Month: April 2025

4/22

Q – Viper

PAX:
Footloose
Mercy
Shepherd
Djibouti
Waldo
Spaulding
Rudy

The Thang:
We Murphed. Clockwise. Some did a "leap Murph" to make up for alleged shortcomings on other Murphs.

6 – Mercy

Prayers – Gulliver's mom, Bluto

2.0 Beatdown at The Fortress 4/13

Pax:
Coconut
Tiny
Carrot
Chopstick
Photon
FNG (Photon 2.0)
Spaulding
Guardian
Madden
Capitol
FNG (Capitol 2.0)
FNG (Capitol 2.0)
FNG (Capitol 2.0)
Irish Hoss
Ninja
Wax On
(FNG Wax On 2.0)
Broadway
Primetime
Doubtfire (Q)
Doubtfire's M
Tommy Coppage (FNG)

I broke this beatdown into 4 unique games to break up the monotony for the Littles. We started by breaking into two teams. Broadway and Tiny rock, paper scissored for first "at bat". Broadway scissored Tiny's Paper.
The first game was to have one player throw a lacrosse ball into one of three goals. The farthest goal gained the greatest number of points for the team, but if missed, it cost the least amount of reps for the opposing team. We played 5 rounds with each team sending one thrower to the plate per round. Losing team did reps while winning team held plank.

Game two was a good old fashioned game of kickball. Each run scored resulted in 5 reps for the defensive team. Each out made resulted in reps for the offensive team.

We then played a fun game of Bocce Ball. Each team had four balls. The nearest three balls were scoring balls and resulted in reps for the losing teams.

Lastly, we threw a frisbee about 100 yards to the tee box of Disc Golf Hole #8. While the frisbee was in the air, we got to run. Once it hit the ground we had to bear crawl to the frisbee. When we got to the tee box we formed two lines. Each team alternated throwing their disc toward the cage. Each throw resulted in reps.

This concluded our third edition of the 2.0 workouts in 2025.

We had a blast. We look forward to seeing you in May on the THIRD Sunday.

-Doubtfire

Necropolis Ruck
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 Workout:
We rucked around the sidecut loop along the river then back along the towpath. We got 3.22 miles in.
6 Speech
Count-o-rama: 4
Name-o-rama:
Raven
Photon
Echo
Guardian
Coal
Geppetto
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

Backblast: April 22nd, 2025

AO: Necropolis Run

PAX:
Carmen Sandiego (Q)
Norm
Mile High
Coconut
Gulliver
Fossil
Capitol

Workout: Fartleks
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.

Warmup: jog to the parking lot across the street. Butt kickers, high knees, karaokes, Dion Sanders, backward stretch walks, wiggly arms

The Thang:
Ran to the wall. Lights were setup throughout. Red meant 3 burpees, green meant sprint, blue meant jog and white meant walk. I would change the colors varying the speeds. Towards the end, anyone could change them. Ran back to the flags. Stretched with Willie Mayes Hayes and Piano Keys.

Count-O-Rama – 7
Name-O-Rama
The Six – Carmen Sandiego

LDP3
Ball of Man

4/22/25

PAX
Footloose -Q
Mercy

Pre/post Murph ruck

Foundry 4/21/25 IPC Light
PAX:
Rudy
Landslide
Coconut
Viper
Meatloaf
Norm
Gulliver
Fat Amy (Q)

Warm-up: SSH, Willie Mays Hayes, Back stretches

The Thang:
Throwback to 2021 Week 1: Revenge of the Bunnies
IPC Light = complete with a partner

4 Rounds, Each Round:
800M run
25 yard Murder Bunny
10 HR Merkins
25 yard reverse Murder Bunny
20 of "Round Specific Exercise"
25 yard Murder Bunny
10 HR Merkins
25 yard reverse Murder Bunny

Rounds 1 & 3: 20 blockees with a thruster
Rounds 2 & 4: 20 burpee block jump overs

Each round, one partner runs 800M, while other partner starts work. When partner returns from run, they can share the work by tagging in/out until round is complete. Then start the next round

COT: Viper 6

Pax:
Armstrong
Deliverance
Fallout Boy
Raven
Pinto (Q)

April 21st – 21 reps of each.
Arm circles forward
Arm Circles backward
Chain Breakers
Block Goblin Squats
Block Curls
Block Rows
SSH
Mericans
Sit-ups
Block Twists
Block Curl
Thrusters (squat into overhead press)
Mountain Climbers
Elephant Walk
Flutter Kick

Repeated circuit 3 times.

Announcements / Prayer Requests / COT

We rucked and ran
Q- wipers
Runt
Norm
Bulldog
Echo
Lancelot
Crawdad
Footloose
Huckleberry
Doogie
Djibouti
Lonzo
Full pull

Purdy #12 – 04/21/25 – Camelot –
Let’s Work off That Easter Candy

WARM UP: Willy Mays Hays’, Calf Stretches, Potato Pickers, in cadence.
WORKOUT:
– Mosey over to the path around the pond.
– 1 Lap around the pond
– 50 Side Straddle Hops
– 1 Lap around the pond
– 50 Squats
– 1 Lap around the pond
– 50 Mountain Climbers
– 1 Lap around the pond
– 1 Minute Plank
– 1 Lap around the pond
– 30 Merkins
– Repeat

Q – Purdy – 6
Guardian
Doubtfire
Hannibal
Lyman
Mercy

F3 Easter Beatdown
PreThang:
25 Don Quixote
1-mile run

Thang:
25 Dying Cockroach (4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly)

Murder Bunny 30 yards and repeat 25 dying cockroach

25 Grave Diggers (Coupon exercise. Start standing with feet shoulder width apart and straddling a coupon. Bend over and grab coupon and lift it up and over the right shoulder until the coupon is by your right ear. Then return the coupon between your feet. Repeat on left side. This is easily completed as a 4-count exercise)

Reverse Murder Bunny 30 yards and repeat 25 grave diggers

Resurrection cockroach (4-count ab exercise done lying down on your six and pulling your knees and arms to your chest, then rapidly extending arms and legs back out, then back in. Preferably done directly after the Dying Cockroach and with at least one extra rep.)

Murder Bunny 30 yards and repeat 25 resurrection cockroach

Wave of Merkins(count up to 10)

COT & LDP3
PAX: Southie & Colson