2/14/2025
Q- Gangbox
Diesel
Purdy
Irish Haus
Gmo
Lonzo
Footloose
Goldwing
Echo
Rudy
It was Cold and Bitter morning for a team puzzle race, and i loved it. Thanks to the 9 guys who came out and gave there best attempt at doing a puzzle meant for a 3 year old.
Backblast: February 14th, 2025
AO: Nightmare
PAX:
Carmen Sandiego (Q)
Huckleberry
Guardian
Piggly Wiggly
Ukulele
Workout: Ice Ice Baby
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.
The warmup: chain breakers, Willie Mayes Hayes, SSH
Burpees to Vanilla Ice, Ice Ice Baby
The Thang:
Did a Greta 1-2-3 workout who is Dora’s Icelandic cousin. Everything is done with a block. 100 Goblet Squats, 200 Overhead Shoulder Presses, 300 Block Swings with a partner. While one does the exercise, the other carries the block to the cone and runs back. Rotates with partner. Partner runs to bring back the block. Rinse and repeat until the milestones are hit.
Did a partner support back to back drill. Ended with In the Air Tonight plank hold.
Count-O-Rama – 5
Name-O-Rama
The Six – Guardian
LDP3
Ball of Man
Ice Day Beatdown
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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 Thang:
Warm-up
10 reps each: Arm circles, Windmills, Squats, Block Merkins
5 Rounds 5 Reps
*Increase by 5 reps each round
1. Goblet squats
2. Thrusters
3. Curls
4. Block Rows
5. Block Dead Lifts
EMOM
*10mins
5 Block Swings
5 Block Merkins
5 Skull Crushers
Bonus Round
Circle of Heavy Block Clean and Press
Alternating every rep for each PAX
Count-o-rama: 3
Name-o-rama:
Gulliver
Chubbs
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions
The Pre-Ruck was a little short the 15 minutes it took me chiseling my car from a block of ice. That really cost me thank you Tarnished for showing up and making it worth the effort today.
Mile High and Tarnished for the Pre Rusck 2.5 miles.
Fanny Farmer Walks BB
Welcome
Mission
Principles
Pax
Tarnished
Mile High
Flo (Q)
Pax rotated farmer carries with 35lbs per hand while remaining team members performed exercises:
Step ups
Squats
Lunges
Monkey Humpers
Deadlifts
Swings
Cadence Work
Merkins
Flutter Kicks
American Hammers
COT
Naming day! Beat down for The Nightmare
Pax:
Gold star
Radio
Carmen San Diego
Badger
Van wilder
Nitrous
Piggly Wiggly
Thai guy
Huckleberry
Bourbon
Tarnished
Fat Amy
Purdy
Guardian
Pimento
Oil change
Van Gogh
Coconut
Spaulding -Q
Warm up
Side straddle hops
High knees
Arm circles
Count off by 2s
Mosey over to the basket ball court
Each ten at one end
Round of 7s (like 11s)
One end of the court 6 perfect merkins (hand release and shoulder tap)
Bear crawl to half court
Do 1 imperial walker and 1 hill Billy
Bear crawl back
Continue until one whole team is done
Losers have to do a 10 burpee punishment
Next round
Same set up round of 7s
Start with 6 jump squats
Crab walk to half court
Do 1 X factor
Sprint back
Continue until one whole team is done
Losers have a 10 burpee punishment
Cool down with a big lap around the whole AO with mumble chatter and name suggestions
Guantanamo tree huggers
41 birthday circle merkins for guardian
Name the AO
The Nightmare
I think some one missed posted there Back Blast (Iso).
Cause today is the real 12 February 2025
Today we all worked together, while working on Cadence.
7 Strong HIM including an FNG.
Mile High the Q
Badger the 6
Binford
Echo
Snooki FNG
Burbon
Irish Hoss
Between the two Beat downs we stacked 14 standing tall.
6 runners and 8 ruckers this beat-down will not be forgotten by those that rucked they will feel it in there hearts and there forearms. Great work by all who showed up and got 1% better.
Mile High the ruck Q.
Binford ruck
Doubtfire ruck
Echo ruck
Radio ruck
Bulldog ruck
Gulliver ruck
VanWeilder ruck
VanGough the Runner Q
Lyman runner
Purdy runner
Coconut runner
FullPull runner
Guardian runner
Backblast: February 12, 2025
AO: The Mudhole
PAX:
Carmen Sandiego (Q)
Raven
Fallout Boy
Armstrong
Pinto
Workout: Tabata Ruck
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.
The warmup: chain breakers, Willie Mayes Hayes
The Thang:
Started with a reverse Indian Ruck which the front person did 5 merkins then caught back up to the group. We rotated each time.
After we finished, we did a 20/10 tabata. Exercises were: squats, planks, Al Gores and CPR’s
Count-O-Rama – 5
Name-O-Rama
The Six – Fallout Boy
LDP3
Ball of Man
Maple st black ops ruck
Pax
Isosceles-Q
Callahan
Guardian
Van Gogh
Purdy
Huckleberry
Malware
Walked the hill on Maple St for an hour