Back to the Basics.

Posted on Posted in Backblasts
  • When: 01/02/2021
  • QIC: Papa Smurf
  • The PAX: Bookworm, Iron Eagle, The Force, Home Alone, Peg, Jumanji, Zamboni(r) Tone deaf(r), Bobber, Wrangler, Ferbie(FNG), Carl, 3 Peat(r) , Saigon Sam(r)

Vince Lombardi opened up each new season by holding up a football and saying, “Gentlemen, this is a football.”
F3 is built on 5 principles…
1. It’s Free.
2. Open to all men.
3. Held outdoors…rain or shine. Heat or cold.
4. Led in a rotating fashion by men who need no type of certification to lead exercises.
5. Ends with a circle of trust.

The Pax got a few right this morning and a few wrong for a few extra merkins… but we made a good start of things to come.
January 2, 2020
New exercises to me…new beginnings. Discipline. Here we go!!!


Prisoner Indian Run….hands behind your head … use as a warm up

Six pack. 1 Merkin 5 pull ups… 2-4, 3-3,4-2-5-1
Rinse and repeat

Side straddle hop burpees
5 ssh in cadence / 2 burpees
Sets of 25

Snowflake plank..high plank. Bend knees to 90 degrees. Hold.

Mosey back to field

The wolverine.
Drop to plank, Merkin, left knee to chest. Merkin, right knee to chest Merkin stand jump overhead clap ..that’s ONE

Walk like an Egyptian 1 lunge hold. Last man runs to front. Shouts go. One lunge till done .

Outlaw…flutter kick position..10 0’s to the right. 10 O’s to the left

Mountain merkins. 2 mmt climbers/ 2 merkins in cadence.

Trump4 bear crawls 5 merkins
Back the length of the field. Varying exercises lunges toy soldiers shuffles…
Run length of field 3x. 50-75-AYG
COT. BOM. Prayers for the injured and the sick.

Leave a Reply