Federali

WEATHER: Partly cloudy to mostly cloudy – winds were 10 to 15 mph and temperature was upper 50 degrees F

DATE: April 11th 2026

PAX: 25 Pax – Peyton (Q), 2005, 4howa, Beaker, Bert, Beyonce, Boo Boo, Crash, Dr. Freud, Editor, Federali, Ginger Billy, Gummy Bear, Heisenberg, HHH, Kato, LaLoyd, Lights Out, Matador, O.G., OCB, Optimus, Pacrat, Pheidippides, and Trader Joe.

WARM UP: 

Run in Place  

Arm swings vertical

Arm swings horizontal 

Trunk Twists 

Good mornings IC x 10

Run in place or March

Hillbilly Jacks IC x 10

Run in place or March

Bean Pickers IC x 10

Run in place or March 

5 to 1 motivators 

Pax all circled up and did the following:

Butt Kicks

High Knees

Side Steps

Walk backwards 

Mosey 

THANG:

Jacob’s Ladder with a Merkin to 7

Step up’s 8 count x 10

On table do leg raises x 10

Form One Big Circle 

On your six

High flutters x 10

Low Dollie’s x 10

High dollies x 10

Low Dollie’s x 10

8 count body builders x 10

Grab your sandbags or coupons 

UHauls (hold coupon with both hands at chest – press forward, return, press upward at 45 degree angle in cadence) x 10

Squat Thrusters x 5

Rambos (hold coupon with both hands at hips, start with curl and then military press and back down and repeat in cadence) x 10

Squat Thrusters x 5 

Grave Diggers (straddle coupon, bend lift to right ear, return coupon between your feet and repeat left side in cadence) x 10

Squat Thrusters  x 5

!Let the bodies hit the floor song!

Numbers equal squats 

Then option 1 plank jacks or option 2 Side Straddle Hops 

Run in place

MARY:

Rosalita Whips IC x 10

Walkouts OYO x 10

Freddy Mercurys IC x 10

Walkouts OYO x 10

LBC’s IC x 10

Pickle Pounders x 10 

MOLESKIN:

PLAYLIST:

Burning Inside – Ministry, My Way – Limp Bizkit, Headhunter – Front 242, The Hand That Feeds – Nine Inch Nails, Bleed it Out – Linkin Park, Wish – Nine Inch Nails, March of the Pigs – Nine Inch Nails, Murderous – Nitzer Ebb, After the Flesh – My Life with the Thrill Kill Kult, NWO – Ministry, Push It – Static-X, Dragula – Rob Zombie, Down In It – Nine Inch Nails, Bodies – Drowning Pool, Another Way Out – Hollywood Undead, Take A Look Around – Limp Bizkit

MOLESKIN:

I am blessed to have you all in my life – thank you for making me better; it all counts, the work outs, the lunches, the beer and spirits tasting nights, the weddings, the dinners, the text messages, the baseball, basketball and football games, the coffee time after every workout, all of it … my life is better for it, thank you. 10 years – “its better to be consistent than it is to be occasionally great” & 10 years – “show me your friends and I’ll show you who you are” – “show me your friends and I’ll show you your future”

WOW:

Men – if no one had told you yet today – I love you. 

The magic most of us are looking for is in the work we are avoiding 

What we are not changing we are choosing 

If the last 10 years of my life were a person here what they would say!

Year 10 would tell Year 1 – thank you for having the courage to show up 1) somewhere new 2) to meet someone new and 3) to do something new (men in there late 30’s and early 40’s are not known for doing new things and making new friends) so Year 10 or the Pax I am today is so proud of Year 1 – the sad clown that I was 

Year 8 and 9 would tell Year 2 and 3 that F3 is more than Fitness – Year 8 and 9 would encourage Year 2 and 3 to be more engaging and to be more involved in the planning and aligning of Fellowship and Faith – to remind myself that being a sad clown has its up’s and it’s down’s and that these men truly and genuinely have your back 

Year 5 would tell Year 4 that these next two years you’d be focused on winning at work and from time to time you’d have the ability to dabble in Fellowship and in Faith (and although you did not know it – you were now building a new foundation of beliefs through the men you were spending time with) Year 5 would say working on your Fitness will keep you Optimistic BUT Fellowship and Faith is the missing gap when it comes to winning the battle against the sad clown syndrome 

Year 7 would tell year 6 how proud he was of him – that after 5 years of Fitness – he now with intention shows up with courages vulnerability – he would whisper Fellowship and Faith is just as important as Fitness – maybe even just a little bit more important during certain stretches of your life – Year 7, 8 and 9 would tell Year 6 – time to start consistently showing up for yourself  because in doing so you are also showing up for the man standing next to you and that ma standing next to you is who you were Year 1, Year 2, Year 3, Year 4, and Year 5 so …. The magic you are looking for is in the work you are avoiding and the best way to change is to take massive and aggressive action to intentionally choose action 

Aye’

Peyton