Nordic Tract

  • Saturday September 25, 2021
  • 0700 – 0800
  • 50ish, nice cool gloom


Black Swan, Cotton Candy, Stick Shift, Big Worm, Ginobili, Yooper, Jon (FNG) now Chutzpah, 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 we were excited to welcome FNG Jon Lieberman – now Chutzphah to the Pax. Full disclosure, Chutzpah is YHCs 73 year old father-in-law. He’s heard my talk about F3 for two years and while visiting from Indiana was eager to subject himself to join us for all 3 Fs.  With that, we moseyed down towards the softball field, getting in a few warm-up exercises (Butt Kickers, High Knees, Karaoke) along the way. We assembled at the bottom of the hill for more


  • The Motivator starting at 7 and working our way down
  • Sun Gods x 10 IC, Chinooks x 10 IC, Cherry Pickers x 10 IC, Sun Gods (reverse) x 10 IC

We then moseyed to the hill between the backside of the football bleachers and the Softball field. Perfect timing to see the sun rising through the Eastern clouds.

We then completed 7s by running backwards up the incline, doing 6 Good Mornings, and then run down the slope and doing 1 Hillbilly (IC). Then repeating with 5 Good Mornings and 2 Hillybillys, continuing with that cumulating effort of work adding to 7.

The Pax fully appreciated the dew that quickly saturated everyone’s footwear. Good thing you only get wet once. The reverse hill run snuck up on us all and by the seventh run up the hill we were all sufficiently warmed up for the day! Cotton Candy offered a much welcomed 10 count and we then moseyed over to the Lacrosse field for:

The Thang 

A simple ladder of 6 stations, the first five were spread 10 yards apart, with the last station on the opposite end of the field. Pax was instructed to do the action to get to the next station, that exercise is then added and the Pax then returns to the beginning and repeats all exercises leading to this station and this exercise a second time before moving to the next station. Pax keep working this pattern all the way through the 6th station. The layout is as follows:


Station 6 – Plank for a 60 count (NUR back to the finish)


50yds{ | – All you got! (SPRINT) to the finish


Station 5 – Monkey Humpers x 50


10yds{ | – Sprinter Skips from station 4 to station 5


Station 4 – Goofballs x 40


10yds{ | – Crab Walk from station 3 to station 4


Station 3 – LBCs x 30


10yds{ | – Duck Walk from station 2 to station 3


Station 2 – Wojo Squats x 20


10yds{ | – Bear Crawl from station 1 to station 2


Station 1  – Mtn Climbers x 10)


10yds{ |


Start: Burpee Broadjump to station 1


Strong work by all involved. Once the first group of men made it all the way through station 6, we fell in with the six and collectively accomplished each exercise station all the way through the finish. We then recovery moseyed back to the flag for an abbreviated



  • American Hammer x 20 IC (back at the good ‘ole shovel flag)




To respect the T in the COT the details will remain with those in attendance, but sharing around Forgiveness, Self-Control as it relates to Anger, and the Long Obedience in the Same Direction were all things on the Pax’s heart/shoulders

Announcements –

October 9 – Trash Panda Kickball Tournament at Nordic Tract. Very kid friendly and a good workout for adults as well.

YHC took us out with prayers for what was shared and encouraging us towards the long obedience in the same direction we just modeled with the ladder beatdown – encouraging one another, staying with one another, chipping away at whatever is before us one action at a time.