February 12, 2021

Ziggy Zaggy


26ish degrees, nice and chilly! I pull up with a few minutes to spare, the PAX are anxious to get started!



Below is 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.”


50x SSH 4CT IC

15x Imperial Walkers 4CT IC

10x Arm Circles each way

10x Daisy Pickers 4CT IC


Mosey down to the start of the parking lot’s fence. All PAX lay down next to the fence, then zig zag army crawl between the posts while dragging our CMUs, we go the entire length of the fence until we get to the end of the parking lot. The last PAX in the line does Murder Bunnies Indian Run style, once he gets to the front the last PAX continues the Murder Bunny run. We do this once.

Next we divide the PAX into two teams. Each team pick a side of the fence and each PAX pick a slot between fence posts. The goal is to complete as many rounds as possible of the following exercises, however, between completion of each exercise the PAX must roll under the fence and jump back over the fence to the other side where the CMU is. We run down and up the walking path after each round (~200 yards). 

  • 5 Blockees
  • 10 Thrusters
  • 15 Dips
  • 20 American Hammers w/ CMU

The team with the most rounds completed wins, however, it was a tie…so both teams did 20 Burpees OYO. 


15x Boat/Canoes IC

15x Peter Parkers 4CT IC

30s Side Plank left side

30s Side Plank right side


6 PAX: Boudreaux, Dial-Up, Red Light, Moneyball, Hose Dragger, and Chef.

QIC: Chef


Little House on the Prairie – Season 2 – Episode 8

The Ingalls Family’s neighbor, widow Julia Sanderson, finds out that she has incurable cancer and only has a short while left to live. Mr. Ingalls promises Julia to find a home for her 3 kids after the dies. Not long after her diagnosis (seemed no longer than 3-4 weeks), she passes and leaves her 3 kids behind.

While Mr. Ingalls tries to find a home for the kids, Mr. Edwards and Grace Snider take care of the kids at the farm while also developing their relationship. Mr. Ingalls has a really hard time finding a home for all three kids without separating them, but no family is willing to take all three kids, they either just want the two boys or the girl. It’s almost inevitable that Mr. Edwards should take the kids, but he is not married to Grace and he has a lot of scarring leftover from the passing of his wife and daughter. He has become a loner and has locked his heart away, so as not to get hurt by anyone or anything. Finally, after more than a month looking for a family for the kids, Mr. Ingalls decides to separate the kids, but at the very last minute, Mr. Edwards gets the courage and willingness to open up his heart for love. He proposes to Grace, and they adopt the children.

The moral of the story is to never let your heart be hardened so much that you can’t express love or receive love. We all have things in our life that harden our heart every once in a while, and often it’s the people who love us most that hurt us the most. But, we have a lot to be thankful for and we have an advocate who always listens to us. Here are a few comforting verses:

Isaiah 41:10 Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand.

John 16:33 I have told you these things, so that in Me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.

Romans 8:28 And we know that in all things God works for the good of those who love him, who have been called according to His purpose.

Romans 8:37-38 No, in all these things we are more than conquerors through Him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.

2 Corinthians 1:3 Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.

We prayed for Moneyball’s dad James, Cantore’s daughter, Millennial and his wife, and Dial Up’s wife Jackie.


The first exercise was a little “out there”, but we are better because of it.


The meditation challenge is still going.

Workout Date: