5/16 – The Rabbit Hole
"Dora the Hill Explorer"
Q – Viper
PAX:
Vespa
Doubtfire
Footloose
Brickyard
Carmen San Diego
Jingleheimer
The Thang:
Partner workout with 4 rounds of 6:30. One partner runs up and down the hill, the other does work at the base, then swap.
Round 1 – Burpees
Round 2 – Big Boi Situps
Round 3 – Merkins
Round 4 – LBCs
CoT:
6 – Jingleheimer
Prayers – Doubtfire and family
F3
Squares w/ Block
Nightmare
5/16/25
5:30 am
PAX:
Capital
Spaulding
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
7 Motivators in Cadence
THANG:
Block/Weight Needed
20 reps of each
The die is rolled to determine the square to do (1-6) per the following:
Square 1: Curls with Block
Block Swings
Bent Over Rows with Block
Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats
Square 3: Imperial Walkers
Squats
High Knees
Square 4: Overhead Press with Block
Curls with Block
Bent Over Rows with Block
Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)
Square 6: Run
COT: Sixth was: Spaulding
16 May 2025 Backblast: Colson and Southie posted.
50 Don Quixotes
25 WWIIIs
50 Big Boys
50 LBCs
50 American Hammers
50 Hello Dollies
50 Freddy Mercuries
50 Outlaws
1-mile cooldown
End with COT.
F3
Squares w/out Block
The Wall
5/15/25
5:30 am
PAX:
Guardian
Waldo
Geppetto
Finkle
Cole
Mile High
Deep Impact
Bourbon
Lego
Meatloaf
Fossil
Drip
Gold Star
Spaulding
Flo
Pimento
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
7 Motivators in Cadence
THANG:
20 reps of each
The die is rolled to determine the square to do (1-6) per the following:
Square 1: Box Cutters
Bicycles (2 is 1)
Hello Dollies
Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats
Square 3: Imperial Walkers
Squats
High Knees
Square 4: Lt. Dan’s (2 is 1)
Speed Skaters (2 is 1)
Ninja Squats
Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)
Square 6: Run
COT: Sixth was: Drip
Date: 5/14/2025
AO: Grantland
F3 Mission Statement
5 Principles
Disclaimer
End in a COT
PAX:
Photon
Echo
Guardian
Bourbon
Ukulele (Q)
Warm-up: Side straddle hops, willie mayes hayes
The Thang: Stage 1
Lateral park block runs
Start opposite of the block
20 merkins run to the block 20 block squats run back 20 leg raises run to block and bring it across
Run to opposite side do 20 bonny blairs run to block 20 american hammers run back 20 tricep extensions run to block and bring it across
Run to opposite side do 20 absolutions run to block and 20 shoulder presses run back and do 20 jump squats run to block and bring it to stage 2.
Stage 2
Sort of suicides but with block
Bring the block to the next cone and run back to start to do 10 everytime.
First time rifle carrying the block second do lunge with block third bear crawl dragging the block
Count-a-rama
Name-a-rama
6th – Echo
LDP3
Ball of Man
Falcon at the Nest
5/12/25
The Nest
Pax:
Armstrong
Deliverance
Fallout Boy
Pinto
Raven ~ Q
Intro
5 Principles
Credo
The Thang:
The Falcon Memorial BD.
14 SSH (in Cadence)
Then 4 rounds of:
26 Flying Squirrels
26 American Hammers
26 Lunges
26 Curls
– – One Lap (400m)
26 No Cheat Merkins
Then 14 SSH (in Cadence)
On April 29, 2024, Jason Richards passed away after his first BD in STL. This BD was to honor his memory.
From the BB in STL:
"FNG, Jason Richards, had finished his first workout and the naming process was underway. Jason shared about his love for his four kids, his incredibly strong wife, and love for “real” country music before collapsing.
The 14 SSH In Cadence remind us we do this together and that Falcon was the 14th man that morning of his passing. The 26 count, remembers the legacy he left and impact on his 026 community."
CoT
BoM
It was an honor to lead.
Raven.
Ruck-a-saurus Wednesday
Mudhole
5/7/25
PAX:
Fallout Boy
Armstrong
Raven ~ Q
Intro
5 Core Principles
Credo
Rucked to the to south side of the park. Tried our best to stay on gravel instead of concrete. It was an attempt to ease the pain/injury in Armstrong's knee.
CoT
NoR
Announcements
BoM
As always and honor to lead!
Wednesday Ruck
Mudhole
5/14/25
PAX:
Armstrong
Pinto
Raven ~ Q
Intro
5 Core Principles
Credo
Rucked to the to south side of the park. On the return to the parking lot, took the long way around the loop.
CoT
NoR
Announcements
BoM
As always and honor to lead!
14 May – FoD
Swampball
Q – Viper
PAX:
Snake Bite
Fat Amy
Doogie
Dill
Mercy
Sven
Callahan
Stark
Purdy
Lyman
Freebird
Gulliver
The Thang:
Swampball. 6v6 with a full-time camera crew. It was epic. Despite a late rally, team green could not overcome team pink, losing 7-6. With two final pushes for the equalizing goal, it was not to be, with two near catches in the goal, the ball rolling off the tips of fingers on what would've been an epic finish was not to be.
CoT:
6 – Sven
Prayers – Callahan's mom, Wario, Doubtfire and family, all those travelling for the Spartan race this weekend.
F3
Squares w/ Block
The Commons
5/13/25
6:16 pm
PAX:
Gold Star
Coconut
Crawdad
Ponzi
Everest
Nick “Spreadsheet” DeLong (FNG)
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
7 Motivators in Cadence
THANG:
Block/Weight Needed
20 reps of each
The die is rolled to determine the square to do (1-6) per the following:
Square 1: Curls with Block
Block Swings
Bent Over Rows with Block
Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats
Square 3: Imperial Walkers
Squats
High Knees
Square 4: Overhead Press with Block
Curls with Block
Bent Over Rows with Block
Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)
Square 6: Run
COT: Sixth was: Coconut