The Armory (Waterville Library) – Derek Emery

Backblast: October 2nd, 2025

AO: The Armory

PAX:
Carmen Sandiego-Q
Vespa
Rudy
Sandman
Yoshi
Huckleberry
Arcy
Norm
Manchester

Workout: Let’s Rock

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-up: Motivators modified 10 count, mountain man poopers, Willie Mayes Hayes

The Thang:

Song based workout. Each of us pulled a piece of paper out of a bag that had a song workout.

Started off with the Cupid shuffle: hold plank position. Do as the song says, crawl to the left/right, kick = kick throughs, down = merkins, walk it out = mountain climbers.

Sweetest thing – every time Bono says sweetest thing, perform a flying squirrel. Rest of the time you jog into place.

Song 2 – Freddie Mercury’s during the whole song while singing woohoo.

Flower by moby – green sally up/down with leg lifts.

Run to a HIIT song. Walked on the slow part, ran on the fast part of the song.

In the air tonight – hold plank for the whole song.

Thunderstruck – hold a squat. Everytime you hear thunderstruck, do a jump squat and do a sprint to the second line in the parking lot.

Count-O-Rama: 9
Name-O-Rama

The Six – Norm

LDP3

Ball of Man