Gummy Bear

Mar 20 2026

Bracket Madness

Date: 3/20/26

AO: Troy

PAX: Roadshow, Optimus, Beaker, Laloyd, Federali, Muck, Gummy Bear

WARMUP:

Credo

ACC
Windmills
Perfect Squats FTH

Yog to Death Row

THANG

Each PAX takes turns picking their favorite exercise in that matchup to move on, and we do 30 seconds of the losing exercise… After each round “Sweet 16, Elite 8, etc…” we run around the block

MOLESKIN

A fun runback of last years March Madness @Patmos. It seemed to be a well liked one. I modified and did all squats, steps ups, etc. Still having a lot of time and trouble healing my neck continued prayers for that. It’s hard to go out and Q or be at a beatdown where you can’t do much and it feels bad seeing everyone push themselves so well that’s all I want to do. I was happy to get out and lead again today, even if the workout was a fun write it yourself kind of leading.

Kepe on pressing, put in the work, I’m excited to get back full time once I’m healed up!

God bless! Get your easter prep done men help our event 3/28!

-GB

Feb 20 2026

Hawkee @Troy

Teams: Puppy Chow, Laloyd, Batman

Pacrat, Dr. Scholl’s, Gummy Bear

Til Next time

Feb 19 2026

Meet Our SLT (Shared Leadership Team)

Pacrat – Nantan

Roadshow – 1st F

Optimus – 2nd F

Crash – 3rd F

O.G. – Site Q

The Hub

HHH – Site Q

Sauer Patch

Optimus – Site Q

Patmos

Nuthouse – Site Q

Troy

Dr. Scholl’s – Site Q

The Dump

OCB – Site Q

Wicker Park

Gummy Bear

–Weasel Shaker

Feb 19 2026

Stations @ The DUMP

AO: The DUMP

Date: 2/19/26

PAX: 5 Puppy Chow, Dr. Scholl’s, Nuthouse, Roadshow, Gummy Bear (Q)

WARMUP

10 Windmills IC
10 Beanpickers IC
10 Perfect Squats FTH IC
10 Arm Circles Complex
10 Moroccan Night Clubs IC
Jog to the Stage

THANG

Everyone gets on a station, the Bike is the timer and other stations repeat until they get back, everyone did each station once.

Bike a lap around the pond
Jump Rope (30 Standard Hops, 30 R Leg Hops , 30 L Leg Hops
Stretch Band (10 Curls each Arm, 10 Disco pulls each arm)
Mary (15 American Hammer, Boxcutter, Low Flutter, WW1s)
Hurdles (Down and back hops, R leg hops, L leg hops, and double side steps)

After the station work we did the following on the AMP

10 Step Ups IC
7 L Leg Bulgarians IC
7 R Leg Bulgarians IC

Repeato 4 total times

MOLESKIN

Solid showing today, nothing to crazy or creative just everybody on a station and some props from home. The leg work definitely worked up a sweat again. Question for the day was what are you skilled at as a leader? I believe we should all be leaders in our community, we say it in the credo so it’s important to know believe and learn more about our leadership while we’re out here. Some men shared in COT, I encourage you to share as well and then focus on that today. We often are overcritical where we fail as a leader but today work in your strength and do what you’re great at to better your organization! My was implementing the plans and goals others want to achieve which is what I’m working on with the leadership team now… What’s yours?

Hockey tomorrow!

-GB

Feb 13 2026

Gummy Bear’s 3rd Manny

Date: 02/13/2026

AO: Troy

PAX: (10) Roadshow, OCB, Puppy Chow, Optimus, Beaker, Laloyd, Nuthouse, Pacrat, Ringworm (FNG), Gummy Bear (your Q)

WARMUP:

-Credo (What is F3?), Waiver for FNG, Mission of F3, Motto, What to expect today.

25 SSHs IC
10 Windmills IC
10 Morrocan Night Clubs IC
10 Michael Phelps IC
10 Seal Claps IC
10 Skol Claps IC

THE THANG:

4-6pc laps (.5 mile)
20 Perfect Michael Phelps w/ Bricks IC
20 Perfect Laying Flys (Out to over chest) w/ Bricks IC
20 Perfect Laying Flys (Hips to OVH)w/ Bricks IC
4-4pc Laps (.34 Mile)
20 Perfect Michael Phelps w/ Bricks IC
20 Perfect Laying Flys (Out to over chest) w/ Bricks IC
20 Perfect Laying Flys (Hips to OVH)w/ Bricks IC
4-2pc Laps (.17 Mile)

To the American Legion Benches

10 8-ct Step Ups IC
10 R Side Step Ups IC
10 L Side Step Ups IC
10 R Bulgarian Split Squats IC
10 L Bulgarian Split Squats IC

(Repeat Leg Set 3 total times)

Back To the West end of Troy Lot by hill, 10-count rest

Partner up for Dora 50/50/50 of any 3 Mary exercises while partner runs up the hill and back

MOLESKIN:

9/10 went to coffee at the SIP even tho we ended COT at 6:30am. Missed Roadshow, the rest had a wonderful time and shoutout OCB for covering everyone’s tab, a real one!

This was my first Q since January 5, a long time for me and I felt great to get out and lead. While there was essentially no arm work due to my neck injury, we definitely felt it in the legs and some good cardio! Welcome Ringworm Pacrats daughter’s boo thang who now shares a Manny with yours truly! Great to have Puppy Chow out again, he’s my wife’s cousin been staying with us a bit and hoping to have him out again this week. I had a few guys share in COT why they come to F3. Obviously there are multiple reasons and many guys will have different answers, but my favorite had to be Laloyds. It was so good to see him out at Troy again for a beatdown and he shared how the health scare he had this year encouraged him to get back into the fold consistently! Keep on it dude I’m very happy to hear that!

This was also the first beatdown I’ve Qed where we begin with the credo which is just a great reminder at the start of each morning why I am out there, to see to the invigoration of male community leadership. Without that, all our workouts could be done indoor, alone, music in and we’d make no less difference in the world. Remember why we meet!

Great time with all the guys there, thanks for an awesome 3 years and I’m excited for many more! Can’t wait to fully heal so I can run a Arms/Shoulder/neck only beatdown for Year 4 to even out this one haha!

-GB