Date: 2024-04-23
AO: ao-the-union
Q: CareBear
PAX: Dovetail, Audit, Capsized, Wax On, CareBear, Steve Jacob, Mac (Brandon), Wreck-it Ralph FNGs: None
COUNT: 8
This is F3! You are Killing Me Smalls!

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.
· 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.

NO PENALTY BURPEES! Great Job….

*Warm-Ups

Warm-Ups began with a quick (yeah, right!) Mosey to Ball Field 3. Upon arrival, Capsized was shown where they are numbered. For clarity of course.

25 SSH IC (4 is 1) To get our heart rate up.
Second Base on Que (1 is 1)
10 Willie Mays Hayes IC (4 is 1)
5 LBAC IC (4 is 1)
5 Flapjack (4 is 1)
10 Good Mornings IC (4 is 1)

*Tha Thang

Batting Practice – 1st Pax takes a crack at the wiffleball until he makes contact. Every miss is a one burpee penalty. Once contact is made, the batter yells out an exercise for his fellow PAX to begin. Before he retrieves his ball, he must do his penalty burpees. PAX will continue doing the assigned exercise until the Batter returns to home plate with the ball. However, if the batter failed to hit the ball past dirt, the batter must do 5 penalty burpees before he runs the ball back to the infield. Everyone but……..@Audit made 1st contact with the ball! Even with a lack of ball sports! Way to go PAX. Several of us, including YHC, failed to make it out of the dirt…. Whomp Whomp. Planks, Balls to the Wall, Merkins, Wall Sits, Carolina Dry Docks were some of the called exercises. Shout out to Mac (Brandon) for choosing the longest MOT, Lunges to get his ball.

The Pickle – PAX were told to partner up. Each PAX member in a group ran in opposite directions around the track, until they met up with their partner again. When you met up they started with the first exercise, completed it, then took off in opposite directions again yelling “See ya when I see ya!”. You CAN do this beatdown without yelling “See ya when I see ya”, but it isn’t quite the same calorie burn.

The second time you meet up with your partner you do the first and second exercises on the card. The third time you do the 1st, 2nd and 3rd exercises (cumulative). And so on.

– 10 – Merkins
– 15 – Copperhead Squats
– 20 – Big Boys
– 25 – Alternating Shoulder Taps
– 30 – Air Squats
– 35 – Flutter Kicks
– 40 – Carolina Dry Docks

YHC provided laminated cards to make sure everyone stayed on track. Most PAX made it for the full time.

Announcements:

May the 4th – 2.0 Day at Eagles Nest.

Friday at 0500 for the April’s Fool Rucking event. Announcement to follow.

May 3rd 2nd F Lunch… Location to follow.

Thank You to F3 of Tucson providing me with a base while I am in the Pickle of life. Being able to say “I’ll see you when I see you” from Beat Down to Beat Down has gotten me through this past year. Thank You Gentleman!

Shout Out to Wreck-it Ralph It Ralph for asking how and when to Q. You sir are a leader! Dovetail, he is coming for a Murder Bunny Patch!

So Thankful for the opportunity to Lead!

Great to have Steve Jacob DR from Tulsa!

CareBear prayed us out.

Tags: ao-the-union, Dovetail, Audit, Capsized, Wax On, CareBear, Steve Jacob, Mac (Brandon), Wreck-it Ralph