Test Yourselves

Posted on Posted in Backblasts
  • When: 09/04/22
  • QIC: Bada Bing
  • The PAX: Housekeeping, Zamboni, Bobber, Inside Out, ....can't remember, DNR, FNG Stryker, FNG Closing Time, Yard Sale, Goggins, Outhouse, Recoil, Papa Smurf, Bada Boom, Prunetang,

Test Yourselves

17 Pax (14 over 50 years old) posted for an old school, traditionally hard, comfort zone crushing beatdown. We were graced with two FNGs, one of which found out about F3 on the Order of Man podcast and is planning to start F3 Jupiter in the coming weeks. What better way to be baptized into F3 than by the Jax Pax. So YHC was prepared to hit on all the high points and explain the F3 sacred cows. Honks to Papa Smurf and Goggins for hitting the double down, 4.2mi dolly pre-beatdown. 

Mosey 1-Lap – Introduce Pull-up Stations

Welcome to Fitness Fellowship and Faith + Disclaimer + Welcomed 2 FNGs

The mission of F3 is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership. 

Quote: Test yourself against yourself “The comfort zone is a state where a man operates in an anxiety-neutral condition, using a limited set of behaviors to deliver a steady level of performance, usually without a sense of risk.”

Warmup Exercises

High Knees




Seal Jacks


Michael Phelps – LBACs

Slow Cooker Merkins

Mountain Climbers


Plank Jacks

Prisoner Squats

Flutter Kicks

Quote: Test yourself against friends “On the fields of friendly strife are sown the seeds that on other days, on other fields, will bear the fruits of victory” -Douglas MacArthur

Big Bang Partner Plank + F3 Core Principles – On Bang partners run in opposite directions and do exercises prescribed and sprint back to 50 yard line, back to plank. 

10 Burpees

20 Monkey Humpers

30 Merkins

40 Plank Jacks

50 Flutter Kicks

30 for 30 (Partner Up) – Get to know your partner

Mosey 3 laps with your partner stopping at designated pull-up zones and complete 30 Pull-ups/30 Burpees within the course of 3 laps (4 designated pull-up zones of different intensity)


Hand Release Merkins

Jump Squats

Finishing School

5 Rds

20 SSH, 1 Burpee, Bear Crawl 25 Yards

20 SSH, 2 Burpee, Bear Crawl 25 Yards

20 SSH, 3 Burpee, Bear Crawl 25 Yards

20 SSH, 4 Burpee, Bear Crawl 25 Yards

20 SSH, 5 Burpee, Bear Crawl 25 Yards


Quote: Test yourself against something bigger than yourself – 2 Cor. 13: 15 Examine yourselves, to see whether you are in the faith. Test yourselves. Or do you not realize this about yourselves, that Jesus Christ is in you?—unless indeed you fail to meet the test!

Welcomed FNG Stryker and Closing Time


You have to know yourself. For that, you will have to test yourself. – UoSM  Blog

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