Jack Be Nimble, Jack Be Quick
PreThang:
25 Don Quixotes
Merkin Mile (optional modify- 1 mile run)
Thang:
25 4-count jacks
MOT: 25 yards
75 BBC
MOT: 25 yards
25 4-count jacks
Round 1 MOT: burpee coupon jump over
Optional Round 2 MOT: burpee broad jump
END: 25 LBC, 25 yard Sprint, & 25 Superman
COT
PAX: Southie, Fudd, Pennywise, and Colson
Backblast: November 24th, 2025
AO: Gauntlet
PAX:
Mile High
Carmen Sandiego (Q)
Workout: Black Ops Pre-workout Run
Warmup: tabata jump rope
THE THANG:
Set up lights in a lap around the parking lot. Blue = jog, green = sprint, white = walk and red = 25 curls.
Total 250 curls, 2.26 miles
Count a rama: 2
Name a rama
AO: The Fortress
PAX:
Ukulele – Q
Stark
Spaulding
Coconut
Meatloaf
Flo
Binford
Quick Draw
Landslide
Tarnished
Isosceles
Workout: Snowball Suicides
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 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-ups: All in cadence 10 count “Motivators”, 10 “Chain Breakers”, 10 “Windmills”
The Thang:
Build upon baseline 10”Side straddle hops”(2is1) with suicides, always 10 reps for exercises. Run to first cone, do 10 leg raises there and bring it back to base. Now the base is 10”Side straddle hops” and 10 leg raises, proceed the same way to the second and third cones with “merkins” and jump squats. Introduce the block and carry it to and from the cones: 1st cone is “WW2”, 2nd is block swings, 3rd is “CPR’s”. When the baseline has all the exercises, had 10 “man makers” and run a normal lap of suicides. Climb back that from that point on removing an exercise at a time starting “with CPR’s”
Reflection: Went pretty well, the climbing back down on exercises was thought of on the go, and the plank during add breaks on the music did had quite a bit to the challenge.
Music: Red Flag – Billy Talent, Black Betty – Spiderbait, Enter the Sandman – Metallica, Burn it to the Ground – Nickelback, Animals – Nickelback, Shoot to Thrill -AC/DC, Seven Nation Army – The White Stripes – Should I Stay or Should I God – The Clash, Danger Zone – Kenny Loggins, No Good – Kaleo
Available playlist on sporify.
Count-O-Rama: 11
Name-O-Rama
The Six – Isosceles
Exemplary member of the group, Iso pushes himself and people no matter the wourkout.
LDP3
SMKS 16.1 – The ruthless elimination of hurry
Binford challenges us to be more present throughout next week and focus our time on the people around us.
Backblast: November 22nd
AO: Battlefield
PAX:
Photon
Lonzo
Norm
Carmen Sandiego (Q)
Workout: Black Ops Pre-workout Run
THE THANG:
Ran 4 miles over the highway to the Fallen Timbers battlefield.
Count a rama: 4
Name a rama
Lyman
Samson
Rudy
Warrio
Stalker
IPC but Harder
Stolen from Viper as a Rabbit Hole favorite.
Based on an IPC workout from years past.
The Thang:
It was simple, but not easy
Warm-up – stretch on your own
Mosey to the hill
In between each set of exercises, run up the hill and down the backside to the path, then either turn around and go back up the back of the hill (up button) or take a left and follow the path back to the start.
Norm chose to go backwards.
10 crunches
20 merkins
30 crunches
40 merkins
50 crunches
60 merkins
70 crunches
80 merkins
90 crunches
100 merkins
PAX:
Footloose
Lug Nut – FNG
Goldwing
Viper
Nomad
Rudy
Fat Amy
Norm – Q
Spaulding’s Nightmare
Pax:
Meatloaf
Carmen San Diego
Goldstar
Photon
Q-Spaulding
Warm up
Side straddle hops
Chain breakers
Potato pickers
5 stations
Four corners and the middle
Purpose is to stay in constant motion
Do 10 of the exercise on the corner run to the middle do 2 burpees then on to the next corner.
Round 1: 10 minutes
1st corner: squats
2nd corner: lunges
3rd corner: jump tucks
4th corner: monkey humpers
Round 2: 10 minutes
1st corner: LBCs
2nd corner: hillbillies
3rd corner: big boys
4th corner: imperial walkers
Round 3: 6 minutes
1st corner: wide merkins
2nd corner: dry docks
3rd corner: diamond merkins
4th corner: mike Tyson’s
Round 4: 2 minutes- fast pace
1st corner: side straddle hops
2nd corner: high knees
3rd corner: butt kicks
4th corner: potato pickers
Backblast: November 21st, 2025
AO: Nightmare
PAX:
Photon
Carmen Sandiego (Q)
Workout: Black Ops Pre-workout Ruck
THE THANG:
Rucked from the Nightmare to Fortress and back at a total of 2.5 miles.
Count a rama: 2
Name a rama
Echo-Q
Jersey
Flat Rate
Lonzo
Gulliver
Wario
Quickdraw
Landslide
Zimbabwe
Chubbs
Lyman
Opening, warmups were SSH’s, Willie Mays Hayes, and run a lap.
Beatdown was 10 exercises with 71 reps of each in any order you wanted.
Burpees,block squats,big boys, overhead presses,lunges2x1, block rows, LBC’s,, block swings,flutter kicks 4×1, and curls.
Closing Flat Rate was 6
11/20/25
Wild 'n Out at the Wall
The Wall
Pax:
Longhorn
Big Spoon
Hannibal (safety!)
Doubtfire
Gold Star
Photon
Oil Change
Spaulding
Rumor
Raven ~ QiC
The Thang:
Warm-up 21s in Super Secret Cadence
-Two horrid rounds and then NAILED IT on the 3rd.
Stations throughout the Wall.
1. Small wall at the bottom. – DIPS
2. Landing – 5 Burpees
3. Up Top – BBSU
4. Top of ramp – 5 Absolutions
-Burpees on the way down the ramp.
5. Aussie Merkins
6. Hill west of the bottom wall – Bear Crawl/Crawl Bear the hill
CoT
CoR
NoR
BoM
It was a great morning in Pburg, warm weather for November. 10 dudes & an AO full of opportunity.
As always, it was an honor to lead, AYE!
Raven.