Adidas 1yr Anniversary Q- Oyster Factory Park

Welcome to F3!

Five core principles: (Urkel)

1- Free of charge

2- Open to all men

3- Held outdoors, rain or shine, heat or cold

4- Are peer lead in a rotating fashion with no certification necessary.

5- Ends in a Circle of Trust

PAX: Urkel, Cable Guy(respect), Big Spur, Cockaboose, Sawed Off, JV, Yo Yo Ma, Lombardi(respect), Adidas- QIC

Disclaimer: I am not a trained professional, do not hurt yourself, push yourself and the man next to you.

Conditions: Sahara dust storm hot and humid. 

Warm O Rama: 20-SSH, 10-low slow squat, 20-toy soldiers, 20-mtn climbers, 10 Merkins 

All IC

Mosey for small loop of Jacobs ladder: Plank for six, group stays together. 

5 burpee

5 burpee, 10 Merkins

5 burpee, 10 Merkins, 15 squat

5 burpee, 10 Merkins, 15 squat, 20 flutters

Back down ladder 


Return to Boat landing get a stone:

10 curls IC, bear crawl up ramp

20 OHP IC, run up ramp

30 bench press OYO, backwards run up ramp

40 squats OYO, run up ramp

Each time back to stone for next exercise, move to next stone over to always have different size(weight)

Rinse and repeat 3X

Indian run to upper lot. 5 burpees OYO, 10 Merkins IC, 20 squat IC, 10 count. 

Jailbreak to flag for Mary. 

Mountain climbers, planks, flutters, LBC, dirty dogs, monkey humpers, Big Boys all performed. 

Recover, recover


4th of July Convergence. Yacht Club, M and 2.0 friendly

F3 10 year Celebration in Cape Fear. Will be an amazing event. Put name and interest level in Q sheet. 


JV’s stones are huge. We all suffered putting in time holding them. 

Big Spurs call of Big Boys IC has the same effect as Cockaboose’s cadence with Imperial Walkers. There were sounds, and movement, but not sure what we were looking at. 

We might have been mistaken for Antifa this AM. Either way, our Nantan was trying to EH the guy! 

If you want to know what it’s like to be a rock star, follow Spur into AllJoy Donuts. 

Yo-Yo Ma can still bear crawl faster than many can run. 

It’s is a pleasure and honor to lead. I appreciate all of you who have made my first year with F3 so memorable. 


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