Backblast: May 25th, 2025
AO: The Pump Station Run
PAX:
Carmen Sandiego (Q)
Radio
Photon
Sherbert
Spackle
Deuce (FNG)
Ukulele
Workout: Running down a dream
FNG’s: Yes
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 Thang:
Warmup: arm stretches, Willie Mayes Hayes, toe touches
Jogged to the Wall beatdown site and did Fartleks. Had lights set up throughout. Green equals sprints, red equals reverse way, blue means jog and white means walk. Each person had two opportunities to change the lights for a different flow or speed. We ran for about 20-25 minutes.
At the end, we did the worlds greatest stretch.
Count-O-Rama – 7
Name-O-Rama
The Six – Sherbert
LDP3
Ball of Man
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