• Post Type: Backblast
  • When: 10/17/2022
  • AO: Mt. Hollywood
  • QIC: Mayor
  • FNG's:
  • PAX: Red Ribbon, Freon, Pilgrims Progress, Pillager, Sister Act

Flagpole for Pledge

Principles of F3:

  1. Free of charge (zero cost, never charge for a workout)
  2. Open to all men (no matter the man, you are welcome)
  3. Held outdoors (rain or shine, heat or cold we are out there)
  4. Peer led (led in a rotating fashion by the men who attend)
  5. End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

The Thang:

Mosey towards Glendale Ave (Baptist Hill).  Triple Nickel here with Bobby Hurleys at the bottom, run to top for 5 Hand Release Merkins

Mosey to the back of the Truist bank.

3 Rounds

Burpees x 5

Shoulder Taps x 10 (Right Arm)

Mike Tyson’s x 15

Squats x 20

Mountain Climbers x 25 (right leg with flat back)

Run a lap around bank after each round.

Mosey back to the start for some Route 66 the parking spaces.  Squats with lunge walk in between.

Circle up for Mary:  Dying cockroaches, LBCs, Toe Touches, Heels to Heaven, Big Boys

Announcements: Track commanders needed so see Broke, 2nd F Lunch coming up soon, Freon is looking to turn over Hollywood to a new site Q so be on the lookout and help him out.

Prayers/Praise:  Pillagers M and Baby, Pallbearers son, Huckleberry, Turtleman



Takeways:  Toyotas only this morning, Pilgrim is against men who are 6′ with a size 13 shoe, Pillager refers to himself as viking, both Pillager and Red Ribbon nur and my jog pace, F3 is really for men who have daughters.