Category: Uncategorized

Echo-Q
OSHA
Manchester
Doubtfire
Rudy
Cinnamons
Purdy
Fat Amy
Viper
Opening, warmups were stretch on own and chain breakers in cadence
Beatdown was EMOM on a five round loop.
1st minute was 10 burpees
2nd minute was 25 curls or 20 block swings
3rd minute was 10 absolutions
4th minute was 25 curls or 30 rows
5th minute was rest
Repeat for whole time. We went through 7 rounds.
COT and OSHA was the 6

12/17/25 0530-0615 Pick Your Poison- Beatdown

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Thor
Rumor
Photon
Isosceles
Guardian
Footloose
Huckleberry
Spaulding
Bourbon
Longhorn-Q

Warmup-inside the pavillion: 21 SSH IC, 10 Potato pickers IC-

The Thang:
We performed 2 rounds of 11's. I had 4 rounds prepared and pax had the opportunity to vote on a number between one and four. Each one of my poisonous 11's were assigned a number. The winning vote determined which 11 we did. Before the 11's there was a trivia question also, correct was an easier MOT and incorrect was more difficult. Below are the 11s we got to.

1st 11's:
BBS- 2 is 1
Goblet Squat with Block
MOT
Correct-walking lunges Incorrect- Mosey
Only 2 Pax guessed correctly

2nd 11's:
Burpees
Block push press overhead
MOT
Correct-walk like a BadA$$ Incorrect: LungeWorm
Only 1 PAX guessed incorrectly.

Lots of leg work: Lunges really made a lot of work for the legs. In the end everyone should have much stronger leg and glute muscles!

COR
NOR
6- Rumor
LDP3
Announcements – Holiday party, all AO's closed on Christmas!
Prayer to end

Parks & Wreck my body
**rotating partner workout, accumulative exercises as the other partner “running” 15 yards down and back to Pawnee**

Accumulative Exercises:
50 blockies – murder bunny
100 merkins – reverse murder bunny
150 Bonnie Blair’s – bear crawl
200 WW2 sit-ups – crawl bear
250 goblet squats – rifle carry
*pick up the 6

COT
PAX: Pennywise and Colson

Backblast for "Caroling" on 12/20/2025

PAX:
Stark
Spaulding
Tarnished
Thor
Guardian
Photon
Casper
Meatloaf
Coconut (Q)

Stats: low 20's and light breezes at 0630 as we circled up at the shovel flag.

Intro–Mission, Core Principles, and disclaimer. We moved quickly to the adjacent field so guys weren't standing around in the cold.
Warm-o-rama
– First had a party where we rocked around the Christmas tree. For the duration of Brenda Lee's classic, we ran a serpentine path around the various spruce, fir, and pine trees nearby. Returning to the same point.
– Before going out caroling, we wanted to clear away the sins of the past hour/week/month/year etc. 10 Absolutions IC.

THANG: for each song, there are 2 exercises, just have to follow the song carefully to catch the triggers to switch from a to b. just like with Sally or Thunderstruck. if ALL PAX are able to endure the whole song, we get a tally on the nice list, and a gift. if ANY PAX are not, then the lump of coal is a penalty exercise.
1) Angels We Have Heard On High (by KING & COUNTRY)
– 2 trigger words–"Angels" and "Gloria". when a trigger word is heard switch to Aussie Snow Angels (for "Angels", of course), or Plank for "Gloria" continue until the next trigger word.
-Stats: 2 Naughty, 7 Nice. Lump of Coal is 10 air squats.

2) O Holy Night (by Josh Groban)
Owing to the line "Fall on your knees!" Of course we had to do No surrenders. The change up; anytime the word "night" is said, do a burpee.
Stats: 2 Naughty, 7 Nice. Lump of coal–10 squats and 10 merkins

3) Go Tell It on the Mountain (by KING & COUNTRY, with Gabby Barrett)
Mountain climbers during the Choruses, Al Gore during the verses.
Stats: 1 naughty, 8 Nice. Lump of coal–10 squats, 10 Merkins, 10 BBSU.

4) We Wish You a Merry Christmas (by Pentatonix)
Of course it had to be Puddin Scoops for the line "now bring us some figgy puddin" and what better to go with figgy puddin than some crab cakes?
Puddin scoops during verses, Crab Cakes during choruses.
Stats: 2 naughty, 7 Nice. Lump of coal–10 squats, 10 merkins, 10 BBSU, 10 Peter Parkers.

5) Up on a Housetop (by Forrest Frank)
Start in a 90-degree squat position. on the trigger word "Up" raise up, just a couple inches to a higher squat. on "Down", get low–past 90 into a low squat position. and on "click, click, click" stomp your feet.
Stats: there were some naughty! Lump of coal–10 squats, 10 merkins, 10 BBSU, 10 Peter Parker and 10 Burpees.

Final stats–9 naughty 🙁
After caroling and finding out who was naughty and who was nice, and to close things out, we moseyed to the sounds of 'Run Rudolph Run (by Chuck Berry) to the playground where all pax did 9 Pullups and 9 2:1 step ups to pay for the naughtiness of the group. Then Ran with Rudolph back to the flag for COT

COR/NOR and Tarnished was the 6.

In the LDP3 this week, discussion has been on slowing down, intentionally. Take the time to appreciate your 'now' today. Who you're with, especially. You never know when your last time to see that person–ever in life–will be. Try to treat them in a way that you wouldn't regret if this interaction were the last one you were ever able to have with them.

Date: 12/20/2025
Time: 5:30 – 6:30 AM
Location: The Fortress

Leadership Ruck – Year End Review

Pax: 7 Total
Casper
Mercy
Flo
Meatloaf
Photon
Guardian
Tarnished – Q

F3 Fitness, Fellowship, Faith

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Credo/Disclaimer

Discussion:
Reflections on the year to jump start being more intentional in 2026.

The goal is not to control everything—it’s to decide what matters before everything competes for our attention. A good year doesn’t happen by accident. It happens because a man chooses a rhythm and lives it.

COT
Count-O-Rama
Name-O-Rama
6: Guardian
Announcements
LDP – Slowing
Prayer

Viper
Lonzo
Djibouti
Crawdad
Zimba
Norm
Footloose
Callahan
Arcy
Rumor
Fat Amy
Sheppard
Purdy
Huckleberry
QuickDraw
Waldo
Wario
Isosceles-Q

The Thang:

300 jump squats
250 yard ape hops
200 burpees
150 mike Tyson’s
100 kinda absolutions (2/3 of the movement)

That was the original plan. Got through 3 rounds and saw that no one would finish. Changed it to:

300 jump squats
250 yard ape hops (change to run)
200 burpees (change to flying squirrels)
150 mike Tyson’s ( change to Merkins)
100 kinda absolutions (2/3 of the movement) (changed to just elbow to hands)

A few of us finished. All got better!

Pax:
Viper
Lonzo
Djibouti
Crawdad
Zimba
Norm
Footloose
Isosceles-Q

Week after the CSAUP we practiced organizing a ruck with weight the proper way. Last week, team Fortress started the weighted ruck unorganized and it caused us to lose the competition. I selfishly used the guys for the battlefield to brush up on coupon carry organization lol.

12/19/25. Rabbit Hole

Pax:
Waldo
Footloose
Viper
Rudy
Fat Amy (Q)

Warm-up: Tried to, but not possible, too cold. Temps in the teens

Jog to the hill via the grass, paved trail was a sheet of ice

Performed exercise at the bottom, ice skate to the top, exercise, then slid back down.

30 each exercise

Bottom:
Oh Heys, jump Squat, Half-solutions

Top:
Mike Tyson’s, Freddie Mercury, Spider Man’s

Backblast: December 9th, 2025

AO: Necropolis

PAX:
Huckleberry
Zimba
Flipper
Longhorn
Scooter
Geppetto
Photon
Carmen Sandiego
Van Wilder (Q)

Workout: Ruck

THE THANG:

Rucked to Sidecut around the playground and back.

Count a rama: 9

19 December 2025 Backblast: Dora, Bob Ross, Colson, and Southie posted.
Warm up lap where we were only allowed to discuss our favorite Christmas movies and Christmas songs.

1 Bear Crawl to a Pear Tree
2 Thrusters (22)
3 Burpees (30)
4 Jump Squats (40)
5 Carolina Dry Docks (40)
6 Hand Release Merkins (42)
7 Mtn Climbers (42)
8 Superman’s (40)
9 Monkey Humpers (30)
10. Big Boy Sit-ups (20)
11. Merkins (40)
12. Bonnie Blair’s (24)

Ended with doing Merkins to Mariah Carey’s all-time best-selling Christmas hit “All I Want for Christmas” (do a merkin every time that she says “Christmas”).