Iowa? I owe a Zack Ten Bucks

QIC: Whittler

Date: 09/17/2019

PAX: Prosciutto, Fissure, Money Ball, Blindside, Laces Out, John Doe, Burrito, Shredder, Iron Butt, FNG-Coypu, FNG-Gusher, FNG-Slater, FNG-Parlay, FNG-Homer

AO: Smackdown


Nothing beats the fresh mountain air


Thorough disclaimer given before a mosey on the track with jog, skip, and Bernie

SSH x 25


Arm Circles

Forward Fold

Heel Stretch


3rd Grade Exercises

SSH fast x 25

Ape walk

The Thang

Mosey over to the bleachers
The Smackdown
Station 1 (Bleachers) – Box jump, step up, toe merkins x 10

Mosey to end zone

Station 2 – V-ups, LBCs, flutter kicks x 20

Station 3 (Bleachers) – Incline merkins, dips, alternating arms x 30

Station 4 – Burpees, Bonnie Blairs, Squat Jumps

Repeat Stations 1, 2, 3

Box jump suicides with squats x 2 rounds


50 merkins

100 squats

Partner 2 run

Cool down mosey lap


The Second F of F3 is fellowship, also known as the “Glue”.  As we discussed last week, the first F (Fitness) is the magnet that brings us in but the second F is the glue that forms those “sticky” relationships that men need but so many are missing.  Most men have voids in their lives because they lack the strong male relationships that helps fight off Sad Clown.  When men endure something difficult together, that sticky bond becomes even stronger.  By forging these strong bonds, men develop a network of guys that will be there during the tough times.  In the almost two years I have been doing F3, these bonds have dramatically changed my life in a positive way.  Having that “sticky” network of close friends makes me a better man.  


Burrito complained.  A lot.  But then complimented the Q


IronPax week 3 – check your channel to find locations

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