Category: Uncategorized

Balance due; 1k

Welcome

Mission

Principles

Pax
Manchester
Yoshi
Huckleberry
Viper
Brickyard
Vespa
Flo (Q)

Warmup
SSH 21
World’s greatest stretch

Three sets 10 exercises rotate cadence
Total reps 1000

Mosey cooldown

COT

Backblast: Friday Ruck
Pax: Southie, Colson, Pennywise, Besse, Brogan (Q)
Warmup: 15 Don quioxtes
Workout: 2.25 mile ruck with kettlebell and dumbbell curls mixed in
50 goblet squats with rucks on
50 merkins with rucks on

COT

11-13-2025

Pax
Q-Crawdad
Footlose
Landslide
Zimba
Wario
Quick Draw
Chubbs
Meatloaf

Warmup…
In cadence
25 is SSH – maybe more footloose interfered with the count
10 Imperial walkers
10 Windmill

Round 1 10 min
10 man makers
15 Goblet Squats
20 Block press
25 flutter kicks (2:1) with block
Run a lap
Repeato

Round 2 10 min
Partner work. One partner does work, other rifle carry to trees and back
Work
10 Curls
10 OH press
10 KB swings
Quickdraw introduced us to a new version of the rifle carry -ask him about it and try sometime

Round 3 rotate stations every 60 seconds, 6 min total
Station 1: Squat Thrusters
Station 2: Block Row
Station 3: Bear crawl and merkins

MARY: 25 AM hammers

LDP3: Kids and failure: Lets your kids fail to learn and grow. INputs from Crawdad and footloose
Six -chubs

11/14/25 0530-0615 “Said a hip-hop”

Calm 37° in Whitehouse, OH at the Rabbit Hole…

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:
Rudy
Fat Amy
Doubtfire
Vespa
Goldwing
Purdy
Brickyard
Guardian – Q

Warmup with 50 SSH IC and a mosey halfway down the path and back to grassy area to the south of the double wide book storage facility.

Split up into pairs at 4 different cones set up in a rectangle. With 8 pax total, this worked out perfectly. As a pseudo warmup, each pair of pax did 100 reps of the following at each respective cone, together: 100 curls, 100 b/o rows, 100 overhead presses, 100 front raises.

We then split into two teams of odds and evens for a little racing. Lines of cones were approximately 15 yds apart. We did various exercises in the count of 10-20-MOT to the other line of cones. 3 rounds were exercises with blocks and MOT with block. 2 rounds were without blocks. Rudy and Guardian dominated wherever they went!!

The playlist featured 90’s hip-hop tunes. Vespa said it was the best playlist of 2025! The mumblechat was fantastic and the rabbit hole was fairly kind to us this morning.

COR
NOR
6- Rudy
Announcements
LDP3
Prayers

Pax
Bourbon
Spaulding
Huckleberry
Meatloaf
Isosceles-Q

5 to 15.

6 cones spaced 10 yards apart. So 5 reps at cone 1, run back to start. Do 7 reps at cone 2….continue pattern up to 15 reps. Ends up being 360 yards of running and 60 reps per round.

Mountain climbers (4:1)
Freddy Mercuries
Jump squats
Monkey Humpers
First 2/3 of absolution
One rep at each cone 2nd 2/3 of absolution

VQ
Welcome to F3

Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

Creedo:
Leave no man behind, but leave no man where you find him

Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

Workout:

Suck it = 3 count till whenever
Warm up = 7 Count Motivator
SPMICE……. RECOVER!

Count off, teams of two (takes two to SPOON), while one person is running up ramp and back down the stairs (BE CAREFUL AT STAIR RAMP INTERSECTION), the other is doing the work!

13 (November 13th) Reps Each
Can be at any AO, prefer The Wall (bring Cindy down)

DEBUT:
(B)BS
(I)ncline Merkins (CHEST TOUCH BENCH)
(G)obblett Squats (DEEP)

(S)scissor Kicks (2 is one)
(P)lank Jacks (2 is one)
(O)verhead Press
Z(O)ttman Curls
(N)o Cheat Merkins

ENCORE:
(B)lockees
(I)nchworm Merkins
(G)ood Mornings w/ Block

(S)tep-ups w/ Block
(P)lank 60 count
(O)verhead Tricep Extension w/ Block
(O)blique Crunches (2 is one)
(N)ice To Meet you (2 is one)

REPEAT!

AMRAP FROM HERE

WILL YOU BE THE BIGGEST SPOON? How many repeats???

End at 6:08 at the latest!

Count-o-ramma

Name-o-ramma

The 6

LDP3

Prayer Intentions

PAX:
Guardian
Coconut
Gold Star
Mile High
Bourbon
Purdy
Irish Hoss
Finkle
Waldo
Doubtfire
Geppetto
Isosceles
Nitrous
Rumor
Photon
Jersey
Spalding
Tarnished
Longhorn
Big Spoon
Hamilton – Dog 3.0

PAX:
Norm
Mercy
Brickyard
Doubtfire
Landslide
Doogie
Irish Hoss
Spaulding
Viper
Manchester
Tackleberry
Footloose
Rumor
Big Spoon
Fat Amy (Q)

We Murphed… but we also learned about the history and purpose of Veteran's Day.

Thank you to all of those who have served and those who are currently serving!

Football Follies Beatdown –

Pax List:
Q- Everest
Wario
Chubs
Eagle
Ponzi

– Exercises with football toss –
RIGHT Hand
25 reps each-
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips –run (lap) every 3 rounds —

LEFT Hand-
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters

Q: Callahan

PAX:
Big Spoon
Burbon
Huckleberry
Irish Hoss
Longhorn
Purdy
Rumor
Lego
Photon
Callahan

There was no ruck this Wednesday.