Date: 08/13/2024
PAX (24): KOA; Woodhead, Boss Hogg, Fun Dip, Hip Hip, Ogre, Noodle, Beans, Ear Tag, Monster; Longboard; Gaga,
Swiper; Rachet; Chernobyl, Mr. Hanky, OGK, Camel, Ichiro, Bouche, Feeny, Skittles, Squeaky Clean, BowFlex
FNGs: none
AO: The Sanitarium
QIC: BowFlex
Conditions: dark, 61 degrees; no wind or precipitation, 76% Humidity. High energy from the PAX
At 5:30am, welcome the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. Cover the 5 core principles, the mission
statement, the credo, and the disclaimer.
5 core principles: Free, Open to all men, always outside, led in a rotating fashion, ends in a circle of trust.
Mission statement: plant, grow, serve small workout groups for the invigoration of male community leadership
Credo: leave no man behind, but leave no man where you found him
Disclaimer: I am not a professional, modify as necessary.
Warm-O-Rama: BowFlex’s intent was to grow more within F2 so an ice breaker was used:
● All the PAX gathered in a Circle; The PAX began Side Straddle Hops (SSH) and continued while the 1 st HIM
entered the circle along with the HIM to his left. HIM 1’s goal was to successfully introduce HIM2 to the group
by his F3 name and describe how or why he received that name. If HIM 1 was unsuccessful in either one of these
objects the PAX completed 2 burpees. Then HIM3 entered the circle to tell the PAX the name and why he
received his F3 name for HIM2. This process was repeated around the entire circle until all HIMs were
introduced. The PAX should do SSHs the entire time. Get a name or reason for the name incorrect and the entire
PAX does 3 burpees together.
● Disclaimer: Need to instruct the PAX to not cheat by asking their HIM to the left their name and reason for name before they enter the circle
Pre Thang:
Mosey to the bollards (PIPs) in front of the school entrance: 1 HIM per PIP facing the American Flag
Exercise on the PIPs followed by an exercise next to them.
5 rounds each exercise
Round 1: Pillar: Triceps dips X30 Mountain Climbers
Round 2: Pillar: step-ups or 2-leg hop x20 15 Merkins
Round 3: Pillar: Dimond Merkins x20 20 Apolo Ohon’s (IC)
Round 4: Pillar Decline Merkins x20 30 Air Squats
The Thang:
We then moseyed from the bollards to the far north end of the empty Upper Parking lot: during the mosey the PAX were
instructed to partner-up in groups of 2. Once the PAX arrived at the northing cones in the parking lot they held a low
squat while the Q explained the exercises and format.
Starting in the north end 6 cones were spread out about 10 feet apart with a list of 6 exercises that would be performed. In
the middle of the parking lot cones were placed to indicate the spot to perform burpees when transitioning to/from the
north to the south side of the lot. On the South side 6 evenly spaced cones were placed to align with the 6 north cones with
a list of 6 different exercises.
North Exercises: HIM1 AMRAP (As Many Reps As Possible) while HIM2 runs to middle station for 3 burpees and then
to the South cone for a set of exercise and then returns to the middle cone for burpees before returning to the north cone
and the partner HIM1 runs to South end (stopping in the middle for burpees) while HIM2 performs exercise 1 listed on the
north side. This rotation is performed until Omaha is called. If a group completes all 6 rounds of exercises they can start at
1 or join another group to support their finish.
- Hold high plank: shoulder taps
- LBC
- Hold Low Plank: small rocking back/forth
- Frozen Freddies
- Gas Pumpers
- Flutter kicks
South Exercises: - 20 Merkins
- 30 air squats
- Reverse Lunges 10 each leg
- Zebra Butt Kicks 10 each leg
- Mountain Climbers 20 IC
- 20 Man Makers 20
Called Omaha at about 6:08 and moseyed back to the flags.
MARY: Sarpy Slammers
Name-O-Rama was completed.
Announcements: Blood Drive end of August, IPAC coming up and Fun Dip described the challenge and how to
sign-up.
Prayer Requests: Back to school week so prayers offered for all kids, teachers and M’s of teachers for successful and
safe year.
COT: Focus was on F3 mission statement related to male community leadership. The Q shared the following
inspirational quote (unknown author): “The pessimist complains about the wind. The optimist expects it to change.
A leader adjusts the sails.”
The Q shared/talked about his experience as a 20+ career in healthcare leadership and how he often reflects on this
quote when challenges/opportunities arise that require action. Leaders are in positions to lead through preparation
and action, not complain about the challenges or hope things will change. Leaders are called to action so change
the sails.
End with in a circle for Prayer led by BowFlex