F3 Wakanda

  • Saturday February 3, 2024
  • 0700 – 0800
  • 31º F

I wanted to do something different. The night before I texted Square and he cosigned on my idea. All you need is one.


The Pax of: Spare Time (respect), HBO, Square, Nomex, Fancy Pants, John Cocktoasten, and  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

The Warm-A-Rama

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

With muscle groups warmed, we did a short mosey to an open section of the parking lot close to the entrance. I had previously unloaded a ton of gym equipment that included a weight bench, jump ropes, ab wheel, plyo box, medicine balls, Olympic bar, plate weights, battle rope, kettlebell, and dumbells.

The Thang


We did a tabata-style workout with 45 seconds of work and 15 seconds of rest/transition. The exercises included

  1. Jump Rope
  2. Inclined dumbbell press
  3. Battle rope
  4. Box jumps
  5. Land mind presses
  6. Wall balls
  7. Ab wheel rollouts
  8. Around the world with 25lb plate
  9. Kettlebell swings
  10. Side lateral raises


After 3 and ½ rounds we had a “max out” competition to see who could do the most inclined dumbbell presses with 30lb dumbbells in 45 seconds. YHC won with 56 full reps.



  • American Hammers



– Wakanda 5 year anniversary same day as Nordakanda

-Men’s breakfast next Saturday at Maranatha Church with Pastor Chip Rice





Spare Time took us out as only he could and we headed to the best 2nd F any AO has.




  • Everyone for showing up despite the cold and trying my crazy workout