Roadshow

May 14 2026

F3 Beatdown at The Dump – 05/14/26

Location: The Dump
Pax: 3 – Roadshow / OCB / Nuthouse (Q)

The mission of F3 is to plant, grow, and serve small workout groups to invigorate 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. We leave no man behind, and no man where he started.

5 Core Principles

1) Free of charge

2) Open to all men

3) Held outdoors(rain or shine)

4) Peer-led (rotating leadership)

5) End with a Circle of Trust (COT).

Warm-Up (5-7 min)

20 SSH
15 Imperial Walkers
10 Merkins
10 Squats
10 Big Arm Circles (forward + backward)

Carry coupon to the stage

Thang – Coupon Beatdown (4 Rounds)

Round 1 –

15 Coupon Thrusters
20 Coupon Goblet Squats
10 Merkins (coupon on back optional)
15 Overhead Press
Farmer Carry around the stage

Round 2 – Pull + Core

15 Coupon Rows (each arm)
20 LBCs with coupon on chest
15×2 shrugs (each arm)
15 American Hammers (coupon, each side)
Coupon Lunges around the stage

Round 3 –

12 Coupon Press
20 Squat Jumps (leave coupon or hold)
15 Dips (on benches)
20 Flutter Kicks (coupon overhead)
Rifle carry to little stage stairs – coupon stair crawl – rifle carry back to stage

Round 4 –

15 Deadlifts
15 Curls
30 Shrugs (15 each arm)
Each arm
10 Coupon Squat to Overhead Press (hold in the hole on OHP)
Coupon Carry back to shelter

Mary (6-8 min) – No Coupon

25 LBCs x2
25 Leg Raises x2
25 Slow incline Merkins

COT
Count-o-rama, Name-o-rama, Announcements, Ball of Man.

Hockey at Troy tomorrow!

Moleskin –

Was a good beat down – we moved some weight around! – Thanks for letting me lead! – syitg – Nuthouse

May 08 2026

Double Backblast at The Dump on 05/06/26 and 05/07/26

Rock Lee (Part 1)

Date: 05/06/26 (Part 1)

PAX: PacRat, Dr. Scholl’s (Q)

Date: 05/07/26 (Part 2)

PAX: Roadshow, Optimus, Nuthouse, Dr. Scholl’s (Q)

5 PAX worked out like Rock Lee over 2 days. It was the exact same workout (because there were no repeat customers) so I’m posting it once.

Warm-O-Rama (10x IC)

-Tennessee Rocking Chairs

-Tie Fighters

-Alarm Clocks

-Doggie Paddle (each side)

-Chumbaburpees

The Thang (Part 1)

***Mosey to second pavilion***

-Ascending Testicles on the benches. Australian Snow Angels between sets. Merkins perfect.

-Little Baby Crunches, Rock Lee style. Basically LBCs but with legs hanging from a rope.

Repeat arms/abs circuit 3x. Total count: 60 perfect merkins, 60 Supermans (ASAs), 30 Crunches.

The Thang (Part 2)

WW1 x 10 with lightpole lap mosey (0.25mi lap). Repeat twice.

Mary

5 min Broga

Moleskin

Trying to do 100 merkins per beatdown and 25 burpees after the beatdown is tough. Glad to have brothers alongside to do them with. Coffeeteria has been at Dunkin because it is close. New shops (Dutch Bros and Great American Bagel) are both coming and already open (respectively). Basketball is going to be once a month on Thursday, I believe (check with Gummy), so stay tuned. Thanks for letting me lead.

May 05 2026

05/05/26 Murph 5 of 12 at Troy

8 Pax – Dr. Scholl’s / Muck / OCB / Optimus / Roadshow / PacRat / Trader Joe / NutHouse

Mile run #1

100 Pull ups

200 Merkins

300 Squats

Mile run #2

Moleskin – Do the hard thing – even if it is not as hard as what other people are capable of, you’ll be better for it. I can’t run super fast – but every Murph it gets better – never going to beat anybody but myself, and that is enough competition for anyone. I have Murph-ed in other settings – F3 is the best, these men are having fun in the suck of it and helping everyone get better while they get better. Good Murph at an alternate venue while the park gets worked on. Until next time – thanks for letting me lead from the back of the pack – SYITG – NutHouse — ‘Hockey Puck’

Apr 30 2026

BACKBLAST: Thursday, 04/30/26 Tour de Dump @ The Dump

Date: 04/30/26

PAX: Dr. Scholl’s, Gummy Bear, and Roadshow (QIC)

Warm Up:

10x IC Beanpickers
10x IC Windmills
10x IC Seal claps
10x IC Skol claps
10x IC Michael Phelps
10x IC Toy soldiers
10x IC Perfect squats

The Thang:

Run CCW to the other side of the pond
- 20x IC Straight Mercurys
- 20x IC Supermans
- 20x IC Alabama prom dates
Run CCW around pond to stage
- 20x IC Side crunches (each side)
- 20x IC Pickle pounders
Run CCW to other side of pond
- 10x IC Patrick Starfish crunches
- 20x IC Heel touches
- 60s Low plank
Run CCW around pond to stage
- 10x IC V-ups
- 20x IC Side plank raises (each side)
Run CCW to other side of pond
- 60s Bird dog plank (30s each side)
- 20x OYO WWI
Run CCW around pond and back to flag

Moleskin:

I wanted to try something different. I wanted to get us moving a bit more, be a little lighter on the exercises, but really target core – and this is what I came up with. The Dump is the prefect place to do this with the pond there. It was a beautiful morning, especially when it started warming up a little bit. Both Dr. Scholl’s and Gummy Bear did great. Gummy was a bit under the weather, but he pushed through. I didn’t feel I was beat down into the ground, which was a nice contrast. I will probably do something like this again.

The format worked. The run gave your core time to recover, and the core exercises were good enough to be sore (though I feel like one more exercise each might have been what we needed). Though time really worked out well. I had one more round of exercises planned for when we got back to the flag, but we didn’t have time. So I almost got in everything I wrote – how often does that happen?

Anyhow, thanks again for making it, and I look forward to the next beatdown. #SYITG

Apr 24 2026

BACKBLAST: Friday, 04/24/26 It’s Raining Men @ Troy

Date: 04/24/26

PAX: Gummy Bear, Nut House, Optimus, PacRat, and Roadshow (QIC)

Warm Up:

10x IC Bean pickers
10x IC Windmills
10x IC Moroccan Nightclubs
10x IC Seal claps
10x IC Skull claps
10x IC Michael Phelps
10x IC Toy Soldiers
10x IC Perfect Merkins
10x IC Perfect Squats
Parking lot lap

The Thang:

Round 1:
- 15x IC Goblet squats
- 10x IC Coupon V-Ups
- 50x OYO Kettlebell swings
- Parking lot lap
- Repeato
Round 2:
- 20x IC Coupon lunges (10x each leg)
- 15x IC American hammers
- 15x OYO Seal Burpees
- Parking lot lap
- Repeato
Mary:
- 15x IC Merkins

Moleskin:

I seem to keep Q’ing days it is, or is supposed to, rain. To be fair, I did switch for today (thanks @nuthouse). I had more planned, but this was too much to get through. I even originally had us doing three rounds of each! But after one iteration of round 1, I knew we didn’t have time. This was definitely tough, but not terrible. We took breaks. Great getting out there and getting through the last day of the week with the fellow PAX. It also didn’t rain, so we were able to enjoy being out from under the bridge.

Thanks again for putting up with my BS Qs. Cheers.