25 October 2021 / The Octagon / 5:30 a.m. / Westside Career Center/ 41 degrees / Wind 4.35 mph / 87% humidity / Overcast

20 PAX: Ice-T, Honey Stinger, Wentworth, Black Flag, Romeo, Spacebar, Khakis, Rollbar, Folsom, Edison, Broadside, Scoober, Golden Pike, Ketchup, Barber Shop, Sportiva, Hoosegow, Oompa, Beaver, Brad Pit

QIC: Merch

The QIC arrived at approximately 0515 to setup the beat down and reassess the site with all the humidity from the previous night. All things seemed to be intact and no modifications were necessary. Cones were setup with lights inside on all four sides of the track. Moseying back to the Pax who were gathering, the QIC was starting to estimate the group size to ensure he didn’t need to adjust any of the workouts. This particular beat down would work best if there was a group of more than 12. The QIC and Ice T planted their shovel flags and moseyed over to the gathering of Pax. At about 0529, iit seemed as if the group doubled in size; perhaps, due ot the Smurphers coming in hot from the District.

Greeting: At 0530, the QIC greeted Pax by introducing himself, the mission of F3, reciting the five core principles, and the credo. The Pax then followed the QIC in a mosey around three quarters of the track.

WARMORAMA – The QIC led the Pax in the following warmorama exercise.
15 SSH, 10 Big Ones IC, 15 Imperial Walkers, 15 Sungods – Forwards, 15 Sungods – Backwards

PRE-THANG – Pax were then numbered off into 1’s and 2’s. They were then instructed on how to complete the Indian Bear Crawl. Two groups lined up head to toe in plank, guy at the end bear crawls to the front, then the next guy etc. While waiting PAX are doing Merkins. A complete cycle was completed until Omaha was called.

The QIC had the PAX number of into groups of 4 to commence the Thang.


Pax counted off into groups of 4 and were dispersed to four cones surrounding the field.


Jump Squats
CopperHead Squats (IC)
Monkey Humpers (IC)
Bonnie Blairs (IC)
Hydraulic Squats (IC)


Cherry Pickers (IC)
Moroccan Night Clubs (IC)
Overhead Claps
Carolina Dry Docks
Alt. Shoulder Taps (IC)

STATION 3 – AMRAP (Planks)

Mountain Climbers (IC)
Chilcutt Plank Jacks (i.e. Chilly Jacks) (IC)
Peter Parkers (IC)
Makhtar N’Diayes (IC)


Pyramid – 5 Burpees → run to the top of the hill → 1 Air Squat
4 Burpees →…… → 2 Air Squat
3 Burpees → ….. —> 3 Air Squats Etc.

Pax completed 3 tiers of the pyramid. At 0605, Omaha was called and the Pax gathered in the middle of the field for Mary.

15 IC Dying Cockroaches
15 IC Frozen Freddies
15 IC Flutter Kicks
15 IC LBCs
American Hammers Rancid Style – 21 in total


It’s funny how God puts things in your life that you need to hear that might not be directed at you but you know that it’s directly for you. I had the opportunity to go to a seminar at my kid’s school this last Friday. The speaker was a child psychologist and the gist of his talk was that we should expect that our kids will struggle with things. That we shouldn’t think something is wrong when it doesn’t come easy and that is OK. For me, this particularly resonated as there has been a lot of challenging things that have occurred lately: people passing away, sickness, uncertainty in the future, decisions needing to made, etc. etc. I was allowing myself to get down. Instead, it’s important to lean into your community and allow others to help pick you up. I shared a few verses that go along with this:

““I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.””
‭‭John‬ ‭16:33‬ ‭NIV

“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”
‭‭James‬ ‭1:2-4‬ ‭NIV

Fomaha - 3843 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply