Month: July 2025

Purdy #16- 07/07/25 – Camelot –
Swamp Softball

WARM UP: HavaCatch
WORKOUT: SoftballPlayin’/BaseRunnin’/BallChasin’/BurpeeRama
Purdy – Q
Fat Amy
Snakebite
Sven
Golden Gate
Yoshi
Guardian -6
Doubtfire

I Pit-T the fool

1 mile run
Cadence:
25 Singlet Merkins (6 count)
25 4-count American hammers
25 4-count squat
25 4-count jacks
Optional: Repeat 1X

AMRAP: (2 minutes with 30 second break)
Lt. Danger
BBC
Bonnie Blair’s
Burpees
LBC
Don Quijote
Plank

LDP3 and COT
PAX: Dora, TZ, and Colson

F3 Gauntlet (1st Monday)
The Murph
5:30 am
7/7/25

PAX:
Irish Hoss
Longhorn
Flipper
Mile High
Peach
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

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Peach

Backblast: July 6th, 2025

AO: The Pump Station

PAX:
Carmen Sandiego-Q
Photon
Ukulele
Flat Rate
Manchester
Doubtfire
Tarnished
Madden (2.0)
Guardian
Macho Man (2.0)
Wario
Nitrous
Callahan
Chernobyl

Workout: Animal Instincts

FNG’s: none

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

Warm-up: Tarzan’s, Downward Dog/Cobra Kai, Monkey Howlers

The Thang:

Created a Pump Station Zoo Map. We had a Gorilla Pit, Bear’s Den, Zebra Run and a Bunny Nest.

1st station: Gorilla Pit – 20 gorilla humpers with blocks, 20 curls, 20 overhead presses, 20 tricep extensions.

2nd station: Bear’s Den – 30 bear squats, divided up into two teams and did a bear plank up the hill and lastly, did a two minute wall squat.

3rd station: Zebra Run – ran fartleks symbolizing Zebra’s running from predators and other PAX. Ran from the Pump Station to the Wall and back.

4th Station: Bunny Nest – 30 pickle pounders, then Contra murder bunnies/blockees (1 murder bunny, 1 blockee) then go all the way up to 10 each.

Count-O-Rama: 14
Name-O-Rama

The Six – Doubtfire

LDP3

Ball of Man

It was a warm one out there this morning. It was mid to upper 70’s.

Backblast: July 6th, 2025

AO: The Pump Station Run

PAX:
Carmen Sandiego-Q
Photon
Ukulele
Flat Rate

Workout: Let’s run

FNG’s: none

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

Warm-up: NA

The Thang:

Ran from the Pump Station, down Louisiana and made a left on 6th street. Ran all the way to Woodlands Park and ran the park loop. After exiting the park, we ran on boundary toward 2nd street and back to the pump station.

It was close to a 5k run.

Count-O-Rama: 4
Name-O-Rama

The Six – Carmen Sandiego

LDP3

Ball of Man

7/6/2025

Pax
Footloose -Q
Rudy
Mercy
Skeeter
Sweet Lou
Scrum
Bull
Snake bite
Viper
Freeloader
Purdy
Sven
Graninja

7/5/25

Q200

PAX
Footloose – Q
Purdy
Doubtfire
Lyman
Shepherd
Djibouti
Viper
Fat Amy
Fancy Feast
Arcy

Busted out the speed ladders and did some agility work and other things.

7/5/25

Q199

PAX
Footloose – Q
Scrum
Djibouti
Cybertruck
Arcy

"Ponzinator" 07/01/2025

Pax: Ponzi(Q), Anchor, Everest, Wario

Mission and Core Principles

Warm up: Arm Circles, Windmills, and Motivators

Ponzi "Pyramid" each round with increasing reps for 7 rounds. Increase the reps from 1 through 7 reps each round. Active rest!

Round 1 rep each etc.

Absolutions, Air Press, Burpee, American Hammers, Merkens, Squats, Big Boys, Mike Tysons, Mt. Climbers, LBCs, Dips, Hi Knees, Imperial Walkers, Decline Merkins, Leg Lifts, Short Run, repeato next reps 2 each and so on

Warm down
COT

July 4, 2025

PAX
Footloose – Q
Yoshi
Fancy Feast
Manchester
Goldwing
Cyber Truck
Fat Amy
Mercy
Rudy
Arcy
Purdy

Celebrating my 5-Year F3versary.

Merkins 'n Miles

Ran around the pond
25 merkins of various kinds
Repeato

COT