Backblast: August 31st, 2025
AO: The Pump Station
PAX:
Carmen Sandiego-Q
Yoshi
Ukulele
Flat Rate
Radio
Sherbert
Workout: Running off those cheeseburgers
FNG’s: no
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-ups: Jump rope tabata 8 minutes
The Thang:
3 stations for the 3 hills (the street, the stairs and the grass hill)
3 hills were called the hill of Mary (abs), hill of Schwarzenegger (upper body), and the hill of Photon (burpees).
Each one had 3 exercises for the 3 rounds. It was our choice which order we did the hills.
We then ran backwards up the hill and stopped at the light poles for mountain climbers in cadence until we reached the top. Then we ended with Song 2 Freddy Mercury’s.
Count-O-Rama: 6
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man
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