Archives: 12 Days of F3 at Ironclad 2020

  • When: 20201212
  • QIC: Funny Car
  • The PAX: Funny Car, Dreamliner, Priorities, Gas Station, Mango, Marvel, Batchelor Pad, Gunner, FNG Dickens
  • F3 mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

    Workouts are free, open to all men, held outdoors, peer lead, end in a Circle of Trust

    Creed: Leave no man behind, but leave no man where you find him.

    F3 and Covid disclosures

    WARM-A-RAMA: 12 warm-up exercises with 12 reps each. All in cadence

    Side Straddle Hop
    Thru the Tunnel
    Imperial Walkers
    Michael Phelps
    High Knees
    Copper Head Squats
    Pickle Pounders
    Alabama Prom Date
    Bat Wings (arm circles forward, arm circle back, overhead clap, steel clap)

    THE THANG
    On the first day of F3 the PAX gave to me, one body count burpee (PAX do one body count burpee then run between 50-100 yards). On the second day of F3 the PAX gave to me, two big boy sit-ups (PAX perform two big boys perform one body count burpee PAX then run). Continue the exercises until the 12th exercise. Always do the previous exercises after completing the next exercise. Run after each set.

    1 Body Count burpee
    2 Big Boy Sit-ups
    3 Merkins cadence
    4 Hello Dollies cadence
    5 Burpees
    6 Monkey Humpers cadence
    7 Carolina Dry Docks cadence
    8 Iron Mikes cadence
    9 Freddy Mercuries cadence
    10 Squats cadence
    11 American Hammers cadence
    12 Side Straddle Hops cadence

    Next perform 12 reps of each exercise above with one body count burpee

    Mary dealer’s choice 12 reps max

    CIRCLE OF TRUST: Namearama and Countarama

    Messages and quotes from “It’s A Wonderful Life”

    • The power of prayer – “Dear Father in heaven, I’m not a praying man, but if you’re up there and you can hear me, show me the way…show me the way.”

    • The positive impact our good deeds can have on others – “Each man’s life touches so many other lives, and when he isn’t around he leaves an awful hole, doesn’t he?”

    • The importance of our friendships – “Remember, George: no man is a failure who has friends.”

    Prayer requests and prayer

    Announcements: Regular workouts on Christmas Eve and Christmas Day. January 1 convergence at Western Branch High School football field (also 10th anniversary of F3 Nation)

    Welcome FNG Dickens

    F3 Hampton Roads