3 PAX Slicing Through Arrowhead

3 PAX Slicing Through Arrowhead

Date: 3/27/20

AO: Arrowhead

PAX: @Crockett, @Gen-X, @Steak Knives

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 30

10 Windmills IC

20 Imperial Walkers IC

10 Gravel Pickers

10 Burpees OYO


Socially distant mosey to Tennis Courts


EPO Torture Tabata

10 Rounds: Merkins, Sit-Ups, 10 Squats

10 seconds AMRAP x 3 sets for 10 rounds

2 Laps, 100 Squats, 2 Laps

8 Rounds: 30 second handstands, 10 sec LBC

2 Laps, 100 American Hammers, 2 Laps

7 Rounds: Lunges, Mountain Climbers, Merkins

10 seconds AMRAP x 3 sets for 10 rounds

2 Laps, 100 LBCs, 2 Laps


Thank you to the men of F3 for providing the physical and mental motivation to make a difference in this world.

COT: Crockett’s coworker Katie, for unity and strength for F3 Cape Fear.


Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s