Sweat Angel

  • Thursday August 11, 2022
  • 0530 – 0615
  • 70º F, cloud cover with even a few drops every now and then


Radiator – RESPECT, Phoenix – RESPECT, Hall Pass, Big Papi, Drifter/Driftah/Drifta*, 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 no FNGs present, we began with:

The Warm-A-Rama

  • The Motivator starting at a 7 count and working down
  • Sun Gods x 15 IC, Sun Gods (reverse) x 15 IC, Cherry Pickers x 15 IC
  • Hug Thy Self
  • Abe Vigodas x 10 IC
  • Runners Stretch
  • Mountain Climbers x 10 IC

With warmarama completed, the Ruck Trainers splintered and the remaining 4 grouped together for:

The Thang

I had in mind to have the Pax form into groups of 4 for this beatdown, so this was perfect. The Pax picked up their weights and walked them to station 1, where instructions awaited.
Four stations – before starting at station 1, the Pax were instructed to ‘take their weights for a walk’ and were provided instructions on how to accomplish this. The course for the ‘walk’ was around all four station and back to station 1. Once back at station 1, there was an exercise to perform with weights, then instructions on how to move to station 2. Stations 2 through 4 were all body weight exercises with instructions on how to move to the next station. The first time at the station, Pax performed the first exercise on the Weinke, the second time, the second exercise, and so on.

Walk exercises:

  • Farmer Carry
  • Shoulder Carry
  • Overhead Extension
  • Hug (Toddler training)
  • Klaw Farmer Carry (backwards)

Station 1:

  • Thrusters x 20
  • Curls x 20
  • KB Swings x 20
  • Upright Rows x 20
  • Tri Extension x 20

[Bear Crawl to station 2]

Station 2:

  • Merkins x 20
  • Crab Cakes x 20 IC
  • Shoulder Taps x 20 IC
  • CDDs x 20 IC
  • SSH x 20 IC

[Lunge Walk to station 3]

Station 3:

  • Squats x 20
  • Calf Raises x 20
  • Monkeys Humpers x 20 IC
  • Lt. Dans x 20
  • Goof Balls x 20 IC

[Crawl Bear to station 4]

Station 4:

  • LBCs x 20 IC
  • ETK x 20 IC (10 ea. Side)
  • Freddy Mercury x 20 IC
  • Alt V-UP x 20 IC
  • LSF x 20 IC

[Toy Soldier to station 1]

Pax put in non-stop work, completing 3 full rotations before 6:08, at which time OMAHA was called.  and we circled up for:


  • Alt V-Ups x 20 IC
  • Box Cutters x 20 IC
  • American Hammers x 20 IC




  • Hall Pass shared a request for his elderly neighbor. This HIM has looked out for her and intervenes to advocate on her behalf. Pray for the best possible care for Norma
  • Phoenix shared on-going support and remembrance of Akron and STP as both Pax lost their mother’s yesterday. Remember these brothers and their families
  • Phoenix also gave a great report on the Invigorate grant awarded to Miracle Grow for his neighborhood garden project. WAY. TO. GO/GROW!

YHC took us out with a word to emphasize the importance of the 2nd F (FELLOWSHIP) and the role that a Shieldlock has played in my life over this past season. The workout was designed to be accomplished in small groups and today demonstrated the benefit of doing so – good time to continue conversation/hear stories/enjoy our connection with one another. Pursue other Pax in 2nd F relationships!


  • Tomorrow is the F3 Golf Outing and volunteer help is needed. From Shenanigans: ***VOLUNTEERS are NEEDED the morning of Aug 12. We need help with Registration from 6:30-8:30 and with a couple Hole-in-One monitors from 7:30-1:00. If you can help, please text Huffy (Mike Johnson) at 336-430-9745 or DM on Twitter @f3_huffy ***


Phoenix and Radiator continue to accelerate alongside one another as they prepare for GTE Hampton Roads. Well done HIM

Good to hear more of the etymology of F3 names for Bruce Lee, Big Papi, and Drifter (*who is often spelled/pronounced creatively)

Hall Pass – you are a great example of an engaged and caring neighbor. You are providing a great example to your 2.0 and our Pax. Our community is better because of you!