Backblast: May 25th, 2025
AO: The Pump Station
PAX:
Carmen Sandiego (Q)
Waldo
Photon
Sherbert
Spackle
Deuce (FNG)
Ukulele
Crawdad
Shepherd
Guardian
Gold Star
Spreadsheet
Thor
Irish Hoss
Tarnished
Meatloaf
Smuckers
Belding
Rocket
Workout: Crazy 8´s
FNG’s: Yes
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
Warmup: 64 crazy SSH’s, Grady corns, piano keys
The Thang:
Had 6 stations set up in what looked like an 8, kinda but not really. 4 rounds at each station but we only completed one round at a time. We had to circle the whole 8 before we went to the next round. Each station had different reps or exercises.
1st station was always 8 burpees.
2nd station was 16 reps. Rounds 1 through 4 was merkins, box cutters, V-taps, Carolina Dry Dock.
3rd station was 32 reps. Rounds 1 through 4 was dips, London Bridges, Lunges and step ups.
4th station was 64 reps. Rounds 1 through 4 was SSH’s, jump rope, LBS and flutter kicks.
5th station was 32 reps. Rounds 1 through 4 was Bonnie Blairs, Fire Hydrant, BBS and Bobby Hurleys.
6th station was 16 reps. Rounds 1 through 4 was plank jacks, Nolan Ryan’s, squats with toe merkins and Peter Parker’s.
Back to Station 1 for Burpees.
Count-O-Rama – 19
Name-O-Rama
The Six – Ukulele
LDP3
Ball of Man
Leave a Reply