Runnin & Gunnin @ ToT

  • by
  • Workout Date - 06/07/2021
  • Q In Charge - Bowel Movement
  • The PAX - Cocoon, Hump Day, Aorta, Nightingale, Turban, Whisper, UP, BM, Brimstone, Red Rider, Franzia, Fartlek, Cyclone, Lt. Dangle, Guano, Church Lady, EPO, Road Trip, Run Off
  • AO - Tower of Terror

15 Boot-campers and 4 runners showed up to get stronger and enjoy a little fitness, fellowship and faith.

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

Disclaimer: No professional here so modify as you see fit.

Warm up: SSH, tempo merkins, thru the tunnel

Thang: Runnin and Gunnin

  • The Runnin: mixture of Indian run, mosey and “all-ya-got” speed intervals.
  • The Gunnin (arms and chest): Lots of tempo merkins, and a few derkins and irkins.
  • The extra stuff: step-ups, squats and lunges for the guys who missed leg day.

Mary: hello dolly, Freddie Mercury, crab walks, plank.


  • word of the day “Joy” as in…find joy in ALL you do (including sprints).
  • Announcements: Whisper’s F3 anniversary Q at Pitchfork tomorrow (Tuesday).
  • Prayers of thanks for Guano’s new role in outside sales and blessings as he learns new skills. Blessings over Butch and his family as they move to Alabama to take on new challenges.
  • Prayers over Brimstone and his family as they close on their new house and blessings for a smooth transition.
  • Post COT: prayers of thanks for bringing Lt. Dangle back from pain in his “psychotic” nerve and prayers for safety over Dingleberry during his trip to the beach.

Q queue:

Whisper has Q on Tuesday (Pitchfork)

Franzia has Q on Wednesday (ToT)

Lt. Dangle has Q on Friday (ToT)