F3 BB
Backblast: December 18th, 2024
AO: Grantland – Rotary Park – Perrysburg, OH
Workout: Three Kings
PAX:
Badger – co-Q
Capitol – co-Q
Oil Change
Coconut
Guardian
Echo
Radio
Photon
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 core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
The “Thang”:
A beatdown in honor of the three kings’ journey to Bethlehem.
Set up field with three rows of cones spread out, about 10 yards each, total of 30 yards.
Partner up in pairs of two PAX.
Beatdown
Partner A: Shuttle run (three out and backs for each kings’ journey) with an exercise at each cone: run to cone 1, squat, run back, run to cone 2, plank position, run back, run to cone 3, jump, run back.
Partner B: Perform work
Work – Partners alternate working toward the total reps and proceed to next exercise: 100 Dips, 200 Situps, 300 Bridges, 300 Bent over seal claps, 200 Reverse crunches, 100 superman, AMRAP (as many reps as possible) King Merkins (a hand release merkin where you touch your head – put on the crown)
At 6:07 stop
Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Badger
Announcements
LDP3
Prayer
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