QIC: HHH
PAX: 4Howa, Zorro, Tee’d Off, Gummy Bear, Optimus, Fat Tire, Dr. Freud, 2005, O.G., Heisenberg, OCB, and HHH.
Labor Day is all about hard work, so what better way to celebrate than with some good old-fashioned manual labor?
Bring a Block and a Mug
0600 Preruck/Prerun
0700 Clock In
0800 Clock Out
0810 Amp Coffeeteria – Onsite
Beautiful morning for a 60-min beatdown. Here is what we did:
Warm Up
Good Mornings (OYO) while reciting
Burpees (5 OYO)
8 Ct. WMHs (5 IC)
Motivator (1-4-1)
MNC (15 IC)
Toy Soldiers (10 IC)
Hillbillies (10 IC)
Shuffle Merkins (5 IC)
Shuffle Squats (5 IC)
OH Carry Blocks to Base
Playground Lap
The Thang
Hill Work
4 Murder Bunnies
4 Blerkins
4 Block Swing Tosses
4 Coupon Complexes
4 Block Chest Tosses
4 Goblet Squats
Repeato to the top
OH Carry Block Down
REPEATO for 25 min
Quadraphilia to Sprint
Mosey back down
REPEATO X 4
Dock Work
4 Lunge Walks
4 Little Man in the Woods
4 Broad Jumps
4 Irkins
4 Side Lunges
4 Dips
4 Derkins
4 Dry Docks
REPEATO for 20 minutes
Bear Crawl to Sprint uphill
Grab coupons and mosey back to flag
Mary
N/A
Moleskin
T-Claps to 4howa for doing a solo preruck. Typically, the M.O. at Patmos on Mondays is to not kill anyone, but with it being a holiday I figured I would push it a little.
T-Claps to Gummy for EHing and getting a FNG and Kotters. We need to continue to push each other to do the harder thing. Come out for the guys leading the workout or that need your support. Be accountable for your health and well-being.
I hope everyone has a nice day of relaxing and grilling. If you are working, I hope you have an enjoyable evening.
There are 2 beatdowns tomorrow. Hope you will be at 1 of them.
SYITG,
HHH
Patmos
Slow Cooker @Patmos
“No matter what men may say, this was just as the preblast foresaw.”
Date: Monday 8/31/26
PAX: Al Gore, Optimus, Puppy Chow, Laloyd, Pacrat, Gummy Bear (QIC)
AO: Patmos
WARMUP:
- Credo w arm circles
- Windmills
- Bean pickers
- IST
- Seal Claps
- OVH Claps
- Michael Phelps
THANG:
Gummy has a pocket full of coins, at the beginning of each round he’ll pull one and the value is how many burpees the Round requires as tax to begin
-Round 1- (*Quarter Pulled = 25 Burpees)
- DORA: P1 Lunges To Cone + Back, P2 50 Inchworm Merkins
- Mosey To Bottom Of The Amp
-Round 2- (*Penny Pulled = 1 Burpee)
- 5 8-ct Step Ups IC
- 10 R BSS CC
- 10 L BSS CC
-Repeat Set 5 Times
- Indian Run Around Mini-Trail to the playground
-Round 3- (*Penny Pulled = 1 Burpee)
- Pullup-Tree 1-2-3-2-1
- Al Gore Timebomb (61)
- Indian Run to Coupons in lot north of amp
-Round 4- (*Quarter Pulled = 25 Burpees)
- 20 Curls CC
- 20 OVH Press CC
- 20 Skol Crushers CC
- Indian Run to base of the hill
-Round 5-(*Dime Pulled = 10 Burpees)
- Hill Sprint all the way around to the Flag
Moleskin:
Last minute wanted to try something with the coin values = burpees cuz I realized I had no burpees in my beatdown. It was not well received but an interation of it will make its way to a beatdown of its own one day. Originally the burpee tax would’ve been SSHs progressively becoming more each round. Each round the run was a bit longer than the last. Thus slowly cooking up.
Good job to all PAX there! Announced the September challenge today get your men out and weasel shake them into submission!
Good time all 6 went to coffee and chatted. The slow cooker! Pray for Puppy Chow’s Brother, he suddenly lost a young friend for his grieving. Pray for Shots Fired’s family and friends in Houston (See the Micks Post)
SYITG! TYFLKML!
-GB
BackBlast—8/24/26–Merkin Massacre
Today was my first Q for F3! All PAX ahead a great work out and worked hard. Had an FNG come, which was awesome, and he got named OJ :/
Warm-up: Side-strattle hop IC x30, arm circle complex IC, Windmill IC, Willy Mays Hays IC
Thang: exercise I came up with combining the Dora and Pearls on a string. The PAX grouped up and while 3 PAX ran the others did a round of Merkins, then lunges, and finally crunches. We then ran down to a playground and did pull-ups. After that we bear crawled up a hill and did more Merkins at the top. Ran back to starting location and did a boxing exercise for a burnout.
Mary: Side-arm stretch count of 15, Toe Touch count of 15, goblins squat hold count of 15.
Circle of Trust: All PAX said something that they are thankful for
9 PAX attended
BACKBLAST 8/10/26 THE CYCLE @PATMOS
Pax: Lights Out, Al Gore, Mr. Incredible, PacRat, Little Minion, Optimus (Q)
Warm Up:
Bean picker x 10 ic
Skull Clap x 10 ic
Seal Clap x 10 ic
Toy Soldier x 10 ic
IST x 10 ic
The Thang:
Single:
Run to side lot
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Run back to home plate (Flag)
Double:
Run to bottom of the amp.
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –2 rounds total
Run back to home plate (Flag)
Triple:
Run to the playground
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –3 rounds total
Run back to home plate (Flag)
Homerun:
Run on path till you hit the road.
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –4 round total
Run back to home plate (Flag)
Moleskin
We got in our 100 merkins, almost 2 miles and a well-balanced Monday workout. Shout out to Lights Out for hanging in there on the long runs and Al Gore who wasn’t feeling well. I like how we did the merkins together, it seemed like a great group effort.
Little Minion went running with a FNG and didn’t return till after we had the COT.
Kickin Yo Own @$$
WELCOME
F3 Mission – plant, grow and serve small workout groups for men for the invigoration of male community leadership.
F3 Core Principles
- Free of charge
- open to all men
- held outdoors
- peer lead
- ends with a COT
F3 Creed – leave no man behind, but leave no man where you find him.
WARMUP
- Good morning x5 IC
- Moroccan Night Club x10 IC
- Abe Vigoda x10 IC
- Texas Toast x10 IC
- 1-5-1 Motivator Tree
THE THANG
- Repeat sets of 10, length of a song; 30:00
- Sq Thruster, Sgl Leg Pickle Pointer w/ coupon
- Derkin, Dip
- BSS, 4ct Freddie Mercury
- Curl, Coupon Pullover
- Cactus Squat w/ coupon, Sgl Arm Upright Row
MARY
- Explosions x15 IC
- Full Flutter x15 IC Pickle Pointer x15 IC
- Low Dolly x15 IC
- 60-sec Al Gore with Leadership Moment
MOLESKIN
Welcome EP!
Mr. Incredible and Lil’ Minion for the FNG credit;)