22 PAX came and conquered. We had 2 FNGs. Welcome Happy Gilmore and Crazy Train.
I am guessing Gummy Bear got his illegal double post today. Make sure to give him crap about it.
Lots of PAX needing prayers so keep them in your thoughts. We have some events coming up so please stay on top of those.
Get those FNGs out.
BACKBLAST: Monday, 6/01/26 Circuit City @ Patmos
QIC: HHH
PAX: Lights Out, Optimus, Mr. Incredible, Little Minion, Fennec, O.G. 2005, Al Gore, Gummy Bear, PacRat, and HHH.
HHH is turning 46. No birthday gimmicks; just another full body blowout. School is out so I hope the teachers start posting again. Bring a coupon, a mug, and an extra t-shirt.
0530 Slay
0615 Pray
0618 Stay (On-site Coffeeteria)
Little pop-up shower before the beatdown was a pleasant surprise. The WOD turned out like I imagined, but thought we could get 3 rounds in. We were only able to get 2 full rounds in. Here is what we did.
Warm Up
Good Mornings (OYO) while reciting the mission, principles, and creed
MNC (15 IC)
8 Ct. WMHs (5 IC)
SSH (20 IC)
Toy Soldiers (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Shuffle Squats (10 IC)
Shuffle Merkins (10 IC)
Lot Lap
The Thang
Coupon Complex (10 IC)
Mosey to Port-a-potty
Bear crawl
Mosey to AMP
De-escalating Pinky Pies (10/8/6/4/2)
Burpees (5 OYO)
Mosey to Dock
Lunge walk
Mike Tysons (10 OYO)
Lunge walk
Mosey to Playground
Pull-up Lines (5 rounds of 3)
Mosey to base of the hill
Sprint
Bay City Scissors (10 IC)
REPEATO (OYO)
Mary
Coupon Complex (10 IC)
Burpees (10 OYO)
PacRat Broga (3 min)
Moleskin
11 PAX came out this morning and helped kick off the month the right way.
Birthdays aren’t nearly as exciting as they used to be, but starting the day with this group makes them a lot more meaningful. Getting older is a blessing. Sure, the aches, pains, and random ailments that seem to appear overnight aren’t always fun, but every year is a gift. Being healthy enough to get out of bed, push ourselves physically, and show up for one another is something that should never be taken for granted.
If I had one birthday wish, it would be to see F3 NWInd continue to grow and double our active PAX. The impact F3 has on men, families, and communities is too important to keep to ourselves. To make that happen, we have to get comfortable EHing everyone and anyone. EHing is a lot like sales—it rarely happens after the first conversation. Most people need multiple invitations before they finally show up. Stay persistent. Keep reaching out. Keep investing in people. You never know when that next invitation will be the one that changes someone’s life.
We also have a lot happening across F3 right now. Challenge yourself to participate. Sign up for that event you’re on the fence with. Grab a Q. Show up to the workout. Support the fundraiser. Do the harder thing. Growth rarely happens in our comfort zone, and I’ve never met a man who regretted leaning into F3 and all it has to offer.
Thank you all for helping make this birthday a great one. I’m grateful to be on this journey with each of you.
SYITG,
HHH
P.S. On-site coffeeteria is the way to go.
BACKBLAST: Monday, 5/25/26 Honor the Fallen @ Patmos
QIC: HHH
PAX: Boo Boo, Atticus, O.G., Lights Out, Editor, Dr. Freud, Class Act, Bert, Spur, Goon, Heisenberg, Al Gore, Optimus, Beaker, and HHH.
9 PAX did the 4 mi ruck that bled into the beatdown. We paid a little homage to the Murph by visiting the pull up bars. Tried to create a WOD worthy of those that served and lost their lives. Here is what we did.
Warm Up
Carry Sandbags to the Amp
Circle up at the base
Good Mornings (OYO) while reciting the mission, principles, and creed
MNC (15 IC)
SSH (20 IC)
8 Ct. WMHs (5 IC)
Toy Soldiers (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Snake lap up the amp
Merkin Complex (2)
If a PAX yells, “Honor the Fallen”, each PAX has to do 1 merkin complex
Mosey to the Playground
Pull Up lines (3 min)
Mosey to the hill
Sprints (2)
Mosey back to the amp
The Thang
6-minute timed rounds
Everyone in front of a sandbag
Snake your way up the amp and back down
REPEATO until time
Round 1
Sandbag Burpee (1)
Bear crawl to next bag
Round 2
Deadlifts (5)
Lunge walk to next bag
Round 3
Cleans (3)
Broad jump to next bag
Round 4
Rows (5)
Plank walk to next bag
Mary
WWIs (10 OYO)
WWIIs (10 OYO)
WWIIIs (10 OYO)
REPEATO until time (~6 min)
Moleskin
15 PAX posted this morning with 9 HIM getting after it early for a 4-mile preruck that bled straight into the beatdown. No shortcuts. No easy route. Just men choosing the harder thing together.
If not every PAX used their “Honor the Fallen” yell for the Merkin Complexes, it was probably because the workout was already demanding enough to leave most men focused on simply grinding through the next rep. But that’s fitting too. Real sacrifice isn’t comfortable, and today wasn’t supposed to be.
Today we tried to put together a workout worthy of honoring those who served this country and paid the ultimate sacrifice. We will never fully comprehend the cost of the freedoms we enjoy every single day, but we can choose to live lives worthy of that sacrifice.
We paid a little homage to the Murph with a stop at the pull-up bars before getting after sandbags, sprints, carries, crawls, jumps, lunges, and plenty of suffering together. Every man gave what he had today, and that deserves T-Claps all around. Some pushed pace. Some battled through fatigue. Some modified when needed. All showed up and contributed.
That matters.
One of the greatest lies men tell themselves is that they’ll “get back to it later.” Later becomes complacency. Complacency becomes decline. And decline impacts more than just you. Your family, your brothers, your community, and the people counting on you need you at your best.
So post. If you’re injured, modify. If you’re tired, post anyway. If life feels heavy, that’s even more reason to come out. Keep moving forward.
And if you’ve been thinking about signing up to Q, do it. Lead. You don’t need the perfect workout. Men need your leadership more than they need perfection. Visit another AO. Meet new brothers. Push yourself outside your comfort zone. Find ways to serve others because the mission doesn’t stop at the workout.
To former PAX and future PAX: the door is always open. Come back out. There’s a spot for you in the gloom.
We are unbelievably blessed to live in this country and to have the freedom to gather the way we did this morning. Today we remember and honor those who gave everything so we could.
Never waste that gift.
SYITG,
HHH
PAX: Boo Boo, Atticus, O.G., Lights Out, Editor, Dr. Freud, Class Act, Bert, Spur, Goon, Heisenberg, Al Gore, Optimus, Beaker, and HHH.
9 PAX did the 4 mi ruck that bled into the beatdown. We paid a little homage to the Murph by visiting the pull up bars. Tried to create a WOD worthy of those that served and lost their lives. Here is what we did.
Warm Up
Carry Sandbags to the Amp
Circle up at the base
Good Mornings (OYO) while reciting the mission, principles, and creed
MNC (15 IC)
SSH (20 IC)
8 Ct. WMHs (5 IC)
Toy Soldiers (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Snake lap up the amp
Merkin Complex (2)
If a PAX yells, “Honor the Fallen”, each PAX has to do 1 merkin complex
Mosey to the Playground
Pull Up lines (3 min)
Mosey to the hill
Sprints (2)
Mosey back to the amp
The Thang
6-minute timed rounds
Everyone in front of a sandbag
Snake your way up the amp and back down
REPEATO until time
Round 1
Sandbag Burpee (1)
Bear crawl to next bag
Round 2
Deadlifts (5)
Lunge walk to next bag
Round 3
Cleans (3)
Broad jump to next bag
Round 4
Rows (5)
Plank walk to next bag
Mary
WWIs (10 OYO)
WWIIs (10 OYO)
WWIIIs (10 OYO)
REPEATO until time (~6 min)
Moleskin
15 PAX posted this morning with 9 HIM getting after it early for a 4-mile preruck that bled straight into the beatdown. No shortcuts. No easy route. Just men choosing the harder thing together.
If not every PAX used their “Honor the Fallen” yell for the Merkin Complexes, it was probably because the workout was already demanding enough to leave most men focused on simply grinding through the next rep. But that’s fitting too. Real sacrifice isn’t comfortable, and today wasn’t supposed to be.
Today we tried to put together a workout worthy of honoring those who served this country and paid the ultimate sacrifice. We will never fully comprehend the cost of the freedoms we enjoy every single day, but we can choose to live lives worthy of that sacrifice.
We paid a little homage to the Murph with a stop at the pull-up bars before getting after sandbags, sprints, carries, crawls, jumps, lunges, and plenty of suffering together. Every man gave what he had today, and that deserves T-Claps all around. Some pushed pace. Some battled through fatigue. Some modified when needed. All showed up and contributed.
That matters.
One of the greatest lies men tell themselves is that they’ll “get back to it later.” Later becomes complacency. Complacency becomes decline. And decline impacts more than just you. Your family, your brothers, your community, and the people counting on you need you at your best.
So post. If you’re injured, modify. If you’re tired, post anyway. If life feels heavy, that’s even more reason to come out. Keep moving forward.
And if you’ve been thinking about signing up to Q, do it. Lead. You don’t need the perfect workout. Men need your leadership more than they need perfection. Visit another AO. Meet new brothers. Push yourself outside your comfort zone. Find ways to serve others because the mission doesn’t stop at the workout.
To former PAX and future PAX: the door is always open. Come back out. There’s a spot for you in the gloom.
We are unbelievably blessed to live in this country and to have the freedom to gather the way we did this morning. Today we remember and honor those who gave everything so we could.
Never waste that gift.
SYITG,
HHH
Backblast: Saturday, 5/23/26 Sharknado @ The CP Square
17 PAX Got after it today. Great numbers. Keep it up!
BACKBLAST: Tuesday, 5/19/26 Memory @ The Hub
QIC: HHH
PAX: Mongoose, O.G., Lights Out, Al Gore, Campbells, PacRat, 2005, and HHH.
Skipped the mind benders, but probably should have done them because we weren’t able to clear the board collectively. Awesome to see OG and Mongoose prerucking. Here is what we did today.
Warm Up
Good Mornings while reciting the mission, principles, and creed
SSH (20 IC)
8 Ct. WMHs (5 IC)
Toy Soldiers (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Merkin Complex
Light Pole Lap
The Thang
Play Memory
Do both exercises if no match
Get them right, do the exercise and remove from board
Here are the exercises: (all CC)
Squats (10)
Lunges (5 each)
Merkins (10)
Curls (10)
WWIs (10)
PL Lap (1)
Burpees (5)
Swings (10)
Military Press (10)
2 Arm Row (10)
High Pulls (10)
Mt Climbers (10 Each)
Coupon Complex (5)
Mike Tysons (10)
WWIIIs (5)
Mary
6.5 minutes of PacRat Yoga
Moleskin
Was going to save this one for a rainy day, but figured I would use it since it has been sitting on my desk for a month or so. What is crazy is we never flipped up a burpee or Mike Tyson he entire time. We also only flipped up Curls once. We did do a lot of WWIIIs, Coupon Complexes, high pulls, Mt. Climbers, and Military presses though.
Busted out the Merkin Complex which a few folks have seen before in videos. Will do more of these on Memorial Day so be prepared. I’ll send a video in the preblast.
Was worried we would match the board before time ran out, but luckily, we all have shitty memories. It ended up being a decent workout. Definitely worth doing again especially if the weather is bad. Looks like Gummy Bear is going to steal my game idea the next 2 days. Don’t blame him though since it does make working out a little bit more fun.
Keep EHing. Hoping to see more guys post now that the temps are warm. Great to see Mongoose out on a weekday. Good work OG and 2005 for reaching out to him.
Keep improving. Keep holding each other accountable.
SYTIG,
HHH
PAX: Mongoose, O.G., Lights Out, Al Gore, Campbells, PacRat, 2005, and HHH.
Skipped the mind benders, but probably should have done them because we weren’t able to clear the board collectively. Awesome to see OG and Mongoose prerucking. Here is what we did today.
Warm Up
Good Mornings while reciting the mission, principles, and creed
SSH (20 IC)
8 Ct. WMHs (5 IC)
Toy Soldiers (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Merkin Complex
Light Pole Lap
The Thang
Play Memory
Do both exercises if no match
Get them right, do the exercise and remove from board
Here are the exercises: (all CC)
Squats (10)
Lunges (5 each)
Merkins (10)
Curls (10)
WWIs (10)
PL Lap (1)
Burpees (5)
Swings (10)
Military Press (10)
2 Arm Row (10)
High Pulls (10)
Mt Climbers (10 Each)
Coupon Complex (5)
Mike Tysons (10)
WWIIIs (5)
Mary
6.5 minutes of PacRat Yoga
Moleskin
Was going to save this one for a rainy day, but figured I would use it since it has been sitting on my desk for a month or so. What is crazy is we never flipped up a burpee or Mike Tyson he entire time. We also only flipped up Curls once. We did do a lot of WWIIIs, Coupon Complexes, high pulls, Mt. Climbers, and Military presses though.
Busted out the Merkin Complex which a few folks have seen before in videos. Will do more of these on Memorial Day so be prepared. I’ll send a video in the preblast.
Was worried we would match the board before time ran out, but luckily, we all have shitty memories. It ended up being a decent workout. Definitely worth doing again especially if the weather is bad. Looks like Gummy Bear is going to steal my game idea the next 2 days. Don’t blame him though since it does make working out a little bit more fun.
Keep EHing. Hoping to see more guys post now that the temps are warm. Great to see Mongoose out on a weekday. Good work OG and 2005 for reaching out to him.
Keep improving. Keep holding each other accountable.
SYTIG,
HHH