Backblast: December 9th, 2024
AO: The Foundry
PAX:
Carmen Sandiego (Q)
Photon
Coconut
Ukelele
Meatloaf
Astro
Isosceles
Workout: Shake and Bake
FNG’s: No
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
Warmup: 5 count motivators, chain breakers, failure to launch, tabata jump rope.
The Thang:
Fartlek setup. Different parts of the track had different color lights. Green was sprint, blue was jog, white was walk/recover, red was a punishment. Punishment was 10 burpees. Ran a mile then changed the lighting to run the final 2/3 laps.
Count-O-Rama – 7
Name-O-Rama
The Six – Isosceles
LDP3
Ball of Man
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