COP
rolled up for a front seat at the rocketman fest
warmarama in the herme way
Thang
DO EACH SET 3x
Adding 5 reps to each ex
Set1
Swing x 10
Curl x20
Romanian deadlift x5
Ww3 x 5
Set2
Skull crusher x 15
Single leg deadlift x 5 each leg
Squat x15
Bench 20
Set3
lawn mower x15 each side
Thruster x10
Alabama prom x15
American hammer x 25 single
Set4
21’s
Halos 5 each way
v sit 5
Merkin pull thru x 5
COT
names, numbers, YHC brought us out
pleasure and privilege
Complaints and mumble-chatter rampant to start but the PAX of 11 settled in for another HBR beat-down. Here is how it went down:
Hey Fudd, the Q sheet was open, so YHC showed leadership and took it. Stop whining like a little bitch. Good work from other PAX members. Great to have Mariner back. Piglet is just a different species from us Clydesdales.
Keep an eye on t-shirt order by DTH.
God is good all of the time!
Attila
A prime PAX of 5 went Deep for another beastly Q by YHC. Here is how it went down:
All was quiet at SPES despite school about to commence. Great work by the PAX. Great to be back in town. God is good all of the time!
Attila
The bell rang and five pax plus one canine posted for the weekly gathering of the St. Christoper’s Country Club.
I’m still not sure why Faceplant brought his dog Parker, but he was generally a pleasant and upbeat companion and even he couldn’t keep up with FP on the hot laps, which made me feel a little better about being at the back of the peleton.
I would upload an image of what Parker looks like, because he’s pretty much a dead ringer for that DOGE dog you see on social media, but apparently I don’t have permission to upload images. (It’s probably just as well; back in the early days of F3 Nation we had to pay our a settlement to a trolling copyright attorney because we basically were posting too many photos of Fat Axl Rose (aka Faxl Rose) in our backblasts.)
FP says Parker is such a mutt that he was told not to even attempt a 23 & Me test on the him, that it would probably overload some innocent DNA lab’s circuitry. That being said, I would specify his breed as #GoodBoy and leave it at that.
If, like me, you can’t believe that it’s still not Labor Day, there’s a reason. Memorial Day this year was as early as it possibly can be (May 25th) and Labor Day is as late as it possibly can be (September 7th), which means that the summer of ’26 is 15 weeks long instead of the usual 14. They say it happens this way every seven years …🤷
Here’s what we did:
Set 1: Pogo Hops / Imperial Walkers + Hot Lap
Set 2: A/S KB Lift to Shoulder Press + Hot Lap
Set 3: A/S Lawnmower Pulls + Hot Lap
Set 4: Curls / KB Swings + Hot Lap
Set 5: Weighted Squats / Lunges + Hot Lap
Set 6: 4 Minutes of Mary
Thanks to all who answered the Slack call to post; this is a workout that is greatly enhanced by the exponential impact of #MumbleChatter!
OBT
3 HIMs and 1 rucker converged in the dark parking lot of Mary for 45 minutes of bootcamp. As no pax was on the Q sheet, we commenced with a hot potato.
COP: Bodos took the start with some dynamic stretching
Triple Check: dips, wall sits, run to the pull up bar, 3 pull ups, run back. Potato passed to Swirly.
Picnic Tables: dips, incline merkins, step ups
Curb Crawls: bear crawl up to 5. Pass to Faceplant
Burpee Suicides: on the tennis courts, run to baselines, burpees, lots of em.
Back to the flag for final COP.
NMS: sorry for the late BB, good work gents!
5 able bodied HIMs and 1 ailing HIM posted in the ever darkening gloom on this first day of school. Did we meet this day with excitement for what was in store for our children for this next year? Hell nah, remembering our angsty teen years we put up a 45 minute rebellion sesh.
WARMERAMA:
COP #1: Adora
COP #2: AMRAP
COP #3: MARY on top of Mt. Chaplain as the sun rose
Mosey BTTF for COT:
Naked Moleskin: In a house of 4 young boys, showing them the original karate kid is a not advisable IF mother is around.
Announcements: (see SLACK!)
Prayer Requests:
Today is the first day of school for all the public school kids, 8 men met at a school parking lot to kick things off right.
Mosey to Third Church parking lot for a COP consisting of various exercises.
Mosey to the back parking lot at Third Church, line up and each man complete a rotation of 5 Merkins of various types followed by 5 Ab exercises. Rotating each parking spot and Bear Crawling between.
Once that is completed complete a run to the far end line and back, repeating but stopping one line shorter each time.
Bear Crawling back to the start with EF Hutton waiting until the last man got to the 4th spot before he started, and he still beat everyone but Upchuck.
Wall Work – Wall Sits and Balls to the Wall
50 LBC’s OYO, 50 APD’s OYO
Mosey to the far parking lot with the Cinderblocks, each man grab a block. YHC picks a exercise with the Block, complete 20 OYO, then do 10 Squats OYO and the next man pick a Block exercise and we do 20 and then 10 squats and rotate until every man has led. At the end complete 50 Chest Presses OYO and then return the Blocks.
Mosey Back to the flag for a Burpee Ring of Fire to finish up.
Announcements – Summer Tour: WTH on Wednesday and Rock and Roll on Saturday. Speakeasy Meal Train.
Prayer Requests – Speakeasy as he battles Stomach Cancer.
NMS – 62 degrees on the first day of school, is it going to be an early fall? Thanks for the opportunity to lead and its good to be back in the saddle at Hoedown.
Four brave souls — Hermey, Futon, Nancy Lopez and Globetrotter — departed New Market together for the morning’s festivities and met Snooki at the AO, bringing our total to five.
We began innocently enough with some stretching, Motivators, Nancy Kerrigans and Apolo Ohnos.
For a few brief moments, this actually resembled an F3 workout. Then the frisbees came out and recess began
PAX divided into two teams and were given a very sophisticated set of instructions:
Pick something in the distance. Throw a frisbee at it. Run after it. Exercise. Repeat until somebody actually hits the target.
Targets were called throughout the general AOR and the PAX proceeded to run around like a group of unsupervised schoolchildren who had just discovered recess.
After every throw came an exercise, including (but not limited to):
● Merkins
● Carolina Dry Docks
● WWII’s
● Squats
● And whatever other punishment seemed appropriate at the time
It quickly became apparent that some PAX were considerably more gifted with a frisbee than others.
Names will be withheld to protect the guilty (and mostly because the Q can’t remember who sucked the worst.)
Frisbee Down!
A 10-burpee penalty was established for losing a frisbee. Naturally, we lost one (and a half).
Ten burpees.
Fair enough.
But then Nancy Lopez decided merely losing a frisbee lacked imagination and managed to put one down a storm drain (seriously, not sure how that’s even possible).
At this point the beatdown temporarily transitioned from F3 Fitness to F3 Public Works.
Futon and Hermey immediately took command of the recovery operation and after considerable engineering analysis, several questionable ideas and the deployment of a ratchet strap, the team managed to lift the manhole cover and successfully recover the frisbee (there are undoubtedly municipalities paying six-figure salaries for this level of expertise.)
Pax were reunited with their frisbee, the taxpayers were spared. And somehow nobody ended up underground or stuck in the drain system.
Back to the Beatdown
With all government infrastructure returned to approximately its original condition, the PAX resumed running around the AOR throwing plastic objects at things.
More running.
More terrible throws.
More exercises.
More running.
Eventually we finished with some Mary before closing with Countorama, Nameorama and prayers. A successful morning. Or so we thought.
One Final Evolution
As the PAX prepared to leave, one individual — who shall remain nameless to protect the guilty — apparently decided that the beat down had not provided Globetrotter with sufficient cardio so unnamed PAX attempted to run over the Q with his truck.
Fortunately, years of elite athletic training immediately took over and with cat-like reflexes, Globetrotter executed what witnesses will undoubtedly describe as a spectacular vertical leap into the truck, narrowly avoiding serious bodily injury.
Others may describe it differently, but their statements are unreliable. No charges or lawsuits (for severe emotional districts) have been filed as at the time of this writing.
What We Learned
● Frisbees can make grown men behave like 10-year-olds.
● Frisbee-throwing ability varies dramatically among the PAX.
● Losing a frisbee costs 10 burpees.
● Nancy Lopez can apparently hit a storm drain better than an actual target.
● Futon and Hermey are now qualified municipal utility workers.
● Ratchet straps solve most engineering problems.
● Globetrotter still has elite reflexes.
● Apparently completing the beatdown does not mean the Q is out of danger.
Five men entered. Five men survived, and all but one frisbee was ultimately accounted for.
And despite a last-minute attempt to reduce future Q availability, Globetrotter lives to Q another day.
two men this morning a great time in the gloom
**Warm-o-Rama**Moseyed around the area to get loose, working through the warm-up almost entirely in conversation with Trojan — good sign of an AO that’s found its rhythm. Don Quixote in cadence, Michael Phelps, obliques (right and left), capped off with 20 merkins (10 on a 2-count) to get the blood moving
.**The Thang***Baseball Diamond — 3 Rounds:*- 15 merkins at 1st- 15 squats at 2nd- 15 Freddie Mercuries at 3rd- 15 burpees at home
*Dora at the Playground:*Partner-style — one PAX ran the gravel track around the playground while the other worked through 25 pull-ups, 50 merkins, and 100 dips.
*Wall Work — The Great Wall at Bon Air Elementary:*Full stop for wall work, hoedowns, 15 donkey kicks, 15 milkers, and 15 more donkey kicks.
*Bus Loop Wind Sprints:
*A few sprints working up through effort levels — 50%, 75%, up to 100% — then moseyed back.
*Curb Work:*Closed out with 25 curb ups and some more ab work.**Mary*
*Cooldown and a prayer walk around the church.*
*COT**Good fellowship and conversation to close it out. Talked through the Hernán Cortés question — tool in the hand of God, or violent and objectionable conquistador? — with some solid reflection on the age of exploration. Trojan and I got into male leadership: the accountability that comes with hard decisions, and the need for bold leadership in the church — men willing to take risks for the Kingdom and for the good of their communities.**Announcements**- Snuff’s pool party — 8/28, 6:30 PM- Elle Woods leading a food distribution event on 8/29 — reach out to him for detailsAlways amazed how much you get out of a workout even when it’s just two men in the gloom. ?
Seven PAX and one Rucker posted to Dogpile. With no rain after all several pax tried to stay out of the wet grass. Luckily their attempts were thwarted.
COP: SSH, Don Qs, Helicopters, Ukrainian Soldiers, merkins, LBCs, Scorpion Kicks.
Over to other COP cicle for Bermuda triangle: 1st round 15 HRMs, 30 Heels 2Heaven, 45 SSH. 2nd round: 10 Burpees, 20 Reverse Crunch, 30 Squats. Mosey over to Amphitheater; 7 Dips every step on way up. Down – 5 Derkins each step.
Mosey down to Rusty Cage, avoid the snake, and 3 sets of 8 Pullups and 10 Jerkins. Mosey to front of Carrilion and partner up: 3 Rounds of 20 PLTs. Back to COP circle to kill some time with stuff then back to Flag.
YHC took us out. Near perfect attendance at coffee at Libby Market.
NMS: Apparently Oyster pays no heed to road signs at 5:50 in the morning, according to Upchuck. Blank Space was talking up his Q at Dogpile next week, see what AI dials up.