6-20 The Octagon Backblast

PAX: Low Flow, Spacebar, Rollbar, Wentworth, Ice T, Golden Pike, Lansbury, Edison, Honey Maid

QIC: Invictus Weather: 77 deg, 68% humidity

YHC rolled up at 0500 to start setting up and greet the pre-runners. Lansbury, Wentworth, Rollbar, Spacebar, Honeymaid. Pre-ruck: Golden Pike

0530 – YHC welcomed the PAX with the following:

F3 – Fitness Fellowship and Faith

5 Core Principles – Free, Open to All Men, Always Outside, Lead in rotating fashion, and ends in a COT.

Mission of F3 is to plant, grow, and serve small workout groups for the reinvigoration of male community leadership.

no FNG’s. Mosey to rear parking lot.

Warm-a-rama. Ice-T rolled in right before WAR started so this helped even things out for the morning.

15 High Knees (IC)
15 SSH (IC)
20 Sun Gods (10 fw, 10 bw)
15 Tappy Taps
15 Mountain Climbers (IC)

Mosey to East side of the Field for Pre-Thang:

PAX paired up for a 2-man grinder up the hill: bottom AMRAP LBC’s, top 10 Cherry Pickers. OMAHA called after 5 mins.

Mosey to the North soccer goal on the Field – YHC explained that the beatdown the rest of the morning would be a subtle tribute to Father’s Day.

The THANG: ABC’s Pyramid

1. 20 Scorpion Dry Docks – sprint 20 yds – 2 burpees – sprint back.
2. 30 Peter Parkers (IC) – sprint 30 yds – 3 burpees – sprint back.
3. 40 Outlaws (20 right, 20 left) – sprint 40 yds – 4 burpees – sprint back.
4. 30 Ranger Merkins – sprint 30 yds – 3 burpees – sprint back.
5 20 T-Merkins – sprint 20 yds – 2 burpees – sprint back.
6. 10 Air Squats.

PAX powered through 2 repetitions of the pryamid; each set was lead by a different PAX. Burpees were a nice surprise much to the chagrin of the PAX. OMAHA was called a few minutes earlier than normal to make way for extended MARY.


Chillcut Plank – 30 sec
Outlaws – 15 IC
Alt Shoulder Taps – 10 IC
Chillcut Plank – 30 sec

right before the final set, Honey Maid seemed to guess the theme of the beathdown and MARY. It was not spoiled just yet.

Hammers, American – 15 IC


Annoucements / Prayers

3rdF Slack events
Shovel Passes this week
Murph Challenge starting in July

Edison’s M
Mulligan’s 2.0’s mental health battle
Hard Hat’s mom passing
Lansbury family members


As I previously mentioned before the main beatdown started, today was a subtle tribute to Father’s Day. The main Thang was an ABC’s style beatdown that spelled out SPORTS (first letter of each exercise) and the MARY spelled out COACH. While I am not yet a dad myself, I wanted to pay tribute to a few things that my dad taught me. The SPORTS and COACH references referred to all the sports teams my dad coached for me and my brother. He even took on sports he never played as a kid or young adult so that my brother and I could not just socialize but learn teamwork from a very early age. The grind or burn of the morning’s beatdown was also an example of how I learned to grill on a charcoal grill. My dad would have me start it each night before he got home so we would be cooking right away. I could talk all day about the life lessons I learned from him, but these were just a few examples of how much I value how my dad blended all his lessons on getting through the grind of everyday life as a coach, parent, and husband. They are also very reminiscent of the HIM of F3.

YHC closed out the morning in prayer.


Fomaha - 3045 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