Meatloaf – Q
Djibouti
Runt
Photon
Sherbert
Wipers
Thai guy
Huckleberry
Yoshi
Finkle
Jersey
Waldo
Lyman
Norm
Beach Boy (FNG)
Warm Ups (obviously)
Pickle Pounders
Monkey Humpers
Do this 3x for 2 rounds
2 Absolutions
12 Squat Thrusters
20 Curls
24 Block Swings
Then this 3x for 2 rounds
4 Manmakers
12 Goblet Squats
20 Tricep Extensions
25 Overhead Press
Meatloaf – Q
Djibouti
Runt
Photon
Sherbert
Waldo
Fat Amy
Lyman
Norm
Archy
Beach Boy (FNG)
We rucked and ran
Backblast: April 5th, 2025
AO: Fortress
PAX:
Carmen Sandiego (Q)
Golden Gate
Guardian
Callahan
Spaulding
Isosceles
Gulliver
Tarnished
Binford
Montoya
Workout: Doracides
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: tiger pose, then moved to the left and did the cobra and the greatest stretch ever. Moved to the left more and stopped to stretch the calves. Then came back to standing position. After that we did bat wings.
The Thang:
Dora setup with sprints. Split up into partners.
1 pax did:
100 merkins
200 AH’s
300 squats
400 LBC’s
500 SSH
The other pax ran to the first cone, did 1 burpee and ran back. Then ran to the second cone and did 2 burpees then ran back. He then ran to the third cone and did 3 burpees then ran back. Cones were separated by 25 yards each.
Partners rotated after the suicides. After everyone finished, we ran one sprint cycle together.
We ended up having some time left. So we did more partner work using the parking space lines. One pax planked while the other pax bear crawled to the next line to do a burpee. Once that pax finished, the other partner bear crawled to the next line in the parking lot to do a burpee and hold plank. We did this down and back.
We did stretches at the end. Willie Mayes Hayes, Pretzels and Piano Keys
Count-O-Rama – 10
Name-O-Rama
The Six – Spaulding
LDP3
Ball of Man
Weather turned out good. No rain during the workout.
Friday, 4/4/2025
PAX
Footloose -Q
Stalker
Mercy
Huckleberry
Tank
Ruck down the path at Keener
Backblast: April 4th, 2025
AO: Rabbit Hole
PAX:
Carmen Sandiego (Q)
Ukulele (Q)
Vespa
Rudy
Purdy
Footloose
Manchester
Brickyard (new guy)
Gold wing
Norm
Doubtfire
Workout: Breaking a sweat
FNG’s: yes, Brickyard
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: 30 SSH’s, piano keys, Willie Mayes, Hayes
The Thang:
Block work:
25 bent over rows
25 squats w/block
25 curls
25 overhead presses
20 russian twists
20 flutter kicks 2 for 1
20 offset merkins
20 dips
Took sled to hill. Rotated pax.
10 bonnie then run to the top, then do 10 absolutions. Run back down after.
10 side lunges, bear crawl to the top of the hill, 10 absolutions and ran down after. Held Al Gore.
Took sled back by rotating pax.
Count-O-Rama – 11
Name-O-Rama
The Six – Gold Wing
LDP3
Ball of Man
Backblast:
Run Across Rohan
Pax: Dora, Brogan (Q)
Warmup: 15 Don Quixotes
2.5 mile run
15 Sit ups
60 Squats
40 Merkins
Ended with COT
4/4/25
PAX
Footloose -Q
Rudy
Norm
Pre 🐇 🕳️ ruck
200k
PAX:
Chubbs Q
Meatloaf
Gulliver
Mission, 5 core principles
Warm-Up
1. Backwards Walking Warm Up: Walk backwards around the island
2. Dynamic Stretching: Chain Breakers
3. Hamstring Stretch: Potato Pickers
Workout: My trusty ride just hit 200k miles and it seems appropriate to shoot for reps in this beatdown.
Do list work at the first cone, head right to next cone. After completing work at 4th cone head back to first cone and repeato.
1. 10 Merkins
2. 20 Flutter kicks
Head to next cone
3. 10 Curls
4. 10 Shoulder Press
Head to next cone
5. 20 mountain climbers
6. 10 Superman's
Head to next cone
7. 40 Air presses
8. 10 Single leg deadlisfts
Head to first cone and repeat
Pax completed 10 rounds, for a grand total of 1,300 reps.
COR
NOR
6
Announcements
LDP3
Prayer
Spring Break 7 4-3-25
Doubtfire
Rudy
Olive Oil
Bulldog
Vespa – Q
Tackleberry – 6
Manchester
Welcome F3
5 core principles
Warmups: SSH, arm circles, potato pickers IC
TABATA : 6 rounds of 5 movements
45 seconds on, 15 rest, work including:
Block Curls
Imperial Walkers
Block Squats
Plank shoulder taps
Mt. Climbers
Lunges
Baby Cows
Block Swing
Hillbilly Walkers
Speed Skaters
Plank
Merkins
Side Straddle Hops
Last round: ManMakers, Burpees, SSH, ManMakers 💪
COR, NOR, LDP3, COT 🏁
Backblast: April 3rd, 2025
AO: The Wall
PAX:
Carmen Sandiego (Q)
Ukulele
Lego
Mile High
Guardian
Bourbon
Photon
Spaulding
Geppetto
Stark
Huckleberry
Workout: Endure and Conquer
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: 5 count motivators, piano keys, hairy rockettes
The Thang:
7 stations, a minute a piece. AMRAP the exercise. After each minute run a full lap and go to the next station
1. Absolutions
2. One legged squats
3. Australian push ups
4. Wall Sits
5. WW3 Thors
6. Coupon jump/dips
7. Ruck sack/stairs
Green sally up/green sally down with leg lifts at the end
Miscalculated the time for the lap. Should of had it timed longer. Quite a few of the pax did not make it to their station in time. At least do 4 to 4:15 for the full lap at the wall.
Count-O-Rama – 11
Name-O-Rama
The Six – Stark
LDP3
Ball of Man