Grand Opening of Hard Nocs AO

Posted on Posted in Backblasts, CSAUP
  • When: 09/09/2019
  • QIC: Check Please and Bada Bing
  • The PAX: Bada Bing, blowout,malware,peg,pyro,satchel (FNG),Saigon Sam,happy feet,la de dah,detour,dollar bill,bloomer,GNC,mayhem,patch,Pom Pom,airbags,Bambi,taz,Kodak,powderpuff (FNG),bullwinkle,full Monty,nutshell,McDreamy,sofa,deuce,Harvey,aqua man

Today was the grand opening of Hard Nocs AO in nocatee and all were very much looking forward to it. Great day to get started and launch a new AO. I had planned on maybe 15 to 17 PAX but as more and more kept rolling in I was astonished at the final count of 30. Unbelievable turnout for a new AO, just goes to show how big F3 is and what it’s doing in men’s lives and our community. Bada Bing and I were honored to Q and open the new AO. Was awesome to see many PAX return that have not been around in awhile and to see everyone doing well. Look forward to this new AO and where it can go from here.

Bada Bing did the warmup and opened by talking about F3 and what it stands for and our core principles. Exercises were as follows:


the reacher

michael phelps

rocky balboas

run the stairs of the welcome center


mountain climbers

alternating shoulder taps

seal jacks


The Thang led by Check Please

mosey to basketball courts for mucho chesto lunges. Each PAX lunges outward 20 lunges and does 20 diamond merkins, 20 lunges back and 20 regular merkins, 20 lunges back and 20 wide merkins, 20 lunges back and 20 left staggered merkins, 20 lunges back and 20 right staggered merkins for a total of 100 merkins. Aqua man rolled the exercise dice and got 15 jump squats for the PAX to perform. Staying on the basketball courts, next was the 4 corners. Split up into 4 groups and did exercise in each corner of courts. Exercises were 20 reps of Bobby Hurley’s, iron mikes, monkey humpers, and Michael Jordan’s all with running backwards in between the corners. Blowout rolled the exercise dice and honestly can’t remember what he rolled but the PAX did the exercise chosen. Q drawing a blank on dice exercise. Mosey to volleyball court where 6 buckets were filled with sand. 5 people to each bucket where first person walked around the court carrying the bucket while next person in line did SSH, next person did squats, next person did lunges, last person did LBC’s. Mosey to parking lot for triangle of death. Broke into 3 groups at 3 different cones. Perform 10 burpees and bear crawl to next cone and perform 8 burpees, bear crawl to next cone and perform 6 burpees and finally bear crawl to next cone and end with 4 burpees. Mosey to the grass field and nocatee stage. Break into pairs with each pair performing 100 merkins and 200 LBC’s. One person exercises while other runs off stage to lighted cone in field and back then switch. Last exercise was a 50% sprint in field to first cone then 100% sprint to final cone and back to circle.

At COT did count o rama, name o rama, announcements, and prayers. We also named two FNG’s satchel and powderpuff so welcome to them and hope to see them return for more fun. Special thanks for everyone coming this morning to support the new AO and make it successful. Honored to be a part of expansion and getting the word out that F3 does change lives. Another special thanks for guys we haven’t seen in awhile come out to support the new AO nutshell, malware, mayhem, Kodak, and Harvey.


F3 mission: To plant,serve and grow men’s small workout groups in order to reinvigorate male community leadership. Think we accomplished that today and I felt honored and proud to be a part of it.

Leave a Reply