F3 Thumb Michigan

02/02/2025

Today at the Warden’s Forge

WARMUP:
Little Baby Arm Circles x 15 flapjack
Copperhead squats x 15
Abraham Vagoda x 20

THE THANG:
Avian Flu nearly took the Warden to the big coop in the sky. Thankfully he has recovered and once more guards the night with his song. Today we practiced it with him by stressing our vowels:

Burp-A x 10:
A for abdominals. Big boy sit-up. Stand up. Burpee. Back to six. Repeat.

Burp-E 10x
E for early risers. Bent over row. Bag to shoulders. Perform good morning.

Burp-I 10x
I for inclined. Man Maker plus skull crusher

Jog a Lap

Burp-O 10x
O for Ono. 4x Apollo Ono into burpee

Burp-U 10x
U for Ultimate Burpee. Man Maker + Pickle Pounder + Sunshines + Supermans + Extra Merkin

Jog a lap

MARY:
Repeat all non-burpee exercises
20x Sit-ups
20x Rows
20x Good Mornings
20x Apollo Onos (time expired)

01/18/2025

Yes, it’s cold. Yes, it’s wet. Yes, it’s windy. Yes, the F3 pax are out in full effect.

12/13/2024

What do we do when it's cold outside? Beatdown!

What do we do when it's wet outside? Beatdown!

What do we do when it's hot outside? Beatdown!

What do we do when there is active lightning storms? Hide inside!

11/09/2024

F3 Beatdown

10/29/2024

It was pouring rain, thunder and lightning at 0530 this morning. The gloom wanted us to stay home, in our warm beds. Still, four of us planted our flags, unloaded our cinder blocks, and helped each other be 1% better.

Shout out to , , and -Wan for showing such great commitment and responsibility to each other. .

10/26/2024

F3 Ruck with the Boys.

10/22/2024

10/20/2024

Exercise is NOT the purpose of F3, it is a means to an end. The purpose of F3 is to invigorate male leadership through men helping each other live right, lead right, and leave right.

If all you need is exercise, maybe CrossFit or Zumba is right for you. But if you want to master yourself, be a leader for your wife and children, and change the community around you for the better…well then, we will see you in the gloom.