Date: 2026-03-21
AO: The Furnace
Q: Little Red ,
PAX: Capsized, Turtle, Wrecking Ball, McLovin, Little Red, Mr. Schneebly, Paddywhack, SpeedSquare, BeWell, Sockos, Olive Garden , David Bobbit (Dora) FNGs: 1 David Bobbit (Dora)
COUNT: 12
Welcome to F3! My name is Little Red, I’ll be your Q for today!!! F3 is global organization, 5 core principles are: 1. Open to all men
2. Always free
3. Held outdoors whether rain or shine
4. Led in a rotating fashion
5. Ends in a circle of trust
I am not professional so modify as necessary.
WARMUP:
Whillie Mays Hays
OYO Flamingos
Arm circles
Flapjacks
Good mornings
OYO Standing HS stretch
OYO Waist Circles
THE THANG:
Well Brittany made the song famous two decades ago so all we did was apply that to working out. Anytime during the AMRAP rounds, if any PAX yelled or said OOPS, we were all punish by a different exercise each round ROUND 1: (OOPS = 5 burpees)
10 skier jacks (2 is 1)
15 merkins
20 butt kickers (2 is 1)
Short jog to a random tree
ROUND 2: (OOPS = 5 slow cindy front raises)
10 OH press
15 BO Rows
20 Bicep Curls
Rifle carry or over shoulder jog or walk to tree
ROUND 3: (OOPS = 5 cinder burpees)
10 jumping lunges (1 is 1)
15 squats w or w/o Cindy (but REEEEEAL men use a cindy:joy:) 20 SSH
Rifle carry or over shoulder jog or walk to tree
MARY:
American Hammers w cindy (in cadence) with a fun hold the position after said amount Plank (PAX count to 60)
Few notes from today:
Little Red and Sockos were the biggest culprits in saying OOPS. Sometimes on accident but mostly purposefully cause I guess we really wanted burpees but Sockos wanted to say it cause apparently he thinks it’s funny when Little Red does his exercise grunting :joy::joy::joy::joy:
Sockos had a “little trouble” remembering what number he was on the plank hold:joy:
Shout out to Audit for the workout idea. Last year he did a soccer workout where if any of the PAX yelled Gooooooooal we were all punished WELCOME DORA!!!!
ANNOUNCEMENTS:
Help Yo-Yo move on April 4th. Pizza and Beer are being provided:pizza::beers:
COT:
:white_check_mark:
Thank you men for allowing me to come out there! You guys are all amazing! Great work today and til we meet again! #OOPS I’D DO IT AGAIN :joy::joy::joy:
Tags: The Furnace, Capsized, Turtle, Wrecking Ball, McLovin, Little Red, Mr. Schneebly, Paddywhack, SpeedSquare, BeWell, Sockos, Olive Garden , David Bobbit (Dora)