9/3/25
Grantland
Pax:
Thor- Q
Huckleberry
Callahan
Longhorn
Landslide
Meatloaf
Photon
Irish Hoss
Nitrous
Guardian
Ukulele
Tabata Ladder: 1 minute each exercise. Run in between and add a rung each round. Worked our way down and back up
Gorilla Humpers
Ranger Merkins
American Hammers
Narrow Bridges
Tricep Dips
6 by Huckleberry
Purdy #26 – F.O.D. 9/03/25 –
Glow Ultimate Frisbee
Workout: Glow Ultimate Frisbee
Purdy – Q
Norm
McFly
Scoober
Rudy
Sven
Lyman
Big Spoon
AO: the Commons
PAX:
Huckleberry
Everest
Red October
Gold Star
Anchor
Wario-Q
F3: Fitness, Fellowship, Faith;
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust
Our credo is: Leave no man behind yet leave no man where you found him.
Warm up: Side straddle hop
Workout: Keepy-Uppy
2 Pax at a time took turns rifle carrying coupons. Those 2 Pax then chose a destination that they were comfortable carrying the block to, as well as an exercise. The rest of the group that were not carrying blocks then jogged to the meet up location and did the exercise while we waited. When those carrying blocks arrived they would do 5 thrusters and pass the block off to someone new. We repeated this around the commons.
COR
NOR
6 from Anchor
Announcements
LDP3 from Gold Star
Prayer
Murph 9-2-25
Vespa – Q
Crawdad
Rudy
Footloose
Mercy
Viper – 6
Shepherd
Norm
Welcome, F3, mission, Credo
No warm ups, just go
1 mile
20 rounds, 1 minute timer,
5 pull up, 10 merkins, 15 squats, repeat.
Finish with 1 mile
Count, name, 6, announcements, LDP3, pray out.
Murph 9-2-25
Vespa – Q
Rudy
Footloose
Mercy
Viper – 6
Shepherd
Norm
Welcome, F3, mission, Credo
No warm ups, just go
1 mile
20 rounds, 1 minute timer,
5 pull up, 10 merkins, 15 squats, repeat.
Finish with 1 mile
Count, name, 6, announcements, LDP3, pray out.
IPC 2025 – Week 0 – Tellier WOD
PAX:
Spaulding
Coconut
Rudy
Purdy
Wario
Brass Tacks
Photon
Mile High
Viper
Meat Loaf
Purdy
Footloose
Fat Amy (Q)
Ran Week 0 IPC 2026 – Tellier WOD
10 Burpees
Shuttle Run (5 yards, back to start, 10 yards, back to start, 15 yards, back to start, 20 yards, back to start)
10 burpees + 25 Merkins
Shuttle Run
10+25+50 Lunges (2:1)
Shuttle Run
10+25+50+100 BBS
Shuttle Run
10+25+50+100+150 Air Squats
Shuttle Run
Necropolis 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
The Workout:
We rucked along the river to the playground at sidecut and back along the towpath for a total of 2.95 miles.
6 Speech
Count-o-rama: 9
Name-o-rama:
Guardian
Hannibal
Madden
Echo
Flipper
Meatloaf
Zimba
Huckleberry
Van Wilder – Q
Announcements
LDP3
Prayer Intentions
Flo: 24 Hour back blast
4 PM beat down
Pax
Huckleberry
Bourbon
Waldo
Guardian
Tupac
Photon
Flo (Q)
Station work
COT
Flo: 24 Hour back blast
11 AM Ruck
Pax
Huckleberry
Photon
Bourbon
Casper
Madden
Tupac
Flo (Q)
Rucked with 150 pound pallet
COT
Backblast: September 1st, 2025
AO: Camelot
PAX:
Carmen Sandiego-Q
Deuce
Manchester
Doubtfire
Sherbert
Workout: The Meat Sweats
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
Warmups: SSH’s, chainbreakers, potato pickers, downward dog/cobra/toe touches.
The Thang:
5 stations, 4 exercises each. Rotate after the top exercise is completed. Rest are AMRAP until the top one is completed.
1st Station: 10 deadlifts, merkins, plank hold, leg lift hold
2nd Station: Farmers carry to the light, mountain climbers, Bobby Hurleys, Freddy Mercury’s
3rd Station: Bear crawl to light and run back, burpees, thrusters, AH’s
4th Station: Sled to tree and back, goblet squats, block swings, curls
5th Station: Sprint to light and back, block overhead hold, shoulder tap planks, Nolan Ryan’s
Count-O-Rama: 5
Name-O-Rama
The Six – Deuce
LDP3
Ball of Man
Beautiful morning around 50 degrees. Listened to 80’s rock.