Month: May 2026

The Pump Station

Hill Street Blues BB

Welcome
Mission
Principles

Pax
Huckleberry
Gulliver
Spaulding
Crawdad
Wario
Arcy
Shepherd
Tarnished
Carmen San Diego
Colt 45
Longhorn
Echo
Flo (Q)

Warm-up
Partner work with human timer

COT

Wednesday ruck
5/27/26
Mudhole

Pax:
Fallout Boy
Raven -Q

Intro
5 principles

Rucked

CoT
BoM

Aye!

5.26.26 – The Commons – Block Burn

Pax List:
Q – Gold Star
Ponzi
Anchor

What is F3? – Fitness Fellowship & 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 / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you find him.

Warmup
>Chainbreakers – in cadence
>Windmills – in cadence
>Imperial Walkers – in cadence

Beatdown = Murder Hornet routine

Pax line up at the start:
>Murder Bunny to middle cone
>10 x WW3
>Lunges w/coupon to cone at far end
>20 Curls

On way back to start:
>Grocery Carry back to middle cone
>10 x O/H Press
>Bears Crawl w blocks to start cone
>20 x Goblet Squats

Rinse and Repeat.
We got through 5 rounds tonight before COT. Definitely got a sweat going with 80° temp.

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture

5.26.26

Pax
Footloose -Q
Mercy
Rudy
Fat Amy
Landslide
Shepherd
Nelly
Viper

5-26-26

Sven – Q
Photon
Coconut
Waddles
Isosceles

Ran to the Cemetery in Sidecut Metro park.

Great effort – an honor to lead.

Meatloaf – Q
Guardian
Scoober
Van Wilder
Zimba
Lullaby

Ruck crowd

Memorial Day Murph

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto
Raven

Completed the Murph. 1 mile run (start-right on Starr down to Holly Drive then back to the playground at Starr Elementary). 100 Pull Ups, 200 push ups, 300 squats (used a Tabata timer with 20 rounds of 90 seconds to pace ourselves 5 pull ups, 10 push ups, 15 squats). Run back in reverse order. Everyone was under 49 minutes for the Murph.

Echo-Q
Landslide
Footloose
Photon
Meatloaf
Opening
No warm ups! Straight to Beatdown.
It was Murph format. Run a mile and the exercises were man makers, WW3’s, and block squats. Run a mile at the end!!
Closing and Footloose was 6th

5/25 – 4th Annual Group Murph and Kickball Tournament

Q – Viper

PAX :
Fat Amy
Silver Surfer
Flexhard
Waldo
Rudy
Top Thrill
Snake Bite
Freeloader
Clifford the Big Red Dog
Rabil
Huckleberry
Vespa
OSHA

The Thang:
First:
4 runners ran .5 miles each
10 of us did a combined 100 pullups, 200 pushups, 300 squats

Second:
Kickball, F3 style (with burpees). I believe after nine-ish innings and only a couple runs pushed across by one team, we some how ended up tied.

CoT:

6 – Huckleberry

Backblast: May 25th, 2026

AO: Gauntlet

PAX:
Tarnished
Spaulding
Crawdad
Flo

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: Kilimanjaro or Murph

Tarnished and Spaulding did the Murph.

Crawdad and Flo did the Kilimanjaro workout with me.

Warmups: arm stretches, swimmers

Ladder circuit
Go through exercise
10 ww3 sit-ups
25 leg flutters (2 is 1)
25 merkins
25 gobbler squats
50 American hammers (2 is 1)
Come back down

After each round, run to the light and do 5 burpees. Come back.

Finished with potato pickers, arm stretches, lap around the parking lot.

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

The Sixth: Flo

COT

Ball of man