Author: wstark

Backblast: August 17th, 2026
AO: Gauntlet

PAX:
Huckleberry
Bourbon
Mile High
Rumor
Big Spoon
Geppetto
Lego
Radio
Bevo- (Co-Q)
Longhorn(Q)

Longhorn Opened Up
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: Pavilion Punishment/ Punishment Hill

Warm Up:
Potato Picker IC – 12
Windmills IC – 10
Chain Breakers IC- 12
Quick 4 counter Motivators IC

The THANG:
Mosey on over to the Pavilion with blocks
Longhorn- Pavilion Punishment
Run to round about area and back- BUY IN
5 inclined Merkins
20 block squats
20 Dip
20 Lunges
20 Curls
20 Overhead Press
Rinse and Repeat
Did this for about 18 minutes (3 or 4 rounds)

Bevo then took over
Mosey to Big Hill
Bear Crawl up the hill
10 SSH
10 Merkins
10BBS
come back down the hill however you wish
10 SSH
10Merkins
10BBS
Rinse and repeat until 6:05 (2 or 3 rounds)
Recover, mosey to pavilion, pick up blocks and head back to flag for COT.

Bevo ended COT:
Count-o-Rama: 10
Name-o-Rama

The Sixth: Radio
Announcements: RRC raised over 10K!
LDP3- Was not sure of the exact subject but Longhorn reiterated focus on leading others well more than getting a lot of "things" done. Your overall impact will be greater in the end by those you lead. Leave it better than you found it.
Ball of man

Notes from the Gloom: It was a beaut of a morning, around 70 degrees, a bit humid but manageable. Bevo leading us out to the hill was refreshing open air and grass was wet so a bit of a cool down. Nice mumble chatter about camping. Nice to hear on the drive home from Bevo on how F3 is making him stronger and he enjoys the fellowship with the guys.

Swamp Ball

PAX:
– Rudy (Q)
– Footloose
– Scoober
– Sven
– Zebra
– Bull
– Lyman
McFly
OSHA

The 3 Fathers WOD

PAX:
Waldo
Vespa
Purdy
Rudy (Q)

We preformed the 3 Fathers WOD which consists of 10 rounds of the following:
– 200 Meter Run
– 10 Merkins
– 20 Big Boy Situps
– 30 Squats

During the workout we saw the following wildlife:
– Cats
– Dogs
– Rabbits
– Skunks

Preseason

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto

Workout = Tabata and Passing Sessions
Tabata (50 seconds on / 10 seconds transition) 5 exercises:
Mat (Superman), Battle Rope, Sledge Hammer, Tire Flip, Tire Jump
Passing
Teams do 4 routes (5 yd, 10 yd, 15 yd, 20 yd) / Switch QB after 4 routes
Incompletions = reps of penalty exercise
5yd = 20 reps
10yd = 15 reps
15 yd = 10 reps
20 yd = 5 reps.
• Only one penalty per turn at QB
Passing Routes
Slant (Sit Ups)
Curl (Push Ups)
In / Dig (Squats)

The combo of Pinto (QB) and Armstrong (Receiver) were the only ones to earn stars for their round.

Raven's Nest

Pax:
Armstrong
Deliverance
Fallout Boy
Raven (Q)

Exercises in ascending order of reps 5 burpees, 10 dips, 20 muricans, 30 Imperial Walkers, then a jog loop. Then repeat the exercises in reverse order, followed by a jog loop.

Meatloaf – Q
Stark
Landslide
Echo

Add a burpee every 200m

Backblast – Discin Around – Fortress 8/15/26

PAX:
Golden Gate- Q
Spalding
Deliverance
Montoya

WARMUP
10 SSH
10 Imperial Walker
10 Michael Phelps
10 Chain breaker

THANG
PAX move across field passing a Frisbee of various sizes between PAX ultimate Frisbee style. Each drop is a group burpee. Cumulative after first drop.

Once at end return to start throwing frisbees of various sizes disc golf style. Each throw = 1 burpee OYO after the number of the throw.

Alternate this back and forth with 25 reps of various exercises (Hammers, Mike Tysons, merkins, squats) between trips across field.

After about 30 mins switch to disc golf for about 6 holes. Doubles style golf. At end of the hole partners add up total number of shots taken and multiply by the number of shots to make in basket and do that many reps of an excersise.

Play till time up.

COT

Welcome
F3 Mission & Core Principles

PAX:
Doogie
Pooh Bear
Viper
Rumor
Bull
Big Spoon
Skeeter
Mulch
Snakebite
Scoober
Sven
Lyman (QIC)

Workout: Swampball

Countorama (12)
Name-o-rama
Snakebite was the Six
LDP3
Announcements
Ended in Prayer.

Honored to lead today!

Lyman

Echo-Q
Crisp-x
Gulliver
Crawdad
Footloose
Landslide
Lyman
Yoshi
Jersey
Quick Draw
Low Key
Opening and warm ups windmills, arm circles, and circle arms in cadence.
Beatdown was 2 different sets of 5 exercises a piece.
Set 1 was 10 burpees, 20 squats, 30 big boys, 40 flutter kicks 2×1, and 50 SSH’s
Set 2 was 5 WW3’s, 10 man makers, 15 block swings, 20 block rows, and 25 curls.
After finishing each set of 5 exercises you would run a lap around the grass field.
Closing and Footloose was 6

Backblast: August 16th, 2026
AO: Pump Station

PAX:
Ukulele
Montoya

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 find him.

Workout name: Tortoise approved

Warmup: None. Just started running

The THANG:

Ran over 2 miles through some different neighbors and back. We then decided to run to the Wall and back.

Count-o-Rama: 3
Name-o-Rama

The Sixth: CSD

COT

Ball of man