Backblast: August 28th, 2025
AO: The Armory
PAX:
Carmen Sandiego-Q
Norm
Stark
Rudy
Doubtfire
Footloose
Barney
Rumor
Brickyard
Tarnished
Tackleberry
Yoshi
Rubbbermaid
Irish Hoss
Big Spoon
Vespa
Manchester
Wario
Workout: Upper Body Uproar
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 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-ups: Plank while opening statements, world’s greatest stretch, Willie Mayes Spider-Man Hayes, arm circles f/r, Grady corn and hallelujahs.
Heavy Freddie’s
The Thang:
3 stations, 2 rounds with punishments assigned to each of them.
Station 1:
1st round 21 Derkins
2nd round 21 Dips
Extra: Dip Ring (5)
Station 2:
1st round: 17 incline merkins
2nd round: 17 skull crushers
Extra: Ring of death by presses (50)
MOT Bear Crawl Burpee with partner to next station
Station 3:
1st round: 8 DLR. Ring of Merkins after (5)
2nd round: Partner push downs with cloths. 2 sets of 8 each.
Sprinted/jogged around the stations when we were done with the rounds. Ended at station 2. Slow curls, 50 bent over rows, held the blocks out with arms straight until someone failed.
Ended with Song 2 Freddy Mercuries
Count-O-Rama: 18
Name-O-Rama
The Six – Rumor
LDP3
Ball of Man
Perfect morning with it being around 70 degrees.
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