Episode #108: The One Where PAX Master the Principles 🌟🔄

On a cool and breezy morning, eight stalwart PAX, including Daisy, Ghost Rider, Copy Machine, Bobber, Spam, Ragdoll, Honeysuckle, and Jake, embarked on a circuit odyssey that was not just a workout but a living embodiment of the five core principles of F3. 🌬️🍃

DISCLAIMER
Hold onto your workout hats because today we’re not just sweating, we’re embedding the F3 principles into our very muscles! Like trying to fold a fitted sheet, it might feel impossible at times, but we’re all in this mess together. Participate at your own risk, laugh at the confusion, and remember, no man left behind—especially not at the water cooler! 😂💪🔄

PRAYER
Thanked God for the crisp air, strong legs, and even stronger company. 🙏

Warm-Up:
We started with a dynamic blend to wake up those sleepy muscles:
– **10 Imperial Walkers** – Marching towards fitness! 🚶‍♂️
– **10 Willie Mays Hayes** – In honor of the passing of the legend himself.  RIP ⚾
– **10 Sticky Butt Kickers** – Kicking off the laziness! 🍑
– **10 Little Baby Arm Circles** – Front and back, stirring the pot of fitness! 🌀

The Thang:
Our workout was a structured tour of five stations, each designed to embody one of F3’s five core principles, challenging our bodies and reinforcing our commitment to these foundational values:

– **Station 1 – “End with a Circle of Trust”:**
– 2 Kraken Burpees
– 4 Pull Thrus (2-1 ratio)
– 6 Grave Diggers (2-1 ratio)
– 8 Overhead Presses
– 10 CMU Curls

– **Station 2 – “Free to All Men”:**
– 10 Newton’s Cradle (2-1 ratio)
– 10 Alarm Clocks
– 10 Plank Jacks
– 10 Mountain Climbers (2-1 ratio)
– 10 Lunges (2-1 ratio)

– **Station 3 – “Open to All Men”:**
– 10 Merkins
– 10 Diamond Merkins
– 10 Carolina Dry Docks
– 10 Fox Holes
– 10 T-Merkins

– **Station 4 – “Held Outdoors”:**
– 10 Johnny Drama Squats
– 10 Smurf Jacks (4 count)
– 10 Imperial Squat Walks (2-1 ratio)
– 10 Monkey Humpers (4 count)
– 10 Calf Raises (4 count)

– **Station 5 – “Peer Lead”:**
– 10 LBCs (4 count)
– 10 Flutter Kicks (4 count)
– 10 Shoulder Taps (2-1 ratio)
– 10 American Hammers (4 count)
– 10 WWI Sit-ups

Participants started at station one and completed all exercises for round one before moving to the next station. After completing the first round at all stations, they returned to the first station and performed exercises for round 1 and 2.  Escalating through each round until all five rounds were completed at each station..

This structure not only tested our physical stamina but also our mental grit as we navigated the increasing challenges at each station.

Mary:
Skipped due to an overdose of full-body exertion. 🙌

Moleskin:
Today reminded us that like visiting other F3 groups, revisiting the principles reinvigorates our commitment. Grab a brother, hit a workout, and spread the F3 spirit. And if you’re ever feeling like you know it all, a fresh look can bring new insights, just like diving back into a beloved book—or our Exicon! 📖💡

Announcements:
Gear up for F3 Dads this Saturday at 6:30 AM at Immortal Station! Bring your mini-PAX for some major fun! 👨‍👦

BOM (Ball of Man):
We closed in a tight circle, hands in, hearts full, grateful for the sweat and laughs, ready to take on the day with renewed vigor. 🌟