The Power of F3

Posted on Posted in Backblasts
  • When: 07/18/2021
  • QIC: Left Turn
  • The PAX: FNG - Jersey Devil, Smashmouth, Snowden, Bada Bing, Dollar Bill, Sofa, Gizzard, GNC, Valdez, Deuce, Tackleberry, Penguin, D-Day, Voodoo, Saigon Sam, Full Monty, Rawlings

18 HIM at Hard Nocs!

Welcome to f3

Home of Fitness, Fellowship, and Faith.

The theme for today is The Power of F3.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

I asked everyone to bring an FNG today because I truly believe that F3 has the ability to drastically improve this world. 

The world needs strong, high impact men, willing to lead. Men that are willing to serve those that need help, and men that are able to withstand the responsibility placed on us by God.

While working out today, think about a man you know that could use F3.



400 meter mosey

Michael Phelps

Hill Billy

Toy Soldier

Limp Member

400 meter mosey

High reach and hold

Toe touch and hold

Walk out pushup

Down dog


Inch worm

Side straddle hop

Peter parker


Chest stretch


The Thang!

Tabatas –

Eight Rounds

20 seconds on / 10 seconds off

Rest One Minute then move on to the next exercise

  1. Squat
  2. Big Boy
  3. Lunge
  4. Bobby Hurley
  5. Merkin
  6. Monkey Humper 
  7. Burpee




F3 is the answer to the problems the world is facing. The best way to destroy a society is to emasculate the men. The world is doing that right now. We need to be present in our communities. I want everyone in Nocatee to know about F3 because of the impact we are having in the community. I envision AO’s in every neighborhood, and new FNGs at every post. F3 is a mens leadership[ group that can change the world.


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