My 15 year Old Daughter is a stingRAY of Sunshine!!!


AO: Stingray at Ogden Park

QIC: Tom Sawyer

PAX: (20) Closer, Pole Saw, Pledge, Ball Bearing, Snail Mail, Fade To Black (FTB), OTC, Moab, Grits, Undertaker, Gen X, Bogey, Flounder, Sparky, Baby Back, Hush Puppy, 10 Count, EOM, Geiger, Tardy (FNG…sort of) & YHC

Mission of F3 is to Plant, Grow & Serve small workout groups for men in order to invigorate male community leadership. Aye!  YHC (Your Humble Correspondent) discussed the fact that YHC is NOT A PROFESSIONAL! Exercise at your own peril and modify/scale where needed.

Warm Up:

5 Burpees OYO

15 Goof Balls – IC

5 Burpees OYO

15 Mountain Climbers – IC

5 Burpees OYO

15 Hillbillies – IC

Let’s get it on…a quick 2 lines of 10 for Indian Run to Tennis Courts…more like a jail break really!


Jack Webb Ladder:

(1) Merkin, then (1) above shoulder air press followed by (1) chest air press out

Going to 15 in cadence …..1, then add another for 2 then add another….see the ladder going up? Ooops Q stopped the ladder at 10 much to Flounder’s dismay.

Capt. Thor Ladder:

1 American Hammer (4 count), followed by (1) WW2 Sit up.

Going to 15 in cadence …..1, then add another for 2 then add another….see the ladder going up? Ooops Q stopped the ladder at 10 again, BUT we did pick up final 15 after skipping 11-14…it was a time thing.

Time for some partner work with some DORA 150 – 150 – 150……..partner up

150 – Vups

150 – Sumu Squats

150 – LBC

P1 does exercise while P2 runs down to end of the tennis courts and does (5) donkey kicks and then back to P1 to flip flop.

Mary for the 6

Balls to the Fence – Each pax gave a 5 count…that’s right 100 seconds (1:40) of keeping them on the wall.

Catch Me (if you can) – P1 runs the perimeter of the courts (inside) while P2 does 3 burpees and then takes off to catch their partner. Flap jack and we did that for @ 3-4 times around the court.  Grits was fast or I was slow or both!!

Parking lot relay races in teams of 5 for a sprint down and back and then we did it again grapevine/Karaoke style the 2nd time.

YHC could not stop thing about not getting to 15 on the Jack Webb Ladder and Flounder’s obvious disapproval so we slipped over to the grass to get #15 in!! Thanks Flounder!

Jail Break back to AO for COT

COT (Circle of Trust)/Moleskin

Countorama: Still 20 Pax……all good as it was the same as what we started with this a.m.

Namorama: Perfect lighting…all looked to have worked out for solid 45 minutes.

FNG’s: No, we need to change that. BUT WAIT…..out of the gloom bikes up a fella that was EH’d by Undertaker.  He showed, he was late, but he showed even when he knew the potential razzing he might get.  He got turned around in his own subdivision, but he was there promptly at the AO at 0615.  He……our sole FNG of the morning is now….TARDY!!  He will be back and on time!!  Nice EH @Undertaker…..keep on him!

Prayers, Praises and Announcements: Yes we did.  Praises for my daughter’s 15th Bday today and the blessing that she has been to our family….love you Anna-Hollis!!!  Prayers to the family on the loss of one of Moab’s friends , Prayers for a surgery to one of Undertakers friends’ mother, our own HIM Sparky is leading a new Bible study starting today and every Wed. at 0630 at Chick Fil A at Mayfaire….well done and RESPECT!!

Closed out in our BOM (Ball of Man) in prayerful appreciation and we were ushered into our day!

Pax, thank you for the opportunity to lead you this a.m. It was an honor and a pleasure!

F3 Credo: Leave no man behind but leave no man where you find him.


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