November 26, 2021 at The Woodshed

“Give Thanks and Reflect Joy”

Pax: FDIC, Edison, Red Tape, 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 10 IC, Tappy Taps x 10 IC, Imperial Walkers x 10 IC

Pre-Thang: To the song “Glorious” by Macklemore featuring Skylar Grey, the Pax did Side Straddle Hops when Macklemore sang, and Big O’s when Skylar Grey sang.

After Pre-Thang, moseyed over to the 13th hole for a two-man grinder.

Thang: Two-man grinder, where the first team did AMRP exercises as listed below until relieved by teammate. Teammate ran to top of hill, did two burpees, and returned back near tee box.


1. Carolina Dry Docs

2. Apollo Ohnos

3. Gas Pumpers

4. Mountain Climbers

5. Werkins

6. Oh Yeahs

7. Frozen Freddies

8. Burpees

6MOM: ABCs, Flutter Kicks, Big Boys, American Hammers Rancid-style

COT: This long weekend is focused on giving thanks for that which we have received; my idea and challenge is to take that which you have received and reflect it back to the world. Show your thanks by spreading joy, happiness and gloriousness to others this long weekend.

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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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