Welcome to F3 Nation
F3 in the Golden State.
F3 — our three Fs stand for Fitness, Fellowship and Faith — traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The co-founders of F3 are David Redding, “Dredd,” and Tim Whitmire, “OBT,” who launched their first Saturday workout on 1/1/11 on the campus of A.G. Middle School in Charlotte.
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
F3 workouts …
Home of “how it went down!!” Aye!!
You Q’d. Share your beat down.
Pax- Data, Mountie, Sweet Pea, Bada Bing, Ice T, Helo (not pictured)
Mosey to the Alameda.
Jacobs ladder with Burp-jacks up to 7.
Mosey back to the goal line.
High Knees to the 50 and back. OYO
25s on the football field. From goal line, sprint to the 25 and back, sprint to the 50 and back, sprint to the opposite 25 and back, sprint to the opposite goal line and back.
High Knees to the 50 and back.
25s on the football field. This time, backwards sprint.
High Knees to the 50 and back.
25s on the football field. This time bear crawl forward and crawl bear coming back.
Slow stretch walk to opposite goal line and mosey back.
11s with air squats and Merkins
Dec 8th 2018
PAX McCleod, Bada Bing, Scuban, Hammer, Ice-T, Cheddah, El Pastor, Gilligan, Frijole, Stone, Gronk
PAX-Helo, McCleod, Hammer, Sweet Pea, Stone, Shanerock, Docent, Frijole, Gilligan, Cheddah
2 laps, run forward on the straight, backwards on the turns.
– run to 25 yard line and back, 25 burpees
– run to 50 yard line and back, 25 air squats
– run to 75 yard line and back, 25 LBCs
– run to 100 yard line and back, 25 merkins
Caterpillar hop, 100 yards in cadence
– Bear crawl to 25, 25 merkins
– Bear crawl to 50, 25 air squats
– Bear crawl to 75, 25 burpees
– Bear crawl to 100, recover
– Backward bear crawl forward to 25, plank for 10 secs in cadence
– Backward bear crawl forward to 50, plank for 15 secs in cadence
– Backward bear crawl forward to 75, plank for 20 secs in cadence
– Backward bear crawl forward to 100, recover
– Everyone holds plank, while 1 person does 10 burpees, go to next person 10 burpees, everyone else hold plank. Go around until everyone done.
– 20 low flutters
– 20 high flutters
– 20 low Dolleys
– 20 high Dolleys
15 mins of ultimate frisbee, no stop.
PAX- Sweet Pea, Ice-T, Bada Bing, Data, Docent, McCleod
Lap on track
From the goal line: 20 SSHs, High Knees to 50 and back, 20 SSHs, Side Shuffle to 50 and back, 20 SSHs, High Knees to 50 and back, Side Shuffle to 50 and back.
Indian run on track.
Grab the coupons
Week 3 Iron Pax challenge.
15 BJOs, 50 Hand release merkins, 10 yard broad jump
14 BJOs, 50 Goblet squats, 10 yard broad jump
13 BJOs, 50 leg raises with extended coupon
Continue for 30 minutes.
PAX Shanerock, Yamster, Sweet Pea, Bada Bing, Van Gogh, Mustang, Pitino, Ice T, Stone
Indian Run Mosey to Soccer Sport Turf field.
2 Indian run laps around field.
High knees to the midline and back, side shuffle to midline and back, high knees to the midline and back, side shuffle to midline and back.
Line up on the goal line (4 lines are identified on the field)
Run to first line, perform 10 Merkins, run to next line, perform 10 Burpees, run to next line, perform 10 air squats, run and arrive at opposite goal line and perform 10 LBCs, crawl bear back to the original goal line. Rinse and repeat 3 X.
6 MOM- Medley of flutters, dolleys and LBCs
Mosey through neighborhood to the Alameda
Jacobs ladder on The Hill with Burpees
Mosey back to the AO
3 min Stretch
Mosey to Beresford Park