Teams: Puppy Chow, Laloyd, Batman
Pacrat, Dr. Scholl’s, Gummy Bear
Til Next time
Puppy Chow
Stations @ The DUMP
AO: The DUMP
Date: 2/19/26
PAX: 5 Puppy Chow, Dr. Scholl’s, Nuthouse, Roadshow, Gummy Bear (Q)
WARMUP
- 10 Windmills IC
- 10 Beanpickers IC
- 10 Perfect Squats FTH IC
- 10 Arm Circles Complex
- 10 Moroccan Night Clubs IC
- Jog to the Stage
THANG
Everyone gets on a station, the Bike is the timer and other stations repeat until they get back, everyone did each station once.
- Bike a lap around the pond
- Jump Rope (30 Standard Hops, 30 R Leg Hops , 30 L Leg Hops
- Stretch Band (10 Curls each Arm, 10 Disco pulls each arm)
- Mary (15 American Hammer, Boxcutter, Low Flutter, WW1s)
- Hurdles (Down and back hops, R leg hops, L leg hops, and double side steps)
After the station work we did the following on the AMP
- 10 Step Ups IC
- 7 L Leg Bulgarians IC
- 7 R Leg Bulgarians IC
Repeato 4 total times
MOLESKIN
Solid showing today, nothing to crazy or creative just everybody on a station and some props from home. The leg work definitely worked up a sweat again. Question for the day was what are you skilled at as a leader? I believe we should all be leaders in our community, we say it in the credo so it’s important to know believe and learn more about our leadership while we’re out here. Some men shared in COT, I encourage you to share as well and then focus on that today. We often are overcritical where we fail as a leader but today work in your strength and do what you’re great at to better your organization! My was implementing the plans and goals others want to achieve which is what I’m working on with the leadership team now… What’s yours?
Hockey tomorrow!
-GB
Gummy Bear’s 3rd Manny
Date: 02/13/2026
AO: Troy
PAX: (10) Roadshow, OCB, Puppy Chow, Optimus, Beaker, Laloyd, Nuthouse, Pacrat, Ringworm (FNG), Gummy Bear (your Q)
WARMUP:
-Credo (What is F3?), Waiver for FNG, Mission of F3, Motto, What to expect today.
- 25 SSHs IC
- 10 Windmills IC
- 10 Morrocan Night Clubs IC
- 10 Michael Phelps IC
- 10 Seal Claps IC
- 10 Skol Claps IC
THE THANG:
- 4-6pc laps (.5 mile)
- 20 Perfect Michael Phelps w/ Bricks IC
- 20 Perfect Laying Flys (Out to over chest) w/ Bricks IC
- 20 Perfect Laying Flys (Hips to OVH)w/ Bricks IC
- 4-4pc Laps (.34 Mile)
- 20 Perfect Michael Phelps w/ Bricks IC
- 20 Perfect Laying Flys (Out to over chest) w/ Bricks IC
- 20 Perfect Laying Flys (Hips to OVH)w/ Bricks IC
- 4-2pc Laps (.17 Mile)
To the American Legion Benches
- 10 8-ct Step Ups IC
- 10 R Side Step Ups IC
- 10 L Side Step Ups IC
- 10 R Bulgarian Split Squats IC
- 10 L Bulgarian Split Squats IC
(Repeat Leg Set 3 total times)
Back To the West end of Troy Lot by hill, 10-count rest
- Partner up for Dora 50/50/50 of any 3 Mary exercises while partner runs up the hill and back
MOLESKIN:
9/10 went to coffee at the SIP even tho we ended COT at 6:30am. Missed Roadshow, the rest had a wonderful time and shoutout OCB for covering everyone’s tab, a real one!
This was my first Q since January 5, a long time for me and I felt great to get out and lead. While there was essentially no arm work due to my neck injury, we definitely felt it in the legs and some good cardio! Welcome Ringworm Pacrats daughter’s boo thang who now shares a Manny with yours truly! Great to have Puppy Chow out again, he’s my wife’s cousin been staying with us a bit and hoping to have him out again this week. I had a few guys share in COT why they come to F3. Obviously there are multiple reasons and many guys will have different answers, but my favorite had to be Laloyds. It was so good to see him out at Troy again for a beatdown and he shared how the health scare he had this year encouraged him to get back into the fold consistently! Keep on it dude I’m very happy to hear that!
This was also the first beatdown I’ve Qed where we begin with the credo which is just a great reminder at the start of each morning why I am out there, to see to the invigoration of male community leadership. Without that, all our workouts could be done indoor, alone, music in and we’d make no less difference in the world. Remember why we meet!
Great time with all the guys there, thanks for an awesome 3 years and I’m excited for many more! Can’t wait to fully heal so I can run a Arms/Shoulder/neck only beatdown for Year 4 to even out this one haha!
-GB
Backblast @ The Dump
Date: 02.04.26
PAX: PacRat, OCB, Gummybear, Optimus, Puppy Chow, Dr. Scholl’s (QIC)
Got it done.
Warm-Up: 10x IC unless otherwise noted
SSH, Perfect merkins, 5 Burpees, Hillbillies, ISTs, 6 Willie Mays Hays, Bean Pickers
The Thang:
Bench holds, some arm, some abs, and 0.25 lap. Do that 4x. Or 5x. I forgot. Got 100 merkins in. Changed the exercises each time, but don’t remember exactly what they were.
Part 2:
N/A
Moleskin:
Just another workout. Grateful to lead. Proud that each PAX got faster as the laps progressed. It’s a workout that’s mental as well as physical. We ran and lifted coupons right until 6:15. Great job, fellas.
BACKBLAST: Friday, 01/30/26 The Pilot – Modified Murph @ Troy
Date: 01/30/26
PAX: Gummy Bear, LaLoyd, Nut House, OCB, PacRat, Puppy Chow, and Roadshow (QIC)
Warm Up:
- 10x IC Windmills
- 10x IC Moroccan nightclubs
- 10x IC Michael Phelps
- 10x IC Seal claps
- 10x IC Skull claps
- 10x IC Toy soldiers
The Thang:
- 3x parking lot laps
- 5x rounds:
- 10x CC Coupon rows
- 10x CC Merkins
- 15x CC Squats
- 3x parking lot laps
- 5x rounds:
- 10x CC Coupon rows
- 10x CC Merkins
- 15x CC Squats
- 3x parking lot laps
- 5x rounds:
- 10x CC Coupon rows
- 10x CC Merkins
- 15x CC Squats
Extra:
- 1x parking lot lap
- “Sally” Up Challenge
Moleskin:
PacRat asked if I could work on a modified version of the Murph to make it more accessible to those who cannot do the full version – and this is what I came up with. Were this The Hub, the main difference is it would be 2x laps instead of 3x.
In this format you can do it in “blocks” based on time. We did 3x blocks which got us 150x rows, 150x Merkins, and 225x squats. This also breaks up workout sets with cardio, and breaks up the long 1 mile runs into manageable segments. I actually wrote this up to do 2x, but when we finished, it was only 6:00, so we did another block.
Finally, I topped it off with a surprise. Since we’ve been doing this Merkin challenge for a month, I thought what better way to test our progress than the Sally Up challenge. I think we have a bit more work to go lol. To be fair, we just did 150x Merkins before the challenge. And honestly, I think we did pretty well all things considered. It’s inspiring to see so many PAX keeping up with it and keeping up with the lifestyle challenge. Great job today and great job this year. Let’s keep moving along!