Holiday Fallout
Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Raven
12 days of Christmas style with an Irish Christmas play list. 1 minute plank (alternated high and low) for 60 count in an optional bad Irish/Scottish accent, 2 lunge (2:1), 3 walk out to plank, 4 Muricans, 5 Bu-urp-ees, 6 lateral hops over block, 7 dips, 8 American Hammers w/ block , 9 squats w/ blocks, 10 Mountain climbers (2:1), 11 block pull-throughs in plank, 12 man-makers. A jolly good time was had by all.
F3 Workout: Festivus for the Rest of Us
Warm-Up
– Side Straddle Hops- 23 reps
– Windmills- 23 reps
– Arm Circles- 23 forward, 23 backward
– Hillbillies- 23 reps (reach up and clap overhead, then squat down and clap below your knees)
The Airing of Grievances
1. Grievance Push-Ups (Airing Grievances with the Ground x 30
2. Grievance Squats (Airing Grievances with the Legs) x 40
3. Grievance Lunges (Airing Grievances with the Knees) x 50 (1 is 1)
4. Grievance Plank Hold-90 count
Feats of Strength
1. Bear Crawl to the cone then crab walk back
2. Curl (Flexing your Festivus Strength) x 50 reps of curls
3. Man makers x 20
4. Partner Wheelbarrow Walk
5. Partner plank – paper scissors rock winner 4 merkins/ loser 4 burpees best of 5 rounds
The Festivus Miracle Everyone
1. “Miracle" Mountain Climbers x 23 mountain climbers (2 is 1)
2. Jungle boys x 20
3. BB Sit-Ups x23 in cadence
4. Bonus Thrusters x 12
Pax:
Pimento
Geppetto
Guardian
Mile High
Coconut
Badger
Peach
Callahan
Waldo – Q
Forest Gump Run
25 Don Quijote
25 Merkins
25 Lt. Dans
25 Burpees
3.25 mile run
COT
PAX: Southie & Colson
Backblast for "Palindrome" on…of course…12/21
PAX:
Tarnished
Capitol
Stark
Sherbert
Spaulding
Guardian
Callahan
Crawdad
Radio
Landslide
Deliverance
Photon
Coconut (Q)
25 degrees at 0630 at the Fortress as the PAX circled up.
Intro: The mission of F3 is to plant, grow, and serve small workout groups for Men, for the invigoration of male community leadership. The 5 core principles are:
– always free
– open to all men
– held outdoors, rain or shine
– led in rotation by members of the group. No training or certification necessary
– ends in a circle of trust
Warm-o-Rama (playlist Unstoppable by Social Club Misfits, Birdland–Maynard Ferguson)
Burpees IC (12)
Imperial Walkers IC (21)
Bear Crawl Circle IC (12) — the pax had CMUs, which defined the rough perimeter of a circle, we bear crawled IC around the circle to 12 (about 1/2 way).
Pickle Pounder IC (12)
Bear Crawl Circle IC (12)
Shieldwall march to Palindrome area
a shield-wall is this: pax line up shoulder to shoulder in a straight line, facing the same direction, cindy at their feet. Lock arms. as a unit, squat down and pick up cindys. March in step from A to B.
Main THANG:
7 acrostic workouts, timed by the playlist.
1 –to 'It's raining tacos': TACO CAT, rep counts go 2, 4, 6, 8, 6, 4, 2 and similar for all palindromes.
Thrusters, American Hammers (with block), Curls, Outlaws, Curls, Am H. Thrusters.
2- to "Speed Racer" by Her's: RACE CAR
Ranger merkins, Absolutions, Crab Cakes, Elevated Squates, Crab Cakes, Absolutions, Ranger Merkins
3- to "Ham 'N' Eggs" by a tribe called quest: MA HAS A HAM
Manmakers, Ape Hop, Heels to Heaven, Ape Hop, Squrls, Ape Hop, Heels to Heaven, Ape Hop, Manmakers
4- for the duration of "I Palindrome I" by They Might be Giants and "Palindrome" by The beta Machine: PALINDROME (yes, the word itself is not a palindrome.
Peter Parker, Alpo, LBC, Inchworm, Ninja Squat, Rows, Over Jumps, Monkey Humper, Easy (as in…rest for a 2 count)
5- MA HAS A HAM again, this time to "Ham" by Crazy, Xone, Akeisha
6- RACE CAR, this time to "Speed Racer" by Masked Wolf
7- TACO CAT, this time to "It's Raining Tacos Again"–Parry Gripp
Endex: Playlist Birdland–Maynard Ferguson, and Unstoppable–Sia
Shieldwall march back to original circle.
At the circle, all exercises called and counted in "Inverse cadence" where the Q begins with e.g. "Pounder Pickle The Is Exercise Next The", and the counting is done with the Q calling out the number, then the PAX counting down 3, 2, 1. e.g. Q: "12!", Pax: "3!, 2!, 1!", Q: "11!", Pax: "3!, 2!, 1!" etc. down to 1.
Crawl Bear circle (instead of Bear Crawl) (from 12)
Pounder Pickle (from 12)
Crawl Bear Circle (from 12)
Walker Imperial (from 21)
EEPRUB (from 12).
COT
COR- NOR, Landslide 6.
Honor and a pleasure to bring some new stuff to the fortress, and grateful for the 13 guys who joined me!
12/22/24:
Pre-Run Black Ops:
Phat Thor
Radio
Drip
12/22/24
AO: The Pump Station
Workout: Swole Station
PAX:
Phat Thor
Tarnished
Pimento
Guardian
Wax On
Huckleberry
Thai Guy
Radio
Drip
Van Wilder
Binford
Wario
Shepherd
Mission, Principles and Disclaimer given
Warm Up:
SSH, Windmills, mosey down to the bottom of hill
Work:
100 Curls OYO to get us warmed up.
This time we did this as a group. 1 Pax would pick an exercise off the tree and call red or black. Q would pull a card. If we were right, we did the exercise and ran up the hill and then erased the exercise. If we got it wrong, we did the exercise plus a 20 curls penalty and could NOT erase the exercise. At the top was a star of 100 curls. We were really close but missed 1 exercise.
Level 1: 10 Man makers
Level 2: 20 WW3, American Hammers, Lawnmowers
Level 3: 30 Squat Thrusts, Front Raises,
Level 4: 40 KBS
Star: 100 Curls
Total work for the morning:
30 man makers, 20 WW3, 20 Am Hams, 20 Lawnmowers, 60 Squat Thrusts, 30 front Raises, 40 KBS.
Routine:
Pick a card,
Exercise(penalty maybe)
Run
Repeat
Ended with the normal announcements and prayer and the last of Shield Lock LDP3
QIC – Stark
Pax –
Astro
Fat Amy
Viper
Geppetto
Clear
Photon
Sherbet
Golden Gate
Bulldog
Djibouti
The Thang
"5 Golden Burpees"
1- Lap Around the Cones
2 – Perfect Merkins
3 – Absolutions
4 – Mule Kicks
5 – Burpee Broad Jumps
6 – Lt. Dans
7 – Mike Tysons
8 – Good Mornings
9 – Jungle Boys
10 – Skiiers
11 – 2 count High Knee
12 – 4 count Flutter
Just like the 12 days of Christmas. After you finish a round, you do all the rounds that preceeded it as well.
COR, NOR, Photon with one of the best 6 speeches I've heard. Love that dude!
Always an Honor
Always my Pleasure
~Stark
December Havoc: Spaulding and Badger’s frostbite frenzy
Pax:
Badger- co-Q
Spaulding – co-Q
Deliverance
Gepetto
Fat Thor
Sherbet
Pimento
Radio
Van wilder
Photon
Coconut
Meatloaf
Gold star
Oil change
FNG-The Albino
Started out with 21s- it took 6 rounds to get it right
First round of 11s
Burpees – run to the other end (80 yds) – Squats
Second round of 11s
Big boy sit-ups- bear crawl/crab walk forward or backward (pax choice)- hillbilly walkers
Merry Creedmas
F3 Mission Statement
5 Core Principles – FOORC
Warmup:
Fwd Arm circles
Reverse arm circles
8 count motivator
100 curls
Left the blocks at base.
The Thang (floating 11’s):
Mosey the scenic route to pavilion for first set of 11s
10 to 1 diamond merkins, 1 to 10 dips 2:1
Mosey to sledding hill for 2nd set of 11s
10 to 1 jungle boys, 1 to 10 Bonnie Blairs
Run up hill when finished, together
(Didn’t get to this part) Mosey to courtyard for 3rd set of 11s
10 to 1 BBS, 1 to 10 burpees
Mosey back to base for ring of fire, consisting of Nolan Ryan’s, 60sec plank, and 5 coins squativator all IC.
Ended with announcements, prayer, and a speech about getting better!
PAX:
Echo
Rudy
Clear
Waldo
Gold Wing
Isosceles
Huckleberry
Salisbury
Footloose
Viper
Fat Amy
Astro (Q)
Date: 12/19/2024
Time: 5:30 – 6:15 AM
Location: Riverside Park "The Wall"
Circuit City at the Wall
Pax: 13 Total
Guardian
Geppetto
Coconut
Mile High
Finkel
Gold Star
Spaulding
Boone (Down Range)
Panel Van (Down Range)
Binford
Photon
Huckleberry
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
Disclaimer
Warmup: Side Straddle Hops, Potato Pickers, Arm Circles OYO
Thang: With the date being 12/19, we did a circuit alternating between 12 and 19 reps per exercise. Mode of transportation between stations varied. Started at the path closest to the river and worked our way around and up the hill to the stations on top. When done, head down the stairs and repeat.
1. Broad Jump Burpees 12 Reps
2. Supermans 19 Reps –> MOT Crab Walks
3. Box Jumps or Step Ups 12 Reps –> MOT Jog
4. Aussie Merkins 19 Reps –> MOT Bear Crawl
5. Bear Squats 12 Reps –> MOT Lunge Walk
6. Monkey Humpers 19 Reps –> MOT Sprint to Top
7. Imperial Walkers 2×1 12 Reps –> MOT Jog
8. Gas Pumpers 19 Reps –> MOT Jog
9. Starfish Sit-Ups 2×1 12 Reps –> MOT Jog
10. Hand Release Merkins 19 Reps –> MOT Down the Stairs
11. Repeat
COT
Count-O-Rama
Name-O-Rama
6:
Announcements
LDP – Shield lock
Prayer