37 PAX arrived to Dawn Patrol this morning to hear Johnny Utah talk a lot…. Welcome to the 4th of July Convergence Backblast. Lets do this.

Surrounded by PAX Utah decided to put the morning, amongst other things into perspective… with a speech.

“F3 is very important in my life as it is in a lot of yours, and as it will be in a lot of others who may not even be here yet today but will be in the future. The only reason we have a future as F3 is because of the past. Today we celebrate the past, but Today is not about us , Today is about being a patriot. Today is a day to celebrate the freedom that we take for granted on daily basis.  I want you to think about that as we embark on this workout through the past. Today is indePAINdence day as OBT put it. Remember your 3 Fs Fitness, Fellowship and Faith, Fitness…. today specifically Founding Father Fitness, encourage your fellow brother as we endure as so many have endured to protect our freedom, and have Faith in your country, have faith in whatever god you believe in and most of all have faith in yourself that you will finish this workout! Lets do this!”

Jog to liberty bell for warm up

liberty-bell “Who would have know the Liberty bell had be transplanted to a church up the street from Dawn Patrol… so we went to ring it!”

“Liberty bell is an iconic symbol of our independence that’s why we jogged a ¼ mile to get here”

  • 25 – side shuffle hop
  • 26  – good mornings/ mountain climbers
  • 28 – fazio arm circles


Jog back to Dawn Patrol site specifically to the soccer field

George Washington’s Warrior Sets and HOLD PLANK!

George WashingtonFounding father 1st president of United States, Commander in Chief of Continental Army, because of his strategy, encouragement, morale and ability to hold together his ranks, historians refer to him as a Warrior”

Count off into 2 groups…

1s – trail run (1/3 mile)

2s – 25 burpees, bear crawl to end of field sprint back and HOLD PLANK until 1’s return

flap jack

1s – train run

2s – 26 knee jumps, gorilla crawl to end of field sprint back and HOLD PLANK!

flap jack

1s – trail run

2s – 28 squats, army crawl to end of field and sprint back and HOLD PLANK!

flap jack

Recover on the Jog to baseball field 2

Ben Franklin’s Postmasters

BenFranklin “Refereed to in many raps songs as Benji’s – Ben Franklin was a Founding father, leading author, printer, politician, scientist, inventor and not know by many as a postmaster, leading to the first national communications network”

The Postmasters

  • 25 Merkins and deliver the post – sprint to posts
  • 26 Count balls to walls
  • Sprint to opposite posts and back marked with Shovel Flags
  • 28 ct peoples chair

“I’m sure your asking yourself why 25,26,28? Well that sequence adds up to 79 and 79 X 3 = 237 and not only is the amount of reps you have done but it is 237 of years ago we declared our independence from Britain”

Recover on the jog to Baseball field 1

Circle up

Patrick Henry’s Give me Liberty or Give Me Death

Patrick henry “Founding father, attorney, planter, politician, 1st and 6th post colonial gov of Virginia and remembered for his “give me liberty or give me death” speech”

“It is in vain, sir, to extenuate the matter. Gentlemen may cry, Peace, Peace – but there is no peace. The war is actually begun! The next gale that sweeps from the north will bring to our ears the clash of resounding arms! Our brethren are already in the field! Why stand we here idle? What is it that gentlemen wish? What would they have? Is life so dear, or peace so sweet, as to be purchased at the price of chains and slavery? Forbid it, Almighty God! I know not what course others may take; but as for me, give me liberty or give me death!”

“Question is will you give you brethren standing here in this field liberty or death?”

  • PAX calls liberty or death, liberty = plank hold, death = mary exercise of choice, PAX runs 50LB ruck to shovel flag and back and hands Ruck to next PAX – repeats until time ran out.


Pledge of Allegiance

Announcements –