Month: December 2025

Backblast: December 9th, 2025

AO: Necropolis

PAX:
Huckleberry
Zimba
Flipper
Longhorn
Scooter
Geppetto
Photon
Carmen Sandiego
Van Wilder (Q)

Workout: Ruck

THE THANG:

Rucked to Sidecut around the playground and back.

Count a rama: 9

19 December 2025 Backblast: Dora, Bob Ross, Colson, and Southie posted.
Warm up lap where we were only allowed to discuss our favorite Christmas movies and Christmas songs.

1 Bear Crawl to a Pear Tree
2 Thrusters (22)
3 Burpees (30)
4 Jump Squats (40)
5 Carolina Dry Docks (40)
6 Hand Release Merkins (42)
7 Mtn Climbers (42)
8 Superman’s (40)
9 Monkey Humpers (30)
10. Big Boy Sit-ups (20)
11. Merkins (40)
12. Bonnie Blair’s (24)

Ended with doing Merkins to Mariah Carey’s all-time best-selling Christmas hit “All I Want for Christmas” (do a merkin every time that she says “Christmas”).

Welcome
F3 Mission & Core Principles

PAX:
Quick Draw
Chubbs
Backwater
Double Dragon
Brooks (FNG)
Zimbabwe
Crawdad
Echo
Photon
Lonzo
Meatloaf
Lug Nut
Isosceles
Lyman (QIC)

Notes: 30ish degrees. Relatively dry.

Warmup: 10 Side-Straddle Hops, 10 Chainbreakers

The Thang: the Twelve Days of Christmas
1 Lap around the bus loop
2 Manmakers
3 Absolutions
4 Squrls
5 Box jumps
6 Thrusters
7 Jungle Boi Squats
8 Decline Merkins
9 Flutterkicks 2:1
10 High Knees 2:1
11 Kettlebell Swings
12 Tricep Dips

Performed just like the song. Day one: lap around the loop; day two: two manmakers, lap around the loop, etc.

Bonus: if “You’re a mean one, Mr. Grinch” came up in the Spotify playlist, everyone alternates 10 Mountain Climbers and 10 Bear Squats for the length of the song. It played twice (two different versions).

Welcome to FNG “Brooks!” He’s the slightly older twin brother of Double Dragon. Loves working out, wants to be a trainer, likes Shawshank Redemption. Brooks is a character in the movie, Brooks Brothers, Brooks running shoes. It made sense in the moment and our creativity was lacking this morning.

Countorama (14)
Name-o-rama
Zimba was the Six
LDP3
Announcements
Ended in Prayer.

What started as a fun holiday idea actually turned out to be a pretty tough workout. Honored to lead today!

Lyman

12.18.25 – The Wall– Dora’s Spending Spree

Pax List:
Q – Gold Star
Longhorn
Mile High
Rumor
Coconut
Raven
Spaulding

>What is F3? – Fitness Fellowship & Faith
>Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
>5 Core Principles – Free of charge / Open to all men / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT
>Credo – Leave no man behind but leave no man where you found him.

Warmup
>Potato Pickers – in cadence
>Willie Mays Hayes – in cadence
>Windmills – in cadence

Beatdown = Dora (partner up)
Deck of Cards workout

Exercise Partner
>Heart – Hand release merkins
>Spade – Squats
>Club – Monkey Humpers
>Diamond – Dips

Running Partner
>Run a lap around the oval path

Finished with 2 rounds of Guantanamo Circle

As we wrap up 2025 soon, a music playlist of 20 year old songs- 2005 – was used.
Great mumble chat throughout as we didnt have to count reps.

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture

F3 Black Swamp
Armory
12/18/25
5:30 am

PAX:
Manchester
Waldo
OSHA
Vespa
Bourbon
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).

2-sets of Suicides turning at every two parking space lines.

COOL DOWN:
Round-robin of their choice of 11 reps.

COT: Sixth was: Manchester

12/17/25
Wednesday Ruck
Mudhole

Pax:
Armstrong
Fallout Boy
Raven – Q

Intro
5 principles

Rucked out to the tracks and back. Warm-ish and windy day. Mac (Armstrong’s dog) joined us today. We got 2.56 miles in.
Back to the parking lot that was completely covered with ice, it was wild, for…
COT
BoM

We followed up with coffeeteria at the local Sam Horton

As always it was an honor to lead.

Raven.

Backblast: December 17th, 2025
AO: Field of Dreams

PAX:
Carmen Sandiego- Q
Ukulele
Rudy
Lyman

F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust

Warmups: modified motivators, star grabbers, hairy Rockettes, toe touches

The “Thang”:

Round 1:
1. 25 Curls IC
2. 10 yurpees
3. Sprint to the light and mosey back
4. 20 diamond merkins

Round 2:
1. 25 Overhead Presses IC
2. 10 yurpees
3. Explosion skips down and mosey back
4. 20 wide merkins

Round 3:
1. 25 Goblet Squats IC
2. 10 yurpees
3. Froggy lunges and mosey back
4. 20 ranger merkins

Round 4:
25 tricep extensions IC
10 yurpees
Bernie sanders down and mosey back
20 regular merkins

– 1 min AMRAP
Tricep extension
Goblet squat
Overhead press
Curls

COT
The Six – Rudy
LDP3 – Lyman
Topic was about not being in a hurry. Stop, reflect at times to enjoy the present.

Announcements: Holiday Party is coming up. Make sure to rsvp and pay Huckleberry.

Echo-Q
Footloose
Purdy
Waldo
Rudy
Lug Nut
Rumor
Viper
Lonzo
Fat Amy
Photon
Big Spoon
Manchester
Gold Wing
Guardian
Doubtfire
Norm
Wario
Opening and wam up. We did some stretches on our own and 50, 4 count SSH’s.
Beatdown we moseyed to the bricks out front and did 50 step ups (both legs equal 1, moseyed back towards the hill stopping to do a circle murkin to 50. Moseyed the rest of the way to hill and did a circle burpee to 50. We were going to do 50 hill sprints combined, but hill was all ice so we stopped that when everyone got to the top!! Moseyed down backside of hill to do 50 flutter kicks 4×1! We moseyed back around to front of hill for a circle solution, but ground was too icy, so we did a line solution! Hold plank and everyone does an absolution until we got to 50! Moseyed back to library and did a circle burpee and a circle merkin. Closing and Rumor was the 6! Thanks to everyone who came out to celebrate my 50th birthday F3 style!!!

Murph – 12/16/2025

7 Men at the Murph today. The loop was a bit dicey so some decided to run the trail instead. Thanks to Cinnamons, for picking up the 6 on the music and timer after the speaker gave out.

Only two more Murphs left in 2025! Make sure you get out to one.

PAX
Rumor
Shepherds Pie
Big Spoon
Mercy
Footloose
Rudy
Norm – Q

Jingle Bell Run on 12/16/2025

PAX:
Mile High
Isosceles
Photon
Coconut (Q)

Intro by Carmen SanDiego from the ruck.
in Al Gore–Mission, Core Principles, Credo, Disclaimer

about 15°F at 0530, clear with light breezes
Run up river road and around the cemetery to Bethel Church and regroup for a christmas light tour through the Meigs-on-the-River neighborhoods. Sadly most houses had their lights, if lights there were, off.
After a couple miles of that, we jaunted up Indiana to the RR tracks where my favorite-ly decorated house of 2025 sits. enjoyed those lights before running back to lower Necropolis for COT.

Gulliver 6.

Be the light in someone's day today!