Freedom with Foundation!

AO: The Ridge

When: 03/01/2021


Number of Pax: 15

Pax Names: Beatbox, Better Call Saul, Disco Ball, Dr. Fauci, Jimmy Neutron, Joe Dirt, John Denver, Morticia, Pi 3.14, Second City, Sheldon, Shooter Mcgavin, SkidMark, Skinner, SoccerMom,

Number of FNGS: 0

FNG Names:

QIC: Foundation

The BackBlast:

Looking at the weather forecast and with the melting snow during the day I knew that there would be black ice galore so I stopped by 6 pm Sunday night and saw that the center aisle of the parking lot was dry so should be ice free in the morning.  I posted the update to the preblast because I saw the 5 HC at 6 pm and figured everyone was tentative not knowing the site conditions.  I want to thank Disco Ball for having my 6 as substitute site Q for 5-Putt who is getting over Corona.  We hope you feel better soon 5-Putt!

I arrived at 4:30am to check on the ice in the lots and see if we could do Thang 2 on a stretch of path like I had planned.  It was a last minute adaptation but was glad that we had a clear, ice free stretch of parking lot to use.   We started at 5:15am 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.  I see that we have no FNGs.  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, in cadence – 25

Second exercise – Abe vigodas, in cadence  – 12

Third Exercise – Good Mornings, in cadence – 10

last exercise – Shoulder Circles,  in cadence, – 10 each direction


Thang 1 – Bearcrawl Ladders (15 minutes)

We split into two groups and each group had two stations that were four parking stalls apart (@35ft)

Station 1 did – 15 Curls and 15 Dips with coupons

Bear crawl across the parking lot and do 15 air squats

Bear crawl back and rinse and repeat

Thang 2 – Counting by 2’s Ladders (20 minutes)

We had a light set up  on each side of the center aisle and it was 0.7 mile apart.   We did 2 merkins then ran over to the other side of the lot by the light and did 4 merkins then ran over to the other side and did 6 merkins and ran back to the other side and keep adding two more to each exercise each time we ran to the other side.  Some PAX hit 30 merkins.  We range from 160-220 merkins and about 1.5-2 miles of running.


Big Boys – on my count (30)

American Hammers – in cadence (15)

Flutter Kicks – in cadence (15)

LBC’s on your own until 6am

NAME-O-RAMA and Announcements


For today’s circle of trust, I wanted to start out with a quote from Albert Einstein

“If you always do what you always did, you will always get what you always got.”

With Spring almost upon us and all of the plants starting to grow again, it always reminds me of new life, new beginnings.

What are you going to do this trip around the sun that makes this year special?  It’s easy to think, I’m so busy at work or the kids activities take so much time or something like that.

We all took a step and tried something new when we first came out to F3.  And I know that it has been a very rewarding experience for me.    Coming out here was one of the first things that I did just for me in so long.  I have a minimal amount of hobbies (I read a decent amount, I play the piano occasionally, and I work out)  That’s about it.  I want to challenge myself to try new things this year.  Maybe find another hobby that I enjoy, maybe do a family activity that we haven’t done before or in a while, take the M out to dinner at places that we haven’t been to before, take a weekend with the M to somewhere new (just us without kids).   From a workout standpoint, I want to get to a level where I Q a Black Diamond and maybe run a distance race that I haven’t done before.   Basically, to say yes more to trying new things getting me out of my regular routine.

When we try new things, it helps break the monotony of our routine and it stimulates us intellectually, emotionally and physically.

I challenge you to try something new this spring.  Maybe it’s that you want to read more, or find a new hobby, or step up your fitness goals.  Whatever it is, say yes.  Get the most out of this gift of life that we have been given.

We ended with Prayer.