Robert - "Jay" Francia, Real Estate Professional

09/03/2026

Backblast
Date: Tuesday 9/3/26
Weather: 73 degrees overcast
AO: 🐅Town
QIC: Ironman and Spartan
PAX in attendance: Strong Jaw, Spartan, Ironman, Special Agent & Triple Threat
FNG: 0
Total: 5

1) Warm up: (all in cadence
SSH (20 count), Imperial Walker (20 count), Abe Vigoda (20 count) & Mosey around track
Various stretches led by Ironman

Various warm up exercises (20 count) by Ironman

2) The Thang:
Blimps:
Round 1-10 burpees with MOT (run to 20 yard line)
Round 2-20 lunges with MOT to 20 yard line)
Round 3-30 Imperial Walkers then MOT to 20 yard line
Round 4-40 Merkins, then MOT to 20 yard line
Round 5-50 Plank Jacks, then MOT to 20 yard line
Round 6-60 Squats
Rinse and repeat with MOT Murder bunnies 🐰 & Coupon
Mosey (lap around track)

Round 2 repeat Blimps but for MOT, After each exercise you sprint to the endzone and back to the next starting point until time is up!

COT:Putting God as the centerpiece of our lives to give us strength!

Close:
“Lord, give us the strength to endure the hard path, the discipline to keep showing up, and the faith to trust what’s on the other side. Amen.”

Please check out the F3 nation website below 👇

https://f3nation.com/

480 Kenilworth Drive, Towson, MD
When
Thursday 5:30AM - 6:15AM (45min)
Contact
Notes
Carver Center For The Arts And Technology. Shovel Flag posted on parking lot island. Meet on turf field near goalpost inside track. For more information, contact Triple Threat aka Jay Francia, 410-215-7309

09/03/2026

For Rent in Baltimore City! 1835 N Bond Street Baltimore, MD 21213! Move in Ready at $1600/month! For more details, please click on the URL link below. For more information, please call Robert - "Jay" Francia, Real Estate Professional 410-410-327-2200 (Office) or 410-215-7309 (Direct)

MLS # MDBA2228156 - Come see this well-maintained 2 bedroom with bonus den or office and 2 full bath townhome in sought after Oliver (Baltimore City) with fenced in rear yard! This home has central...

08/17/2026

Just Listed for Rent in Sought after Oliver (Baltimore City)! 1835 N Bond St. Baltimore, MD 21213! Available Immediately! Click on the URL below to view complete details. For a tour, call Jay at (410) 215-7309!

MLS # MDBA2228156 - Come see this well-maintained 2 bedroom with bonus den or office and 2 full bath townhome in sought after Oliver (Baltimore City) with fenced in rear yard! This home has central...

08/13/2026

Backblast
Date: Tuesday 8/13/26
Weather: 72 degrees clear
AO: 🐅Town
QIC: Triple Threat
PAX in attendance: Ironman, Special Agent, Strong Jaw, Spartan, guest from Downrange (Bitroot) & Triple Threat
FNG: 0
Total: 6

1) Warm up: (all in cadence
SSH (20 count), Abe Vigodas (20 count) & imperial Walkers (20 count) various stretches (led by Spartan)

2) The Thang:
6 workout 🏋️ stations. Tabata style 40 seconds on, then 15 seconds rest 20 yard run to next station, then begin next workout until whole circuit is complete. Mosey around track for cooldown. Rinse and repeat until time is up!

High plank, block swings, lunges, Arm Curls, squats, & Thrusters

Cool Down / COT

Slow stretch
Name-o-rama
Announcements
Short reflection (gratitude, reset mindset, etc.)

08/06/2026

Open House this weekend! Please stop by! Thank you. Jay Francia, Coldwell Banker Realty, 410-327-2200 (office), 410-215-7309 (direct)

10/22/2025

Check this out. Way to go Alana on your athletic accomplishments! Keep up the good work.

10/22/2025

I am so proud of my nephew! Keep up the good work Aidan! You are truly gifted and well rounded on and off the tennis 🎾 court!

1,314 Followers, 1,813 Following, 6 Posts - See Instagram photos and videos from aidan ()

05/27/2025

Memorial Day Weekend Sibling Reunion NYC 2025!

05/13/2025

I’m so excited to be back!