Backblast: February 10, 2025
AO: Fortress
PAX:
Ukulele (Q)
Lonzo
Viper
Coconut
Meatloaf
Waldo
Carmen Sandiego
Echo
Workout: Portuguese Beatdown
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, chain breakers, side straddle hops
The Thang:
Quiz if the answer is wrong, carry the block for one lap. For a clue on the quiz do 10 merkins
Run 100m bear crawl another
10 burpees -run
10 Spider-Man push ups 2 is 1- bear crawl
10 side lunges each side-run
10 absolutions- bear crawl
Back to the start get the block 25 man makers
Quiz
Repeat but change merkin to merkins with arm stretch 2 is 1 and lunges to narrow split squats 10 each side and bear crawl to lunges
25 goblet squats
Count-O-Rama – 9
Name-O-Rama
The Six – Waldo
LDP3
Ball of Man
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