F3 Dads at Pitchfork

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  • Workout Date - 12/30/2017
  • Q In Charge - Benign
  • The PAX - 25 strong, including 10 FNGs (see below)
  • AO - Pitchfork

10 FNGs were welcomed to F3 Nation by 15 veteran PAX at F3 Swamp Rabbit’s winter edition of F3 Dads.  The little boogers in attendance showed their aging dads how it is done.

Conditions: 31 degrees, clear

PAX: Thumper, Sizzler, Kingpin, Peek-A-Boo, Cubed, Utility, Seabiscuit, Hey Y’all Watch This, Dansby, Mary Lou, Magic School Bus, Ron Swanson, Sticky Willy, Deflated, Unikitty (FNG), Ledecki (FNG), Little Drummer Boy (FNG), Shortstop (FNG), Apollo (FNG), Chief Knockahoma (FNG), Beasley (FNG), Big Papi (FNG), Pele (FNG), The Joker (FNG), YHC

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

Disclaimer: YHC is very unprofessional

Warm-up: After YHC gave a brief overview of what F3 is and why men spend gloomy mornings together, the PAX circled up for a few warm-up exercises:

-Side straddle hops x 15 IC

-Imperial walkers x 15 IC

-Monkey humpers x 15 IC

-Windmills x 15 IC


Mosey to the track and number off 1-4.  Each group goes to its designated starting spot on the track.

-Round 1: 10 merkins, 10 BBSUs, 10 squats, then horse gallop to the next station

-Round 2: 10 merkins, 10 BBSUs, 10 squats, then bear crawl to the next station

-Round 3: 10 merkins, 10 BBSUs, 10 squats, then bunny hop to the next station

-Round 4: 10 merkins, 10 BBSUs, 10 squats, then pig crawl to the next station

Mosey to the basketball courts.  Groups 1 and 2 wall-sit while groups 3 and 4 tiger crawl to the other side of the court and back.  Flapjack for 4 total rounds (2 wall-sits, 2 tiger crawls per person).

Line up on the speedway for a good old-fashioned foot race for 1 lap around the speedway.  The little guys/gals were given a slight headstart which they used to their full advantage and did not allow their fathers to catch them.

Mosey back to the flags for Mary.


-Flutters x 16 IC

-American hammers x 10 IC

Circle of trust:

Announcements: New Year’s Day convergence 1/1/2018 at 0700 at Pitchfork.  ATM and Mint Julio are co-Q’s.

Prayer requests: Many were mentioned and lifted up.

Naked moleskin:

F3 is a life-altering experience for most men who commit themselves to it.  At the beginning of today’s workout, YHC mentioned that F3 stands for “fitness, fellowship, and faith”.  The first F is typically the reason that most men come out to an F3 workout in the beginning.  However, for most, the 2nd and 3rd Fs are what cause most men to keep coming back.  All 3 Fs should be important to every PAX; an AO which is operating properly cultivates all 3.  At F3 Dads in particular, the importance of the 2nd and 3rd Fs should have been obvious.  As we bring our 2.0s out into the gloom with us, we should be motivated to make our bodies stronger to be able to better protect and nurture them.  Additionally, we should strive to raise our 2.0s in a way that provides an environment conducive to their developing a strong faith in an Almighty God bigger than ourselves.  It is a privilege for us to be able to participate in the cultivation of that faith in younger generations.




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