https://open.spotify.com/user/chaseclef/playlist/6z2iOg7y2JrwQZJrzFXb9L
A scant two years ago, Epoxy asked me if I had ever heard of this group called F3. I hadn’t but like the Bud Light people say, I’m usually up for whatever. What followed was the world’s easiest EH and my first F3 post at the Forge. Howard was the Q, and I soon discovered my profound lack of upper body and core strength. Regardless, I was in, hook, line and sinker. In the subsequent 24 mo’s, I have gained 10 lbs, developed achilles tendonopathy, and have been constantly sleep-deprived. Nevertheless, I would post every day if I could. Hmmm, there must be something more to it…
The Thang
Warm-up
- SSH X 20
- Standard Merkin X 15
- Mountain Climber X 20
- Imperial Walker X 15
Jog around lake to steps before bridge
- Quick Feet X 15
- Irkin X 15
Repeato
At Gazebo, commence Dirty MacDeuce
4 (12 count) sets of three exercises in rapid succession:
- Merkins
- Sumo Squats
- WWII Situps
Jog back around to stairs behind Merry-Go-Round
Partner up, stairbarrow up halfway, Flapjack
Repeato
Plankarama at the top.
Advance to picnic shelter
- Alternating L/R Step ups X 15
- Dips X 15
- Irkins X 15
Repeato
On to the tennis courts
- Partner 1: Balls To The Wall
- Partner 2: suicides to each court
Flapjack
- Partner 1: People’s Chair
- Partner 2: Bear Crawl to end, Jog back
Flapjack
To the Rock Pile
- Curls X 15
- Bent Over Row X 15
- Triceps Extension X 15
- Shoulder Press X 15
Return to amphitheater for Mary
- 10 Burpees OYO
- LBC’s X 30
- Heels to Heaven X 20
- American Hammers till the song ends
COT
Since I waited a week to do this backblast, I don’t remember the announcements and prayer requests. Apologies.
Naked Moleskin
So like all my musical workouts, every playlist has theme. I challenged the PAX to figure this one out, but they all failed miserably while bitching incessantly (at least Costco did, sorry I didn’t have any Pulse FM tunes for him) In any case, if you haven’t figured it out, every group in this list has two or more brothers.
Fitness, Fellowship and Faith: All three are vital components of F3 that reinforce each other. However, fitness can be found elsewhere and faith is as much a personal quest as a collective one. As we get older and find ourselves subject to the demands of jobs and families, finding a fellowship of good men to be a part off is increasingly difficult but no less important to our well being. F3 has given that to me.
So why do I come out? Why is F3 so important to me? Brothers. Brothers I can count on, brothers I can trust, brothers I’m sharing a journey with. Thanks for letting me be part of this great group of men.
