Meatloaf – Q
Guardian
Photon
Bobber
Maytag
Gold Star
Lullaby
Spaulding
Piggly Wiggly
Carmen San Diego
Beatdown:
Group completed 300 pull ups
11’s
Burpees
Squats
Parking lot lines: every third we switched from lunges to broad jumps
Partner work:
PAX 1 ran to crosswalk intersection and back
PAX 2: wall sit, merkins, squats, Freddie Mercuries
Backblast: August 6th, 2026
AO: The Wall
PAX:
Carmen Sandiego
Big Spoon
Longhorn
Mile High
Rumor
Bellagio
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: 15 SSH, 10 Chain Breakers, 10 Potato Pickers
The THANG: 5 different stations of work with 2 exercises each. One of those exercises becomes a block exercise when you start with the block on that station.
Ex: 1st Station started with block so the BBS became WW2’s and you do 5 Man Makers, then do the method transportation to the next station, and perform the exercises on the new station without block. Proceed through the stations to complete the lap and when you get back to station 2 where the block was waiting for you, you do the block variation of the exercise and 10 Man Makers
Man Maker reps increase with each lap completed
10 burpee box jumps
Starts ww2 becomes 10 bbs
5 man makers
Rifle carry
10 Australian pull ups
10 calf raises becomes calf raises with block
10 man makers on second lap
Lunge
10inclined merkins
30 seconds wall sit becomes a wall sit with block overhead
15 man makers third lap
Farmer carry
10 vtaps
10 SSH becomes squirrels
20 man markers 4th lap
Bear crawl drag
10 absolutions
10 monkey humpers becomes grave diggers
25 man makers 5th lap
Count-o-Rama: 7
Name-o-Rama
The Sixth: Bellagio
COT
Ball of man
Reflection: The weather was absolutely horrible and the beatdown would’ve been more fitting to a 1 hour beatdown on the weekend.
We moved around Wakanda with our vests, rucks, blocks. Covered from the Elementary School playground to the fields of the High School.
PAX
Jersey
Chubbs
FNG – Maytag
Quick Draw – Q
With weight
Moved to elementary playground bars.
Hung, pull ups
Moved around building to hit various spots.
– Box heel touches
– The people chair
– Freddy Mercuries
– LBCs
We flipped that tire one or two at a time.
– PAX had a choice to lunge, burpees broad jump or walk to stay with group
Mixed in merkins and thread the needle.
Rucked back to flag
COT
Named FNG
8/5/26
Mudhole
Wednesday Ruck
Pax:
Armstrong
Pinto
Raven – Q
Intro
5 principles
Rucked to the observation deck and then out the paved bike trail and back.
CoT
BoM
August 6th, 2026
AO: Wall “Black Ops”
PAX:
Ukulele
Carmen Sandiego (Q)
Workout name: Pre-Workout Stairs “Black Ops”
The THANG:
Ran 25 stairs and 4 loop laps.
So humid this morning.
F3 Black Swamp
Armory
8/6/26
5:30 am
8-Year Anniversary: F3
PAX:
Bourbon
Viper
Geppetto
Coconut
Mercy
Guardian
Manchester
Lullaby
OSHA
Fat Amy
Footloose
Waldo
Landslide
Isosceles
Shepherd
Photon
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Block/Weight Needed.
Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).
Mid-Section Line:
11 Curls with Block
Run to far-section line
Far-Section Line:
10 Mountain Climbers (2 is 1)
Run back to mid-section line
Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).
2-sets of Suicides turning at every two parking space lines.
COOL DOWN:
Round-robin of their choice of 11 reps.
COT: Sixth was Guardian
Attendees: Anchor (Q), Gold Star, Rhino, Ponzi, Red October
Pyramid scheme workout:
20 each ('mericans, LBC's, and squats) then LAP
19 each ('mericans, LBC's, and squats) then LAP
18 each ('mericans, LBC's, and squats) then LAP
etc. until time ends
In programming terms,
Do while n>0
n=20
n x('mericans, LBC's, and squats) then LAP
n=n-1
Loop
8.4.26
PAX
Footloose – Q
Rudy
Viper
Mercy
Landslide
Vespa
Waldo
Fat Amy
Doubtfire
Shepherd
The Murph
7/27/26
Foundry
Pax:
Thor(q)
Meatloaf
Bourbon
Landslide
Started at one cone, did 5 BBS and 5 Broadjump Burpees, run to the other side and repeat.
When you got back to cone 1 you added 5 to each.
Every time around the track you add 5 and by the end see how far you have gotten with the burpee Broadjumps. Simple
Backblast: August 2nd, 2026
AO: Pump Station
PAX:
Finkle
Tarnished
Crawdad
Montoya
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: Hacksaw Ridge
Warmup: Chain Breakers 10, Potato Pickers 10, SSH 30
The THANG:
Partner work. Start at the flag. One partner does burpees while the other goes for a lap: commando crawl through the grass, get to the pavement and bear crawl to the blocks. Make a lap around the monument with the blocks in a farmer carry. Then run a lap around the monument go down the side hill and vault over the wall to get back on the grass and your partner drags you back. Then you switch. Second time the waiting partner does BBS. Then grab the blocks and go down the stairs in a rifle carry, 10 shoulder presses on each landing. Finish with a fireman carry from there to halfway up the hill and back.
Count-o-Rama: 5
Name-o-Rama
The Sixth: Tarnished
COT
Ball of man