F3 Uptown Funk

  • Friday, January 21, 2022
  • 0530 – 0615
  • 60º F

Mother nature and local weathermen had me thinking that the roads would be terrible and only a parking deck workout would work……they were wrong!

I came in listening to Eric Thomas and he made a statement that I had to hear again….” You can’t have front row seats with nose bleed effort.” I used that quote to encourage the Pax before we started.


The Pax of :), Poehler, Simone, Saban, Graffiti (respect), Boy Wonder (respect), Birds Nest, Explosion, Butt Fumble, Red Card, Blanche, Lynda, 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.

The Warm-A-Rama

  • Side Straddle Hops x 10 IC
  • Sun Gods, Reverse,
  • Windmills x 10 IC
  • String Rippers x 10IC
  • Hill-Billy’s

With muscle groups warmed, we started part 1 of the 8 station ladder workout. We ran to different parking lots and open areas downtown and added a ladder in increments of 5 to the routine. It went something like this.

The Thang

The exercises were as follows:

ROUND 1 – 5 burpees, 1/8 mile run


ROUND 2 – 5 burpees, 10 ‘merkins, 1/8 mile run


ROUND 3 – 5 burpees, 10 ‘merkins, 15 LBCs, 1/8 mile run


ROUND 4 – 5 burpees, 10 ‘merkins, 15 LBCs, 20 dry docks,1/8 mile run


ROUND 5 – 5 burpees, 10 ‘merkins, 15 LBCs, 20 dry docks, 25 squats, 1/8 mile run


ROUND 6 – 5 burpees, 10 ‘merkins, 15 LBCs, 20 dry docks, 25 squats, 1-minute elbow plank, 1/8 mile run


ROUND 7 – 5 burpees, 10 ‘merkins 15 LBCs, 20 dry docks, 25 squats, 1-minute elbow plank, 35 American hammers, 1/8 mile run

Graffiti suggested we end in the parking deck since some of the Pax thought we would be there the entire time. I decided to do the final round there, across from the shovel flag.

ROUND 8 – 5 burpees, 10 ‘merkins, 15 LBCs, 20 dry docks, 25 squats, 1-minute elbow plank, 35 American hammers, 40 shoulder presses in peoples chair, 50 side straddle hops, back to the shovel flag


I had a different Pax call the cadence for each round. They had the same exercise each time.



  • Alternating V-Ups
  • American Hammers



– New Site Q at The Funk – SABAN!!


Keep Bruce Lee in your prayers. He laid his sister to rest Tuesday and is currently moving his Mom and Dad to Colorado.

Keep Xerox’s niece in your prayers. She’s in a 6 year battle with cancer.

Butt Fumble’s niece (I believe it’s his niece) is being bullied at Grimsley High School. Not the regular bullying some of us may have experienced but extreme bullying. As you know bullying is a major cause of suicide. Be on the lookout for ways to help. Butt Fumble is thinking of sending her flowers. YHC would like to “pull up.” It would be awesome for different Pax members to show up to school daily to escort her in, have lunch with her, and see her off back home. Extreme….yes but if you hear what these kids are doing you’d understand why.



  • Everyone for enduring the suck fest!
  • Saban for stepping up and leading. Very proud of your journey in F3
  • Simone for making the Funk what it is today. I hope Saban has the Twitter handbook
  • It’s not often that I get to workout with Blanche…it was a pleasure sir