AO: The Nunnery

When: 03/02/2022


Number of Pax: 8

Pax Names: Madoff, Päntsdrunk, Public Access, Sheriff, Silver Spoon, TotalRecall, Tron, Valencia,

Number of FNGS: 0

FNG Names:

QIC: Silver Spoon

The BackBlast:

Weather: Balmy 34°F and partly cloudy skies


  • Motivators from 7
  • Don Quixotes x 15
  • Monkey Humpers x15
  • Daisy Pickers x 15
  • Abe Vigodas f/b x 12
  • Seal Claps x 12
  • Finish with Running Down A Dream from the late Tom Petty around the block to get our theme started.

The Thang:

It’s All About The Benjamins by Puff Daddy & The Family – 100 Count Exercises with 50 Lunges per set

Pax grabbed their coupons and headed to location one where we did:

  1. Hall & Oates Man-Eaters or F3 man makers x 25 then carry to next station
  2. Curls for the California Girls by the Beach Boys x 25 to…
  3. Walk Like an Egyptian Lunges with coupons x 25 & carry to…
  4. Red Hill Mining Town with U2 for Grave Diggers x 25 back to lot to…
  5. Walk This Way  Lunges with coupons x 25 & carry back to station 2 for…
  6. Rocky Mountain High by JD for mountain climbers x 25
  7. Rinsed & repeat x 3 for most PAX


Head, Shoulders, Knees, and Toes with coupon

  • Deadlift to thighs, lateral raise, pull coupon to chest, overhead press above head to lateral skull crusher, back to overhead, down to chest, lower to thighs and back to ground x 15
  • Box Cutters x 15
  • Slow 10 count ‘Merkins x 4


YHC shared that I’m reading a book, Lifespan: Why We Age and Why We Don’t Have To by David Sinclair, PhD & Matthew LaPlante. In Lifespan, the authors examine how technology, diet, exercise and lifestyle changes including intermittent fasting and cold exposure have the potential to enhance human longevity. I’ve been humbled to spend time lately in several long-term care, acute care & memory care facilities where the impact of our lifestyles can be seen so severely in the health of our elderly citizens. I’m thankful for our F3 brothers as we stay connected, in fellowship and working hard to push each other. What a gift it is to be focused on leading a healthy lifestyle and enriching those around us. I challenged our PAX to not be stingy and share with other men in their circles that may want to join us in fellowship, brotherhood, health and beat downs.

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