AO: The Alamo
F3 – Q12:RVA1
Q: Pad Thai
PAX: Flyboy, Matlock, Swoop, Ponch, Nancy, Globetrotter, Heist, Toby, Woodsmen, Dumar, Tzatziki, Futon, Wildcat, Warby, LeDuke, Snookie – 17 Strong!
Date: January 5, 2026
Field prep: None.
Plan: Break up parking lot/field into short quarters for running.
5:30AM Begin!
◦ Side-Straddle-Hops
⁃ In cadence
⁃ Exercise
⁃ 40x
After side straddle hops, do alternating overhead triceps while I share who we are:
Overhead, tricep stretches
Intro:
We are F3
1. You never pay to be part of our workouts
2. Open to all men (No matter the man, you are welcome here)
3. Meet in the great outdoors
4. Peer lead (we practice leadership by leading each other in a rotating fashion)
5. Ends with a circle of trust.
We leave no man behind, but leave no man where you found him. This life is hard, we’re here to not do it alone.
Please modify as needed throughout the workout and keep moving. If form is breaking down, modify. If you may faint or get sick, pause exercise.
◦ Michael phelps
◦ Beet pickers
⁃ In cadence
◦ Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]”
⁃ x 12 small (transition: “make them bigger” )
⁃ x 12 big
◦ Sideways lunge stretch- Willie mays hays
⁃ In cadence
◦ Mosey to opposite side of parking lot
Mosey 4 sections of Alamo lot
1. At bottom of hill, we will start with 10 Inchworms
⁃ On my down
⁃ For the first run through, we will stay together.
2. Line-up at bottom and then mosey to top corner of lot
• 10 Werkins
• Mosey to top of other hill of parking lot.
3. 10 Merkins
• Then mosey down to bottom of parking lot
4. 10 Narrow merkins (Nerkins?)
• NOW- Repeat!
• New rule: 5 at each of 4 points all the way through and then we will do one less together all the way to 1.
• FINISH EARLY – Squats
Brief breather
2nd Set:
1. Carolina Dry Docks 20x
• On my down
2. Dead bugs (opposite arm to leg) 20x
• In cadence
3. T-claps, then mosey to start. 20x
•. In cadence
Repeat 3– 15x,10x, 10x
Mary
Thread the needle – Stretch
⁃ On my command: Down, and then up.
Skaters
⁃ Swing back leg across
⁃ On my down, alternating swinging legs
Water Sprinkler lunge
In a lunge, opposite hand on ground supporting and then same hand as leg goes behind your ear to twist towards the leg and towards the sky.
Rolling C3’s: Child-Cat-Cow
Starting position: Table top
⁃ 1. Push back into child’s pose (stretch put the lower back)
⁃ 2. Roll forward into Cow pose (udders hang low)
⁃ 3. Switch to cat’s pose
⁃ (Count) and freeze on Cat’s
⁃ 1. Roll into child’s pose
⁃ In SLOW, pacing cadence.
Starfish stretch:
• Start face-down
• One arm will stay stretched out behind you and you will twist your hips away from that arm behind and your shoulder, and use your leg to stretch out. Opposite hand can stabilize.
LBCs
Rosalita—Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start.
⁃ Forward lunges and over head stretch of opposite arm
⁃ American Hammers
⁃ Luge—From flat on your back, raise both your head and upper back and feet off the ground. From here, bring your knees and chest together, then return to the starting position.
Stretch—Clasp hands behind back, lift from waist out and up towards shoulders and add forward bend/fold as you are comfortable for a nice stretch
• On your own
Circle of Trust
1. Count-a-rama – 17
2. Name-o-rama
3. Announcements:
“Frozen triangle” coming February 7th.
4. Words of wisdom (W.OW)
W.O.W.
Respect and consideration for the “M”- a fellow yet delicate heir of God.
”Husbands… treat your wives with consideration as the weaker partners and show them honor as fellow heirs of the grace of life. In this way nothing will hinder your prayers.“
1 Peter 3:7 NET
In the book, “Love & Respect”, a picture using this verse was painted that has helped me in my marriage — picture men as a vase made of copper and women as a vase of beautiful porcelain. Each is useful and has its purposes. Yet you learn to handle them differently. Both can be damaged and need sometimes different treatment and care. Be considerate of each other.
Let us treat our Ms with consideration, respect, and kindness. They are equal heirs of the grace and life given to us in the family of Jesus. Knowing this, if we treat the women in our life poorly, especially a wife, mother or significant other—our own relationship with Jesus and even our prayers can be hindered.
”Husbands, in the same way, treat your wives with consideration as the weaker partners and show them honor as fellow heirs of the grace of life. In this way nothing will hinder your prayers.“
1 Peter 3:7 NET
Prayer requests
– Flyboys sister, lump found recently
– return to school and health
