• Saturday June 3, 2023
  • 0700 – 0800
  • COOL…initially


Square, DontChaKnow – RESPECT, Phoenix – RESPECT, STP – RESPECT, 3for1, Jon Coctostan, Luke Cage, Bobby Knight, Flo Jo, Root, Tommy Boy, I am Legend – RESPECT, Bruce Lee – QiC

YHC rolled into he AO to see a mighty Rucking Crew forming. I set out to scope out the AO (and insure track/bleacher access), headed back towards the Shovel Flag…and the crowd had not yet assembled. Nothing to fear, between 6:58 and 7:01 a throng of HIM rolled in and we were off (picking up a few later Pax along the way)

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 intro and we set out on a brief mosey down Lincoln and circled back to pick up the Pax coming in hot. We pulled into the Weaver Academy Lot for:

The Warm-A-Rama:

  • The Motivator (needed it this morning) starting at 7
  • Sun Gods (forward), Chinooks, Sun Gods (reverse), Cherry Pickers
  • Abe Vigodas
  • String Rippers
  • Plank
  • Runner Stretch R and L
  • Merkins

We continued with a mosey to the stadium and circled up on the first level of the bleachers for:

The Thang:

Simple – 11s; starting with 10 of the first exercise at the bottom, run to the top perform 1 different exercise and proceed 9/2, 8/3, until you end with 1/10, then fall in with the six or hold the prescribed position

Bottom                                                    Top

  • Step Ups                                                      Calf Raises

(Flamingo – one leg static hold)

We then moseyed half way around the track to the visitors bleachers for round 2

  • Squat                                                            Lunge

(Al Gore)

Welp – that sucked…up the majority of our time and was leg heavy. I had more rotations…but those will come out to play another day.

We then headed back up to the concrete circle at the top of the stadium for 2 quick rounds of wall work. Partner A assumed the position of BTTW (either balls or butt), while partner B took a lap around the concrete.

BONUS: the Rucking PT crew was doing some thing that looked (awful) AWESOME. We each had a good view of one another to offer an added boost to the last minutes of our efforts.

We then circled up at the Shovel Flag for



Right Arm Up Plank

Left Arm Up Plank

American Hammers




Who’s voice do you hear the most? Most likely it is your own. Does that voice criticize or affirm. There’s room for self-critique, but we cant let our own voice tear us down.

I’ll offer this from my worldview:
whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things (Paul’s letter to the Philippians, 4:8)

YHC took us out