Backblast: April 5th, 2025
AO: Fortress
PAX:
Carmen Sandiego (Q)
Golden Gate
Guardian
Callahan
Spaulding
Isosceles
Gulliver
Tarnished
Binford
Montoya
Workout: Doracides
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: tiger pose, then moved to the left and did the cobra and the greatest stretch ever. Moved to the left more and stopped to stretch the calves. Then came back to standing position. After that we did bat wings.
The Thang:
Dora setup with sprints. Split up into partners.
1 pax did:
100 merkins
200 AH’s
300 squats
400 LBC’s
500 SSH
The other pax ran to the first cone, did 1 burpee and ran back. Then ran to the second cone and did 2 burpees then ran back. He then ran to the third cone and did 3 burpees then ran back. Cones were separated by 25 yards each.
Partners rotated after the suicides. After everyone finished, we ran one sprint cycle together.
We ended up having some time left. So we did more partner work using the parking space lines. One pax planked while the other pax bear crawled to the next line to do a burpee. Once that pax finished, the other partner bear crawled to the next line in the parking lot to do a burpee and hold plank. We did this down and back.
We did stretches at the end. Willie Mayes Hayes, Pretzels and Piano Keys
Count-O-Rama – 10
Name-O-Rama
The Six – Spaulding
LDP3
Ball of Man
Weather turned out good. No rain during the workout.
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