AO: The Green Room

When: 06/08/2021


Number of Pax: 8

Pax Names: Chick, Cutter, Footloose, Lemond, Nemo, Rached, Rancid, Waddle,

Number of FNGS: 0

FNG Names:

QIC: Rancid

The BackBlast:

68°, Thickly Humid

8 PAX: Ratched, Nemo, Cutter, Footloose, Waddle, LeMond, chick (Respect!), Rancid

QIC: Rancid



F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership.

F3 is always free, open to all men, held outdoors, led in rotation, and ends with a circle of trust.

Introduction and disclaimer. No FNGs.



20 IC – SSH

10 IC – Don Quixote

15 IC – Imperial Walker

12 IC – Tappy Taps

10 IC – Dive Bomber

12 IC – Star Catcher

12 IC – Mtn Climber

20 IC – Bobby Hurley

Mosey to Humboldt Statue




The perfect exercise, broken down into pieces

10 Squats / 10 Groiners / 10 Merkins

Return to standing position

Decrease reps by 1 each time

Until you get to 1 rep each

Mosey to the Lagoon Garden




Partner up

PAX 1 does the exercise at the log

PAX 2 mosey one lap around the garden

Flapjack until completed

50 Count of Each

Lt. Danger (Lunge-Lunge-Squat-Merkin)

Overhead Clap Jumps

Gorilla Humper

Gas Pumper


Rockette Dip

Mosey back to the Boathouse Patio




“One More Time” by Daft Punk

AMRAP per Q called by minutes in song

  • – High Knee

1-2 – Imperial Walker

2-3 – Butt Kicker

3-4 – Jump Rope

4-5 – SSH

on “ONE MORE TIME” drop for one Burpee

then return to AMRAP per Q

(25ish Burpee’s total)



20 U – LBC’s

20 IC – Scissor Kicks

20 IC – Gas Pumpers

20 IC – Heels to Heaven

20 IC – Flutter Kicks

20 U – Big Boys

20 IC – American Hammers



Count-off. Video Name-O-Rama. Announcements.

“Another way to look at Purpose is that it is the solution to a man’s Life Problem. There is nothing philosophical about a man’ Life Problem. It’s simply the thing that bugs him the most, the thing that nags at him and won’t go away, unless he sets about solving it.

Most men learn to live with their Life Problems which is a big part of how they end up as SadClowns. A few men refuse to accept their Life Problems. They stubbornly set out to find a solution.  

If they succeed, they find their Purpose.

If they pursue their Purpose with great skill and fortitude (i.e. they live dangerously), they have impact.

Big impact.

Freed To Lead (p131. )



What is your Life Problem?

Do you have one, or are you consumed by many?

How do you discover/reaffirm your Purpose daily?


Thank you, Sky Q!




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