- When: 11/14/23
- QIC: Solar
- The PAX: Spaceballs, SpaghettiOs, Mayday, Draft, Raw Dog, Drainage, Bono, Valdez, Olive Oil, Mr. Smooth, star 69
12 PAX joined me for a moderate beatdown in the moist gloom this morning.
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 – Be Prepared. Be ready for what life might throw at you. It could be a simple as preparing to Q an F3 Workout, but could also be as important as preparing for a Hurricane, or for an important meeting.
Warmup (06:35)
- 15 x Side Straddle Hop IC
- 15 x Hillbilly IC
- 15 x Toy Soldiers IC
- 15 x Michael Phelps IC
- 15 x Triceps (little baby arm circles) Forward IC
- 15 x Triceps (little baby arm circles) Backward IC
- 15 x The Reacher IC
- Limp Member (Always) OYO
- Downward Dog to Peter Parker back to Downward Dog walking hands up to Good Morning
“The Thang” (06:40)
Mosey to pull-up bar.
2 x 6 group AMRAP (100 pullups) + No Surrender (while you wait)
2 x 6 Indian Run back to the shelter.
Starting at 10 reps, perform a descending ladder rep scheme of each exercise.
- Burpees
- Squats
- Big Boy Sit-ups
- Merkins
- Lunges
- One (1) Lap around the Playground
- Plank for the Six
Came down the ladder 10, 9, 8, 7…
6 M o M (07:05)
15 x Freddy Mercury IC
15 x Flutter Kicks IC
15 x American Hammers IC
15 x Pickle Pounders 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.
- Country
- Pledge
Finish (07:15)