27 PAX (15 Bootcamp + 12 IPC) for a “Ball” themed adventure throughout LLP.

Date: 9/04/2020


Conditions: 80, clear and less humid

PAX: Jester, Caliseaum (R), Undertaker-IPC, Bonespur-IPC, Gump, Smog-IPC, Dirt Chef, Pixel Pusher, Gravity (R)-IPC, Last, Hoveround (R), Niles (R), Busted Grill (R), Earbud, Top Cheddar, Goat (R), The Adjuster, Special K-IPC, Kramer-IPC, Mayhem-IPC, Dixie Chick-IPC, McFly-IPC, Big Sky-IPC, Jiffy Pop-IPC, 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 (or Virtual during a pandemic), 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

Windmills IC x 10

Hillbillies IC x 20

Copperhead Merkins IC x 10

The Beating…I mean The Workout

IRABS to GPI: Slam Ball starts at backing line.  PAX pass the ball forward.  When First guy gets ball, he peels off and does 3 ball slams, then catches back of line. 

At GPI, Albatross Wings

20 Forward Arm Circles

20 Backward Arm Circles

20 Seal Claps

20 Overhead Claps

20 Moroccan Night Clubs

20 Cherry Pickers

20 Mike Tyson’s

20 Chinooks

20 Front Raises

20 Overhead Presses

20 Albatross Wings

45 degree hold. 

IRABS to Baseball Field


7 Mountain Climbers at each base

14 Double Down Squats

21 Merkins

28 Single Count Lunges

Go to fence: Ascending Testicles

Feet at 15 degrees: 5 Derkins

Feet at 45 degrees: 5 Derkins

Feet at 90 degrees: 5 Derkins

Hold for 30 seconds

Mosey to parking lot:  

Billy Run to AO

PAX choice Mary

COT:  12 IPC studs broke off after warmups (sorry about the copperhead merkins during warmups) while the rest of us did a “ball” themed workout throughout the park. 

Taps: prayers out to Special I’d friend and his friend’s family as they go through a difficult time.  Any silent prayers.

Thanks to all the men of F3 for a great push and incredible fellowship this morning!  Go out and pick up 6 in your life that needs your support. -Steak Knives out 


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