Kindness is never out of style

Posted on Posted in Backblasts
  • When: 02/21/2023
  • QIC: Mr. Smooth
  • The PAX: Gronk, Drainage, Box Fan, The Breeze, Jobu, Check Please, Xavier Hollander, Bada Boom (respect), Goodnight Moon, *69, D Day (respect)

12 HIM showed up for the beatdown at The Post on February 21st. I was humbled to lead this great group of men.

Mr. Smooth Q at F3 The Post on Tuesday, February 21, 2023:

Give 5 minute and 1 minute warning

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 topic is KINDNESS.

F3’s mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.


Quote about Kindness:    “Human kindness has never weakened the stamina or softened the fiber of a free people.”  – Franklin D Roosevelt

 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 Twenty Mile Village, STOP halfway

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 Twenty Mile Village

Partner up (one partner jogs around the field while other partner):

Total of:

150 Merkins

200 Big boy sit ups

250 Squats

200 Mountain Climbers (2 is 1)

150 Side Straddle Hops

(After you finish, plank for the 6)

Mosey back to The Post

 “Don’t mistaken kindness for weakness”.  – Robert Hershavek

Abraham Lincoln once said, “Kindness is the only service that will stand the storm of life and not wash out. It will wear well and will be remembered long after the prism of politeness or the complexion of courtesy has faded away.” 

7:10am – 7:15am Wrap up, What is Kindness ……?


Downward Dog OYO

Peter Parker OYO

Butterfly  OYO

Lay back and pull legs up to chest OYO

Jackie Chan:  “Sometimes it takes only one act of kindness and caring to change a person’s life.”


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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