Date: 2025-04-01
AO: thegeneral
Q: Gherkin
PAX: Hard Knox, Spud, Fitz-Hume, Robo, Offsides, Hobbyhorse, citrus, Lazlo, bogey, Trademark, Momentum FNGs: None
COUNT: 12
WARM UP
SSH, Imperial Walkers
Hillbillies, Arm Circles,Cherry Picker, WMH
Downdog, World’s Greatest stretch
THE THANG
AMRAP – 3 sets of 3 exercises
with 45 seconds work and 15 seconds rest. Exercises are:
1 Coupon Curls
2 Mucho Legos
3 Overhead press
Truth AND Dare, April Fools Style
One of the goals of F3 is to be a little more open with our F3 brothers so we can foster and grow relationships with each other. To that end, the PAX took turns blindly pulling a slip of paper from a bag.
Each paper had a question on it that he was to truthfully answer and it also had a Dare (an exercise with a number of reps) on it which he led all of the PAX to perform.
MARY
American Hammer, Flutter Kicks, LBCs, and some weird April Fools Frankenstein combo of flutter kicks and LBCs at the same time
ANNOUNCEMENTS
• Announcements channel
• The Murph on Memorial Day
• Convergence in June
COT
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s all volunteer and 100% peer led. The F3 model doesn’t work without HIMs stepping up to lead. One very important leadership role is the site Q. I want to recognize and thank Hobbyhorse for being the site Q for the General. Despite having joined F3 only 18 months ago, he has been a constant presence with over 38 posts at the General and over 200 posts across the region in 2024. He has run Q Schools, co-qed with PAX taking on their V-Q, checked in on guys on IR and overall been very supportive. We need more leaders at F3 like Hobbyhorse. Thank you Hobbyhorse!
Tags: thegeneral, Hard Knox, Spud, Fitz-Hume, Robo, Offsides, Hobbyhorse, citrus, Lazlo, bogey, Trademark, Momentum
F3 The Capital 