Backblast: August 12th, 2025
AO: The Necropolis (Run)
PAX:
Carmen Sandiego-Q
Mile High
Echo
Coconut
Gulliver
Norm
Flat Rate
Meatloaf
Isosceles
Piggy Wiggly
Workout: Scrambled Legs and Achin
FNG’s: none
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: Good mornings, Willie Mayes Hayes, Stretched on our own.
The Thang:
Started with 30 (hard way) flutter kicks to warm up the grill.
Brought out the sled with 2 big eggs (45 lbs and 35 lbs). As a team, we pulled it on the trail all the way to the next parking lot. Left the sled and made our way toward the Wall.
The trail was lit up with different lights showing the different running speeds. Green sprint, blue jog and white walk.
When we got to the wall, we did 8 count squat-avaters. Ran back through the lights to the parking lot.
This station was the achin part of the workout. Blocks and jump ropes were laid out. We paired up and did a partner workout. One partner did the jump until the other partner got back. The other partner carried a block and did a block burpee at each island in the parking lot. Once the end was reached, that person had to run the block back and switched. Did 3 rounds.
Took the sled and ran it back to the parking lot with the shovel flags. Did 10 little baby leg circles both directions. 20 Superman’s and the greatest stretch ever.
Count-O-Rama: 10
Name-O-Rama
The Six – Piggly Wiggly
LDP3
Ball of Man
Nice and humid morning.
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