Memory Lane

Date: 11-4-2020

Location: Leland, NC

Conditions: Clear and 40 degrees

Pax: Snickers, Koala, Pathfinder, Big Tuna, Drop Kick, Brady, Whisper, Coffee Break, Flight Nurse, and FNG Birkenstock.

Q In Charge: Circuit Breaker

The mission of F3 is to plant grow and serve small workout groups for men and 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 Circle of Trust (COT)


Warm O Rama:

Smurf Jacks (low squat side straddle hops), Tappy Taps, Finkle Swings

We listened to Creed – Arms Wide Open while holding our arms wide open and smoking our shoulders through a series of should warmups. See below,

  • Big Arm Circles
  • Little Arms Circles
  • Flying Sun Gods – (Lean torso forward, raise one leg out to the back, reach arms out to side and do small arm circles. Count in cadence just like sun gods. Forward on one leg, then switch legs and reverse.)
  • Flying Nun (Lunge walk with little baby arm circles)

The Pax absolutely enjoyed walking down memory lane. It was a very nostalgic moment as we relived the memories Creed brought to the surface of our minds. I may have shed a tear. Also Flying Sun Gods were a hit as well as Flying Nuns.

Work out

The Pax then performed the following

Quarter Pounders- Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps. Do it with a Bricks for a Quarter Pounder with cheese. Rinse and repeat for a Double Quarter Pounder.

3 Rounds of Aiken Legs – (Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20                                     Split Jacks (10 each leg forward). Rinse and Repeated as many times as you can.)

75 Alabama Ass-Kickers – aka Ass-kickers. Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down.

Contra Burpees Combined with long jumps (for the length of a football field) – Burpees with increasing number of merkins. Especially effective when combined with Broad Jumps.


Crunchy Frog x10

Big Boy Sit Ups x10

Rosalita’s x10



Name o Rama – We welcomed FNG Birkenstock to the pack. We are very happy to have another Leland HIM in our ranks.

Count O Rama.

Prayer Requests



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