Quaker Crater

  • Monday, January 30, 2023
  • 0530 – 0615
  • Moist – storms before, led to thick foggy conditions – gloomtastic


5 HIM would not be deterred by ominous weather forecasting: Nails, Cornhole, Ozone, Bulldog 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 that we set out with a mosey towards Price Park for:

The Warm-A-Rama

  • Side Straddle Hops x 20 IC
  • Sun Gods x 15IC, Chinooks x 15IC, Sun Gods (reverse), Cherry Pickers x 15 IC
  • Hug Thy Self – OYO
  • Abe Vigoda x 10 IC
  • String Rippers x 10 IC
  • Mountain Climbers x 20 IC
  • Merkin/Plank Ring of Fire to 120

With that we were warmed up for:

The Thang

We moseyed into the depths of the Crater, stopping along the way to illuminate our goal stations set out on the hill.

Once at the bottom we partnered up for a DORA style grinder. Partner A would stay and chip away at the exercises laid out, while partner B moseyed up the hill to the designated goal station – laid out and illuminates as far (~30 seconds up the hill), medium (~20 seconds up the hill) and near (~10 seconds up the hill). Each partner would run to the same distance, then make to the nearer station, then the nearest and then rotating back to the far station. This pattern continued until the Pax accomplished:

  • 100 T-Bar Merkins
  • 200 Wojo Squats
  • 300 LBCs

flip the page, and

  • 50 Werkins
  • 100 Lt Dans
  • 150 LSFs

Omaha was called , relieving the partnered teams somewhere in between Lt Dans and LSFs

We took the hill together and emerged from the Crater, stronger than when we had entered. A quick 10 count at the top of the hill and then we made our way back to the flag, just in time for


  • American Hammer x 20 IC



Announcements –

Check Shenanigans


2 Zach’s: we shared about two brothers who are experiencing grief and remembered them in our thoughts prayers and messages to them

  • Zach Guthrie (F3 Kaizen) continue to remember this HIM and the loss of his son.
  • Zach Klimczak (F3 Short Circuit) [update] lost his mother on 1/30. Services are 2:00pm, 2/11 /23 at Westover Church Atrium

YHC took us out with a thought from Dale Carnegie and our ability to “increase the sum total of this world’s happiness”