Backblast: January 22nd, 2025
AO: The Grantland
PAX:
Carmen Sandiego (Q)
Ukulele
Bourbon
Echo
Badger
Capitol
Photon
Workout: Total Body Workout
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 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: 50 SSH’s, hairy rockettes, chain breakers
The Thang:
EMOM. Did a variety of workouts for 1 minute for 5 rounds. Each round had 4 exercises and a minute rest. Before each exercise, we did 5 hand release merkins. Exercises were:
American hammers, coupon circles, curls, bent over rows, coupon overhead press, block squats with release, dips, absolutions, Nolan Ryan’s, grave diggers, ground to overhead press, gorilla humpers, high plank, derkins, imperial blockers, BBSU, man makers, box cutters, Al Gore, ground tricep extension, Freddie Mercury’s, Bonnie Blair’s, WW3SU, mountain climbers and 15 flying squirrels.
Ended with Willie Mayes Hayes and swimmers.
Count-O-Rama – 7
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man
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