Rabbit Hole (Whitehouse Library) – Derek Emery

Backblast: January 10th, 2025

AO: Rabbit Hole (black ops)

PAX:
Carmen Sandiego (Q)
Viper
Ukelele

Workout: Pre-workout Ruck (black ops)
FNG’s: No

The Thang: Rucked about 2.1 miles around the hill and pond.

Backblast: January 10th, 2025

AO: Rabbit hole

PAX:
Carmen Sandiego (Q)
Waldo
Ukulele
Salisbury
Echo
Manchester
Doubtfire
Hannibal
Little Giant
Rudy
Vespa
Viper
Lonzo
Full Pull

Workout: Business in the front, Party in the back
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.

The warmup: Willie Mayes Hayes (w/blocks), brotivators 5 count, blockivators 5 count.

The Thang:
Did 4 rounds of exercises. 20 reps each. Ran a lap in between. Offset merkins, goblet squats, WW3 SU’s, CPR’s. Then did blocktanamo.

Ran to the hill and did 20 sets of Bonnie Blairs, Bobby Hurleys, Tarzan Jumps, kick throughs, pickle pounders and absolutions.

We then sled down the hill while a few others walked down. Ran back.

Count-O-Rama – 14
Name-O-Rama
The Six – Lonzo
LDP3
Ball of Man