Note : Q and Backblast by PBR (F3 Spring Hill). Some typing by FixerUpper. PBR, I’ll get you a tag so this can be a lil’ more seamless next time.
Backblast: Release the Quacken!
AO: #thequacken
Date: 04/26/2023
PAX:
@FixerUpper (Patrick Core)
@PBR (F3 Spring Hill)
@Trip
@Wedding Singer
@Z-Pack (Brian Brockman)
FNGs: 0
Q: @PBR (F3 Spring Hill)
Count: 5
Welcome to F3, I am PBR, and I am not a professional. You exercise at your own risk. Modify as necessary to avoid injury, not to avoid work.
F3 stands for Fitness, Fellowship, and Faith. The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
The 5 Core Principles of F3 workouts are: Free of charge, Open to all men, Held outdoors – rain or shine, heat or cold, Peer led in a rotating fashion, Always end in a Circle of Trust.
The F3 Credo is: “Leave no man behind, but leave no man where you find him.”
Warmorama
- SSH IC
- Good Mornings OYO
- Phelps (after we explained to Trip who he is)
- WMH (after also explaining to Trip who he is)
Thang 1
- PBR’s Beer Run
- Cones were set in a diamond roughly 15 yards apart
- PAX completed an exercise at cone 1 before a mosey around the diamond
- Exercises were 20x Pickle Pounders, 20x BBS, 20x Rosalitas, 20x Squats
- R&R for three total rounds
Thang 2
- Release the Quacken
- Modification of Bermuda Triangle from the Exicon
- Cones were set in a triangle roughly 10 yards apart
- PAX duck walked from cone to cone, completing a kraken burpee ladder at each stop 1-2-3-4-5-4-3-2-1
- Results were 75 hand release merkins smothered in burpees smothered in duck walks
Thang 3
The Circle Drill
PAX were arrayed in a circle facing in
An interval timer was used to indicate a 30 second MOT followed by a 60 second stationary exercise
9 rounds were completed, featuring such fan favorites as lateral bear crawls, lateral duck walks, Lt. Dans, J-Los, and heels to heaven, among other ab tortures exercises
Time
Count-off and Nameorama
Announcements
Check Slack
Hardship Hill coming up Memorial Day
Prayer Requests
Kept private
F3 does not ascribe to a particular faith or religion. We just ask that you believe in something bigger than yourself and respect the beliefs of the Q. I am an Episcopalian and closed the post in accordance with my traditions.
T-Claps to Trip for setting the pace all morning.
PBR Out 
