Date: 09/03/2022
Time: 7:00 – 8:00 AM
Location: The Nest @ The County (Saint Aloysius Pewee Valley)
Q: Bourbon
PAX: 17 PAX – Mortimer (DR from St. Louis), Ted Striker, Big Bird, Glow Sticks, Toots, Pizza, Brown Water, Mom Suit,
Kitty Litter (Respect), Jolly Rancher, Cratchett, Devito, Wild Sprayer (DR from Toledo), Husky (Respect), Dauber, Cochran,
and Bourbon (Q, DR from Black Swamp)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of
male community leadership
Principles of F3:
It must be free of charge
It must be open to all men
It must be held outdoor, rain or shine, hot or cold
It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification
necessary
It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
Warmup with Motivators (Nuclears).
Beatdown:
Cones are placed at the 25-yard, 50-yard, and 25-yard lines
PAX sprint to first cone and perform 7 reps of the exercise
PAX sprint to second cone and perform 7 reps of the exercise
PAX sprint to third cone and perform 7 reps of the exercise
PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
Repeato with new exercise
Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Notes from YHC:
o YHC joined the fast dudes on a run pre-beatdown. The humidity and hills were killer. I almost died. But
still had to Q.
o YHC noticed some PAX grumbling about the somewhat wet grass and recently mowed with a TON of
grass clippings on top. So in true Bourbon fashion, he made the pax line up and lay on their stomachs
for a five count, then flip to their backs for a five count. Covered in grass, no problem getting dirty now.
o We finished the full list of exercises above, so audible below:
Another set of Motivators/Nuclears
Repeato list above. Bear Crawl for Merkin set. Continue until time expired
o The PAX of F3 Louisville get “it”! I travel to a lot of different regions and you can tell when it is just a
workout group or when they embrace the F3 culture. F3 L’ville is the real deal. Not many groups of PAX
would put up with this beatdown and keep pushing to the last minute like these PAX did. Inspiring and
humbling to lead this morning.
Count-O-Rama and Name-O-Rama
Learn about the 6: Pizza (help this man find out why his name is Pizza!!).
Announcements.
COT / Prayers and Intentions.
F3 Louisville 