Month: April 2026

Welcome
F3 Mission & Core Principles

PAX:
Bongo (formerly Black Swamp, now DR from Fort Worth, TX)
Lonzo
Rudy
Sven
Lyman (QIC)

Mini Beatdown – all exercises were mini versions of exercises.

Warmup:
10 Smurfjacks
A bunch of extended arm movements – push forward, backward, up, down, small circles forward, small circles backward.

The Thang: 100 each of mini versions of the following

Mini lunges 50ea
Mini leg lifts
Mini merkins
Run

Mini monkey humpers
Mini spidermans
Mini curls
Run

Mini squats
Mini presses
Mini dips
Run

To end, we circled up and did minielevator squats (Up-2-3-4, Mid-2-3-4, Low-2-3-4) then went around the circle and did PAX choice of a mini version of an exercise, 10 reps each in cadence. Second round of 5 reps.

Countorama (5)
Name-o-rama
Lonzo was the Six
LDP3
Announcements
Ended in Prayer.

Lots of mumblechatter: hopefully Rudy now knows the difference between Magic Johnson and Michael Johnson and Lonzo knows how to appropriately interview job candidates. And we all agreed that Woodstock needs to come back out or we’re going to have to name a new guy Woodstock. Honored to lead today!

Lyman

Maple St Hill Black Ops

Q: Callahan

PAX
Callahan
Purdy
Polaroid
Lullaby

Backblast: April 8th, 2026
AO: Grantland

PAX:
Bourbon
Big Spoon
Guardian
Thor
Photon
French Fry
Ukulele (Q)
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: The Vator Workout

Warmup: chain breakers, Willie Mayes Hayes, potato pickers

The THANG:

Blockivators, Squativators, Photovators, Abavators, Plankavators, Sprintavators, Merkavators

Count-o-Rama: 8
Name-o-Rama
The Sixth: Big Spoon

COT
Ball of man

AO: The Commons

PAX:
Red October
Anchor
Gold Star
Everest
Ponzi
Wario-Q

F3: Fitness, Fellowship, Faith;

Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust

Our credo is: Leave no man behind yet leave no man where you found him.

Warm up: 7 count Motivator

Le Bruce:

25 reps of each
1-American Hammer 2:1
2-Leg Raises
3-LBCs
Run the small loop
4-Penguin crunch 2:1
5-Crunchy Frog
6-Freddy Mercury's 2:1
Run
7-Sleeping Hillbillies-left
8-Low flutter kicks 2:1
9-Sleeping Hillbillies-right
Run
10-100s
Run
Repeato

COR
NOR
6 from Anchor
Announcements
LDP3 from Gold Star
Prayer

Mercy (q)
Footloose
Sven
big spoon
Rudy

We Murphed.

COT

Vespa
Manchester
Mercy (q)
Arcy
Golden gate

Men of Pause
4/2 Armory
Warmup
SSH
Arm circles

Stretching
Inchworm
WGS
Leg swings

Lower
Deep squat hold
90/90
Hamstring flow
Calf rocks
Burpees

Upper
Cat cow
Thread needle
Downward dog
Shoulder series
Swimmers

Final holds
Pigeon
Forward fold
Butterfly
Breathing

COT

4/6/26
The Nest
SYITG Nest Edition

Pax
Armstrong
Deliverance
Pinto
Raven – Q

Intro
5 principles

The Thang:
4 rounds, 2 of what we call the Human Timer and 2 of 11s.

Round 1.
Human Timer:
1 Pax farmer carries 2 Kb to the cone and back (approx 50ft) while the other do work. Pax rotate who the human timer is.
Work for human timer:
-Freddy Mercuries
-Burpees
-LBC
-Monkey Humpers
-Nolan Ryans

Round 2 – 11s:
Merkins & Hillbilly Walkers

Round 3
Repeato of Human Timer Round

Round 4 – 11s
American Hammers & Plank Jack Shoulder Taps

For 11s, Pax could choose their method of travel-
Duck Walk, Bear Crawl, Broad Jump, Crab Walk, Farmer Carry

CoT
BoM

Aye!

4/1/26
Mudhole
Wednesday ruck

Pax
Pinto
Raven – Q

Intro
5 principles

Rucked around the park some, it was rainy.

CoT
BoM

Aye!

3/18/26
Mudhole
Wednesday ruck

Pax
Fallout boy
Pinto
Raven – Q

Intro
5 principles

Rucked around the park some

CoT
BoM

Aye!

04/06/26 – Camelot – Happy Birthday Lando
WARM UP:
– 50 Imperial Walkers in cadence
– 30 Tie Fighters in cadence.
WORKOUT:
– Pod Race (Run around the AO)
– Darth-a-Vaders (25) – With both feet together, jump to face the ‘dark side’ (to face the other direction) and then jump back again (facing where you started) to return as a Jedi.
– Pod Race (Run around the AO)
– Yoda-Vators (25) – Stand up from criss-cross-apple-sauce position w/o hands touching the ground.
– Pod Race (Run around the AO),
– Circle Merkins (100)

Q – Purdy
Norm
Rudy
Vespa
Organic
Creeper
2K (FNG)