January 19, 2021

B.A.S.K.E.T.B.A.L.L. and Some

01/19/2021 @ The Annex

Scene:  Dry, cool 46 degrees, great weather for morning BC.  

Materials:  Toy Basketball Goal, Runner Basketball and a Bluetooth Radio 

F3 Welcome & Disclaimer:  Check ☑️


  • 10 SSHs IC
  • 10 Mountain Climbers IC
  • 10 SSHs IC
  • 10 Mountain Climbers IC
  • Mosey to the basketball goal



  • Form a circle around the basketball goal.
  • Each PAX will take turns shooting the ball.
  • The circle rotates clockwise after the PAX shoots the ball and performs the exercise.
  • Miss = More Reps
  • Make = Less Reps

Exercises: Play until ~5:55

  • Burpees (5 or 10)
  • Agassis (3 cone ladders: Make 1x, Miss 2x)
  • Squats (15 or 25 reps)
  • Kraken Burpees (5 or 10 reps)
  • Everest (5 or 10 reps)
  • Tempo Merkins IC (10 or 20 reps)
  • Bear Crawl (Make 1x, Miss 2x around circle)
  • Agassis (3 cone ladders: Make 1x, Miss 2x)
  • Lunges (10 or 20 reps)
  • LBCs (15 or 25 reps)

Mosey to the play ground for partner work:

  • P1 Reps
  • P2 Runs
  • Max Reps per PAX 20 
  • 40 Pull-ups (hang until partner returns)
  • 80 Dips (hold dip until partner returns)
  • 120 Merkins (hold high plank until partner returns)


  • Guantanamo Bay (really fun exercise) 
  • Speedy led one exercise while I ran to grab my phone from the playground… I’m unsure what it was. 

Count-O-Rama & Nam-O-Rama:

  • Count: 10 PAX
  • FNG: None
  • QIC: Paper-Cut


  • Message:  The Bauer was amazing!!  Just a great experience all around with plenty of opportunities to grow in all 3 Fs.  24 workouts, 24 COTs and 24 hours of bonding with your F3 brothers.  I really had to fight back a lump in my throat during our last time back at the flags for Namo-o-Rama and the COT.  It was just awesome to hear everyone cheering as The Bauer came to a close, and none other than Hobo leading the charge to close us out.  Finishing all 24 workouts was an accomplishment, but the success of The Bauer was not just how many workouts you completed, it’s what you put into it, and what you got out of it… if that makes sense.  Bonding with your F3 brothers, having some meaningful conversations or some conversations maybe not so meaning but each word spoken grew everyone closer together, overcoming challenges together, being around each other and everyone coming together like clockwork to accomplish the plan.  Let’s use the momentum from The Bauer to propel us forward in our Mission.  Find a source of motivation and pursue it so that you can bear fruit in your life and make a positive impact on others.  I’m going to borrow a short quote from Sandlot, which I believe was a line by the Narrator, Smalls, after they conquered The Beast and got their ball back…  “We all stood a little bit taller that day.”  I share that quote because accomplishing a challenging task such completing all 24 workouts at The Bauer, or whatever your number was, and hearing everyone’s encouraging words along the way and the cheers and camaraderie as The Bauer concluded, helped me stand a little bit taller that day and on Sunday, at least until the Monday blues rolled around.  My wife asked me as we were walking into a restaurant Sunday night if I felt cooler because I finished The Bauer, I said “yeah,” lol.  My point is, let’s find ways to help the people in our lives and that we encounter stand a little bit taller with our encouraging words and support, if even for a day.
  • Prayer Requests:  Evan Almighty’s baby on the way.  Grimace’s cousin’s premature baby Katherine.  Peaceful Presidential Inauguration on 1/20 and a unified country.
  • Prayer: ☑️

Mole Skin:

  • I tried to incorporate my favorite sport Basketball into the Q… it turned out ok.
  • Sometimes I notice that I need to slow down during my instructions a bit more, so everyone is clear on the workout.  Confusion on the instructions can slow you down a bit so taking just a bit more time on instructions could be beneficial, HOWEVER, don’t waste too much time repeating yourself because PAX aren’t listening, because almost every time the PAX figure it out within 30 sec or min into the routine if they have any confusion.
  • we had 10 PAX but some how we did not have an even # of pairs during partner work.  I’ll take responsibility for not catching that.  Hobo jumped in with Rumba and DHL while Chef did it alone… Q failure ????????‍♂️


  • VAPE session this Thursday @ 8pm
  • Vision, Articulation, Planning & Execution
  • See Speakers post about VAPE in announcements.  I’ll also share in our channel if you missed it.

PPic:  Check ☑️

PLC:  Check ☑️

F3’s Mission… is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Our 5 Core Principals… Are:

F3 Workouts…

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust
Paper Cut
Workout Date: