Backblast: June 23rd, 2025
AO: Camelot
PAX:
Carmen Sandiego – Q
Ukulele
Waldo
Manchester
Purdy
Mercy
Sven
Brickyard
Doubtfire
Astro
Workout: Let’s tap the Rockies
FNG’s: none
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
Warm-up: SSH’s, Learning to fly/Learning to land, piano keys
The “Thang”:
Ladder circuit
A- 10 ww3 sit-ups
B- 25 leg flutters (2 is 1)
C- 25 merkins
D- 25 gobbler squats
E- 50 American hammers (2 is 1)
Rounds:
A
AB
ABC
ABCD
E – top of the mountain
DCBA
CBA
BA
A
Run to the cone after each round, do 5 burpees, run back. Do this after each round.
Ran into some trouble while climbing. To overcome this, we did 30 mountain climbers in cadence.
After we finished, we did 30, 60, 90 degree leg lifts.
Count-O-Rama: 10
Name-O-Rama
The Six – Sven
LDP3
Ball of Man
Leave a Reply