Backblast: January 17th, 2025
AO: City Park (Black Ops)
PAX:
Carmen Sandiego (Co-Q)
Ukelele (Co-Q)
Badger
Guardian
Radio
Bourbon
Huckleberry
Phat Thor
Spaulding
Workout: Something Easy
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: Motivators, Windmills, Chain breakers
Jump rope tabata
The Thang:
Round 1: Timed sprints. Started at 25 seconds and went down to 8 seconds.
Round 2: Zoo workout.
Did a circle around the parking lot. MOT’s were beer crawls, frog jumps, inch worms and lizard crawls. At each corner there were 20 exercises: monkey humpers, zebra kicks, flying squirrels and scorpion dry docks.
Round 3: Sledding. Used a sled with 80 lbs. One pax pulled the sled to the cone and back while the others did exercises then rotated. Everybody was able to do the sled once. Exercises where CPR, absolutions, Bonnie Blairs, grave diggers and hillbilly walkers.
Count-O-Rama – 9
Name-O-Rama
The Six – Huckleberry
LDP3
Ball of Man
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