Backblast: March 28th, 2026
AO: The Fortress
PAX:
Photon – Q
Ukulele – Q
Tarnished
Binford
Workout: SSHOP ‘Til You Drop
FNG’s: N/A
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: none, we went straight into SSH
The “Thang”:
54 min AMRAP of SSH divided in 3 18min phases.
Each Phase is broken into 6 minute segments where you can start doing SSH again if you had dropped. The 6 minute segments were divided in 2 for 3 minutes of alternative exercises when you stop doing SSH.
Phase 1 Exercises: Step Ups in the first 3 minutes of the 6, and flutter kicks in the second.
Phase 2 Exercises: Crab Cakes and then Never Surrenders
Phase 3 Exercises: Flying Squirrels and then Cactus Squats
All exercises in cadence with the tempo of the song playing.
Ended with:
Count-O-Rama: 4
Name-O-Rama
The Six – Binford
LDP3
Ball of Man
Playlist:
Danny And The Juniors – At The Top
The Rollings Stones – Start Me Up(2009 Remaster)
House Of Pain – Jump Around
Van Halen – Jump
The Rolling Stones – Jumpin’ Jack Flash
Junior Senior – Move Your Feet
The Bar-Kays – More And More
Help – Jamiroquai- Canned Hear(Live at Ahoy)
SWG / Single White Glove – DON’T STOP ‘TIL YOU GET ENOUGH(Extended Mix)
Commodores – Hold On
King’s Trust Music – Rick Astley – Never Gonna Give You Up
The Dirty Dozen Brass Band – My Feet Can’t Fail Me Now
Linking Park – Numb
Jane’s Addiction – Stop
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