The Early PAX Gets the Burn! 5:30 Beatdown at the Fortress. …Another Huffy Production
PAX: Huckleberry, Isosceles, Lego, Charmin, Doubtfire, Jennay, Bourbon, Stark, Spaulding, Coconut, Mercy, Footloose, Hannibal, Munson, Kickstand, Flo, Fat Amy, Huffy (Q)
We opened in the COT (Circle of Trust) with the usual intro:
-F3 Stands for Fitness, Fellowship & Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our workouts are:
-Free of charge
-Open to all men
-Held outdoors, rain or shine, heat or cold
-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 disclaimer: its you against you. If I come up with something too stupid (and I will) modify and don’t hurt yourself.
We warmed up with SSH and Chain Breakers. Ran a lap around the short loop where there were 4 stations set up and did some demos of new exercises. We then broke into 4 groups and got busy.
The Beatdown:
STATION #1
Round #1
Pull-Ups / Chin-Ups Max Reps
Crunchy Frog 25 Reps

Round #2
Step-Up Knee Ups 20 Each Side
Dips 30 Reps

STATION #2
Round #1
Burpees 15 Reps
Imperial Walk Squats 20 2 is 1

Round #2
Superman Tuck Merkins 15 Reps
American Hammers 30 Reps

STATION #3
Round #1
Butt-Kicks There / High Knee Back 1 Rnd Trip
Sprint (There, Rest 10 Sec, Back) 1 Rnd Trip

Round #2
Cariocas 1 Rnd Trip
Sprint 1 Rnd Trip

STATION #4
Round #1
Calf Raise Jump Squats 25 Each Side
Diamond Merkins 25 Reps

Round #2
Jump Tucks 25 Reps
Stagger Merkins (1 Hand Forward) 15 Each Hand

After everyone completed the 2nd round, Coconut jumped in and led everyone in some burpees while I set out the cones for Ultimate Frisby with a classic Heads vs Hats competition. The good guys won since everyone got in a solid workout.

We then went into the COT with the Count-O-Rama / Name-O-Rama where Charmin was the 6. He went over what f3 has meant to him over the years and through quite a few injuries the most men would have used as an excuse to quite. Through all the crap I’m impressed as could be with your grit and determination. You kick ass my Brother!
After the 6 we did announcements and ended in prayer.
What F3 is about: After the COT was done the PAX kicked in and helped me get all my stuff together without even being asked. The charcter of the F3 men is awesome!! Never cease in showing up and showing out!!
On to the Q School where Iso and the leadership put on an awesome class in the what and why of F3 Leadership! Nice work Gentlemen!!