F3 Wakanda

  • Saturday June 22, 2024
  • 0700 – 0800
  • 72º F

My motivation for this workout came from last week’s at this same AO. DQ led the workout, and City Slicker talked about how hard and awesome it was all week. He even did part of it in his Q on Tuesday! I vowed to do a workout where we burned more calories than DQ’s because that’s what City Slicker bragged about.


The Pax of: 3 for 1, HBO, Square, Pixar (FNG), John Cocktoasten, Farsight, Flojo, Dan-O, Silicone (respect), City Slicker (respect), Bruce Lee, Big Worm, Boy Wonder, 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 moseyed to the parking lot at the English building and did Warm-A-Rama. I wanted to theme everything about today’s workout “partner.”

The Warm-A-Rama

  • Sun Gods, Reverse,
  • Windmills x 10 IC
  • String Rippers
  • Partner hamstring stretch
  • Partner butterfly hamstring stretch
  • Partner Hip Flexer Stretch
  • Partner Chest Stretch

With muscle groups warmed, we did a short mosey to pick up 3 for 1 who was late. He ran out of gas in a hybrid car…..we didn’t let him hear the end of it. We went to the back of the school where the workout board and the radio with the tunes were displayed.

The Thang

We did a ladder partner workout, which is pictured below.

After about 35 minutes we called Omaha and got back to the shovel flag for Mary.



  • Partner Sit-up and clap
  • Partner Bicycle Crunch
  • Partner Walkout and Clap
  • Partner Side Plank
  • Partner V-sit Circle
  • American Hammers



– Camp Hike Trip is coming up…..GET REGISTERED!

– Welcome back John C. Miss you man

– Coffeetria at Biscuitville





Stressed the importance of no man left behind and that’s not just in the workouts but in life. We are here to help each other and we need each other.




  • Everyone for showing up
  • Farsight for the push
  • Big Work and Bruce Lee for setting the pace
  • Everyone for the best mumble chatter
  • Boy Wonder for the break dancing before Mary!