BackBlastThe Armory|July 21, 2023|Ta-Ha-Zouka Park| AO –  | 65° clearPAX: Vespa, Samples, Slow Clap, Yodel, Vlasic, Toothpick Ninja, Smelly Cat, Lincoln Log Q: MulliganMulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith and our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Core principles:Free of chargeOpen to all menAlways held outsideLed in a rotating fashionEnd with a Circle of Trust
Mission statement – Plant, grow, and serve small workout groups for the invigoration of male community leadership.
Credo – Leave no man behind, but leave no man where you found them. 
Disclaimer: I am not a professional – modify as necessary.
Warm-A-Rama – Mosey to tennis courts

  • Big Ones
  • Imperial Walkers
  • Cherry Pickers
  • Tappy Taps
  • Sun gods

Pre-Thang – Mosey to the pitch

  • Elevens – Merkins and Air Squats

The Thang – Mosey to Elkhorn Middle Schools: 4 corner grinder on soccer field
Station 1

  • Round 1 – 25 Alternating shoulder taps
  • Round 2 – 25 Carolina dry docks
  • Round 3 – 25 Werkins
  • Round 4 – 25 Chuck Norris merkins

Station 2 – 15 of each

  • Round 1 – Bonnie Blairs 
  • Round 2 – Side lunge
  • Round 3 – Johnny dramas
  • Round 4 – Air squats

Station 3 – 15 of each Round 1 – Frozen Freddies Round 2 – Rosalitas  Round 3 – Chilcutts Round 4 – LBC
Station 4 – 15 of each

  • High Knees
  • Apolo Ohnos
  • Side straddle hops


  • American Hammers rancid style – twice around


  • Brush up event on 8/19


  • Prayers for Smelly Cat for starting his on business, Active Wellness Massage
  • For Miyagi for his recovery from surgery and getting ready to start rehab
  • Mulligan’s friend James and his marital situation.

Circle of Trust:  Grind
I expressed gratitude for being part of a group and around a bunch of guys that are grinders.  Grinding is the ability to keep moving yourself forward even if it is an inch at a time no matter what obstacles or problems lie in front of you.  Just one foot in front of the other.  F3 is made up of men that are grinders and fighters and that inspires a mentality to overcome that is necessary in this world.                        

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