Foundation’s Full Body Beatdown

AO: The Colosseum

When: 06/01/2021


Number of Pax: 15

Pax Names: 5-Putt, Bob Villa, Bunker, Corningstone, Cyclone, Fish Sticks, Gopher, Happy Camper, Morticia, Pawn Star,

Number of FNGS: 0

FNG Names:

QIC: Foundation

The BackBlast:

I arrived onsite around 4:40am to set up the stations for the two thangs and then ran a half mile to warm up.  Today was my first day trying out a bigger 50lb coupons.  I want to thank 5-putt for being my last minute Site Q fill in and for everyone that cam out.  Peek-a-boo and Lug Nutz were also there but don’t show up in the list to pick PAX.  I started with the usual wording.

It’s 5:15 so let’s get started.   This is a free, volunteer, peer-led workout.  I am definitely not a professional.  I have no knowledge of any injuries or fitness considerations that you might have.  It is each person’s responsibility to be safe and modify exercises if you need to.  We all do it, most important thing is that you don’t get hurt.  F3 has 5 principles to make sure that it is an F3 workout:

  1. Be free of charge
  2. Be open to all men
  3. Be held outdoors, rain or shine, heat or cold
  4. Be led by men who participate in the workout in a rotating fashion with no training necessary
  5. End with a circle of trust



First exercise – Side Strattle Hops (25)

Second exercise – abe vigodas (10)

Third Exercise – Good Mornings (10)

last exercise – Shoulder Circles (10)



For thang 1

Take your coupon to the South end of the parking lot and spread out along the curb.  You will do 15 Bent Over Rows then Lunge Walk to the line and do 15 merkins and 15 leg raises.  Then, Lunge Walk back to the beginning and do 15 Gobblet Squats.  Then rinse and repeat.


Thang 2

Line up on the South end of the parking lot and spread out along the curb with your coupon.

You will do 20 reps of an upper body exercise then bear crawl to the line then run to the far end of the lot.  There you will grab a jump rope  and do 30 then run all the way back to your coupon.  Then you move onto 20 reps of the next upper body exercise then bear crawl to the line and then run to the far end of the parking lot and do 30 jump ropes.  Then run all the way back to the beginning and your coupon and move on to the next upper body exercise.  Rinse and repeat.

Upper body exercises – Curls, skull crushers, shoulder presses


Big Boys (50)

Pickle Pushers (20)

LBCs in cadence (15)

Ring of Fire with Merkins

NAME-O-RAMA and Announcements


For the COT today I want to share a short story,

“As a man was passing the elephants, he suddenly stopped, confused by the fact that these huge creatures were being held by only a small rope tied to their front leg. No chains, no cages. It was obvious that the elephants could, at anytime, break away from their bonds but for some reason, they did not.

He saw a trainer nearby and asked why these animals just stood there and made no attempt to get away. ‘Well,’ trainer said, ‘when they are very young and much smaller we use the same size rope to tie them and, at that age, it’s enough to hold them. As they grow up, they are conditioned to believe they cannot break away. They believe the rope can still hold them, so they never try to break free.’

The man was amazed. These animals could at any time break free from their bonds but because they believed they couldn’t, they were stuck right where they were.”

The lesson here is to never let one failure from the past hold you back in the future.

You can accomplish great things if you only try.  Don’t let fear or failing keep you from doing something.  I challenge you today to pick something that you are not that good at and set a goal to improve.  If running is something that has never been your thing, then set a goal to make a run club once a week for a month.  Or if push ups are a struggle, then set a goal to do a certain amount each day for a month.  I guarantee that you will improve at whatever goal you set and meet.    If you reach out in F3, I’m sure that you can find someone to join you in the goal.  That’s all I have.  Aye?

Ended with prayer