Author: wstark

24° of F3 – 8/29/25 2000-2100

Ruck

Pax:
Tupac
Gulliver
Van Wilder
Bourbon
Huckleberry
Madden
Purdy
Photon
Tarnished
Crosstour
Guardian
FNG – McDreamy
Slurpee – Q

24° of F3 1900-2000
8/29/25 @ Gauntlet

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:
Photon
Tupac
Crosstour
Madden
Van Wilder
Purdy
Bourbon
Slurpee
Gulliver
Wario
Huckleberry
Guardian – Q

The Thang:

Mosey to school playground

Basketball knockout

12 or 24 cadence reps of various exercises in between rounds

COR
NOR
6- Huck
Announcements
LDP3
Prayer

Coconut
Flo
Tarnished
Longhorn
Golden Gate
Binford
Van Wilder
Isosceles-Q

Forever 29

6 Lt. Dan
Traverse hill
9 Burpees
Do it again for various reasons

PAX
Goldwing
Doubtfire
Fat Amy
Rudy
Norm
Viper
Barney (Q)

Pre 24 hour beatdown

Pax:
Huckleberry
Photon
Oil change
Longhorn
Stalker
Spaulding – Q

Warm up

Wind mills
Chain breaker
Motivators starting at 10

Indigenous peoples run around the AO to large field
Cadence work
Merkins
Squats
Absolutions
Motivators starting at 9

Indigenous people run to play ground
40 pull ups
50 merkins
60 LBCs
Motivators starting at 8

Indigenous peoples run around baseball field back to the flag
10 burpees
10 lt dans
10 imperial walkers
Motivators starting at 7

Cot

29 August 2025 Backblast: Dora, Colson, and Southie posted.

50 Block Squats
40 Bicep Curls
30 Merkins
20 Bonnie Blairs (each leg)
10 Burpees
400 M run
Repeat 2x

30 Merkins

End with COT.

Backblast 8/11

Southie, Colson, Brogan (Q)
Warmup: stretching, 15 don Quixotes
Rucked 2.5 miles
Did total of 60 merkins and 60 squats and AMRAP pull-ups
COT

F3 Men present: Bob Ross, Southie, Brogan
Murph:
1 mile run
300 squats
200 pushups
100 pull ups
COT

Echo-Q
Lyman
Crawdad
Landslide
Flat Rate
Chubbs
Gulliver
Opening, warm up was windmills and SSH in cadence
Beatdown was 4 corners. We started with a block exercise in middle of grass patch. From middle you jog out to the 4 corners of the grass yard . Each corner had an exercise that stayed the same every round. After each corner you returned to center and did the block exercise. After the round each corner and the center after every corner you ran a lap around whole grass island. The four corner exercises were 5 burpees, 10 never surrenders, 15 squats, and 20 American hammers 2×1. Those stayed the same every round. 1st round the center exercise was 5 man makers. 2nd round it was 10 overhead presses. 3rd round it was 15 block swings. The 4th round was 20 block rows. The 5th round was going to be 25 curls. No one made it to the fifth round. Closing and Lyman was the 6

Backblast: August 28th, 2025

AO: The Armory

PAX:
Carmen Sandiego-Q
Norm
Stark
Rudy
Doubtfire
Footloose
Barney
Rumor
Brickyard
Tarnished
Tackleberry
Yoshi
Rubbbermaid
Irish Hoss
Big Spoon
Vespa
Manchester
Wario

Workout: Upper Body Uproar

FNG’s: no

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-ups: Plank while opening statements, world’s greatest stretch, Willie Mayes Spider-Man Hayes, arm circles f/r, Grady corn and hallelujahs.

Heavy Freddie’s

The Thang:

3 stations, 2 rounds with punishments assigned to each of them.

Station 1:
1st round 21 Derkins
2nd round 21 Dips
Extra: Dip Ring (5)

Station 2:
1st round: 17 incline merkins
2nd round: 17 skull crushers
Extra: Ring of death by presses (50)
MOT Bear Crawl Burpee with partner to next station

Station 3:
1st round: 8 DLR. Ring of Merkins after (5)
2nd round: Partner push downs with cloths. 2 sets of 8 each.

Sprinted/jogged around the stations when we were done with the rounds. Ended at station 2. Slow curls, 50 bent over rows, held the blocks out with arms straight until someone failed.

Ended with Song 2 Freddy Mercuries

Count-O-Rama: 18
Name-O-Rama

The Six – Rumor

LDP3

Ball of Man

Perfect morning with it being around 70 degrees.