F3 BB
Backblast: March 21st, 2025
AO: Nightmare (Municipal Park 945 Elm St., Perrysburg, OH 43551)
Workout: HIIT and Run
PAX:
Capitol – Q
Thor
Badger
Spaulding
Piggly Wiggly
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
The “Thang”:
Dynamic Stretches: Hip Openers, Michael Phelps, Inch Worm
Workout:
Five rounds of high intensity interval training (HIIT) with two laps of the parking lot in between. Used the SmartWODTimer app for interval timing noted below.
Round1: Criss cross SSH (20 seconds), Rest (10 seconds), Burpee (20 seconds), Rest (10 seconds). Repeato x 4
Run two laps of parking lot.
Round2: Mountain climbers, Butt Kickers.
Run two laps of parking lot.
Round3: Leg lifts, V hold.
Run two laps of parking lot.
Round4: Skaters, HRM.
Run two laps of parking lot.
Round5: Plank tuck, Bird dog.
Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Badger
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