Date: 12/4/2021

Workout: Rainbow Dash

Location: Mendenhall Middle School

Pax: Simone, Expired (Respect), Gilligan, Butt Fumble, Sugar Cake, Fannie Pack, Junkyard Dog (2.0), Jingles, Scooby Doo (Respect), Viagra (Respect), Fins (Respect), Temple (Respect), Stryker, Patch (QIC)

Perfect weather this morning, mid to upper fifties with no wind.

The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of male community leadership.  We’ll be sticking together today.  If an exercise gets called out that you can’t do, simply replace it with something else.  Modify as necessary.

Warm A Rama

30 – Sun Gods IC (15 each way)

15 – String Rippers IC

20 – Imperial Walkers IC

We mosey’d out back to the basketball court, then out to the field.  Along the way, I dropped pearls (almost like bread crumbs) for the 2nd part of the Thang.

Also dropped 5 cones out along the long length of the field as stations for the 1st part of the Thang.

20 – Smurf Jacks IC

15 – Windmills IC (hold on each side)

20 – Merkins (10 IC)

1 lap around the track

Counted off 1-2-1-2, remember your number

two 10 counts, then ran the bleachers, back to the back of the endzone to start the Thang.

The Thang 1

Each group will conduct an exercise while one team member runs out to the first cone and back.  This isn’t intended to be a race but it may work out to be that way.  If you can’t do an exercise, or can’t do the same exercise the whole time; switch it out as necessary.

After the first round, we did a second exercise out to the second cone and back.

Round 1 – Plank

Round 2 – Squats

Round 3 – Flutter Kicks

Round 4 – SSH

Some of the Pax broke up their exercises with running out and back with another pax; excellent modify, t-claps.

The Thang 2

Station 5 – 10 Ranger Merkins, 15 Pickle Pushers IC, 10 Reverse Lunge (each Leg)

Station 4 – 10 Werkins, 10 High Dollys IC, 10 Bobby Hurleys, Wall Sits

Station 3 – 10 Carolina Dry Docks IC, 10 E2K IC, 10 Monkey Humpers IC

Station 2 – 10 Shoulder Taps IC, 10 LSF IC, 10 Squats

Station 1 – 10 Merkins, 10 Crunchy Frogs IC, 10 Wojo Squats


10 Cindy Crawford IC (each side)

10 Heels to Heaven

10 Wipers IC

10 Turkish Getups

10 American Hammers IC




Coffeteria convergence at Special Blend.

Working on getting more Pax switched over to Slack.

Blood drive coming up in January.

F3 Nation hit the $210,000 goal for November this year! We’re still growing, keep EH’ing.  The best way to build up an AO is to bring an FNG.  It helps us keep it fresh as well with new guys coming in.

Putting something together to meet with homeless veterans in transition. Help Temple out sometime within the next quarter.

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