Rabbit Hole (Whitehouse Library) – Derek Emery

Backblast: April 4th, 2025

AO: Rabbit Hole

PAX:
Carmen Sandiego (Q)
Ukulele (Q)
Vespa
Rudy
Purdy
Footloose
Manchester
Brickyard (new guy)
Gold wing
Norm
Doubtfire

Workout: Breaking a sweat
FNG’s: yes, Brickyard

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.

The warmup: 30 SSH’s, piano keys, Willie Mayes, Hayes

The Thang:

Block work:
25 bent over rows
25 squats w/block
25 curls
25 overhead presses

20 russian twists
20 flutter kicks 2 for 1
20 offset merkins
20 dips

Took sled to hill. Rotated pax.

10 bonnie then run to the top, then do 10 absolutions. Run back down after.
10 side lunges, bear crawl to the top of the hill, 10 absolutions and ran down after. Held Al Gore.

Took sled back by rotating pax.

Count-O-Rama – 11
Name-O-Rama
The Six – Gold Wing
LDP3
Ball of Man