November 23, 2021 at The Octagon

“One Year Anniversary”

Pax: No Doze, Q-Tip, Honey Stinger, Jackrabbit, Chiclets, Appltini, Bloodshot, Sportiva, Safe Ride, Animal House, Captain Planet, Tin Cup, Honeymaid, Duracell, Black Lung, Grassroots, Betamax, Stella, Ice-T

Intro: Welcome to F3, We plant, serve, and grow small workout groups for the reinvigoration of male community leadership. Listed five principles.

Warmarama: SSH x 12 IC, Tappy Taps x 12 IC, Imperial Walkers x 12 IC

Pre-Thang: To the song “Summer of 69” by Bryan Adams, the Pax did deconstructed burpees (squats, groiners, merkins) for each verse. When he sang “summer of ‘69” the Pax did Oh Yeahs.

Thang: Four-group string of pearls. Two groups on the football field 10-yard line, one group up in the stands, and one push group.

First group did AMRAP until pushed:

1. Copperhead Squats

2. Werkins

3. Box Cutters

4. Carolina Dry Docs

5. Plank Jacks

6. Cherry Pickers

7. Alt Shoulder Taps

8. Plank

9. Mountain Climbers

10. Dive Bombers

Second group did AMRAP until pushed:

1. Squat Jumps

2. Oh Yeas

3. Monkey Humpers

4. Chillcut Plank

5. Bonnie Blairs

6. Bobby Hurleys

7. Ranger Merkins

8. Apollo Ohnos

9. Frozen Freddys

10. Burpees

Third group did AMRAP until pushed:

1. Clock Merkins (3 each at 3:00, 6:00, 9:00, 12:00)

2. Step Ups

3. Staggered Merkins

4. WWI Situps

5. Dips

6. Lunge Across the Gap (10 per leg)

7. Durkins

8. Instagram Models

6MOM: Heel touches, Marge and Homer, American Hammers

COT: I’ve been doing F3 for one year now. I thank Safe Ride for first mentioning it, Icy Hot for mentioning it a second time, but I didn’t fully listen to either. Then, in the fall of COVID I was falling into a depression, and finally came out. And am so thankful I did. And now, thanks to Honey Stinger, I try to inject humor and silliness into my beatdowns to keep the mood light and help people smile and laugh. Thank you to everyone here for welcoming me, and I look forward to continuing to welcome other men.

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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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