January 31, 2021

Indian/Geese/Swedish Run with Conveyer Belts

55 and calm, perfect for some running. Tomb Raider and Beauty Shop had just finished their pre-ruck, they’re about 4 weeks into 75 Hard and are on track. OP, OJ and Hobo are ready as well, Choker rolls up. I was glad to see a good number of PAX as we needed it for what I had planned.


We got this done. Here’s a formal disclaimer:


1. I am not a professional

2. You are participating at your own risk

3. You are responsible for your own wellbeing

4. You are here voluntarily, and you are not paying to be here

5. Know your limits and do the best you can

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

The 5 Core Principles:

• Free of charge

• Open to all men

• Held outdoors

• Peer led

• Ends with COT

Credo: “Leave no man behind, but leave no man where you find him.”

25 SSH

10 Daisy Pickers

Groin stretch

Quad strech

Calf stretch


Indian/Geese Run for ~35 min with a little Conveyer Belts as well. 


Low plank

Peter parkers


9 PAX: Bootheel, Choker, Beauty Shop, Hobo, Tomb Raider, Orange Julius, Gemini, O Positive and Chef.

No FNGs.


Why do we come out here and do these CSAUP workouts? Or are they really CSAUP? I was initially attracted to the fitness part of F3, but what has helped me thrive here at F3, the magnet, is the growth in my personal faith and fellowship.

We do all these hard things, for what? So we can be selfishly fit and healthy? That’s certainly an admirable thing. But, it’s more. It’s gaining the mental and spiritual fortitude to do the hard things in life, even though we don’t want to. The best thing about it is that what we do at F3 can carry over into our daily lives. It’s taking out the trash at 10 PM when it’s 35 degrees and raining outside, it’s helping your wife with the groceries when your favorite sports team is in the final minutes of an exciting game, it’s listening to your kid with your undivided attention when you’re in the middle of something, it’s reading a book to your kids when you’re so tired you can barely keep your eyes open, it’s studying to become your desired profession even though you have a full time job, it’s going the extra mile to please a customer or client, it’s working it out with your wife when things get tough, it’s honoring and glorifying God who created you to be a HIM.

The spiritual component comes to life when you do the hard things completely unselfishly without getting anything in return, and you do it without even thinking about it. That’s why we do CSAUP, so that we can apply the mental and spiritual fortitude from those hard workouts into our daily lives – for our selves, for the people around us, and ultimately for the glory of God.

Kudos to Choker for working hard out there.

Last day of chin-up challenge today. Next month will be some kind of meditation challenge, more information will be posted later today.

Workout Date: