Category: Uncategorized

4/22/25

PAX
Footloose -Q
Mercy

Pre/post Murph ruck

Foundry 4/21/25 IPC Light
PAX:
Rudy
Landslide
Coconut
Viper
Meatloaf
Norm
Gulliver
Fat Amy (Q)

Warm-up: SSH, Willie Mays Hayes, Back stretches

The Thang:
Throwback to 2021 Week 1: Revenge of the Bunnies
IPC Light = complete with a partner

4 Rounds, Each Round:
800M run
25 yard Murder Bunny
10 HR Merkins
25 yard reverse Murder Bunny
20 of "Round Specific Exercise"
25 yard Murder Bunny
10 HR Merkins
25 yard reverse Murder Bunny

Rounds 1 & 3: 20 blockees with a thruster
Rounds 2 & 4: 20 burpee block jump overs

Each round, one partner runs 800M, while other partner starts work. When partner returns from run, they can share the work by tagging in/out until round is complete. Then start the next round

COT: Viper 6

Pax:
Armstrong
Deliverance
Fallout Boy
Raven
Pinto (Q)

April 21st – 21 reps of each.
Arm circles forward
Arm Circles backward
Chain Breakers
Block Goblin Squats
Block Curls
Block Rows
SSH
Mericans
Sit-ups
Block Twists
Block Curl
Thrusters (squat into overhead press)
Mountain Climbers
Elephant Walk
Flutter Kick

Repeated circuit 3 times.

Announcements / Prayer Requests / COT

We rucked and ran
Q- wipers
Runt
Norm
Bulldog
Echo
Lancelot
Crawdad
Footloose
Huckleberry
Doogie
Djibouti
Lonzo
Full pull

Purdy #12 – 04/21/25 – Camelot –
Let’s Work off That Easter Candy

WARM UP: Willy Mays Hays’, Calf Stretches, Potato Pickers, in cadence.
WORKOUT:
– Mosey over to the path around the pond.
– 1 Lap around the pond
– 50 Side Straddle Hops
– 1 Lap around the pond
– 50 Squats
– 1 Lap around the pond
– 50 Mountain Climbers
– 1 Lap around the pond
– 1 Minute Plank
– 1 Lap around the pond
– 30 Merkins
– Repeat

Q – Purdy – 6
Guardian
Doubtfire
Hannibal
Lyman
Mercy

F3 Easter Beatdown
PreThang:
25 Don Quixote
1-mile run

Thang:
25 Dying Cockroach (4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly)

Murder Bunny 30 yards and repeat 25 dying cockroach

25 Grave Diggers (Coupon exercise. Start standing with feet shoulder width apart and straddling a coupon. Bend over and grab coupon and lift it up and over the right shoulder until the coupon is by your right ear. Then return the coupon between your feet. Repeat on left side. This is easily completed as a 4-count exercise)

Reverse Murder Bunny 30 yards and repeat 25 grave diggers

Resurrection cockroach (4-count ab exercise done lying down on your six and pulling your knees and arms to your chest, then rapidly extending arms and legs back out, then back in. Preferably done directly after the Dying Cockroach and with at least one extra rep.)

Murder Bunny 30 yards and repeat 25 resurrection cockroach

Wave of Merkins(count up to 10)

COT & LDP3
PAX: Southie & Colson

Backblast: April 21st, 2025

AO: Gauntlet

PAX:
Carmen Sandiego (Q)
Mile High

Workout: Pre-workout ruck (black ops)
FNG’s: No

The Thang:

Rucked around Rivercrest Park for 3.2 miles.

Backblast: April 20th, 2025

AO: Pump Station

PAX:
Carmen Sandiego (Q)
Ukulele
Huckleberry
Guardian
Irish Haus
Tarnished
Meatloaf
Gold Star
Coal

Workout: Easter Beatdown
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 found him.

Warmup: tiger position during the open statements then went into cobra and downward dog stretch. After that we did the greatest stretch in the world. Once finished stretching, we did man maker motivators 5-count.

The Thang:

Workouts were hid throughout the AO. Each had 4 workouts with different colors. Once one exercise was done, you pushed the button changing the color and you moved to the next one.

Bottom parking lot:
white – 25 plank jacks
red – 25 BBSU’s
green – 20 box cutters
blue – 100 second plank

Hill:
White – 3 sprints up
Red- lunge to the top
Green – backwards to the top
Blue – bear crawl to the top

Stairs:
White – 3 every step
Red – 1 sidestep stair run
Green – 3 skip step stair run
Blue – bear crawl up the stairs w/10 merkins at the top

By the flag:
White – 25 jump squats
Red – 30 American Hammers (2 is 1)
Green – 25 merkins
Blue – 25 mountain climbers

By the statue:
White – 20 burpees
Red – 25 LBC’s
Green – 25 monkey humpers
Blue – 30 Nolan Ryan’s

Midway up the hill on the far side:
White – 20 overhead presses
Red – 25 bent over rows
Green – 25 goblet squats
Blue – 15 WW3 SU’s

In between the 2 statues:
White – 25 SSH’s
Red – 25 flying squirrels
Green – 25 flutter kicks
Blue – 25 hillbilly walkers

In the grass beside the monument with bricks:
White – 25 seal claps
Red – 25 overhead claps
Green – 25 arm circles
Blue – 25 SSH’s

Back monument:
White – 20 dips
Red – 25 decline merkins
Green – 20 step ups
Blue – 50 jump ropes

Path that leads to the wall:
White: frog jump
Red: burpee broad jumps
Green: 5 sprints
Blue: crawl bear

Finished with Push Block Twists, CPR’s, block flutter kicks and plank hold for Phil Collin’s in the air tonight.

Count-O-Rama – 9
Name-O-Rama
The Six – Irish Haus

LDP3
Ball of Man

Pax did the workout very quickly. Need to make a higher number of reps for each one and also maybe add two more locations.

4/19/25

Fortress Pre Run (at 4:30am before the ruck)

Pax:
Photon – Q
Callahan
Carmen Sandiego
Viper

PAX ran to The Pump Station for some loops around that and The Wall. Headed back and managed 6 miles total.

4.19.25

PAX
Footloose – Q
Djibouti
Bulldog
Huckleberry
Norm
Jersey
Wipers
Rudy
Fat Amy
Purdy
Shepherd
Mercy
Gulliver
Terminator

The Thang

Murph at Thee Battlefield. Found that the bus stops at The Shops at Fallen Timbers are great places to do pullups. So we carried some blocks over to the one by Massage Envy. Ran a mile around the mall. Stopped at the bus stop and did 100-200-300 pullups, merkins, squats. Ran another mile around. Carried the blocks back to the shovel flag.

During the ruck, we plotted out an alternate route for those who needed to modify and only walk. So they took a left at Massage Envy and crossed the boulevard. Went left around the back of the motorcycle shop. Left at the mall office. Right at Red Robbin. Left at the front of the movie theatre. Passed the shovel flag and Granite City. Left after passing Beer Barrel and then return to the bus stop at Massage Envy.

Terminator – FNG (EH'ed by Jersey)