PAX = 26
FNG = 1 — Welcome Brian Geha, now known as “Coal”
Total = 27
PAX = Trinity, Nails, Klinger, Kitty, Bourbon, Dos Equis, Spaulding, Hedgehog, Bagels, Forman, Ozzie, Landslide, Pixar, Lavar, Colonel, Mater, Mary Lou, Buttermaker, Brute, Danica, Splinter, Dollywood, Poodle, H2, Spider Monkey.
Q = Brita

THE THANG:
Welcomed the most important member of the F3 Pax today to the center, our FNG, explain the F3 5 core principles and to give him an understanding of our mission and purpose. Pax circled up around YHC and proceeded to do 5 workouts in cadence: SSH IC = 20, windmills IC = 17, The Merkin IC = 10 (YHC implemented that full range of motion is most important in F3, grab some humility and get on your knees if you can’t obtain a 90 degree angle; if you can’t do 10 Burpees properly then do 5—don’t cheat yourself) the squat IC = 17, the flutter (Klinger) kick IC = 20.
Mosey to the tennis courts (5 courts in total) line up on far sideline. YHC explained the pain the Pax were about to embrace in order to punch their ticket as the “Greatest Ever” (at least for that hour)…
Suicide to 1st court, then 10 Burpees
Suicide to 2nd court, then do 20 sumo squats
Suicide to 3rd court, then do 30 merkins
Suicide to 4th court, then do 40 mountain climbers (2 is 1)
Suicide to 5th court, then do 50 American hammers (2 is 1)
Plank for the 6
Recover Mosey 1/4 mile around parking lot, rendezvous back at the tennis court side line
Bear crawl to 1st court, then 10 Burpees
Bear crawl to 2nd court, then do 20 sumo squats
Bear crawl to 3rd court, then do 30 merkins
Bear crawl to 4th court, then do 40 mountain climbers (2 is 1)
Suicide to 5th court, then do 50 American hammers (2 is 1)
Recover Mosey 1/4 mile around parking lot, rendezvous back at the tennis court side line
Frog jump to 1st court, then 10 Burpees
Frog jump to 2nd court, then do 20 sumo squats
Frog jump to 3rd court, then do 30 merkins
Frog jump to 4th court, then do 40 mountain climbers (2 is 1)
Frog jump to 5th court, then do 50 American hammers (2 is 1)
Recover Mosey 1/4 mile around parking lot, rendezvous back at shovel flag, circle up. F3 traditions were implemented in honor of the FNG. 27 men on their six, Guantanamo commenced.
COR, NOR, and “Know the 6”
Dos Equis shared being headlocked by iron man “Stark”; his military and family obligation has caused a pause in his F3 mission, Hedgehog immediately stated “Thank You” which was echoed by the Pax for Dos Equis’s sacrifice as a member of the United States military. He proceeded to share his decorated life and amazing accomplishments. RESPECT. Grateful to have your leadership.
COT: Spaulding and his 36 week beautifully pregnant wife and unborn child, patience, H2 and the tragedy he shared, Kitty and his family, our troops who give the ultimate sacrifice for our freedom, and those intentions that we hold in our hearts.

It was an honor to lead and be a part of such a fine group of men on this first Saturday in February. As I look at the man I was just a short 9 months ago to the man F3 has demanded I become, I am humbled, grateful, and deeply honored to be a member of F3.
Ozzie thank you for this opportunity.

Aye.

Began with the F3 mission statement followed by 5 core principles of F3.

Warmed up with side straddle hops and windmills in cadence and then stretched our hamstrings.

Ran to new location to work on abs

Everyone held plank as long as they could, then went to center to encourage the remaining competitors. 2 combatants were left planking when Q took mercy on them (not naming names because it was you against you, but those of us there know who they are! Nice job men). Everyone was a winner to push to their personal limits

Following exercises in cadence: Cross arm crunches, American Hammers, Mountain climbers, Leg raises

Ran back to original location to Work on Full Body

Following exercises in cadence: Burpies (this was the Q’s gift for those in the Burpie challenge, your welcome), Scissors, High steps, Plank jacks, Merkins

Run back to position 2 and worked on legs.

Everyone held Al Gore for max time until they could no longer hold, then went to center to encourage the remaining competitors. There was one person that outlasted the others (not naming person because it was you against you, but awesome job!). Everyone was a winner to push to their personal limits

Following exercises in cadence: side lying left leg lift, side lying right leg lift, squats and calf raises.

Returned to start for final push. Running out of time so did triceps dips and plank taps shoulder & stomach, which PAX lovingly renamed as Macarena planks (but Q prefers the name TuPacarena Planks)

Venom, Stark, Huffy, Virus, Shakira, Jennay, Flo, Sipe, Cobra, and Tupac (Q)

Ended
in a COT and most PAX enjoyed a 2nd F at lamplight

QIC: Romano
PAX: Dauber, Rocko, Modell, Honeymoon
FNG: Joel “Tha Dude” Pollitz (EH Credit: Honeymoon)

Tha Thang:

6 PAX converged on The Oasis for the beatdown.

Warm-Up
10 Side Straddle Hops

Heat #1
Pairs of 2- Between the 2, complete:
200 push-ups
200 squats
200 big boy sit-ups

While your partner does the reps, other partner picked up a coupon and ran/walked 50 yards and back

Heat #2

Partners run a 1/2 lap, meet in the middle
10 bro-pees
Partners run a 1/2 lap, meet in the middle
10 bro-pees

Heat #3

Jack Webbs to 7
1/4
Frog Jump 20 Yards
2/8
Frog Jump 20 Yards
3/12
Frog Jump 20 Yards
Etc. until we got to 7

PAX offered great thoughts on fatherhood/husbandhood/patience/prayers for all. Romano offered final thoughts and prayers.

QIC: Hustle

8 pax posted for ‘A Rucksack Workout’: Wake, Sideshow, Balco, Mercy, Bluto, Mr. Belding, El Chapo, Hustle. Some guys came from a pre-ruck and I’m sure wanted nothing more to do with their rucksacks but showed up anyway.

We warmed up, doing a seamless transition from SSH, to Merkins, to American Hammers, all in cadence.

Da Thang: 4 cones set up at the top of Mt. Doom about 25 yards apart. We partnered up and each group started at each of the cones. Cone 1- squat thrusters using the rucksuck; cone 2- AMRAP of merkins with the rucksack on then remove once you lost form and finish the set; cone 3- ‘sack swings’ (i.e. kettle ball swings using the rucksack); cone 4- partners stand back-to-back and rotate 180 degrees, passing the rucksack. After each set, we ran to the bottom of Mt. Doom and did SSH doing the same number of reps that was just performed at the cone, leaving the rucksack at the top then running back up. Set 1 was 30 reps at each cone of each exercise, then 25, then 20 (the hope was to do 15, 10, and finish with 5, but YHC wanted to do something else). We had to hold the rucksacks overhead to go to the next cone.

After we all finished set 3 of 20 reps, we circled up. I think some were hoping that this was the COT but YHC had more in store with plenty of time for more exercises. We used our rucksacks and did American Hammers in cadence, stood up after each rep and hopped over the sack, sat back down, until we got to 10.

We then stood up, held the rucksacks in a bicep curl position. Wake started us off, and would lower the rucksack down and curled back up. This was done around the circle until we finished 10 reps, holding the rucksack in curl position until your turn was to lower it. A similar thing done next with rucksack overhead presses, holding the rucksack above, then lowered it once the guy before you lowered it, until we did 5 reps. Finally, we did static flutter kicks, with the rucksuck held above. But we started with 1 flutter kick, then all the way around the circle, then 2, etc. until we got to 5.

‘Learn about the 6’: it was Mr. Belding’s turn, and I think he said might have been his 4th time doing this (maybe he’s starting to do this on purpose??). He was EH’d by Colonel and was one of the first guys to show up at the first beatdown. He let us know what F3 meant to him to which we responded with an ‘AYE!’

The COT finally arrived with prayer intentions for one of El Chapo’s friend with stage 4 breast cancer and her family. YHC ended with ‘The ball of man’.

I appreciate being able to lead you guys, a privilege for sure, and never taking it for granted. Thanks again for the opportunity!

Q: Woodstock
PAX: Stark, Landslide, Bourbon, Buttermaker, Tupac, Flo, Casper, Spaulding

Opened with 3F’s, Mission, Core principles, disclaimer.

Warmed up with cadence’s of SSH, Windmills, and arm circles.

The Thang:
Circled up, and q instructed PAX to find their Wall today. PAX 1 would begin by running down the river possible toward Hood Park, stop at the road closed sign, and come back (~1/4 mile). Once PAX 1 returned, PAX 2 would go, etc. PAX not running did the following exercises in cadence:
Round 1 & Round 2:
Merkins – 25, using down/up cadence
Plank jacks – 25, using 4 count cadence
Burpees – 15, using 6 count cadence

Round 3 & Round 4:
Diamond Merkins – 20, using down/up cadence
Tri level Plank jacks – 6, using 4 count cadence (experimental)
Burpees – 10, using 6 count cadence

Next, we did a Bear crawl in a circle until Q called halt. One by one, PAX completed the called out exercise while remaining PAX held plank. Once all PAX completed exercise, bear crawl was resumed until next halt. Exercises were:
Squats x 10, flutter kicks x 10 (each leg), dips x 20.

Closed with 20 pickle pounders oyo.

Ended in a COT with COR, NOR, and Landslide was the 6.

Prayers were offered for the sick, injured, and expecting Father’s, plus for the beauty of the gloom and all F3 men.