Throwback VQ+

Q: Stitches

AO Conditions: 70 Degrees no breeze no precip but STEAMY. Memorial Park grass is looking parched!

13 PAX: Polaroid, E-85, Buns of Steel, Good Lookin, Rocket, Flying V, Tight Lip, Hindsight, Sputnik, Dome, Joe Buck, Sandy Cheeks, Stitches.


The Mission Statement:

The mission of F3 is to plant, grow and serve men’s small workout groups for the invigoration of male community leadership.

The Five Core Principles:

            Open to All Men

            Always Free of Charge

            Led in a Rotation Fashion

            Always Outside

            Ends in a Circle of Trust

The Credo: Leave no man behind and leave no man where you found him.

Disclaimer: I am not a professional, modify as necessary.

FNGs: None

Mosey: From the Shovel-Flags around the Monument, back to the front, circling up around the Flag.


Side Straddle Hops: 20IC

Cherry Pickers: 20IC

Tappy Taps: 10IC

Step Ups: 20 IC

Dips: 20D

Burpees: 10D

Pre-Thang (3X):

Up the stairs and balls to the wall

Australian Mountain Climbers: 15IC

Air Squats: 20D

Chicken Peckers: 10IC

Wall Sit: 30 Count

Mosey to the top of the stairs

Number off into groups of three.

TheThang: Three-Station Grinder


AMRAP Squats

AMRAP Overhead Claps

AMRAP Mountain Climbers

AMRAP Flutter Kicks

Wash, Rinse, Repeat

Stairs (Push Group)

Bear Crawl down stairs to relieve Landing group

Crawl Bear Up Stairs to Relieve Group


AMRAP Step Ups



AMRAP Merkins

Wash, Rinse, Repeat

OMAHA! @ 6:08 AM


20 Merkins

Rancid Style Hammers


Announcements: Vandelay and Heartland Hope need our support.

Prayer Requests:  Continued prayers for Oahu’s family.

COT:  In an effort to lean into some vulnerability, YHC discussed his nearly 4 years of sobriety and how it has impacted his life. How what can start out as an act of reduction or self-deprivation can lead to significant expansion. If we can eliminate that which is holding us back, we are free to accelerate and grow.

Take-a-Knee: Stitches prayed the group out.

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