Overcast clouds, 26°F, Feels like 22°F, Humidity 60%, Wind 3mph from SSE

Pre-runners: Knobs, Wentworth

PAX (8): Wentworth, Roadhouse, Chiclets, Saul, Room Service, Doggy Paddle, FDIC

QIC: Knobs

At 5:30 Knobs ran through the Core Five Principles with the PAX:

• Free of Charge

• Open to all men

• Held outdoors rain or shine

• Led by men in rotating fashion

• End in CoT; I am not a professional so modify as needed

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership! No FNG’s today so we’re gonna bring it! Credo is to Leave no man behind, but leave no man where you found him! No FNG’s today so let’s mosey for WarmARama!

At 5:32 YHC asked the PAX to form a single file line because we would be doing a chain run down to the parking lot. The first runner would peal off to the side and do 5 Merkins. Once complete, they would yell ‘Go’ so the next in line would peal off for Merkins while running. This would be their WarmARama!

Pre-Thang: 5:38 (10 min) U.S.S Arizona Ladder Drill:

• Trivia: What is the Hull Number of the USS Arizona? Answer: BB-39. How many Decks (levels) below water line? Answer: 6

• Spread out at bottom of hill. Six Cones placed in the parking lot. Six cones representing the six levels these sailers had to climb inside the USS Arizona.

• 1st Cone: 3 Lt. Dan’s & 9 WWII Sit-ups. Bear crawl to next cone.

• 2nd Cone: 3 Dive Bombers & 9 LBC. Bear crawl to next cone.

• 3rd Cone: 3 Lt. Dan’s & 9 WWII Sit-ups. Bear crawl to next cone.

• 4th Cone: 3 Dive Bombers & 9 LBC

• 5th Cone: 3 Lt. Dan’s & 9 WWII Sit-ups. Bear crawl to next cone.

• 6th Cone: 3 Dive Bombers & 9 LBC IC. Bear crawl to next cone.

• Turn around and repeat downhill in the same ladder style.

At 5:48 Knobs instructed the group to recover so they could mosey with a chain run down to the circle bridge for The Thang. This felt like a full workout and the PAX looked winded after the Pre-Thang. Little did they know what was coming next…

The Thang: (5:52)Three Man Grinder around the circle bridge in the middle of Sterling Ridge. Number off by 3’s. Knobs demonstrated some of the exercises since there were some new ones from the exicon! Aye!

Station 1: A.R.I.Z.O.N.A. BB-39 608’

• A bsolution 5 ;(8 Count Exercise -Groiner, Maktar N’Diayes, Chilly Jack)

• R anger Merkins 20

• I mperial Walkers 20 IC

• Z ombie Crunch 20

• O hno’s (Apollo) 20 IC

• N avy Seal Burpee 10 (8 Count Exercise- Burpee, 2 Merkins, 2 Mountain Climbers)

• A lternating Shoulder Tap 10 IC

• Rinse & Repeat

Station 2: M.I.S.S.O.U.R.I. BB-63 887’

• M onkey Jumpers 10

• I ron Mike 10 (Jump Lunges)

• S umo Squats 20

• S eal Jacks 20

• O hno’s (Apollo) 20

• U

• R osalita’s 20

• I ron Hulks 10 (Merkin & 4 Air Press)

• Rinse & Repeat

Group 3: Push

• Start with Group 2 and Run to Group 1. The run is approximately 1/8 of a mile between cones.

At 6:08 Knobs called ‘Omaha’ so we all gathered at the bottom of the hill so we could mosey as a group to the shovel flag for Mary.

Mary: (6:12)

• 8 Sarpy Slammers Rancid style because we were short on time.


President Franklin Roosevelt said to Congress during his declaration of war speech…. “Yesterday, December 7th, 1941—a date which will live in infamy—the United States of America was suddenly and deliberately attacked by naval and air forces of the Empire of Japan….

The attack yesterday on the Hawaiian islands has caused severe damage to American naval and military forces. I regret to tell you that very many American lives have been lost. In addition, American ships have been reported torpedoed on the high seas between San Francisco and Honolulu.

Yesterday, the Japanese government also launched an attack against Malaya.

Last night, Japanese forces attacked Guam.

Last night, Japanese forces attacked Hong Kong.

Last night, Japanese forces attacked the Philippine Islands.

Last night, the Japanese attacked Wake Island.

And this morning, the Japanese attacked Midway Island”

In total over 2400 lives were lost during these attacks. Many more American lives would be lost during World War II. I’m sure many of you have relatives or friends of family members who served. Many of you don’t know me personally, you may not even know my given name; Charles Nason Austin. I was named after my grandfather Colonel Charles Edward Nason Howard. He served in the Philippines, was captured on the Bataan peninsula and survived the Bataan Death March. He lived for 2 1/2 years as POW at Camp O’Donnell in the Philippines.

The similarities that those who serve in the Military and F3 is so apparent. Yes the physical aspects are hard, but the mental fortitude it takes to persevere and not give up on yourself or others takes more than physical strength. Many of us lean on each other outside beatdowns because we have all shared a similar bond. That trust and understanding is hard to find anywhere else outside the Military. I’m thankful for you all and appreciate all you have done for me and my family.

Aye Knobs

Fomaha - 2899 posts

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


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