AO: Virtual
QIC: Infinity
The PAX: 2 Percent
WarmUp: 1:30 minutes of run in place/butt kickers, SSH, IW, WMH, Cherry Pickers, and LBAC forward and reverse.
The Thang: We completed the original, first F3 workout, based on Backblast #001 from OBT:
Introduction to basic exercises (x 10 single count):
Merkins
Wide-Arm Merkins
Diamond Merkins
1:30 minutes of run in place/high knees/squat jumps
Introduction to basic exercises (x 10 IC):
Dollys
Flutter Kicks
The Little Baby Crunches
1:30 minutes of run in place/butt kickers/lateral hops
Introduction to basic exercises (x 10 IC)
Side-Straddle Hop
Squat Thrust
Mountain Climber
1:30 minutes of run in place/high knees/Bonnie Blairs
Repeat for three times through it all in total.
Mary: 15 American Hammers IC, 15 Penguin Crunches IC, and 15 Dying Cockroaches IC.
Observations: OBT described this workout as “really really really easy;” however, going through it like we did turned out to be more challenging than we anticipated. We focused on good form with full-range of motion, adding to our challenge and increasing our gains. YHC was sweating good at the end.
Announcements: We will continue the virtual workouts in the new year. Nex workout will be on Monday at 0530, led by 2 Percent.
CoT: Shared the following from OBT reflecting upon that first workout:
“10 years on, I believe our greatest success is that there is no such thing as an ‘F3 Man’ — not in the sense of a man who thinks or behaves according to a certain template. F3 is men, in all their variety (from the guys who run five-minute miles to the ones who spend more time chit-chatting than doing exercises). The only requirement for citizenship is the willingness to post, and we will always make room in the tent for you; we know that if you are in proximity, you will be changed.
“Happy 10th anniversary to all of the pax and thanks to every single one of you for making this thing what it is.
—OBT, co-founder of F3
F3 The Capital 