Location: Ogden Park

Conditions:57 and clear

Pax: 19-10-count, Geiger, Kix, EOM, Ballbearing, Nozzle, GTA, Steak Barn, Space Cowboy, Hump Day, Jagar, Shakespeare, Picasso, Pledge, Kamikaze, Chop Shop, Sheepshead, Spin Doctor, Cabana Boy

Q In Charge:10-Count, EOM and Geiger. Same for EC too.

The mission of F3 is to plant grow and serve small workout groups for men and for the invigoration of male community leadership.

1. Workouts are always free

2. Are open to all men

3. Held outdoors, rain or shine, heat or cold

4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.

5. End with a Circle of Trust (COT)

Warm O Rama:

1. Gravel Pickers- 12

2. Side straddle hop-52


•Thang 1- 11’s to remember that every 11 minutes a suicide happens.

-Burpees on one side to remind us to get up when we’re knocked down.

-squats on the other side again to remind us to get up.

•Thang 2-Dora. 100 lbcs, 125 flutter kicks,140 bicycles. Ladders by partner.

•Thang 3-each pax to pick out the largest rock they can find. At some point in the workout they pass that rock to the person to their right to symbolize the fact that we are called to bear one another’s burdens. Curls, core chest press, shoulder press all done with loops around parking lot walked with rock over head, lunge down and back and run with rock.

COT: On this day a year ago the burdens of life got the best of one of our own as Toby chose to take his own life. Let us use this day to remind us that no matter how bad things get, life is always worth living. Be there for one another, reach out to those who we’ve been missing and pick each other up when we are down! Always pick up the six!


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