• When: 2021-03-25
  • QIC: Voltron
  • The PAX: Utah(R), Headgear, 7-11, Thin Mint, The Hedges, Forest, Fast Casual, Floppy Disk, Jack Hammer, Pot Luck

Delta House at The Arena

F3 is a leadership organization that also happens to do physical workouts.

The mission of F3 is: To plant, serve and grow men’s small workout groups in order to reinvigorate male community leadership.

Weather: 60 degrees, cloudy. Lot of mumble chatter early on – easy to see why the Nantan was issuing corrective actions Tuesday. YHC put the pax on double-secret probation – even they didn’t know about it, and they likely won’t be reading this backblast, either….

The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance

Mosey around the parking lot and back to the middle.


Merkins X 10 IC

One Minute Stretching OYO in Notebook’s honor

Merkins X 10 on YHC’s count.

LBAC X 10 IC – Forward & Reverse

Overhead Clap X 10 IC between the LBAC’s

TTT X 20 IC give or take since the count was lost along the way…..

Imperial Walkers X 25 IC


Head towards the block pile – bear crawl about 40 yards on the way.


Grab your block and circle up under the light in the driveway.


Curls for the Girls X 20 IC

Shoulder press X 20 IC

Calf Raises X 20 IC without blocks

Bent Over Rows X 20 IC

Run up to the front entrance and back, stopping to do 10 merkins at each pole going and coming. Communication failure at this point – should have been going AND coming. 3 Poles – 60 reps total


Curls for the Girls X 15 IC

Shoulder press X 15 IC

Calf Raises X 15 IC for Dear Diary

Bent Over Rows X 15 IC

Run up to the front entrance and back, stopping to do 10 squats at each pole going and coming.


Put up the blocks and report back to the school entrance for some ab work.

Time for 11’s starting with 1 BBSU and 10 LBC’s. Got about halfway through before running out of time.

Flutterkicks X 38 IC for Cheech as YHC always does.

Ran over about 2 minutes, so each pax has 2 minutes credit on their account.



  • April 2 – Cross Ruck at RBHS
  • LRAH – virtual weekend of April 16
  • Christmas Party December 2021

Prayer Requests

  • Notebook
  • No Show
  • Quest
  • Elijah
  • Unspokens


Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”


Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.