Month: April 2026

Pax
Bourbon
Photon
Isosceles-Q

Ran to the fort and back with a 3 laps in the fort parking lot and did the north ridge loop on the way out and back. Ended up being 4.8 miles.

From Bigspoon:

4/27/2026

Welcome to F3

Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

Creedo:
Leave no man behind, but leave no man where you find him

Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

AO: The Foundry

Warmup:

Warm up = The Windmill
10 count motivator

SPMICE……. RECOVER

Partner up!

400m repeats
   – while one partner is running around the track you’re doing one of the following:

    ⁃    BLOCK BENCH
    ⁃    BLOCK SKULL CRUSHERS
    ⁃    BLOCK CURLS
    ⁃    BLOCK AMERICAN HAMMER
    ⁃    BLOCK SWINGS
    ⁃    BLOCK MERKINS
    ⁃    BLOCK OVERHEAD PRESS
    ⁃    BLOCK RDL

GOAL? AS MANY 400’s AS POSSIBLE!!!

PAX:
Mercy-6
Photon
Landslide
Footloose
Stalker
Meatloaf
Gulliver
Waldo – Proctor Q

Backblast for "The Army of Dan" at the battlefield on 4/25/26

PAX:
Mercy
Wario
Crawdad
Norm
Huckleberry
Gulliver
Spaulding
Hannibal
Rudy
Coconut (Q)

After some heavy rain the previous night, things cleared out, but the usual field was pretty soggy, forcing us to higher ground over in the amphitheater. Temps were comfortable at 0630 as we got started.
Everyone's favorite leg-day exercise, the Lieutenant Dan, is quite a burner, especially when done in high volume. But how did Dan rise to the level of lieutenant, and what would've happened if he had stayed in the army?

Intro: Mission statement, Core Principles, Credo

For a brief warm-up, we moseyed over to the amphitheater where the workout would take place.

THANG
Tabata style– rounds of 2:50 work-AMRAP, 2:00 transition/rest. For each round there's a standard to be achieved for 'promotion' to the next rank in Dan's army. If the standard is not achieved, PAX remain at the same rank the next round, unless otherwise instructed by the Q.

round 1: Private Dan–Air Squat + Air press. The standard is 90.
Transition–run a lap around the pond, review promotions, and prepare for next round by describing and demo-ing the exercise. Same transition performed between each round.
round 2: Corporal Dan- Squat. from low squat, transition into no-surrender, back to low squat, then stand back up. The standard is 40
round 3: Sergeant Dan– Lunge L, Windmill L, Lunge R, Windmill R. The standard is 40
round 4: Lieutenant Dan- Jump lunge L, Jump lunge R, Squat.
round 5. Captain Dan- Same as Lieutenant, but come to attention after the squat. The standard is 30
round 6: Major Dan- Same as Captain, but come to attention after each move: Lunge L – attn – Lunge R – attn – Squat – attn. The standard is 25.
round 7: Colonel Dan- Same as Major, but add air press with each Attn. The standard is 20.
round 8: General Dan- Lunge L–you have to put your rt. knee all the way down in back so you can transition from that lunge position into a no-surrender position (tall kneel), then back to the lunge position, then to attn. Same sequence with Lunge R-NS-lunge R-attn. then Flying squirrel. Basically this is adding some kind of 'back' move to each move of the lieutenant Dan. The standard is 15. These are hard.
round 9: Supreme commander Dan. Lunge L – attn – Burpee, Lunge R – attn – Burpee, Squat – attn – Burpee. The standard is 10. These are really tiring.

endex.
Totals: at least 270 squats in various forms, at least 160 lunges each side, at least 70 no surrenders, 30 burpees, 15 flying squirrels and 150 air presses. 695 reps and about 3/4 mile of jogging in the transitions. Not bad for a Saturday morning.

COR/NOR with Spaulding 6. Announcements and closing prayer.

Honored to lead and grateful to the PAX who put up with my kind of punishment! The concept for this workout, and several suggestions on the variants of the Lieutenant Dan, came from my children–Chopstick (15) and Karat (11), who know my love of really hard workouts, and themselves like lieutenant dans.

Our dog walking club got together for a little ruck with an extra 40lb sandbag. Looped around the theater to make sure we got Huckleberry, then through a bit of mud over to the Wabash trail to Jerome/Russell and back around to the theater.
Two guys ran out to Dana and back

Ruckers:
Q – Hannibal
Arcy
Frankenstein
Crawdad
Huckleberry
Mercy
Zimba
Gulliver
Waldo
Norm

RUNNERS:
Rudy
Bourbon

Q: Golden Gate

PAX:
Doubtfire
Viper
Rudy
Manchester
Brickyard
Vespa

Warmup:
Motivators from 7
Potato Pickers
Michael Phelps
Mosey around side lot

Thang:
Yahtzee

Pax try to score greater than 250 as a group

For every die rerolled, group does a burpee

After a category is scored, do the assigned reps of the assigned exercise

If group scores 250 or more, end with stretching
If not end with running.

COT:
6th- Vespa
LDP3
Prayer

Backblast: April 26th, 2026

AO: Pump Station Beatdown

PAX
Spaulding
Crawdad
Tarnished
Shepherd

Ukulele (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 find him.

Workout name: Carry the extra weight

Warmup: All holding bricks on both hands
15 SSH, 10 Arm Circles(forward and back), 10 Windmills

The THANG:

From 1 to 10 reps
Burpees on the bottom
Squats in the middle holding bricks overhead
Run backwards up the hill
AH
Then 10 Reps of Never Surrenders on the bottom of the stairs with 10 Swimmers on top

Count-o-Rama: 5
Name-o-Rama

The Sixth: Tarnished

COT

Ball of man

Backblast: April 27th, 2026

AO: Gauntlet

PAX:

Finkle
Frankenstein
Arcy
Coconut
Mike High
Guardian
Tarnished

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 find him.

Workout name: Good start to the week

Warmup: Learning to fly, learning to land, hairy Rockettes, Willie Mayes Hayes

The THANG:

Run a lap after each round
1st circuit. Full body
Round 1: 10 Merkins—15 Squats—20 plank jacks—6 Burpees
Round 2: 15 Merkins—20 Squats—25 plank jacks—8 Burpees
Round 3: 20 Merkins—25 Squats—30 plank jacks—10 Burpees

2nd circuit. Block work
Round 1: 10 Overhead Presses—15 Curls—20 Block Swings—6 man makers
Round 2: 15 Overhead Presses—20 Curls—25 Block Swings—8 man makers
Round 3: 20 Overhead Presses—25 Curls—30 Block Swings—10 man makers

3rd circuit. Mary
Round 1: 10 AH —15 Flutter Kicks—20 LBC’s—6 V Taps
Round 2: 15 AH —20 Flutter Kicks—25 LBC’s—8 V Taps
Round 3: 20 AH —25 Flutter Kicks— 30 LBC’s—10 V Taps

Count-o-Rama: 8
Name-o-Rama

The Sixth: Frankenstein

COT

Ball of man

Beautiful morning for a recovery workout or to have a good start to the week.

Captain Crunches
25 Don Quixotes

Thang:
25 WW3
50 American Hammers (4 count w/coupon)
75 BBC (w/coupon)
100 LBC
** rifle carry 100m down/back**
25 jackass merkins
50 Freddie Mercury (4 count)
75 merkins
100 coupon curls
** rifle carry 100m down/back**
1 minute plank
1 minute plank jacks
1 minute mountain climbers

COT
PAX: Southie & Colson

4/25/2026 – Sudden Change

PAX List:
Finkle – Q
Tarnished
Madden
Deliverance
Flo
Binford
Guardian
Van Wilder
Reset
Photon

Intro – Welcome to F3 (Fitness, Fellowship, and 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, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust

Credo: Leave no man behind, but leave no man where you found him

Warm-up:
20 Side Straddle Hops
12 Potato Pickers
10 Lying Narutos

Count-o-rama for 2 groups

Workout:
Two different circuits – Body Work and Block Work
Body Work = Mtn. Climbers, Lieut. Dans, Imp Walkers, and Smurf Jacks
Block Work = Overhead Press, Curls, Block Swings, Chest Press
Reps – Do 20 reps for each exercise, then 15, then 10, and finally 5

Group 1 started with Body Work and Group 2 with Block Work.
Mixed into the playlist, were 6 different alarms that signified a "Sudden Change".
When Sudden Change occurred:
The group doing Body Work did 2 sprints with 3 burpees in the middle of each, then switched exercise circuit to doing Block Work.
The group doing Block Work did 1 rifle carry with 1 man maker in the middle and 1 at the end, then switched circuit to doing Body Work.

Count-o-rama
Name-o-rama
Six
LDP3
Announcements
Prayer
COT
Picture

Ruck/Run 4-18-26

Fastholes picked up 5.3-5.5 miles the week before the GCM.

Perfect weather.

Pax

Sven
Mercy
Djibouti
OSHA
Huckleberry
FLK
Tackleberry
Crawdad
Bourbon
Purdy
Fat Amy
Doozie
Norm
Rudy
Doubtfire (Q)