Month: February 2025

Valen-hog day

Rudy
Irish Hoss
Cyber truck
One man band
Salisbury
Wario
Dougie
Huckleberry
Thai guy
footloose
lonzo
Second Wonder (FNG)
Crawdad
Lift kit
Shepherd
Runt
Djibouti
Mercy (q)

Started with some stretches geared toward loosening us up for valentines day, then did the classic Groundhog day workout, created by Lyman. This was 4th year in a row, I believe. The first year was at Field of dreams in the Shelter house, second at Wakanda under the overhang, 3rd at Rabbit Hole – these were all done on actual Groudnhog day. It fell on a sunday this year, so it was delayed til Saturday. The beatdown is hard to complete in the time given, but it can be done.

For the duration of the song "I got you babe" by Sonny and Cher, try to get through all the exercises. This workout is meant to mimic Bill Murray waking up every day in the movie, the firs thing he hears is "I got you babe." this happens on repeat for the duration of the movie, until he learned his lesson. What was the lesson? go watch the movie.

5 B urpees
10 I mperial Walkers 1 is 1
15 L unges 1 is 1
20 L BCs

25 M erkins
30 sqU ats
35 R osalitas – like hello dollies, but legs up in air at a 90
40 R andys – arm flaps, like in A Christmas Story movie
45 A pollo Onos – speed skaters
50 big boY sit ups

We did this 6-7 times.

COT

Salisbury
Djibouti
Runt
Cyber Truck
Footloose
Huckleberry
Mercy (q)
Norm
DOugie
Fat Amy
Lonzo
Viper
Doubtfire
Second Wonder

Some rucked, some ran

COT

Salisbury
Djibouti
Runt
Cyber Truck
Footloose
Huckleberry
Mercy
Norm
DOugie
Fat Amy
Lonzo
Viper
Doubtfire
Second Wonder

Some rucked, some ran

COT

Run!

Pax:
Capitol
Badger
Radio
Van Gogh (Q)

Ran to boundary to 2nd street to other boundary to 6th and back to the fortress. Then ran around 6th until time

Welcome

F3 Mission & Core Principles

PAX:
Lonzo
Mercy
Wario
Landslide
Footloose
Lyman (QIC)

Notes: low 20s degrees with a biting wind.

Warmup: 20 Side-Straddle Hops

The Thang:
40 Burpees
80 Curls
40 Hammer lunges
80 Gecko leg lifts
40 Thrusters
80 Kettlebell swings

Every four minutes, move two parking spot lengths. Rotate through the following movements
1. High Knees
2. Bear crawl
3. Frog jump
4. Merkin bunny

Countorama (6)
Name-o-rama
Landslide was the Six
LDP3 – Mammon
Announcements
Ended in Prayer.

Honored to lead today!

Lyman

2/14/2025

Q- Gangbox
Diesel
Purdy
Irish Haus
Gmo
Lonzo
Footloose
Goldwing
Echo
Rudy

It was Cold and Bitter morning for a team puzzle race, and i loved it. Thanks to the 9 guys who came out and gave there best attempt at doing a puzzle meant for a 3 year old.

Backblast: February 14th, 2025

AO: Nightmare

PAX:
Carmen Sandiego (Q)
Huckleberry
Guardian
Piggly Wiggly
Ukulele

Workout: Ice Ice Baby
FNG’s: No

Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

Credo: Leave no man behind but leave no man where you found him.

The warmup: chain breakers, Willie Mayes Hayes, SSH

Burpees to Vanilla Ice, Ice Ice Baby

The Thang:

Did a Greta 1-2-3 workout who is Dora’s Icelandic cousin. Everything is done with a block. 100 Goblet Squats, 200 Overhead Shoulder Presses, 300 Block Swings with a partner. While one does the exercise, the other carries the block to the cone and runs back. Rotates with partner. Partner runs to bring back the block. Rinse and repeat until the milestones are hit.

Did a partner support back to back drill. Ended with In the Air Tonight plank hold.

Count-O-Rama – 5
Name-O-Rama
The Six – Guardian
LDP3
Ball of Man

Ice Day Beatdown
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Thang:
Warm-up
10 reps each: Arm circles, Windmills, Squats, Block Merkins
5 Rounds 5 Reps
*Increase by 5 reps each round
1. Goblet squats
2. Thrusters
3. Curls
4. Block Rows
5. Block Dead Lifts
EMOM
*10mins
5 Block Swings
5 Block Merkins
5 Skull Crushers
Bonus Round
Circle of Heavy Block Clean and Press
Alternating every rep for each PAX

Count-o-rama: 3
Name-o-rama:
Gulliver
Chubbs
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

The Pre-Ruck was a little short the 15 minutes it took me chiseling my car from a block of ice. That really cost me thank you Tarnished for showing up and making it worth the effort today.
Mile High and Tarnished for the Pre Rusck 2.5 miles.

Fanny Farmer Walks BB

Welcome
Mission
Principles

Pax
Tarnished
Mile High
Flo (Q)

Pax rotated farmer carries with 35lbs per hand while remaining team members performed exercises:
Step ups
Squats
Lunges
Monkey Humpers
Deadlifts
Swings

Cadence Work
Merkins
Flutter Kicks
American Hammers

COT