Date: 2024-09-03
AO: ao-the-union
Q: CareBear
PAX: Capsized, Wax On, Wreck-it Ralph, Yaris, Wheelie, Sandtrap, Bambi FNGs: None
COUNT: 8
Friends! – Whodini -1984

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. I had a phone, and I am CPR certified.

All PAX accepted the Challenge.

Warm-Ups:

7 to 1 Motivators
7 Sir Fazio Arm Circles IC (4 is 1)
7 Flapjack IC (4 is 1)
10 Good Mornings IC (4 is 1)
7 Moroccan Night Clubs IC (4 is 1) for Wheelie! #FridayNightSpecial

The Thangs!

Thang One:

Q Selected all of the non-cardio cards from the F3 Workout deck and placed them in a bucket around 100 Meters away. PAX partnered up, One PAX did the exercises on his card until the other PAX ran to the bucket, drew a card, ran back, and relieved the other PAX to now run to the bucket. Each group kept their cards till the end. We did this until the bucket was empty.

Teams Were As Follows:

CareBear and Wax On
Capsized and Sandtrap
Yaris and Bambi
Wreck-it Ralph and Wheelie

Feel free to share your best and most favoritest memories since I have no recollection of what happened to anyone but Wax On and I.

Thang Two:

50 Meter Partner Drag. PAX took turns dragging each other 50 Meters.

Bunk Beds! 60 seconds then bottoms and tops switched. 60 more seconds!

Thang Three:

PAX partnered up (same). PAX had to complete a cumulative count of 100 of the following exercises. One PAX worked out, while the other PAX ran 125 Meters. SSH for the 6.

Dips
Curls for the Girls
Lunges… no, Squats

Mary:

25 Flutter Kicks IC (4 is 1)
25 Freddy Mercury’s IC (4 is 1)
15 American Hammers IC (4 is 1)

Prayers and Thankfulness for F3 Men, Kata’s M, and tough weeks for our brothers!

Announcements:

9/6/2024 – Rudy’s 2nd F Lunch at 11:00
9/7/2024 – IPC begins at ao-eagles-nest and ao-the-furnace
9/11/2024 – Tucson’s Stair Climb Challenge – Message Capsized or CareBear.

Tags: ao-the-union, Capsized, Wax On, Wreck-it Ralph, Yaris, Wheelie, Sandtrap, Bambi