Month: January 2026

1/19 – Viper-wegian 4×4

Q- Viper

PAX:
Sven
Meatloaf

The Thang:
Warm up

4 mins SSH
3 min rest
4 mins Burpees
3 min rest
4 mins run
3 min rest
4 mins run

Cool down

6 – Sven

F3 GPT: General Physical Torture

Pax: Bessie (Q) and Southie
Location: The Pit

1) WARM-O-RAMA — 5 MINUTES
• 20 Side Straddle Hops
• 15 Imperial Walkers
• 15 Hillbillies
• 10 Arm Circles (forward)
• 10 Arm Circles (backward)

2) THE BEATDOWN — 30 MINUTES TOTAL

5 Stations × 6 minutes each
Rotate clockwise. 30–45 sec to transition.

Each station is AMRAP style (as many rounds as possible in 6 minutes).

STATION 1 — Legs & Shoulders

6 minutes AMRAP
• 15 Cinder Block Swings
• 15 Goblet Squats (coupon at chest)
• 10 Overhead Press (coupon)

STATION 2 — Upper Body

6 minutes AMRAP
• 20 Merkins
• 10 Cinder Block Rows (RIGHT arm)
• 10 Cinder Block Rows (LEFT arm)

STATION 3 — Carries & Legs

6 minutes continuous
• 40-yard Cinder Block Carry
(bear hug or suitcase carry — switch hands halfway)
• 20 Bodyweight Lunges (10 each leg)

STATION 4 — Low-Impact Cardio

6 minutes AMRAP
• 20 Step-Back Burpees
(step back → merkin → step forward → stand — NO jump)
• 30 High-Knee Marches (in place)
• 20 Air Squats

STATION 5 — Core & Grip

6 minutes AMRAP
• 20 Cinder Block Swings
• 10 Cinder Block Around-the-World (each direction = 1)
• 30 Flutter Kicks (4-count)

3) MARY — 4 MINUTES

Core work, cadence optional.
• 25 LBCs
• 25 Freddy Mercuries
• 25 Flutter Kicks
• Plank until time

4) CIRCLE OF TRUST

Fallout Beatdown

Pax:
Armstrong
Fallout Boy (Q)

Modified Murph at Starr school and back. Pull ups / Push ups / Squats. Did 11 rounds of 5 / 10 / 15. Coffeteria afterward.

– 02/19/26 – Camelot –
Purdy Movin’
WARM UP: side, straddle, hops, imperial walkers, running in place, in cadence.
WORKOUT:
– Mosey over to the path around the pond.
– 50 Side Straddle Hops
– 1 Lap around the pond
– 50 Double jump squat pumps
– 1 Lap around the pond
– 50 Bonnie Blairs
– 1 Lap around the pond
– 1 merkins
– 1 Lap around the pond
– Repeat

Q – Purdy – 6
Norm
Footloose
Manchester
Waldo
Mercy
Ham
Doubtfire

Norwegian 4×4
Dora, Colson, Southie

20 SSH
20 Don Quijote
1 mi run

4 min fast run
4 min easy run
Repeat 3x

COT

1/18/26 “Church at The Pump Station” 0615-0700

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:
Geppetto
Reset
Flo
Echo
Spaulding
Carmen San Diego
Isosceles
Ukulele
Crawdad
Sherpa
Lonzo
Tarnished
Meatloaf
Colt 45
Gold Star
Guardian – Q

Warmup: 50 SSH IC, 10 Abe Vigodas IC, 10 Chain Breakers IC, 10 Potato Pickers IC

The idea for this beatdown came from a struggle of mine and something that I’m striving to do better in this year. That would be the 3rd F aspect of F3. Sometimes it’s hard to get to where you want to be from a faith perspective and then when you get there, we kind of plateau (or at least I have)…until things start to fall apart again (or go downhill so to speak), and then the cycle repeats itself.

Using the first light post headed down the hill as the starting point, we did 3 sets of 4 different movements utilizing uphill, flat ground (plateau) and down hill. If you can picture where the Commodore Perry statue is… We sprinted from the first light post to the base of this hill on the right side to the speaker and bear crawled up to the sidewalk. Mosey across the sidewalk in front of the statue over to where the downhill begins, and bear crawled down the hill to the second speaker. Once you reached the speaker, mosey back to the light post. Repeato x3 and once all three sets were done, hold prayer hand squat position or plank until the 6 finishes their third set. Using that same set up, we went three rounds of lunges up the hill, mosey across and lunges down the hill. The third set was broad jumps, and the fourth set was a duck walk. We then made way back up to the flag for two sets of 21s. We had to do two sets followed by five penalty burpees for each because we could not end at the same time and if it wasn’t for time, we may still be out there lol.

Eric Church provided the tunes for this morning. A talented writer with his own sound in the country music/southern rock space. One of my favorites! Even Geppetto approved. Echo, not so much lol.

COR
NOR
6 – Tarnished
Announcements
LDP3
Prayer

Communion at Bard’s was provided by Crawdad. Thank you, sir!

Backblast: January 18th, 2026
AO: The Pump Station

PAX:
Ukulele
Tarnished
Colt 45
Lonzo
Spaulding
Iso
Echo
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: Inclined to Share

Warmup: Slow jog up the hill. We added butt kickers, high knees and karaoke.

THE THANG:

We placed a block at the bottom of the hill with cones all the way to the top about 30 feet apart. Goal was to get the block to the top of the hill. Each person had to at least advance it once to the next cone while sprinting the hills. So each hill we advanced the block. We met our goal. Did around 9 hills total.

Count a rama: 8
Name a rama
Sixth: Colt 45

COT
Ball of man

Backblast: January 17th, 2026
AO: Battlefield

PAX:
For the ruck:
Carmen Sandiego (Q)
Runt
Lonzo
Footloose
Lug Nut
Salisbury
Meatloaf

For the run:
Norm (Q)
Waldo
OSHA
Viper
Doogie

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: Habits for the Ruck, Doogies running club for the run

THE THANG:

Team Ruck did around 2.5 miles. Had to modify due to the ice.
Team Run did 5.3 miles of running.

Count a rama: 12
Name a rama
Sixth: Norm

COT
Ball of man

Arctic Assault

Pax:
Deliverance
Reset
Longhorn
Tarnished
Guardian
Stark
Thor
Geppetto
Spaulding – Q

Warm up at flag
Side straddle hops
Chain breakers
Potato pickers

Carry block over to the track

Running around the short loop 4 stations

Warm up lap to identify stations
Butt kickers; high knees; karaoke while exploring

Once back at the beginning we start the work
As many laps as possible

Station 1
50 curls
25 upright rows

Station 2
15 step ups (if too snowy do jump squats)
10 chin-ups

Station 3
50 LBCs
25 imperial walkers

Station 4
15 burpees
10 lt. Dans

Repeato (goal is 3 laps)

Mosey back to the flag

Finish with 21s
Took 3 rounds to get it.

Q Callahan
Pax
Spit Valve
Stark
Tarnished
Guardian
Longhorn
Geppetto
Reset
Deliverance
Callahan