Foundation’s Three Station AOVQ

AO: The Wood

When: 05/12/2021


Number of Pax: 14

Pax Names: 1040EZ, 5-Putt, Binford, Bunny Hill, Cyclone, Dilly Dilly, Disco Ball, Hanger, Pi 3.14, Slinky, StormChaser, Wreck-It Ralph,

Number of FNGS: 0

FNG Names:

QIC: Foundation

The BackBlast:

Thank you for Pi for having my 6 as Site Q today and for everyone who came out.  Tommy Barlett also came out but was not in the list above.

I arrived at 4:30am to the AO to make sure that the station layout would work and to set up the signs and lights at each.  I ran 1.5 miles to warmup and then started with the standard:

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.  We don’t have any FNGs today.  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 – Downward dog – hold for 10 count by Foundation


Today, we will head over to the small pavilion with our coupons.  I have a very simple but effective workout for today.

We will split in to 3 groups.  Group 1 stays here and group 2 will start over by the hill at the station marked with a light. And Group 3 will start at the pull up bars.

Station 1 – Small Pavilion

Round 1 – 20 Curls and 20 Shoulder Presses

Round 2 – 20 Dips and 20 Bent over Rows

Keep alternating each time you come to the station.

Station 2 – Area near base of the hill

15 Merkins

15 LBC’s

Station 3 – Area near pull up bars on Path

5 pull ups or chin ups – or hold yourself up with tension for 5-10 seconds if you can’t do a pull up

15 air squats

Each group will go to their Station and then we will begin.  Station 1 runs to station 2 when they finish and then run to station 3.  Run back to Station 1 and rinse and repeat.


Big Boys – (20)

Pickle Pushers – (25)

Held high plank for the last 1 minute until 6am

NAME-O-RAMA and Announcements


For today’s circle of trust, I want to talk about how we can make the world a better place every day by doing a small thing.

Set an example each day.  Treat everyone with kindness and respect.  Even those who are rude to you and not because they are nice but because you are.

The golden rule.  Treat Others as you want to be treated – The golden rule is the best way to better the world that we live in.   If you want someone to be nice to you then be nice to them.   If you don’t like it if someone talks sarcastically to you, then don’t speak like that to them.

I challenge you in this season of giving to do go out there and do one act of kindness today.  Hell, it can be something as simple of holding the door open for someone or giving a simple compliment.  Then, tomorrow do it again and continue on making this a way of life.  We can change the world and make it better with each simple act of kindness.

Ended with prayer