Month: August 2025

PAX:
Big Spoon
Spaulding
Huckleberry
Purdy
Irish Hoss
Waldo
Viper
Barney
Shepherd
Rudy
Landslide
Footloose
Fat Amy (Q)

We ran the Murph – plus a small detour up the new sledding hill

Purdy #23 – 08/13/25 – F.O.D. –
Swampball
WORKOUT: Swampball
Purdy – Q
Rudy
Callahan
Nottingham
Gang Box
Scoober
Big Tuna – 6
Viper
Big Spoon
Lyman
Snake Bite
Cantina

Welcome
Mission
Principles

Pax
Everest
Wario
Ponzi
Crawdad
Flo (Q)

COT
Six: Ponzi

Special Delivery Ruck

Welcome
Mission
Principles

Pax
Guardian, Casper, Flipper, Van Wilder, Ten Pin, Gold Star, Binford, Longhorn, Zimba, Crawdad, Archy, Tackleberry
Flo (Q)

Rucked from the Necropolis to the Wall rotating four pax carrying a pallet loaded with items weighing a total of 140 pounds.

Welcome
Mission
Principles

Pax
Photon
Meatloaf
Tarnished
Golden Gate
Coconut
Guardian
Binford
Stalker
Flo (Q)

The Thang
Station work:
Sleds
WW 3 sit-ups
Squat thrusters
Tire toss
Sledgehammer
Kettlebell swings

Randomly stopped for Ab work

COT
Six: Guardian

Backblast: August 12th, 2025

AO: The Necropolis (Run)

PAX:
Carmen Sandiego-Q
Mile High
Echo
Coconut
Gulliver
Norm
Flat Rate
Meatloaf
Isosceles
Piggy Wiggly

Workout: Scrambled Legs and Achin

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: Good mornings, Willie Mayes Hayes, Stretched on our own.

The Thang:

Started with 30 (hard way) flutter kicks to warm up the grill.

Brought out the sled with 2 big eggs (45 lbs and 35 lbs). As a team, we pulled it on the trail all the way to the next parking lot. Left the sled and made our way toward the Wall.

The trail was lit up with different lights showing the different running speeds. Green sprint, blue jog and white walk.

When we got to the wall, we did 8 count squat-avaters. Ran back through the lights to the parking lot.

This station was the achin part of the workout. Blocks and jump ropes were laid out. We paired up and did a partner workout. One partner did the jump until the other partner got back. The other partner carried a block and did a block burpee at each island in the parking lot. Once the end was reached, that person had to run the block back and switched. Did 3 rounds.

Took the sled and ran it back to the parking lot with the shovel flags. Did 10 little baby leg circles both directions. 20 Superman’s and the greatest stretch ever.

Count-O-Rama: 10
Name-O-Rama

The Six – Piggly Wiggly

LDP3

Ball of Man

Nice and humid morning.

Welcome
Mission
Principles

Runners:

Photon
Capitol
Meatloaf
Samson

Ruckers:

Binford
Golden Gate
Guardian
Tarnished
Stalker
Mile High
Flo – Q

Topic:
70’s Song
“He ain’t heavy he’s my brother”

COT

8/11/25
Foundry
BDE Mile

Pax:
Thor(q)
Meatloaf
Brass Tacts
Dingo
Rudy
Footloose
Coconut
Spaulding
Norm

Ran lap
5 BDE Burpee(burpee with Lt. Dan = 1)
Ran lap
5 BDE Merkin (HR Merkin, Peter Parker Left, HR Merkin, Peter Parker Right, HR Merkin = 1)

Repeated until time was up

Camelot Sweatalot. I forgot how awesome Monday mornings can be. Pooh Bear is the Dad joke master.

Djibouti

Barney
Big Spoon
Purdy
Waldo
Vespa
Pooh Bear
Viper

It kinda looked like this (mostly):

Warmup:

Mosey
11 side straddle hops
11 windmills

Tha Thang:

Mosey
Curls 55
Mosey
American Hammers 4 x 11
Mosey
Wave of Merkins 5x
Mosey
Circle Squats together 55
Mosey
Ww2 sit-ups 55
Flutter kicks
Mosey
Bent over rows

Repeato

House of Cards

Pax:
Armstrong
Pinto (Q)
Raven

Warm up
Deck of F3 Cards for workout and lap around school
CoT