Welcome
F3 Mission & Core Principles
PAX:
Doogie
Pooh Bear
Viper
Rumor
Bull
Big Spoon
Skeeter
Mulch
Snakebite
Scoober
Sven
Lyman (QIC)
Workout: Swampball
Countorama (12)
Name-o-rama
Snakebite was the Six
LDP3
Announcements
Ended in Prayer.
Honored to lead today!
Lyman
Echo-Q
Crisp-x
Gulliver
Crawdad
Footloose
Landslide
Lyman
Yoshi
Jersey
Quick Draw
Low Key
Opening and warm ups windmills, arm circles, and circle arms in cadence.
Beatdown was 2 different sets of 5 exercises a piece.
Set 1 was 10 burpees, 20 squats, 30 big boys, 40 flutter kicks 2×1, and 50 SSH’s
Set 2 was 5 WW3’s, 10 man makers, 15 block swings, 20 block rows, and 25 curls.
After finishing each set of 5 exercises you would run a lap around the grass field.
Closing and Footloose was 6
Backblast: August 16th, 2026
AO: Pump Station
PAX:
Ukulele
Montoya
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: Tortoise approved
Warmup: None. Just started running
The THANG:
Ran over 2 miles through some different neighbors and back. We then decided to run to the Wall and back.
Count-o-Rama: 3
Name-o-Rama
The Sixth: CSD
COT
Ball of man
8.16.26 Beatdown – Pump Station – I am the Smartest Man Alive!
10 strong on Sunday morning. Sad that I couldn't join for coffee, but even more sad I couldn't convince my brother to come out as an FNG.
Pax List:
Q – Gold Star
Jersey
Montoya
Shepherd
Finkle
Tarnished
Carmen Sandiego
Ukulele
Crawdad
Bobber
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 workout(12 reps for each grade).
Stack each grade on top of previous years, run set of stairs to complete grade level.
Everyone made it to high school, but everyone was a high school dropout. Aka, nobody was able to finish all 12 grades this time around. FIinkle was in line to be valedictorian until we ran out of time.
It was warm and extremely humid, so everyone was gased by the end.
1st Grade = LBCs 144 total reps
2nd Grade = Mtn 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 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
8/15/2026
Battlefield Ruck
Q – Crawdad
Manchester
Gulliver
Djibouti
Viper
3 Rucked/2ran
Ruck to the river loop for just about 3 miles
6 – Djibouti, Crawdad, Gulliver, Shepherds pie, Viper, Wipers (Q)
Golf beatdown: 18 holes of kettlebell block swings hitting ball into "hole"(bucket). 1 in group completed "golfing hole" while others exercise changing every hole. exercises for the front 9 (Merkins, squats, BBSU, curls, mountain climbers, lunges, block thrusters, supermans, burpees. ) – Mosey – Back 9: Merkins, Jump squats, plank taps, monkey humpers, plank, block rows, goblin squats (1/4 – 3/4 squat), smurf jacks, burpees) – mosey – Competition round each player goes once: Total all strokes (41) then 41 kettle bell swings. Longest Drive goes to Gulliver.
Music Playlist (F3 golf workout on youtube music – public).
Idea to improve. groups of 3-4 competing to see who can finish most holes. we used a lightweight plastic ball and may switch to a tennis ball to gain more distance on "drives"
Note to the weasel shaker that Footloose filled out the Down Range form for posting today with F3 Lynchburg.
Backblast: August 14th, 2026
AO: Nightmare – Municipal Park – Perrysburg, OH
PAX:
Photon – Q
Bourbon
Crawdad
Guardian
Meatloaf
Spaulding
Workout: Three’s A Crowd
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In cadence
Motivator – 9-ct
Photivator – 6-ct
Absovator – 3-ct
The “Thang”:
Two cones were spread 50m apart. PAX trio-d up by weight. Each team performed the following:
100m Partner Carry
100m Wheelbarrow
100m Partner Drag
Repeat all three MOTs for 3 rounds, equaling 900m of total partner movement.
Caveat: Only two PAX could take part in the partner MOTs at one time. The 3rd PAX would perform 6 absolutions (started as 9, but that took too long) before chasing down the other partners and relieving one of them. At that point, the just-relieved PAX would start their absolutions at that exact location. This format repeated for the entire duration of the 900m.
Ended with 9 burpees IC.
Ended with:
Count-O-Rama: 6
Name-O-Rama
The Six – Spaulding
LDP3
Ball of Man
Spreadsheets from the Gloom: 71 and humid. Felt absolutely disgusting. And that was without the work. First off…killer warmup. I would probably do that more often if it didn’t take 10 minutes. Absovators went way better this time around. The inaugural run at The Pump Station was an abomination, but this was nearly flawless. We ended up doing 8-ct, 6-ct, 2-ct for the variations.
As for the beatdown itself…couldn’t have asked for a more perfect setup. We needed a multiple of 3 guys for even teams and we ended up with 6 PAX. And we needed slightly damp grass for partner drags and we were blessed with a dew-filled morning. That combination allowed the beatdown to run exactly as designed (other than Bourbon being a little limited on the wheelbarrow MOT). For the record, high temps + high humidity + dragging Spaulding after 35 minutes of work is awful. But one team was able to complete all 900m right as time expired.
If I were to run it again, I would probably swap burpees for the absolutions and have the required number decrease as the rounds went on to facilitate faster partner swaps as fatigue increased. Only reason burpees weren’t used this time around was because there was a concern that the drag wouldn’t work based on weather. Partner burpee jump overs were the audible exercise, so didn’t want to incorporate burpees into the beatdown proper. Knowing now that the drag can work in certain conditions, I would definitely swap out the absolutions. My forearms are probably going to have a rash for days after all of those…
Can’t have a 3-year F3 anniversary without a playlist chock full of 3-piece rock bands. These tracks put out plenty of sound to fuel this frenzy. Even got a “that didn’t suck” from Guardian. That’s 3 years of progress right there, gentlemen.
“Welcome To Paradise” – Green Day
“White Room” – Cream
“In Bloom” – Nirvana
“Message In A Bottle” – The Police
“Supermassive Black Hole” – Muse
“Gimme All Your Lovin’” – ZZ Top
All-in-all a great morning that was a pleasure to lead. Nothing like getting up-close-and-personal with some of the HIMs who I’ve been chasing these last three years.
8/14/2026
RRC Prep @ The Rabbit Hole
PAX:
Purdy – 6
Fat Amy
Rudy
Viper
Goldwing
Quick Draw
OSHA – Q
The Thang:
We had a team chipping/putting challenge while others did work in between their turn. We accomplished 5 holes. 2 Shot max.
Work at the holes:
Squats
Merkins
Big Boys
Burpees
American Hammers
Ran half way up the hill in between holes, then move to next hole.
COT
Pax: Besse (Q), Southie, Brogan
Location: The Pit
The Thang: GORILLA WARFARE
Upper-Body Assault + 1-Mile Recon
Total Time: 45 minutes
Equipment: 1 cinder block/coupon per person
Focus: Upper body
Run: 1 miles
⸻
WARM-UP
* 20 Side-Straddle Hops
* 10 Imperial Walkers — each side
* 10 Arm Circles — forward
* 10 Arm Circles — backward
* 10 Slow Merkins
Grab coupons.
⸻
1-MILE RECON
Run 1 mile at a sustainable group pace.
⸻
GORILLA COMPLEX
8 ROUNDS
8 Coupon Curls
8 Coupon High Pulls
8 Coupon Overhead Presses
8 Coupon Tricep Extensions
8 Merkins
Then take 20–30 seconds to recover before starting the next round.
Total:
* 64 Curls
* 64 High Pulls
* 64 Overhead Presses
* 64 Tricep Extensions
* 64 Merkins
⸻
DRY DOCKYARD
6-Minute AMRAP
Complete the following in order, then immediately start again:
10 Carolina Dry Docks
10 Coupon Curls
10 Coupon Overhead Presses
10 Merkins
Repeat continuously until the six-minute timer expires.
THE LAST GORILLA
Descending Ladder
Complete:
10 Curls
10 Overhead Presses
10 Merkins
Then:
9 / 9 / 9
Then:
8 / 8 / 8
Continue descending:
7 → 6 → 5 → 4 → 3 → 2 → 1
If completed:
* 55 Curls
* 55 Overhead Presses
* 55 Merkins
⸻
COT / COOL DOWN
⸻
WORKOUT TOTAL
Coupon
* 119 Curls
* 119 Overhead Presses
* 64 High Pulls
* 64 Tricep Extensions
Bodyweight
* 119 Merkins
* Carolina Dry Docks
* 2-mile run