7 Pax beat the Caterpillar and the Rooster at Arrowhead

Date: 11/06/2020

AO: Arrowhead 

Conditions: 62 degrees and clear.  The moon had a cool halo around it today. The rooster was crowing. 

PAX: Crosswalk, Kix, Kramer, Special K, Bambi, Crocket, 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

Gravel Pickers IC x 20

Hill Billies IC x 20

Moroccan Night Clubs IC x 20


Every time the rooster crows, we do 1 Burpee

By the flag, 22 Merkins IC.

Mosey to tennis courts

The Caterpillar

1 Pax will run the perimeter of the tennis court while the other Pax do the following exercises.

Balls to the Wall

Alternating Spider-Man Merkins

People’s Chair 

Zebra Kicks

Double side Stratton jump tucks

Makhtar N’ Deyes

When the runner gets back to the start, he will get into BTTW and all other Pax will rotate down to the next station.  The Pax furthest from BTTW will now become the runner.  Complete 5 rounds. 

Mosey to basketball courts

Bear crawl gassers

Bear Crawl to the close free throw line and lunge walk back, BC to the half court line and lunge walk back, BC to the far free throw line and lunge walk back, BC to the far baseline and lunge walk back. 

Mosey to the AO

30 second AGPs.  Hold Al Gore for 30 seconds and then immediately transition to plank hold for 30 seconds and then back to AG.  Repeat until time is up. 


COT: prayers to Crosswalk’s mom as she begins treatment for her cancer.  Prayers to Rafiki as he recovers from his car accident. Give us the strength to reach out to a service man or woman to check on them. Let them know we have their 6.  

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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