Date: 2025-05-13
AO: ao-the-union
Q: CareBear
PAX: Wax On, Wheelie, Dovetail, Audit, Shark Tank, @CowBell
FNGs: 1 @CowBell
COUNT: 7
Trifecta of Awesomeness!

We are F3 Nation!

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

“Leave no man behind, but leave no man where you find him.”

F3 is…
· Free of charge.
· Open to all men. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or
cold.
· Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. · Ends with a Circle of Trust.

I am CareBear and I was Q today! I am not a professional, far from it. Please take everything I am going to tell you as a suggestion. This is you versus you, and not a competition. Modify as necessary, push yourself, don’t hurt yourself. Don’t Slice your ankle, and don’t Kata (Jay) your shin. Don’t Wheelie your face! I had a phone, and I am CPR certified.

Warm-Ups:

9 Mountain Man Poopers IC 4 is 1
9 Copperhead Squats IC 4 is 1
9 Good Mornings IC 4 is 1
9 Sir Fazio Arm Circles IC 4 is 1
9 Backwards…..
1 Mosey around the Ball Fields.
Quick Mosey to the BB courts for The Thang!

The Thang!

Teams of 3 Pax participated in a 3 man relay from one side of the court to the other. One and Three Started on the “baseline” Two started on the other side. The other side is the only side that you have to do an exercise. #2 begins the exercise, One runs over to him. You do this until One and Three end up on the baseline for the second time. I appreciate PAX’s patience in troubleshooting a three man relay!

In Honor of the The Amigos, each round was named after a character from the movie.

Dusty Bottoms: BBSUs
Ned Nederlander:Merkins
Lucky Day: Toilet Squats

Mosey Back to the Flag for some Mary…

Mary!

We took turns doing Wax On ’s horrible 3 person, hold the band, untie your shoes, flutter kick timer thing. Teams of 3, PAX competed for endurance.

20 Fultterkicks IC 4 is 1
20 Box Cutters IC 4 is 1
10 X-Men Crunches IC 4 is 1
And for some reason, some number of Absolutions courtesy of Audit.

Prayer requests for Hawk! Praise God for the gift of life, Hannah had a baby!

Welcome Cowbell!

Thanks to Audit for an amazing EC Ruck! It was amazing!

Thank you Gentleman for the gift of leadership! I appreciate it!

CareBear out!

Tags: ao-the-union, Wax On, Wheelie, Dovetail, Audit, Shark Tank, @CowBell