06/15/23: Futurama

Shovel Flag Pass

Demogorgon to Stitches

Q(s): No-Doze, Othello, Mac n Cheese, Demogorgon, Stitches

AO Conditions: Temperature/Weather/Precipitation

PAX: (26) Demogorgon, Slow Pitch, U-Haul, Rocket, Othello, Buns of Steel, Hindsight, Flowers, Khakis, Flying Vee, Joe Buck , Gunner , Bloodshot, Grease Fire, Scoober, Tater Tot, Hipster, Sputnik, No-Doze, Mac n Cheese, Polaroid, Toche, Rooster, Dopler, Huah, DollFace.

Orientation (Demogorgon):

The Mission Statement:

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

The Five Core Principles:

            Open to All Men

            Always Free of Charge

            Led in a Rotation Fashion

            Always Outside

            Ends in a Circle of Trust

The Credo: Leave no man behind and leave no man where you found him.

Disclaimer: I am not a professional, modify as necessary.

FNGs: None

Warm-a-Rama (No Doze):

Mosey to the flag pole


20 alternating step ups IC

20 dips


15 alternating step ups IC

15 Dips

Pre-Thang (Othello):

Round One – at the same time:

Partner A

10 (IC) Chicken Peckers

Partner B

10 (IC) Alternating Shoulder Taps


Partner B

10 (IC) Chicken Peckers

Partner A

10 (IC) Alternating Shoulder Taps

Both Partners

10 (IC) Monkey Humpers

Round Two – at the same time:

Partner A

15 (IC) Chicken Peckers

Partner B

15 (IC) Alternating Shoulder Taps


Partner B

15 (IC) Chicken Peckers

Partner A

15 (IC) Alternating Shoulder Taps

Both Partners

15 (IC) Pickle Pusher

TheThang (Mac n Cheese):

Find a partner for the whole Thang. Split PAX into 2 groups at station 1 and 2, stay with your partner. 

Station 1 – bottom of the stairs 

(All sets of 40)

– step ups 

– jump overs

– decline merkins 

Middle – base of the kissing statue

(All sets of 10)

– burpees

– hydrolic squats 

– Turkish get ups 

Station 2 – flag

(All sets of 40)

– Bonnie Blair’s 

– jump tucks

– incline merkins 

Do one set at your station and mosey to the next while stopping in the middle each time for 10 of the exercises in “the middle”. 

Post-Thang (Demogorgon):

The Dice

Roll 1D12 to determine exercise:

            1.  Burpees (D/OYO)

            2.  PlankJacks (IC)

            3.  Groiners (U)

            4.  SitThroughs (IC)

            5.  MtnClimbers (IC)

            6.  CopperheadSquats (IC)

            7.  ASTs (IC)

            8.  MonkeyHumpers (IC)

            9.  ImperialWalkers (IC)

            10.  GoofBalls (IC)

            11.  Merkins (D)

            12.  SSH (IC)

Roll 1D20 to determine Reps; on a 1, Reroll twice and add together to get your total. 



American Hammers: Rancid Style



COT (Stitches): YHC expressed ongoing appreciation for the HIM of F3 and the community and belonging found therein. Futurama is a special place to many and I am very honored to take my spin as the Site Q to carry on the legacy of the 5 who came before (all in attendance and CO-Qs) – Stitches (Now if only I could figure out the backblast).

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