Fitness, Fellowship, Faith

Day: January 5, 2023

New Year / Newish route at the Pub

16 HIM posted for the first Pub run of the year.  Route was through willow creek to Hudson then to Robinwood and Hoffman back to Pub.  Strong work by all runners and ruckers






Teachers and Students returning to school

The GOAT 05-Jan-23

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.


Warmup:  Easy lap and up to stairs, SSHx15 IC, Gravel Pickers x10IC, Marching Elephants, MNC x10IC

Started with a little fun trivia quizzing the guys on the principles in order.  Three burpees for wrong answers.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

10 Merkins, 20 Sit-ups, 30 Squats, 40/20 Lunges, 50 SSH, 60 Second Wall Sit, run to bottom of stair and back up
At some point, Nutria put my wienke in his hands.  I didn’t care for that so we did five burpees.

With time running out, we swap the reps on the last set and do 60 Merkins, 50 situps, etc.

Circle up with five to go for some squat work by Moby. Do the best you can. YHC caught some burning.


Announcements: 24 hour run at old school 2 miles every hour on the hour, remember the uniqueness of the Storm and the Goat with Coffeeteria. Gaston YoungLife Golf Tournament May 15, Mt. Hollywood Site Q is up for grabs from Freon (Reach out to him if you know someone or want it).

Prayers/Praise: Health for pax with injuries, Wirenut and family, Tooth Fairy and family, Slim Shady and family, Sunday prayer at 3:00 at schools (see slack post from Buckeye), Huckleberry, Turtleman, BOS and upcoming interview



Location, Location, Location

We had a huge turnout at the Pub/Diablo Sammich. I wonder if it had anything to do with pushing rocks? The weather was perfect and the Show was too. We separate and began our ruck towards Colony Woods. Within a minute, I get a text from Hunchback asking if Diablo has moved? Oh snap! Did he not get the memo? Did we miss a step and not update the location online. Apparently Hunchback and HunkAJunk showed up at Pelicans….ouch. They worked it out there. Foward on!
We rucked to Linus’ driveway and did Monkey humpers hoping he has a doorbell camera. We continued on and did squats and Merkins at other intersection along the way with mumble chatter in between. We got back just in time to meet up with The Pub. Good work! Glad to see so many Hims pushing roks!

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