7 PAX for a Sunrise and some sneaky miles.


Date: 1/18/20

AO: Baywatch

PAX: Mr. Kotter, Sunrise, Closer, Bush, Blue Steel, Chop Shop

QIC: Steak Knives

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors, rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. End with a COT.



SSH IC x 20

Imperial Walkers IC x 20

Moroccan Night Clubs  IC x 20

Mountain Climbers IC x 20


Indian Run to Beach


Thang 1:


PAX 1 runs to first beach access, drops a cone and does 10 Burpees then run back to PAX 2.  PAX 2 is doing 10 merkins, 20 dying cockroaches, 30 squats. PAX 2 runs to the cone, does 10 burpees, retrieves the cone and brings it back to PAX 1.  PAX 1 takes the cone to 2nd beach access road, drops cone, does 10 burpees and runs back to PAX2

Repeat this pattern until each group get to the 4th beach access road.  

Mary until everyone is done

Thang 2:

Walk Like and Egyptian

(All pax in a single file line with space between for a lunge.  As a group, everyone lunges together and holds lunge while last PAX in line jailbreaks to front of the line. Repeat for 3 rounds).


Mosey to real estate office for Mary


Mosey back to AO for A Bat Wing


COT: Watch over our F3 Brothers and FIA Sisters running the Southern Ultra today.  For Chop Shop and his wife’s family, Closer’s wife battling Lymes disease and for his coworker who just had bypass surgery, for Blue Steel who had a work truck stolen and to last but not least, to Sunrise for celebrating 6 months since his bypass surgery.  


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