Blimp Trifecta

AO: The Colosseum

When: 12/18/2020


Number of Pax: 15

Pax Names: 5-Putt, Blow Out, Bob Villa, Bunny Hill, Cyclone, Dilly Dilly, Fish Sticks, Happy Camper, Jobu, Short Sale, Toby, Wreck-It Ralph,

Number of FNGS: 0

FNG Names:

QIC: Nickelback

The BackBlast:


Arrived at 4:45 to cool air, no wind and frost covered grass.  Set up 3 stations with my 2.0 as PAX started to arrive.



Side Straddle Hops 20 IC                                                                                                                                                                                                            Abe Vigodas 15 IC                                                                                                                                                                                                                         Mt. Climbers 15 IC                                                                                                                                                                                                                       Arm Circles 12 each arm IC                                                                                                                                                                                                        Tappy Taps 12 IC  and a quick little mosey around the parking lot.



Set up 3 stations with multiple exercises and multiple reps

Station 1 Upper Body

5 blockees   10 thrusters  15 overhead presses   20 bent over rows   25 curls  30 chest presses

Station 2 Lower body

5 Mexican Jumping beans   10 Bonnie Blairs  15 Monkey Humpers  20 smurf jacks  25 Mt climbers  30 squats

Station 3 Core 

5 Burpees  10 Floyd Mayweathers  15 Merkins  20 Plank jacks   25 Dollies   30 Big Boys



The bond we have as men is at the core of the F3 brotherhood. I would like to quickly touch on a few things we can do to help strengthen those bonds that allow us to get stronger together.  In the F3 lexicon there is an acronym.  That acronym is ALR.  Ask, Listen, Remember.  It is very important that we take active interest in each others goals.  We must regularly engage in conversation with each other and ask questions in regard to each others goals or possible roadblocks.  If you dont know what your goals are then take some time to identify them.  If we understand each others goals, then it is easier to encourage and assist one another in reaching these goals  or push past any obstacles that are in the way of becoming better men.  As the new year approaches, lets attack it with a greater sense of gratitude and a more powerful vision of ourselves. Our time is now!!  Start where you stand and dont back down.

AS A BROTHERHOOD:                                                                                                                                                                                                              We must be strong enough to stand alone                                                                                                                                                                               We must be ourselves enough to stand apart                                                                                                                                                                        But we must be wise enough to stand together


Naked Man Moleskin:

Shout out to Blowout for having my 6 and to the two 2.0’s Hare and FiveHole for pushing through and getting it done.                                   ASK, LISTEN, REMEMBER