Coronado|September 4, 2023|Elkhorn North High School|AO –  |71° and clear

PAX: Amazin’, The Fridge, Cheap Seats, Slow Clap, LPC

Q: Mulligan 

Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith.

Mission statement – Plant, grow, and serve small workout groups for the reinvigoration 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

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

Disclaimer: I am not a professional – modify as necessary. 

Warm-A-Rama – Mosey to east parking lot

  • Imperial Walkers
  • Michael Phelps
  • Big Ones
  • Cherry Pickers


  • Elevens with Burpees and Johnny Dramas

The Thang – 4 station beatdown with partner

  • Station 1: Area in the back (east side) of school

Partner stays and AMRAPs

  • Bonnie Blairs
  • Carolina Dry Docks
  • High knees
  • Werkins
  • Side Straddle hops
  • Station 2: Far north end of wall
    • 30 second wall sit
  • Station 3: Middle of wall
    • Either 30 second balls to the wall or 10 handstand ups
  • Station 4: Far south end of wall
    • 15 donkey kicks



  • American Hammer rancid style 


  • New site launches, Bunz Town 9/23 launch and Badger Point 9/12 launch
  • Heartland Hope raising money for clothes.  Watch slack for link


  • The Fridges friend’s daughter has an infection
  • The Fridges friend, Brett and Helen had a miscarriage
  • Slow Claps son-in-law, Rimshot, was deployed to Kosovo
  • Prayer of thanks: Amazin’s friends pregnant after a long time of trying
  • Prayer of thanks: Mulligan’s son, Xavier, that he has been sober for 33 days and doing really well.

Circle of Trust:  Appreciate the wins  Just a brief message about appreciating the wins.  We get focused on what we are wanting to accomplish and can sometimes forget about all the things that we have already accomplished and been blessed with.  Take moments to reflect on the wins and be thankful for them.

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