F3 UpTown Funk

  • Friday, February 9, 2024
  • 0700 – 0800
  • 42º F

YHC has been trying to break out of a mini funk of not posting as much as normal. I saw that Saban needed a substi-Q and thought it would be the perfect opportunity to guarantee I go to a workout because I signed up to lead. I replied to a tweet on X with one of my favorite Lebron GIF’s and a text to the Site-Q confirmed the switch. I googled parking deck workouts because I wanted to use a parking deck and saw an old backblast from F3 Memphis and that’s where the inspiration came from.

We started on time today because Drysdale was out of town and didn’t need the customary 2-minute buffer. Apparently, he’s on a mountain enjoying some fresh snow.


The Pax of: Spare Time (respect), City Slicker (respect), Lynda (respect), Tesla, Sandpiper, Herme (spell check), Houlihan, Poehler, Don’t Cha Know (respect) 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 and did:

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 moseyed to the parking deck opposite the performing arts center. During my recon earlier in the morning I realized the deck across the street wasn’t high enough for what I wanted to do.

The Thang


We got into the deck and started on level 2. We then ran to level 5 and back down to 2 and did 25 of the following exercises.


  1. Merkins
  2. Squats
  3. LBC’s


After we completed those reps we then ran to level 4 and back down to level 2 and repeated the exercises. Then to level 3 and back down to 2. For the last iteration, we ran from level 2 to 1 and back up and completed the last 25 reps of each to make 100 of each. We then moseyed back to the shovel flag for 6MOM.



  • City slicker did Cindy Crawford’s
  • Tesla did shirt rippers aka ankle touches
  • I asked if anyone had one they were “itching” to do and Houlihan IMMEDIATELY said he wanted to do pickle pushers to which City Slicker yelled Cuban Missile Crisis.
  • American Hammers



– Wakanda 5th anniversary same day as Nordakanda

– Street cleanup this Saturday at 9 am



One word for today was Together. We did ball of man and 1,2,3 TOGETHER!




  • Everyone for showing and getting 3 miles in at a boot camp style workout