Pax: Al Gore, Mr. Incredible, Turtle Dove, Little Minion, Optimus (Q)
Warm up:
Bean picker x 10 ic
Toy soldier x 10 ic
Abe Vigoda x 10 ic
Michael Phelps x 10 ic
Skull clap x 10 ic
Ssh x 20 ic
Perfect squat x 10 ic
Perfect merkin x 10 ic
The Thang:
Playground circuit with 3 stops along the path.
I pull ups 3-5
II jump squats x 10
III mountain climbers c 10
Repeat 3x
The Amp
Coupon Rows x 10 ic
8ct Step ups x 10 ic
Incline merkins x 10 oyo
Bulgarian split squat x 10 cc
Run to bottom of amp 1 burpee return to top.
Coupon curls x 10 ic
Coupon swings x 10 oyo
8ct Step ups x 10 ic
Incline merkins x 10 ic
Bulgarian split squat x 10 cc
Run to bottom of amp 2 burpees return to top.
Coupon complex x 10 ic
8ct Step ups x 10 ic
Incline merkins x 10 ic
Bulgarian split squat x 10 cc
Run to bottom of amp 3 burpees return to top.
Mary:
American hammer x 10 ic
WW1 x 10 oyo
LLF x 10 ic
Box cutter x 10 ic
Snake lap down to bottom 4 burpees snake back up.
American hammer x 10 ic
WW1 x 10 oyo
LLF x 10 ic
Box cutter x 10 ic
Moleskin:
Great start to the week on a humid Monday morning.
Turtle Dove
BACKBLAST: Wednesday, 7/08/26 Modified Bert @ The Dump
QIC: HHH
PAX:, PacRat, Crash, 404, Clark Kent, Dr. Scholls, Smokey Robinson, Roadshow, Turtle Dove, and HHH.
Beautiful morning. No wind, but perfect for a beatdown and on-site coffeteria. PacRat never quite made it to the Warmup circle, but I saw him doing SSHs. He did at least point Clark Kent towards our location. Here is what we did.
Warm Up
Good Mornings (OYO) while reciting the mission, principles, and creed
SSH (20 IC)
Daft Punk Lunge (1 IC)
8 Ct. Body Builders (2 IC)
Walking MNC (15 IC)
HKS/Toe Walks/Heel Walks/Cariocas
Mosey to Stage
The Thang
25 Burpees
Dock Lap
50 Merkins
Dock Lap
75 Walking Lunges
Dock Lap
100 Squats
Dock Lap
75 Walking Lunges
Dock Lap
50 Merkins
Dock Lap
25 Burpees
REPEATO
Mary
Bay City Scissors (10 IC)
Alabama Prom Dates (10 IC)
Broken Windshield Wipers (10 IC)
Pickle Pounders (10 IC)
Fire Hydrants (10 IC)
Donkey Kicks (5 IC)
Mosey back to Flag
Moleskin
I found the Bert WOD a while back and thought it would be fitting for my manny. I typically like to create beatdowns, but it is also nice not to have to plan everything all the time. I split The Bert in half so the run should have been 200M. The dock loop was a little more than that, but the extra recovery time was nice. Smokey Robinson and Dr. Scholls led the way and did a lap after the first round and I believe they got in 25 burpees before I called it for Mary.
Time really flies when you are having fun. Hard to believe it has been 9 years now. Love seeing this group evolve. I just wish kotters would become regular again and that we grow a little bit more each year. Keep EHing and keep posting.
Great to have DR PAX, a FNG, and a fairly new PAX (Clark Kent) in the mix today. Hope to see Smokey and 404 again soon. Great work by all PAX today.
SYITG,
HHH
PAX:, PacRat, Crash, 404, Clark Kent, Dr. Scholls, Smokey Robinson, Roadshow, Turtle Dove, and HHH.
Beautiful morning. No wind, but perfect for a beatdown and on-site coffeteria. PacRat never quite made it to the Warmup circle, but I saw him doing SSHs. He did at least point Clark Kent towards our location. Here is what we did.
Warm Up
Good Mornings (OYO) while reciting the mission, principles, and creed
SSH (20 IC)
Daft Punk Lunge (1 IC)
8 Ct. Body Builders (2 IC)
Walking MNC (15 IC)
HKS/Toe Walks/Heel Walks/Cariocas
Mosey to Stage
The Thang
25 Burpees
Dock Lap
50 Merkins
Dock Lap
75 Walking Lunges
Dock Lap
100 Squats
Dock Lap
75 Walking Lunges
Dock Lap
50 Merkins
Dock Lap
25 Burpees
REPEATO
Mary
Bay City Scissors (10 IC)
Alabama Prom Dates (10 IC)
Broken Windshield Wipers (10 IC)
Pickle Pounders (10 IC)
Fire Hydrants (10 IC)
Donkey Kicks (5 IC)
Mosey back to Flag
Moleskin
I found the Bert WOD a while back and thought it would be fitting for my manny. I typically like to create beatdowns, but it is also nice not to have to plan everything all the time. I split The Bert in half so the run should have been 200M. The dock loop was a little more than that, but the extra recovery time was nice. Smokey Robinson and Dr. Scholls led the way and did a lap after the first round and I believe they got in 25 burpees before I called it for Mary.
Time really flies when you are having fun. Hard to believe it has been 9 years now. Love seeing this group evolve. I just wish kotters would become regular again and that we grow a little bit more each year. Keep EHing and keep posting.
Great to have DR PAX, a FNG, and a fairly new PAX (Clark Kent) in the mix today. Hope to see Smokey and 404 again soon. Great work by all PAX today.
SYITG,
HHH
12/30/25 Ice Block @Troy
PAX: x5 @roadshow / @ocb / @pacrat / @turtledove (DR) / @nut-house (Q)
AO: Troy
Warm Up– 5-7 minutes
- Side Straddle Hops (SSH): 15 IC (In Cadence)
- Imperial Walkers: 15 IC
- Arm Circle Complex: 15 forward + 15 backward IC – Small / Big circles / Moroccan NC / Phelps
- Windmills: 15 IC
- Cinder Block Pickup: Each PAX grabs their block. Do 15 Good Mornings IC
The Thang – 30-40 minutes of
Format: EMOM (Every Minute on the Minute) Circuit – 3 rounds, 6 exercises. For 15/30/45 reps (increase by 15 each round) If you finish early, plank or hold a low squat with the block until the time is up.
| Minute | Exercise | Reps/Form Notes |
| 1 | Block Curls to Press | 15/30/45 reps – Bicep curl the block to chest, then overhead press. |
| 2 | Goblet Squats | 15/30/45reps – Hold block at chest (goblet style), squat below parallel. |
| 3 | Block Merkins | 15/30/45 reps – Hands on block edges for deficit push-ups. |
| 4 | Bent-Over Rows | 15/30/45 reps per arm – Hinge at hips, row block to hip |
| 5 | Block Swings | 15/30/45 reps – Like kettlebell swings, but with the block. Hinge, explosive hip snap to eye level. Targets: Hams, glutes, full posterior chain. |
| 6 | Farmer’s Carry | Carry block 2 peice |
Bonus Round! AMRAP EMOM 6 – 7 Min
- Block Step ups
- Single-leg squats on the block
- Gargoyle Squat hold
- Block Monkey humpers
- Calf raises
- Farmer carry
Mary – 5-7 minutes
Circle up, blocks optional for added resistance.
- American Hammers: 20 IC (each side) – Block at chest, twist side to side.
- LBCs (Little Baby Crunches): 25 IC –
- Flutter Kicks: 20 IC (4-count) –
COT
- Count-O-Rama:
- Name-O-Rama:
- Announcements: Share upcoming events, prayers, or shoutouts.
- Keep an eye on Band for New Years Day activities
- @kato China Town Dinner Tonight – post with details is in band
- Prayer: Called-out traditional festive times are not so joyous for some folks due to many reasons, so look in on your fellow man, and if you need help, please reach out! You are loved and counted on
MoleSkin / WOW
“If the world is cold, make it your business to build fires.” Thanks to the Pax that built some fires today – it was pretty nice for 15 degrees. The reps / increases were set by the temp – thankfully it was cold – if it was 40 – we’d have done 40/80/120 on the reps – more true to Misogi than round 3 was. Was great to have Turtle Dove, wishing him well on his trip home! OCB/Roadshow/Pacrat ‘beatdown regulars’ crushed through the work out as usual. Thanks for letting me lead!! #syitg NutHouse
BACKBLAST: Monday, 12/29/25 Murder Shih Wrote @ Patmos
QIC: HHH
PAX: Kato, Optimus, PacRat, Dr. Scholl’s, The Mick, Turtle Dove, and HHH.
It was not pleasant this morning. I hinted at murder bunnies too. Even still… 6 brothers came out to follow my lead. How awesome is F3. Here is what you missed:
Warm Up
Bean Pickers (10 IC)
8 Ct. WMHs (10 IC)
SSHs (25 IC)
Hairy Rockettes (10 IC)
MNC (15 IC)
We’re Not Worthy (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Perfect-Perfect Mike Tysons (10 IC)
OH Carry Block to Light Pole at base of hill
Playground lap
The Thang
MB Up (10 WWIs Every time you stop)
10 WWIs at the top
Reverse MB Down (10 swings ETUS)
10 swings at the bottom
Playground Lap
MB Up (ETUS 10 Curls)
10 curls at the top
RMB Down (ETUS 10 Skull crushers)
10 skull crushers at the bottom
Playground Lap
MB Up (ETUS 10 Chest Presses or merkins)
10 CPs or Merkins at the top
RMB Down (ETUS 10 Military Presses)
10 MPs at the bottom
Playground Lap
Mary
N/A
Moleskin
For the last round, we only went ½ way up due to time. This would have been slightly easier if we were able to get up and down the hill in a straight line. Super hard to do when your head is down. Snow started accumulating on the block a little to add some additional weight as well. I got toasty pretty quickly, but I was also layered up good. Hoping that was the case for everyone else. At the end of the day, we all survived.
Safe travels to Turtle Dove. Glad I got to see him once while he was up here.
Here is my WOW. This version is way better than the one I gave at COT.
When you hear the word murder, your mind immediately goes to death. Something ending. Something final.
And that’s exactly where I want to start.
As we stand on the edge of a new year, I want us to think about what needs to die in our lives—not in a dramatic sense, but in a deliberate one. The old habits that no longer serve us. The excuses we’ve carried for years. The patterns we keep repeating even though we know better. The version of ourselves that’s comfortable, complacent, and content with “good enough.”
Because real change often requires a death before there can be new life.
The start of a new year is powerful—not because the calendar magically fixes anything, but because it gives us a moment to pause and choose. And here’s the truth: it’s never too late to change. Not at 30. Not at 40. Not at 50 or beyond. As long as you’re breathing, you’re still writing your story.
Which brings me to legacy.
Whether we like it or not, we are all leaving one behind. Our legacy isn’t something we start thinking about someday—it’s being built right now, through our daily choices. How we show up for our families. How we treat the men standing next to us in this circle. How we handle adversity. How we take care of the body and mind we’ve been given.
And here’s the thing about legacy—it doesn’t stop with us. It gets passed down. To our kids. To our spouses. To our friends. To the men who watch how we live more than they listen to what we say. Long after we’re gone, pieces of us live on through the impact we’ve made.
That’s why being high-impact men matters.
High-impact men don’t just talk about change—they live it. They understand that their discipline gives others permission to be disciplined. Their consistency inspires consistency. Their courage creates courage. Our choices ripple outward in ways we may never fully see, but they matter deeply.
I’ll be honest with you—this isn’t just a message for the group. It’s personal.
I’m tired of yo-yoing with my health. Tired of knowing what I should do and not always doing it. Tired of restarting instead of sustaining. I want to get back to being the best version of myself—not just physically, but emotionally, mentally, and spiritually. And I know I can’t do that alone.
That’s why F3 matters. Iron sharpens iron. None of us were meant to do this by ourselves.
So as we look toward 2026, my hope is this: that it becomes the year we stop making temporary changes and start making lasting ones. The year we don’t just kill a workout, but we murder the old versions of ourselves that have been holding us back.
I’m cooking something up for us—a 2026 health challenge that goes beyond the scale or the stopwatch. Something that addresses the whole man: body, mind, spirit, and relationships. Something designed to help us build a legacy worth passing on.
Stay tuned.
Until then, ask yourself this:
What needs to die so a better version of you can live?
And what kind of legacy are you writing—starting today?
SYITG,
HHH
PAX: Kato, Optimus, PacRat, Dr. Scholl’s, The Mick, Turtle Dove, and HHH.
It was not pleasant this morning. I hinted at murder bunnies too. Even still… 6 brothers came out to follow my lead. How awesome is F3. Here is what you missed:
Warm Up
Bean Pickers (10 IC)
8 Ct. WMHs (10 IC)
SSHs (25 IC)
Hairy Rockettes (10 IC)
MNC (15 IC)
We’re Not Worthy (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Perfect-Perfect Mike Tysons (10 IC)
OH Carry Block to Light Pole at base of hill
Playground lap
The Thang
MB Up (10 WWIs Every time you stop)
10 WWIs at the top
Reverse MB Down (10 swings ETUS)
10 swings at the bottom
Playground Lap
MB Up (ETUS 10 Curls)
10 curls at the top
RMB Down (ETUS 10 Skull crushers)
10 skull crushers at the bottom
Playground Lap
MB Up (ETUS 10 Chest Presses or merkins)
10 CPs or Merkins at the top
RMB Down (ETUS 10 Military Presses)
10 MPs at the bottom
Playground Lap
Mary
N/A
Moleskin
For the last round, we only went ½ way up due to time. This would have been slightly easier if we were able to get up and down the hill in a straight line. Super hard to do when your head is down. Snow started accumulating on the block a little to add some additional weight as well. I got toasty pretty quickly, but I was also layered up good. Hoping that was the case for everyone else. At the end of the day, we all survived.
Safe travels to Turtle Dove. Glad I got to see him once while he was up here.
Here is my WOW. This version is way better than the one I gave at COT.
When you hear the word murder, your mind immediately goes to death. Something ending. Something final.
And that’s exactly where I want to start.
As we stand on the edge of a new year, I want us to think about what needs to die in our lives—not in a dramatic sense, but in a deliberate one. The old habits that no longer serve us. The excuses we’ve carried for years. The patterns we keep repeating even though we know better. The version of ourselves that’s comfortable, complacent, and content with “good enough.”
Because real change often requires a death before there can be new life.
The start of a new year is powerful—not because the calendar magically fixes anything, but because it gives us a moment to pause and choose. And here’s the truth: it’s never too late to change. Not at 30. Not at 40. Not at 50 or beyond. As long as you’re breathing, you’re still writing your story.
Which brings me to legacy.
Whether we like it or not, we are all leaving one behind. Our legacy isn’t something we start thinking about someday—it’s being built right now, through our daily choices. How we show up for our families. How we treat the men standing next to us in this circle. How we handle adversity. How we take care of the body and mind we’ve been given.
And here’s the thing about legacy—it doesn’t stop with us. It gets passed down. To our kids. To our spouses. To our friends. To the men who watch how we live more than they listen to what we say. Long after we’re gone, pieces of us live on through the impact we’ve made.
That’s why being high-impact men matters.
High-impact men don’t just talk about change—they live it. They understand that their discipline gives others permission to be disciplined. Their consistency inspires consistency. Their courage creates courage. Our choices ripple outward in ways we may never fully see, but they matter deeply.
I’ll be honest with you—this isn’t just a message for the group. It’s personal.
I’m tired of yo-yoing with my health. Tired of knowing what I should do and not always doing it. Tired of restarting instead of sustaining. I want to get back to being the best version of myself—not just physically, but emotionally, mentally, and spiritually. And I know I can’t do that alone.
That’s why F3 matters. Iron sharpens iron. None of us were meant to do this by ourselves.
So as we look toward 2026, my hope is this: that it becomes the year we stop making temporary changes and start making lasting ones. The year we don’t just kill a workout, but we murder the old versions of ourselves that have been holding us back.
I’m cooking something up for us—a 2026 health challenge that goes beyond the scale or the stopwatch. Something that addresses the whole man: body, mind, spirit, and relationships. Something designed to help us build a legacy worth passing on.
Stay tuned.
Until then, ask yourself this:
What needs to die so a better version of you can live?
And what kind of legacy are you writing—starting today?
SYITG,
HHH
Sharknado
Date: 12/27/2025
PAX: OCB, PacRat, Destro, Federali, Class Act, Beaker, Kato, Optimus, Turtle Dove
Some of us Rucknado’d and at least one PAX completed a full Sharknado. Happy New Year to all!