Sven
OSHA
Lyman
Jennae
Big spoon
Wild hog
Bull
Doogie
Renaissance man
McFly
fat Amy
Scoober
Skeeter
Finkel
Bellagio
Shield
Doogie
Arcy
Borland
swift (FNG)
Rudy
Rumor
Finkel
Mercy (q)
Swampball. As God intended with a lot of burpees.
7.21.26 – The Commons
When Animals Attack
Pax List:
Q – Gold Star
Rhino (Gold Star's 2.0)
Everest
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 found him.
Warmup
Star Grabbers – in cadence
Potato Pickers – in cadence
Chainbreakers – in cadence
SSH – in cadence
Beatdown = Partner Work
Timer is the person doing the block work while 2nd partner MOT across grass until 1st partner is done with 25 reps.
1st partner performs block exercises (25 reps) each round, then calls his partner back. Then flip-flop and partner 2 does 25 reps.
1 – Squats w block
2 – Chest Press
3 – Curls
4 – OH Press
5 – Dips
6 – Rows
7 – BBSU w block
8 – Grave Diggers (1is1)
2nd partner – MOT
Gorilla Hops (Rds 1 & 5)
Bear Crawl (Rds 2 & 6)
Crab Walk (Rds 3 & 7)
Komodo Dragon Walk (Rds 4 & 8)
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
July 21, 2026
Tuesday Murph was the thang
PAX:
Mercy
Big Spoon
Peach
Sheppard
Bellagio
OSHA -Q
COT
7/21/26 0530-0630 “River Ruck”
F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”
Pax:
Huckleberry
Flo
Lullaby
Coconut
Meatloaf
Ten Pin
Guardian – Q
Rucked 2.8 miles down through sidecut and back. We also finished at the exact same time as the runners (kudos to Photon). We also took the picture and dispersed just as it began to rain. Almost as if God knew we had an hours worth of work and fellowship to be had. Great morning!
Photon led the COT and prayer.
Q: Chanel
Pax: Ponzi, Everest, Ten Pin, Gold Star, OHSHA, Mjolnir
The Thang:
Started with Motivators at a 10 count
Then played the following songs and did a two exercises with each song to ques like thunder and step:
Thunderstruck
Flower
Step by Step
Ghostbusters
Best of You
Tubthumping
Love the Way You Lie
Song #2
Hello… 7/20/2026 Monday- The Gauntlet
Q: Montoya
Pax: Mile High, Lullabye, Guardian, Nitrous, Burbon, Coconut, Huckleberry
Thang: Circle up at 5:30 where we went through the purpose and the 5 core principles of F3 and then we got down to business. We split into pairs, with one group of three. One pax was doing the workout while the other partner was running out and back.
The Exercises: 300- presses, 300-curls, 300- American hammers, 300- flutter kicks, 300- squats, 300- Montoya’s, and 300-man-makers.
I believe the farthest anyone made was squats.
To wrap things up we did 10 Montoya’s.
Circle up at the end. Prayers were given, announcements, manly words of encouragement, and listening to the 6. ( Guardian)
Fallout Beatdown
Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Pinto
Half-Murph+ with 1/2 mile warm up to Starr Elementary, 12 sets of 5 pull ups, 10 push ups, 15 squats, 1/2 mile jog back.
7-20-2026
pAX
Footloose -Q
Vespa
Purdy
OSHA
Fat Amy
Bunny Runny (v2)
We got about halfway around the loop.
"Stations Everybody!" at the pump station 7/19/26
PAX:
Carmen San Diego
Ukulele
Photon
White Out
Finkle
Flo
Shepard
Coconut (Q)
Doc Punk (DR from NOLA)
Intro: Mission and Core Principles. Move blocks to the bottom of the stairs.
Warm-O-Rama
20 SSH IC
THANG:
partner up. Pairs disperse to stations and begin making circuits until all blocks are at the top of the stairs. Regroup for phase 2.
The circuit: You and your partner block bunny hop up 1/4 of the stairs. Leave blocks and run to top. Bear crawl around the monument-one guy to the left and the other to the right until you meet on the other side. 5 (5 was too few so we upped it to 10) partner merkins then mosey to the flagpole; 20 partner squats then jog down the hill and back around to the bottom of the stairs. Run up to your block and begin again with hopping the next 1/4 of the flight of stairs.
After all blocks were at the top, we began phase 2 with 10 burpees IC.
Same partners, same stations, but now the stairs are just a run, and the other movements use the block. instead of bear-crawl, ape hop around the monument on 1st circuit. on 2nd, rifle carry block to the flagpole. replace the last set of squats with 100 curls.
COT: COR, NOR. Finkle 6.
LDP3 about having self discipline to protect and treasure your marraige.
Prayers for Harper and others.
Honored to lead today. thrilled to welcome Doc Punk to a black-swamp beat BD, and so happy the wildfire smoke wasn't bad today.
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 7/20/2026
The Thang:
Run 400m, do (1) one burpee
Repeat, but do (1) one extra burpee every lap
Closed with Announcements, LDP3, Prayer
Not much of a showing today but no worries! GOD IS GOOD!!!
Pax Present:
Landslide
Big Spoon – Q (Meatloaf out sick)