Category: Uncategorized

4.18.2025

Pax
Footloose-Q
Stalker
Huckleberry

Ruck at Coronado

4.17.2025 – The Wall – Shazam Music

Q: Gold Star
Pax List:
Geppetto
Guardian
Doubtfire
Photon
Golden Gate
Finkle #6
Oil Change
Flo

Warmup – SPMICE
Willy Mays Hayes – in cadence
Arm Circles

The Playlist!
Played the first few seconds of the song to see who could name it first. Photon took the crown!

>Baba O’Riley – The Who (5:01)
Imperial Walkers, increasing tempo final 30 sec

>Tubthumping – Chumbawamba (3:34)
SSH during song
“I get knocked down” = burpee (27x)

>Roxanne – The Police (3:13)
Plank during song
“Roxanne” = Merkin (26ish)
“Red light” = Plank jack (25ish)

>Mosey to first pole and back

>Movin’ Out – Billy Joel (3:33)
Steps ups during song
“If that’s movin’ up, then I’m moving out” 10 x U-Haul w block

>Proud Mary – CCR (3:10)
BBSU until “Rolling”, then
Gas Pumps for each “Rolling”, then switch to
Flutter Kicks until “Rolling”, then back to
Gas Pumps for each “Rolling”. Switch back to BBSU, repeato.

>Two Princes (Two Biceps) – Spin Doctors (4:20)
Block curls during song
“now” = Squat (34x)
Step ups during guitar solo (1:40 – 2:12)

>Mosey to first pole and back

>Thunderstruck – AC/DC (4:53)
Plank during song
“Thunder / thunderstruck” = Merkin (33x)

Backblast: April 17th, 2025

AO: Wakanda

PAX:
Carmen Sandiego (Q)
Van Wilder
Gulliver
Stalker
Ukulele
Brickyard
Chubbs

Workout: All Roads Lead to Rome
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: 7 count man maker motivators

Thang: The layout of the beatdown resembled the farthest reaching countries of the Roman Empire during 117 AD.

Britannia (England)
Lusitania (Portugal)
Armenia
Aegyptus (Egypt)
Roma (Rome)

All the roads lead to Roma. Didn’t matter where you came from. Each country had its list of workouts depending on which direction you wanted to travel.

In the middle (grass), there was Rome. We had a sled set up with weights to go around the light and back.

The bottom right location was Aegyptus. This was the block station.

From Aegyptus:

To travel to Lusitania, you had to do 20 block squats, 20 dips, 20 flutter kicks w/block and MOT of Lizard crawls to get there

To travel to Roma, you had to do 10 man makers, 20 curls, 20 block swings and MOT was bear crawls.

To Travel Armenia, you had to do 20 offset merkins, 20 American hammers, 20 block hops and MOT Lunges.

To top right location was Armenia where we had the ruck sacks.

From Armenia:

To travel to Britannia, you had to do 20 monkey humpers, 20 merkins, 20 swings w/sack and MOT lizard crawls

To travel to Roma, you had to do 20 overhead presses, 20 bent over presses, 20 front squats and MOT bear crawls.

To travel to Aegyptus, you had to do 20 squats, 20 plank jacks, 20 calf raises and MOT lizard crawls.

Top left location was Britannia, which was the brick station.

From Britannia:

To travel to Lusitania, you had to do 20 front raises, 20 tricep extensions, 20 side raises and MOT lunges.

To travel to Roma, you had to do 20 SSH’s, 20 curls, 20 arm circles and MOT frog jumps.

To travel to Armenia, you had to do 20 brick jumps, 20 seal claps, 20 overhead presses and MOT lizard crawls.

The bottom right station was Lusitania which was body weight lifting.

From Lusitania,

To travel to Britannia, you had to do 20 tricep extensions, 20 donkey kicks, 20 never surrenders and MOT lunges

To travel to Roma, you had to do 20 absolutions, 20 jump squats, 20 merkins and MOT frog jumps

To travel to Aegyptus, you had to do 20 BBSU, 20 box cutter, 20 shoulder taps and MOT lizard crawls.

Count-O-Rama – 7
Name-O-Rama
The Six – Van Wilder

LDP3
Ball of Man

We have different paths in life, but all roads lead back to God.

4/17/25
Armory Murph
Pax:
Thor – q
Huckleberry
Viper
Fat Amy
Wax On
Crawdad
Mile High
Rudy
Stark
Piggly Wiggly
Vespa
Spaulding
Tarnished

It was a great murph. Loved the location!

Playlist: Best of Canada(This was a large list I made with shuffle on…)
Wake Up – Arcade Fire
Working for the Weekend – Loverboy
Taking Care of Business – Bachman-Turner Overdrive
Blinding Lights – The Weeknd
How you remind me -Nickleback
Say it right – Nelly Furtado
Because you loved me – Celine Dion
Life is a highway – Tom Cochrane
Summer of 69 – Bryan Adams
Informer – Snow
Tom Sawyer – Rush
Sweet City Woman – Stampeders
Born to be Wild – Steppenwolf
One Week – BNL
Hand in my Pocket – Alanis Morissette
Fat Lip – Sum 41
I'm just a kid – Simple Plan
Baby – Justin Beiber
Hotline Bling – Drake
Sunglasses at night – Corey Hart

4/16– Black Ops Track Intervals

Q – Full Pull
PAX:
GMO
Pooh Bear
Echo
Yoshi

The Thang:


Warm-up – Round of dynamic stretching

Warm up lap around the track
200m run
200m recover
Repeat until exhaustion
X7 this week

Cool down lap
COT

4/16/25
Grantland
It was Hump Day for Murph Week:
Pax:
Thor – Q
Huckelberry
Wax On
Crawdad
Mile High
Baretta
Irish Hoss
Bourbon
Stark
Capitol
Photon
Lonzo
Purdy
Callahan
Iscololes
Guardian

Playlist: Cracking the Code(The Human Genome was finished being mapped on this day in history in 2003)
Playlist:
Human: Rag n Bone
DNA: Kendrick Lamar
She blinded me with science: Thomas Dolby
Human: the killers
Secrets: One Republic
The Scientist: Coldplay
What a wonderful world: Sam Cooke
Big Bang Theory: They might be giants
Electric Feel: MGMT
Human Beings: Van Halen

Wednesday Ruck
Mudhole
4/16/25

PAX:
Armstrong
Fallout Boy
Pinto
Raven ~ Q

Intro
5 Core Principles
Credo

Rucked to the to south side of the park for a stroll and then to the observation deck. Got to observe the moon bright in the sky whit the sun was almost starting to peak out of the horizon. Did some merkins and squats then back to the lot.

NoR
Announcements
CoT
BoM

As always and honor to lead!

4/16/2025

Pre run

PAX
Footloose -Q
Piggly Wiggly
Sven
Lyman

Backblast: April 16th, 2025

AO: Field of Dreams

PAX:
Carmen Sandiego (Q)
Piggly Wiggly
Lyman
Footloose
Sven

Workout: Baseball 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: over exaggerated baseball throw, coupon beer chug, catcher’s squat

The Thang:

Spring Training

10 chest presses w/coupon then run to cone 1 and do 10 LBCs, then run back

20 curls w/coupon then run to cone 2 and do 10 LBCs, then run back

30 chest presses w/coupon then run to cone 3 and do 10 LBCs, then run back

40 curls w/coupon then run to cone 4 and do 10 LBCs, then run back

50 chest presses w/coupon then run to cone 5 and do 10 LBCs, then run back

Work your way back down to 10.

Head to the baseball field for a Dora. Bases were lit up. Broke into teams.

Bear crawl to 1st, 10 merkins, run back

 BC to 1st again, Lunge to 2nd, 20 merkins, run back
 
BC to 1st, lunge to 2nd again, then run to 3rd, 30 merkins, run back
 
4.     Do one full lap around the bases running like you hit a home run.

While one pax was running the field, the others did: AMRAP 1. Burpees 2. SSH. 3. Squats 4. Planks.

Rotate with partner each after each run.

Finished with Willie Mayes Hayes

Count-O-Rama – 5
Name-O-Rama
The Six – Lyman

LDP3
Ball of Man

Beatdown idea was from Naperville

Backblast: April 15th, 2025

AO: the Commons

PAX:
Carmen Sandiego (Q)
Gold Star
Wario
Everest
Ponzi

Workout: Pump Fiction
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: arm circles, Phelps, man maker motivators

The Thang:

Run a lap after each round

1st circuit. Full body
Round 1: 10 Merkins—15 Squats—20 plank jacks—6 Burpees

Round 2: 15 Merkins—20 Squats—25 plank jacks—8 Burpees

Round 3: 20 Merkins—25 Squats—30 plank jacks—10 Burpees

2nd circuit. Block work
Round 1: 10 Overhead Presses—15 Curls—20 Block Swings—6 Absolutions

Round 2: 15 Overhead Presses—20 Curls—25 Block Swings—8 Absolutions

Round 3: 20 Overhead Presses—25 Curls—30 Block Swings—10 Absolutions

3rd circuit. Mary
Round 1: 10 AH —15 Flutter Kicks—20 LBC’s—6 Bay City Scissors

Round 2: 15 AH —20 Flutter Kicks—25 LBC’s—8 Bay City Scissors

Round 3: 20 AH —25 Flutter Kicks— 30 LBC’s—10 Bay City Scissors

Count-O-Rama – 5
Name-O-Rama
The Six – Gold Star

LDP3
Ball of Man