Backblast: April 3rd, 2025
AO: The Wall
PAX:
Carmen Sandiego (Q)
Ukulele
Lego
Mile High
Guardian
Bourbon
Photon
Spaulding
Geppetto
Stark
Huckleberry
Workout: Endure and Conquer
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: 5 count motivators, piano keys, hairy rockettes
The Thang:
7 stations, a minute a piece. AMRAP the exercise. After each minute run a full lap and go to the next station
1. Absolutions
2. One legged squats
3. Australian push ups
4. Wall Sits
5. WW3 Thors
6. Coupon jump/dips
7. Ruck sack/stairs
Green sally up/green sally down with leg lifts at the end
Miscalculated the time for the lap. Should of had it timed longer. Quite a few of the pax did not make it to their station in time. At least do 4 to 4:15 for the full lap at the wall.
Count-O-Rama – 11
Name-O-Rama
The Six – Stark
LDP3
Ball of Man
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