Posted on Posted in Backblasts
  • When: 08/07/2021
  • QIC: Left Turn
  • The PAX: Smashmouth, Narco, Prunetang, Deuce, Terminator, FNG Speed Bag, Dollar Bill, Snowden, Wasted, Mayhem, D-Day, Saigon Sam, Slash, Full Monty, Sofa, Valdez, Tackleberry, Thumper, Rawlings

20 PAX! Great showing from the Hard Nocs AO.


Welcome to F3 the home of Fitness, Fellowship, and Faith


F3 is a Men’s Leadership group, who happens to workout together. Our mission is to invigorate male leadership in our communities through workout groups.


My name is Left Turn and I will be your Q today. I am not a professional. Please exercise at your own risk. Should you need a modification please ask.


FNGs? If not, why not?


The theme of today is commitment. Commitment is dedication to something. What are you committed to? I know what I want to say. I know the right answer. But I would be lying if what I want to be dedicated to, actually got my commitment. If you want to know what you are committed to, look at your time. Where does your good energy go? Who and what gets the best version of you?


Think about it while we warm up and workout.


Mosey to Hot Lava


Along the way

  • Walking lunge with twist
  • Hurdle walk
  • Leg swings
  • Standing pigeon


At Hot Lava


  • Hill Billy
  • Limp Member
  • Side Straddle Hop




5 x 10 


  • Slow step up (each leg)
  • Big boy situp


10 Minute AMRAP


  • 1 burpee
  • 2 box jumps
  • 2 burpees
  • 4 box jumps
  • etc




  • 5 Merkins
  • run
  • 5 merkins
  • run


Mosey Back to the circle


Closing and COT


When I think about commitment and where I spend my time, I am a bit embarrassed. My best energy does not go into what I care about most. I am committed to my wife, but I haven’t been committed to being the best husband.  And I’ve put work commitments ahead of family ones. I need to re-commit to what I care about most.


I want each of us to commit to this group. Commit to showing up to each workout, commit to holding your brothers accountable, commit to leading this community. Male leadership is needed. We are needed.  


Welcome to Speed Bag! He has interesting naming story. Ask him to tell ya!

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