A few months ago I was contacted by a man that goes by the F3 name of Sunspot. Sunspot recently moved to Mount Joy, PA and wanted to know how far away our workouts are. Too far to commute. So what does #thatsomebody do? Starts his own AO. I decided to help get them started I would make a trip eventually to Q a workout. Today is that day. Waking up a 4:30 am to make the 1 1/2 hour drive to the Ao I found an eager PAX.
At the workout was Sunspot, Inspector, Eagle, Kung Fu, Squared, and Flame.
We started with the mission of F3:
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
then the core principles:
F3 workouts …
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Then we moseyed across a park covered in a white, cold substance for the warm-up:
Little Baby Arm Circles, Huggy Bears, Abe Vagodas, Grass Pickers, Monkey Humpers, and Merkins (10 reps each)
The Thang
To get to the next location we moseyed Bataan Death March style. 3 PAX did the burpee part until we arrived at the Bearmudda Triangle. Two PAX at each corner, bear crawl to next corner and do a merkin. Bear crawl to the next corner do 2 merkins, etc until 5 merkins.
We then moseyed again to the next location via a Bataan Death March for the remaining PAX’ burpees.
In the pavillion we played 3 rounds of F3 Pinochle. Works like this:
A pinochle deck goes from 9-Ace: These are the reps:
- 9 = 9 reps
- 10 = 10 reps
- Jack = 11 reps
- Queen = 12 reps
- King = 13 reps
- Ace = 20 reps
- Game Instruction Card = 30 reps of dealers choice
The suit determines the exercise. Goes like this:
- Hearts = Merkins
- Diamonds = Burpees
- Spades = Squats
- Clubs = WW1 Sit-ups
MOM: Dealers Choice of ab exercise for the remainder of the time.
COT
There were 6 total PAX that got better today, including myself. The PAX were educated on why F3 is much more than a workout. I am honored and grateful for the opportunity to get in front of some great men and sharpen some iron.