A0: The Gauntlet

QIC: Walkman

PAX: Herbie, Houdini


39 and chilly, but dry!

Warm up

All exercises x 12. Scissor Arms, Grady Corns, Third Grade Exercise, Imperial Walkers, Monkey Humpers, Hammy Stretch.

Light jog to the playground.

The Thang

Six man run (one lap, one lead per peson)

Pyramid workout.

Round 1: 10 burpees, 10 GT Squats, 5 pull ups, 10 hanging leg raises

10 merkins

Round 2: 9 burpees, 9 GT Squats, 4 pull ups, 9 hanging leg raises

10 merkins.

Repeato with 10 merkins between each round, descending to 8, 7,6,5 and then back up 5,6,7,8,9 and we ran out of time before completing the final round.

Mosey back to the track.


Each x 25: Plank, Penguin, LBX, Frozen Freddie, Core Rocker (x15).


YHC shared that being injured over the last 3 weeks made me realize how much the 2nd F is critical to what we do. I was doing my workouts at home – not nearly the same intensity for multiple reasons, but still physically challenging, but my M made the comment that she could tell I was missing something. The workouts themselves were not having the same impact on my patience, presence, attitude, joy, etc. I missed the gloom, struggling with other men in the same direction. I missed the fellowship piece, and it cannot be decoupled from fitness without limiting the impact. The need for fellowship is real.

The conversation expanded into what motivates/demotivates us and what we could do to be more inclusive and inviting to F3 for current and prospective participants.

Great work today Men!


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