Month: November 2025

Lyman
Samson
Rudy
Warrio
Stalker

IPC but Harder

Stolen from Viper as a Rabbit Hole favorite.
Based on an IPC workout from years past.

The Thang:
It was simple, but not easy

Warm-up – stretch on your own

Mosey to the hill
In between each set of exercises, run up the hill and down the backside to the path, then either turn around and go back up the back of the hill (up button) or take a left and follow the path back to the start.

Norm chose to go backwards.

10 crunches
20 merkins
30 crunches
40 merkins
50 crunches
60 merkins
70 crunches
80 merkins
90 crunches
100 merkins

PAX:
Footloose
Lug Nut – FNG
Goldwing
Viper
Nomad
Rudy
Fat Amy
Norm – Q

Spaulding’s Nightmare
Pax:
Meatloaf
Carmen San Diego
Goldstar
Photon
Q-Spaulding

Warm up
Side straddle hops
Chain breakers
Potato pickers

5 stations
Four corners and the middle
Purpose is to stay in constant motion

Do 10 of the exercise on the corner run to the middle do 2 burpees then on to the next corner.

Round 1: 10 minutes
1st corner: squats
2nd corner: lunges
3rd corner: jump tucks
4th corner: monkey humpers

Round 2: 10 minutes
1st corner: LBCs
2nd corner: hillbillies
3rd corner: big boys
4th corner: imperial walkers

Round 3: 6 minutes
1st corner: wide merkins
2nd corner: dry docks
3rd corner: diamond merkins
4th corner: mike Tyson’s

Round 4: 2 minutes- fast pace
1st corner: side straddle hops
2nd corner: high knees
3rd corner: butt kicks
4th corner: potato pickers

Backblast: November 21st, 2025

AO: Nightmare

PAX:
Photon
Carmen Sandiego (Q)

Workout: Black Ops Pre-workout Ruck

THE THANG:

Rucked from the Nightmare to Fortress and back at a total of 2.5 miles.

Count a rama: 2
Name a rama

Echo-Q
Jersey
Flat Rate
Lonzo
Gulliver
Wario
Quickdraw
Landslide
Zimbabwe
Chubbs
Lyman
Opening, warmups were SSH’s, Willie Mays Hayes, and run a lap.
Beatdown was 10 exercises with 71 reps of each in any order you wanted.
Burpees,block squats,big boys, overhead presses,lunges2x1, block rows, LBC’s,, block swings,flutter kicks 4×1, and curls.
Closing Flat Rate was 6

11/20/25
Wild 'n Out at the Wall
The Wall

Pax:
Longhorn
Big Spoon
Hannibal (safety!)
Doubtfire
Gold Star
Photon
Oil Change
Spaulding
Rumor
Raven ~ QiC

The Thang:
Warm-up 21s in Super Secret Cadence
-Two horrid rounds and then NAILED IT on the 3rd.

Stations throughout the Wall.
1. Small wall at the bottom. – DIPS
2. Landing – 5 Burpees
3. Up Top – BBSU
4. Top of ramp – 5 Absolutions
-Burpees on the way down the ramp.
5. Aussie Merkins
6. Hill west of the bottom wall – Bear Crawl/Crawl Bear the hill

CoT
CoR
NoR
BoM

It was a great morning in Pburg, warm weather for November. 10 dudes & an AO full of opportunity.

As always, it was an honor to lead, AYE!

Raven.

F3 Black Swamp
Armory
11/20/25
5:30 am

PAX:
Golden Gate
Bourbon
Manchester
Norm
Rudy
Brickyard
Carmen Santiago
Viper
OSHA
Vespa
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:
10 Motivators in Cadence

THANG:
Block/Weight Needed.

Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).

Mid-Section Line:
11 Curls with Block
Run to far-section line

Far-Section Line:
10 Mountain Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

COT: Sixth was: Viper

Backblast: November 20th, 2025

AO: Armory

PAX:
Norm
Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

Credo is leave no man behind, but leave no man where you found him.

Workout name: Pre-workout Run(black ops)

WARMUP: N/A

THE THANG:

Ran from the library to the towpath. Total of 4.47 miles with a 8:35 minute pace.

Count a rama: 2
Name a rama

COT

11/19/25 0530-0615 “Grant”diose Beatdown

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Big Spoon
Rumor
Echo
Carmen San Diego
Thor
Callahan
Photon
Ukulele
Hannibal
Waldo
Geppetto
Lego
Bourbon
Huckleberry
Meatloaf
Footloose
Guardian – Q

Warmup: 50 SSH IC, 10 Abe Vigodas IC

Stations x4:
1- Wheel stop merkins (lateral plank merkins)
2- Picnic pump jumps or step ups
3- Cookie climber crunches (10 4:1 then 20 LBCs)
4- Lap is timer (this began as the big loop at Grantland, but I failed to think about the fact that it was a rather big loop and it took a lot of time. So we pivoted to a lap around the parking lot.)

COR
NOR
6- Footloose
LDP3
Announcements – Thank you to Thor for his time as 1st F Q and for taking over Site Q at Grantland. Thanks to Photon for taking over 1st F and for holding down Grantland for almost 2 years!
Prayer to end

2nd F cookies and coffee (Thanks, Waldo and Guardian’s mom)

Backblast: November 19th, 2025

AO: Grantland

PAX:
Ukulele
Lego
Photon
Guardian
Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

Credo is leave no man behind, but leave no man where you found him.

Workout name: Pre-workout Ruck (black ops)

WARMUP: N/A

THE THANG:

Rucked the trail around Gauntlet and took 2 laps around the gravel trail at Grantland. Discussed some fun topics. What was said there, stays there. 🙂

Count a rama: 5
Name a rama
Sixth: Carmen Sandiego

COT
Ball of man