Date: 2026-03-03
AO: Mastodon
Q: Lakers ,
PAX: Samsonite, DQ, Jailbreak, Endo, Da Vinci, Mr Roboto, Panhandle, Falsetto, Stock boy, Lakers, LeMond, Big Mac FNGs: None
COUNT: 12
Welcome to F3! Our mission is to a to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Our Credo is: “Leave no man behind, but leave no man where you find him.” Our 5 Core Principles state:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. 5. Ends in a circle of trust
Disclaimer: I am not a professional, and am unaware of your state of physical fitness. You know your body, and are expected to modify, taking into account any conditions or injuries you may have. However, push yourselves past comfort as that is the path towards growth.
WOR:
Mosey Lap
LBAC
RLBAC
Michael Phelps
Shoulder Shrugs
Hurdle stretch
Butterfly stretch
The Thang:
At this point pax were told that they could not place their coupons on the ground. If any pax did, the group did 5 burpees
Special call-out to Jailbreak who forgot his coupon and used a car seat.
Not special call-out to Mr Roboto who forgot his coupon and used a hand weight. :joy::joy: (But do switch off part way through to a coupon!)
Part 1 – Elevens
Chest press/Curls
Move w/coupon approx 30yds between exercises
The mumble chatter was suspiciously quiet. Pax were especially disappointed to not see the Blood Moon Eclipse. Da Vinci tried to summon the eclipse to no avail. Need more blood next time.
Part 2 – 4 Stops
4 stop exercise 10 reps at each, 15 reps 2nd round
1. High Pulls
2. Overhead Press
3. Goblet Squat
4. Tricep Extensions
The Q destroyed his own triceps on the second round.
MARY w/ Coupon:
Flutter Kicks
Leg lifts
American Hammers
Chest presses
Cool Down:
Back stretches
Moleskine:
Q Source: F1: Good leaders move people through disruption to an ideal future. Where can you lead others towards a better life?
COT: IYKYK
Tags: Mastodon, Samsonite, DQ, Jailbreak, Endo, Da Vinci, Mr Roboto, Panhandle, Falsetto, Stock boy, Lakers, LeMond, Big Mac
F3 Wheaton 