Date: 5-14-2024
PAX(21) Woodstock, Boss Hog, Noodle, Animal House, Shocker, Big Rig, Hip Hip, Double Dip,
D2, Camel, Red Wire, Mayme, Cougar, Ear Tag, Belding, Bowflex, FNG Monster, Ichiro,
Duracell, Mako, Rubic
FNGs: 1 – Monster
AO: the Sanitarium
QIC: Woodstock
Conditions: 52 and clear
At 5:30am, I welcomed the PAX to F3. F3 stands for Fitness, Fellowship, and Faith. I then
covered the 5 core principles (free, open to all men, always outside, led in a rotating fashion,
and end in a circle of trust), the mission statement (to plant, grow, and serve small men’s
workout groups for the invigoration of male community leadership),
Disclaimer I am not a professional. Modify as necessary.
Credo, Leave no man behind and leave no man where you found them.
Our workout consisted of:
Warm O Rama:
Tappy Taps
Runners Stretch
Pigeon stretch
Sun Gods
Cherry Pickers
Pre Thang:
Motivators x 7
The Thang:
Bear Crawls every ten yards to the 30
0 yard line – merkins x 10
10 yard line – maverick merkins x 20
20 yard line – flutter kicks x 30
30 yard line – air squats x 40
Post Thang:
Jack Webbs
Sarpy Slammers
FNG / Prayers / Announcements
Beans father had a heart attack
Friday bare knuckles night night
Creighton nugent memorial game
FNG – Eric named Monster
COT: Do the stuff you thought you never could!
Things I said my first month of F3: “I’m never doing
those stupid bear things again.” “I’m never doing a
pre thing.” “I’m never going to run more than 5
miles.” “I’m never going to be able to run like these
guys.” “I’m never gonna be able to finish one of
these workouts without feeling like I’m gonna
puke.” But you know what it all changed as I got to
know all of you; Fired up the mumblechatter and
realized I was surrounded by a bunch of HIMs that
wanted to help elevate me and not just in my fitness.
Since I’ve started F3 I can truly say that I’ve leveled
up my Fitness, Fellowship and Faith thanks to all of
you! Shout out to Bobsled for being there for me
when and as I go through some of the most trying
times with my Pastor/boss/dad. Shout out to ICB and
Parsecs for helping me hit my first Murphy
Challenge goal. Shout out to Busser for helping me
plan my first VQ and always being a voice of
encouragement. Shout out to Amadeus for letting me
VQ at Stormbreaker. Shout out to Boss Hog for
letting me rock my Anny here at the Sanitarium and
last but not least shout out to Nae Nae for EHing me
for 3 months until I finally got out to post!
We closed out in prayer and had coffee on site.
Aye,
Woodstock