Pax
Footloose-Q
Norm
Gulliver
Carmen San Diego
Landslide
Montoya
Spaulding
Lyman
Lego
Rudy
Waldo
Slinky
Meatloaf
Poe
Fat Amy
Isosceles
OSHA
Bobber
Shepherd
Coconut
Tarnished
Rumor
Ukulele
Mike high
Photon
Thor
IPC 2026 Week 0
Pinto's Beatdown
Pax:
Armstrong
Deliverance
Fallout Boy
Pinto (Q)
Raven
for this last day of the month 31 reps of each exercise:
Arm Circles (forward then backward)
Squat
Freddie Mercury
Muricans
Monkey Humpers
– Lap (of parking lot) –
Wall Sit (31 count)
High Knees (2:1)
Lunges
Superman
Lunges
Squat
– lap –
8-31-26 Cell Block C
Vespa – Q
Doubtfire
Manchester -6
Purdy
Arcy
Welcome, 3 F’s, mission, 5 core principles, credo.
Warm up: SSH, imperial Walkers, windmill.
Beatdown:
Burpee
5 Lt dans
10 merkins
15 flutter kicks
20 dips
25 squats
Run the yard.
Repeat
Countorama (49- no respect! Everyone else 50+!!) Namorama, 6, LDP3, prayed out.
August 26, 2026
PAX:
Lyman
Meatloaf
Sven-Q
Intro, Mission, 5 Core Principles, Credo
The THANG:
Jeopardy-style Trivia where correct answers win points and reps, and wrong answers cost points and reps. Everyone put Cindy to work. The contestants finished their head-to-head trivia-pump debut at least 1% better, and with many new useless trivia facts to take home and impress their families.
Announcements, LDP3, In lieu of 6, we did a circle of thankfulness, and closed out with a CoT.
Thank you gentlemen, it was an honor to lead, #ISI.
2 Minute drill
8 HIMs got 1% better by going for two minutes.
Mile High the 6.
Long Horn
Ten pin
Huckleberry
Spaulding
Guardian
Bobber
Binford
Wedding Run
Gulliver
Bobber
Guardian
Finkle
Meatloaf
Isosceles
Big spoon
Long horn
Mile High the Q.
8/26/26
Mudhole
Wednesday Ruck
Pax:
Longhorn
Pinto
Raven – Q
Intro
5 principles
Rucked to the observation deck and then to the south part of the park and back.
CoT
BoM
8/19/26
Mudhole
Wednesday Ruck
Pax:
Fallout Boy
Pinto – Q
Intro
5 principles
Rucked
CoT
BoM
8/12/26
Mudhole
Wednesday Ruck
Pax:
Fallout Boy – Q
Intro
5 principles
Rucked.. solo 🙁
CoT
BoM
Date: 08/30/2026
Time: 6:15 – 7:00 AM
Location: Pump Station
Pump Station Grinder
Pax: 10 Total
Flo
Spaulding
Bobber
Ukulele
Gulliver
Shepherd
Carmen San Diego
Fat Amy
Finkle
Tarnished – Q
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
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Thang:
Warmup: Abe Bogada, Willie Mayes Hayes, Michael Phelps OYO
The workout was a round of work followed by a run up the hill looping though the park down the stairs and back. 5 rounds total with exercises increasing in number, reps, and difficulty as the rounds increased.
Round 1
10 – Goblet Squats
15 – Curls
20 – Block Presses
Round 2
10 – Lion Kings
15 – CPR
20 – Rows
Round 3
10 – Block Lunge (2×1)
12 – Thrusters
15 – Side Block Lunges (2×1)
20 – Calf Raises w/Block
Round 4
10 – Burpees
12 – Absolutions
15 – Mike Tysons
20 – Flying Squirrels
Round 5
10 – Manmakers
12 – Imperial Blockers
15 – Grave Diggers (2×1)
20 – Hand Release Merkins
Commentary from the Q – The "Grinder" lived up to the bill with two PAX finishing before we ran out of time and no rest to be found. The coffee and fellowship afterwards was a great as well.
COT
Count-O-Rama
Name-O-Rama
6: Spaulding
Announcements
LDP – SMSK 24 Playlist Lesson
Prayer