In honor of the founding of F3 on 1.1.2011, we ran the original workout on 1.1.2024 with slight modifications. Unmodified original can be found here. https://f3nation.com/backblast1/
Side straddle Hop 20
Stretches
Warmup lap around the loop (Street lights, taking first bridge back).
- Merkin/American Pushups (20)
- Wide-Arm Pushups (20)
- Diamond Pushups (20)
- Partner / Inclined Pushups (everyone in plank. Feet on shoulders of another pax. Everyone pushes up at the same time.) (5 ish)
1 x loop (Double file line)
- Knee-Ups (10) + Dolly (10)
- Flutter Kick (10 4 count)
- The Little Baby Crunch (110)
1 x loop (Carry 1 coupon in place of flag)
- Side-Straddle Hop
- Squat Thrust
- Mountain Climber
1 x loop (Double file scout run)
Jacob’s Ladder on that hill, increasing the number of burpees done at the top of each hill sprint up to 5 burpees.
Monkey Shockers:
Mixing the basic exercises in sequence, three in a row, with short rest in between.
Moleskin: F3 spun off from a workout called Qrusaders. (This is why we call the leader the “Q”). Qrusaders was so popular that they closed it to new members. Qrusaders was great, but they limited their impact by restricting its reach. If you want your life to count, give it away. “For whoever would save his life will lose it, but whoever loses his life for my sake will find it.”
F3 Wheaton 