Wild Kingdom|January 24, 2023|Lake Zorinsky Park| AO –  | 25° and cloudy

PAX: Barber Shop, Mufasa, Bob Ross, Grease Fire, Woodhead, Patton, Paddles, Crab Cakes, Stapler, Kill Switch, Ketchup, Copperfield, Smurf Turf, Butta, Barn Door, Superfly, Superhost, Hall Pass, Bambi, Sweet Sweet, Kick Stand, Bayside, Cheap Seats, Vandelay, 

Q: Frosty and Mulligan

Frosty and Mulligan introduced themselves and explained this is F3 – Fitness, Fellowship and Faith and our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Core principles:

Free of charge

Open to all men

Always held outside

Led in a rotating fashion

End with a Circle of Trust

Mission statement – Plant, grow, and serve small workout groups for the reinvigoration of male community leadership.

Credo – Leave no man behind, but leave no man where you found them. 

Disclaimer: We are not professionals – modify as necessary.


  • Big ones
  • Imperial walkers
  • Sun gods forwards and backwards
  • Runners stretch
  • Reach for the sky


  • Start on the south side of the grass circle where we park and mosey straight across.
  • 10 side straddle hops in cadence
  • Mosey back to where we started
  • 10 Apolo Ohnos in cadence
  • Repeat

The Thang

See Ya when I see Ya

Partner up.  Do 10 Merkins and then one partner runs one way around the circle and the other goes the opposite way.  When you meet up with each other, then you do the first exercise and then the second.  Go opposite directions again and when you meet up again then you do the first exercise, the second exercise, and then the third.  Continue that with the following exercises until Omaha is called:

  • 10 Merkins
  • 20 Monkey Humpers
  • 30 Big Boy sit ups
  • 40 Carolina Dry Docks
  • 50 Air squats
  • 60 Flutter kicks
  • 70 Overhead claps
  • 80 Calf raises
  • 90 LBCs
  • 100 Dealer’s choice



  • American Hammers rancid style


  • CSAUP 1/28
  • Heartland Hope volunteer opportunity 2/11


  • For Mulligan’s son, Xavier
  • For Pit Stop’s wife

Circle of Trust: What F3 means to me and what I wish I knew 20 years ago.

Mulligan – What F3 means to me. Being vulnerable and letting down my guard.

What I wish I knew 20 years ago. Time is fleeting. Enjoy the people you have that you’re close to. Cherish their presence. Think about questions you may have about them. What are your favorite memories? What brings you happiness? Ask those questions before you can’t.

Frosty – What F3 means is community and a place I can accelerate at my own pace.

What I wish I knew 20 years ago. I wish I would’ve been able to identify certain

principles with my higher power and work toward living my life by then.

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