AO: The Tundra

When: 05/03/2023


Number of Pax: 9

Pax Names: Big Bird, Bronco, Chalmers, Debs, Dos, Lord of the Dance, Styrofoam, Troll,

Number of FNGS: 1

FNG Names: Big Bird

QIC: Troll

The BackBlast:


Freshly cut grass, 40s, clear

Warm-Up (all IC)

SSHs, Imperial Walkers, Windmills, Abe Vigodas, Seal Claps, Daisy Pickers, Rossy Stretch, Old Man Stretch, Warm-Up Lap

The Thang

Had a playlist prepared beforehand; during each song, we did one exercise (e.g., curls, gravediggers, etc.). Once a specified count was reached, the pax ran, skipped, etc. (changed each song) to the end of the field and had a choice of burpees, merkins, or an ab exercise. We continued until the song was over and onto the next exercise. We go through about 8 exercises until time.


I’ve observed countless examples of pax in F3 stepping up to help the Q out for various reasons (e.g., not enough things planned, things didn’t go as planned, etc.). It happens to all of us – workouts are rarely perfect – and it’s not expected either. The help isn’t usually asked for – it just happens naturally. Encourage you to step up and lead in your life – whether in work, your family, or your community – don’t wait until you’re asked and forced to do it. F3 is about leadership – let’s put our practice to use!

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