16 Pax tightened up their boxing skills at Breakpoint.

Date: 1/28/2021

AO: Breakpoint

Conditions: 39 and drizzling

PAX: (16) Earbud, Big Sky, Morpheus (R), Beauty, Mayhem, Hello Kitty, El Gato (H), FNG – Badabing (R), Fullerbrush, Last, Dumbledore, Gump, Smuckers, Gulliver, Hushpuppy, 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



30 Seal Claps IC

15 Gravel Pickers IC

20 Imperial Walkers IC

15 Moroccan Night Clubs


High Burpknees: high knees for 10 seconds followed by 5 burpees.  Repeat for 5 rounds


Mosey to shelter


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.


Mosey to Tennis Courts

7 Rounds at the Boxing Gym: each round will have 4 exercises each lasting 20 seconds followed by 10 seconds of rest.

Round 1: (rest = jump rope)


Jab, Cross

Jab, Jab, Cross

Jab, Jab, Cross, Duck

Side Straddle Hop 1 minute

Round 2: (Rest = Flutter kicks)


Double Pump Mike Tysons

Punch Merkin

Carolina Dry Docks

Side Straddle Hop 1 minute

Round 3: Repeat Round 1

SSH 1 Minute

Round 4: (Rest = Shoulder Taps)


Bonnie Blairs 

Drop Squats

Reverse Squat Lunges

SSH 1 Minute

Round 5: Repeat Round 1

Round 6: (Rest = Calf Raises)

Double Down Mike Tysons

Punch Merkins 

Chuck Norris Merkins

Jackie Chan Merkins

SSH for 1 Minute

Round 7: Repeat Round 1


Mosey to AO

Jump Squat Indian Planks


COT: prayers to all of our F3 brothers that are in need.  

Thanks to my F3 brothers that pushed me in the gloom today to become a better man, husband, father and friend.  – Steak Knives out


Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s