The Mission of F3: is to plant, grow and serve small workout groups for men to invigorate male community leadership.
Core Principles:
*Are free of charge
*Are open to all men
*Are held outdoors, rain or shine, heat or cold
*Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
*End with a Circle of Trust
Credo:
Leave no man behind, but leave no man where you find him.
Pax: PacRat, Trader Joe, Optimus(Q)
Warm up:
Bean pickers x 10 ic
Toy Soldier x 10 ic
Michael Phelps x 10 ic
Skull claps x 10 ic
Seal claps x 10 ic
Perfect squat x 10 ic
Perfect merkins x 10 ic
The Thang:
Part I: Coupons
Coupon Complex x 10 ic
One arm row x 10 ic both
Coupon swings x 10 oyo
Repeat
Part II: The Hill
Bernie Sanders up the hill
Imperial Stormtroopers x 10 ic
Mosey down
Sprint uphill.
Imperial Stormtroopers x 10 ic
Repeat
Part III: The Amp
Incline Merkins 10–> 1 ic
Dips 10–> 1 ic
aka Pinkie Pies
Part IV: The Tables
American Hammer x 10 ic
Step up 8ct. ic
WW1 x 10 oyo
Repaat
Mary:
5 minutes of amp laps
Imperial Stormtroopers x 10 ic
Moleskin:
Great working out with PacRat & Trader Joe. The team executed perfectly so we had extra time at the end to do the laps. As a bonus we were able to watch Star Wars on the TV at Biggby!
Keep putting in the hard work men. It will pay off 10x down the road!
–Optimus
BACKBLAST 4/20 MAGIC 8 BALL MANNIVERSARY @ PATMOS
Pax: PacRat, Al Gore, LaLoyd, Gummy Bear, Optimus(Q)
Temp 32 Degrees
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core Principles
*Are free of charge
*Are open to all men
*Are held outdoors, rain or shine, heat or cold
*Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
*End with a Circle of Trust
Credo:
Leave no man behind, but leave no man where you find him.
Warm up:
Running in place
Bean pickers x 10 ic
Toy Soldier x 10 ic
Running in place
Seal clap x 10 ic
Skull clap x 10 ic
Running in place
IST x 10 ic
Hill Billy x 10 ic
The Thang:
Lap around top of amp.
Amp-
8ct. Step up x 8 ic
Body Builders x 8 oyo
Repeat 4x
Hill-
3/4 hill sprint, mosey back
8ct coupon complex x 8 oyo
Repeat 4x
LBC x 10 ic
Box cutter x 10 ic
American hammer x 10 ic
3/4 hill sprint, mosey back
8ct coupon complex x 8 oyo
Repeat 4x
LBC x 10 ic
Box cutter x 10 ic
American hammer x 10 ic
8ct. Step up x 8 ic
Body Builders x 8 oyo
Repeat 2x
LBC x 10 ic
Box cutter x 10 ic
American hammer x 10 ic
Moleskin
Great to reflect on eight years with this group! I really appreciate all the support and am thankful for how you have helped me grow as a man, husband, father, and friend. I have so many great experiences and friendships with all of you! You have helped me test my limits in ways I never would have on my own. I’m looking forward to the next few years and finding ways to grow this great group! Thanks for letting me lead!
-Optimus
BACKBLAST 4/2/26 COUPONS & CARDIO @ THE DUMP
PAX: Kato, Dr. Scholls, Crash, Optimus(Q)
Warm Up:
Arm Circle Complex
Seal clap x 10 ic
Skull clap x 10 ic
Bean Picker x 10 ic
Toy soldier x 10 ic
The Thang:
Mosey to the stairs. We stopped twice along the way, doing 10 merkins IC at each stop.
Stairs
Sprint to the top and mosey down.
Squats x 10 ic
Sprint to the top and mosey down.
Lunges x 10 ic
Sprint to the top and mosey down.
Squats x 10 ic
Mosey to the shelter. We stopped twice along the way, doing 10 merkins oyo at each stop.
Coupons
Step ups 8ct x 10
Press x 10 ic
Step ups 8ct x 10
Curls x 10 ic
Step ups 8ct x 10
Thrusters x 10 ic
Mary:
Low Dolly x 10 ic
Freddy Mercury x 10 ic
Alabama Prom Date x 10 ic
Fire hydrant x 10 per leg.
Donkey kick x 10 per leg
Shoulder tap x 10 ic
Good morning x 10
Moleskin:
The rain held off and we got a chance to hit the stairs. There were a few puddles to dodge but the pax figured it out after the first flight. I felt like we had a good combination of exercises and received the workout I was looking for. Need to maximize the VO2. 100% attendance at Dunkin today. We had some great discussions regarding the investment club. Stay tuned….
–Optimus
BACKBLAST 3/16/2026 MY WAY @PATMOS
Weather: 30 Degrees & Snowing
Pax: Optimus(Q)
Mission : Plant, grow, & serve small workout groups for men for the invigoration of male community leadership.
Principles: Free of charge, Open to all men, held outdoors, Peer led, Ends with a COT.
Credo: Leave no man behind, but leave no man where you find him.
Warm Up.
Bean Pickers x 10
Toy Soldier x 10
Amp lap
The Thang:
Step ups x 10 8ct.
Amp lap
Step ups x 10 8ct.
Incline Mekins x 10 ic
Amp lap
Step ups x 10 8ct.
Incline Merkins x 10 ic
Jump Squats x 10 cc
Amp lap
Step ups x 10 8ct
Incline Merkins x 10 ic
Jump Squats x 10
American Hammer x 10
Dips x 10
Amp lap
AmericanHammer x 10
Jump squats x 10
Incline Mekins x 10 ic
Step ups x 10 ic
Amp lap
Jump Squats x 10
Incline Merkins Step ups x 10 ic
Amp Lap
Incline Merkins x 10 ic
Step ups x 10 ic
Amp lap
Step ups x 10 ic
Moleskin
I started slowly, but after a few rounds I felt really good and picked up the pace. It was quiet so I was able to focus on my form and go at my own pace.
Pax: Optimus(Q)
Mission : Plant, grow, & serve small workout groups for men for the invigoration of male community leadership.
Principles: Free of charge, Open to all men, held outdoors, Peer led, Ends with a COT.
Credo: Leave no man behind, but leave no man where you find him.
Warm Up.
Bean Pickers x 10
Toy Soldier x 10
Amp lap
The Thang:
Step ups x 10 8ct.
Amp lap
Step ups x 10 8ct.
Incline Mekins x 10 ic
Amp lap
Step ups x 10 8ct.
Incline Merkins x 10 ic
Jump Squats x 10 cc
Amp lap
Step ups x 10 8ct
Incline Merkins x 10 ic
Jump Squats x 10
American Hammer x 10
Dips x 10
Amp lap
AmericanHammer x 10
Jump squats x 10
Incline Mekins x 10 ic
Step ups x 10 ic
Amp lap
Jump Squats x 10
Incline Merkins Step ups x 10 ic
Amp Lap
Incline Merkins x 10 ic
Step ups x 10 ic
Amp lap
Step ups x 10 ic
Moleskin
I started slowly, but after a few rounds I felt really good and picked up the pace. It was quiet so I was able to focus on my form and go at my own pace.
BACKBLAST 3/9/26 SLOW & LOW @PATMOS
Mission: Plant, grow, & serve small workout groups for men for the invigoration of male community leadership.
Principles: Free of charge, Open to all men, held outdoors, Peer led, Ends with a COT.
Credo: Leave no man behind but leave no man where you find him.
PAX: Al Gore, PacRat, LaLoyd, Optimus(Q)
Warm up:
SLOW TEMPO
Bean picker x 10 ic
Willie May Hays x 7 ic
Arm Circle complex x 10 ic
Calf raises x 10 ic
Perfect squat x 10 ic
Perfect merkin x 10 ic
Playground lap
The Thang.
–Exercise Group 1
Forward Lunge x 10 ic
One arm row x 10 ic
One arm row x 10 ic
High plank 1 minute
Merkins x 10 ic
Low plank 1 minute
Amp lap
–Exercise Group II
Step up x 10 8ct. ic
Coupon Press x 10 ic
High plank 1 minute
WW2 x 10 ic
Low plank 1 minute
Amp lap
–Exercise Group III
Curls x 10 ic
Merkins x 10 ic
High plank 1 minute
Squats x 10 ic
Low plank 1 minute
Time expired –no Mary
Moleskin:
I might not have the best form, but I definitely know how to slow things down. We worked out at a slow tempo this morning so we could focus on our breathing, bodies & the movements. Here are some of my notes from the articles & materials I studied.
-Warm up slow for 5-10 minutes to help avoid injuries.
-Neutral spine & posture
-Core engagement
-Breathing
-Stance & balance
-Listen to your body!
This took longer than I planned but hopefully everyone took away something from the workout. I know I need to focus on slow controlled movements and avoid “swinging” the coupon or my arms to help get through the exercise. If you didn’t make it today and are reading this please come out to a few workouts this week. Thanks for letting me lead.
-Optimus
Principles: Free of charge, Open to all men, held outdoors, Peer led, Ends with a COT.
Credo: Leave no man behind but leave no man where you find him.
PAX: Al Gore, PacRat, LaLoyd, Optimus(Q)
Warm up:
SLOW TEMPO
Bean picker x 10 ic
Willie May Hays x 7 ic
Arm Circle complex x 10 ic
Calf raises x 10 ic
Perfect squat x 10 ic
Perfect merkin x 10 ic
Playground lap
The Thang.
–Exercise Group 1
Forward Lunge x 10 ic
One arm row x 10 ic
One arm row x 10 ic
High plank 1 minute
Merkins x 10 ic
Low plank 1 minute
Amp lap
–Exercise Group II
Step up x 10 8ct. ic
Coupon Press x 10 ic
High plank 1 minute
WW2 x 10 ic
Low plank 1 minute
Amp lap
–Exercise Group III
Curls x 10 ic
Merkins x 10 ic
High plank 1 minute
Squats x 10 ic
Low plank 1 minute
Time expired –no Mary
Moleskin:
I might not have the best form, but I definitely know how to slow things down. We worked out at a slow tempo this morning so we could focus on our breathing, bodies & the movements. Here are some of my notes from the articles & materials I studied.
-Warm up slow for 5-10 minutes to help avoid injuries.
-Neutral spine & posture
-Core engagement
-Breathing
-Stance & balance
-Listen to your body!
This took longer than I planned but hopefully everyone took away something from the workout. I know I need to focus on slow controlled movements and avoid “swinging” the coupon or my arms to help get through the exercise. If you didn’t make it today and are reading this please come out to a few workouts this week. Thanks for letting me lead.
-Optimus