QIC: HHH
PAX: Fat Tire, Ringworm, Optimus, Al Gore, PacRat, and HHH.
We circled up at 0530 and did arm circles while going over the mission and core principles of F3. Then we did the following:
Warm Up
Burpees (5 OYO)
Bean Pickers (10 IC)
MNC (10 IC)
SSHs (25 IC)
IST (10 IC)
Hillbilly (10 IC)
Burpees (5 OYO)
Carry coupons to base of the hill
Run a Playground lap
The Thang
Old School PFT w/ a twist
3-5 Pull Ups – 1 continuous line for 5 minutes
Mosey to base of the hill
WWIs (AMRAP 2 min)
Shuttle Run (30 yds) (5 min)
PAX 1- Sprint/Suitcase carry back coupon back (2X)
PAX 2 – AMRAP Merkins or Squats
Repeato
Repeato
50-yd dash (Hill Sprints 2X)
Softball throw for Distance
– Coupons swing/chest toss 30 yds and back
600 yd run We did a playground lap due to time.
Mosey to Amp base
2 Rounds of the Following:
Merkins (10 IC)
4 Ct Perfect V-Sit Reach (10 IC)
Partial WW2s (20 OYO)
Run a AMP lap of your choice
Mary
45 sec Al Gore or finish your merkins to get to 100.
Moleskin
Always cool to meet the new PAX. I think I got to Patmos around 5:11 and Ringworm came shortly after that. Always love seeing PAX arrive early. I also love seeing Al Gore posting and getting work in without breaking Dr’s orders, sort of.
I was thinking about using one of my half-baked Qs for today, but decided to whip something up with a president theme. I wanted to incorporate as many of the exercises as possible, but had to modify to make it fit. I had a lot more to do, but had to cut it out since time seemed to fly today. The new test calls for a 1-mile run, but we did some running already so I didn’t add that.
Appreciate Fat Tire coming out after a gentle 430 chat messaging on the Hub Running group thread. Hoping you heard some good news today brother.
Not going to lie, doing pull ups on the wheel at Patmos is magic. My form and reps are much better when I use that thing. I know PacRat agrees. Everytime I Q here moving forward, you can expect pull ups!
Friendly reminder about t-shirt orders. Buy 1 if you don’t have one. These will probably be the only orders we do this year.
SYITG,
HHH
Ringworm
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