05.19.2023 – Simple Traveler HIIT

AO: Lightning Rod

QIC: @Goon

PAX: @Rip, @Output

Conditions: 58deg overcast


The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.


SSH – IC – 30

Imperial Squat Walkers – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 7

Toy Soldiers – IC – 8

Don Quixotes – IC – 10

Arm Circles Forward, small to big – IC – 10

Arm Circles Backward, small to big – IC – 10

Halos – IC – 10

Slow Merkins – IC – 10

MOSEY to the field

THANG: Simple Traveler HIIT

1st Round:

  • 3 pull-ups 
  • 4 Merkins
  • 5 Coupon swings 

Complete each exercise, one after the other, resting as little as possible. That’s one set. You’ll then repeat these three exercises three more times for a total of four sets. Then, round 1 is over. 

Round 2:

  • 4 pull-ups 
  • 5 Merkins
  • 10 Coupon swings

Again, complete each exercise, one after the other, resting as little as possible. That’s one set. You’ll then repeat these three exercises three more times for a total of four sets. Once you’ve done that, round 2 is over. And that leads you to:

Round 3, which consists of:

  • 5 pull-ups
  • 6 Merkins
  • 12 Coupon swings

Do the same as the two previous rounds.

Chumba-Burpee  (to the song, Tubthumper by Chumbawamba)

Start with SSH at beginning of song

Every time they say, “I get knocked down, but I get up again” you do a burpee.

While not doing burpees, you are continuously doing SSH.

In the end, you will do about 27 burpees.

  • [Great mumble chatter & laughter throughout the song.]

Platform Hill HIIT

Different mode of transportation each round: Rifle Carry, Grip Strength Left, then Right.

Different exercise descending 4-3-2-1 @ each platform each round: Coupon Squat, Burpee, Coupon Thrusters

  • [Each PAX got to pick an exercise for our final HIIT session.]
  • [Directly after Hill HIIT, YHC ran out to some folks on the football field to pass out flyers. They knew of F3 thanks to Ghost! They were out warming up for Ultimate Frisbee.]
  • [No time for Mary … :(]


CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

“Leadership begins with your behavior.

What’s more powerful? A manager or coach or teacher who tells you the right thing to do? Or one who shows you how to live and work by example?

People gravitate toward the standard you set, not the standard you request.”

4 points of a leader: V.A.P.E.

1. Vision: creating & having vision of direction.

2. Articulation. Being able to articulate.

3 Persuasion. Taking first step to get movement. 

4. Exhortation: incentivizing movement

  • [F3 is here to build up male leadership to the benefit of our communities & ourselves!]

May CSAUP: Double Ruck / Double Beatdown

Timberline Trail: 1st weekend in August (Thurs-Sun)

  • [100% PAX attendance @ COFFEETERIA!!! — LET’S GO!]

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