10 Pax left Wake n Bake with Aiken Legs and Albatross Wings.

Date: 11/18/2020

AO: Wake N Bake 

Conditions: 42 degrees, windy and clear. 

PAX:earbud, Flounder, Tiny Dancer, duckboat, Dixie Chick, Flying Wasp, Sandbagger, Trump, Tank, 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



Seal Clap IC x 20

Hillbillies IC x 20

Mountain Climber IC x 10

Toy Soldiers IC x 10

10 Second High Knees/5 Burpees (5 Rounds)


Aiken Legs

20 Squats

20 Box Jumps

20 Lunges – Single Count

20 Bonnie Blair’s – Single Count


Indian Run to beach via Stone St. access

At Stone Street Access, 5 rounds of Burpee Dans.  1 Burpee/4 Lunges. 2 Burpees

Indian run to JM Pier

Albatross Wings

Forward Arm Circles IC x 20

Reverse Arm Circles IC x 20

Chinooks IC x 20

Moroccan Night Clubs IC x 20

Cherry Pickers IC x 20

Mike Tysons IC x 20

Albatross Wings IC x 20

Hold 45 degrees each Pax 10 ct

Mosey to AO

The Hero’s Push

22 Merkins to remember the 22 veterans that take their own lives each day.  


COT: Prayers for F3Trumps friend who lost her brother to suicide.  We’ve been doing 22 Merkens during our work out to remind us of the 22 veterans and active duty servicemen and women that we lose each day to suicide. This was a reminder of all of the other people that also struggle with a huge emotional burden and choose to end their lives each day. My ask of each of you is to pick up the phone and reach out to someone you think struggles with that emotional battle and let them know how much you care for them. We have the power to change these numbers for the better.

Duckboat discovered a new way to negotiate with his kids. If they don’t take out the trash, he plans on implementing some albatross wings to encourage them to do so. F3 is more than work out!

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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