Nut House

Dodge Ball – the hardway

Location: Troy
8 Pax:  GummyBear/ClifBar/ Puppy Chow / Smokey Robinson / Roadshow / PacRat/ Kato / Nuthouse (Q)

The mission of F3 is to plant, grow, and serve small workout groups to invigorate male community leadership. Founded in 2011, F3 focuses on three pillars—Fitness, Fellowship, and Faith—to help men improve themselves physically, socially, and through community service.  We leave no man behind, and no man where he started. 

5 Core Principles 

1) Free of charge

2) Open to all men

3) Held outdoors(rain or shine)

4) Peer-led (rotating leadership)

5) End with a Circle of Trust (COT).

I am not a professional. The workouts we do are voluntary and physically rigorous, and we will be working out on uneven ground in varying visibility. There are inherent risks involved. By participating, you assume all risks for your health and safety, and you agree to take full responsibility. If you are under 18, you must be accompanied by your father or a male legal guardian.

Warm-O-Rama

 Side Saddle Hops (SSH): x20 IC (In Cadence)

 Imperial Walkers: x15 IC

 Arm Circles: x10 forward, x10 backward IC

  WMH OYO

The Thang: Dodgeball

Divide the PAX into two equal teams. Set up a centerline and boundaries. Place the dodgeballs (and the rubber chicken) on the centerline.

The Rules of Engagement:

1. Standard Hits: If you are hit by a dodgeball, or someone catches your throw, you are “out.”

2. The Gulag: There is no sitting out. If you are eliminated, you immediately sprint to the sidelines into “The Gulag.” To buy your way back into the game, you must complete the Gulag Circuit:

 20 Battle Rope Slams

 15 Coupon Goblet Squats

 10 Burpees

 Once complete, sprint back onto the court and rejoin your team.

3. The Rubber Chicken Penalty: The rubber chicken is a live weapon. It flies terribly, but it is devastating.

 If you successfully hit an opponent with the rubber chicken, they are sent to the Gulag and must complete double the circuit (40 slams, 30 squats, 20 burpees) before returning.

 If an opponent catches your thrown rubber chicken, the penalty reverses: the thrower goes to the Gulag for the double circuit.

4. Wipeout / Jailbreak: If an entire team is eliminated, the round ends. The winning team gets to hold a plank or Al Gore (tree hugger squat) while the losing team sprints a penalty lap around the AO.

5. Reset and Repeat: Redistribute the balls and play as many rounds as time allows

COT (Circle of Trust)

 Count-O-Rama

 Name-O-Rama

 Announcements & Prayer/Intentions

Moleskin:well that was awesome- will repeat it was like the 80’s playground except my back hurt and I was 3x as large. Was fun to get out and have fun – my last few beatdowns have berm focused on fun – men need a little folly.
Fun Facts about Fun—-

Mental Health and Stress Relief

• Lowers cortisol: Fun and laughter reduce stress hormones and boost feel-good chemicals like dopamine and endorphins.
• Breaks routine: Hobbies and leisure create a vital mental boundary away from work demands and constant productivity.
• Manages emotions: Play offers a safe, socially acceptable outlet to process heavy feelings or frustrations without pressure. 

Connection and Relationships

• Deepens friendships: Sharing laughter and engaging in activities together fosters trust and empathy among men.
• Reduces isolation: Group or social hobbies build a strong support network and a sense of camaraderie.
• Refreshes partnerships: Playfulness softens defenses, making it easier to overcome daily aggravations and build emotional intimacy. 

Personal Growth and Identity

• Prevents rigidity: Men who only focus on goals and responsibilities risk becoming emotionally repetitive or isolated.
• Encourages curiosity: Noncompetitive hobbies allow men to adopt a “beginner’s mindset” and enjoy learning just for the sake of it.
• Provides grounding: Interests outside of work ensure that a man’s entire identity is not tied strictly to his job or physical performance. 

Thanks for letting me lead! SYITG 🌰 🏠