F3 Local Honey

  • Wednesday, January 16, 2022
  • 0530 – 0615
  • 33º F

Often when I Q a workout I worry that the workout may not meet the hype. I didn’t disappoint today.


The Pax of: Poehler, Graffiti (respect), A6, Bruce Lee (HAPPY BIRTHDAY!), Mayor, Don’t Cha Know (Respect) Drysdale (Respect), Newhart, Secretary, Scab, City Slicker (Respect), Flojo, Nomex, 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 to wait for a few pax that texted me that they were coming in hot/

The Warm-A-Rama

  • Side Straddle Hops x 15 IC
  • Sun Gods, Reverse,
  • Windmills x 10 IC
  • String Rippers x 10IC
  • Hill-Billy’s
  • Hug thyself

With muscle groups warmed, I broke down the format of the workout. 4 groups. Each group starts at a station. There were 3 exercises at each station with varying reps. Once each group completed the first set of exercises, they took a lap as a group. The last group back did 10 burpees. Each group rotated stations and did the first exercise at the next station. Like before after each group finished, they took a lap but this time only the 3 groups that didn’t have burpees were in the competition. The losing team of the 3 had 10 burpees….rotate stations…. completed the first exercise….take a lap… the last team back between the 2 remaining did 10 burpees. After 3 teams lose and do burpees everyone is back in the game! Once each team did the first set of exercises at each station everyone went to the 2nd exercise at each station. So on and so forth. Below is a map of the area we worked out in and ran the lap around one of the 4 blocks.

The Thang

Station 1

25 Merkins

25 Band Fly’s

25 Band Pull Aparts


Station 2

25 Wojo Squats

25 Monkey Humpers IC

10 Lunges (each leg)


Station 3

15 Burpees

10 Crawl Outs



Station 4

25 Low Slow Flutter IC


25 LBC’s



  • Box Cutters
  • American Hammers



– Blood Drive needs signups. Check shenanigans and twitter

– GTE coming up! Get with Akron if you have questions

– City Slicker has the Birthday Q at Wakanda on Saturday



Pax out with injuries




  • Everyone for enduring the suck fest!
  • Bruce Lee….I tried to will my team to beat you guys but I couldn’t do it. I only beat you back once lol
  • A6 – great push man. A pleasure to workout with you