12 Pax have sore chesticles after today’s sufferfest at Battleship.

Date: 1/06/21

AO: Battleship 

Conditions: 33 degrees and clear. 

PAX: Tiny Dancer (R), Hush Puppy, Mr.Incredible, Circuit Breaker, Waterboy, Big Sky, Sweatervest, Smuckers, Buckeye, ATARI, Dumbledore, 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


The term BWB was created today before warmups today to identify the point in time representing Before Water Boy (1997).  The appropriate way to use BWB would be an example like the following.  The movie Braveheart was released BWB.  You’re welcome for making you feel old!



Imperial Walkers ICx15

Gravel Pickers ICx10

Merkin Progression: 10 each-Werkin, Merkin, Ranger Merkin, Diamond Merkin

Earbud Smoker: 10 Second High Knees then 5 burpees. 5 Rounds

…Now, We’re warmed up.

Mosey to Wall in front of Convention Center

Hold each for 10 seconds for each pax. 

People’s Chair

Balls to the Wall

…Big Sky can count to 10 really fast

Mosey to Amphitheater behind CFCC parking deck

11’s: Dips and Derkins all in cadence

…Big Sky wants more of the workout to focus on chest and arms and Mr.Incredible wants to do some core work…so…

Move to stairs and do Grizzcalator to top of staircase.  At top of staircase, Indian Bear Crawl to road.  

…Hush Puppy called out Waterboy for trying to hoff the Q on the way to the wall.  

Mosey to low wall in front of CFCC parking deck

Plank Walk x 5 Right and Left

5 Alternating side vaults each side.

Repeat for 3 rounds. 

Mosey to Stairway to Hell

Stairs of Insanity: 1 step up, 1 step down, 2 steps up, 2 steps down.  Repeat for entire staircase. 

Mosey back to AO stopping at beginning of parking lot for a billy run back to AO

COT: Prayers for our country and to all those suffering pain and loss due to Covid. Congratulations to Mr. Incredible for earning the 7 in 7 board today!!!

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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