24 PAX, 16 candles and 2 FNGs for a LLP Beatdown

Date: 10/23/2020


Conditions: 66 degrees and clear.

PAX: Busted Grill(R), Slim Shady (CarPex), Niles (R), Banjo, Jiffy Pop, Parrothead, Pique, Roadie (R), Goat (R), Hello Kitty, Mayhem, Brackish, Calesium (R), Blue Steel (R), Top Chedda, Black Magic, Gravity (R), Goober (R), Left Turn, Florence FloJo (R), Fullerbrush, FNG-Shortening, FNG-King Julian, Steak Knives-Q

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

Imperial Walkers IC x 20

Gravel Pickers IC x 10


Catch me if you can to GPI.  

PAX 1 backwards run

PAX 2 does 2 Toy Soldier Squat Jumps then runs to PAX 1. 

Keep switching until you get to GPI

Thang 1:


Partner 1 runs across bridge to pull up bars for 3 Jump Up Burpees and then back.

Partner 2 does 100 hand release Merkins/200 Russian Dips/300 double down squats.

Mosey to the tennis courts

Thang 2:

Groups of 3:

One PAX at short end of fences in BTTW

Other partner in people’s chair

Third PAX is broad jumping in between partners.  Switch exercises when broad jump partner gets to fence. 

Circle up at the entrance to the tennis court parking lot.  Billy Run to flag

16 of each IC:

Seated Reverse Crunch

Alternating Spider-Man Merkins

Flamingo Crunch



Taps: Gravity shared details about 10 year reunion. Goat shared details about tree planting and pop up AO on Saturday at Sting Ray Ogden Park. 

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 


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