3 Pax celebrated MLK day with a trip to the speakeasy.

Date: 1/18/2021

AO: F3 Long Island – Speakeasy (Zoom)

PAX: Full Circle, Waterboy, Steak Knives

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



20 Seal Claps IC

10 Windmills IC

20 Imperial Walkers IC

10 Patio Pickers



1:10 Ratio of Big Boy Sit-ups to Air Presses.  After completing BBSU, keep feet elevate 6 inche and do air presses.  Do 10 rounds increasing 1:10 each round.



Play Tubthumper.  SSH until song says “I get knocked down” and then do a burpee. 


Dirty MacDeuce:

4 sets of 3 exercises. 90 seconds on/20 seconds rest

Set 1: Merkins, Double Down Squats, V-Ups 

Set 2: Flys, Calf Raisers, LBCs

Set 3: Makhtar N’Diayes, High Knees, Flutter Kicks

Set 4: Sphinx Merkin, Monkey Humpers, Heals to Heaven


Absolution: 10 rounds.

COT: prayers for Isaiah as he prepares for the Marines.  Prayers for my BIL’s brother and his wife.  Prayers for our country’s health and civility over the next few days. 

Thanks to my F3 brothers on the virtual AO today that pushed me to be a better man, husband, father and friend.  – Steak Knives out


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