AO: The Shadows

When: 05/16/2021


Number of Pax: 24

Pax Names: 6 Pack, Big Tee, Black Diamond, Bullseye, Coco, Domo, Frostbyte, Geronimo, Gold Digger, Hollywood, Jimmy Choo, Kingpin, Knope, Lockout, Pinterest, Sandbag, Skymiles, Thighmaster,

Number of FNGS: 6

FNG Names: Bullseye, FNG, FNG, FNG, FNG, FNG, FNG

QIC: Frostbyte

The BackBlast:

This workout was different than most. The objectives were 1) remind everyone of the purpose/tenants/motto/definitions for F3 and 2) give everyone a chance to lead a portion. YHC had a more elaborate workout structure in mind, but thanks to a prolific showing (likely a record number for F3 Salt Lake), we pivoted to a simpler structure that was entirely at the main field at The Shadows.

Over the course of the morning we had 24 different folks between the extra credit work and main event, with a high water mark at any one point in time of 22. Five of those were kids (missionaries perhaps) who happened to be at the field for a pickup game and were talked into joining us for the first half hour of the main event.

Given the large group, YHC did the unusual (for us) Q style of center in the circle to make sure everyone could here.


Alternating cadence and single count warmup moves, first two lead by YHC and then calling out other site Qs and longtime PAX to demonstrate.

The Thang

Circled up on one end of the field for 5-10 guest Q workouts, calling a guest in one at a time to Q the move (sometimes the move was provided to them, sometimes it was dealer’s choice). The, RYAS (Run Your A** Off) from one end of the field to the other in between sessions, to mix it up and help the PAX experience Q’ing while being out of breath. Made one full trip across the field this way. Individual moves covered all muscle groups and workout types. Everyone from the most experienced to the FNG got their shot, with help with YHC to emphasize the correct order of Q’ing the workout.

Speaking of correct order, we were reminded that it went

  • [Name the workout move] (hey you PAX, pay attention we’re about to do something
  • “Starting position” (okay PAX, if you weren’t paying attention before, start now)
  • “Move” (assume the position of whatever the next workout will be, e.g. on the ground)
  • “In cadence”/”Single count”/”On your own”/etc (this is the way it will be counted)
  • “Exercise” (we’re starting now)
  • Changes inflection (signals that it is the last one)
  • “Recover” (communicates that the PAX can return to a resting position)

…with the PAX repeating the workout name, count style, and “Recover”

Also, discussed and then quizzed PAX (under penalty of burpees) on the origins of F3, the 5 Core Principals, F3 Motto, and what F3 itself stands for. For the forgetful, here is that info

  • Starting in North Carolina in 2011
  • Core Principals: 1) Open to all men 2) Free of charge 3) Always outside 4) Peer lead 5) Ends in a Circle of Trust
  • Motto: “Leave no man behind, but leave no man where you found him”
  • F3: Fitness, Fellowship, Faith

Circle of Trust

  • Lockout provided an update on nephew in the hospital, continued prayers requested
  • Kingpin announced 2nd F event for entire families at his cabin, which is rumored to be more of a mansion than a cabin

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