Good News

  • Friday May 7, 2021
  • 0530 – 0615
  • 51º F, light rain

Pax – Boy Wonder, Flo Jo, Root, Nomex 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

We then re-affirmed the 5 Core Principles of F3. These veteran HIM nailed it – each one confidently added a principle: Free, Open to all men, Held out doors rain or shine (perfect for today), Peer led in a rotating fashion, and ends in a COT. I could not have foreseen how every single one of these core principles would be esteemed on this morning.

YHC shared the appropriate disclaimers and with no FNGs present we moseyed from the Guilford Prep Academy parking lot to the Evangel parking lot and up to the portico by the Kids Zone, for the start of:

The Warm-A-Rama

  • The Motivator starting at 7 and working our way down from there
  • Mosey to the nearest Portico next to the main church building for Sun Gods x 10 IC, Chinooks x 10 IC, Sun Gods (reverse) x 10 IC, Cherry Pickers x 15 IC (these are a different style of Cherry Pickers than the one introduced by Square this week at Local Honey – we decided these were a Michigan Cherry variety)
  • Mosey to the next Portico next to the main church building for Windmills x 15 IC, String Rippers x 15 IC and Merkins x 20 on my down

With that we were warmed up for:

The Thang

1:4 ratio, start at this portico perform 1 exercise, then 4 ‘lengths’ of the movement exercise, then 2 exercises and 8 lengths, 3 exercises and 12 lengths – all in a 1:4 ratio until reaching the opposite portico. The Pax could either hold a plank or circle back for the six and complete the combo exercise – even finishing the remaining length for that Pax if needed.

  • Combo 1: Merkin and Bearcrawl – once reassembled, plank for 30 seconds
  • Combo 2: Crab Cake and Crab Walk – once reassembled, table plank for 30 seconds
  • Combo 3: Squat and Lunge Walk – once reassembled, Al Gore for 30 seconds
  • Combo 4: Imperial Walker and Toy Soldier (with each stride move 1 length forward) – once reassembled, SSH for 30 seconds

We then moseyed back to the drive in front of the kids zone for:

11s: 10 Star Jumps on one end, run to the other end and perform 1 Mountain Climber;  

Then 9 Star Jumps, run to the other end and perform 2 Mountain Climbers, repeat 



  • WWIIs x 30 on my up
  • American Hammer x 20 IC



COT – privileged to call each of these HIM my brother. So thankful for this place to share and to hear what was shared

YHC took us out


It must be told that these HIM would not be turned away by a little rain, nor did they complain when it the beatdown called for them to grind. Instead they persevered, finished with the six and encouraged each other along the way. Oh, and they cracked jokes too: #bandcamp – lol. And in the end, they shared the sacred Trust of the COT and forged further bonds as brothers in the gloom!