Pax: Hitchcock, Crash, Dr Scholl’s, PacRat, Optimus(Q)
Weather: 45 and windy
Warm up:
Bean pickers x 10 ic
Michael Phelps x 10 ic
Windmill x 10 ic
Arm circle complex ic
Toy Soldiers x 10 ic
Willie May Hayes x 5 ic
The Thang:
Light pole circuit.
Sprint/mosey/ lunge walk/ mosey
20 merkins cc
Repeat x 5
Sub out lunge walk w/ butt kickers, burpee broad jump, high knees, bear crawl.
Coupons
5-10-5 rep progressions
Coupon complex mosey to curb and back in between reps
Swings mosey to curb and back in between reps
Squats mosey to curb and back in between reps
Mary:
American hammer x10 ic
Box cutter x 10 ic
Plank 45 seconds
Moleskin: The second Friday in January is know as quitter’s day. People tend to break or compromise their New Year resolutions by this day. WOW-Make reasonable & attainable goals. Reevaluate when needed. You don’t have to set resolutions on New Years, any day will work. Stay focused, work hard ,rinse & repeat. Pax were able to get 100 merkins & then some bonus ones from the burpee broad jump. The broad jump was not a favorite but everyone dug in and got the job done. Good work!
-Optimus
Hitchcock
Murph 1-of-12 @Troy 01/06/20265
PAX: x6 @roadshow / @ocb / @optimus / @drscholls / @hitchcock / @nut-house
Beatdown:
Monthly Murph – yes it sucks – yes it is a lot – yes it is worth it- The Pax crushed it today!
Announcements:
- F3 tomorrow
- @nut-house taking on Site Q for Troy as @roadshow moves into a new leadership role.
Moleskin:
When I joined F3 on the ‘nudging’ of F3 Region Pax @TumbleWeed – I didn’t think it was going to be something I’d do long term-
– let me set the scene- I walk up on Saturday morning at Wicker Park – it is warm for March, and I come across @coors and @roadshow doing fire hydrants in Shelter 1 – “Is this the men’s workout group?” I asked sheepishly intrigued by the strange calisthenic display unfurling before me — Coors replied “Yes, come back next week at 7 AM we will be here!” then Roadshow said “Or come to the parking lot in Highland by the underpass on Tuesday at 5:30 AM” — and I did – fully expecting the St.John Stabber to be lurking – but there none the less – March 18th 2025 in a beat down led by @family-guy at Troy I felt good for the first time in a long time – TumbleWeed was right, the group was legit – it was regular guys trying to get good at getting better together in all aspects of life.
I am excited about the opportunity to be the Site Q for Troy and have had a great role model in @roadshow! My Murph is never great – by Murph 12/12 for 2026 it will be, and that is what it is about – growth is sometimes uncomfortable, like approaching two men lifting their legs in cadence in a park shelter, but if you dare to try something different, the rewards are great!
Looking forward to getting good at getting better in the gloom with you all. — love NutHouse –
BACKBLAST: Friday, 12/23/25 It’s Santa! @ Troy
Date: 12/23/25
PAX: Coors, Crash, Dr. Scholl’s, Goon, Gummy Bear, Hitchcock, Lights Out, Muck, Nut House, OCB, Optimus, PacRat, Roadshow (QIC), and Turtle Dove (DR)
Warm Up:
- 10x IC Windmills
- 10x IC Moroccan nightclubs
- 10x IC Seal claps
- 10x IC Skull claps
- 10x IC Michael Phelps
- 10x IC Toy soldiers
The Thang:
- Head to lot by the bike path
- All Pax pulled sled with battle rope
- 2x tires w/wooden frame ~25lbs each
- 1x battle rope ~20lbs
- 2x 40lb sandbag
- 2x 45lb jerrycan sandbag
- 2x 55lb jerrycan sandbag
- 1x 60lb sandbag
- 1x 80lb sandbag
- 1x 150lb sandbag
- Total: 640lbs
- Stop at stations along the way
- Station 1 – Death Row:
- 10x OYO Burpees
- 20x IC 8 Count step-ups
- 20x IC LBCs
- Station 2 – Electrical Box:
- 10x OYO Burpees
- 15x IC Perfect Perfect squats
- 20x IC American hammers
- Between station 2 & 3:
- Halfway to the end we tried having 4 PAX run down and back and swap out
- Station 3 – End of Path:
- 1 PAX does battle rope
- All other PAX do 10x IC SSH/Mountain climbers
- First two were 20x, third was 15x, and then we stuck to 10x (there were too many PAX)
- We alternated between SSH and mountain climbers
- Rotate until each PAX does battle rope once
- Return:
- Started with half PAX pulled and half ran to the electrical box and back
- Did that twice and realized 7 PAX wasn’t enough to make much progress on the sled
- We then counted off by 3s (sorry Gummy, when you originally suggested it my mind processed it as 1/3 would pull and 2/3s would run…)
- 1s ran down to a point and back and swapped with 2s, who ran down to a point and back and swapped out with 3s, who ran down to a point and back.
- We did that until everyone ran twice. We were almost out of time, so we all pulled for the last stretch.
Mary:
- 20x IC Low flutters
- 20x IC Fire hydrants
Moleskin:
Merry Christmas! (well, late since I didn’t backblast ’till the 27th…). I’m so thankful to get such support on my annual Santa’s Sleigh workout! This one was tougher because there were so many PAX – not complaining. We got guest appearances from Turtle Dove, Hitchcock, Goon, and Lights Out! Glad to have you all whether you’re just in town for the holidays, work allowed it, or wanted to have some fun up north.
Thanks for everyone who helped me work through there being too many PAX on the ropes. This has been a learning experience that I’ll take in for next year. Now I’ll be able to adjust accordingly. I appreciate the complements as well from Crash about taking turns with the battle ropes at the end of the path, and from Lights Out for getting his heart rate above 160 for the first time in a while!
This year I removed the blocks and added more bags. I got more weight in less space (the blocks are too big for the weight they provide). If you don’t count the ropes, the sled was around 620lbs – that’s a lot. Neither Nut House, nor OCB, couldn’t pull it by themselves.
It was a lot of fun, and I’m glad I got to spend the morning with ya’ll, and then we had a great breakfast right after. It’s great to have such a wonderful group to belong to. Thanks for everything and let’s get ready for the new year!
#SYITG
BACKBLAST 10/31/25 Halloween/Coors’ 8th Manniversary @Troy
PAX: Muck, PacRat, OCB, Dr. Scholl’s, Hitchcock, Roadshow, Family Guy, Coors (QIC)
Warm-up
12x Toy soldiers IC
12x Bean pickers IC
12x IST IC
12x HB IC
25x SSH IC
12x ACC IC
12x Michael Phelps IC
6-piece lap
The Thang
1-10x Merkin-cides
1-10x Squat-cides
3 Rounds:
10x Around the world IC
10x Curl complex CC
10x Coupon rotations IC
2-piece lap
8 Minutes:
Corner 1: 10x Squat thrusters
Corner 2: 10 Lunges each leg
Corner 3: 10 Burpees
Corner 4: 10 Divebombers
Mary
15x Low flutters IC
15x American hammers IC
Moleskin
It was nice to be back at the helm of a workout. It’s been a while since I last Q’d. I included some typical Coors’ staples and tried some new things. Some worked, some didn’t. Don’t be afraid to try new things, though. It wasn’t my hardest Q, but I think it got the job done.
It was cool to see some old and new faces at the workout. I missed being out there with everyone. I’ve had a hard time getting out of bed to attend the workouts. I plan on that stopping and being at Troy as much as possible.
It’s been a great 8 years of growth. I would not be the man I am today without F3. This is so much more than a workout group. It’s a brotherhood. I couldn’t have imagined developing bonds with men from all different walks of life prior to my first post. I’m looking forward to continued growth. Thanks for letting me lead.
Murphnado
DATE: 01/28/2028
Location: Troy A.O.
PAX: OCB, Coors, Optimus, Crash, Gatsby, Roadshow, Hitchcock
Today I turned 39 and I decided to combine our 2 most challenging workouts of the month into one 45 minute beatdown. Here’s what we did
Warm Up:
10 – Bean Pickers
10 – Windmills
10 – Arm Circles Complex
The Thang:
Run down to the playground and do 5 rounds of: 5 Pull Ups, 10 Merkins, and 14 Squats
Run to the Step Up wall and do 39 8-count Step Ups
Continue running back to the parking lot for what turned out to be 3 rounds of Sharknado around the Troy parking lot 6 piece. For those who don’t know that is 15 Burpees, 20 Merkins, 20 WWI’s, 20 Diamond Merkins, and 20 Scorpion Dry docks with a lap in between exercises. at the end we did 10 Good mornings.
Moleskin:
Thank you to everyone who showed up to my Birthday Beatdown! It was fun and definetly difficult! A special thanks goes out to Heisenburg for coming over and doing so much to help me prepare my new home for my family. You don’t know how much it meant to me to know that someone had the loving heart to come and take on the burden of helping me do the difficult and tedious task of tiling a backsplash and installing a range hood. We ran into a million little set backs and challenges but we got it done in the end and it was all thanks to your vast knowledge and patience. I couldn’t have been more pleased with the outcome and I couldn’t have asked for a better friend. Thank you from the bottom of my heart!