Backblast: February 23, 2026
AO: Foundry
PAX:
Carmen Sandiego – Q
Meatloaf
Wario
Spaulding
Rudy
Workout: EMOM
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: Willy Mayes Hayes, goofballs, learning to fly/learning to land
The “Thang”:
Had to modify the workout due to the snow/ice. We did 5 exercises for a minute with a 5 merkin buy in for each exercise. The 5th exercise was always a 5 minute merkin and rest. We did this for about 7 rounds. Exercises would vary each time.
American hammers
Carolina dry docks
Outlaws
Jump squats
Bear squats
Walking lunges
Side straddle hops
Absolutions
Nolan Ryan’s
V taps
Mountain goats
Monkey Humpers
High plank
Burpees
Flutter kicks
Big boy sit-ups
Arm circles
Box cutters
Al Gore
Diamond pushups
Little baby crunches
Bonnie Blair’s
Plank Jacks
Mountain climbers
Surprise! 15 flying squirrels
Count-O-Rama: 5
Name-O-Rama
The Six – Meatloaf
LDP3
Ball of Man
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