WARMUP:
THE THANG:
F3 BACKBLAST – FIGURE 8 BEATDOWN 💪🏃‍♂️
AO: Earth Fare Parking Lot
Q: Thank you for the opportunity to lead!
Total Distance: 3.8 Miles
The Thang: Figure 8 Ladder
Today’s beatdown took us through a Figure 8 course around the Earth Fare parking lot, combining running, strength, and endurance.
At the center of the Figure 8, we started with:

• 5 Monkey Humpers
• 5 Squats
• 5 Lunges

With each completed lap, we increased every exercise by 5 reps until reaching 25.
The Ladder:
5 → 10 → 15 → 20 → 25
20 → 15 → 10 → 5
10 → 15 → 20 → 25
The Running:
🏃 Earth Fare Loop: Faster pace, pushing the tempo around the parking lot.
🚶 Roadside Loop: Recovery pace along the back half of the Figure 8, allowing the PAX to catch their breath before pushing again.
The goal was simple: push the pace, recover, and keep moving while building strength and endurance.
Final Results:
✅ 3.8 miles completed
✅ Two climbs to 25 reps
✅ Plenty of Monkey Humpers, Squats, and Lunges
✅ Strong work by all PAX!
F3 Mission:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
The Five Core Principles of F3:

1. Free of charge.
2. Open to all men.
3. Held outdoors, rain or shine, heat or cold.
4. Led by men who participate in the workout, in a rotating fashion, with no training or certification necessary.
5. End with a Circle of Trust.