Month: March 2026

3/20 at The Rabbit Hole

Welcome
Mission
Five Core Principles

Beautiful morning with mild temps and very little wind. Finally feeling like spring in the gloom.

We began with a mosey to the backside of the Rabbit Hill where I explained the work to be done.
We would run up the back slope to the top of the hill where we would perform 20 reps each of 3 exercises. The three exercises were:
Merkins
Peter Parkers
Bonnie Blairs

After the 60 reps pax would run down the slope to the paved trail and return to the top of the hill for more reps of the same three exercises.
Repeato until 5:55.

Nex we worked our way down the Rabbit Hole and moseyed back to the flag where we ended with a circle merk.

Six was Sprocket.

Announcements
LDP3
Prayer
Coffeeteria brought to us by Waldo.
Thank you Waldo!

Pax List:
Purdy
Lugnut
Big Spoon
Rumor
Footloose
Fat Amy
Goldwing
Sprocket
Waldo
Viper
Rudy
Vespa
Doubtfire (Q)

Stationary Beatdown

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto

Tabata workout. 3 sets of 3 rounds of 3 exercises with a minute of plank after each round. In each set there is a round of 60 seconds per exercise, then 45 seconds per exercise, then 30 seconds per exercise.
Set 1: Block Press, Spider Murican, Outlaws
Set 2: Block Curl, Superman, Bicycle
Set 3: Block KBS, Off-Balance Murican, Box Cutter
For the 9 reps of minute plank (after each round) we alternated between high and low plank.

Ambassador beatdown

Pax:
Bourbon
Photon
Mercy
Coconut
Polaroid
Clifford the big Red Dog
Guardian
Huckleberry
Lyman
Binford
Meatloaf
Footloose
Big Spoon
Sprocket
Lullaby
Vrabel
Fat Amy- Co-Q
Spaulding Co -Q

Warm up
Abe Vigodas
Motivators starting at 10

The thang:
Partner work- collectively complete
100 curls
1000 meters (400 meters each, finish reps and run 200 together to other side)

100 Mike Tysons
1000 meter run (400 meters each, finish reps and run 200 together to other side)

100 squat presses
1000 meter run (400 meters each, finish reps and run 200 together to other side)

100 _ 2 is 1-X factors
1000 meter run (400 meters each, finish reps and run 200 together to other side)

100 block swings
1000 meter run (400 meters each, finish reps and run 200 together to other side)

100 burpees*
1000 meter run (400 meters each, finish reps and run 200 together to other side)

*Nobody got to Burpees

Chuck Norris Tribute
PreThang
25 Don Quixotes
25 Jacks

Thang
25 Knerkin burpee buy-in
** 100m sprint between each exercise:
50 American Hammers
50 high kicks
50 Lt. Dangers
50 ranger knerkins
50 Imperial Squat Walkers

Thunderstruck: Q plays "Thunderstruck" by ACDC. PAX complete 1 Knerkin for every "thunder!" that is heard in the song. Plank during the rest of the song.

COT
PAX: Southie & Colson

QIC –
Stark

Pax –
Vespa
Osha
Spaulding
Manchester

The Thang
Crazy 8's
8 minute rounds. 8 reps per exercise EMOM.

1.) Dancing Crab
Boy Bands
Kick Throughs

2.) Angle Grinders
Suicide
V Up

3.) Mike Tyson
Apollo Ono, 2 is 1 ti i
Nolan

4.) Surfer Get Ups
Suicides
Smurf Jacks

COR, NOR
Always my Please
Always an Honor
~Stark

QIC –
Stark
PAX –
Hannibal
Isosceles
Golden Gate
Meatloaf
Wario
Deliverance
Photon
Coconut
Spaulding
Tarnished
Huckleberry

The Thang
No reps, no running, no rucks, no blocks, no weight, no burpees…but a smoke fest!

5 cones setup which creates 4 sections. Pick from white board any animal movement to do between sections.
Animal movement options:
1.) Bear Crawl
2.) Crab Walk
3.) Frog Jumps
4.) Bunny hops
5.) Starfish walk (cartwheel)
6.) Lateral Bear walk
7.) Murder Bunny (no block)
8.) Alligator Walk
9.) Crawl Bear
10.) Duck Walk

Split Pax into two teams of 6. Scoring bucket starts with 37 balls. Object is to move one ball at a time from scoring bucket to your teams bucket. I order to move a ball you must choose your own adventure each time down the sections. Must switch animal movement between each cone section. Once at the end you karaoke or skip back to start. Once there put a ball from bucket into your teams bucket. Once the balls have all been moved from center bucket to each teams bucket the round is over.

Several rounds of 18 to 19 each time. Then we raced the clock as a full team.

Because this is F3, and F3 men bring it, I added more cones to make each trip longer. Then after a couple rounds of 5 sections, Coconut added another set of cones because the energy was Fire and he always pushes us.

COR, NOR, Deliverance was the 6.

Always an Honor
Always my Pleasure
~Stark

Backblast: March 22nd, 2026
AO: The Pump Station

PAX:
Shepard
Fat Amy
Guardian
Photon
Tarnished
Flat Rate
Spaulding
Carmen Sandiego
Ukulele
Binford
Sherpa
Colt 45 (0)

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 find him.

Workout name: VQ Dora's Ascent

The Thang: Start at the bottom of the hill, partner up for Doras. 200 merkins, 200 sit-ups, 200 squats and 200 calf raises mixed in with sprints, bear crawls and backwards running up the hill. Ended early so we finished with a short Mary workout.

Count-o-Rama: 12
Name-o-Rama
The Sixth: Flat Rate

COT
Ball of man

Backblast: March 22nd, 2026
AO: The Pump Station

PAX:
Photon
Colt 45
Flat Rate
Spaulding
Carmen Sandiego
Ukulele (0)

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 find him.

Workout name: Run, Burpee, Run

The Thang: start at the monument in front of the stairs with 10 burpees. Run around the monument to the parking lot, to and around Commodore Perry and back through the middle corridor with the benches. Second round 15 burpees, run the same path but adding down and up the hill. Third round, 20 burpees, adding the wall and it’s loop to the run. Fourth round, 25 burpees, add the wall ramp and come back topside through the street sidewalk. 5th round, 30 burpees, and run the same path as round 3. Pick up the 6 on the way

Count-o-Rama: 6
Name-o-Rama
The Sixth: Ukulele

COT
Ball of man

3/22/26. Special thanks to the 11 PAX who braved my VQ on the hill this morning. 200 merkins, 200 sit-ups, 200 squats and 200 calf raises mixed in with Dora sprints, bear crawls and backwards running up the hill. Next time I will remember the SP-ICE on the cadence work! Seth "Sheperd" Metzger Jason "Fat Amy" Nofziger Joe"Guardian" Kizer Derek "Carmen Sandiego" Emery Alex "Flatrate" Vogel Brian "Tarnished" Geffe Jeff "Spaulding" Lonsbrough Afonso "Ukulele" Cardoso Mike "Photon" Bauer Jared "Binford" Laux Ross "Sherpa" Jansen

Pre Bash Run/ruck
PAX:
OSHA
Arcy
Photon
Sprocket
Rudy
Wipers
Runt
Norm
Yoshi
Full-Pull
Crawdad