Backblast: October 31st, 2025
AO: The Nightmare
PAX:
Carmen Sandiego-Q
Photon
Guardian
Ukulele
Wario
Uncle Buck (downrange)
Spaulding
Flipper
Workout: Bone to be wild
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 in a circle of trust.
Credo: Leave no man behind but leave no man where you found him.
Warmup: Thriller jacks, grave diggers w/o block, Willie Mayes Spider-Man Hayes
The Thang: spelled out Halloween with a workout for each letter.
H – Hand release merkins 30
A – American hammers 30
L – Lieutenant Dans 20
L – LBC’s 30
O – One legged burpees 15
W – Wide armed merkins 20
E – E2K both sides 15
E – Elevens – Flying squirrels/mountain climbers
N – Nolan Ryan’s each side 15
After each exercise, we ran a lap with different speeds labeled with the lights.
When finished, we ended with 20 CPR’s.
Count-O-Rama: 8
Name-O-Rama
The Six – Uncle Buck
LDP3
Ball of Man
Upper 30’s with a chill in the air. Uncle Buck came up from St Louis to join us. Good discussion on priorities. Lucky to have this group in my life. Idea of the workout came from F3 Philly.
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