– 2x parking lot laps (0.33 miles)
– 10x rounds:
– 10x CC Coupon rows
– 10x CC Merkins
– 15x CC Squats
– 2x parking lot laps (0.33 miles)
– 10x rounds:
– 10x CC Coupon rows
– 10x CC Merkins
– 15x CC Squats
– 2x parking lot laps (0.33 miles)
The Hub
BACKBLAST Warm and Wet – 3/31/26 @TheHub
Pax: Al Gore, Campbells, Heisenberg, Lights Out, O.G.
WarmUp;
– Grab a golf club ( keep with you the whole morning)
– Windmill OYO – With Golf Club – one arm at a time. Small Fwd. to Lg.
– Toe Touch x15 IC – Fully erect after each touch – slow pace
– Slip Leg Stretch – with overhead extension. 15 each side
— Hip Opener – Get on one knee – the other stretched straight out- stretch . to heel. OYO. The to get your glute to touch your heel
– Perfect Squat x 15 IC (4 ct)
– Arms overhead, bend as far as you can to the left, then back to the right, ( 4 ct – slow)
— Backwards high heel kick to portico
The Thang;
Stations Portico – 1 minute interverals – keep golf club with you. If it is left more than five feet from you it is a 5 burpee penalty.
– Coupon Complex – 30 lb coupon
– Box Cutters – Golf Club held Overhead
– Merkins – With Golf Club
– Two arm Row – Use Sand bag or Cinder block
– Arm- Hip Golf Swing – Resistance Bands, under tension and swing both arms as far as possible (with golf club in hand).
– Eagle Wings (Scapular Retractions), Using a brick in each hand; hang arms straight down and then spread both arms to each side, shoulder high.
– After the six core exercises are completed ……
– Run a Light Pole Lap – then Repeato – We Completed 3x
Mary
– Grab a golf ball and hit into the forest. Long chip.
– Good Morning
Moleskin: A weight oriented work out that allowed those that can run to get a little cardio at the end of each round. Threw in some golf swing stretches that we do not always do and for the most part it worked out acceptable. I know that the weighted Eagle Wings killed my shoulders for the next two days. As the only pax that failed to hold onto my club – I was the only pax to do penalty burpees. It bears repeating: it is an honor and pleasure to be part of you guys and with my recent medical advice/restrictions on weight bearing exercises it is been hard to adapt to a new routine. Thank you all for your prayers, expressed concerns, and generally the love I feel from all of you.
It Looked Better On Paper
8 PAX showed up on a perfect morning that was soon ruined by Pheidippides’ inability to truly gauge effort when structuring a BD.
The Mission of F3 is: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
The 5 Core Principles are:
- 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
The Creed of F3 is: Leave no man behind, but leave no man where you found him.
Warmup
- Good Morning x 10 IC
- SSH x 25 IC
- Bean Pickers x 10 IC
- Arm Circles (Small FW/BW/Large FW/BW) x 10 IC
- Perfect Merkin x 10 IC
- Perfect Squat x 10 IC
- Light Pole Lap
Mosey to Corner w/ Blocks
The Thang
- Wall Sit. First PAX Murder Bunnies to tree line and does 10 Merkins, then murder bunny’s back and holds wall sit. When he gets to the treeline, next PAX starts. Everyone holds wall sit until all have finished.
- Repeato
Mosey to MO7S Hill
Ladder:
- Bottom of Hill (10-1) Burpees
- Top of Hill (1-10) Goblet Squats
- Murder Bunny Up the Hill
- Overhead Carry Down the Hill
Mosey Back to Flag
1:00 Plank to Finish
Moleskin
Well, I had a TON more planned. A full other circuit, a backup circuit, and 5-10 minutes of Mary. But we were at the halfway point during the wall sits, so I skipped everything else and went to the hill, because I knew that was the “main event” of this BD. And it was. I don’t think anyone enjoyed any of this BD…and that was the goal. It was a perfect morning, so a great opportunity to really get our HR up, sweat, and burn some calories. There was a lot of modifying, but everyone was very obviously giving it their all, which was inspiring.
Baseball started last night and most teams started today. Really great BD, great weather. We had good conversation at coffee about the winter and spring weather. We were in disagreement on how truly miserable (or not miserable) this winter was, but we collectively felt blessed that it was a pretty good March overall. Enjoy the weather, the early spring, and the holidays coming up.
Sorry to the North/West side guys. I didn’t expect Crash to throw Murder Bunnies into his BD just because of my preblast…but the misery was shared across the region. So I hope you feel better off for it! Great work everyone!
Prayers to all those PAX facing physical, emotional, or overall personal struggles. The absolute beauty of this group is that no one….truly no one, has to go through anything alone. We are all blessed for having found each other.
As always, thanks for letting me lead.
Until next time,
Pheidippides
A Firm Foundation with Blocks & Bricks
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
- Michael Phelps x10 IC
- Imperial Storm Trooper x10 IC
- Hillbilly x10 IC
THE THANG
- Mosey to the house, grab a block + a set of bricks
- 3 rounds
- 9ct Perfect-Perfect-Perfect Merkin x5 IC
- 9ct Perfect-Perfect-Perfect Goblet Squat x5 IC
- 3 rounds
- Bent over Fly x10 IC
- Alternating “L” Raise x10 IC
- 3 rounds
- Adductor Glute Bridge (Pickle Pointer holding brick between your knees) x10 IC
- Hip Flexor x10 IC ea side
- 3 rounds
- Squat & curl x10 IC
- Tricep Kickback x10 IC
MARY
- Seated Leg Extension x10 IC
- Low Dolly x10 IC
- Adductor LBC x10 IC
- Hatching Butterfly x10 CC OYO
- Long route mosey
- 1:00 Plank
MOLESKIN
Chilly breeze but otherwise good weather. Great blessing to be able to share 3 F’s with a group of HIM!
Prayers offered for Lights Out’s BIL (Jan’s brother) who passed away, LaLoyd’s friend who is in a struggle, and my sister that is having surgery.
BACKBLAST: Thursday, 3/19/26 Gaynz @ The Hub
QIC: HHH
PAX: Groening, Al Gore, O.G., Campbells, PacRat, Editor, LaLoyd, and HHH.
No wind and above freezing temps make for solid conditions for a beatdown. I really wanted to get through all of this, but would have needed 60-70 minutes. Here is what we did:
Warm Up
Good Mornings while reciting the mission, principles, and credo.
8 Ct. WMHs (5 IC)
Bean Pickers (10 IC)
Toy Soldiers (10 IC)
MNC (15 IC)
SSHs (25 IC)
IST (10 IC)
Hillbilly (10 IC)
Shuffle Merkins (10 IC)
Shuffle Squats (10 IC)
Light Pole Lap
The Thang
Carry Coupons to Pull Up Bar area
LATS
– Pull Up Lines (3 OYO/5 Cycles)
– 1 arm Rows (10 IC each arm)
– 2 Arm Rows (10 IC)
REPEATO (As many rounds of pull ups needed to get 10 more in)
Trail Lap/Modified Trail Lap
GLUTES
– Squats (20 IC)
– Deadlifts (20 OYO)
– Glute Bridges (20 IC)
BICEPS
– Colt 45s
– Chin Down Lines (3 Cycles) (AMRAP/slow decline on last one)
Grab Coupons and mosey to GSC
TRICEPS
– Skull Crushers (10 IC) (done at P/U bars so we can leave coupons on Mo7S)
– Dips (10 IC)
– Incline Diamond Merkins (10 IC)
QUADS
– 8 Ct Step Ups (5 IC)
– Bulgarian Split Squats (10 OYO Each Leg)
– Daft Punk Lunge (5 IC)
Mosey to Flag
Mary
N/A
Moleskin
My Q School words of wisdom: Always easier to cut out stuff than to add, so over plan. I had to get rid of the repeatos and laps to save time. Learn from others. Pull Up lines make pull ups easier since there is more rest built in. Got this from PacRat. Don’t avoid things you hate or suck at. Also, try not to avoid counting. You will get better with practice. I am a theme guy if you haven’t noticed. It helps me plan out the workout. Not saying you should do this, but give it a try once in a while. Keep PAX moving in the winter time, whether it be constantly moving from place ot place or running frequently to keep warm. Always try to kick it up a notch, but provide modifications. The Q-drenaline is real. How else do you think I was able to count out and do 10 shuffle merkins. Try to Q once a month. It took me a long time to do my VQ. My VQ was nothing special. I couldn’t count even though I heard it like 100 times. I used to get nervous and all of that. Now, it is like breathing. Never anxious. I actually look forward to it. With all that said, I still like it more when others Q. I love the variety and creativity others bring to the table. Always a little mystery to what we will be doing that morning.
Somehow, I knew PacRat would show up to this Q. Guessing he loved the theme! T-Claps to LaLoyd for repping the theme! Great to see Groening in his white T at a bootcamp. Al Gore working hard as always and champing at the bit to get fully released. Editor, PacRat, and Campbells getting after it as they always do. Nice work today men.
Coffeeteria was at Panera. Great conversations around the Bible and Holy Spirit.
Next big thing is the Family-Friendly Easter Beatdown. Be on the lookout for signing up for stuff.
Spring weather is here. Get back out in the gloom with your brothers.
SYITG,
HHH
PAX: Groening, Al Gore, O.G., Campbells, PacRat, Editor, LaLoyd, and HHH.
No wind and above freezing temps make for solid conditions for a beatdown. I really wanted to get through all of this, but would have needed 60-70 minutes. Here is what we did:
Warm Up
Good Mornings while reciting the mission, principles, and credo.
8 Ct. WMHs (5 IC)
Bean Pickers (10 IC)
Toy Soldiers (10 IC)
MNC (15 IC)
SSHs (25 IC)
IST (10 IC)
Hillbilly (10 IC)
Shuffle Merkins (10 IC)
Shuffle Squats (10 IC)
Light Pole Lap
The Thang
Carry Coupons to Pull Up Bar area
LATS
– Pull Up Lines (3 OYO/5 Cycles)
– 1 arm Rows (10 IC each arm)
– 2 Arm Rows (10 IC)
REPEATO (As many rounds of pull ups needed to get 10 more in)
Trail Lap/Modified Trail Lap
GLUTES
– Squats (20 IC)
– Deadlifts (20 OYO)
– Glute Bridges (20 IC)
BICEPS
– Colt 45s
– Chin Down Lines (3 Cycles) (AMRAP/slow decline on last one)
Grab Coupons and mosey to GSC
TRICEPS
– Skull Crushers (10 IC) (done at P/U bars so we can leave coupons on Mo7S)
– Dips (10 IC)
– Incline Diamond Merkins (10 IC)
QUADS
– 8 Ct Step Ups (5 IC)
– Bulgarian Split Squats (10 OYO Each Leg)
– Daft Punk Lunge (5 IC)
Mosey to Flag
Mary
N/A
Moleskin
My Q School words of wisdom: Always easier to cut out stuff than to add, so over plan. I had to get rid of the repeatos and laps to save time. Learn from others. Pull Up lines make pull ups easier since there is more rest built in. Got this from PacRat. Don’t avoid things you hate or suck at. Also, try not to avoid counting. You will get better with practice. I am a theme guy if you haven’t noticed. It helps me plan out the workout. Not saying you should do this, but give it a try once in a while. Keep PAX moving in the winter time, whether it be constantly moving from place ot place or running frequently to keep warm. Always try to kick it up a notch, but provide modifications. The Q-drenaline is real. How else do you think I was able to count out and do 10 shuffle merkins. Try to Q once a month. It took me a long time to do my VQ. My VQ was nothing special. I couldn’t count even though I heard it like 100 times. I used to get nervous and all of that. Now, it is like breathing. Never anxious. I actually look forward to it. With all that said, I still like it more when others Q. I love the variety and creativity others bring to the table. Always a little mystery to what we will be doing that morning.
Somehow, I knew PacRat would show up to this Q. Guessing he loved the theme! T-Claps to LaLoyd for repping the theme! Great to see Groening in his white T at a bootcamp. Al Gore working hard as always and champing at the bit to get fully released. Editor, PacRat, and Campbells getting after it as they always do. Nice work today men.
Coffeeteria was at Panera. Great conversations around the Bible and Holy Spirit.
Next big thing is the Family-Friendly Easter Beatdown. Be on the lookout for signing up for stuff.
Spring weather is here. Get back out in the gloom with your brothers.
SYITG,
HHH