PAX: Earbud, Gump, Tiny Dancer, LETC, Closer, Mozart, Beaker, Snowman, Stagecoach, Sparky, Flight Nurse, Copperfield, 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.
- Workouts are always free
- Are open to all men
- Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
- Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
- End with a COT
20 SSH IC
10 Windmills IC
20 Imperial Walkers IC
10 Patio Pickers
10-1 Mountaineer Motivators with 5 burpees in between sets.
Around the World
- Germany: WWII Sit-ups 1 min. Pretzel Stick 1 min. 5 Burpees OYO
- Norway: Captain Thurkin: 10 rounds. 5 Burpees OYO
- Italy: Van Goghda. 5 Burpees OYO
- Turkey: Turkish Get-ups 1 min. 5 Burpees OYO
- Congo: Gorilla Humpers 1 Min. Sneaky Gorillas 1 min. 5 Burpees OYO
- Russia: Russian Dips 1 min. Baryshnikovs 1 min. 5 Burpees OYO
- Egypt: Sphinx Merkins 1 min, Walk Like an Egyptian. 5 Burpees OYO
- Nepal: Everest 1 min. 5 Burpees OYO
- India: No Surrender Indian Planks. 5 Burpees OYO
- Australia: Australian Mountain Climbers 1 Min. 5 Burpees OYO
COT: prayers for Gump’s friends, first responders, medical teams and military and for guidance for our leaders.