F3 Beatdown at Troy – 05/19/26

Location: Troy
Pax: 8 – Roadshow / Crash / Gummy Bear / Family Guy / Federali / Optimus / FNG “Cliff Bar” / 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-Up

• SSH x20 IC
• Imperial Walkers x10 IC
• Perfect Squat x10 IC
• Wind Mills x10 IC
• Will Mays Hayes x10 IC
• Arm Circle Complex

The Thang

4 Piece block carry —

• Leg 1 farmer carry <drop block>
• Leg 2 sprint*
• Leg 3 skip
• Leg 4 Sprint
• Leg 5 skip pick up block and repeat until block is back to start (4 laps)

Circle —

• Blockies / Curls 10x
• Blockies / Curls 5x
• Block Lunge / Block Squat 10x
• Block Lunge / Block Squat 5x

DORA —

PAX A Farmer carry / PAX B merkin until we hit 100

Mary 

• LBC 20x IC
• Box Cutter 10x IC
• Super Man hold 30 count
• Child pose 30 count
• Good morning, 10x IC
• Quad stretch 30 count each leg
• Tricep stretch 30 count each arm

Name-o-Rama – COT

Moleskine –

Was good to see Family Guy back out and healing!! It was a good workout, and we added a new Pax, “Cliff Bar” – Murder Bunnies were on the menu, but I restrained myself – we want him to come back! I think we gave him a good mix of what we are about, and he escaped without an inappropriate nickname. Until next time – thanks for letting me lead – #syitg -Nuthouse