F3 MOV

12/17/2022

Was it cold this morning? Yes! Did that stop us from meeting up at 7am to better ourselves at the Tank? Nope! We quacked with the ducks and played cards. Here’s todays beat down.

TEMP: A balmy 32 degrees with a sprinkle of flurries. Wonderful sunrise.
VQ: Preach (shared disclaimer and 5 principles of F3)
AO: Tank at PKB City Park
PAX: Jim (Doc), Obi-Wan
FNG’s: 0
Devo: "Iron sharpens iron, and one man sharpens another." (Proverbs 27:17)

Warm-O-Rama: Upper and Lower body stretching

Thang: 52 Card Deck of Pain
☘️ = core
♠️ = legs
❤️ = cardio
♦️ = upper body
Face cards = 10 reps
Card = reps
Joker = 10 burpees

Completed a set of 10 mixed cards (5 sets total) and then ran a lap around the pond.

Total Reps:
48 Crunches
46 Scissor kicks (1,2,3 cadence)
47 Rear lunges (both legs =
1 rep)
47 Squats with front leg raises (both legs = 1 rep)
94 Jumping jacks
14 Diamond push-ups
80 Regular push-ups
10 Burpees

4 Laps around city pond

Cool-O-Rama (in reps)
10 High knees
10 Monkey humpers
10 Plank leg crossovers with arm raises

COT: Everyone shared their prayer requests, Obi-Wan prayed us out.

09/18/2022

Backblast from 9.17.22
A crisp 59 degree morning.
VQ: FABIO
AO: Tank @ PKB City Park
PAX: O, "TBD", FABIO, "TBD", LA FAMILIA, PREACH, BIRDMAN
FNG's: 0

Warm-O-Rama:

(Every stretch known to man)

Thang 1: FABIO's BEATDOWN

2 count Push-up Burpee w/ Squat Jump 10x
2 count Tyson Burpees w/ Squat Jump 10x
Reach for the Sky Burpees w/ Squat Jump 10x
Shoulder Tap Burpees w/ Squat Jump 10x
Walking Push-up Burpee w/ Air Lunges 10x

Cool-O-Rama:

Q FABIO had the 6 PAX go around the circle &
choose our core excersize 10x (IC)

Name-O-Rama,
(FNG's will have to keep posting to get their F3 names)
Announcements - Tough Mudder 9.24.22
Get Well Soon APOLLO!
FABIO shared with the PAX
"Whatever you do, work at it with all your heart,
as working for the Lord, not for human masters, since...
It is the Lord Christ you are serving."
PREACH prayed us back into the world. AYE!

09/10/2022

Backblast - 9.10.22
65 & DEWY w/ Pink Sunrise
VQ - BIRDMAN
AO - Tank @ PKB City Park
PAX - APOLLO, FABIO, PREACH, DRIPPY, "JIM", "TBD", "TBD"
FNG - 1

Five Core Principles –
Free
Open to all men
Held outdoors (Rain or shine)
Peer led in rotating fashion
Ends in circle of trust.

Warm-O-Rama: (5 mins)
1. Side Straddle Hop – 15 (IC)
2. Arm Circles – 10 (IC)
3. Good Mornings – 10 (IC)
4. Hillbilly’s – 10 (IC)

(Mosey to flagpole & back)

Thang #1: BIRDMANS FLOCK (35 mins)
x4 1. Chin Ups – 5 (Ladder Style)
2. Step Ups – 20 (Always)

(Mosey to the flagpole & back)
(Hold in plank position)

3. Double Shot of Jackie – 30
4. Alternating Shoulder Tap Merkins – 30

Mary – (5 Mins)
1. The Dolly – 10 (IC)
2. The Rosalita - 10 (IC)

(Hold plank position)

3. Little Baby Crunches – 10 (IC)
4. Flutter Kicks - 10 - (IC)

Name-O-Rama,
(FNG's will have to keep posting to get their F3 names)
Announcements - Tough Mudder 9.24.22
(Invited PAX to join F3 MOV team)
HAPPY BIRTHDAY RUCKER!

PREACH prayed us back into the world. Aye!

09/03/2022

Backblast from 9.3.22
Beautiful Dewy Morning
9 Pax Posted
FRODO, "TBD", O, RUCKER, APOLLO,
DRIPPY, FABIO, PREACH, BIRDMAN
AO: M1 Walker Bulldog Tank @ PKB City Park

Q --> APOLLO shared the disclaimer

Warm-O-Rama

Stretching / Warm up jog to get the blood flowing

The THANG:

Sprint 100 Yards -
20 Flutter Kicks (cadence)
20 Lunges

Sprint 100 Yards -
20 Merkins
20 Lunges

x5

Hold Plank Position until All Pax complete

Some Merlot was splashed by a FNG - F3 Name TBD

Cool-O-Rama
Name-O-Rama -
2 FNG's - 1 TBD, 2 FROTO
COT
PAX Shared some gratitude for the fellowship of men present.
PREACH Prayed us back into the world.

08/20/2022

8.13.22
Q - APOLLO
AO - City Park Tank
7 PAX
APOLLO, DRIPPY, JIM, FABIO,
RUCKER, PREACH, & BIRDMAN

DEATH BY LUNGES
1/3 Mile Walking Lunges

Cool-O-Rama
COT
PREACH Prayed Us Out.

----------------------------------------------------------------------

8.20.22
Q - APOLLO
AO - City Park Tank
4 PAX
APOLLO, FABIO, PREACH, & BIRDMAN

2 Mile Indian Run w/ 30 Burpee Mixer
@ Half Way Point.

PREACH Prayed Us Out.

08/06/2022

Backblast from 8.6.22
9 PAX Reported
AO - M1 Walker Bulldog Tank

Warm-O-Rama

Thang 1: The Fat Amy

50 Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Coupon Swings
10 Burpees
10 Meter Bear crawl
10 Burpees
20 Coupon Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Squats

Partner Up -
Fireman Carry w/ Coupons 100 Meters +
100 Meter Sprint

Mountain Climbers
Cool-O-Rama
COT
PREACH Prayed out the PAX

07/30/2022

Backblast 7.30.22
A0- M1 Walker Bulldog (City Park)
7 PAX

Q - "O"
THRUST YOURSELF

Warm O Rama: (5 mins)
* 10 Reps (slow paced)
Bend & reach
Rear lunge
High jumper
Squat
Windmill
Forward lunge
Prone row
Bent body leg twist
* Front, back, go's (5mins)

Thank #1: (5mins) Core 1 min in pairs
Negatives
Sit ups
Leg kicks
Front plank (All together)

Count A Rama
0 FNG's
COT - Q "O" shared his gratitude with the PAX. Encouraged PAX to look for the positives throughout the upcoming week.

07/26/2022

What better way to beat inflation than to join our
🦅 FREE MENS EXERSIZE GROUP! 🦅

Every Saturday @ the Parkersburg City Park!
(By the M1 Walker Bulldog Tank)
7:00AM - 8:00AM.

(ITS SO FREE)

Your Brain on Exercise We know that effective fueling and exercise can help us achieve weight loss, better quality sleep, enhanced mood, increased muscle mass, increase in joint strength and flexibility, and overall body fat reduction. But regular cardiovascular activity and strength training can af...

07/23/2022

7/23/2022 The longest mile crew

07/23/2022

Good workout this morning
The longest mile 4 rounds for time
10 Burpees
100m run
10 Air squats
100m run
10 push ups
100m run
10 sit-ups
100m rum