Back Blast: May the Force Be With You

Date: 12/04/21

AO: Dragon’s Lair

Conditions: 34°, Breezy, Slightly Foggy

22 Pax: Crab Cakes, T-Ball, Treble Hook (hate), Mr. Miyagi, Griswold, Escobar, Skidz, Blades of Glory, Ralphy, Yodel, Unicycle, Slick, Ozark (Respect), Ketchup, Yogi, Gator, Tonight Show, Mufasa, Fine Print, Lincoln Logs (Respect, Respect), Obi-Wan, Vlassic (Respect)

Q: Obi-Wan (VQ!)

Obi-Wan welcomed the PAX to F3 at 6:00 AM.  What F3 stands for, our five core principles, the F3 mission and F3 credo were cited to the PAX followed by the disclaimer.  No FNG’s in attendance.  The PAX then circled up on the basketball court for Warm-o-rama.


20 – Side Straddle Hops IC

15 – Tappy Taps IC

10 – Forward Sun Gods w/ calf raises IC

10 – Reverse Sun Gods w/ calf raises IC

11 – Big Ones (low & slow) IC (yep, forgot to stop at 10!)

20 – Merkins

The PAX then moseyed to the football practice field south of the high school.


Lights were setup at each goal line of the football field and lights at the 50 yard line (43 yard line for some! IYKYK).  Q called out one exercise to get us to the 50 yard line (different each time) and then we sprinted the remainder to the opposite goal line.  Q then called out an exercise that the PAX performed at each goal line.  Rinse and repeat:

High Knees, Sprint, 25 squats

Bernie Sanders, Sprint, 20 big boys

Side Shuffle, Sprint, 15 alternating shoulder taps

Bear Crawl, Sprint, 10 burpees

Duck Walk, Sprint, 15 ranger merkins

Super Marios, Sprint, 20 rosalitas

Sprint, Sprint, 25 bobby hurleys

Once completed, the Q told the PAX we were on schedule to repeat this set of exercises but started from the bottom of the list and worked his way up to the top (high knees, sprint and ended with 25 squats).  During the Pre-Thang various PAX members were asked to lead some of the exercises at the goal line.  Much appreciated by the Q to help catch his breath!  6:30 AM the PAX moseyed to the park.

The Thang:

More lights (4 stations) were setup in the park and though not intentional, replicated a light saber (thanks for noticing Gator!)  We counted off into groups of 4 for a grinder.  Group 1 was the push group.  When pushed, each group ran to the next station except Group 3 crab walked to Group 4 across the basketball court. 

Group 1 – 10 burpees

Group 2 – AMRAP Merkins, Ranger Merkins, Werkins, Alternating Shoulder Taps, Diamond Merkins

Group 3 – AMRAP Air Squats, Monkeyhumpers, Jump Squats, Plank Jacks, Bonnie Blairs

Group 4 – AMRAP Heels to Heaven, LBC’s, Crab Cakes, Gator Spears, Low Dollys

Omaha was called at 6:48 AM.


The PAX lined up on the East sideline of the basketball court.  Q announced we were doing Inch Worms across the court and proceeded to demonstrate for the PAX that had not done them (including the Q).  Some good mumblechatter ensued as the PAX crossed the court including T-Ball only needing to do a few Inch Worms to get all the way across the court!  Finished the beatdown with Rancid Style American Hammers.  20 PAX were counted (Vlassic & Escobar not there at that time – thank you guys for joining us while you could).

Announcements / Prayer Requests:

Diaper Drive – diapers can be dropped off at Unicycle’s office, information is on Slack. (Ketchup had some confusion on what size diapers were needed which turned into great conversation at coffee.) 

Breakfast at church across the street from Dragon’s Lair, prepared by Vlassic if anyone is interested.

Prayers to Escobar for a quick recovery from the injury sustained from the beatdown this morning.


Believe it or not I have not seen any of the Star Wars movies so as Obi-Wan I took some time this week to Google Star Wars.  I ran across the following quote there ‘The force is what gives a Jedi his power.  It’s an energy field created by all living things.  It surrounds us and penetrates us.  It binds the galaxy together.’  After finding that quote, my search of Star Wars was over because this quote for me sums up F3.  It’s because of the other PAX that we continue to come out to the beatdowns.  Thank you to each and every PAX member, F3 has been a big part of my life lately and has helped me with some difficult situations in my life and I appreciate each and every PAX member. 

Tonight Show took us out with a prayer.



Fomaha - 3870 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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