• Post Type:
  • When: 08/02/16
  • AO:
  • QIC: BA
  • FNG's:
  • PAX: BA (QIC), TSquare, Hokey, Easy Rider, Fresh Prince, Bandit

6 PAX showed up for a lower body beatdown that made it hard to use our legs the rest of the day.

I enjoyed the convo before and through the workout today.  It is nice to talk about our families, good things that are going on, and struggles that some are going through.  I believe this is one thing that makes F3 really different than any other workouts…. you actually build friendships/brotherhood with the other guys. Again, I enjoyed the conversations from this morning even more than the workout.

And we begin:

WU: (In Cadence)

  • SSH x 15
  • Moroccan Night Clubs x 15
  • Don Quixotes x 15
  • Squats x 15
  • LBC x 15

-Pledge Of Allegiance-


Mosey to the sidewalk near the practice field and pair up.  All exercises done in aggregate.

  • 300 Squats/Zombie Walk to first island
  • 300 JoBus/Backward Zombie Walk to first island
  • 300 CDD/run to second island
  • 300 Calf Raises/ Skip to first island
  • 300 LBD/Run to second island
  • 300 Squats/Run to second island
  • Neckies 15 forward, 15 right, 15 left, 15 forward
  • LBCs x 30

Mosey to where we started and circle up

  • LBCs x 15
  • Squats x 15
  • LBCs x 15
  • Homer Marge x 10




Announcements: Change of date and venue for F3 monthly meeting

Prayers: Stroganoff, TSquare, Godfather and their families

Coffeeteria: 4 at Floyd And Blackies


Again enjoyed leading today!