7/27/2026 – The Great Pyramid of Hamilton
PAX List:
Finkle – Q
Coconut
Big Spoon
Mile High
Intro – Welcome to F3 (Fitness, Fellowship, and Faith)
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
5 Core Principles:
– Free of charge
– Open to all men
– Held outdoors, rain or shine, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust
Credo: Leave no man behind, but leave no man where you found him
Warm-up:
25 Side Staddle Hops
12 Kind-of Potato Pickers
7 Lieutenant Dans
The Thang:
Had a pyramid of exercises (shown below), where you complete the first exercise, then throw an object (basically a ball or frisbee) to my dog Hamilton. If he catches the object, you get to move up one level of the pyramid. If he misses it, you drop down one level, unless you're already at the bottom.
– Man Makers x 10
– Lieutenant Dan's x 20
– Goblet Squats x 30
– Apolo Ohno's x 40
– Mountain Climbers x 50
– Squat Pulses x 60
– Calf Raises x 70
Hamilton didn't catch a single thing, so we modified…If he showed any sort of effort to fetch the object and bring it back, we moved up the pyramid. Several times, he did not even do that and therefore we had to go back down. We did eventually make it to the top though, so overall, wasn't a total disaster.
Count-o-rama
Name-o-rama
Six – Big Spoon
LDP3 (Didn't have the actual LDP3, but Coconut stepped-up and shared a great message about prioritizing the important things in life and leaving a legacy that is truly impactful and memorable.)
Announcements
Prayer
COT
Forgot to take picture, so will post poorly executed AI image.
Leave a Reply