Total count: 5
PAX: Hoosier Daddy, EPO, Rawhide, Tombstone
FNGs: None
Other PAX: None
None
Total count: 11
PAX: Yak, 10 count, The Alchemist, blood donor, EOM, GTA, Hold It, Oxbox, Sparky
FNGs: Seth Crook (Alice)
Other PAX: None
Warmorama Abe vagoda 10 ic Chain breakers 10 ic Hillbillies 10 ic Silent ssh no one stoped on command so 10 burpees. Silent ssh and everyone stopped perfectly The Thang: Ralph R- run to parking lot by the skate park. A- (abs) war hammer. 1 ww2 sit-up and 4 American hammers L- lunge walk each parking space and at each line do 4 Bonnie Blair’s P- primate humpers, monkey humpers, gorilla humpers, spider monkey humpers H- hip thrusters Extra was a cocaine bear, bear crawl each to each parking space and do 1 merkin. Welcome FNG @Alice, Seth Crook
Total count: 6
PAX: Buddy the Elf, Chernobyl, DadBod, Inches Short
FNGs: None
Other PAX: Sting
Warmorama: 20x Side Straddle Hop 10x Merken w/Ruck Plank w/Ruck Shoulder Press with sandbag/cindy
Thang: Mosey to beach with ruck and sandbag/cindy Ruck to Johnny Mercer pier and back through ankle deep surf
COT: Glory and praise for beautiful day and good fellowship. Peace to Inches Family and prayers for DadBod sisters' aunt.
Post workout/coffee/EC: Great time hanging out by the docks for coffee and fellowship. EC with SUP and eFoil. Thanks for the great start of a morning :)
Total count: 3
PAX: Tom Sawyer, Tooth Fairy (Rocco)
FNGs: None
Other PAX: None
Three senior amigos started rucking around the park and surrounding neighborhoods at 0530 sharp. Discussed the 5th virtue of virtuous leadership, Courage. Tom Sawyer summed up the topic by recounting a shining example of grace under pressure displayed by Todd Beamer on 9/11/2001.
The old boys were just getting warmed up around 0615 so the rucking and mumblechatter went into OT to allow for more talk on grandkids, sports, growing up, and the nutritional benefits of Nutella.
Concluded the ruck at 0656 and followed with a standing prayer huddle (to help preserve senior knees) for COT. Grateful for the good health to ruck and the good men to do it with.
Total count: 3
PAX: Tom Sawyer, Tooth Fairy (Rocco)
FNGs: None
Other PAX: None
Three senior amigos started rucking around the park and surrounding neighborhoods at 0530 sharp. Discussed the 5th virtue of virtuous leadership, Courage. Tom Sawyer summed up the topic by recounting a shining example of grace under pressure displayed by Todd Beamer on 9/11/2001.
The old boys were just getting warmed up around 0615 so the rucking and mumblechatter went into OT to allow for more talk on grandkids, sports, growing up, and the nutritional benefits of Nutella.
Concluded the ruck at 0656 and followed with a standing prayer huddle (to help preserve senior knees) for COT. Grateful for the good health to ruck and the good men to do it with.
Total count: 12
PAX: last, Tiny Dancer, hoveround, Crockett, Kopi Luwak, Raygo, Jingle, Captain Jack, Clog, Fun Size, Windex
FNGs: None
Other PAX: None
Who else can say they share a birthday with Pusha T and Dennis Rodman?
Warm-o-Rama
Seal Clap x 18 Imperial Walker x 18 Windmill x 10 Arm Circles World's Greatest Stretch
The Thang
Mosey to the tennis courts parking lot
Burp and Press
Ascending Burpees and Air Press at a 1x4 ratio. We finished with 54 burpees. Why? I have no idea....and Last was not happy.
Mosey to the tennis courts
54 Rep Challenge - bear crawl between stations
Merkins x 54 Bench Squats x 54 WW 2 Sit-ups x 54 Overhead Claps x 54 Step Ups x 54 Lunges x 54
54 Yard Dash and Do
Run 54 yards Bobby Hurley's x 18 Run 54 yards Ranger merkins x 18 Run 54 Yards LBCs x 18
Mosey back to the flag
American Hammers x 18 IC Freddy Mercury's x 18 IC Leg Lifts x 18 IC
Yoga, compliments of TD
COT
Prayers for Hahvard's family
Here's to another year of F3. Love you guys! DC
Total count: 4
PAX: The Alchemist, Chum, Milton
FNGs: None
Other PAX: None
EC: Taaco Tabata Truck rolled into OTE!!! Chum and Milton got their fill!
Warmup: -Pebble pickers -hillbillies -every 10 seal claps then a burpee until we get to 50 seal claps adding aa extra burpee after each 10 seal claps!
Thang 1: 1000% Guaranteed to get stronger! -it called for rain so we brought out the thunder plates!!! -get a partner and a plate. One stays to do the exercise while other rotates running down the lot, doing 3 flying squirrels, then running back! -exercises:
Ended with big boy break down. Do 10 then 20 LBC’s. Go down one big boy but keep the 20 LBC’s after each set of BB.
Prayer Requests: -Give us the strength to bear the weight of these moments! -THE Goat! -Chums sons friends kidneys -My daughters apartment search
Challenges: -Who will be the 58th and only 2nd MonTuGaThunder Ray of 2025:
-MonTuGaThunder Ray Bolt Repeats Battle for the Dinner 2025:
-Kingtugas 2025! That’s MonTuGaThunder Ray + EC/Castle Black:
-Who’s the next King in the North!That’s Qing Castle Black at 5:30am then dashing to Bowsprit to Q at 7:00am!
-May 19th week is MonTuGa Thunder Poker Run!!
Best 5 card hand wins da Belt!!!
Announcements: -Cool Runnings every Thursday go run at LLP to add miles and beat the Nation!!!
Habitat: -usually the 3rd Saturday of each month from 7:45am to 2:00pm. -Next one: 5/31/25 -location: 3101 New Dawn Drive (in new Haven Place neighborhood)! -Task: Interior Hardware
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: TBA
Reminder: “ You just can’t beat the person that won’t give up……so BE that person!!”
Total count: 6
PAX: Jingle, Fun Size, Tom Sawyer, hoveround, DadBod
FNGs: None
Other PAX: None
6 PAX took advantage of the covered parking deck this morning. We had 3 runners and 3 ruckers. Thank you guys for showing up and getting after it!
Announcements & COT
Prayers for all M’s & 2.0’s
Cool Runnings Challenge - Every Thursday in May - LET’s PUSH OURSELVES TO BREAK 1,000 TOTAL MILES
It’s ALWAYS an honor & thanks for letting me lead ????????
Total count: 15
PAX: Trump, COOKIE, AchyBreaky, Buddy the Elf, P-Funk, Ugly Stik, SOL, Pixel Pusher, DirtyVein, Chernobyl, Kitten Biscuit
FNGs: Puddles
Other PAX: Dive Bomber, Freefall
Said we wouldn’t run in the lightning but….. oops! Trip to oceanic pier and then back to boondocks for a plunge. What a morning! It was awesome. Big props to puddles. What a day to be an FNG! Thanks cookie and freefall for making the trip. About 5 years ago my first ever post. SOL and Pixel were both present that day. So cool to see them at TT. Gump was also at my first workout but couldn’t find him today…
Total count: 10
PAX: Busted Grill, FLO, Torpedo, Sister Act, P Shooter, Pez, Da Rock, JustinTime
FNGs: JustInTime
Other PAX: COLA
Ran the Lake stopping for Periodic BootCamp Beatdowns. Ended with “Penalty Volleyball”. Every 3 points “Losers” were Punished … ugh …Penalized with Burpees and “Winners” with Merkins. Strong Work // Great Fellowship Hermey, Steel Plates and Snooki joined coffeeteria
Total count: 4
PAX: 10 count, Jingle, Fun Size
FNGs: None
Other PAX: None
Warmup: SSH x24 Mamba Night Clubs x24 Windmills x 8 Gravel Pickers x10
Grab a Cindy, and mosey to behind Williston. PAX will take turns pulling a card from deck. Once card is pulled, all PAX will perform that exercise, then move their Cindy down the court, suicide style. Repeat until PAX have gone up and down the court full suicide style.
Then a second round with Bear Crawls used.
Return to AO and all PAX performed Pull-ups. I also learned the difference between those and chin ups ????
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 8
PAX: Chop Shop, EOM, Bing, DeBardelaben, Total Eclipse, Oxbox, Chum
FNGs: None
Other PAX: None
Warm-o-rama Count-o-rama
The Thang: The Murph Circuit 6 stations looping around the pond, 2 minutes to run to the station then with remaining time perform exercise! Pull-ups at pull-up bars and exercise station Merkins at the round-a-bout and FIA parking lot Squats at the 2 picnic table patios
That def. got us prepped for the real deal on May 26th!!
COT Name-o-rama Announcements Prayer Requests Prayer
Total count: 9
PAX: letc, milton, Mr. T, Jiffy Pop (JP), Steak Knives, Allman Joy, DadBod, Showboat
FNGs: None
Other PAX: None
Good heavy music was playing - and we got soaked!
After warmup we did
Round 1 DORA
100 reps Curls squats Big boys
Timer was the partner ran to the speed bump, 5 burpees and ran back
Then mosey around the pickle
Round 2 DORA: pick a different partner
100 reps Cleans Rows? I can’t remember what it was! Chest press
Same timer as before
Mosey around pickle
Round 3 DORA:
100 squats
Then COT
Prayers for LETC’s Mom who fell while Doing something cool (a river cruise in Germany) and injured her shoulder, elbow and also hurt her head. LETC is traveling to bring his Mom and Dad back home safely.
Thanksgiving for Allman Joy’s son who won the ‘growing in Grace’ award at school!
Showboat is also celebrating his wedding anniversary.
Mr T’s M is cancer free.
We all have so much to be thankful for.
Total count: 8
PAX: Dollarweed, EOM, Fun Size, Inches Short, Oxbox, The Alchemist, Jingle
FNGs: None
Other PAX: None
Warmorama
15 plank rocks 16 turbo cat hip rolls (8 each side) 30 mummy kicks 30 running hammers 20 goddess tea bags
Name-o-Rama
Mosey to skate park parking lot, 3 burpee bump jumps with escalating merkins along the way
The thang: 17 ascending parking space suicides with work each time you return to the start
Prayer Requests:
Thanks for coming out and supporting. Cheers to ya, boys!
Total count: 13
PAX: Tomahawk, Clog, Bing, Kramer, Special K, R2, Magnito, R-X, Fun Size, Bartman
FNGs: None
Other PAX: Doc, Piggyback
Warmup: SSH x24 Dark Troopers x15 Chain Breakers x10 Toy Soldiers x10
All PAX grab a rock and head to tennis court For: Kid Laps All PAX will do exercises that last until 2.0’s make a loop around the tennis courts and did bear crawls Exercise 1: Planks Exercise 2: Rifle Carry Rock
Then, mosey to the playground All kids get play break in playground while PAX perform a DORA outside the playground. Movement is a lap around playground. Curls x100 BBSU x150 SSH x200 Goblet Squats x150 American Hammers x100
Then it’s a round of Kid-Dash 2.0 will create a path for all PAX to travel around playground with. Then, each PAX will take turn running course while others hold Wall Squat or flutter kicks and then we all followed R-2. Picked up trash and return to AO
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 23
PAX: Spotlight, Chernobyl, Stud Finder, Dixie Chick, Duty (Scott Nelson), Busted Grill, bluesteel, Pledge, Flight Nurse, Sister Act, Dad Joke, Steak Knives, Vogue, Gump
FNGs: Andouille
Other PAX: Coco Puff, Great Wolf ???? , Elsa , snoop, voice crack, flow, flounder
Disclaimer ✅ Mission ✅ 5 Core Principles ✅
Warmorama
SSH x 20 Windmills x 10 Mountain climbers x 10 World Great Stretch Copperhead Squat x 10
The Thang
Mosey to echo chamber for a Jack Webb – “MERKIN MADNESS” • 1 Merkin to 4 Air Presses, all the way to 10 Merkins / 40 Air Presses
Mosey to the Garden of Merlot( sound side of Blockade Runner).
DORA 1-2-3 – “Moist Tourism”
Partner up. One partner swims a set distance (timer) while the other grinds through reps. Flip-flop until totals are hit. We had some landmen do the same thing but ran the distance of the Garden.
Reps to Complete Together: • 100 Merkins • 200 Squats • 300 Flutter Kicks (4-count = 1)
Mosey back to the AO
Name-o-Rama, Announcements, Prayer, or Flounder lead us in BOM (Ball of Man).
Thank you for coming to beach and welcome to house visiting from downrange. Fill up the Q calendar and keep EHing those sad clowns.
Love ya, BTE
Total count: 2
PAX: Rip Rap
FNGs: None
Other PAX: None
Warmed up for a few minutes while discussing the level of torture needed to end the week… settled on 10 Hill sprints on a two minute interval.
Total count: 4
PAX: Dixie Chick, Steak Knives
FNGs: None
Other PAX: Rago
Three minutes of burpees for the buy in. We went up the ladder, came back down the ladder. We brought in sandbag for about a mile and a half and we cashed out with one minute of the preacher of pain.
Total count: 9
PAX: Bobby Knight, E6, Hamburgler, Jingle, Special K, Tooth Fairy (Rocco), Washed Up, Liberty
FNGs: None
Other PAX: None
Started 1 min early due to lightning Tooth fairy treated the PAX to coffee
Great start to the day
Total count: 5
PAX: Buddy the Elf, Salty, DadBod
FNGs: None
Other PAX: Shooter (Concord, NC)
Warmorama Seal Clap Arm Circle trio Copperhead squat
Top Gun Danger Zone Repeat for 10 Min Total 10x Curls 10x RDL 10x Overhead Press 10x Cindy Squat 10x Around the World
Every minute on the minute DANGER ZONE: 3x Burpees and resume where left off
Need for Speed?? Not so much. Mosey to pull up bars with favorite core exercise at each speed bump.
Shoulders Lost That Love and Feeling DORA 100 Dips 200 Decline Merk 300 shoulder tap Timer: Bear Crawl down the hill. Crawl Bear back up.
Time to Buzz the Tower.
Mosey back the AO
Total count: 3
PAX: Crockett, 10 count
FNGs: None
Other PAX: None
Warmarama:
First exercise was 25 SSH x IC Next was the Tennessee Rocking Chair Next was a mosey around parking lot
Then we returned to the mulch bed. In memory of @Hahvad we performed 73 V-Ups! Then we moseyed again. Back to mulch and 10 pull-ups oyo. Then 25-lunges in place. Then we played disc golf - the back holes - and were discovered no cages! We continued on and finished up. COT: prayers for 10-count daughter’s graduation, crockets daughter recent failure and disappointments with cheerleading, and hahvad’s family.
Total count: 5
PAX: Busted Grill, Hermey, Pez
FNGs: None
Other PAX: COLA
We were some Old Soaked Rats … headed right to the porch for coffee and forgot the nameorama
Total count: 5
PAX: GTA, Dalton, Short Sale, Magnito
FNGs: None
Other PAX: None
EC: run 3 miles just me
Warmup: -Pebble pickers -hillbillies -every 10 seal claps then a burpee until we get to 50 seal claps
Thang 1: Rolling Thunder -pick up the stones, Jerry can sandbags and 70 pound and 45 pound sand bag. -Move along the mile path. We’ll stop along the way to do exercises and switch items. You’ll do the exercise attached to the item. -stone- shoulder it/chest press -25 chest , 10 shoulder -Jerrys-curls/shoulder press-25 -sandbag-squats/cleans-10 squats deep, 15 cleans -we’ll make 10 stops so everyone gets both exercises on each item
Prayer Requests: -Give us the strength to bear the weight of these moments! -THE Goat! -short sales sister -Magnitos loss of mother in law -my daughters graduation
Challenges: -Who will be the 58th and only 2nd MonTuGaThunder Ray of 2025:
-MonTuGaThunder Ray Bolt Repeats Battle for the Dinner 2025:
-Kingtugas 2025! That’s MonTuGaThunder Ray + EC/Castle Black:
-Who’s the next King in the North!That’s Qing Castle Black at 5:30am then dashing to Bowsprit to Q at 7:00am!
-May 19th week is MonTuGa Thunder Poker Run!!
Best 5 card hand wins da Belt!!!
Announcements: -Cool Runnings every Thursday go run at LLP to add miles and beat the Nation!!!
Habitat: -usually the 3rd Saturday of each month from 7:45am to 2:00pm. -Next one: 5/31/25 -location: 3101 New Dawn Drive (in new Haven Place neighborhood)! -Task: Interior Hardware
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Winnie’s Tavern
Reminder: “ When you have exhausted all possibilities, remember this….YOU HAVEN’T! ”
Total count: 49
PAX: ballbearing, Bartman, Blackout, Buddy the Elf, Captain Jack, Chernobyl, Chop Shop, Crockett, Dad Joke, DadBod, Dogwood, E6, EOM, Fusion, Gump, Inches Short, Jingle, NAPA, Pixel Pusher, Pledge, R-X, Redline, Sister Act, SOL, Sparky, Special K, The Alchemist, WNBA, P-Funk, sweatervest, Jiffy Pop (JP), Next Year, Inigo Montoya, COOKIE, Kingpin, Goober, Squeegee, Kitten Biscuit, Onset, mr.kotter, Travelin Man, Vandelay, R2, Zamboni, Pollen, Chum
FNGs: 1 Unknown, FNG Freetime
Other PAX: Free Fallin
It took SO LONG to find all yall on here ????
Ran a bunch, laughed some, and kicked a lot of ass across the Nation!
Let’s keep showing ‘em why we’re The Greatest AO around! Bring someone with you next week!
Total count: 7
PAX: Dixie Chick, Fun Size, Steak Knives, Drip, Spotlight, E-Brake
FNGs: None
Other PAX: None
Warmarama
Seal Claps x 20 IC Pebble Pickers x 10 IC Alarm clocks x 5 OYO Mamba Night Clubs x 20 IC
COUNTARAMA
Mosey to corner - start 4 corners C1: 10 Merkins C2: add 10 big boys C3: add 10 X factors C4: add 10 squats
Mosey the scenic route to the public library parking deck
Once inside we hit a quick 5 to 1 Burp-a-vator to get the heart rates up.
5 full SSH 5 half arm SSH 5 no arm SSH 5 hops 5 burpees Then 4, 3, 2, 1 the same way.
Partner up for Dora
P1 does exercise while P2 runs (timer) to next turn & back, then switch. P2 joins P1 until all PAX are done, then mosey to next level together
Set 1: Mike Tysons Set 2: SSH Set 3: Flutters Set 4: low plank Set 5: Plank jack
Conveyor belt if up last incline to the top (Pax hold balls to the wall and last pax drops to run to the front of the line, next pax follows)
Merkin mile at the top - 1 round.
Down the stairs & mosey through the alley
Back to AO for Mary Each PAX called and led an exercise for core work
Total count: 5
PAX: Hoosier Daddy, Redline, Onset
FNGs: None
Other PAX: Free Fallon’
Hopping fences
Total count: 7
PAX: Dixie Chick, Kopi Luwak, Salty, Jingle, Fun Size, Windex
FNGs: None
Other PAX: None
Good Tunes were playing, and we helped Kopi know he difference between Dire Straits and ZZ Top
5 burpee 5 lunge 5 imp walker 10 merkens 20 plank jacks 30’squats
Then at pull up bars we did 3 sets of 5 each:
Pull ups Merkens Squats
Then moseyed to goose poop island
DORA 100 merkens 100 big boy sit ups 100 squats
Back to AO for COT
Announcements: eternal respect to Hahvard and also joy that his funeral was a testimony to his impact.
-Out
Total count: 7
PAX: Walk in the Park, WNBA, Animal House, Dad Joke, Animal House, Dollarweed, Bunny Slope
FNGs: None
Other PAX: Sting
No one believed me when I said it would be casual haha but it was a beautiful long walk on the beach!
Casual Sandman, casual backblast. Next time it'll be a heater I promise!
Total count: 3
PAX: Dogwood, Tooth Fairy (Rocco)
FNGs: None
Other PAX: None
3 dudes and a pet dog met up at 0530 and rucked around Empie Park reflecting on the life of a true HIM, Hendrix Niemann, aka Hahvard. The F3 Virtuous Leadership Guide promotes the G3L formula for success. Get Right, Live Right, Lead Right, Leave Right…if the guide included pictures, Hahvard would be prominently featured.
COT: Prayers and thanks for our F3 community.
Total count: 10
PAX: Chum, Home Goods, Chop Shop, The Alchemist, Tuco, EOM, Cabana Boy, Oxbox, GTA
FNGs: None
Other PAX: None
Welcome to F3. I am Sparky and I will be your Q today.
I am not a professional. Modify for injury but not for effort.
Mission The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
5 Core Principles Free of charge Open to all men Held outdoors Peer led Ends with a COT
Creed Leave no man behind, but leave no man where you find him
Warmaroma Did a few warmup exercises, exercises explaining how and why we do things like we do in F3.
Thang Indian run and mosey around the park, stopping to do some exercises along the way Merkin Rock/coupon exercises Balls to the wall
Stopped at pull-up bars and did some partner work. Squats/pull ups
Mosey to the shelter 100 merkin 100 LBC’s 100 SSH Partner not doing exercises when to building and did 3 donkey kicks
Out of time. Mosey back to the AO
COT Spoken and unspoken prayer request YHC talked about the amazing celebration of life for our brother @havavad yesterday.
Thanks for letting me lead!
Get on that Q calendar and lead and watch your F3 brothers follow and support you.
Sparky