• Tuesday August 9, 2022
  • 0530 – 0615
  • 74º F, humidity was present and accounted for – GOOD


Ricardo, Radiator – RESPECT, City Slicker – RESPECT, Golden Corral, Nancy, Saban, Flo Jo, Huggies, Cornhole, Lynda – RESPECT, Hazmat – RESPECT, Phoenix – RESPECT, Bruce Lee – OZQIC

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, 2 ruckers splintered and the bootcampers set out on a quick mosey up to the law office building on Eugene for:

The Warm-A-Rama

  • The Motivator starting at a 7 count and working down
  • Sun Gods x 12 IC, Chinooks x 12 IC, Chinooks (reverse) x 12 IC, Sun Gods (reverse) x 12 IC
  • Abe Vigodas x 12 IC
  • Hug Thy Self
  • Runners Stretch – gotta get those hip flexors
  • Plank Jacks x 12 IC

Warmarama continued with 11s

One end of the parking lot: Squat,

Other end of the parking Lot: Makhtar N’Dyias

The RESPECT veteran Lynda provided insights on which end would be preferable for Makhtar’s. YHC accommodated. I think the Pax concluded that no matter the end, they sucked either way.

With warm-a-rama completed we made out way up to the plaza adjacent the Wells Fargo Tower on Bellemeade for:

The Thang, pt. 1

The Pax found some wall for:

Dips x 40

Dirty Hook-Ups x 20 IC

Bulgarian Split Squats x 20 (10 each leg), and

Step-Ups x 20 (10 each leg)

YHC was watching the clock and wanted to make sure we had maximum fun this morning, so we then moseyed to LeBauer Park plaza adjacent the lawn/auditorium for:

The Thang, pt. 2

The Pax competed the following:

Merkins x 20 followed by Bear Crawl to the Pavilion (holding plank for the six), then NUR (backward mosey) back to the plaza.

Shoulder Taps x 20 IC followed by Crawl Bear to the Pavilion (holding plank for the six), then NUR back to the plaza

Running short on time and keeping the Pax together = Traveling Mary on the way back to the Shovel Flag.

We stopped at the Wells Fargo Tower plaza for Box Cutters x 20IC, then at the Law Office Parking lot (this time to regroup as a Pax), then made it back to the Shovel Flag at 6:16, just in time for:


American Hammers x 1 IC




  • Hazmat shared his brother-in-law passed away unexpectedly over the weekend. Keep him and his family in your TAPs
  • Phoenix shared on-going support and remembrance of Akron, Pacer, and STP who are all caring for their mothers in their last days (of hospice). Remember these brothers and their families
  • Good to see City Slicker back in the Gloom, continued prayers for recovery and for a good test/report for his M to be able to return to social/work life

We shouldered up with one another and YHC took us out in prayer for those things mentioned and for being better equipped to shoulder one another’s burdens…


EC runners – always good to see the EC runners circling downtown in the early gloom. These HIM can regularly be counted upon to get some extra work in and accelerate both first and second Fs

Nancy and Hazmat both offered modified variations to the Motivator this morning. I appreciated the participation and creation…I think Nancy’s could be put to music…perhaps next time!

FloJo demonstrated ridiculous speed on the Crawl Bear. We’ve come to expect speed and grit from this HIM and now apparently can even expect the Flo in reverse!

Nancy and Saban cooperated for a little swap shop in the parking lot. I’m sure the transfer was all on the up and up. Saban is a little lighter for his pending move and Nancy’s Tesla is even more fully loaded than it was before

Phoenix and Radiator – you both model so many HIMworthy characteristics. Joining together for GTE Hampton Roads training adds to your great example. Way. To. Go!