January 14, 2020 | AO – Colosseum  | Beautiful  24°

PAX: Stella, Splinter, Greek Freak, Sparty, Safe Ride, Khakis, Toad Stool, Tender foot, Bloodshot, Chicklets, TC, Jean Claude, Tin Cup, Folsom, Uncle Rico

Q: Uncle Rico

Uncle Rico welcomed 15 PAX to a beautiful morning at Wild Kingdom. Stated the 5 core principals of F3, open to all men, always free, always outside no matter the weather, peer led in a rotating fashion, always ends in the COT. Mission of F3 to plant, serve and grow small workout groups for the invigoration of male community leadership.

PAX moseyed to warm-a-rama.


  • SSH 20 IC
  • Hairy Rockettes – 20 IC
  • Windmill – 15 IC
  • SSH – 20 IC
  • Bat Wings
  • Failure to launch – 8


PAX moseyed to goal line of football field were Rico explained the Thang. There is a set of 5 exercises to do at each endzone. The Pax would do all 5 exercises then run to the 10 yard line, back pedal to the 5 yard line, run to the 20 yard line, back pedal 5 yards, run to the 30, back pedal 5 yards, continue this cycle to the other end zone and do the set of 5 exercises at that end and then do the same running routine on the way back to the first end zone. Rinse and repeat.

First End Zone –

  • Air Drama – 30
  • Mountain Climbers – 20 IC
  • Werkins – 20
  • Heals to Heaven – 20 IC
  • Imperial Squat Walkers – 20

Other End Zone –

  • Clerkins – 20
  • Sumo Squats – 30
  • Merkins – 20
  • Big Boy Sit-ups – 20
  • Groiners – 20


  • Flutter kicks – 20 IC (Thank you TC, respect)
  • American Hammers – 51 IC – (Thank you Khakis, respect)
  • Box cutters – 20 IC


  • Prayers for those having surgery, quick recovery and strength for the families. Also prayers for the PAX that are traveling and their safe return
  • Sparty doing a pop up workout on Saturday the 25th of January, Fundraiser $15 for the ice skates.
  • Coffeteria/3rdF at Starbucks


Uncle Rico

Fomaha - 3648 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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