Roadshow

February 13, 2026

BACKBLAST: Thursday, 02/02/2026 Heaps of Trouble @ The Dump

🗑️ BACKBLAST: Heaps of Trouble at The Dump

DATE: 02/12/2026 AO: The Dump QIC: O.G. PAX: NutHouse, Roadshow, OCB, O.G. COUNT: 4 HIMs TEMP: 34° F –Was a perfect morning for some work.

THE MISSION

To plant, grow, and serve small workout groups for men for the invigoration of male community leadership. (And today, to survive the landfill.)

WARM-O-RAMA

YHC welcomed the PAX to the gloom. Since we were at The Dump, we spent the warm-up “sorting the recycling.”

Good Mornings: 10 IC (Checking for scrap metal)
SSH: 3 sets of 10 IC (The official heartbeat of F3)
Imperial Walkers: 15 IC
Shoulder Complex: 10 IC
Bean Pickers: 10 IC
Mosey: 2 Laps to ensure nobody was actually left in a dumpster.

THE THANG: “The Suicide King” (And Queen, and Jack…)

Round 1: The Burpee Grinder 🪜

We hit the ladder, but we didn’t just go up—we came back down the heap.

Start Line: 5 Burpees (The entry fee)
Cones 1-4: Merkins, LBCs, Dry Docks, and Mountain Climbers.
The Twist: We worked our way back down the cones. The mumble chatter started to smell like old garbage right about here.

Round 2: A Bear’s Tale 🐻

If a bear lives in a dump, he runs backward and crawls forward.

Start Line: 10 Ali’s
The Work: Backwards run to the cones, Bear Crawl back. Repeatedly. Quad-burn was at a premium.

Round 3: The Explosion 💥

This was the “Landfill Lift.”

Start Line: 10 Coupon Complexes.
Accumulating laps with reps at the start. By the time we hit the 4-cone “Squat” peak, the PAX was looking for a disposal unit.

The Finisher: E.M.O.M. (8 Minutes) ⏱️

Odds: 10 Coupon Merkins (Chest-to-block, no cheating!)
Evens: 80-yard shuttle run.
The Rest: Whatever seconds were left—which wasn’t many.

MARY

The core got the final “trash compaction” treatment:

Flutter Kicks, Freddy Mercuries, Heel Taps, and Box Cutters (15x IC).
Sprinkled with 45-second Planks to keep us honest.
American Hammers: 15x IC to seal the deal.

MOLESKIN 📓

First Q at The Dump is in the books! The PAX showed up ready to work and left a lot of sweat on the field. “Heaps of Trouble” in life are just like these ladders—you take them one cone at a time, you don’t quit, and you always come back for your brothers.

Honored to lead this morning.

WORDS OF WISDOM (or something like that)

“Men, we will be saying this every morning: Leave no man behind, but leave no man where you found him. Standing here at The Dump, the metaphor is pretty clear. A landfill is a place where things are sent when people think they have no more value. They’re cast aside, forgotten, and left to settle.

In the world outside this AO, it’s easy for men to feel like that. We get buried under the ‘heaps’ of work stress, family pressure, or just the mental weight of the daily grind. We can easily become stagnant—settling into habits that don’t serve us or the people we love.

Our job as brothers isn’t just to make sure a guy finishes the lap. That’s ‘not leaving him behind.’ The real work—the F3 work—is the second half of that Credo. It’s about challenging the man next to you to pick up a heavier coupon, to run a little faster, and to be a better leader at home than he was yesterday.

Don’t let your brother settle into the rust. If you found him struggling, leave him stronger. If you found him comfortable, leave him challenged. We don’t just survive the dump; we transform it.

February 10, 2026

02/10/26 Troy

Pax – 5x = OCB / LLOYD / ROADSHOW / OPTIMUS / Nuthouse (Q)

Disclaimer / Misson:

Not a Professional: “I am not a professional trainer, and this is a volunteer-led, free workout”.
Voluntary Participation: “You are here at your own free will and may leave at any time”.
Know Your Limits/Modify: “Modify as necessary based on your own injuries and fitness level”.
Risk Assumption: “You are responsible for your own well-being and assume all risks”.
FNG Check: Ask if there are any FNGs(Friendly New Guys) present.

The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. Founded in 2011, F3 focuses on three pillars—Fitness, Fellowship, and Faith—to help men improve themselves physically, socially, and through community service.

Warm-O-Rama

• SSH x20 IC

• Imperial Walkers x15 IC

• willie mays hays x5 OYO each way

• Arm circles fwd/bwd/ bb/ bf / phelps / Moroccan night clubs x10 IC each

Thang

1. Mosey to main lot area

2. Circuit – 3 rounds

• Farmer carry a 4 piece

• 20 Coupon Squats civilian (hold coupon at chest)

• 20 weighted lunge OYO (10 each side)

3. 100 Merkin Challenge
Partner up. Accumulate 100 Merkins each Non-worker: run/jog a 4 piece.

4. ‘Disrupted’ Coupon Complex – Cadence (group, in cadence, slow & controlled) Repeato 3×

• 10 Coupon Squats (chest hold or however you like it)

• 10 Coupon Deadlifts

• 10 Coupon curls

• 10 Coupon Overhead Press

10 skull crushes

• 10 Coupon Swings

5. Finisher

• 50 LBCs

• 25 Freddie Mercuries

Mary

• American Hammers x20

• Flutter Kicks x20

• 1:00 plank

WOW – Reflecting on PacRat’s post on https://f3nation.com/disruption

“Shared Suffering” (Disrupting Comfort)

The Point: Friendships that endure are built shoulder-to-shoulder through hardship. This is what attracted me to wrestling, and it’s what makes F3 ‘sticky in a good way’ for me.
Workout Application: The ‘Disrupted’ Coupon Complex with an intentionally slow cadence was challenging – the Pax involved didn’t complain – we worked through together – they rose to the challenge – no one asked how many rounds – we knocked it out!

I am going to try to incorporate Q source elements in my future Qs – I think this was a good workout – thank you to the Pax who suffered it with me. It is in simple hard work that the tightest shield lock is formed. Thank you for trusting me to lead! #syitg Nuthouse

February 6, 2026

Cheers to 4 years @ TROY

pax came out in the snow to celebrate my 4 year manny. Here is what we did

Warm up:

SSH

bean pickers

dancing rockettes

windmill

arm circles

seal claps

skol claps

michael phelps

Thang:

front raise 4 IC

8 curls IC

12 military press IC

4 6 piece indian run laps

4 coupon swings OYO

8 elf on a shelf (4 each side) OYO

12 coupon squats OYO

4 6 piece indian run laps ** I brown beared here around the 2nd lap**

Repeato without the laps

Mosey to parking lot across from death row

Line of fire down and back – 4 jump squats with wall sits

10 merkins IC

Line of fire down and back – 4 flying squirrels with wall sits

10 merkins IC

Line of fire down and back – 4 shawn whites with wall sits

10 merkins IC

Mary:

12 LBCs IC

12 APD IC

12 crunchy frogs IC

line up on the sidewalk – 12 monkey humpers IC

4 good mornings

Moleskin:

Nice work fellas. I hope you all liked the workout and enjoyed my Q. I havent Q’d in awhile so Im sure it mightve been a little variety added.

Guys worked hard. We havent done an Indian run in awhile so I wanted to bring that back.

4 years have flown by. I am so thankful for this group of men. I am thankful for all the times I was dragged out and worked hard even when I was tired. I am thankful for all the friendships and having men like you all that I can lean on. Who wouldve known attending a workout would lead to this?

I am working on some 3rd F stuff. Bear with me fellas as I try and revitalize this very important pillar of our group.

Thank you for letting me lead you all

Crash

February 5, 2026

BACKBLAST: Thursday, 02/05/26 Bad Medicine @ The Dump

Date: 02/05/26

PAX: Dr. Scholl’s, Kato, LaLoyd, PacRat, and Roadshow (QIC)

Warm Up:

10x IC Windmills
10x IC ACC
10x IC Perfect squats
10x IC Toy soldiers

The Thang:

Indian run to the stairs
10-1 burpee ladder (we finished 9 rounds)
1x OYO burpee (to make 100)
Mosey back

Moleskin:

Mufasa’s Q in December where we did the stairs, did a ladder, and stayed together, inspired this workout. I wanted a super simple difficult beatdown, and this was it! I couldn’t get a dump day in January because I waited too long to pick one up, and I had to wait until February. I was so upset when I got sick at the end of last week, and that it got worse a the beginning of this week. However, it went away enough I could power through.

In addition to a simple and difficult workout, I liked the emphasis Mufasa had where we stayed together. To account for that, we did all of our burpees together and then hit the stairs. If you got to the top, or bottom, of the stairs, you circled back to pick up the 6. And after our leadership meeting last night, I felt even more inspired to keep us together.

My Q design lately has been: keep everyone moving, keep up the heart rates, and keep up the pushing through – we have the rest of our day to sit on our asses. Let’s earn it.

Everyone did a great job. This wasn’t easy, and PAX had to struggle through and modify. Hopefully everyone was able to push themselves a bit more through the support of the other. Great job LaLoyd getting out there and digging in – glad to see you at more beatdowns! Kato kept going even though he’s a bit rusty. Even Dr. Scholl’s had to slow down a bit toward the end – though he said he was going to run 12 miles afterward… PacRat pushed the pack by leading the front up and down the stairs every time.

Thanks for letting us run over about 3 minutes (to be fair we started a few minutes late). Thanks for supporting my dumb Q’s and I look forward to the next one. #SYITG

February 1, 2026

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!