Backblast: July 19th, 2025
AO: The Fortress
PAX:
Carmen Sandiego-Q
Binford
Spaulding
Golden Gate
Landslide
Meatloaf
Callahan
Workout: Rock you like a hurricane
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: Tarzan’s, Downward Dog/Cobra Kai, Monkey Howlers
The Thang:
Started the workout with Thunderstruck by ACDC. Held in the Al Gore position, did a jump squat when it said Thunder, did a burpee when it said Thunderstruck.
When then walked over to the Category 1 Hurricane section. 10 curls, 10 shoulder presses, 10 goblet squats, 10 BBS and 10 burpees. Held Al Gore until everybody finished.
Winds started picking up and we found ourselves in a Category 2 hurricane. 20 curls, 20 shoulder press, 20 imperial walkers, 20 box cutters, 5 burpees. We waited until everyone finished and we jogged to the street and back, together.
We found ourselves in a Category 3. 30 bear squats, 30 gorilla humpers, 30 mountain climbers (hard way), 30 lunges (1 is 1), 30 LBC and 5 burpees. Next we jogged around the whole parking lot.
We started seeing more damage from the storm and we realized we were in a Category 4. 40 merkins, 40 lunges 1 is 1), Freddie Mercury’s (2 is 1), 40 plank jacks, 5 burpees. We then ran much faster around half of the parking lot representing faster winds.
Before we knew it, we hit Category 5. 50 dips, 50 LBC, 50 SSH. When finished, we did suicides. Each cone we had to add 1 burpee. Total of 4 cones.
We finally made it into the eye of the storm. First thing we did was do a roley polies to stretch a little. We then hopped into leg lifts that we held in 30, 60 and 90 degrees for over a minute.
We ended the workout with “In the air tonight” by Phil Collins. Thought it fit well with the theme. We held plank in various positions for the whole song.
Count-O-Rama: 7
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man
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