The Final Beatdown
Pax:
Armstrong
Deliverance
Echo
Fallout Boy
Pinto (Q)
Raven
Pinto lead us in a year end review. Each 'month' had a different exercise with the number of reps equal to the number of days in the month. Each quarter had us share on a different topic, which included; people who have influenced us, what we are thankful for, and who relies on us to be at our best. Looking forward we want to lead others to accelerate.
Meatloaf – Q
Coconut
Footloose
Timed laps with reps – run a lap and do reps of an exercise until timer goes off. Do it again to try and beat your previous rep count. Started timer at 2 minutes, wasn’t enough so moved to 2:30 and then 3 minutes
Merkin Climbers
Jump Squats
Inchworm Merkins
Groiners
12/30 – Camelot
"In Cadence"
Q – Viper
PAX:
Manchester
GMO
Astro
Salisbury
Purdy
Djibouti
Waldo
The Thang:
All exercises in cadence, various counts. Generally went upper body, then abs, then lower body. Finished with 20 burpees (we were going to stop at 15, but everyone lost count so I kept going) and a circle merkin to 50.
COT
6 – Djibouti
Backblast: December 30th, 2024
AO: Gauntlet (black ops)
PAX:
Carmen Sandiego (Q)
Mile High
Ukelele
Workout: Pre-workout Ruck (black ops)
FNG’s: No
The Thang:
Rucked around the baseball fields and the school.
New Years Eve Eve Beatdown
1 mile run
100 thrusters
200 merkins
150 coupon curls
150 squats
1 mile run
COT
PAX: Colson (Q) and Southie
Keep, Return, or Regift
Pax:
wario
Chubbs
Footloose
Cross tour
Spike ball
Rudy (Q)
The thang:
Each round we had an exercise that we could either keep and do or return and run suicide, sprints, or regift into a previous exercise. The list of exercises were as follows:
Absolutions
Burpees
Lt Dan
Curls
Jungle boy
Inch worm
Big boy sit-up
Merkins
Lbcs
Squats
Side straddle hops
Newtons cradle
American Hammers
Mountain Climbers
High Knees
Bonnie Blairs
Backblast: December 29th, 2024
AO: Pump Station (black ops)
PAX:
Carmen Sandiego (Q)
Wario
Ukelele
Workout: Conquer the Hill
FNG’s: No
The Thang: 8 hills with varying speeds/agility. 4 stair runs.
Backblast: December 29th, 2024
AO: Pump Station
PAX:
Carmen Sandiego (Q)
Wario
Ukelele
Shepherd
Photon
Workout: Last day of 40
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
The warmup: arm circles, Willie Mayes Hayes
The Thang:
Corner #1, 10 reps of each. Burpees, American Hammers (w/block) Jump Squats, Curls, Smurf Jacks, Alligator Merkins, Big Boy Sit-ups, Overhead Press (w/block), Shrugs (w/block), Diamond Merkins.
Corner #2, 20 reps of each. Shoulder Taps, Squats, Lunges, Carolina Dry Docks, Nolan Ryan’s, Dips, Bobby Hurley’s, Bonnie Blairs, Absolutions, Gorilla Humpers.
Corner #3, 30 reps of each. LBC’s, Mountain Climbers, SSH, Freddie Mercury, Plank Jacks, Dolly’s, Arm Circles (big), Pickle Pounders, flutter kicks
Corner #4, 40 reps of each. High Plank (40 sec hold), reverse pickle pounder, Seal Claps, Monkey Humpers, Imperial Walkers, Low Plank (40 sec hold), Overhead Claps, Calf Raises, Arm Circles (small), Butt Kickers, 40 second leg lift hold.
At the end we did a Bear Plank halfway up the hill.
Count-O-Rama – 5
Name-O-Rama
The Six – Shepherd
LDP3
Ball of Man
Weather: We had a torrential downpour. It felt much colder than it ultimately was. Embrace the suck!
9 HIMs spotted on the Battlefield Ruck. No deer, 3 rabbits, 1 weird noise. A brisk pace knocked out 3.25 miles at ~16.5 mpm.
Djibouti
Salsbury
Runt
Yoshi
Mercy
Norm
Footloose
Viper
Big Box
Backblast: December 28th, 2024
AO: Fortress
PAX:
Carmen Sandiego (Q)
Waldo
Tarnished
Phat Thor
Van Wilder
Guardian
Huffy
Photon
Raven
Isosceles
Lego
Ukelele
Gold Star
Badger
Pimento
Spaulding
Nitrous
Binford
Deliverance
Workout: JENGA Beatdown
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
The warmup: swimmers, finkle kicks, chain breakers,
Cotton Eye Joe exercise: during the song, when the men was singing we did merkins, when the girl was singing we would do merkins and when the violin/banjo was playing we did squat kicks.
The Thang:
Played giant JENGA. Broke into 3 groups. Each block was numbered. 1 was 5 merkins, 2 was 5 Lieutenant Dans, 3 was 5 absolutions, 4 was 10 burpees, 5 was 10 BBSU’s and 6 was 10 squat jumps. Whatever team had the tower fall on them, had to do 20 burpees. Overall we did a lot of burpees but we had lots of fun.
Count-O-Rama – 19
Name-O-Rama
The Six – Photon
LDP3
Ball of Man
Backblast: December 28th, 2024
AO: Fortress Ruck
PAX:
Carmen Sandiego (Q)
Waldo
Tarnished
Capitol
Van Wilder
Curly
Guardian
Huffy
Photon
Raven
Isosceles
Lego
Callahan
Ukelele
Workout: Reflecting on 2025
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
The Thang:
Rucked around the park. We rotated every 5 minutes to get a new partner. Talked about reflecting back on 2024 and what we found rewarding in our journey with F3. Last discussion topic is what we are going to do in 2025.
Count-O-Rama – 14
Name-O-Rama
The Six – Huffy
LDP3
Ball of Man