Category: Uncategorized

Multi-Ply

Irish Hoss – Q
Norm
Echo
Vespa
Astro

Warmups
SSH
Chain breakers
Windmills
Leg Stretches while the parking lot was salted

Multiply allows the Pax to select their own reps for 3 exercises to add up to 100 points each set.
1st exercise 1 Rep = 3pts – North side of parking lot
2nd exercise 1 Rep = 2pts – Middle parking lot
3rd exercise 1 Rep = 1 pt – South Side of parking lot

Round 1 x 2 Laps
Inch Worms with merkin
Side thrusters with Block
Big Boys
Get to 100 pts then Repeato

Round 2 x 2 Laps
Pull ups
Block Thrusters with overhead press
Pickle Pounders
Get to 100 pts then Repeato

Round 3
Burpees
Curls
Imperial Walkers

Ended with 2-3 cool down laps and COT.

Irish Murph 1/7/2025

Irish Hoss – Q
Isosceles
Mercy
Norm
Waldo
Spalding
Doubtfire
Manchester
Doogie
Landslide
Party On
Huckleberry
Deep Water
Lonzo

Completed the Standard Murph
1 Mile around the park
100 Pull ups
200 Push Ups
300 Squats
1 Mile around the park

Irish Murph 1/6/2025

Irish Hoss – Q
Phat Thor
Mercy
Footloose
Mamba
Geppetto
Madden
Tarnish
Mile High
Huckleberry
Radio
Guardian
Purdy
Mercy
Bourbon
Spalding
Badger
Capital

Completed the Standard Murph
1 Mile around the park
100 Pull ups
200 Push Ups
300 Squats

No music – A lot of mumble chat.

Backblast: January 17th, 2025

AO: City Park (Black Ops)

PAX:
Carmen Sandiego (Co-Q)
Ukelele (Co-Q)
Badger
Guardian
Radio
Bourbon
Huckleberry
Phat Thor
Spaulding

Workout: Something Easy
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: Motivators, Windmills, Chain breakers

Jump rope tabata

The Thang:

Round 1: Timed sprints. Started at 25 seconds and went down to 8 seconds.

Round 2: Zoo workout.
Did a circle around the parking lot. MOT’s were beer crawls, frog jumps, inch worms and lizard crawls. At each corner there were 20 exercises: monkey humpers, zebra kicks, flying squirrels and scorpion dry docks.

Round 3: Sledding. Used a sled with 80 lbs. One pax pulled the sled to the cone and back while the others did exercises then rotated. Everybody was able to do the sled once. Exercises where CPR, absolutions, Bonnie Blairs, grave diggers and hillbilly walkers.

Count-O-Rama – 9
Name-O-Rama
The Six – Huckleberry
LDP3
Ball of Man

1-17-25
Popeye @ The Rabbit Hole

Vespa- Q
Waldo
Manchester – Six
Doubtfire
Viper
Snakebite
Little Giant
Purdy
Salisbury
Echo

SSH
Windmill
Imperial walker
Arm circles
Circle arms
Curls

Countorama

Block Buddy to pavilion

12 count to 0
Squat/ block curl
Lunge / block press
Dip/ block tri

Mosey to hill for team point challenge
Team gets 95 points, someone hits the sledding hill

Burpees- 10
Block Curls- 5
Squats- 2

COT

17 January 2025 Backblast: Dora, Colson, Bob Ross, Besse, and Southie posted. Completed a Murph. Ended with a COT.

Echo-Q
Ten Pin
Binford
Photon
Bourbon
Badger
Irish Hoss
Opening, warm ups, ssh, windmills
Beatdown was 4 groups of 4 exercises with 20 or 30 reps and some were 2×1
Group 1 – 20 reps each of mtn. Climbers 2×1, scissor jacks, shoulder taps 2×1, groomers
Group 2 was 30 reps each of flutter kicks 2×1, LBC’s, heel taps 2×1, Big Boys
Group 3 was with blocks 20 reps each of overhead press, skull crusher/ tricep dips, curls, and block rows
Group 4 was 30 reps each of squats, lunges, step ups, and Apollo Ono’s 2×1
Repeat until time was up.
Closing Badger was 6

1/15/25 – Field of Dreams – Stations Workout
Q – Purdy
Rudy
Lyman
Wario
Sven – 6
* Warmup
• 20 count Side Straddle Hops
* Beatdown:
• Four Stations: Everyone starts at a same station: 20 count of the exercise. 
• Run around the perimeter of the AO, then back to the next station – repeat. 
• Repeat until exhausted or time runs out, whichever comes first. 
– Station 1 = 20 U-Haul (chest press, then shoulder press with block)
– Station 2 = 20 Double Pump Squat Jump
– Station 3 = 20 Yurpee (down to clap pushup, up to double jump)
– Station 4 = 20 Merkins
* ⁃ CIRCLE OF TRUST – Count O Rama – Name O Rama – 6 – Announcements – Prayer Requests – Prayer

Backblast: January 14th, 2025

AO: The Commons

PAX:
Carmen Sandiego (Q)
Huckleberry
Salisbury
Meatloaf
Ponzi
Anchor

Workout: Pyramid workout
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: SSH’s, Willie Mayes Hayes, Chain breakers

The Thang:
Pyramid workout. A, AB, ABC, ABCD, E, DCBA, CBA, BA, A

A=20 shoulder presses
B=20 flutter kicks with block
C=10 absolutions
D=20 gobbler squats
E=50 american hammers

After each level, we ran a lap.

Green sally up, green sally down squats with a block.

Count-O-Rama – 6
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man

Fallout Ruck
1/08/25
Mudhole

PaX:
Raven
Armstrong
Pinto
Fallout Boy – Q

Intro.
5 principles.
Ruck.
CoT
BoM