Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**
Big Spoon Q2
Welcome to F3
Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership
5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust
Creedo:
Leave no man behind, but leave no man where you find him
Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON’T SUE ME!!!
AO: THE WALL
DATE: 12/8/2026
PAX Present:
Waldo
Coconut
Mile High
Guardian
Bourbon
Huckleberry
Doubtfire
Isosceles
Spaulding
Jersey
Tumor
Longhorn
Raven
Tarnished
Finkle
Big Spoon
Warmup:
Suck it = 3 count till whenever
Warm up = ?? Count Motivator
SPMICE……. RECOVER!
EMOM Workout: (fast holes)
Minute 1: Max Squats (w/ block)
Minute 2: Max Burpees (Block-ees)
Minute 3: Max Reverse Lunges (w/ block)
Minute 4: Max Sit-Ups (w/ block)
Minute 5: Jog Island
Bring Sally Up!!!! (Push-Ups) FULL SONG
EMOM Workout:
Minute 1: Max Dips
Minute 2: Max Zottman Curls
Minute 3: Max Skull Crusher w/ Block
Minute 4: Max Mike Tyson
Minute 5: Max Side Straddle Hops
Partner up!!!
Partners!!!! Wheelbarrow up Ramp as far as possible, when barrow dies partner takes over! What team can make it the furthest?
EMOM Workout Partners!!!!
Minute 1: Back Extension using benches
Minute 2: Other Partner
Minute 3: Leg Raise Circles CCW
Minute 4: Leg Raise Circles CW
Minute 5: Squat with Block Pass
End workout at 6:08 at the latest!
Count-o-ramma
Name-o-ramma
The 6
LDP3
Announcements
Prayer Intentions
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