11/14/25 0530-0615 “Said a hip-hop”
Calm 37° in Whitehouse, OH at the Rabbit Hole…
F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”
Pax:
Rudy
Fat Amy
Doubtfire
Vespa
Goldwing
Purdy
Brickyard
Guardian – Q
Warmup with 50 SSH IC and a mosey halfway down the path and back to grassy area to the south of the double wide book storage facility.
Split up into pairs at 4 different cones set up in a rectangle. With 8 pax total, this worked out perfectly. As a pseudo warmup, each pair of pax did 100 reps of the following at each respective cone, together: 100 curls, 100 b/o rows, 100 overhead presses, 100 front raises.
We then split into two teams of odds and evens for a little racing. Lines of cones were approximately 15 yds apart. We did various exercises in the count of 10-20-MOT to the other line of cones. 3 rounds were exercises with blocks and MOT with block. 2 rounds were without blocks. Rudy and Guardian dominated wherever they went!!
The playlist featured 90’s hip-hop tunes. Vespa said it was the best playlist of 2025! The mumblechat was fantastic and the rabbit hole was fairly kind to us this morning.
COR
NOR
6- Rudy
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