Do you know how hard this is….?

F3 operates with 5 Core Principles. The last one: Our workouts end with a Circle of Trust (COT).

Do you how hard it is for one person to form a circle??

Date – 1/17/2019

Time – 0530
AO – Higgins
Q – Wilson

The trail remained snow covered and treacherous, so I decided to remain in the parking lot, and promptly slipped on ice. Nothing broken. Carry on.

The Thang:

1 mile, 0 pounds

PVC workout
Front and back
Figure 8’s – Right and Left
Reversed Figure 8’s – Right and Left
Deep Tailgate Dips
Bear Crawl
Lizard Crawl
Crab Walk
Monkey Walk

Hey, guys, join us at Cloud Park on Monday for a Beatdown lead by the exuberant Goldstar. Temperature is predicted to be about -8. Make that at 5:30 a.m., and the rest of the year any workout will seem pretty easy.



Do you wanna build a snowman?

AO Falcon Hill
Q: Burt Macklin FBI
PAX: Tails, Goldstar, Zebra, Cobra, Broomstick, Swobbles, Heater
1 and 1/2 lap group run.
Snowman’s: 4x teams of 2. One pax runs one brick half lap distance. Other pax completes 5 man makers, 5 merkins, 5 curls, 5 push press, 5 squats, max man makers. Total three bricks stacked then retrieve three bricks.
Burpees to song Roxanne. Everytime Roxanne is said do a burpee.
Mosey to flag.
Name o Rama 

How cold was it? 26 Invigorating degrees!

Date – 01/15/2019 Time – 0530
AO – Higgins
Q – Wilson

The good news: the city did get the parking lot plowed out.

The bad news: the trail was fit for snow shoeing

The more bad news: to ruck in the parking lot meant dodging large patches of ice. But, hey, we’re up at 5:30 a.m. in 26 degree weather, are we going to throw in the towel or are we going to man up?

The thang:

1 mile ruck/ice skating

4# club bell
Big swings L&R
Club mills
Reverse club mills

Now look out world, because we are awake and invigorated.



Ascending Descending Garage Fun


AO: Falcon Hill

PAX: Tails, Goldstar, Cobra, Hester, Burt Macklemore FBI, Floater, Pavarotti, FNG

Warm up lap around parking lot 

Jog to the garage 

9/1 to 1/9
Sprint from corner to corner between sets up to second level
Splash Merlot FNG

Four Corners of the first level 
10 Lunges 
10 Merkins 
15 LBCs 

Jog back to flag 
COT Splash Merlot FNG 
Count o Rama
Name o Rama 

January 14, 2019 – Higgins

Kroger Beatdown

AO: F3 Dayton – Cloud Park (Higgins) 0530
Q: Zebra
PAX: Wilson, Cobra, Goldstar, Tails

Five HIM gathered in the gloom with a bit of a detour from our usual Higgins confines. As the park was not properly cleared of the 8 inch snowfall from the night before, we moseyed over to the Kroger parking lot across the street! Here’s what we did…

Moseyed around the parking lot…


Side Straddle Hops ICx10

Moroccan Nightclubs ICx10

Imperial Walkers ICx10

Zebra Butt-Kicks x10

The Thang:

Q broke out the Beatdown Deck to get this party started! We busted out 31 exercises and dodging the salt truck in Kroger’s parking lot. For the first joker, I delegated exercise choice to Goldstar who picked air squats and Cobra chose 10 for the rep count. On the second joker, I delegated to Wilson who chose SSHs and Tails chose 40 for the reps. Wilson led these IC. Lacking a proper curb to perform the 100 calf raises on the A, Q called an Omaha to replace the calf raises with 10 yurpees to finish off the Beatdown!

CoT: Prayer of thanks for another day to get better and that the city gets Higgins properly cleared of snow in time for next BeatDown! Be like a Shark!


The classic format of an F3 workout is called “Pearls On A String” (POAS). Saturday’s workout at Dehavilland could be characterized as PFOABSAROTF (Pears Falling Off A Broken String And Rolling On The Floor….)

AO – Dehavilland (Delco Park)
Date – 1/12/2019
Time – 0700
Pax – Pavoratti, Rosie, Brody, Faucet, Dangle, Heater, Zebra, Tails (LIFO Maximus).
Q – Wilson

F3 Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership. With that stated, we began to be invigorated with the help ofe the weather as the leading edge of a winter storm started passing only hours before. So at 26 degrees with snow in our face, we began warm ups in the parking lot.

20 reps IC of
Cotton Pickers
Imperial Walkers

Mosey to the park Armed Services Memorial area. With the assistance of the 16 inch wall we performed OYO:

Incline Merkins X 15
Decline Merkins X 15
Bulgarian Squats X 10 each side

Slowsy to the pull up bar. With 8 pax and 2 bars, we split into 3 groups to rotate through 3 exercises.

On the bar, Knees to Elbow (K2E) X 5
Japanese Merkins (JM) X 10
Cossack Squats (CS) X 10 each direction

We would come back to the bar after each run on the soccer field, decreasing the reps of each set incrementally, total of 4 sets.

To the soccer field, about 50 yards

Sprint down
Run back backwards
Sprint down
Carioca back right half way, reverse

Back to the bar

Are we invigorated yet??

Buddy Merkins
With Pax1 in plank position, Pax2 would prop his feet on the back of Pax1 for a declined Merkin X 10

Soccer Field
Sprint down
Shuffle back right and left

Back to the bar (Can you see where this looks like pearls falling of a string and rolling all over the floor????)

Reclined SSH (a.k.a., Snow Angels. Wilson may be an old goat, but he still likes to play.)

Soccer Field

Walk down
Pigeon Stretch
Twisted Scorpion

Back to the bar

Turkish Get Ups

On the mosey back to the parking lot we were greeted by Tails! So in celebration of his arrival, we had Tails participate in the Buddy Merkins by assume the plank position while 4 other Pax propped their feet on his back for declined Merkins.

But we were not done. There was still time on the clock. Forming a circle we took 4 – 50 pound bags of sand, performed a squat, and passed it to the left. Reversed to the right.



Fully invigorated!



3 Levels of Pain


AO: Falcon Hill

Q: Goldstar

PAX: Pavarotti, Burt Macklin FBI, Tails, Heater

3 Levels of pain.

Mosey to Greene Parking Garage

(modification: Level 1 of the parking garage was closed due to a power outage. Security guard kindly directed us to level 2 to complete our workout. Needless to say, we were on level 2 of parking garage for first two levels of pain)

Start by end near the stairs


1 PAX runs across entire garage and back, while remaining PAX does push ups. After all PAX completes, mosey as a group to 2nd level


1 PAX runs across entire lot and back, remaining PAX is doing burpees. After all PAX completes, proceed to level 3.


1 PAX runs across entire lot and back, remaining PAX is doing Yurpees.

After all PAX complete, mosey as a group back to the flag.

PAX completed one set of Bruce Lee’s to close out workout.





Sally up, sally down

AO Falcon Hill
Q: Burt Macklin FBI
PAX: Tails, Goldstar ,Zebra
Workout : Spring Chicken
Long way run to Falcon Hill. You are Sally. Sally does push ups.Moby tells Sally when to go up and tells Sally when to go down.
Gatorade Sprints. Ten yard , cross field zig zag sprints with interval strength and conditioning between reps. X 4
Bricked up Buddy lovers. One pax does track with coupon while buddy does 10 man makers, 10 curls, 10 overhead press, 10 squats, max out man makers until buddy returns.
Name o Rama 

Higgins 1-7-19

DATE – 1-7-19

A.O. – Higgins

Q – Tails

PAX – Goldstar, Dangle, Wilson,


Conditions were nice and warm! High wing brought a good chill, but air temp was good! Hit the A.O. Thinking it was Zebra’s Q! Goldstar quickly reminded me that it was mine! So I put a plan together and we hit it.

Warm up

  • Shoulder rotations – 10
  • SSH – 30
  • Cotton pickers – 15
  • Windmills – 15
  • High knees – 20
  • Badboys and these guys
  • Merkins – 10

Hard core

  • Mosey to Out building
  • Ran through core routine
  • Sky, thigh, ground clap (holding a wall sit the PAX reaches to the sky, then touches the thigh, the bends to the ground, then back to center and claps hands) did this in cadence – 30
  • Full plank count down from 60
  • Elbow plank count down from 60
  • Leg raise count down from 60
  • Wall sit count down from 60
  • Full plank with leg extended both sides – count down from 20 each side
  • Superman count down from 60
  • Leg raise count down from 60
  • Sky, thigh, ground clap – 30
  • Ran through this routine or variations
  • Mosey to parallettes and did arm holds for 60 seconds x 2ish!
  • Mosey back to flag
  • 10 burpees in your own

COT – Prayer for Cobra’s travels and quick healing from injuries and sickness. Thankfulness for a body that works.

COUNTARAMA – 4 – everyone accounted for, although we almost lost Wilson!



AO Dehavilland 1-5-19

AO Dehavilland 1-5-19

Q- Faucet

Pax- Tails, Heater, Dangle, Zebra, Wilson, Wrong Way, Mercury, Shrew

Warm up

Jog around the pond, stopping for exercises along the way. ( 10 merkins, 10 air squats, 10 LBC’s)

Jog back to flag

10 merkins

Mosey to shelter

Tabata workout ( 5 tabata songs, pax picking exercises, 2 per song, 4sets each)

2 repetition song, air squats, side straddle hops

Mosey to flag
Count a Rama
Name a Rams