Don’t Waste Time…Focus on What’s Important

Posted on Posted in Backblasts
  • When: 10/26/2023
  • QIC: Solar
  • The PAX: Roxbury, Recoil, Zamboni, SpaghettiOs, Yard Sale, Drainage, Mr. Smooth, Mayday, Fracker, 40, Wasted, Bono, Valdez, Jobu, Brown, Gru, Raw Dog, Leonidas, OSO, OOPS

Disclaimer (06:30) 

F3 (Fitness / Fellowship / Faith) is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises as necessary. The most important thing is that you don’t get hurt. 

The Mission 

“Plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” 

Five Core Principles 

  • Free of Charge 
  • Open to all Men 
  • Held Outdoors 
  • Peer Led 
  • Ends with COT 

 Message – Time Wasters. Avoid them. Quadrant II vs Quadrant IV. 

The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change: Covey, Stephen R.: 8601419641499: Books

Warmup (06:35) 

  •  10 x Side Straddle Hop IC 
  • 10 x Hillbilly IC 
  • 10 x Toy Soldiers IC 
  • 10 x Michael Phelps IC
  • 10 x Triceps (little baby arm circles) Forward IC 
  • 10 x Triceps (little baby arm circles) Backward IC 
  • 10 x Monkey Humpers IC 
  • 10 x The Reacher IC
  • Limp Member (Always) OYO 

 “The Thang” (06:40) 

 Starting at 10 reps, perform a descending ladder rep scheme of each exercise. 



Big Boy Sit-ups 



 1 x Stair Lap 

Made it down to 3, repeated 3. All-stars that finished ahead ascended back up the ladder from 1 to 5 without the stair lap. Well done!

6 M o M (07:05) 

10 x Freddy Mercury IC 

10 x Flutter Kicks IC 

10 x American Hammers IC 

10 x Shoulder Taps IC 

CoT (07:10) 

  • Count-o-rama
  • Name-o-rama 
  • Announcements
  • Prayer – F3 is not associated with any specific religion and is open to all men.
    • SpaghettiOs Dad
    • Mr. Smooth’s Wife
    • Country
  • Pledge 

Finish (07:15)

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