F3 Randolph

  • Saturday, July 31, 2021
  • 0700 – 0800
  • 75º F


The Pax of : STP (respect), Ricky Bobby, Similiter, Bulldurm, Dennis Hamilton FNG now Robocop, Pipes, Curb Appeal, Major Payne, Ninja Warrior, Marshal Dillon (respect), Tyek, , Hicks FNG now Gump, Akron QIC

The mission of F3 was affirmed

The Mission of F3 is to plant, grow, and serve, small workout groups for men for the invigoration of male community leadership

and the disclaimer dispensed.

With the Pax assembled we stayed put just in case any pax were running late and we had a couple.

The Warm-A-Rama

  • Hill Billy’s x 10 IC
  • Merkins 10 IC
  • Sun Gods, Reverse,
  • Windmills x 10 IC
  • Plank Jacks x 10 IC

With muscle groups warmed, we moseyed to the front parking lot.

The Thang Part 1

With an hour I finally got the chance to do all 3 parts to a workout I’ve done twice before.

The exercises were as follows:

  • 40 lunges
  • Run 100 meters
  • 20 Merkins
  • We did this for 5 rounds


The Thang Part 2 – 14 Minute AMRAP

  • 10 wojo Squats
  • 10 sit-ups
  • 10 mountain climbers IC
  • 10 line jumps

The Thang Part 3 – 12 Minute Cap

  • 35 burpees
  • 50 alternating v-ups
  • 35 burpees

Omaha was called and we moseyed back to the shovel flag


  • American Hammers 10 IC



– None


A few prayer requests for family and friends dealing with cancer and one for human trafficking.



  • Everyone for enduring the suck fest!
  • Similiter – I’m sure I’m spelling your name wrong but good job pushing through even after you meet Uncle Earl
  • 2 new FNG’s!
  • Everyone for picking up the 6 and learning the 5 core principals of F3