Month: May 2025

5/5/25

Cinco de Mayo

Pax
Pooh Bear – Q
Echo
Cinnamons
Norm
Waldo
Carmen San Diego
Purdy – 6
Mercy
Wax On
Manchester
Ukulele
Sven

Welcome, Mission, 5 core principles, and Credo.

Warm up consisting of:
Windmills
Forward and Reverse Arm Circles
Lateral Lunges (30 sec holds)
SSH

Countorama
Ran to different loacations around downtown Whitehouse. Did 2 sets of beat downs.

Set #1
5 Burpees
10 Bonnie Blair’s
15 sec hold Al Gore
20 Merkins
25 Big Boys

Set #2
5 Burpees
10 Lt. Dans
15 Monkey Humpers
20 Shoulder Taps
25 LBCs

Cooldown stretches including:
Upward salute
Toe Touch
Static Lunge
Upward dog
Child’s Pose
Spinal Twist
Butterfly

Countorama
Nameorama
Six
Announcement
Prayers

Merkins in the Moonlight
PreThang:
25 Don Quixotes

Thang:
Merkin Mile: 1-mile run with 1/4 mile pause for 25 merkins each

Merkin Jax: 1:4 ratio of merkin to plank jack (up to 5:20)
50 BBC
20 Jackass Merkins: 1 merkin to 2 donkey kicks (no stacking)
50 BBC
25 knerkins
25 Superman

COT & LDP3
PAX: Southie and Colson

Backblast: May 4th, 2025

AO: Pump Station (black ops)

PAX:
(Q) Carmen Sandiego

Workout: Huckin Rills (black ops)

FNG’s: N/A

The Thang: with a ruck sack on, I rucked 1.75 miles of hills. Did a mix of stairs, reverse walking and regular straight forward walking.

Backblast: May 3rd, 2025

AO: Battlefield

PAX:
Q – Carmen Sandiego
Lift Kit
Waldo
Crawdad
Runt
Vesta
Doubtfire
Hannibal
Spaulding
Shepherd
Viper
Rudy
Footloose
Norm
Jersey
Huckleberry
Djibouti
Arcy
Weasly
Lonzo

Workout: JENGA Beatdown

FNG’s: N/A

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 core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him

Warmup: Learning to fly learning to land, piano keys, Willie Mayes Hayes

The Thang:

Each JENGA block was numbered 1 – 6 which corresponded to a 15 rep workout. 1 was no cheat merkins. 2 was Bonnie Blairs. 3 was Burpees. 4 was V Taps. 5 was American Hammers and 6 was Squats. Broke out into 4 teams. The team that pulled the block, all the other teams had to do that workout.

Rules were: use only one hand, 30 second timer, and had to pick lower than 3 from the top. If tower fell, the team would have to do suicides to the cones.

Ended up playing 2 games. The latter was much faster with less reps and less time (10 seconds)

Ended with:
Count-O-Rama: 20
Name-O-Rama

The Six – Vespa

LDP3

Ball of Man

Life can be like a JENGA tower. It can break down at any moment. The most important thing is to build it back up and keep going. Remember, you are not alone.

5/3/2025
Q Runt
Q Crawdad

Rudy
Footloose
Arcy
Thor
Djibouti
Doubtfire
Viper
Hannibal
Doogie
Fat Amy
Vespa
Lonzo
Wipers
Norm

What we did….
Ruck to the river
Run to ?

Flag handoff from Runt to Crawdad

Assumed it was the following PAX

Guardian
Spaulding
Tarnished
Carmen Sandiego
Radio – Q

Nightmare – 5/2/25 – Fat Amy’s Mosey

PAX:
Pimento
Huckleberry
Coal
Nitrous
Photon
Meatloaf
Guardian
Spaulding
Bourbon
Gold Star
Fat Amy (Q)

Warm-up: 6 ct motivator, 5 ct squativator

The Thang: Mosey around the Nightmare and complete the Fat Amy WOD (developed by crazy cross-fitters, made better by even crazier F3'ers)
Set a timer for 2 min: run as pack, stop on the timer, complete the exercise, and run again until timer sounds, repeato.

Exercises done:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (1:1)
10 Burpees
20 Merkins
10 Burpees
Bear Crawl out and back
10 Burpees
20 Merkins
10 Burpees
30 Lunges (1:1)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

5/2/2025

Pax
Footloose -Q
Huckleberry

Rucked in the rain starting at the Fallen Timbers Monument.

Rosco joined us.

F3 BB
Backblast: April 29th, 2025
AO: Necropolis
Workout: Riverwalk Run

PAX:
Capitol – Q
Coconut
Mile High
Bourbon
Fossil
Guardian

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 core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him

The “Thang”:
An out and back run.

Route – Run across the bridge towards Conant St., to the left down to the riverwalk path. Run the path along the river (stay left at forks in path) after seeing the park shelter on the right, take the next right up through side cut. Cross the street and hang left to continue out the bike path. Turn back at 5:55am. Same route back.

Pickup the six. Stretches in the parking lot.

Ended with COT:

Count-O-Rama
Name-O-Rama
The Six
Announcements
LDP
Ball of Man

F3 BB
Backblast: April 21st, 2025
AO: Gauntlet
Workout: Capitol's FNG Experience

PAX:
Capitol – Q
Huckleberry
Bourbon
Spaulding
Fossil
Mile High
Irish Hoss
Carmen San Diego
Photon

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 core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him

The “Thang”:
Re-live Capitol's FNG experience.
The beatdown on my first day out was Burpeclipse led by Photon. The general idea is that variations of burpees get harder as you go. The version I led was a bit modified based on memory.

Mosey to the hill behind the baseball fields.
Starting at the base of the hill, do the following rounds of burpee variations. In between each set of burpees run up and down the hill twice.

10 Up Downs [2 hill sprints between each set]
10 OG (regular) Burpees
10 HR (Hand release) Burpees
10 One-legged Burpees
10 Mountain Climber Burpees (4 Mountain Climbers after the pushup)

Run the loop – a quarter mile around the soccer field, return to burpee sets.

10 Diamond Burpees (pushup with hands close together)
10 Plank Jack Burpees (kick both legs out and back in after pushup)
10 Peter Parker Burpees (during pushup, raise right knee up, do another pushup raise left knee up)
10 Kraken Burpees (three pushups instead of one)
10 Broad Jump Burpees (stand with both feet together, long jump forward, do a burpee where you land, continue 5 out and 5 back)

Mosey back to the flag.

Ended with COT:

Count-O-Rama
Name-O-Rama
The Six – Irish Hoss
Announcements
LDP
Ball of Man