• Thursday September 22, 2022
  • 0530 – 0615
  • 64º F


Houlihan, Bogart, Flo Jo, Piglet (from F3 BruCo), 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 moseyed around the parking lot and down past the tennis courts where we circled up for

The Warm-A-Rama

  • The Motivator starting at 7 and working our way down from there
  • Sun Gods x 15 IC, Sun Gods (reverse) x 15 IC, Cherry Pickers x 15 IC
  • Abe Vigoda (long count) x 10 IC,
  • String Rippers x 10 IC
  • Mountain Climbers x 15 IC
  • Merkins x 20 on my down

With that we were warmed up for:

The Thang

4:1 ratio – we lined up along the E edge of the parking lot where we would complete 4 ‘lengths’ of the movement exercise, then 1 exercise; then 8 lengths and 2 exercises, 12 lengths and 3 exercises in an increasing 4:1 ration until reaching the opposite side of the parking lot. The Pax could either hold an instructed position or circle back for the six and complete the combo exercise. Between each combo we made a RUN/NUR up and back the same course


Combo 1: Bearcrawl and Merkin

Combo 2: Lunge Walk and Squat

Combo 3:  Crab Walk and Crab Cake

Combo 4: Toy Soldier (with each stride move 1 length forward) and Hillbillys

Combo 5: Broad Jump and Burpee – FINISHER!


Quick 10 count from Flo Jo, then moseyed back to the bleachers adjacent to the tennis court


The mini=thang part 2


Dips x 20 on my down

Step ups x 20 OYO (10 each leg)

Dirty Hook Ups x 20 IC (Keep the shoulder roast going!)


With that accomplished we moseyed back to the vehicles for:



Box Cutters x 20 IC

American Hammer x 20 IC




Remembering Pax who came to mind either on IR or we haven’t seen in a while and sharing their names in our midst

Bogart – first day of FUNemployment; pray for this HIM to find just the right role in non-profit or culture/people related work

Announcements –

Special Blend Coffeteria Convergence – October 1 – thanks to Houlihan for coordinating

YHC took us out with prayers for the Pax and those mentioned by name.