• Saturday April 9, 2022
  • 0700 – 0800
  • 42º F, perfect gloom


Pearl 2, Don’t Cha Know – RESPECT, Akron, Square, HBO, 3 for 1, Nomex, I Am Legend – RESPECT, 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 a little preamble about the two choices we regardless of circumstance: our effort and our attitude. This is certainly emblematic of F3. We may not be able to choose what comprises the beatdown, but we can choose our attitude and effort.

With the hope (and expectation of a FNG) we stayed close by the shovel flag for for:

The Warm-A-Rama

  • Side Straddle Hops x 15 IC
  • Sun Gods x 10 IC, Chinooks x 10 IC, Sun Gods (reverse) x 10 IC
  • Hug Thy Self
  • Abe Vigodas x 10 IC
  • String Rippers x 10 IC
  • Plank Jacks x 10 IC
  • Mountain Climbers x 10 IC

With a quick warmarama complete we made launched into:

The Thang

The beatdown consisted of a 2 minute mosey, then regroup and perform an exercise.

The route for the mosey was the familiar Wakanda loop

The exercises were as follows:

20 Merkins

19 Squats

18 LBCs

17 CDDs (IC)

16 Monkey Humpers (as great fortune would provide – these were performed on the over pass bridge of 29 – a special treat for the early Southbound drivers on this April 9th morning!)

15 LSFs (IC)

14 Werkins (Square led)

13 Lt. Dans (remember the squat! Thanks Akron)

12 Freddy Mercury’s (DCK led)

11 T-Bar Merkins

10 Squat Jumps (Akron led)

9 Heels to the Heavens

8 Turk n’ Burps

After a quick 10 count by 3 for 1, we moseyed back to the shovel flag for:


Box Cutter x 20 IC

Gas Pumps x 20 IC, and

American Hammers x 20 IC




  • Square’s 5 year anniversary Q at Latham Grinder on Monday 4/11!

COT (generalized here for public posting)

  • Remember the Pearl 2’s family as they seek unity in the midst of some challenging circumstances
  • Remember 3 for 1 family, birth of new niece/nephew? And on going provision of work/finances for that family
  • Praise from Square for the meaningful brotherhood of F3, particularly deepened through the Grow Ruck experiences. So much depth of relationship through shared suffering – consider doing a GrowRuck – it is very valuable
  • Remember YHC (and particularly my mom) – continued family processing of grief and living daily life following the passing of my sister in January.

I returned back to the thought for today that the two things we could have control over were our efforts and our attitudes…these men excelled in both…and we encouraged one another to carry that effort and attitude in to the rest of our day…for the sake of our community

…and then YHC took us out in prayer