AO: POOLER
QiC: Snuggie
Date: 10/07/2026
Title: Total Eclipse of the Quads
Number of HIMs: 11
A-Boot, Copay, Dorothy, DQ, Duggar, Gumbo, PK, Radar, Snuggie, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH x20
Imperial Walkers x15
Michael Phelps x15
-Mission of F3
Arm Circles
Squats x10
Merkins x 10
-5 Core principles
Tha Thang:
Four Corners AMRAP – PAX: Mosey between corners. Aim for 3 rounds
1. 20 Merkins
2. 20 Squats
3. 20 Big Boys
4. 10 Burpees
Music: "Total Eclipse of the Heart" by Bonnie Tyler
-Base position: PLANK.
Every "Turn around": 1 Foxhole Merkin,
then return to plank
11s: Merkins + Squats
Start: 1 Merkin / 10 Squats
Next: 2 Merkins / 9 Squats
Finish: 10 Merkins / 1 Squat
Separate ends 40 yards.
Mosey Down. Bernie Sanders Back.
Music: Careless Whisper by George Michael
Verses: PLANK.
"Guilty feet": 5 Merkins.
"Dance/dancing": 5 shoulder taps each
side.
Sax-only sections: Merkins at own pace
until vocals return.
COT:
COR/NOR
-Named FNG: Onesi today after HIM posting 3x at Pooler OG = PK (Preacher's Kid)
AAR: PAX enjoyed the beatdown structure and cadence. Emphasis was placed on "You vs. You," modifying as needed. Ensuring proper form over speed to promote fitness longevity. Encouraged PAX to keep reaching out to ALL men in the community who can stand in need of F3. " If you stand to pee, you need F3." – @Pergo
Announcements
-SFN Event coming up soon. Check Slack channel 1st F for more details.
Pledge/Pray on our way!