AAR: Disruption is motivated by love. The leader holds a vision for a better situation and interrupts the status quo to accelerate movement toward it.
FNG: Kodiak 🐻
5:30 WoR: SSH, abe vigodas, arm circles, flap jack, overhead claps, seal claps
5:33 Da Thang: 5 alive
1. Plank jack
2. Merkin
3. Shoulder taps
4. BBS
5. Burpee
6:00 Ring of fire: each PAX leads
leg lifts, Freddie Mercury, box cutters, flutter kicks, mt. climbers, good mornings (toe touches); Am. hammer, pump jack
Lone Mountain A.O.
3 PAX
0533
Circle up, ACC small,
• F3 Mission Statement
• 5 Core Principles
• F3 Credo
Warm-Up
Bean Pickers x10 IC
Toy Soldiers
Arm Warmup Complex:
• AC Forward x10 IC
• AC Reverse x10 IC
• Skull Clap x10 IC
• Seal Clap x10 IC
• Moroccan Night Clubs x10 IC
• 10-count hold
SSH X30 IC
Perfect Squats (from the hole) x10
Perfect Merkins x10
2 laps around the basketball courts
The Thang
Run to the nearest bench
5, 8-count step-ups
Repeato all the way down and back (8 sets)
Walk to the opposite side to recover
Run to the nearest bench
5 Merkins at each bench
Repeato all the way down. 4 sets total
On the way back, 5 incline merkins at each bench. 4 sets total.
Walk to the opposite side to recover
Run to the nearest bench
5 Bobby Hurley’s at each bench
Repeato all the way down and back (8 sets total)
Mary
6 minutes of Broga
0615
Godspeed gentlemen. It was great meeting you both.
God bless your M and incoming 2.0 Newsy
73’s
PacRat
KD9GNS
Today we took a risk in trying the workout; we risk when we share uncomfortable things with others. And when we find we can do the workout, when we find that others treat our brokenness with compassion and respect, then trust is built. In your groups, in your teams, look to recognize when someone is taking a risk with you and treat that with respect. Show them that they are safe with you, and you will build trust.
WoR: 5 core principle burpees, SSH, lizard lunge, one-leg plank, twist, shoulder-rama: circles, flap jack, overhead claps, Moroccan night clubs
Da Thang: 5 alive
Ring of fire: PAX take turns leading an exercise:
mt. man poopers, LBC, box cutters, high flutter kicks, Am. hammers, lizard lunge, one-leg dog, hover, twist
WoR: 10x SSH (2is1), lizard lunge, 3 leg dog, mozy 1 mile round water
Da Thang
Yoga for Men Episode 17 (Breathe and Flow) (partial)
CoT, Prayer
PAX: 1 @What?
FNG: 0
Invitation: think of when you were learning something, and it was hard, and you thought about not doing it. In that moment, what helped you to keep going? Now think about someone in your circles that is in that moment; what can you do to support that person?
WoR: one-leg Plank, runner’s stretch, rotate, 10x Abe Vigodas
Da Thang:
We ran/rucked along the trail; greeted our friends Mike and Doug; didn’t see James. Met Robin who was curious about our flag.
Demonstration of balls-to-the-wall
Shirt-swap: Sweetheart received his first F3 shirt and What? got a special Spudman shirt. Win-win!
BACKBLAST 3/24/26 5:15-6:00am AO-deathpond
Q: sweetheart
PAX: @What?
FNGs: 0
COUNT: 2
WARM-O-RAMA
Michael Phelps IC
Grass grabbers IC
7-1 motivators
Plank-o-Rama to “Pain” by three days grace
10 count each IC
1- high plank alternating toe taps
2- low plank jacks
3- right side plank knee drives
4- left side plank knee drives
5- commandos
6- high plank shoulder taps
7- low plank hip taps
8- right and left side plank jacks
9- high plank hold slow 10 count
Shoulder blaster to “harder, better, faster, stronger” by daft punk
10 count each IC
1- LBACs
2- reverse
3- Moroccan night clubs (MNCs)
4- bent arm MNCs
5- chinooks
6- reverse
7- shoulder press
8- seal claps
9- albatros wings
10- cherry pickers
11- cherry droppers in a squat
12- 45deg hold until song ends
THE THANG: Deck of cards, 12 min on, 1 min rest x2
# on card = that many reps
Hearts = merkins
Diamonds = coupon curls
Clubs = skull crushers
Spade = coupon thrusters
Red faces = 10 v ups
Black faces = 10 American hammer
Aces = ladder sprints
Jokers = 5 burley burpee (3 merkins, squat jump Bonnie Blair)
COT
Symbols: clubs, spades, diamonds, hearts
Commitments to improve with a small and simple thing in: the clubs we’re members of, work, our relationship with our M, our relationship with God
Easy 1 mile mosey as the sun began to rise
Thanks What? for posting and inviting!
SYITG!
Moleskin (audio): consider how will my grandchildren tell the story of what I did in difficult situations? Choose to be responsible.
WoR: lizard lunge (aka runner’s stretch 🏃); abe vigodas
Da Thang:
Run along trail.
Met Mike and Doug, trail regulars; also rucking James: each with his dog(s) 🐕
CoT: prayed to be peacemakers
My daily red pill is to accelerate my fitness, fellowship, and faith through commitment and action. F3 is an organization of leaders. We are F3. (QSource video, not audio today)
WoR: SSH x20, runner’s stretch (lizard lunge), 3 leg dog: focus on calves with some attention to deep hip opening.
Da Thang: mozy ’round the mountain (when she comes!)
AAR: Accountability: a Standard is unambiguous (in contrast to vague–albeit positive–intentions). There is a difference between Blind Spots, which a man cannot see and therefore cannot overcome and Moral Weaknesses, which we are aware of and can address. (listen to audio for more)
WoR: Tie-fighter, flap jack, seal claps
Da Thang: 5 alive
1. Merkin
2. Mt. climber
3. Plank jack
4. BBS
5. Squat jump
Mary / circle of fire
* Box jumps
* Box cutters, flap jack
* Burpees
* Am. Hammer
CoT: yup
Date: 2/28/26
AO: Rootstock
Q: Gribble 🃏🫀🤟🇺🇸
Co-Q(s):n/a
PAX: 1
FNGs: 1
Tyler Merrill
(I have his number, but don’t know what to do with it other than texting him)
Count: 1
Conditions: Gloomy 🙂
⸻
WARM-UP
Meet and greet
⸻
THE THANG:
Walk and talk to further brotherhood
MARY
Reflections to unbury the deep desires of our hearts and the vitality required for the vision/journey of Life.
⸻
ANNOUNCEMENTS
• great things are coming
• actually… You are already here:)
⸻
FINAL MESSAGE / TAKEAWAY
Launch out and don’t look back.
Philippians 3:13–14
F3 Emberwatch 