St Pete Launch

Weather – absolutely gorgeous sunrise in SW Florida – how does that happen?

The clown cars from Lakewood Ranch arrived early enough to scope out the landscape and the remainder of the crew arrived.  It was time to launch our newest AO, this time, in St. Petersburg, Florida.

After a detailed review of the 5 core principles along with the disclaimer, off we went for a mosy including high knees, butt kickers, carioca x2 and Nur.  The pax circled up for COP which included the following:

  • SSH x20 IC
  • Windmills x10 IC
  • Strawberry Pickers x10 IC
  • Merkins x10IC
  • Peter Parkers x10 IC
  • Mountain Climbers x10 IC
  • LBCx x10 IC

F3 is all about Iron Sharpening Iron, so it was time to pair up and execute a Dora 1-2-3.  Partner 1 would run a lap around the smallish tree while Partner 2 would execute the set exercises, flip flop upon return, and continue the count from where Partner 2 left off.  The FNGs were partnered with the seasoned F3 pax and we started.  The exercises were 100 Carolina Dry Docks, 200 LBCs and 300 Squats.

With time coming to half way, it was time to mosi back towards the beach with a handoff to Site Q, Smudge.

We Hit the beach in the sand where we had an area with small cones squared off.  We lined up along the sea wall facing the ocean. With some 90’s rock music for this portion of the beatdown, we all did the following exercises in cadence:

  • Bear Crawl Burpees x10
  • Push Jacks x20
  • Jump Squats x20
  • Dive Bombs x20
  • Carolina Dry Docks x20
  • Shoulder taps x20
  • Pole Squats x20 (paired with partner)
  • Hello Dolly on the sea wall
  • Australian Snow angels (in the grass)

After the Pax look like powdered donuts from a very intense beach beatdown, we circled up for a round Mary in the grass.

  • American hammers
  • Merkins
  • Plank for 60 seconds

Wrapping up with Bing explaining what we do for COT.


  • Welcome to the 8 new FNGs on this great morning
  • Ronald McDonald House – 6/10


  • God
  • Injured pax
  • Rowdy’s financial position and his car as he prepares to head to Virginia for his mission work
  • First Responders/Military


4 thoughts on “St Pete Launch”

  1. Great start Suncoast Men!! There will be many more NSP workouts and new AO’s in Pinellas and Hillsborough. Pounds will be lost, muscle will be gained and lives will be changed. I am a 7 year F3 vet moving from where it all began (Charlotte) this week to St. Pete. I look forward to watching great and unbelievable things happen just by asking men to show up once. I have seen it so many times…an Ephesians 3:20 blessing it is.

  2. Sorry Papasmurf could not make the initial beat down. I may post this Saturday; will know HC situation by Friday.

    • Our AO at North Shore Park on Saturday mornings is your closest option. 7am. We start in the 12th Ave NE Parking Lot and go from there. Feel free to email us at or if you have any questions. The remainder of our AOs are roughly 30-45 minutes south of St Pete. Reasonable, and we’d make it worth your while! Safe travels.


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