Clockwork (planned by Thor)
Q: Gold Star
Pax:
Wario
Huckleberry
Everest
Ponzi
Piggly Wiggly (#6)
Warmup:
Windmills
Potato Pickers
Beatdown: 12 reps of each of the 12 exercises.
1. Monkey Humpers
2. Curls
3. Block Swings
4. Overhead Thrusts
5. Merkins
6. Burpees
7. Squats
8. BBS
9. Flutter Kicks (2is1)
10. Bonnie Blairs (2is1)
11. SSH
12. Mountain Climbers (2is1)
Run a lap
Repeat
No Knee Beatdown
Pax:
Armstrong (Q)
Deliverance
Fallout Boy
Pinto
Raven
A Cinco de Mayo inspired workout that didn't stress the knees.
10 Reps of leg exercises (each side) (leg circles, elbow to knee extensions, (bird dog), leg adbuctors, leg adductors, bridges) 15 reps of ab exercises (BBS, supermans, leg raises, side plank dips, crunches) and 20 reps of arm exercises (push up, block curl, block press, row, and mystery exercise)
5/5/25
Cinco de Mayo
Pax
Pooh Bear – Q
Echo
Cinnamons
Norm
Waldo
Carmen San Diego
Purdy – 6
Mercy
Wax On
Manchester
Ukulele
Sven
Welcome, Mission, 5 core principles, and Credo.
Warm up consisting of:
Windmills
Forward and Reverse Arm Circles
Lateral Lunges (30 sec holds)
SSH
Countorama
Ran to different loacations around downtown Whitehouse. Did 2 sets of beat downs.
Set #1
5 Burpees
10 Bonnie Blair’s
15 sec hold Al Gore
20 Merkins
25 Big Boys
Set #2
5 Burpees
10 Lt. Dans
15 Monkey Humpers
20 Shoulder Taps
25 LBCs
Cooldown stretches including:
Upward salute
Toe Touch
Static Lunge
Upward dog
Child’s Pose
Spinal Twist
Butterfly
Countorama
Nameorama
Six
Announcement
Prayers
Merkins in the Moonlight
PreThang:
25 Don Quixotes
Thang:
Merkin Mile: 1-mile run with 1/4 mile pause for 25 merkins each
Merkin Jax: 1:4 ratio of merkin to plank jack (up to 5:20)
50 BBC
20 Jackass Merkins: 1 merkin to 2 donkey kicks (no stacking)
50 BBC
25 knerkins
25 Superman
COT & LDP3
PAX: Southie and Colson
Backblast: May 4th, 2025
AO: Pump Station (black ops)
PAX:
(Q) Carmen Sandiego
Workout: Huckin Rills (black ops)
FNG’s: N/A
The Thang: with a ruck sack on, I rucked 1.75 miles of hills. Did a mix of stairs, reverse walking and regular straight forward walking.
Backblast: May 3rd, 2025
AO: Battlefield
PAX:
Q – Carmen Sandiego
Lift Kit
Waldo
Crawdad
Runt
Vesta
Doubtfire
Hannibal
Spaulding
Shepherd
Viper
Rudy
Footloose
Norm
Jersey
Huckleberry
Djibouti
Arcy
Weasly
Lonzo
Workout: JENGA Beatdown
FNG’s: N/A
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
Warmup: Learning to fly learning to land, piano keys, Willie Mayes Hayes
The Thang:
Each JENGA block was numbered 1 – 6 which corresponded to a 15 rep workout. 1 was no cheat merkins. 2 was Bonnie Blairs. 3 was Burpees. 4 was V Taps. 5 was American Hammers and 6 was Squats. Broke out into 4 teams. The team that pulled the block, all the other teams had to do that workout.
Rules were: use only one hand, 30 second timer, and had to pick lower than 3 from the top. If tower fell, the team would have to do suicides to the cones.
Ended up playing 2 games. The latter was much faster with less reps and less time (10 seconds)
Ended with:
Count-O-Rama: 20
Name-O-Rama
The Six – Vespa
LDP3
Ball of Man
Life can be like a JENGA tower. It can break down at any moment. The most important thing is to build it back up and keep going. Remember, you are not alone.
5/3/2025
Q Runt
Q Crawdad
Rudy
Footloose
Arcy
Thor
Djibouti
Doubtfire
Viper
Hannibal
Doogie
Fat Amy
Vespa
Lonzo
Wipers
Norm
What we did….
Ruck to the river
Run to ?
Flag handoff from Runt to Crawdad
Assumed it was the following PAX
Guardian
Spaulding
Tarnished
Carmen Sandiego
Radio – Q
Nightmare – 5/2/25 – Fat Amy’s Mosey
PAX:
Pimento
Huckleberry
Coal
Nitrous
Photon
Meatloaf
Guardian
Spaulding
Bourbon
Gold Star
Fat Amy (Q)
Warm-up: 6 ct motivator, 5 ct squativator
The Thang: Mosey around the Nightmare and complete the Fat Amy WOD (developed by crazy cross-fitters, made better by even crazier F3'ers)
Set a timer for 2 min: run as pack, stop on the timer, complete the exercise, and run again until timer sounds, repeato.
Exercises done:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (1:1)
10 Burpees
20 Merkins
10 Burpees
Bear Crawl out and back
10 Burpees
20 Merkins
10 Burpees
30 Lunges (1:1)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
5/2/2025
Pax
Footloose -Q
Huckleberry
Rucked in the rain starting at the Fallen Timbers Monument.
Rosco joined us.