• Post Type: Backblast
  • When: 03/08/2024
  • AO: Downtown
  • QIC: Mayor
  • FNG's:
  • PAX: Gearwrench, Def Leppard, Sister Act, Ball Joint, Volt, Spiderman, EZ Rider, Purple Haze, Clutch, Slaw, Chili, Bullwinkle, Hei Hei, Westside, Pallbearer

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

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!

Pledge

Warm Up: Mosey around lot to loosen up and get blood flowing, SSHx15, Grass Pickers x10IC,

HIIT and run a lap.  Each circuit is done for time (13 minutes) before moving to the next one.

  1. SSH x60 reps, burpees x10, Merkins x15, run a lap and repeat until timer is up.
  2. Squats x30, Lunges x10 each leg, Calf Raises x30, run a lap and repeat until timer is up.
  3. Crunches (not LBCs) x50, Freddie Mercury x15 each side, Big Boys x15, run a lap and repeat until timer is up.

Time check for Iron Hulk.  We got thru seven.

Announcements:  April 13 SFN > send Purple Haze a DM if you can run this, Rice & Beans send Anchorman a DM if you can attend Tuesday , Donations for mens clothing (Hei Hei) give to him anytime, BOS is leading a food ruck starting at 5:45 at the Yank on 3/16, Extinction Run on 4/20 @ 10:00, 2nd F Lunch Bad Daddys on 3/20

TAP:  Stogie and the retina troubles and surgery today, Purple Haze Family (travel mercies), EZ Rider (Family), Anchorman, Jason Hall (Jackson), Haiti

Name-O-Rama

YHC took it out.