Posted on Posted in Backblasts
  • When: 10/26/20
  • QIC: Bada Bing
  • The PAX: Check Please, Wasted, Prunetang, Bada Boom, Zamboni (r), Duece, Brown, Left Turn, Mr Yuck

F3 Fitness Fellowship Faith :: Open to All Men, Free of Charge, Always Outdoors, Peer Led, Ends in Circle of Trust

What is your identity in? 10 PAX showed up before the sun came up to get better. The constant daily is that the sun while rise. The question is, will you rise with it or let the funky fartsack win?

…but first, 10 penalty Burpees for late arrivals


  • Downdog Walkout, Updog, Downdog, Warrior  2 + Triangle Pose (x2)
  • Michael Phelps
  • Arm Circles with Arm Raise, forward and backward with a Single Leg Balance both sides
  • SSH
  • Seal Jacks
  • Jump Ropes
  • High Knees around square
  • Butt Kicks around square
  • Toe Run around square
  • Sprint – 60 second stair lap

Core Burner 🔥 🔥 🔥 

  • Dead Bugs
  • Toe Reaches
  • Hollowback Flutters
  • Heel Taps
  • Box Cutters
  • Forearm Plank T-raise
  • Static Bear Crawl with shoulder tap around square

3-Min Man Drill

  • 1-min Merkins
  • 1-min Chair hold squat
  • 1-min Burpees
  • Duck Walk + Lateral Squat Walk around square

Ladder Drill

  • 50 SSH
  • 45 Slow Crunches with hands on knees
  • 40 Mountain climbers each leg
  • 35 Hand Release Merkins
  • 30 Tempo Squats (low hold)
  • 25 Groiners
  • 20 Lunges on curb each leg
  • 15 Pike merkins
  • 10 Burpees
  • 5 Stair laps

Cool Down

  • Bird Dogs
  • Fire Hydrants
  • Low Lunge Twists
  • Half Split Stretch
  • Pyramid Stretch


What is your identity wrapped up in? Men we can’t #GetRight until we solve our Identity problem – this clarity may be just what you need…and your faith will play a part. Hint: Your identity needs to be in something bigger than yourself. The creator who tells the sun to rise daily is a good place to look too for hope and identity.

If any man be in Christ, he is a new creature: old things are passed away; behold, all things are become new. 

From the rising of the sun to the place where it sets, the name of the LORD is to be praised.

The problem with self-sovereign identity: We can't trust people

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