Backblast : 3rd Annual PA F3 Convergence 6/24/23

One word, Amazing! Starting with the 2nd F event Friday night, overnight ruck, beatdown, coffeteria with fantastic speaker Scratch and win from F3 Nation, and finally the service project! We had a record number of 67 Pax for the beatdown this morning !! 15 Pax from Lanco!! No better way to spend your Saturday morning! For those that could not make it this year, plan on coming next year and bring an FNG! This really is an amazing event that all men should experience! Can’t wait till next year !! 💪

Warmorama

(7:00-7:10) – Dr Seuss

low impact movements that work all the major muscle groups and gradually get the heart rate up including the infamous “goofball”! 😁

The Thang

St1 (7:10 -7:23) – Patches

Combination of motivator and pinky pie or some Merkinator variation

St 2 (7:23 -7:36) – slogger

ab/core exercises. Box-cutters – IC

American hammers – IC

Heels to heaven – IC

Outlaws – IC, switch direction half way

Partner up with someone you don’t know for Sloppy 69’s – partner leg push.12 each.

St3 (7:36 -7:49) – foosball

Starfish

Partner Workout – PAX Form Giant Circle – Cone in the middle of the Circle

10 Burpees – Wheel Barrel Run Out to cone / Switch w/ Partner and Wheel Barrel Back to Starting Point

20 Merkins – Both Partners Bear Crawl out to cone and back

30 Copper Head Squats – Both Partners Duck Walk out to Cone and Back

40 Side Straddle Hops – Both Partners Broad Jump out to Cone and Back

50 Mountain Climbers – Both Partners Crab Walk out to Cone and Back

St4 (7:49 -8:02) – dial up

core and some partner exercises. Yoga

St5 (8:02 -8:15) – open house

divide into 6 groups. Middle single column section doing suicides; 2 columns- Kilimanjaro…(formally known as Everest) lunges with squats ; 4 groups doing Bucket Brigade… Indian run with sandbags. Middle section will control the rotation with a 1:30 min ascending fire hydrants.

St6 (8:15 -8:28) – Crocker

divide into groups of 4 along the sideline of the soccer field. Each group must complete a set number of hand release pushups, no surrenders, Bonnie Blairs, and big boy situps before advancing 5 burpee broad jumps toward the opposite sideline. I'll challenge groups to make it to the other side before time expires.

St7 (8:28 -8:41) – HK

deck of death 💀

St8 (8:41 -8:54) – Beachball

the motivator.

variations of merkins.

Mary (8:54 -9:00) – Grove City / OFD

Heels to Heaven, Dying Cockroaches, Crunchy Frogs, High Dollies, Flutters, Low Dollies, Box Cutters, and a quick Filipino Nightclub to cool down.

Prayer and praises

Travels

F3

F3 team who made convergence happen

Bone screw cancer remission

Injured pax

Thanks to all the Pax that made this happen and led today!

Caterpillar out