Month: January 2026

Backblast: January 11th, 2026
AO: The Pump Station

PAX:
Guardian
Tarnished
Colt 45
Fat Amy
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: Hill Bound

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

THE THANG:

We started with 5 toys: 2 bricks, rucksack, vest, block and jump rope. Each person had to use one of each while we ran up the hill. Rotated each time.

Next, we wanted to move some golf balls up the hill. We had a bucket of golf balls at the bottom, one empty bucket halfway and one empty bucket at the top. 1st round, we grabbed one golf ball each and ran it to the first bucket, dropped it in there and ran back to get more. Once the middle bucket was full, we started the 2nd round.

From the halfway bucket, we had to back pedal to the top of the hill to drop 2 golf balls in the bucket and run back. We did this until the middle bucket was empty.

Last event was the sprint, bear crawl, sprint, bear crawl, sprint, bear crawl, sprint and bear crawl up the hill. The cones were lined up on the hill so we knew when to switch exercises.

Count a rama: 6
Name a rama
Sixth: Tarnished

COT
Ball of man

Beautiful morning for a run. Little below freezing with tunes from the 90’s.

Pump… You up beatdown.

Pax:
Goldstar
Carmen Sandiego
Arcy
Guardian
Sherpa
Colt 45
Shepherd
Echo
Meatloaf
Frankenstein
Photon
Fat Amy
Crawdad
Tarnished
Spaulding – Q

Warm ups
Side straddle hops
Potato pickers
Chain breakers

Work
500 LBCs
400 block presses
300 curls
200 merkins
100 Lt. Dans
50 burpees/ man makers

Take reps off:
-50 reps to run the hill
-50 bear crawl to 1st light
-100 bear crawl to 2nd hill
(Double the reps to crawl bear back)

1/10/26

PAX
Footloose – Q
Jersey
Mercy
Bulldog
Arcy
Djibouti
Rudy
Norm
Backwater
Wario
Tackelberry
Quickdraw
Zimba
Shepherd
Lugnut
Crawdad
Lonzo

Blvd of Broken Dreams

1/10/26

PAX
Footloose – Q
Norm
Djibouti
Jersey
Quick Draw
Gulliver
Mercy
Zimba
Lug nut
Crawdad
Backwater
Bulldog
Lonzo
Arcy
Full pull
Wipers
Fat Amy
Viper
Manchester
Tackelberry
Rudy
Echo
Waldo

We rucked down Fallen Timbers Lane. Didn't make it to the turn around……….. next time………next time we will prevail!

3.10 miles

1/10/26
Fortress Ruck
Pax:
Thor(q)
Meatloaf
Flo
Bevo
Longhorn
Hannibal
Deliverance
Golden Gate
Isosceles
Spit Valve
Huffy
Tarnished
Jazzy Jeff
Oil Change

We rucked the first half in silence then had 2 main questions on the way back:
What did we think about during the silence
How cab we fit more intentional silence in our lives.

1/10/26
AO: The Fortress
Workout: Swamp Battle
PAX:
Thor(Q)
Longhorn
Tarnished
Stark
Callahan
Spaulding
Coconut
Reset
Flo
Hannibal
Bevo
Isosceles
Meatloaf
Golden Gate
Jazzy Jeff
Huckleberry
Deliverance

Mission, Principles and Disclaimer given

Warmup:
Group Murph: ran to playground, 15 Pull Ups, 30 Merkins, 45 Squats, ran back

The Thang:
This was a trial, so lots of adjustments happened throughout

2 teams, 2 blocks. Each team starts their block at the beginning of the parking lot spaces(there are about 20?)
Part 1: OYO
Everyone runs to the end of the parking lot and does work on their own. They have to complete the work before the run back.
FIRST person to make it back and touch their block gets to start moving their block and their team is now offense.
EVERYONE else gets into their teams and starts the team work

Part 2:
The person who touched the block is the Swamp King. They have to do 5-10 reps of an exercise every parking lot line. Their team is now the offense. The team that is not moving the block is the defense.
All pax on offense and defense are doing 10 reps of an exercise and putting a chip into their bucket. When they run out of chips, they can sprint to the block person and tag them. That ends the round, and the block person goes back to the line that they completed the last reps.
The offense gets to keep their block as far as the block person got PLUS an extra 3 if they tag the Swamp King first.
The defense gets the 3 if they tag the swamp king first.

Exercises per round: Today, we were changing the exercises every round. But next time, we will only change the exercises per RACE and we will keep rep count similar across the board.

OYO Work:
40 Squats
30 Merkins
40 Bonnie Blairs(2×1)
30 Burpees
50 SSH

Swamp King Work:
Goblet Squats
Thrusters(we adjusted this to 10 on the second race)
WW3
KBS
Manmakers

Offense/Defense Work:
BBS
Monkey Humpers(4×1)
Suicide
Jungle Bois
LT. Dans

NOR & COT

Echo-Q
Arcy
Manchester
Vespa
OSHA
Carmen Sandiego
Opening and warmups were ssh, windmills, chain breakers, arm circles, circle arms and 25 four count curls all in cadence.
Beatdown was
10 man makers
10 curls
10 tricep dips
10 curls
15 overhead presses
10 curls
15 block swings
10 curls
20 block squats
10 curls
20 step ups 2×1
10 curls
Run 2 laps around parking lot and repeat until times up.
Closing and OSHA was 6

Sad Clown Day @ TRH
On this date in 1999 The Sopranos made its HBO debut. In addition to creating a new era in the mafia genre, it also spawns an official F3 term in our Lexicon: Sad Clown.

During this beatdown YHC shared from The Q Source (Q1.1 “DRP”).
In this Quadrant we learn about Sad Clown Syndrome and some of the ways HIM squash SCS.
The Thang:
We started with a Cindy warm up because no good Mafia beatdown is complete without some concrete anchors to help weigh down unnecessary wise guys.

Next we moseyed to the base of the rabbit hill where we held plank and heard from the Q Source a little more.

Then we scurried up the wet, slick hill and performed the following exercises in cadence. All were Don in cadence because Sad Clowns go solo. HIMs always work together.
SSH
Absolutions
Derkins
———> This spells “SAD”
We moseyed down the back side of the hill and back up the steep side where we reconvened and did the following exercises in cadence:
Crabcakes
Lunges
Ono’s
Wrestler Merkins
Never Surrender
—————————>This spells Clown
Then we moseyed another lap down and up, picked up our six and returned to the shovel flag. There we put Cindy to the test one more time and finished with our COT.

Pax;
Guardian
Gold Wing
Pooh Bear
Rumor
Rudy
Lonzo
Manchester
Doubtfire (Q)

Guardian was our Six.
Prayers for GoldWings fathers and a former student of mine, Josh Cardiello, who tragically passed this week at the age of 30! Today they will lay him to rest down in Buford, GA.

F3 Back Blast – Murph
Men present: Dora, Kolson, Southie, Bob Ross
The Murph:
1 mile run
300 squats
200 push-ups
100 pull-ups
1 mile run
Ended with COT

Backblast: January 9th, 2026
AO: The Nightmare

PAX:
Spaulding
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: Heart and Sole

Warmup: SSH’s, Toe touches

THE THANG:

Round 1:

1. 25 Curls IC

2. 10 burpees

3. Sprint to the light and mosey back

4. 20 diamond merkins

Round 2:

1. 25 Overhead Presses IC

2. 10 one legged burpees

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:

1. 25 tricep extensions IC

2. 10 flying squirrels

3. Bernie sanders down and mosey back
4. 
20 regular merkins

– 1 min AMRAP

Tricep extension

Goblet squat

Overhead press

Curls

Count a rama: 2
Name a rama
Sixth: Spaulding/CSD

COT
Ball of man