Author: wstark

Cyber Monday Sale Beatdown
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 Thang:
Membership fee: Must be paid every time.
10 Merkins
10 Big Boys
10 Lt Dans
10 Burpees
Sale items: 50 reps each
Kettlebell Swings
Squats
Skull crushers
Shoulder press
Bent over rows
WW3 sit ups
Coupons: Gives a rep discount based on the weight of the coupon. The coupons must be carried across the football field to do your reps and then returned to do your next set of membership fees.
13lb sand kettlebell
18lb sand kettlebell
20lb sand ball
20lb slam ball
26lb sand kettlebell
35lb slosh tube
35lb cinder block
40lb sand bag
40 lb sand pancake
Count-o-rama: 5
Name-o-rama:
Coconut
Lyman
Meatloaf
Photon
Van wilder
6 Speech
Announcements
LDP3
Prayer Intentions

11/25/24 Camelot
Funky, Fantastic, and Friendly Game of UNO

Intro/Welcome

Count off by 4’s – Split into 4 teams.

The Thang:
Parkour!’s VQ with his Dad, Yoshi, as co-Q

Played a Classic Game of UNO
Each color was a specific workout with the number of reps determined by the number on the card that was played.

Red = Man-makers (Block)
Yellow = Curls (Block)
Green = SSH
Blue = Squats (w/ or w/out block)

Each special card played (Reverse, Wilds, etc) counted for 5 reps.

There were two ultra special Wild cards, only one was played and was a 5-count Squativator that was lead in cadence.

When a team won, winning team did Air Presses until all the losing teams did WWIII’s with the number of reps determined by the number of cards remaining in their hand.

We continued to play for second place, but had to finish due to time.

COT:
Count o Rama
Name o Rama
6
LDP3 – GMO
Announcements
Words of Affirmation

PAX List:
Parkour! (VQ)
Yoshi (Q)
Lyman
Ukulele
GMO
Carmen Sandiego
Sherbert
Snake Bite
Viper
Djibouti
Clepto
Vespa
Photon
Echo
Clear!
Salisbury
Purdy
Radio
Bulldog

12/3/24 Coronado
Return to the Murph

Intro/Welcome
Count o Rama (15)

The Thang:
The typical Tuesday Murph
Run 1 Mile
Split reps as you see fit to try and complete:
100 Pull ups
200 Push ups
300 Squats
The run 1 mile more.

COT:
Count o Rama
Name o Rama
6 – Manchester
LDP3 – Mercy
Announcements
Words of Affirmation

PAX List:
Yoshi (Q)
Footloose
Deepwater
Fat Amy
Waldo
Lonzo
Manchester
Rudy
Thai Guy
Spaulding
Carmen Sandiego
Ricky Bobby
Doogie
Shepherd
Mercy

12/2 – The Nest
Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Isosceles
Purdy

No Run Beatdown, with a holiday twist. Christmas Time-r was a sleigh (weighted sled) pull out and back. Pax rotated through 4 stations (while one was timer). Sleigh reins (battle rope), Block work (with a gift wrapped cinder block), Mat work (Holiday themed abs and core), and Lords of Leaping (holiday themed leg exercises).

11/20/24 Grantland
Workout – Wham-O-Walks & Wilt Chamberlains

Q – Purdy
Lyman
Shawshank
Dauber
Gepetto
Bourbon
Echo – six
Badger
Capitol
Ginger
Meatloaf
Phat Thor
Callahan
Guardian
Radio
Binford
Tarnished
Foooose

11/12/24 Coronado
Workout – Murph

Q – Purdy
Lonzo
Clear
Spalding
Huckleberry
Shepherd
Photon – Six
Chi Chi (FNG)
Footloose
Irish Hoss
Deepwater
Landslide
Waldo
Vespa

Camelot

F3 Mission Statement
5 Core Principles – FOORC

Forward arm circles
Reverse arm circles
7 count motivator

Today is Britney Spears’ 43rd Birthday!

Sales in first week of the Oops I did it again album launched May 2000 was 1,319,193. So on your own in sets we do these in order. We almost got through three of each, PAX were getting gassed so we took a mosey to the footbridge and back to cool down.

1 man maker
3 no cheat merkins
1 man maker
9 no cheat merkins
1 man maker
9 no cheat merkins
3 man makers

43 big boy sit-ups

Run to cone and back…

1 man maker
3 kettlebell swings
1 man maker
9 kettlebell swings
1 man maker
9 kettlebell swings
3 man makers

43 merkins

Run to cone and back…

1 man maker
3 bent over rows
1 man maker
9 bent over rows
1 man maker
9 bent over rows
3 man makers

43 curls

Run to cone and back…

Repeat these 3 sets again!

COT
Count-o-Rama
Name-o-Rama
Announcements
Prayer intentions

PAX:
Salisbury
Golden Gate
Klepto
Norm
Echo
Djibouti
Clear
Viper
Rudy
Sherbet
Vespa
Yoshi
Astro (Q)

Backblast: December 2, 2024

AO: The Gauntlet

PAX:
Carmen Sandiego (Q)
Irish Hoss
Badger
Capitol
Guardian
Huckleberry
Soda Pop
Radio
Ukulele
Pimento
Mile High
Mercy
Tarnished

Workout: The Murph

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 find him.

The “Thang”: The Murph (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run back)

Count-O-Rama – 13
Name-O-Rama
The Six – Capitol
LDP3
Ball of Man

Mystery Box
PreThang:
1.5 mile run

Thang:
PAX draw exercises from box: burpees, merkins, thrusters, hand-release merkins, Lt. Dans, Bonnie Blair, coupon curls, goblet squats, diamond merkins, and overhead coupon press.

Rep rounds in order: 10, 20, 30, 40, 50
25 BBC between each rep round
25 Don Quijote

Repeat rep round: 50, 40, 30, 20, 10
25 BBC between each rep round

COT
PAX: Southie and Colson (Q)

Modified Murph
1 mile run
100 pull ups
200 push ups
300 squats
-in a 10:20:30 ratio
-after 2 or 3 rounds, 15 reps of ab exercise: WWI, BBC, Susan’s, and X-factors
-1/2 mile run after 5 rounds
– 1/2 mile run after 10 rounds

COT
PAX: Da Fridge, Tailgate, and Colson