AO: Apex

When: 10/22/2020


Number of Pax: 20

Pax Names: Air Bud, Brad Pitt, Brady Bunch, Depends, Doughboy, Dunshire, Exile, Fire Sale, Geek Squad, Green Mile, High Dive, Jack Bauer, koi, Maaco, Rubberneck, Short Circuit, Snot Rocket, The Situation, Viceroy, Waffle Cone,

Number of FNGS: 0

FNG Names:

QIC: JackBauer


SSHs, weedpickers, imperial walkers, merkins, sun gods, michael phelps.

The Thang

Broke the PAX up into 5 groups of 4 men each.  The groups started at the flag (thank you High Dive) with five burpees then ran to a station and performed the prescribed exercises at the station then ran back to the flag for 5 burpees then to the next station and so on.  Five stations laid out in a star shape.

Station 1:

3 rounds

5 Diamond Merkins

10 BBSs

15 Jungle Boi Squats

Station 2:

3 rounds

5 Overhead Press

10 Block Overhead Flutter Kicks (4 count)

15 Block Squats

Station 3:

3 rounds

5 Mike Tysons

10 Box Cutters

15 Bonnie Blairs (each leg)

Station 4:

3 rounds

5 Decline Merkins

10 LBCs

15 Monkey Humpers

Station 5:

3 rounds

Backwards Run Uphill

5 Hand Release Merkins

10 American Hammers (4 count)

Finished with about 5 minutes of some Hail Merkin Mary (10 merkins, 20 reps of an Ab exercise, rinse and repeat).


Maaco was the 6th man.  He was Eh’d by a real stud.  Shared about his family and how his 1 year F3-versary is coming up in November.

Naked Man Mole Skin

Took the idea for the “starfish” type of BD from PieBar (thanks man) and modified it slightly.  F3 is a starfish organization.  No central leadership, it’s pressed out to the appendages.  Plant, Serve and GROW!

While the PAX worked out, they were asked to discuss in their groups something that they are struggling with right now in their life and something that they are accelerating (succeeding) with in their life right now.  Thank you to HelloKitty for that idea from his COT podcast.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee