Hero Workout in honor of

AO: The Colosseum

When: 05/11/2021


Number of Pax: 9

Pax Names: Backstreet, Bob Villa, Cyclone, Jellystone, Ozark, Pi 3.14, Slinky, Trojan,

Number of FNGS: 1

FNG Names: Potty Mouth

QIC: Pi 3.14

The BackBlast:

Up at 3:30a, start the percolator. Out the door by 3:55a. Arrived at 4:15 for an EC Ruck with Bob Villa and Jellystone


Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.”

F³ Workouts…
Are free of charge
Are open to all men are
Are 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

The F3 Credo is: Leave no man behind, but leave no man where you find him.

We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.


SSH (35)
Good Mornings (12)
High knees (20)
Abe Vigodas (12)
Arm Circles (10+10)


• 10 Burpees
• Run to end of parking lot and back

• 10 Burpees
• 25 Push-Ups
• Run to end of parking lot and back

• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• Run to end of parking lot and back

• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• Run to end of parking lot and back

• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

CoR & NoR

SiteQ read Announcements from Slack Info Only channel

Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³Naperville and the strength of this brotherhood
. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. Lord, we pray for Carmen Sandiego’s dad who is recovering from a stroke. We also pray for Kristen Howard who is battling her third bout with third different cancer, Tom Robb who is recovering from a heart attack and Appletini’s brother Tom who has surgery yesterday. Cupcake’s one year old Neice, Piper, chemo. Carmen Sandiego’s dad recovering from stroke. Half psyPrice’s mil in a Comva heart surgery townie’s dad bacdraft sis hysterectomy Storm Chaser’s neighbor ‘s dad

In Jesus’ name we pray, Amen

Naked Man Moleskin
Thank you brothers for joining me this morning.


The following 10 morsels of wisdom were taken from Earl Nightingale’s essay, “Lead the Field”.

1. “If the grass is greener on the other side it’s probably getting better care.”
2. “Each of us creates his or her own life largely by our attitude.”
3. “You can control your attitude. Set it each morning.”
4. “It is our attitude toward life that determines life’s attitude toward us. We get back what we put out.”
5. “Others treat us as we treat them. They react to us. They only give us back a reflection of our own attitude.”
6. “Most people begin their day in neutral. They will simply react to whatever confronts them.”
7. “Gratitude and expectancy are the best attitude.”
8. “. . . Our outlook on life is a kind of paint brush and with it we paint our world. It can be bright and filled with hope and satisfaction or it can be dark and gloomy. The world we experience is a reflection of our attitude.”
9. “Don’t take the attitude of waiting for people to be nice to you – be nice to themthem
10. “Be positive, cheerful, grateful and expectant.”