Backblast: April 20th, 2025
AO: Pump Station
PAX:
Carmen Sandiego (Q)
Ukulele
Huckleberry
Guardian
Irish Haus
Tarnished
Meatloaf
Gold Star
Coal
Workout: Easter 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.
Warmup: tiger position during the open statements then went into cobra and downward dog stretch. After that we did the greatest stretch in the world. Once finished stretching, we did man maker motivators 5-count.
The Thang:
Workouts were hid throughout the AO. Each had 4 workouts with different colors. Once one exercise was done, you pushed the button changing the color and you moved to the next one.
Bottom parking lot:
white – 25 plank jacks
red – 25 BBSU’s
green – 20 box cutters
blue – 100 second plank
Hill:
White – 3 sprints up
Red- lunge to the top
Green – backwards to the top
Blue – bear crawl to the top
Stairs:
White – 3 every step
Red – 1 sidestep stair run
Green – 3 skip step stair run
Blue – bear crawl up the stairs w/10 merkins at the top
By the flag:
White – 25 jump squats
Red – 30 American Hammers (2 is 1)
Green – 25 merkins
Blue – 25 mountain climbers
By the statue:
White – 20 burpees
Red – 25 LBC’s
Green – 25 monkey humpers
Blue – 30 Nolan Ryan’s
Midway up the hill on the far side:
White – 20 overhead presses
Red – 25 bent over rows
Green – 25 goblet squats
Blue – 15 WW3 SU’s
In between the 2 statues:
White – 25 SSH’s
Red – 25 flying squirrels
Green – 25 flutter kicks
Blue – 25 hillbilly walkers
In the grass beside the monument with bricks:
White – 25 seal claps
Red – 25 overhead claps
Green – 25 arm circles
Blue – 25 SSH’s
Back monument:
White – 20 dips
Red – 25 decline merkins
Green – 20 step ups
Blue – 50 jump ropes
Path that leads to the wall:
White: frog jump
Red: burpee broad jumps
Green: 5 sprints
Blue: crawl bear
Finished with Push Block Twists, CPR’s, block flutter kicks and plank hold for Phil Collin’s in the air tonight.
Count-O-Rama – 9
Name-O-Rama
The Six – Irish Haus
LDP3
Ball of Man
Pax did the workout very quickly. Need to make a higher number of reps for each one and also maybe add two more locations.
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