February 11, 2021

VIP @ The Champions Club

02/11/21 @ The Berm 

Scene: Wet, cold, the grass was frozen and muddy so we stayed away from that mess.  The lot had about 4-5 cars already parked and empty because there were plenty PAX putting in extra work that started at 4:45 and had already headed out by the time I arrived @ 4:50, so I took off on a pre-run.  I tried the path hoping to run into them, but I didn’t like the slick bridge and puddles so I took to the streets.  Upgrade joined me at 5:15.  I was banking on it raining, so I planned to do this under the awning, but it was not raining so we did the Thang at the shovel flag area with no cover.  Disclaimer was given 20-30 seconds after 5:30 because Upgrade and I were a little late getting back to the shovel flag from our pre-run.  We got right into the Disclaimer and Warm-O-Rama just as we got back!!!  Good memory with my boy Upgrade ????????

F3 Welcome & Disclaimer:


  • 10 SSHs IC
  • 10 Imperial Walkers IC
  • 10 Mountain Climbers IC
  • 10 Butt Kickers IC
  • 10 High Knees IC
  • Repeated 2x (round 2 we did 7 reps each IC)

Team Work:

  • Instructions:  Split into 3 teams of 4 PAX.  Each PAX per team must complete the timer exercise to complete the round. Other PAX on the team will be AMRAP’ing a given exercise until the round is complete.
  • Timer:  Sanbag Clean Push Jerk
  • AMRAP Tip: Break your reps into sets with 5-10 sec recovery breaks then get back at it, or pace yourself ‘slow and steady’ and don’t stop.
  • Rd 1: 15 timer reps each PAX, AMRAP Merkins
  • Rd 2: 15 timer reps each PAX, AMRAP Squats w/ weight
  • Rd 3: 10 timer reps each PAX, AMRAP OHPs w/ weight
  • Rd 4: 10 timer reps each PAX, AMRAP Burpees w/ weight

More Work:

  • Farmer Carry around the building w/ weight (switch hands as needed)
  • 1 1/2 minute Toe Taps on the curb while holding weight
  • Rifle Carry around the building w/ weight


  • 20 Flutter Kicks IC
  • 20 Heels to Heaven IC
  • 20 Pickle Pounders IC
  • 15’ish Peter Parkers IC until 6:15

Count-O-Rama & Nam-O-Rama:

  • Count: 12 PAX
  • PAX: Tombraider, Beauty Shop, Chef, Snookie, Paper Trail, Upgrade, Paper Cut, Prince Ali, Mud Pants, Yard Sale, Shy Guy, Vengeance
  • FNG: None
  • QIC: Paper Cut


  • Message: Set a goal, have a plan to achieve that goal, prepare yourself for the task physically and mentally, “get the right shoes” and hold yourself accountable along the way. Aye!
  • Prayers Requests: Anyone w/o power today, anyone traveling in this weather, healing for Cantore’s daughter and Money Ball’s father and COVID recovery for Millennial’s family.
  • Prayer:

Mole Skin:

  • Modified my workout late last night due to the weather.  I think it turned out well.  I tried to play Pandora’s Classic Rock and Today’s Hip Hop and Pop Hits Radio Stations but neither station really hit home…  I’ll put a playlist together next time to ensure we get some better tunes.  No one wants to endure the majority of my high school play list; I don’t even want to hear that anymore, so I did not take that route.


  • None given after COT, but Mane Course is happening at O+ in 16 days!  Be there!
  • Monthly Meditation Challenge ????‍♂️
  • Check Announcement channel on Slack



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

F3’s 5 Core Principals:

  1. Free of charge
  2. Open to all men
  3. Held outdoors, rain or shine, heat or cold
  4. Peer Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

F3’s Credo: Leave no man behind, but leave no man where you found him

Paper Cut… Out ✌????!!

Paper Cut
Workout Date: