Gratitude is the Answer to all our Problems

Posted on Posted in Backblasts
  • When: 03/05/22
  • QIC: Stripped
  • The PAX: Bada Bing, Saigon Sam, Shooter, Mervin, Full Monty, Prunetang, D-Day


Stripped welcomed 7 other high impact men – Bada Bing, Saigon Sam, Shooter, Mervin, Full Monty, Prunetang, and D-Day –  to F3, a free, volunteer peer-led workout, not being a professional and having no knowledge of any injuries or fitness levels, it was up to each individual’s responsibility exercise safe and modify as necessary to avoid injury.

F3 stands for Fitness, Fellowship and Faith.  F3 has 5 core principles– Free, Open to all Men, Held Outdoors, Peer-Led, end with COT.



  • The message of the day is gratitude. What are we truly grateful or thankful for in our lives? Are we taking time every day to show gratitude to others, your family, your friends, your wife, your kids, your co-workers. Do we take a look at the things we have and wish we had more. Sure, ambitions are great but are we so ambitious that we overlook what we currently have. For me, I have always had a bad case of I will be happy when. I’ll be happy when I graduate high school, when I graduate law school, when I get my first job, when I make x amount, when I get a nicer car, when I’ve saved enough money to buy a ring and propose, when I buy a house in Nocatee. But even after getting all those things, I still felt empty inside and that’s partly because I wasn’t grateful enough. When you really think about it, many of us are so blessed. Blessed to wake up, blessed to have a bed to sleep in, food to eat, buddies to workout with, a job that pays the bills, and a beautiful neighborhood to live in. Some people don’t have any of that.

    So today, wherever you’re at fitness wise, be grateful you made it today. Be grateful that you had the opportunity to get better.

Warm-up:  (5 mins)

Side straddle hops


Michael Phelps

Little baby to big arm circles forward (in cadence to 10, progressively get bigger as we go up)

Little baby to big arms circles backward


Triceps stretch in front

Triceps stretch overhead

Hamstrings sweep OYO

Quad stretch but instead of holding grabbing each leg for a sec or two and alternate. OYO 10 on each leg

Alternating leg cradles grabbing each leg for a sec or two. OYO 10 on each leg

Sumo squats

Single legged calf raises, 10 on each leg OYO

Calf raises both legs OYO

Calf raises both legs inward OYO

Calf raises both legs outward OYO

Air squats

Downward dog into Valdez  OYO

Child pose OYO

1 minute stretch OYO

The Thang:


Stop 1 Plank Jack, Flutter Kick


Stop 2 Mucho Chesto

  • 10 Merkins, 10 Wide Merkins, 10 Diamond Merkins, 10 Stagger Right Merkins, 10 Stagger Left Merkins


Stop 3 Mountain Climbers, American Hammer


Stop 4 Mucho Chesto

  • 10 Merkins, 10 Wide Merkins, 10 Diamond, 10 Stagger Right, 10 Stagger Left

Mosey to Field where 4 cones were set up around to form a large rectangle around the field. Runs on the long sides, other movements on the short sides of the field.

Run, Shuffle, Run, Shuffle

Run, karaoke, Run, Karaoke

Run, bear crawl, Run, crab walk

Run, backward run, Run, backward run

Suicide ladder   x 2

Each time they come back, deconstructed burpee (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts)

Mosey to start with Indian sprints

Ab Workout

Freddie Mercury

Crunchy Frog

Box Cutters



NameORama / no FNG’s


Prayer requests

Christian Prayer:

  • Thanked God for all that we have. “Remember when we wanted so badly what we currently have?”

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