F3 BB
Backblast: April 21st, 2025
AO: Gauntlet
Workout: Capitol's FNG Experience
PAX:
Capitol – Q
Huckleberry
Bourbon
Spaulding
Fossil
Mile High
Irish Hoss
Carmen San Diego
Photon
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 core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
The “Thang”:
Re-live Capitol's FNG experience.
The beatdown on my first day out was Burpeclipse led by Photon. The general idea is that variations of burpees get harder as you go. The version I led was a bit modified based on memory.
Mosey to the hill behind the baseball fields.
Starting at the base of the hill, do the following rounds of burpee variations. In between each set of burpees run up and down the hill twice.
10 Up Downs [2 hill sprints between each set]
10 OG (regular) Burpees
10 HR (Hand release) Burpees
10 One-legged Burpees
10 Mountain Climber Burpees (4 Mountain Climbers after the pushup)
Run the loop – a quarter mile around the soccer field, return to burpee sets.
10 Diamond Burpees (pushup with hands close together)
10 Plank Jack Burpees (kick both legs out and back in after pushup)
10 Peter Parker Burpees (during pushup, raise right knee up, do another pushup raise left knee up)
10 Kraken Burpees (three pushups instead of one)
10 Broad Jump Burpees (stand with both feet together, long jump forward, do a burpee where you land, continue 5 out and 5 back)
Mosey back to the flag.
Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Irish Hoss
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