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F3 Suncoast Weekly

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
September 04, 2019
New this week
Clearwater Launch: Saturday - Sept. 7, 2019
Highlander Park: 1920 Pinehurst Rd 
Dunedin, Fl 34698         7am

Launching a new F3 for the Clearwater area. Clown Car, near SR 70 Exit, I-75 @ 5:30. Contact Lancelot or Aquaman for inquiries.

Q's Wanted - VQ's Wanted!
One of the core principles of F3 is that workouts are led by men who participate in the workout, in a rotating fashion, with no training or certification necessary.  Have you led a workout? We have had a number of VQs in November, let's keep it going!! Now is the time to commit to a day or two! If you have any questions about the role of the Q, or do you want to lead a portion of a workout, but not the whole thing, reach out to a fellow Pax member who has already Q'd and we will share with you!   Click on this link to fill up the Q schedule
Ronald McDonald House: Monday, Sept. 9th, 2019
401 7th Avenue S - St. Petersburg, Fl  33701

Clown Car: 4:30 Munchies, 11569 SR 70 E.  Please remember if you signed up to bring food or supplies. Didn't sign up fast enough?  Bring snacks or plates/utensils to place in their pantry.

Ever wonder how we stack up with other F3 Regions or wonder how their workouts compare? Now is our chance to show what F3Suncost is made of!
Welcome to the IronPax Challenge. Every Saturday at the Adventure Park beat down during September we with a pre-escribed workout to follow. Each of us will time and submit our individual times/reps. Results will then be posted per individual F3 member and region per workout and a total for the entire challenge

Each PAX must register to participate. To register go to After each IronPax beat down we will enter our results on the same form.
We can open this up to other AOs and times but I think it gives us a great opportunity to gather at AP. The workout instructions and video will be sent out via twitter each Sunday. Sign up and follow @F3IronPax. See you in the gloom!


Week 1 Workout:   “Killer B’s”


5 Rounds for Time:

   Broad jump 10 yards    10 burpees, 10 BonnieBlairs (count each leg, WATCH THE VIDEO), 10 BigBoi SitUps
   Broad jump 10 yards    10 burpees, 10 BonnieBlairs (count each leg, WATCH THE VIDEO), 10 BigBoi SitUps
   Broad jump 10 yards    10 burpees, 10 BonnieBlairs (count each leg, WATCH THE VIDEO), 10 BigBoi SitUps
   *Bearcrawl 30 yards back to “Starting Line”

*Please watch the video for proper exercise form and workout progression:

*After completion, go to to enter your ELAPSED TIME – score MUST be submitted by Saturday, September 7, 11:59:59 PM
*you may complete the workout as many times as you want – ONLY ENTER 1 SCORE

Still Fresh
Happy Birthday to Ripken
No "Respect" for another year!
Savage Run Florida!
Join your fellow pax with this epic event.  Hard Commit now by clicking on this link: Savage Run Florida 
Upcoming Races

Venice Half Marathon   9/14

Philippi Shores 5K  - Philippi Shores Elementary   10/5
Ronnie's Run 10 Miler, 5K & 5 Mile Challenge    10/12
Game Day 10K  : Lakewood ranch  10/12
Sarasota Half Marathon   10/20
Care2Tri   -  Lakewood Ranch    11/2

Florida West Coast Half Marathon     12/8
Ragner - Florida Trail Alafia        12/ 7-8

Welcome FNGs!!
  • Sir Wallace
  • FIOS
  • Ivanka
  • Steel
  • Goose
  • Trane
  • Daniel-San
  • Peach Pit
  • Ryno
  • Deepfried
Let's get to EH'ing and fill this list week after week!
VQs this week:

1st F
List of Workouts

Q Schedule
 - Lots of Q dates available in September!

1st F Ideas: Contact Mr. Clean
2nd F
Wawa- Lorraine/70 - Saturday after Beatdown
Paneras UTC - After Friday Beatdown, NBP

Rusty Bucket  - Date/Time TBD - Last Wednesday of the Month

Interested in taking over 2nd F Q? Contact Recall
3rd F
The Love Dare - Saturday/Greenbrook Park 6:15a

The Christian Atheist - Wednesday/Peaches on 70 7:00am

3rd F Ideas: Contact Ripken

F3 Workouts are:
  • Free of Charge
  • 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 or Trust
These are the 5 core principles that every F3 Pax should know!
Copyright © 2017 F3 Lakewood Ranch, All rights reserved.

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F3 Suncoast · Outdoors - Always · Lakewood Ranch/Sarasota, FL 34202 · USA

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