Tee'd Off

Sep 22 2026

Back Blast 09/22/26 MUSTACHE CURLING BEATDOWN

Q Clif Bar 11 PAX /

Warmup

Arm circle complex IC 10count

Seal clap IC 15 count

Toy solder IC 15 count

Bean picker IC 15 count

Toy solder IC 15 count

Starting the lawnmower IC 10 each arm

The Tang

Pray for Mississippi

Praying hands with coupon for 30 Mississippi’s

The Dirty Baby.

10 reps IC

1984

Done to Van Halen’s Jump Hold air chair squat, jump when you hear the word jump. = 23 jump squats

Tug of war three rounds.

Winning team gets to pick bear crawl or run

Thunderstruck“Thunderstruck” by AC/DC. Hold plank throughout the whole song Merkin when you hear thunder = 34 merkins.

LBC. 10count IC

American Hammer 10 count IC

Alphabet A to Z

Burpee’s 10 count IC

Moleskin

Honored to have led my first Q it was awesome to see all the men that showed to support me.

It was also great to have my nephew show up FNG now, Sunshine.

I found F3 just a few months ago, it feels like exactly what had been missing in my life. Sure, the workouts themselves are great and staying active matters, but what really hits home is the camaraderie, the brotherhood I’ve found with these men. It’s done so much more for my mind and my life.

I can definitely say that F3 did not leave me behind, and I am definitely not where F3 found me.

Sep 15 2026

Troy 09/15/26 – Chicken Ruck

Rucking with shared leadership and a chicken

Location: Troy
6 Pax: GummyBear/ClifBar/ Tee’d Off / Smokey Robinson / Optimus / 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).

I am not a professional. The workouts we do are voluntary and physically rigorous, and we will be working out on uneven ground in varying visibility. There are inherent risks involved. By participating, you assume all risks for your health and safety, and you agree to take full responsibility. If you are under 18, you must be accompanied by your father or a male legal guardian.

Warm-O-Rama

Side Saddle Hops (SSH): x20 IC (In Cadence)

Windmills: x10 IC

Grass Pickers: x10 IC

Arm Circles: x10 forward, x10 backward IC

The Thang: Chicken Ruck

Each Pax gets a 5 minute block to do what they want along a 1 mile ruck – at the end of their time they toss the chicken and we sprint to it.

1- Nuthouse – 5 Minutes of Ruck ( I have a cold – keeping it easy – balance is off – I even fell why tossing the chicken lol)

2 – ClifBar – “Dirty Baby” 10x IC ( ruck or coupon on ground pick up pull to chest push out put down) / 10x Skull Crushers

3- Smokey Robinson – “Devil Press” 10x OYO – (Like a burpee with KB swing and press baked in) / Curls 10x IC

4 – Optimus- 12x Overhead press / 2 rounds of 1 Pax farmer carry the other pax 5 burpees

5 – Tee’d Off – 12x Squat IC

6 – GummyBear – 5 line burpee sprint latter – 1x/2x/3x/4x/5x stopped when first Pax hit 5 burpees

Mary:

Lbc 20 CC

Low flutter 10x IC

Freddie Mercury 10x IC

Box cutter 10x IC

Leg circle complex 10x sm 10x big

Starfish hold :20 count

COT (Circle of Trust)

Count-O-Rama

Name-O-Rama

Announcements & Prayer/Intentions

Thanks for letting me lead! SYITG 🌰 🏠

Sep 11 2026

Remembering Loss

“As for you, you meant evil against me, but God meant it for good, to bring it about that many people should be kept alive, as they are today.” -Genesis 50:20

Date: 9/11/2026

AO: Troy

PAX: Gummy (Q), Pacrat, Clifbar, Smokey Robinson, Dr. Scholl’s, Optimus, Tee’d Off, Heisenberg, Crash

Pledge Of Allegiance
Prayer For The Families

-WARMUP-

Arm Circles Complex IC
Windmills 10 IC
Toy Soldiers 10 IC
IST 10 IC
HillBillies 10 IC

-Walk Coupons to the Eastside trail lot

9 Curls CC
11 OVH Press CC
9 Rows CC
11 SkullCrushers CC
9 High Pulls IC
11 Rat Rows IC
9 Complexes IC
11 CPRs IC

(9s and 11s for the date)

-Mosey to step up wall

25 8-ct Step Ups
30 8-ct Step Ups

(110 Step ups total for the 110 Stories of the twin towers)

-Mosey to the center of downtown Highland

20 Low Flutters IC
20 Low Dollys IC
10 Crunchy Frogs IC
10 Boxcutters IC
10 Freddy Mercuries IC
10 Penguins IC
13 WW1s OYO

(93 core reps for United 93)

-Mosey to the Our lady Of Grace parking lot

1 Sprint All Out (either 30m, 70m, or 120m)

-Mosey around the corner to the neighborhood

Gummy Crawl (1 PAX at a time) 343 Yards. Other PAX rotate either 5 Merkins IC or 7 Squats IC.

(343 for the Firefighters that gave their lives that day)

-Mosey back home for COT

See Route We Ran Below (Outline Of The Twin Towers)

MOLESKIN:

Today we honored the fallen and remembered why we remember. A tragedy that affected countless and heroic memories that will not be forgotten. I can’t begin to say we could live up to the leadership and bravery showed by laying down ones life or rebuilding a nation or even a broken home when someone didn’t come home. Thank God many of us are not experiencing that right now.

But remember F3 is about developing the male leaders in our community. Take a look at the bravery, leadership, and sacrifice those men and women put on display when their number was called upon. Be prepared men for when your number is called. Remember the America of September 11th 2001 through honor, Honor the families of the victims by not fearing anymore, and fear not when your next September 12th, 2001 comes and you need to put life back together after a tragedy. Be the community leaders your homes, families, and social circles need.

Some numbers to reflect on:

2,977 victims lives lost (at least)
3.1 Million Hours of labor to cleanup up Ground Zero
100 Million Americans were too young or not born yet to remember 9/11
410,000 first responders, cleanup crews and survivors spent days and weeks breathing in air heavy with toxins from 400 tons of crushed concrete, glass and asbestos at Ground Zero

Sep 07 2026

BACKBLAST: Monday, 9/07/26 Dock & Block @ Patmos

QIC: HHH

PAX: 4Howa, Zorro, Tee’d Off, Gummy Bear, Optimus, Fat Tire, Dr. Freud, 2005, O.G., Heisenberg, OCB, and HHH.

Labor Day is all about hard work, so what better way to celebrate than with some good old-fashioned manual labor?

Bring a Block and a Mug

0600 Preruck/Prerun
0700 Clock In
0800 Clock Out
0810 Amp Coffeeteria – Onsite

Beautiful morning for a 60-min beatdown. Here is what we did:

Warm Up
Good Mornings (OYO) while reciting
Burpees (5 OYO)
8 Ct. WMHs (5 IC)
Motivator (1-4-1)
MNC (15 IC)
Toy Soldiers (10 IC)
Hillbillies (10 IC)
Shuffle Merkins (5 IC)
Shuffle Squats (5 IC)

OH Carry Blocks to Base
Playground Lap

The Thang
Hill Work
4 Murder Bunnies
4 Blerkins
4 Block Swing Tosses
4 Coupon Complexes
4 Block Chest Tosses
4 Goblet Squats
Repeato to the top
OH Carry Block Down
REPEATO for 25 min

Quadraphilia to Sprint
Mosey back down
REPEATO X 4

Dock Work
4 Lunge Walks
4 Little Man in the Woods
4 Broad Jumps
4 Irkins
4 Side Lunges
4 Dips
4 Derkins
4 Dry Docks
REPEATO for 20 minutes

Bear Crawl to Sprint uphill
Grab coupons and mosey back to flag

Mary
N/A

Moleskin
T-Claps to 4howa for doing a solo preruck. Typically, the M.O. at Patmos on Mondays is to not kill anyone, but with it being a holiday I figured I would push it a little.

T-Claps to Gummy for EHing and getting a FNG and Kotters. We need to continue to push each other to do the harder thing. Come out for the guys leading the workout or that need your support. Be accountable for your health and well-being.

I hope everyone has a nice day of relaxing and grilling. If you are working, I hope you have an enjoyable evening.

There are 2 beatdowns tomorrow. Hope you will be at 1 of them.

SYITG,
HHH