Snakes on a Plane, Ramses, Bruce Lee, Nomex, FloJo, Ozone, Bloomer, Crawlspace, Graffiti, Patch, Saban, Boyardi (F3Kansascity), City Slicker Norwood.


15 PAX (3 ruckers, 1 runner, 11 bootcampers) including visitor Boyardi from F3Kansascity had a chance to give their two cents on the workout in the parking deck next to the library and ran up and down to get it done. Short mosey to the 4th floor for warmarama and starting the workout.

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

Quick Warm-o-rama
15 SSH
1 Min Leg Stretch
10 Sun Gods, both directions
10 Port-a-John Chinooks
15 Imperial Walkers

The Thang

There were four stations and at each station there was a dry erase board. Each group arrived at a station and wrote an exercise with count on the dry erase board to begin and did the exercise. The group then moseyed to the next station and did the exercise the previous group left and added to the list. Each group would complete the exercises at the stations each time then add to the list before moving on. This set the tone, groups completed previous listed exercises (revisited the past), and planned for the future by listing the next exercise. It turned out like this:


Station 1
20 Merkins SC
20 Heel Touches IC
20 Squats IC
20 Prisoner Get-Ups SC
20 Mountain Climbers IC
20 Imperial Squat Walkers IC

Station 2
20 LBCs IC
20 Dry Docks SC
20 Hip/Dips IC
20 Shoulder Taps IC
20 Peter Parkers IC

Station 3
20 WWI Sit-ups SC
20 Monkey Humpers SC
20 American Hammers IC
60 Second Plank 1 Rep

Station 4
20 Lt Dans
20 Crunchy Frogs IC
20 Dry Docks SC
20 Dips SC

1 American Hammers


Well wishes to Birdsnest and his family and their and their father/son connection at the Final Four.

Uptown needs Qs


• To our out-of-town visitor Boyardi who came out and then went to coffeteria.