Author: wstark

Echo-Q
Arcy
Manchester
Vespa
OSHA
Carmen Sandiego
Opening and warmups were ssh, windmills, chain breakers, arm circles, circle arms and 25 four count curls all in cadence.
Beatdown was
10 man makers
10 curls
10 tricep dips
10 curls
15 overhead presses
10 curls
15 block swings
10 curls
20 block squats
10 curls
20 step ups 2×1
10 curls
Run 2 laps around parking lot and repeat until times up.
Closing and OSHA was 6

Sad Clown Day @ TRH
On this date in 1999 The Sopranos made its HBO debut. In addition to creating a new era in the mafia genre, it also spawns an official F3 term in our Lexicon: Sad Clown.

During this beatdown YHC shared from The Q Source (Q1.1 “DRP”).
In this Quadrant we learn about Sad Clown Syndrome and some of the ways HIM squash SCS.
The Thang:
We started with a Cindy warm up because no good Mafia beatdown is complete without some concrete anchors to help weigh down unnecessary wise guys.

Next we moseyed to the base of the rabbit hill where we held plank and heard from the Q Source a little more.

Then we scurried up the wet, slick hill and performed the following exercises in cadence. All were Don in cadence because Sad Clowns go solo. HIMs always work together.
SSH
Absolutions
Derkins
———> This spells “SAD”
We moseyed down the back side of the hill and back up the steep side where we reconvened and did the following exercises in cadence:
Crabcakes
Lunges
Ono’s
Wrestler Merkins
Never Surrender
—————————>This spells Clown
Then we moseyed another lap down and up, picked up our six and returned to the shovel flag. There we put Cindy to the test one more time and finished with our COT.

Pax;
Guardian
Gold Wing
Pooh Bear
Rumor
Rudy
Lonzo
Manchester
Doubtfire (Q)

Guardian was our Six.
Prayers for GoldWings fathers and a former student of mine, Josh Cardiello, who tragically passed this week at the age of 30! Today they will lay him to rest down in Buford, GA.

F3 Back Blast – Murph
Men present: Dora, Kolson, Southie, Bob Ross
The Murph:
1 mile run
300 squats
200 push-ups
100 pull-ups
1 mile run
Ended with COT

Backblast: January 9th, 2026
AO: The Nightmare

PAX:
Spaulding
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 found him.

Workout name: Heart and Sole

Warmup: SSH’s, Toe touches

THE THANG:

Round 1:

1. 25 Curls IC

2. 10 burpees

3. Sprint to the light and mosey back

4. 20 diamond merkins

Round 2:

1. 25 Overhead Presses IC

2. 10 one legged burpees

3. Explosion skips down and mosey back

4. 20 wide merkins

Round 3:

1. 25 Goblet Squats IC

2. 10 yurpees

3. Froggy lunges and mosey back
4. 20 ranger merkins

Round 4:

1. 25 tricep extensions IC

2. 10 flying squirrels

3. Bernie sanders down and mosey back
4. 
20 regular merkins

– 1 min AMRAP

Tricep extension

Goblet squat

Overhead press

Curls

Count a rama: 2
Name a rama
Sixth: Spaulding/CSD

COT
Ball of man

The Gauntlet Murph

Welcome
Mission
Principles

Pax
Spaulding
Huckleberry
Mercy
Footloose
Thor
Mile High
Beretta
Van Gogh
Irish Hoss
Flo (Q

COT
SIX Irish Hoss

Big Spoon Q2
Welcome to F3

Mission Statement:
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!!!

AO: THE WALL
DATE: 12/8/2026

PAX Present:
Waldo
Coconut
Mile High
Guardian
Bourbon
Huckleberry
Doubtfire
Isosceles
Spaulding
Jersey
Tumor
Longhorn
Raven
Tarnished
Finkle
Big Spoon

Warmup:

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

EMOM Workout: (fast holes)
Minute 1: Max Squats (w/ block)
Minute 2: Max Burpees (Block-ees)
Minute 3: Max Reverse Lunges (w/ block)
Minute 4: Max Sit-Ups (w/ block)
Minute 5: Jog Island

Bring Sally Up!!!! (Push-Ups) FULL SONG

EMOM Workout:
Minute 1: Max Dips
Minute 2: Max Zottman Curls
Minute 3: Max Skull Crusher w/ Block
Minute 4: Max Mike Tyson
Minute 5: Max Side Straddle Hops

Partner up!!!

Partners!!!! Wheelbarrow up Ramp as far as possible, when barrow dies partner takes over! What team can make it the furthest?

EMOM Workout Partners!!!!
Minute 1: Back Extension using benches
Minute 2: Other Partner
Minute 3: Leg Raise Circles CCW
Minute 4: Leg Raise Circles CW
Minute 5: Squat with Block Pass

End workout at 6:08 at the latest!

Count-o-ramma

Name-o-ramma

The 6

LDP3

Announcements

Prayer Intentions

1/8/26

PAX
Footloose – Q
Rudy
Wario
Landslide
Quickdraw
Chubbs

The Sheldon Cooper, but in reverse. And also with blocks. Wario aka Super Wario finished in 31 minutes.

Manmakers
Goblet Squats
Alternating hand merkins
WWI Sit Ups

Photon

Echo-Q
Thor
Huckleberry
Guardian
Callahan
Beretta
High Level
Rumor
Big Spoon
Lonzo
Bourbon
Opening, warmups were SSH’s, windmills, and stretching on your own.
Beatdown was 12 reps of 12 different exercises and run a couple small laps and repeat.
12 man makers
12 block squats
12 decline merkins
12 triceps dips
12 block rows
12 WW3’s
12 step ups
12 thrusters
12 American hammers w/ block
12 lift, curl, press
12 block swings
12 curls
Closing and Big Spoon was 6

1.6.25 – Commons– Expansion at The Commons

Pax List:
Q- Gold Star
Ponzi
Everest
Red October
Anchor
Wario

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 found him.

Warmup
>Potato Pickers – in cadence
>Chainbreakers – in cadence
>SSH – in cadence

Beatdown = Brick Exercises
>5 Sets of exercises
>Lap around chess board after each set

Set #1
50 x Overhead Press w bricks
15 x BBSU (bricks to chest)
25 x Berkins (brick merkin)
25 x We’re Not Worthy (aka front raise)

Set #2
50 x brick curls (2×1)
15 x Lateral Arm Raises
25 x Seal Claps
25 x Skullcrushers

Set #3
50 x American Hammers w bricks
15 x Goblet Squats
25 x The Swimmer (2×1)
25 x Overhead claps

Set #4
50 x C(url)P(ress)R(aise)s w brick
15 x Chinooks (overhead arm circles)
25 x Smurf Jacks w bricks
25 x Calf raises on bricks (or step ups on bench)

Set #5
50 x Brick rows
15 x Brick Punches (2×1)
25 x Feddie Mercury’s
25 x Squat Thrusters

To fill time and get some Mary work, we did continous Outlaws while the PAX counted up to 60.

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