Backblast: December 4th, 2024
AO: Grantland
PAX:
Carmen Sandiego (Q)
Photon
Guardian
Badger
Echo
Workout: A Grantland Special
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.
Warmup: 5 count motivators, 5 count motivators, 7 count Joe Louis'
The “Thang”:
Went out into the parking lot:
1st station – 25 shoulder presses, bear crawl to center island, 25 SSH, frog jumps back, 25 Mike Tyson's
2nd station – 25 curls, reverse bear crawl to center island, 15 Nolan Ryan's (each side), lunges back, 25 LBC's.
After each station was completed, we ran to the next one with our blocks. Did 2 rounds of these.
Went to the pavilion:
1 minute wall sits and 1 minute dip sits
1 minute plank and 1 minute squats
Did 2 rounds of these.
Mary exercises:
V tap x 15
Box cutters x 15
Big boy sit ups x 15
American hammers x 15
Flutter kicks x 15
Closing stretches: Willie Mayes Hayes
Count-O-Rama – 5
Name-O-Rama
The Six – Echo
LDP3
Ball of Man
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