05.01.2023 Run & Gun

AO: Lightning Rod

QIC: Goon

PAX: @Red Curry, @Stray Cat, @Rip

Conditions: 54deg, overcast



The mission of F3 is to plant,  grow and serve small workout groups for men for the invigoration of male community leadership.


SSH – IC – 25

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Harry Rockettes – IC – 10

Partner Arms – OMC – 10sec

Y-T-W – IC (6 count) – 10

  • MOSEY to Field

Thang: Run & Gun

  • 400M Run
  • Goblet Squat – 20
  • 400M Run
  • Squat Thrusters – 20
  • 400M Run
  • Mtn Climbers – 40
  • 400M Run
  • Perfect Merkins – 20



Plank Jacks – IC – 20

J Lo’s – IC – 20



This week, I want you to help make positivity contagious. You might know someone who needs a lift. You might just see someone you don’t know who is struggling. Whether it’s a friend or a stranger, I want you to make an effort this week to make someone’s day. You don’t have to make any grand gestures, just give back a little of the positivity we create in our little village to someone who needs it.

As we have here in F3, having training partners throughout life has benefitted me because there will always be days when we don’t feel our best. But on those days, our training partners are there to get us going and keep us moving forward. Be a training partner to someone this week, whether it’s online or in the real world.

I hope that you’ll find that going out of your way to help someone else helps you, and that you become addicted to giving back and spreading positivity.

  • Arnold Schwarzenegger

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