Date: 11/24/2025

AO: The Octagon

PAX: , Snidely

FNGs: 0

Q: Rest Stop, Swag, Back Seat (Hate), Pocket Buns, Wonton (Respect), Space Bar, FDIC (Down Range), Khakis (Respect), Slow Pitch, Vandelay (Respect), Little Big Town (Hate), Snidely

Count: 12

Conditions: 48 deg F, 10 mph SSE Wind; cold November Rain ⛈️

Intro (0530):

Snidely welcomed everyone to the Octagon. F3 stands for Fitness, Fellowship, and Faith. 

Snidely recited the 5 core principles: 1) Free of charge, 2) Open to all men, 3) Always held outside, 4) Led in a rotating fashion, 5) Ends with a Circle of Trust. 

Snidely preached F3’s mission – to plant, grow, and serve small workout groups for the invigoration of male community leadership and then credo, which is to leave no man behind but leave no man where you FIND him. 

Snidely gave the disclaimer – no one at this workout is a professional, so modify as necessary, but do not modify the effort.

No FNGs.

WARMARAMA

  • SSH x 20 IC
  • Imperial Walkers x 15 IC
  • Tappy Taps x 15 IC
  • Slow Snidely Squats x 15 
  • Trunk Twists x 10
  • 1 slow trip UP the stairs + jog down (wake up the lungs)

The Thang:

AMRAMP (33 min total)

  • Going UP → Sprint (if you are a beast) or 2-steps-at-a-time power climb (normal humans)
  • Going DOWN → Backward descent or side-shuffle alternate trips (to keep knees happy)
  • 1 min workout, 30 sec travel. For the second set, do 45 sec of work and 45 sec of rest.
  1. Bottom–> Apollo Onos → Sprint UP
  2. Top → Merkins → Run DOWN
  3. Bottom → Jump Squats → Sprint UP
  4. Top → Hill Billies → Run DOWN
  5. Bottom → Carolina Dry Docks → Sprint UP
  6. Top → Alternating Lunges → Run DOWN
  7. Bottom → Plank Jacks → Sprint UP
  8. Top → Inverted Row (or Hang) → Run DOWN
  9. Bottom → Star Jumps → Finish at bottom
  10. Top → Side Lunges → Sprint Up
  11. Bottom → LBCs → Sprint UP
  12. REST – 30 sec and restart

Result: Every PAX does exactly the same 11 blocks, same travel. Slower guys never get lapped because everyone is locked to the same clock.

6MOM

  • American Hammers x 11 IC

Prayers/Announcements

  • Safe travels
  • 3rd F Calendar
  • Khakis Coffee

COT

  • Thankful I can people to show up with me and do hard things, F3, life, work. Support is there and it is necessary, especially this month. 

***Octagon Belt from Wonton to Rest Stop 

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