Author: wstark

VQ
Welcome to F3

Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

Creedo:
Leave no man behind, but leave no man where you find him

Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

Workout:

Suck it = 3 count till whenever
Warm up = 7 Count Motivator
SPMICE……. RECOVER!

Count off, teams of two (takes two to SPOON), while one person is running up ramp and back down the stairs (BE CAREFUL AT STAIR RAMP INTERSECTION), the other is doing the work!

13 (November 13th) Reps Each
Can be at any AO, prefer The Wall (bring Cindy down)

DEBUT:
(B)BS
(I)ncline Merkins (CHEST TOUCH BENCH)
(G)obblett Squats (DEEP)

(S)scissor Kicks (2 is one)
(P)lank Jacks (2 is one)
(O)verhead Press
Z(O)ttman Curls
(N)o Cheat Merkins

ENCORE:
(B)lockees
(I)nchworm Merkins
(G)ood Mornings w/ Block

(S)tep-ups w/ Block
(P)lank 60 count
(O)verhead Tricep Extension w/ Block
(O)blique Crunches (2 is one)
(N)ice To Meet you (2 is one)

REPEAT!

AMRAP FROM HERE

WILL YOU BE THE BIGGEST SPOON? How many repeats???

End at 6:08 at the latest!

Count-o-ramma

Name-o-ramma

The 6

LDP3

Prayer Intentions

PAX:
Guardian
Coconut
Gold Star
Mile High
Bourbon
Purdy
Irish Hoss
Finkle
Waldo
Doubtfire
Geppetto
Isosceles
Nitrous
Rumor
Photon
Jersey
Spalding
Tarnished
Longhorn
Big Spoon
Hamilton – Dog 3.0

PAX:
Norm
Mercy
Brickyard
Doubtfire
Landslide
Doogie
Irish Hoss
Spaulding
Viper
Manchester
Tackleberry
Footloose
Rumor
Big Spoon
Fat Amy (Q)

We Murphed… but we also learned about the history and purpose of Veteran's Day.

Thank you to all of those who have served and those who are currently serving!

Football Follies Beatdown –

Pax List:
Q- Everest
Wario
Chubs
Eagle
Ponzi

– Exercises with football toss –
RIGHT Hand
25 reps each-
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips –run (lap) every 3 rounds —

LEFT Hand-
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters

Q: Callahan

PAX:
Big Spoon
Burbon
Huckleberry
Irish Hoss
Longhorn
Purdy
Rumor
Lego
Photon
Callahan

There was no ruck this Wednesday.

FOD 11/12/25 Out of this World
PAX:
Wario
Waldo
Lyman
Samson
Mr Deeds
Lonzo – Q

Warmups: windmills, arm circles, Lonzo Hold, and motivators.
The Thang:
Rifle carry to lit up area

10 WW3 sit-ups

Man makers 10
Absolutions 10
Rosalitas 20
Squrls 20
Repeato
We made it through 3 rounds
Did for some Mary then finished with 100 curls.

COT:
Waldo was made the 6 because it’s been a while since Mr Deeds had been out. Waldo explained how he got more involved with F3 after the first WC and he learned it’s more than just a workout. That should be on a shirt 😆
Closed with a quick prayer for Gulliver, Huck, Wario, and Bluto.

November 12, 2025
Wednesday Ruck
Mudhole

Pax:
Fallout Boy
Raven – Q

5 principles

Rucked

CoT
BoM

As always, it was an honor to lead.

Out ✌🏼

21 Gun Salute Ruck-

Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.

1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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

Honored TenPin and Mile High as PAX members posting on Veterans Days- They are both Veterans!

The Thang:
We rucked to The Pump Station
21 air squats IC
21 pushups then plank until everyone is done
21 SSH IC, went up the steps and rucked back to Necropolis.
Arrived back at 6:29 and event was to end at 6:30- Rethinking the timing should have rucked right back after getting to Pump Station and fill the left-over time back at the COT to ensure we are back in time.

PAX:
Scooter
TenPin
Van Wilder
Meatloaf
Geppetto
Guardian
Zimba
Sven
Archy
Huckleberry
Longhorn-Q

Count-O Rama
Name O Rama

6 Speech-Meatloaf spoke about having an ideal physique that he possesses and keeps him coming back.

Announcements

LDP3- Talked about Fatherhood and letting children make decisions to give them room to grow.

Prayer Intentions

Echo-Q
Mile High
Soda Pop
Coconut
Photon
Opening and a little stretching.
Ran through the side cut loop.
Closing, Mile High was 6.

11.10.2025 SpongeBob the Musical

🎬 Scene 1 – Bikini Bottom Day (Warm-Up)

The sun rises over Bikini Bottom. SpongeBob starts his day full of energy, optimism, and purpose.

Warm-Up (6–8 min)
• SSH x 25 IC
• Tappy Taps x 10 IC
• Imperial Walkers x 15 IC
• Arm Circles x 10 IC
• the chain breakers x10 IC
• Plank Jacks x 10 IC

Scene 2 – Mount Humongous Erupts (Chaos Workout)

Disaster strikes! The once-calm Bikini Bottom trembles as Mount Humongous explodes — it’s time to move fast and protect your city.

Volcano Circuit – 3 rounds
• 10 Burpees (lava bursts)
• 20 mountain climbers (ground shaking)
• 20 merkins
• 30 BBS
• mosey to mount humongous

The Hero’s Journey (Partner Challenge)

SpongeBob refuses to run — he sets out on a mission to save Bikini Bottom. Every hero needs a companion!

Partner curls x 100
Plank block slide x 50
Back to back squats x50
Sirloin swings x 50
Mosey back to Mount humongous

Scene 4 – Doubt and Hope (Core + Strength)

The city is in danger. SpongeBob questions if he’s strong enough… but his friends believe in him — and so must we.

Nemo x 10
Squat Thrusters x 15
Hello Dolly x 20
Starfish crunch x 25
Marching bridge x30

Circle merkin for 100 seconds

Pax
Doubtfire
Vespa
Purdy
Brickyard
Footloose
Waldo -Q