• Post Type: Backblast
  • When: 07/12/2022
  • AO: Midoriyama
  • QIC: Mayor
  • FNG's:
  • PAX: Defib, Pallbearer, Top Hat, Tonka, Wirenut, Roundup, Montross, Broke, Slaw, Oompa Loompa, Def Leppard, Freight, Wojo, Pizza Man

I was inspired by some work Pizza Man has been putting on Strava and thought it would be a good idea to try and implement some of those into an F3 workout.  This would be something that the bat flippers could really crush and others could just get some solid work in.  A lot of chatter and I mean a lot.  Awesome work by all.



Principles of F3:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion
  5. End with a Circle of Trust

Mission of F3:  Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.


Warmup:  SSHx15 IC, Gravel Pickers x10IC, MNC x10IC, Arm circles

22 for vets and police with Slaw on the count


Thang:  KOTTER WOD (Get the blocks)

  • Modified OSCAR
    • 20 OH Presses
    • 20 Lunges
    • 20 Chest Presses (bench)
    • 20 Leg Lifts
    • Run a lap > AMRAP 23 Minutes
  • Modified WITTMAN
    • 10 Rounds
      • 10 Squats
      • 10 Merkins
      • 10 Situps

Pizza man was the first one finished so we put the blocks up and circled back up for some Mary

Mary:  French fries, Michael Phelps, X or star crunch, Freddy Mercury – all with 10 count or IC.


Announcements: 7/16 Convergence @ Folsom 07:00, 7/20 lunch, 7/23 F3 Dads at Gashouse, 7/30 Tubing, Liberty Bell with Pizza Man on Q this weekend.

Prayers/Praise: Purple Haze, Wirenut, Stogies Friend, Foster parents, Roundup,


COT: Pallbearer took us out with a heartfelt and driving prayer.