FNGs: None
Warm Up: Quick stretch and Mosey to the Red Hill
The Workout: Easy round of 7’s Squats at the top and Absolutions at the bottom.
Mary: LBC’s, H2M, LSF, HTaps
Announcements: Qsheet, 2026 Post Challenge sheet, and a new Q’em All Challenge for a shirt
T-Claps (Recognition): @Breach, @2Dollar, and @Fram for changing the life of a family in need over the Holiday.
Prayer: Safe travels for all, appreciation for all the glory and grace we receive daily.
FNGs: None
Warm Up:
Choose your coupon (sandbag) of choice, PAX were warned they would be traveling and there will be no rotation.
GM, Daisy Pickers, WMH, SFAC
The Workout:
Head to the top of Ole Red for first of 5 Stations, working your way down to the abyss and back up:
5 – Sandbag Burpees
10 – Clean & Jerk
15 – Squats
20 – Merkins
25 – Dead Lifts
Mary: Just enough time for a quick stretch
Announcements:
None
T-Claps (Recognition):
@Breach for hosting a great event on Saturday for a good cause with the 9/11 Heroes Run/Ruck 5K for the Travis Manion Foundation.
Prayer:
Safe Travel, Health, and Smart Choices for my daughter and Mother.
YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.
Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats
Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts
Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.
Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.
Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s
COT
Announcements and Prayers – waited too long to post BB and forgot
It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.
God Bless,
BS Out!
FNGs: none
Warm Up: mosey, A-skips, GM, WMH, hamstring scoops, IW, HB
The Workout:
10 rounds OYO:
10-Mike Tyson
20-Jump Squats
30-Reverse Lunge
40-Copenhagan Crunch
50-Quat Hold Calf Raise
60-Plank Leg Lift
70-Homer To Marge
80-Mountain Climbers
90-WWI
100-Squats
Repeat if needed
Mary: LSF, HD, stretch the legs
Announcements: Even-The-Odds on Friday
T-Claps (Recognition): none
Prayer: Loafer, FRAM
FNGs: None
Warm Up: SSH, GM, Pledge, Mosey to blocks, mosey to Abyss.
The Workout: Round 1- team run down and up.
R2 – partner farmer carry down and up, WW3 at top.
R3 – stack’em squats on each landing on way down. Up- single leg alternate stacke’em star jumps each landing.
R4 – stack’em merkins bear crawl down. Bear crawl up with stack’em burpees on the up.
Mary: return to flag
Announcements: Memorial Day reminder and MD Murph.
T-Claps (Recognition):Gizmo for accelerating in F3.
Prayer: moment of remembering fallen during Memorial Day.
FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.
Warm Up: Mission, Disclaimer. Squat hold. Plank hold for stating the 5 core values. Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out. Thank you. 5 burpee penalty for us leaving Ponzi behind. Good mornings, SSH, Frankenstiens and SFAC.
The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo. Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother! Carry all the stuff back to the top. Mosey down to the bottom, 10 Absolutions OYO. Jog, Sprint, Jog, Sprint back to the top.
Mary: 50 I/C leg lifts of various heights and speeds. 10 meat gazers for the new guys. To make it weird.
Announcements: Memorial Day Murph
T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active.
Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law.
FNGs: None
Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes in his car because he was late.
Mosey to soccer field, GM & Daisy Pickers I/C (Mission Statement), First PAX to DM me the word Backblast because they actually read the BB gets a 6 pack on me. Plank hold while core values were stated.
The Workout:
Stations:
Murder bunnies is timer. 80lbs and (block) one halfway. Run to sideline grab opposite.
Mary: Carry Coupons back to circle
Announcements: Road Clean-up, FRAM FORM FRIDAY at Sheepdog
T-Claps (Recognition): Yellow card Graduation from College, SoftServe M Pregnancy
Prayer:Mohawk Mom, Flipphone family friend, Fram Father-in-Law
FNGs:None
Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.
The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.
Mary: No time
Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations
T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken
FNGs: None
Warm Up: SSH, SFAC
The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge Walk down ramp, repeat BC/CB on stairs.
Mary: Scissors IC for 2 min
Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2,
T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.
Prayer: BS mom recovering ,FRAM patience/Humbled at work.
FNGs: 2 now Rump and Goldfish
Warm Up:SSH, Good Mornings, windmills, Hillbillies
The Workout:partner Sandbag throw 50 yards while one partner does merkins
roll the dice for workout while one pax carries a 80pound sandbag
Mary:none
Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of
T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race Prayer: for guys that aren’t here