Prayers for Ukraine

The 3/7/22 workout AO: The Rising 8 PAX: Brisket, Dick Clark, Photo Finish, Aviator, Morpheus, Babe Ruth, Thunder, and ScarU, Q. Conditions: Beautiful WARMUP: Calf, Hamstring, Quad, Triceps, Cross Body, hip abductors, hip abductors, back bend THANG: 24 reps PRAYERS FOR UKRAINE Plank HurdlesReverse CrunchAlabama Ass KickerYuel BrennerEmpty wheelbarrowRosalitaSquats RUN Floyd Mayweather Plank PunchOutlawRed bull smurfContinue reading “Prayers for Ukraine”

Black History Month Tribute Partner WO

Theme:  Black History Month PAX- Dick Clark, Babe Ruth, Mulligan, Risky Business, Brisket, Aviator, Thunder, ScarU, Dos Equis Warm up- Side straddle hopkins, Tippy taps, IWs, Calf stretch, Press up, Child pose  Partner WO- walking or jogging around lot – while partner does exercises  Questions-  How can you be an ally to support blacks inContinue reading “Black History Month Tribute Partner WO”

Regional Group Focuses on Men’s Physical and Mental Health

This was a front page story in the West Windsor and Plainsboro News, February 2022 In 2011, a movement began in Charlotte, North Carolina, where men could meet up and gather for free scheduled outdoor workouts. In the process, fellowships and friendships were formed as the men were able to not only improve theirContinue reading “Regional Group Focuses on Men’s Physical and Mental Health”

Princeton AO Tribute WO- “F3 Princeton the Musical”

December 18, 2021 Starring the PAX, (see below), and the Q’s/Hosts Mountie and ScarU Soul, WallE, Dos Equis, Bogey, Red Coat, Side Out, Morpheus, Dixie Chick, Photo Finish, Risky Business, Black Hole, Hacksaw, Swish, Aviator, Citron, Knight2F3, Wingman, Lafayette, Babe Ruth, Slugger, Whistleblower, Brisket, Dick Clark, T Dubs, Rodin, Cruiser Auditions– Warm ups Dick ClarkContinue reading “Princeton AO Tribute WO- “F3 Princeton the Musical””

Q Source Intro WO

Date: 11/22/21 Q: ScarU Pax in Attendance: Brisket, Risky Business, Morpheus, Wingman, Aviator, Dick Clark What is it?   Q-Source is the integrated expression of F3’s leadership philosophy. It is our leadership manual.  It is designed to be used by F3 members to improve their leadership skills for the benefit of their families, workplaces and neighborhoods. Continue reading “Q Source Intro WO”