Category: Uncategorized

Echo-Q
Gold Star
Geppetto
Hannibal
Irish Hoss
Spaulding
Binford
Mile High
Finkle
Guardian
Flo
Casper
Nitrous
Flipper
Opening warm ups. Windmills, forward arm circles, reverse arm circles
Beatdown was up stairs 10 burpees, or 10 flying squirrels (burpee without push up), or 25 imperial walkers 2×1. Down the ramp because it was too dark and didn’t want people getting hurt going down stairs. At the bottom was 25 dips, or 25 flutter kicks 2×1, or 30 American hammers 2×1. Closing and Spaulding was 6.

8,7.25

PAX
Footloose -Q
Rudy
Isosceles
Chubbs

Blvd of broken dreams

50 total reps each round.
Do AMRAP Manmakers or WWIII
Run around median
Do merkins or crunches
Run around median
Repeato

1 Manmakers equals 2 merkins
1 WWIII sit up equals 2 crunches

So 10 Manmakers = 20 reps, so after the first run 30 merkins to total 50 reps.

F3 Grantland
8/6/25 at 5:30 am
1 & 6

PAX:
Guardian
Irish Hoss
Photon
Mile High
Bourbon
Flipper
Echo
Geppetto
Tackleberry
Soot
Nitrous
Piggly Wiggly
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

WARM UP:
10 Motivators

THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location
Location 1: 20-Merkins/20-Mt. Climbers (2 is 1)
Location 2: 20-Lt. Dan’s (2 is 1)/20-Imperial Walkers (2 is 1)
Location 3: 20-Crunchy Frogs/20-American Hammers (2 is 1)
Location 4: 20-Bear Squats/20-Shoulder Plank Jacks (2 is 1)@
Location 5: 20-Jump Squats/20-Burpees
Location 6: 20-Bicycles (2 is 1)/20-Leg Raises
After completion of each location, run around the theater. Upon returning to your just completed location, continue to run to center and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Photon

Purdy #22 – 08/06/25 – F.O.D. –
Swampball
WORKOUT: Swampball
Purdy – Q
Cinnamons
Skeeter
2-Ply
Rudy
Lyman
Snake Bite – 6
Scoober
McFly
Bing Bong
Cage
Big Spoon
Mercy
Tarnished
Wax On
Stark
Sven
Callahan

Echo-Q
Samson-FNG
Wario
One Man Band
Oswald
Meatloaf
Isosceles
Stark
Capitol
Coconut
Mile High
Sven
Tarnish
We ran up and down hill up to the bridge 10 times, we ran to the Wall and ran up and down the steps 10 times, and then to the Pump station to run the hill 10 times, but no one finished the hill. I believe Coconut got 4 times up and down hill. We got back a few minutes earlier than normal to name FNG Samson. Stalker brought him out and got him plugged in GroupMe. Site Q handoff from Capitol to Isosceles!!!

Necropolis Ruck
Date: August 5, 2025
Location: Necropolis
PAX:
Geppetto – Q
Stalker
Van Wilder
Tackleberry
Yoshi
Zimba
Flipper
Photon

F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust

The “Thang”:
Rucked towards the main fort entrance and back. Stopped every 5 minutes for ten ruck squats.

We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer. Isosceles was the six. LDP3 was Missionality – High Impact Zone.

Run Site Q handoff from Capitol to Iso.

Announcements: Golf Outing – F324 – Callahan talk on Aug 20 at CedarCreek Whitehouse – School supplies.

Moleskin/Spreadsheet from the Gloom:
Nice sized group today. Welcome run FNG Samson. Prayers for those fighting cancer.

Purdy #21- 08/05/25 – Coronado –
Murph
WARM UP: On ya own
WORKOUT: Murph
Purdy – Q
Rudy
Shepherd
Big Spoon
Waldo
Mercy
Doogie – 6
Huckleberry
Manchester
Twister
Barney

Echo-Q
Meatloaf
Wario
Coconut
Stalker
Mile High
Sven
Norm
Photon
Opening and some SSH in cadence and stretching on your own
Bonus warm up was 50 meter Obamas (4 bear crawls and then 4 push ups the whole 50 meters. Lunge walk back to start , 50 meters.
Beatdowns was 3 rounds of
600 meter run
25 burpees
400 meter run
15 burpees
200 meter run
9 burpees
Repeat 3 times with 1 minute break in between rounds!
Closing , Wario was 6

8/4/2025

PAX
Footloose -Q
Mercy
Purdy
Rudy
Tackleberry
Vespa
Yoshi
Brickyard
Waldo
Barney

Backblast for "Stayin' Alive" on 8/2/25

PAX:
Tarnished
Isosceles
Photon
Longhorn
Bevo
Meatloaf
Spaulding
Binford
Callahan
Fossil
Heisenberg
Golden Gate
Coconut (Q)

about 60° and gorgeous when the PAX circled up at 0630. Began, as always, with the mission and core principles.
Warm-o-rama:
10 Burpees IC
10 4c Merkins IC

THANG
Dance Beatdown. 12 rounds. each round builds the dance routine by adding 4-bars in cadence of a new exercise (roughly speaking). And to complete a round, we intro the new exercise, demo if necessary, perform that exercise in cadence, then perform the entire dance sequence up through that new addition. Following each dance sequence, run (hard) to the opposite end of the parking lot and (easy) back.

Sequence:
Windmill
Boy Bandz
Night Club Clap
Advancing Front Kick
Flying Squirrel
Side Straddle Hop
——-
Hillbilly
Skier
Ape Hop
Imperial Walker
Side Straddle Hop
Reverse lunge walk
hold Al Gore.

Finish with 2 additional rounds of the full sequence, and caught the last one on video.

When starting the full sequence, 2 bars of intro and doing only 3 bars of flying squirrel got us to SSH right at the stayin' alive chorus. in the second part, 3 bars of imperial walker achieved the same result…you gotta see the video.

Guys had fun and got some decent work in, too.

COR/NOR, Tarnished 6.

Honored to work with such a willing and enthusiastic crew today!