Category: Uncategorized

Backblast: July 6th, 2025

AO: The Pump Station

PAX:
Carmen Sandiego-Q
Photon
Ukulele
Flat Rate
Manchester
Doubtfire
Tarnished
Madden (2.0)
Guardian
Macho Man (2.0)
Wario
Nitrous
Callahan
Chernobyl

Workout: Animal Instincts

FNG’s: none

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

Warm-up: Tarzan’s, Downward Dog/Cobra Kai, Monkey Howlers

The Thang:

Created a Pump Station Zoo Map. We had a Gorilla Pit, Bear’s Den, Zebra Run and a Bunny Nest.

1st station: Gorilla Pit – 20 gorilla humpers with blocks, 20 curls, 20 overhead presses, 20 tricep extensions.

2nd station: Bear’s Den – 30 bear squats, divided up into two teams and did a bear plank up the hill and lastly, did a two minute wall squat.

3rd station: Zebra Run – ran fartleks symbolizing Zebra’s running from predators and other PAX. Ran from the Pump Station to the Wall and back.

4th Station: Bunny Nest – 30 pickle pounders, then Contra murder bunnies/blockees (1 murder bunny, 1 blockee) then go all the way up to 10 each.

Count-O-Rama: 14
Name-O-Rama

The Six – Doubtfire

LDP3

Ball of Man

It was a warm one out there this morning. It was mid to upper 70’s.

Backblast: July 6th, 2025

AO: The Pump Station Run

PAX:
Carmen Sandiego-Q
Photon
Ukulele
Flat Rate

Workout: Let’s run

FNG’s: none

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

Warm-up: NA

The Thang:

Ran from the Pump Station, down Louisiana and made a left on 6th street. Ran all the way to Woodlands Park and ran the park loop. After exiting the park, we ran on boundary toward 2nd street and back to the pump station.

It was close to a 5k run.

Count-O-Rama: 4
Name-O-Rama

The Six – Carmen Sandiego

LDP3

Ball of Man

7/6/2025

Pax
Footloose -Q
Rudy
Mercy
Skeeter
Sweet Lou
Scrum
Bull
Snake bite
Viper
Freeloader
Purdy
Sven
Graninja

7/5/25

Q200

PAX
Footloose – Q
Purdy
Doubtfire
Lyman
Shepherd
Djibouti
Viper
Fat Amy
Fancy Feast
Arcy

Busted out the speed ladders and did some agility work and other things.

7/5/25

Q199

PAX
Footloose – Q
Scrum
Djibouti
Cybertruck
Arcy

"Ponzinator" 07/01/2025

Pax: Ponzi(Q), Anchor, Everest, Wario

Mission and Core Principles

Warm up: Arm Circles, Windmills, and Motivators

Ponzi "Pyramid" each round with increasing reps for 7 rounds. Increase the reps from 1 through 7 reps each round. Active rest!

Round 1 rep each etc.

Absolutions, Air Press, Burpee, American Hammers, Merkens, Squats, Big Boys, Mike Tysons, Mt. Climbers, LBCs, Dips, Hi Knees, Imperial Walkers, Decline Merkins, Leg Lifts, Short Run, repeato next reps 2 each and so on

Warm down
COT

July 4, 2025

PAX
Footloose – Q
Yoshi
Fancy Feast
Manchester
Goldwing
Cyber Truck
Fat Amy
Mercy
Rudy
Arcy
Purdy

Celebrating my 5-Year F3versary.

Merkins 'n Miles

Ran around the pond
25 merkins of various kinds
Repeato

COT

Bro, you're a firework

QIC – Chubbs
Pax – Wario

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five core principles: Free of Charge, Open to all Men, Held Outdoors, Peer Led, Ends with COT
Warm Up
Backwards walk for loop, jog second loop

The Thang
Do work to cone while partner, or others depending on attendance, does exercise.

Movements
Bear Crawls
Lunges
Carry
Drag
Jog a lap

Exercises
Merican Merkins
Curls
Shoulder Press
Merican Hammers
Incline Merkins
Curls
Firework air press clap

COR
NOR
6
Announcements
LDP3
The Q
Responsible for planning and leading the workout. Accountable for the success of the workout.
Physical leadership
Mental leadership
Emotional leadership
COT

Free Workout

Vespa Q
Doubtfire
Manchester
Fat Amy
Redken
Tackleberry – 6
Yoshi
Irish Hoss
Brickyard

F3, mission, 5 core principles
Warm ups: IC SSH, IW, CB
Mosey to pickleball
Tabata 45 on, 15 Break
12 rounds with Merkin Challenge at half way point.
Indian run back to flag
Counto, Namo, 6, announcement, ldp3, prayer request.

Backblast: July 3rd, 2025

AO: The Wall

PAX:
Carmen Sandiego-Q
Huckleberry
Thai Guy
Flipper
Ten Pin
Ukulele
Bourbon
Photon
Binford
Mike High
Gold Star
Geppetto
Crawdad
Golden Gate
Nitrous
Belding
Coconut

Workout: Wheel of Destiny

FNG’s: none

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

Warm-up: 25 SSH’s, Goofballs, Rubber Bands, Piano Keys

The Thang:

This workout was done with the Pick Me app. It had a wheel that had various workouts on it. By pressing the button, it would spin the wheel and land on a punishment. After the workout was selected, inside the same app there was a number generator that picked the amount of reps. Each person had the opportunity to do this.

Ended up being more of a leg workout. Photon was close to getting his burpees but the wheel said otherwise. Bourbon and myself got the dunk tank.

Throughout the workout I read quotes on destiny and how we should approach it.

Count-O-Rama: 17
Name-O-Rama

The Six – Mile High

LDP3

Ball of Man

My favorite quote of the morning:

"Watch your thoughts they become your words; watch your words they become your actions; watch your actions they become your habits; watch your habits they become your character; watch your character it becomes your destiny." – Lao Tzu