Date: 11/27/2025
AO: The Battlefield / The Coop
PAX: Beta Max, Bloodshot, Wentworth (Respect), Ricola (Downrange… Welcome!), Rosetta, Icaryrus (Respect), Winslow, Wonton (Respect), Honey Stinger, Bobsled (Respect), Snidely
FNGs: 0
Q: Snidely
Count: 11
Conditions: 24 deg F, calm wind
Intro (0530):
Snidely welcomed everyone to Battlefield/Coop. 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.
WARM-A-RAMA
- Four corner merkin party – run to the track, stop at the first curve and do 10 merkins. Run to the next curve, do 20 merkins. Then the next curve and 30 merkins. And last curve, 40 merkins. Run to the center of the field.
- SSH – 15 IC
- Cherry Pickers – 15 IC
- Fickle Swings – 10 each leg OYO
- Big Ones – 6 each side
- Trunk Twists – 10 IC
THE THANG – with Queens of the Stone Age music
Circuit 1 – “No One Knows” Power Legs (~8 min)
- No One Knows Jump Squats – 2 min
- Feel Good Hit of the Summer Single Leg Squats – 1 min each leg (use goalpost or partner)
- God Is in the Radio Calf Raises – 2 min
- Bleacher Burn – Sprint up bleachers, jog down, repeat for 2 min
→ 30 sec rest
Circuit 2 – “Little Sister” Endurance Quads (~8 min)
- 3’s & 7’s Snidely Squats – 2 min
- Make It Wit Chu Walking Lunges – 2 min
- Sick, Sick, Sick Al Gores– 2 min
- Bleacher Burn – Up & down full sections nonstop – 2 min
→ 30 sec rest
Circuit 3 – “Burn the Witch” Speed & Stability (~8 min)
- In My Head Apollo Onos – 2 min
- Misfit Love Duck Walk – 2 min
- I Sat by the Ocean Super Marios – 2 min
- Bleacher Burn Finale – 2 min
6MOM – “Like Clockwork Cool-Down”
- Seated hamstring stretch – 30 sec butterfly, 30 sec each single leg
- Dying Pigeon – 30 sec each side
- Cow / Cat / Cobra – 30 sec each
- Downward Dog Calf Stretch – 30 sec each leg
- American Hammers – Rancid style x 11
Video-o-rama, Count-o-rama
Announcements/Prayers
- Black Lung’s coffeeteria after this
- Christmas Shopping for Toys for Tots, sign up on Slack
- Dec 19 – Freed to Bleed
- 2.0 workouts are posted on Slack
- Prayers for Safe travels
- Rosetta’s Sister// Stroke around Halloween; now at Madonna
- Prayers for Sputnik’s Throat Cancer
- Prayers for Leukemia (name?)
- Prayers for Caruso’s knee surgery (both knees)
- Prayers for Icaryus’s son Andrew; he is special needs; might lose his left eye
COT:
- Gain awareness of other’s needs. Become more empathetic and act generously.
- By acknowledging our blessings, we not only enrich our own lives but also create a ripple effect that encourages generosity and strengthens our connections with others.
- Material – physiological
- Relationships – family, friends, and community.
- Spiritual – love, peace, and joy
- Focus on what we have and not what we lack.
- During abundance (time, money, skill), encourage to give.