Anchor 8-26-17

Posted on Posted in Backblasts
  • When: 08/26/2017
  • QIC: SeatDown
  • The PAX: Drone, Jumanji, LIFO, Feud, Xenu, Synapse, SOC, Chicklets, Flounder, Farah, Pyro, Twinsie, FNG - Sold, SeatDown

Welcome and Disclosure…

Then – F3 is a men’s workout group, with themission to plant, grow and serve small workout groups for the invigoration of male community leadership.

Our workouts:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are 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


Circle of Pain: 10 Min

  • 20 – Arm Circles, Toy Soldiers, Don Quito, Squats; 10 Burpees
  • Mosey around track – high knees, butt kickers, lunges, long stride last 100 M



  • PAX holds an exercise while answering Qs
  • PAX completes another workout depending on correctness of As
  • Fail – Suicide, Burpees, Bear Crawl, Star Jumps
  • Pass – Merkins, Flutter Kicks, Squats, Wonder Bra, Peter Parkers…


  1. It is a requirement to read Freed to Lead to be a member of F3 – T/F
  2. Darn helpful to know what you are getting yourself into
  3. It is a requirement to read Freed to Lead to lead a workout – T/F
  4. No certification or training (#4 from F3 requirements)
  5. Mission to plant, grow and serve small workout groups for the invigoration of…?
  6. Male community leadership.
  7. OTC’s M’s Name?
  8. Nan’Tan – is who and does what?
  9. Name 3 of the requirements for a F3 workout
  10. What is a HIM
  11. Name 2 PAX and 1 of their 2.0’s names (F3 or birth)
  12. Term for brothers coming along side brothers to hold them accountable and make them better
  13. Iron Sharpens Iron (ISI)
  14. CSAUP stand for?
  15. Magnet, Glue, and…
  16. Demonstrate a Heisenberg form burpee
  17. I-Lean’s birth name
  18. Two part – What is a SadClown?  Who here was never a SadClown?
  19. IMPACT
  20. Influence, Missionality, Positive Habit Transfer, Accountability, Correction, Targeting


Circle Up: Ring of Fire Popcorn

  • 1 PAX Bear Crawl around circle (while remaining PAX do exercise from Q) –> enter center of circle –> leads an exercise for a set of 10-20
  • He reenters circle and the next PAX goes and repeats the process


COT – Story of FNG feeling bad for “Slowing down the group” and Q replying “You’re why we are here brother”.  Focus on “I am Third” and remembering that we have a great gift to give away… “We are here for you brother”

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