• Saturday September 4, 2021
  • 0700 – 0800
  • 60º of beautiful


Square, City Slicker-RESPECT, Akron, Jingles, John Coctostan, Bogart, Poehler, DontChaKnow– RESPECT, Tommy Boy, Root, Snakes On A Plane, FNG – Robert Bullard now First Class-REPSECT, King Jaffe, Steel Drums, Serina, FNG – Thomas Zengeya now Dr. Hoya, HBO, 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 two FNG present further sought to introduce them to the 1st, 2nd, and 3rd Fs that comprise F3 and the rest of the Pax did an amazing job representing the very best of looking out for one another throughout the remainder of the time together.

We set out on a mosey down Lincoln towards the annex parking lot and circled up at the end of the drive for:

The Warm-A-Rama:

  • SSH x 15 IC
  • Merkins x 20
  • Sun Gods x 15 IC, Chinooks x 15 IC, Sun Gods (reverse) x 15 IC
  • Merkins x 15
  • Windmills x 10 IC
  • String Rippers x 10 IC
  • Merkins x 10
  • Imperial Walkers x 15 IC
  • Mountain Climbers x 15 IC
  • Merkins x 5

With that we were warmed up and the Pax we made a quick mosey down to the circle outside of the football stadium for:

The Thang Part 1:

The Pax paired up for some partner work. Partner A would stay and work at the wall, while Partner B took a lap around the circle sidewalk. Once back at the wall Partner B relieved partner A who took a lap; this work continued through 2 rounds of the following wall exercises (with a modification in parenthesis):

  • Australian Mountain Climbers (Mountain Climbers)
  • Dwight Howards (Squats)
  • Dirty HookUps (Alternating Shoulder Taps)
  • Wall Sit
  • BTTW or Handstand (Plank)

With two rounds completed YHC called for OMAHA, the Pax regrouped and we moseyed towards the old baseball field by Lincoln Academy for:

The Thang Part 2:

YHC had recently cut some trees down and once the logs were sitting on the ground I thought “instead of cutting these up those need to be used somehow in an F3 workout” – today was the day.

The Pax stayed with their partners from before and worked through a conveyor of 4 stations of exercises.

Station 1: Tombstone Burpee

Station 2: Booyah Merkins

Station 3: Lt Dans

Station 4: partner carry the 16 foot log down to the bucket ~50yards away and back. YHC had also placed the challenge that Pax could flip the log end over end down and walk it back, but the partners decided the carry was enough – I respect that.

(Aside: I had additional Stations prepared as part of the conveyor, but sought to match the number of stations to the number of Pax and the time remaining, this allowed for each group to work through the conveyor twice)

OMAHA was called and we moseyed back to the flag just in time for an abbreviated:


Box Cutter x 20 IC

American Hammer x 20 IC




Some details will be detracted for the sake of the T in the COT, topics and appropriate specifics include:

  • City Slicker – healthy arrival of his grandson this coming week
  • John Coctostan – friend Cory
  • Bogart – resettling of Afghan citizens – need help here and in the Winston Salem area

Announcements –

Akron – Community Garden Building project on Saturday 9/4

City Slicker – Ride with Nupes on 9/18 to raise funds for scholarship opportunities.

Coffeteria at Biscuitville on MLK

YHC took us out – with the thought of how F3 helps you to see things differently. A log is not just a log, but a potential instrument of painishment; doing upside down work at the wall gives you a different perspective of your partner running around the circle, etc. In my life this week, getting ready for leading this workout today was a moment of clarity and health in the midst of a week of uncertainty and doubt. I am thankful for the way F3 helps us to see some things differently and pray that we can take that perspective with us as we seek to go out and lead in our community.


First Class – glad to meet you today. This 73 year old HIM joined us at the recommendation of his daughter (Check the namarama video!). He is a veteran and a retired postal worker, a faithful member of his church and active citizen seeking to help his fellow neighbor. The Pax is already stronger for his presence among us. First Class through and through!

Dr. Hoya – a friend of HBO, this HIM joined us today from Philly (we’ll help you get connected to other F3 in that area and you are always welcome here any time you are in the area). This scientist with a PhD is doing the timely work of RNA research and boldly pronounced his love for Syracuse and all things Orange…which prompted a slew of ACC rival options. He was warned but went for it anyway, so he will be the doctor of Georgetown – Dr. Hoya.