Its February don’t slow down

AO: The Ridge

When: 02/02/2021


Number of Pax: 12

Pax Names: Beatbox, BoilerUp, Dilly Dilly, Gopher, Hanger, Jimmy Neutron, Joe Dirt, Sheldon, SkidMark, Skinner,

Number of FNGS: 0

FNG Names:

QIC: Bedpan

The BackBlast:

Conditions: Cold, ice on the ground but mostly clear, not much wind.

I didn’t have to show up to early to prepare.  Scouted out the AO yesterday to see how the pavement and roads looked.  Set up the cones for DORA and waited for the PAX to show up.


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

I am not a professional, we are hear to get stronger, modify as necessary.

Warm Up

SSH X 20

Abe Vigodas x 10 IC (3 count one leg)

Learn to fly x 10

Tappy Taps x 16


Thang 1 – Indian run to base of hill on the street (split into two rows)

Exercises on my cadence and OYO.

  • Beach Body Burpee x 20
  • LT Dan x 20
  • Peter Parkers x 20
  • V-Up sit up x 20

Thang 2 – Dora (partner up, 1 PAX does exercises while other PAX bear crawls to cone than runs to end of parking lot and relieves partner)

Indian Run back to flags

100 x curls

100 Shoulder Press

100 Skull Crushers

100 Goblet Squats

100 Bent over rows



LBC x 20

Wide Leg Sit up x 16



It is the first of February.  How are you doing with your new year’s resolutions, goals, waypoint setting, etc??  Much like the people who join a gym January 1 and stop going after a few weeks, we cant let life decelerate us.  We have to always be thinking about our Why, Goals, and Waypoints to ensure we don’t slip back into complacency.  We all battle the remaining Sad Clown in us.  F3 is a group of men who support each other.  Don’t hesitate to reach out to your shield lock or other PAX to help be your accountability partner.  A goal is nothing if it lives in your head.  A goal is more powerful when you write it down.  A goal has a better chance of success when you tell someone to hold your accountable for it.  Remember those Goals and Waypoints set in January, evaluate your progress, and adjust your path if needed to accomplish those goals.  Keep accelerating men.