Author: wstark

Hour 6
12:00am

Photon – Q
Purdy
Waldo
Ukulele
Carmen Sandiego
Tupac
Van Wilder
Guardian
Slurpee
Crosstour
Bourbon

F3 Black Swamp
14-Hour Beatdowns
Gauntlet
11:00 pm
8/29/25

PAX:
Bourbon
Photon
Van Widler
Waldo
Purdy
Gold Star
Tupac
Cross Tour
Slurpee
Guardian
Madden
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Gold Star

Hour 4

Slurpee
Bourbon
Huckleberry
Photon
Madden
Tupac -6
Guardian
Waldo
Van Wilder
Crosstour
Purdy -Q

Hour 3
Waldo -Q
Guardian
Madden
Slurpee
Purdy
Huckleberry
Crosstour
Tupac
Bourbon
Van wilder
Photon

24° of F3 – 8/29/25 2000-2100

Ruck

Pax:
Tupac
Gulliver
Van Wilder
Bourbon
Huckleberry
Madden
Purdy
Photon
Tarnished
Crosstour
Guardian
FNG – McDreamy
Slurpee – Q

24° of F3 1900-2000
8/29/25 @ Gauntlet

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

PAX:
Photon
Tupac
Crosstour
Madden
Van Wilder
Purdy
Bourbon
Slurpee
Gulliver
Wario
Huckleberry
Guardian – Q

The Thang:

Mosey to school playground

Basketball knockout

12 or 24 cadence reps of various exercises in between rounds

COR
NOR
6- Huck
Announcements
LDP3
Prayer

Coconut
Flo
Tarnished
Longhorn
Golden Gate
Binford
Van Wilder
Isosceles-Q

Forever 29

6 Lt. Dan
Traverse hill
9 Burpees
Do it again for various reasons

PAX
Goldwing
Doubtfire
Fat Amy
Rudy
Norm
Viper
Barney (Q)

Pre 24 hour beatdown

Pax:
Huckleberry
Photon
Oil change
Longhorn
Stalker
Spaulding – Q

Warm up

Wind mills
Chain breaker
Motivators starting at 10

Indigenous peoples run around the AO to large field
Cadence work
Merkins
Squats
Absolutions
Motivators starting at 9

Indigenous people run to play ground
40 pull ups
50 merkins
60 LBCs
Motivators starting at 8

Indigenous peoples run around baseball field back to the flag
10 burpees
10 lt dans
10 imperial walkers
Motivators starting at 7

Cot

29 August 2025 Backblast: Dora, Colson, and Southie posted.

50 Block Squats
40 Bicep Curls
30 Merkins
20 Bonnie Blairs (each leg)
10 Burpees
400 M run
Repeat 2x

30 Merkins

End with COT.