• Post Type: Backblast
  • When: 07/10/2020
  • AO: Downtown
  • QIC: Freight
  • FNG's:
  • PAX: Sister Act, Slaw, Tesla(R), Captain Stubbing, Tube, Spider Man, Doodles, Hipaa, Buckshot, Pedals, Dr Seuss(R), Purplehaze, Gastone, Stinky Bird, Freight(QIC)

15 posted downtown for a special guest Q. This was a little misleading since I was the Q. SA and I had both requested the Q and it was given to him. I’m not usually available during the morning so I convinced Easy Rider to get SA to take next Friday. He sold it on the guest Q thing.

Anyway today we did Broke’s WOD. A hero WOD I created because I look up to Broke and he has a impact on me daily.


Don Q’s


Let’s roll down to the church parking lot

Broke’s WOD:

I thought of some different words or phrases that also mean broke then used those to find exercises. 49 reps of each exercise was completed for his age and after each we did the Wojo to the end of the parking lot and back. The Wojo is a side shuffle like basketball practice(since Broke was a baller back in the day) after every 5 steps bend down and slap the ground.

Bankrupt=Burpees(his least favorite)


As poor as a church mouse=American Hammer(his favorite)


Destitute=Deconstructed burpee


Impoverished=Iron Mike(jump lunge)


Poor=Pretzel crunch


Penniless=Peter Parker


Down and out=Dirty Hookup


Mosey back to the flag and do a round of iron hulk up to 9 and that’s time.

Some reasons Broke is my hero. Broke is a Godly man with strong faith. A good father whose dedication is represented by the good daughters he has raised. He is a dedicated and hard worker who is always willing to help someone out. He’s always respectful.


The usual


The musings of a moron while he mows grass-F3 is like most things in that you get out of it what you put into it. If you want a workout group then that is what you’ll get. If you want leadership training or opportunity then that is what you’ll get. To be clear F3 is about men being leaders in their community. If you just want an exercise group we will still welcome you and the opportunity to persuade you otherwise. My expectation of F3 is to be linked with men that want to make a difference. While I look to F3 Nations leadership for ideas, I really don’t care if they in their positions even exist! I wholeheartedly believe the difference each of us can and will make is right where we are. So I challenge you to narrow your focus onto something you can truly impact, outside of F3, and do it! Again the point is not to make good F3 leaders. The point is to make leaders outside of F3. If each one of us does that then the wheel of progress will start rolling. Now go have an impactful day!