Backblast: August 17th, 2025
AO: Pump Station
PAX:
Carmen Sandiego-Q
Photon
Flat Rate
Binford
Sherpa (FNG)
Echo
Stalker
Flo
Tarnished
Gulliver
Wario
Spaulding
Guardian
Ukulele
Workout: Shovel flag handoff
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 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 with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: SSH’s, Good Mornings, Downward Dog, Cobra and greatest stretch in the world.
The Thang:
Carried the blocks to the bottom of the hill. Workout was a Kilimanjaro theme. Workout rounds were as follows:
A
AB
ABC
ABCD
E
DCBA
CBA
BA
A
A= 10 WW3 SU’s
B= 25 flutter kicks with blocks
C= 25 goblet squats
D= 25 merkins
E= 50 AH’s
After each round, you had to run up the hill and stairs to do 5 burpees and come back down.
Count-O-Rama: 14
Name-O-Rama
The Six – Stalker
LDP3
Ball of Man
Ukulele is now the new Site Q for the Pump Station and I am the new Ruck Q.
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