Date: 2026-03-23
AO: The Furnace
Q: Capsized ,
PAX: BeWell, Capsized, hooligan, Paddywhack, McLovin, Wrecking Ball, Tommy (Truffle Shuffle) FNGs: 1 Tommy (Truffle Shuffle)
COUNT: 7
I’m Capsized, your Q this morning! I am not a professional. The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Let’s get it!

WARMUP:
Good Mornings
Chili Whips
Imperial Walkers
Low Slow Sumos
10 Penalty Burpees brought to you by Paddywhack

THE THANG:
1/2 Murph Dora Style
50 Pull
100 Merkins (or 150 if you didn’t listen to the Q)
150 Squat
Shorty Lap for the Explorer

Mosey to the East Side Grinder (though Wrecking Ball felt as if we were running through the woods of Gettysburg led by Coach Boone with no clear destination or distance)

Circle of Pain
Each Pax picked an exercise and then circled up. hooligan picked burpees (on his own accord!) and became our timer. Once complete each pax rotated to the right. Exercises started as follows: hooligan – 5 Burpees (He did an extra 5)
McLovin – Slow Bonnie Blaine’s
Truffle Shuffle – Merkins
Wrecking Ball – Dips
BeWell – Pull-ups
Paddywhack – Squats
Capsized – Carolina Dry Docks

Mosey back to the flag!

MARY: please forgive us

ANNOUNCEMENTS:
McLovin finished Freed to Lead… it will be waiting for you at The Trenches Sockos

BeWell TClap for a great 2nd F breakfast Saturday! New poll for a date for the next one to come!

COT:

“A life is not important except for the impact it has on others lives” —Jackie Robinson

Be a High Impact Man (HIM) wherever you are at.

Praise for the return of the sunrise to the gloom!

BeWell become a pro at life turning 10,000 days old :older_man:

Wrecking Ball returning from across the pond!

Paddywhack 8 years Mikaela tomorrow! Tclap to her for sending us Paddywhack!

Tags: The Furnace, BeWell, Capsized, hooligan, Paddywhack, McLovin, Wrecking Ball, Tommy (Truffle Shuffle)