Troy

Oct 09 2026

1 Mile Bear Crawl

Date: 10/9/26

AO: Troy

PAX: Dr. Scholls, Smokey Robinson, Pacrat, Optimus, Gummy Bear, Bump, OCB

WARMUP

10 SHH IC
10 Bean Pickers IC
10 SSH IC
10 Windmills IC
10 SSH IC

THANG

PAX 1 Bear crawls along this path around Highland while PAX 7 leads a set of whatever exercise they choose and to whatever rep count they desire. Once finished PAX 2-7 run to catch up to the PAX 1

PAX 2 then takes over bear crawling and PAX 1 leads a cadence. Continue through the order til the 1 mile loop is done!

MOLESKIN

Great job everyone we pushed through something tough all all bearcrawled about 1/7 of a mile (probably a bit more with brother Bump doing what he could). I’m very proud of a couple guys I want to shoutout 1 who was there and one who was not but his impact was evident.

Smokey Robinson and Clif Bar. You two have really stepped up your posting and leadership these past couple weeks. It’s a surprise now to not see you two at Troy and that is a beautiful thing! Clif we missed you today and Smokey you rocked it way to bring an FNG too this week.

I announced today I’ll be putting together a Freed To Lead study element to workouts soon. Still hammering out the details on where and how were going to go through it but if you do not own Freed To Lead please reach out to OCB so you can participate in the discussions! Let’s make F3 the leadership development group it is meant to be! Come post, support your brother when he Qs so he’ll be there when you do!

Prayers for Coors surgery coming up and Crash as he recovers from his injury still! Good coffee convo with Optimus and OCB about favorite restaurants around the country and the need for F3 to grow until it’s weird to find someone who’s never heard of F3!

-GB

Oct 02 2026

BACKBLAST 10/2/26 RAMBLIN’ GAMBLIN’ MAN @ TROY

Pax: PacRat, Clif bar, Crash, Smokey Robinson, Optimus(Q)
Warm up:
Beanpickers x 10ic
Toy soldier x 10 ic
IST x 10 ic
Hillbilly x 10 ic
Seal clap x 10 ic
Skull clap x 10 ic
Moroccan nightclub x 10 ic
Michael Phelps x 10 ic

Ramblin Gamblin Man–The Thang:
Key:
Dice Roll ——Excercise
7 10 squats & 4 piece
6 or 8 10 merkins & 4 piece
5 or 9 10 coupon complex
4, 10, 11: Pick a number 1-3
Doubles –10 burpees and roll again

Option I Sprints 7 lines, 10 squat thrusters, 10 WW1
Option II Motivator 9-5, 10 overhead press, 10 Scorpion drydocks
Option III 6 piece x2, 10 curls ic, 10 American hammer ic

Dice Rolls:
6
11 option III
5
6
10 option I
6
5
6
5
7
9
8 Doubles
5
9
8 Doubles
5
8

Moleskin: I had fun with this Q and I think it was well received. The dice were kind with doubles only tolled 2x. The most common combination was 5 & 9 which yielded 10 coupon complex. The least common was the 7 which has the best odds so figure that one out? Somewhere I missed a dice roll because we did all 3 mini workouts once. Great group of guys today and we had fun with the music in the background. Big bonus for 100% coffeeteria today!

Sep 30 2026

BACKBLAST: Tuesday, 09/29/2026: What is… A Beatdown @ Troy

Date: 09/29/26

PAX: Clif Bar, Nut House, OCB, Optimus, Roadshow (QIC), and Smokey Robinson

Warm Up:

10x IC Bean pickers
6x IC Willie Mays Haze
10x IC Moroccan nightclubs
10x IC Seal claps
10x IC Skol claps
10x IC Michael Phelps
10x IC Toy soldiers

The Thang:

Jeopardy:

Each question is worth 5 points
5 questions per round
All PAX were on the same team
At the beginning of the round, PAX picked a number 1 through 10 (all corresponding to some predetermined workout)
At the end of the round, subtract the PAX’s score from 50 (typically) to see how many of the workout they would do
Standard Jeopardy rules: +5 for correct answer, -5 for wrong answer, and 0 for no answer

Categories:

I Remember That (questions related to computer memory)
Nintendo Rage Bait (questions related to very hard Nintendo games)
It’s a Wonderful Film (questions about Christmas movies)
Sportsball (questions about sports facts – requires sport to involve a ball)
Where It’s At (questions around geography)

Workouts (I’m not sure if I got this right):

35 squat thrusters
5 parking lot laps
45 kettlebell swings
50 IC mountain climbers

Moleskin:

I’m not going to go into all of the questions due to time. We got through four rounds. The film questions were mostly easy. I took several questions from the drop a pin channel on Instagram for Where It’s At – probably too hard of questions for here. We never hit Sportsball. All of the questions were related to some type of championship or interesting stat. Nintendo Rage Bait ended up being harder than I anticipated. The issue was that all of the questions were basically variations of each other and the differences were subtle. So it was easy to pick the wrong game. Next time I need to make sure there is more of a hint in the question. I Remember That was tough, but Nut House helped get the first two and the group figured out the third (with a little help I think), and then moved on to another topic.

It was definitely fun and I would definitely do it again. I spent a good chunk of Monday coming up with questions. Workout wise, we didn’t a whole lot done, but what we did was still a bit rough.

Thanks everyone for coming out, and I hope you all enjoyed it.

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 🌰 🏠