5 Requirements of an F3 Workout

  • When: 10/09/19
  • QIC: Nighshift
  • The PAX: Malware, Slug, Clean sweep

I’ve been struck while posting outside of Churham how other group’s call out the 5 requirements of an F3 workout at every beatdown. So, I’ve been trying to do that. Let’s be honest… we don’t do that much in Churham. The inability to name them is the evidence! I’ve often heard first “no man left behind.” While that’s the spirit and the credo, it’s not one of the requirements. I’ve also experienced the last requirement seems to be the hardest to remember. A psychologist may be able to postulate why that is, but I’m no psychologist. Our failed attempts rewarded us with some burpees this AM.

For the record, F3 workouts:

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

Lately I’ve been trying to call out the requirements of an F3 workout at some point during a beat down.

Warm Up

SSH peppered with burpees thanks to our errors attempting to name the 5 requirements of a F3 workout, HillBilly, slow squats, slow merkins

Warm up


Tabata(40sec work w/20 rest)

  • Shoulder presses w/concrete block
  • Curls w/concrete block
  • Rows w/concrete block
  • Gobblet squats w/concrete block

Bear crawl

  • Toe touches w/concrete block
  • Squat with one foot on the block
  • Squat with other foot on the block
  • Alternating step back lunges
  • Alternating single leg dead lifts

Lap around the parking lot

Pax rotated farmer carry with blocks while the rest did core. Cores were Heels to Heaven, LBCs, flutters, flute bridge.

Paired up for Broke Back Mountain.

Modified Mary

Pax rotated farmer carry with blocks while the rest did core. Cores were Heels to Heaven, flutters, Superman hold, Homer to Marge, America hammer, floor sweeper, Freddie molasses, Superman holds

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