Month: August 2026

Echo-Q
Arcy
Norm
Gulliver
Footloose
Huckleberry
Mercy
Crispx
Spaulding
Shepherd
Opening and warmups was walking to the field.
Beatdown was MABA from Exicon. 5 burpees every minute. We did 40 minutes. After your 5 burpees you did any exercise to fill each minute. Goal to keep busy for whole time!!!
Closing and Spaulding was 6

Echo-Q
Arcy
Norm
Rudy
Doogie
Fat Amy
Gulliver
Footloose
Huckleberry
Mercy
Crispx
Viper
Opening and then separated to runners and Ruckers.
Ruckers got close to 3 miles and runners got just over 5
Closing and prayer circle for Viper and his family and all the others from 180th about to deploy.

Echo-Q
Ten Pin
Rumor
Longhorn
Mile High
Bobber
French Fry
Opening and warmups
Beatdown was 5 different exercises each at the top of stairs and at bottom.
Exercises at top were 10ww3’s, 10 American hammers with block 2×1, 60 second plank, flutter kicks holding block up 2×1 25 reps, 10 Imperial blockers2x1.
Exercises at bottom were 25 Freddie Mercury’s 2×1, 25 Imperial walkers, 25 butterfly big boys, 25 hillbilly walkers 2×1, 25 big boys. From the bottom you jogged the ramp up and from the top you took the stairs down. Finish all reps at top and bottom before moving on.
Closing

Backblast: August 21st, 2026
AO: Nightmare

PAX:
Spaulding
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: Raise Your Blocks

Warmup: 20 SSH, 10 Chain Breakers, 10 windmills

The THANG:

Hold on to your blocks
Warmup
Begin with 15 man makers hold plank on the block to wait for others
10 squirrels in cadence nice and slow full range if motion
15 shoulder presses alternated with 15 Monkey humpers holding onto the block.
Do that twice
10 ww3 alternate with legs raises with block up. Twice
Movement section: distance was 2 lampposts
murder bunnies, 10 cpr’s, murder bunny back
Gorilla hops, 10 thrusters, hop back
Side sways, 10 AH, sway back
30sec of Al Gore, Rifle Carry, Lunge Hold 15each side and Plank
Finish with a circle rotating around the blocks keeping at least one hand on a block at all times and doing a merkin when planking on a block, 10 merkins.

Count-o-Rama: 2
Name-o-Rama

The Sixth: Joined Discussion

COT

Ball of man

8/21/26 Rabbit Hole – STINGER WOD

PAX:
Doubtfire
Vespa
Quickdraw
Big Spoon
Mr. Anderson
OSHA
Hard Things
Bourbon
Footloose
Purdy
Snakebite
Rumor
Guardian
Lyman
Photon
Shepherd
Goldwing
Viper
Norm
Gold Star
Lonzo
Rudy
Waldo
Arcy
Echo
Fat Amy (Q)

Stinger WOD
In honor of the brave men in the 180th Fighter Wing set to be deployed to serve for our country.

Warm up:
9 Count Motivator (180 movements)

Mosey to the Hill in silence & reflection.
Pax shared the load of 9 cinder blocks (180 lbs x2)

The Thang:
As a group, we conquered the Hill 180 times
Exercise at the bottom & top, increasing rep count per trip up the hill per pax.
At the bottom: Squat (1, 2, 3… 7)
At the top: burpee or manmaker (1, 2, 3… 7)

Once we hit 180 collective hill climbs, then did 180 count circle merkin

Mosey back to COT

6: OSHA
Prayers for a strong, committed community. And Support for our servicemen and their families.

Honored to lead.
FA

Pax
footloose -Q
Huckleberry
Norm
Rudy
Bourbon
OSHA

Power Tower,

90’s hip hop and Cedar Point references

20 August 2026 Backblast: Besse and Southie posted.
Warmup:
SSH x 20
Imperial Walkers x 15
Low Slow Squats x 10
Temp Merkins x 10
Arm Circles x 10 forwards and reverse
Michael Phelps x 10
Burpees x 10

Workout:
50 Squats
40 Big Boy Sit-ups
30 Merkins
20 Bonnie Blair’s
10 Blockees or Burpees
400m run

Repeat

End with COT.

8-18-2026
Necropolis – Run

Pax:
Thor
Longhorn
Bobber
Meatloaf
Bourbon
Big Spoon
Photon
Isosceles
Mile High
Ukulele
Sven – Q

Welcome, Mission, 5 Core Principles, Creed, Split from the Ruckers

Thang: Route took runners to Wakanda along the AW Trail, then back to Necropolis, and those runners wanting to push tried to make it to Wall and back, earning this route the nickname Nec- Waka-Wall.

Feedback was that the advertised 5k distance to Wakanda and back MAY have been underestimated. Geographers and GPS Satellite Imagery is still stuck in deliberation.

Co-Q Echo closed us out with Count-O, Name-O, Announcements, LDP3, and CoT.

All got at LEAST 1% better, as always, an honor to lead. #ISI

8/19/2026 – Progressive Regression

PAX List:
Finkle – Q
Photon
Tarnished
Van Wilder
Takedown
Crawdad
Ukulele
Huckleberry
Bobber
Ten Pin

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:
10 Windmills
12 Chain Breakers
30 seconds of Arm Circles

The Thang:
Started with Level 1 which consisted of 10 total exercises with 3 reps of each exercise, then moseying about 50 yards to a light and back. Next Level 2 regressed to 9 exercises (each PAX member chose which exercise to remove), but progressed to 5 reps each, then completed the same 50 yard mosey. The pattern repeated for each level, regressing 1 exercise from the list, but progressing in the number of reps. Below are the exercises and rep counts:
-Side Straddle Hops
-Merkins
-Hillbillies
-Curls
-Goblet Squats
-Big Boys
-Shoulder Press
-Bonnie Blairs
-Block Rows
-Leg Raises

Level 1 = 10 exercises, 3 reps
Level 2 = 9 exercises, 5 reps
Level 3 = 8 exercises, 8 reps
Level 4 = 7 exercises, 12 reps
Level 5 = 6 exercises, 18 reps
Level 6 = 5 exercises, 25 reps
Level 7 = 4 exercises, 36 reps
Level 8 = 3 exercises, 50 reps
Level 9 = 2 exercises, 75 reps
Level 10 = 1 exercise, 100 reps

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

8.18.26 Beatdown – The Commons – Back to School

Pax List:
Q – Gold Star
Rhino (Gold Star's 2.0)
Everest
Ponzi
Anchor
Red October

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 – SPMICE
>Star Grabbers – in cadence (10 count)
>Willie Mays Hayes – in cadence (10 count)
>Chain breakers – in cadence (10 count)
>Windmills – in cadence (10 count)

Beatdown = Billy Madison style (12 reps for each grade)
Stack each grade on top of previous years, run to chess board and back to complete grade level.

We had to call it due to time, but a few guys were in Senior year, others at least made it to Junior year exercises.

1st Grade = LBCs 144 total reps
2nd Grade = Mountain Climbers (2is1) 132 total reps
3rd Grade = Block curls 120 total reps
4th Grade = Monkey Humpers 108 total reps
5th Grade = Dips (on block) 96 total reps
6th Grade = Mike Tysons 84 total reps
7th Grade = Flutter Kicks (4is1) 72 total reps
8th Grade = Decline Merkins (on block) 60 total reps
Freshman = BBSUs 48 total reps
Sophomore = Lion Kings 36 total reps
Junior = Absolutions 24 total reps
Senior = Manmakers 12 total reps

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