F3 Black Swamp
w/out Block
The Wall
8/28/25
5:30 am
PAX:
Binford
Flipper
Geppetto
Coconut
Bourbon
Spaulding
Finkle
Nitrous
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
20 reps of each
The die is rolled to determine the square to do (1-6) per the following:
Square 1: Box Cutters
Bicycles (2 is 1)
Hello Dollies
Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats
Square 3: Imperial Walkers
Squats
High Knees
Square 4: Lt. Dan’s (2 is 1)
Speed Skaters (2 is 1)
Ninja Squats
Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)
Square 6: Run
COT: Sixth was: Spaulding
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