AO: Echo Chamber - Saturday

When: 04/03/2021


Number of Pax: 36

Pax Names: AirWolf, Aquaman, Big Mac, Bing, Brutus, Cavallino, Chilipepper, Clutch, Cottontail, Drake, Enron, Hang 10, Lancelot, Lobstah, Manziel, Messi, Mr. Clean, Nitro, Papa Smurf, Pincher, Pyro, Sir Wallace, Smudge, SnapShot, Stagecoach, Steel, Sweet Pepper, Trump, Tugboat, Wormy, Yamaha,

Number of FNGS: 0

FNG Names:

QIC: Lancelot, Bing, Drake, Pincher

The BackBlast:

4th Anniversary of F3 Suncoast

Cold Start with 54 degrees.

Welcome everyone and to our guests, Ms, 2.0, friends, and FNGs.


Circled up on the field.

Today,  the focus of today’s beatdown is to celebrate, have fun, and enjoy our success.

Mumble Chatter is encouraged. As we rotate , work out with different Pax and get to know their stories and how F3 has impacted them. Today the number 4 plays a big role for our work out. With that in mind, we have (4) Q’s , Bing, Drake, Pincher, & myself.


Part 1 – Warm-up: Lancelot

Michael Phelps, Agitators, Good Mornings, Strawberry Pickers, Leg Stretches,

While seated on the ground, leg extensions and stretches. SSH, Mosey to fence and back


Part II- Bing

Large Circle of cones w/ exercises at each cone. A group of 5-9 pax @ each cone.

3 minute rounds, then mode of transportation around the circle to the next cone.

Exercises at each cone: Merkins, Squats, LBCs, Shoulder Taps, Lunges, Morrocan Night Clubs,

Hello Dollies, Plank Jacks, Run a lap, SSH

Mode- legs/lunges; arms/bearcrawl


Part III- Drake

Pax lined up on side of fiend with 5 cones in front of them.

Perform exercise, mode of transportation to the next cone and so on. At the last cone, run back to the start and wait until the 6th.

My escalator was:

Merkins 5+1 or 10+1 Mode of Transportation: bear crawl

Jump squats 10+1 Mode of Transportation : froggers

LBC’s 20+1 Mode of Transportation: Lunge Walk

Swimmers 10+1 Mode of Transportation: bear crawl

1 minute moment to express gratitude.


Part IV- Pincher

Pax moved over to the Basketball Courts. Divided up with groups at each corner.

We worked together in cadence for all exercises, and all be doing the same exercises together.

1st Round: (4) Burpees = 16 Total

Mode of Transportation

2nd Round: (8) Big Boy Sit-Ups = 32 Total

Mode of Transportation

3rd Round: (12) Dry Docks = 48 Total

Mode of Transportation

4th Round: (16) SSH = 64 Total


COT: Circle of Trust

Count of  36 Pax: Namarama

Welcome 3 FNGs: Early Bird, Sparkler, Capicola

Thank you all for being a big part of our success these past 4 years. Thank you to the 5 of started it all 4 years ago, as well as Thank you to the current SLT for their hard work and support for this past year. We’ve overcame a great deal this past year with Covid, so it’s great to see where we are and what we’ve accomplished through our challenges this past year. Thank you to those who take part with us in the 2nd F, and 3rd F’s , because they play a large role in our success, because those (2) Fs are just as important as the First F. We are all Brothers and we are there for each other, no mater what. Let’s continue our success and move forward with energy, motivation and goals and make the next 4 years even more successful.



GrowRuck  May ‘21

SUP Race and Wilderness Run


 Prayers and Blessings: Sir Wallace

Blessed and honored. Thank you for your support and wish you all well for your endeavors with F3 moving forward. – Lancelot

“Coming together is a beginning. Keeping together is progress. Working together is success.”

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