Have some fun!

Posted on Posted in Backblasts
  • When: 09/08/22
  • QIC: Mr. Smooth
  • The PAX: D Day (Respect), Leonidas, Spaghettios, Check Please, IO (Respect), Bada Boom (Respect), Zamboni (Respect), Gru (Respect), Irish Goodbye (Respect), Recoil, Mervin, Oops, Left Turn, Drop Out, Double Check, Fracker (Respect), Maestro, Jobu,

19 men posted at Hard Nocs in Nocatee for some brotherhood and fun.

6:30am – 6:35am  Good morning. F3 stands for Fitness, Fellowship, and Faith

and is open to all men of any fitness level. I am not a professional and do not know of any injuries that

you all have. Please exercise at your own fitness level.

Today’s lesson is on FUN. Being a Father, kids remind of the importance to remember to have FUN!

Dale Carnegie quote: “People rarely succeed unless they have fun in what they are doing.”


 6:35am – 6:40am  Stretch/warm up in Cadence

The first exercise is the Reacher

Starting position, move in Cadence


The Reacher

Limp member  OYO

Downward dog   OYO

Peter parker  OYO


6:40am – 6:45am  Mosey to the Spray parking lot

Starting position, move in cadence, exercise

Side straddle hops

The next exercise is

The Michael Phelps

Starting position, move in cadence, exercise

The next exercise is The Hill Billy

6:45am – 7:10am Mosey to Nocatee Fields

(5 rounds, after you finish, throw the football, have fun!)

15 Big boy sit ups

20 Merkins

25 Squats

30 Side Straddle Hops


Mosey back to Welcome Center, Stair laps if time to honor 9/11

7:10am – 7:15am Wrap up: Reminder of the theme of FUN. Check in with yourself from time to time to make sure that you are having fun in your life.


Downward Dog OYO

Peter Parker OYO

Butterfly  OYO

Lay back and pull legs up to chest OYO

JOE NAMATH QUOTE:  “When you have confidence, you have a lot of fun. And when you have fun, you can do amazing things.”


Any FNGs?

Name-a-rama, Birth name, age, and F3 name

Prayer requests? F3 is not a religious organization, but I am a Christian and will lead us in prayer





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