Month: May 2026

Pull it Together
25 Don Quixotes

Thang:
7 pull ups
15 coupon curls
30 4-count American Hammers
—repeat X3
200 meter sprints
1 minute plank

**continue this cycle of exercises for 40 minutes**

END: 50 Lt. Dan

COT
PAX: Southie & Colson

5/10/2026 – Pump n’ Unconventional Ways to get from Point A to Point B

PAX List:
Finkle – Q
Wario
Huckleberry
Shepard
Tarnished
Crawdad
Ukulele
Carmen Sandiego

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:
15 Chain Breakers
12 hairy Rockettes
15 Zombie Kicks

Count-o-rama for 2 groups

Workout:
Two different circuits: Group 2 started at Point A and Group 1 at Point B.

Point A = Block Work at top of stairs
– Overhead Press x 20
– Curls x 20
– Dips x 20
– RDL + Row x 10

Point B = Body Work at bottom of hill
– Big Boy Frogs x 15
– Bonnie Blair’s (2 is 1) x 15
– Inside Out Merkins x 10
– Freddie Mercurys (2 is 1) x 30

After completing their circuits, each group went to the opposite Point through the paths/movements below:

Downhill Movements (A to B)
Round 1 – Backwards Inch Worms
Round 2 – Duck Waddles
Round 3 – Backwards Bear Crawls
Round 4 – Side to Side Shuffles

Upward Movements (B to A)
Round 1 – Suicide Stairs
Round 2 – Backwards Run Uphill
Round 3 – Stair Step ups
Round 4 – Uphill Bunnies

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

Backblast: May 10th, 2026

AO: Pump Station

PAX:
Crawdad
Ukulele

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: Life’s a Hill

Warmup: SSH’s, Rubberbands, Willie Mayes Hayes

The THANG:

Life’s milestones can be great but also tough. I made around 10 milestones for a man going through life, good and bad. Each one of them had a workout.

Ex. We got into an accident and we had to recover. 3 hill sprints
We had our first child. 25 Jungle boys, burpees.

It’s nice to take a step back and look at the milestones in life. Many of them have hidden meanings only to discover them later in life.

Count-o-Rama: 3
Name-o-Rama

The Sixth: CSD

COT

Ball of man

5/9/26
The Fortress
Flag Football
Pax:
Thor(Co-q)
Red Sea(Co-q)
Photon
Binford
Purdy
Longhorn
Stark
Guardian
Landslide
Hannibal
Callahan
Meatloaf
Tarnished
French Fry

Mission, Principles and Disclaimer given

Warmup:
SSH
Jump Squats
Mosey Penality for talking too much
Chain Breakers
Potato Pickers

The Thang
Drill 1: QB Rotation – split into 2, 1 Pax threw 5 throws. 1 Offense. 1 Soft Defense. Then rotate with the defense going to the end of the line and completing 20 reps before getting back in line. Continued this way until everyone had thrown 2 times.
Routes:
Slants – Jungle Bois
Post – Plank Jacks
Curl – BBS
Corner – Hello Dollys

Drill 2: Box Drill – 4 cone set up on a box. 1 Offense and 1 Defense are on opposite corners. They run to their respective cone and then turn into the middle. Offense goal is to make it back without getting flag pulled. Rotate. Before getting back in line – 20 reps of an exercise
Round 1: handoffs – LBC’s
Round 2: an extra lpax will throw it to offense – Merkins

Drill 3: 2 Minute Drill – we headed over to the field. 1 team starts with ball. No huddle. Have to complete as many passes down the field. No running afterwards. Complete pass: move up to where they caught it. Interception: move back 5 yeards

Game On: We played a regular game 7 v 7 on a short field. First down is halfway. 4 count QB rush after which the QB can run. IF within 5 yards of endzone, pass is required.

Done at 7:24
Name-o-rama/The Six
Announcements
Intentions/Prayer

5/7/26
The Wall
Walls of Jericho
Pax:
Thor(q)
Coconut
Photon
Bourbon
Nitrous
Waldo
Longhorn
Goldstar
Van Gogh
Huckleberry
Finkle

Mission, Principles and Disclaimer given

Warmup:
77 SSH
10 Chainbreakers
10 Potato Pickers

Work:
The Siege:Lap 1-6
10 Wall Merkins
60c Wall Sit
10 Mountain Climbers
10 BBS
Run Big Lap

Speed Round
7 Laps – do 7 of each exercise, progressing into harder and harder moves
Merkins
HR Merkins
No Cheat Merkins
Flying Squirrels
Burpees
No Cheat Burpees
No Cheat Kraken Burpees
OR
LBC
BBS
Captain Thors
Captain Thor Gas Pumpers
Get Ups
Get Up Squat jump
Getups w/Lt. Dan

05/09/2026 – The First:

Date: 05/09/2026
Time: 6:30 – 7:30 AM
Location: The Battlefield – Fallen Timbers Cinema

Q: Bourbon

PAX Count: 15 Total

PAX Names:
Geppetto
Gulliver
Jersey
Wario
Footloose
Quick Draw
Nelly
Norm
Waldo
Fat Amy
Crawdad
Road Rage
Shepherd
Huckleberry
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

Warmup:
• Motivator’s – 10 to 1

Beatdown:

• Opening Comments:
•At 6:50 am on January 1st 2011, 34 men gathered in the gloom. This set into motion a series of events which ultimately delivered you to the gloom too.

The shovel flag is a symbol which we have grown to love, but it didn’t even exist at the beginning of this first workout so they naturally gathered under the flagpole.

They didn’t know it at the time, but they were launching an unprecedented crusade against sad clowns that would give rise to new found strength in men like you and like me. We are all Qrusaders fighting for ourselves and now too for the men next to us.

It is not an accident or some sort of coincidence that you posted here today. You posted because you demand more from yourself. Only you know if you are reaching your limits. Stand tall. Feel strong. Be proud. Unshackle your warrior!

Welcome to the Gloom gentlemen.

•Today’s beatdown is not the exact workout performed by the men at the first post, but inspired by it. Unless specified otherwise, all exercises will be to a 34 count in recognition of the 34 men posting at that first workout back in 2011.

• Run the loop around the cinema.
• In Order (Al Gore when finished until the six finishes):
• Merkins
• Wide-Arm Merkins
• Diamond Merkins
• Military Merkins (knuckle push-up with your elbows in tight to your sides)
• Run the loop around the cinema.
• In Order (Plank when finished until the six finishes):
• Hydraulic Squats (squat- right knee down- left knee down- right knee up- left knee up- stand up)
• Dolly (on your 6 with legs 6” off ground- spread apart- bring together)
• Flutter Kick (4-count)
• LBC’s
• Run the loop around the cinema.
• In Order (Plank when finished until the six finishes):
• Side Straddle Hop
• Burpees
• Mountain Climbers
• Run the loop around the cinema.
• Howling Monkeys (Circle up- 1 Monkey Humper each around the circle like dominos- when done you hold it until everyone gets a turn to do theirs… faster is better here.)

Mosey to the shovel flag planted in the grassy area with the following note attached to it:

The Campos was a workout group that grew to problematic numbers and created the first starfish style spinoff – this spinoff was the birth of F3. The Campos Qrusaders left the first shovel flag as a tongue in cheek gift to this first pax with the following note attached to it.

“Pax (if you last),

Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you.

I hope you reach a point today or next Saturday — where you want to quit. So, in the union of men, “you against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld — or in your weakness, you’ve rationalized away.

It’s time; but if you don’t care, we won’t care either.

What’s it gonna be, son??

– Apostle Gx”

Count-O-Rama and Name-O-Rama
Learn about the 6: Nelly.
Announcements
LDP3
COT / Prayers and Intentions

05/09/2026 – But First We Ruck or Run:

Date: 05/09/2026
Time: 5:30 – 6:30 AM
Location: The Battlefield – Fallen Timbers Cinema

Q: Bourbon/Huckleberry (Run/Ruck)

PAX Count: 8 Total

PAX Names:
Fat Amy
Full Pull
Norm
Gulliver
Footloose
Crawdad
Huckleberry
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

Beatdown:
• Some Rucked. Some Ran. All got better.

Count-O-Rama and Name-O-Rama
Learn about the 6: Crawdad.
Announcements
LDP3
COT / Prayers and Intentions

5-7-26

Pax
Footloose -Q
Chubbs
Jersey
QuickDraw

Corebata

PAX:
Guardian
Irish Hoss
Huckleberry
Bourbon
Crawdad
Photon
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: Welcome to the Jungle

Warmup: Albatross Wings, 10 Orangutans

The THANG:
All animal exercises, whenever the pax finish the super set they wait in Bear Hold position.
The travel distance is from one end of the parking spots to the other facing it directly.
1st: 10 Starfish Crunches, 10 Scorpion Drydocks(10 with each leg up) and Lemur Jumps
2nd: 10 Flamingo Merkins(on each leg), 20 Gorilla Humpers, Monkey Drill
3rd: 10 Donkey Kicks, 10 Low Country Crab Boils, Duck Walk
4th: 10 Dying Cockroaches, 10 Cockroach Resurrections, Dragon Walk
Ended with Indian Bear Crawl back to the flag.

Count-o-Rama: 7
Name-o-Rama

The Sixth: Irish Hoss

COT

Ball of man

5/8/26 Rabbit Hole

PAX:
Fat Amy (Q)
Waldo
Gold Wing
Rudy
Vespa
Manchester

Warm-up: SSH, Imperial Walkers, Squativators

Move to Hill: Jog + Mario Mosey

The Thang: Balance & Elevation

Exercise for 1 min at base, move up the hill with assigned movement

Round 1: single leg hop + high knees up hill
Round 2: single leg squat + speed skater up hill
Round 3: speed skater with pause hold + broad jump up hill
Round 4: jump squat rotate 90 degrees + hill sprint
Final: single leg balance & reach

Mosey back to COT