Backblast: April 22nd, 2025
AO: Necropolis Run
PAX:
Carmen Sandiego (Q)
Norm
Mile High
Coconut
Gulliver
Fossil
Capitol
Workout: Fartleks
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: jog to the parking lot across the street. Butt kickers, high knees, karaokes, Dion Sanders, backward stretch walks, wiggly arms
The Thang:
Ran to the wall. Lights were setup throughout. Red meant 3 burpees, green meant sprint, blue meant jog and white meant walk. I would change the colors varying the speeds. Towards the end, anyone could change them. Ran back to the flags. Stretched with Willie Mayes Hayes and Piano Keys.
Count-O-Rama – 7
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man
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