• Tuesday April 13, 2021
  • 0530 – 0615
  • 51º F, perfect gloom


Baby Bop, Nomex, Scooby Doo – RESPECT, Jingles, Slumlord, Viagra – RESPECT, Etch a Sketch – RESPECT, Long Time, Gilligan, Paula Deen, Steely Dan, Butt Fumble, Fanny Pack, Bruce Lee – QIC

We began our morning with an affirmation of the one singular mission of F3:

The Mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership

YHC shared the appropriate disclaimers and with no FNGs present, ruckers/runners splintered and the bootcampers stayed put for the beginning as PAX or two were rolling in hot!:

The Warm-A-Rama

  • Goofballs x 20 IC
  • Sun Gods x 15 IC, Cherry Pickers x 15 IC, Sun Gods (reverse) x 15 IC
  • String Rippers x 15 IC
  • Peter Parkers x 15 IC
  • Mosey out the parking lot to Dellwood up to Cornwallis right on Hamilton and back in the parking lot to the basketball court where we assembled for:

 The Thang

Once assembled, the Pax could observe a circle of 12 stations around the basketball court. We would take on a Tabata style workout: 30 second of work, 10 seconds of rest/transition to the next station. I think too often Mary gets the short end of the stick, so we began with a Core focused routine, then moved to arms for round 2, and finished off with a leg focused round. The exercises were:

Round 1                                        Round 2                                                     Round 3

LBCs                                             Merkins                                                      Squats

LSFs                                              High Plank                                                Heismans

ETK (right)                                  CDDs                                                          Monkey Humpers

ETK (left)                                     Right Plank                                               Reverse Lunge (right)

Gas Pumps                                  Alt Shoulder Taps                                    Reverse Lunge (left)

Homer/Marge                            Left Plank                                                   Jump Squats

Cindy Crawford (right)             Diamond Merkins                                    Triple Bear

Cindy Crawford (left)                Bridge Plank                                              Wojo Squats

Freddy Mercurys                        Hand Release Merkins                            Calf Raises

Boat                                               Chill cut Plank                                           Jump Knee Tucks

Low Dolly                                     Werkins                                                      Pigeon Toe Calf Raises

Crunchy Frog                              Plank Jacks                                                Lateral Lunges

We hit rewind on the warmarama and took a mosey out to Hamilton, up to Cormwallis, back down Dellwood and back to the basketball court just in time for the Ruckers/Runners to return who joined us for a couple quick Mary exercises.


  • Box Cutter x 20 IC
  • American Hammer x 20 IC





  • Nomex: Silent Prayer walk at Evangel Fellowship Friday from 6-7am; join after your workout; F3 Root will close this time out from 0645 – 0700
  • Long Time: shared about a homeless neighbor he and Butt Fumble have interacted with, he’s concerned he may have passed and its a reminder to truly look and see those around us, notice, and extend care as we can
  • Slumlord: challenged what narratives we are hearing and repeating – particularly related to the Chauvin trial in MN
  • Jabberwalkie – May 1, 0700; pullups at Jessie Wharton, run to Country park, pullups, run back to Jessie Wharton and do more pullups (Murphs); see Slumlord for more details
  • YHC encouraged us to consider that there’s more going in the lives of those we interact with.
  • Slumlord prayed us out


  • Baby Bop and Slumlord – Murphin at the Mule