5/30/20 Oracle (7am) at Aldrich Elementary Backblast (Vandelay)

May 30, 2020.  7:00 AM Time slot.  Back Blast

Q: Vandelay.  Co-Qs:  Sparty, Tuna Fish, and just in case – Doc Brown, Birdman

Many thanks to my Co-Qs today.

Weather- 56 degrees, Cloudy – threatening rain and ultimately did at the end.

Group1:  Vandelay, Brazilian, La Deaux, Cyclone-RESPECT, Oombro, Padre- RESPECT, BirdMan, Betamax.

Group 2: Sparty, Lemon Law, Gove’na, Nitro, Doc Brown, TC- RESPECT, Wentworth, Loop Hole – FNG.

Group 3: Tuna Fish, Chiclets- RESPECT, NoDoz, Folsom, Kenny G- RESPECT, A-Bomb, Pothole, Tic Tac- FNG.

The Mission was given:

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

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.  

Vandelay is supposedly a professional but not at this. There is a real risk of injury so please modify as necessary. Most of your other Q’s are likely professionals.

The Group numbered off to 24- split into 3 groups and headed to the designated work out areas.  The work out was as follows:

To start this beatdown head out for a ¼ to 1/2 mile mosey around the block/field/parking lot/or wherever you may be.  


Side Straddle Hop 30 IC

String Rippers 15 IC

Tater Taps 15 IC

Windmills 15 IC

Hang (hands to toes- relax) 30 count

High Knees 20 Count

Small Mosey at the discretion of your Q.


Air Squats – 25 on the Down, 10 Count, Sumo Squats- 25 on the Down.

Broad Jump Pre-Thang:

Broad Jump 3 times, 30 second Plank, 15 Merkins

Repeat 3 times.  Push your Broad Jump each time.

Hydraulic Squats 1 round of 10 IC


Three Man Grinder:

Set up cones or stations about 75 yards apart (in a field or parking lot)

Basic premise: 2 stations _ A and B with 1 man at A and 1 at B.  Runner relieves a teammate at station then that person runs to other station and so on.  From station A to B run regular high speed jog.  From B back to A run backwards.  Exercises at A and B are AMRAP until relieved.

Station A: Chest- Arms• Merkins• Mountain Climbers• Werkins• Plank Jacks • Cherry pickers • Chinooks with Vert Pickle Pushers• Sun Gods F and R• Seal Claps • OH Claps 

Station B: Foundation• Lunges (do some for each leg)• Freddie Mercuries• Smurf Jacks • Big Boys• Air Squats• Plank • Bobby Hurleys• Low Dolly • Crab Humpers 

Rinse and repeat if needed to reach “Omaha”.


Low Dollys-20 On the Open 

Heal Touches – 20 IC

Flutter Kicks – 20 IC

American Hammer 30 IC



Rain began to fall, so festivities during this portion of the day were brief and to the point – although I like it that way anyway.

Announcements:• First Friday Lunch Via Zoom this Friday• Convergence next Saturday at Aldrich for the Oracle and the Pit AOs.

Prayer Requests:• Please keep Lowman and his family in your prayers this weekend.• Please keep the Honey brothers and their mother in your prayers.

With all that is going on in the world right now, I am more and more frustrated with how people behave and how little thought is given to helping others. Quite honestly, I wasn’t sure what was going to come out of my head during the COT today and the rain helped move it along. In watching recent events, I am continually inspired by my brothers in F3 and the example many of you set for each other, your families, and your immediately impactful circle of influence (Thanks TC). Key words to remember: Understanding, Empathy, Perspective, Awareness, and ultimately Kindness. We all need to be examples of putting these into action, and hopefully that mindset can help the places we influence become better parts of the world.


Fomaha - 3648 posts

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


Leave a Reply