The Dump – 04/23/26  Mumble chatter & Merkins 

Pax: 6x OCB / Dr. Scholl’s / Trader Joe / GummyBear / Optimus / Nuthouse (Q)

The mission of F3 is to plant, grow, and serve small workout groups to invigorate male community leadership. Founded in 2011, F3 focuses on three pillars—Fitness, Fellowship, and Faith—to help men improve themselves physically, socially, and through community service.  We leave no man behind, and no man where he started. 

5 Core Principles 

1) Free of charge

2) Open to all men

3) Held outdoors(rain or shine)

4) Peer-led (rotating leadership)

5) End with a Circle of Trust (COT).

Warm Up: 

• Bean Picker 10x IC
• Perfect Squat from the hole 10x IC
• SSH 20x IC 
• Arm Circle complex
• 10x IC  

The Thang:

1.  Lift (Shelter) 3-minute AMRAP:30 rests – rotate 

•  Battle Rope

• Front coupon raise 
• Coupon Swing 
• Coupon Chest press 
• Coupon 1/2 cross (side raise coupon with 1 arm – switch to the other) 
• Step up

Mosey to Stage 

2.  Merkin/Mary Medley (at shelter) Mary exercises x10 or x20 – Mekin style Pac choice 

• Hammers
  • 10x Merkins IC
• Lbc
  • 10x Mike Tyson – 10x regular 
• Low fluter
  • 4x Merkins
• Pickle Pointers
  • 10x IC Incline Merkins (Trader Joe, you should Q – great count) 
• Fire hydrant
  • 10x WMD 
• Box cutter
  • 10X Diamond 

Announcements:  Wicker Park SharkNado Saturday! 

Moleskin –  This went incredibly fast – probably because we could mumble chatter while putting in work – solid lifts this week – Thanks for letting me lead!  #syitg 

– NutHouse