Who doesn't like Hills?
We had 12 men join for an incredible hill workout. Some loved it, but most hated it, cursing Norm along the way.
~10 minutes Warm up to run to the bottom of The Wall at Riverside Park.
~20 minutes Hill Repeats until time.
Stride(fast pace) up the long straight portion of the Hill
10 second walk recovery
Jog to the bottom of the stairs
Repeat
~10minute Cool Down
Stretch
PAX: (included in Ruck Backblast)
F3
Chips
The Commons
6/17/25
6:15 pm
PAX:
Ponzi
Anchor
Tank
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
WARM UP:
10 Motivators in Cadence
THANG:
PAX selects a numbered/colored poker chip that determines the WHAT:
#1 (BLUE): Lunges
#2 (RED): Mountain Climbers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): Speed Skaters
#5 (GOLD): Run
The die is rolled to determine the number of REPS (die multiple by 10) with the
exception of GOLD (#5): Run.
There are 5 poker chips of each color/number.
After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Anchor
F3 Coronado
The Murph
5:30 am
6/17/25
PAX:
Rudy
Crawdad
Photon
Landslide
Viper
Shepherd
Spaulding
Mercy
Vespa
Barney
Manchester
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: Mercy
6/16 – Camelot
Swamp Softball Roadshow
Q – Viper
PAX:
Snake Bite
Rudy
Canoe
Astro
Fat Amy
Cinnamons
Doubtfire
Waldo
Footloose
Sven
Clifford the Big Red Dog
Raible
Pooh Bear
Yoshi
We played swamp softball with no fences (and we stopped keeping score). Might be a one and done, the lighting was not great for a 530 start.
CoT:
6 – Rudy
Bunker Hill
Pax:
Armstrong (Q)
Deliverance
Dr. Banner
Fallout Boy
Raven
4 charges up 'Bunker Hill' 5 man-makers, 10 squat-jumps, 15 overhead presses, 20 curls, 25 muricans, 30 leg raises…plank. When all were planking we reflected and shared about our thoughts on 'Legacy.' After a rotating mode of travel to the island and back we started the next set (skipping, bear crawl / lunge walk, jog, skip).
Sorry weasel shaker, left the PAX list out. Here goes:
Meatloaf
Landslide
Bourbon
Woodstock
Dingo
Coconut (Q)
Brass Tacks (FNG)
Backblast for 2nd running of "The Standard" on 6/16/25
Interval between runnings was longer than intended, but we were back today for another iteration of the standard.
62 degrees, still and clear as we kicked things off. one FNG today so:
Intro–the mission and core principles of F3.
Warm-o-rama: 20 SSH IC, and 10 Windmill IC.
The THANG:
800m run
10 burpees, 50 curls
400m run
15 absolutions, 50 overhead presses
400m run
20 burpees, 50 goblet squats
400m run
15 absolutions, 50 decline merkins
800m run.
for time.
bonus round if finished in time: 10 burpees and 50 block presses. Pick up the 6.
Terrific push this morning from the returners (Meatloaf, Coconut) aided by the presence of some hot first-timers (Bourbon, Woodstock), and everybody got meaningfully after it. FNG even gave it a spirited go, and this is no cakewalk of a beatdown.
Times today (and from Feb if applicable):
Coconut 23:03 (23:56)
Meatloaf 27:01 (27:41)
Bourbon 23:23
Woodstock 26:41
Dingo 29:45
Landslide 31:00
FNG 31:00
Regardless, everyone got better today and it was an honor to lead, and to welcome "Brass Tacks" to the brotherhood.
Backblast: June 16th, 2025
AO: The Gauntlet
PAX:
Carmen Sandiego – Q
Photon
Irish Hoss
Binford
Tarnished
Guardian
Ukulele
Mr Andersen
Capitol
Cybertruck
Vespa
Mile High
Peach
VanGogh
Workout: Farmer’s Hands
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: SSH’s, Finkle Swings, Piano Keys, Eagle Wings
The “Thang”:
Partnered up and did 25 bro-kins which is doing a push-up then high fiving your partner.
Next we had one partner do a farmer’s carry while the other did an AMRAP exercise. Whoever in the group dropped the coupon, they rotated. To get to the coupons, the PAX had to sprint. We did this for 10 minutes. Exercises were flutter kicks, bear squats, LBC’s.
Last round we lined up. Did three rounds of an exercise. Once we were done with the rep, we sprinted to the cone and back. The first 3 back added 5 to their next round. Exercises were, curls, goblet squats and v-taps.
We ended up with Green Sally Up, Green Sally Down with high plank/low plank.
Count-O-Rama: 14
Name-O-Rama
The Six – Geppetto
LDP3
Ball of Man
Inspector’s Gadget
( timed workout )
-5 burpees at the top of every 2 minutes-
-progression of workout-
50 hand release merkins
100 leg raises
150 jungle boy squats (two spoon = touch ground)
200 BBC
250 stationary lunge steps
-complete all exercises to conclude workout time-
COT
PAX: Southie & Colson