2026 Housing Forward Backpack Special

2026 Housing Forward Backpack Special

QIC

Shiplap

AO

The Den

PAX

• Alliance
• Debs
• Friar Tuck
• Harry T. Stone
• Iron Sheik
• Jumanji
• Mumbles
• Munger
• Nelly
• Padawan
• Shiplap
• Truckin

Workout

Syllabus for School Supplies Workout, 8/6/26, The Den, 6:00 a.m. to 6:45 a.m.

Instructors / Co-Q’s: Shiplap and Padawan

Classroom: The Den

Goals: F3 is FREE OF CHARGE, OPEN TO ALL MEN, HELD OUTDOORS, [with] PEER-LED WORKOUTS, [and] ENDS WITH A CIRCLE OF TRUST.

Fine Print: Disclaimer & Safety Q

Warm Up [led by Shiplap]
Motivators from 5 Imperial Walkers;
Old man stretch;
Rossie R,C,L;
Daisy Pickers;
Abe Vigodas; Reverse;

Divide into groups of 5. Take a mosey around the school building. Assemble at the five piles of dice, following the curriculum below:

Part 1
Roll the Dice to Determine Your Fate: Roll the die, Double the number shown on the die to get your number of reps, Cycle through all the rounds with each group on their own.

Round 1: Standing | Hill Billy walkers; SSH; Lunges; Imperial walkers; Jump squats; Squats

Round 2: Face Down | Sphinx Merkin; Wide merkins; Merkins; Carolina dry docks; Mike Tyson’s; Plank jacks

Round 3: On Your Six | Box cutters; Freddie mercuries; American hammers; Big boys; Flutters; Little baby crunches

Part 2 [led by Padawan]
School Supply Themed Exercises

TI-81 calculators
Toe Tappers (60) (1 is 1)
Decline Merkins (21)

Compasses (basically just around the worlds, feet planted, go around in a circle like a compass) & Protractors (windshield wipers, these are ab exercise but without the coupon in the middle) — partner up; PAX A does 1 clockwise compass and 1 counterclockwise compass, while PAX B does protractors, then switch — do it again!

BACKPACKS (with running!)
•   Burpees (5), run to planters and back
•   ATM’s: 15 shoulder taps (in cadence, 2 is 1); 10 tempo merkins (4-count); 5 regular merkins, run to planters and back
•   Crab Cakes (20, 2 is 1), run to planters and back
•   Karaokes (run by basketball nets and back)
•   Planks, wobbly bridges (10, 4-count), run to planters and back
•   Apollo Onos (20, 2 is 1), run to planters and back
•   Chris Christies (10, 4 count), run to planters and back
•   Kicking donkeys (20), run to planters and back
•   Squat jumps (25)

Mary
Box cutters (10)
Cutter boxes (10)
Cross punches (4-count)
COT: There are so many ways to show up for our community under the 3rd F banner. Put something out there and see who shows up. Doesn’t have to be big; start small with big dreams.
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