Backblast: June 26th, 2025
AO: Wakanda
PAX:
Carmen Sandiego-Q
Landslide
Wario
Chubbs
Workout: Mafia Style Beatdown
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, Joe Louis, Piano keys, 8 round jump rope tabata
The “Thang”:
DORA workout. One pax ran a lap while the other did an AMRAP exercise. Rotated after the lap was finished. Exercise would change with the change of song.
Grave diggers
LBC’s
Flutter kicks
Overhead Presses
Curls
Dips
Monkey humpers
SSH’s
Ended with: green sally up/green sally down high plank/low plank
Count-O-Rama: 4
Name-O-Rama
The Six – Wario
LDP3
Ball of Man
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