Date: 2025-10-28
AO: ao-the-union
Q: CareBear
PAX: Dovetail, Capsized, Blueline, Wheelie, Corn Stock (Garth), Slag FNGs: None
COUNT: 7
Krampus Training Week 0!

We are F3 Nation!

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

“Leave no man behind, but leave no man where you find him.”

F3 is…
· Free of charge.
· Open to all men. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold.
· Led by men who participate in the workout in a rotating fashion. · Ends with a Circle of Trust.

Great Job on the Core Values! Woot Woot! With about 900 lbs. Of rucks and sandbags spilled all over the Union, 6 PAX (later 7) gathered to move heavy things and do somewhat ridiculous things. It was a great start to the day!

Warm-Up

6 PAX donned rucks, picked up heavy things, and walked around the ball field to the soccer fields. Dovetail was not happy about this. Warm-up to follow.

8 Copperhead Squats w/ Rucks
8 Imperial Walkers w/ Rucks
8 Apollo Ono’s w/ Rucks
8 Good Mornings w/ Rucks (enter Corn Stock (Garth))
60 Count High Plank w/ Rucks

And with that Warm-Ups were complete.

Tha Thang

PAX split up into pairs (almost, there was a thruple.) and completed a Dora Style workout. PAX 1 did Squats while PAX 2 did Monkey Humpers. The object was to get to 100 Squats cumulative. Quads were on fire! (All with Rucks)

Q decided to do something completely different….

Next, PAX kept their partner(s) and completed a Dora Style workout. PAX 1 did Squats while PAX 2 did Monkey Humpers.(All with Rucks) The object was to get to 100 Monkey Humpers cumulative. This is where men are made.

What followed was ruck shuffling the soccer field, one time mind you. Resulting in a bunch of out of breath men waiting on Q to catch his breath to give the next exercise. (Squash, Dovetail was willing to hit me in the stomach to keep me out of breath……)

We then completed one McDuck. Just One.

We picked up all the heavy things and took the long way back to the Flags, only to be passed by a running and weighted Corn Stock (Garth). Kudos man, Kudos.

COT

Prayers for Family Relationships, Mothers, Fathers, Wives, Dads and Moms, Mother-In-Loves were voiced.

Wheelie tried his hardest to remove himself from the BoyBand Photo and the Name-O-Rama. #norespect #marchcouldntcomefastenough

Thanks for the opportunity to lead! Can’t wait for Week 1.

Shout Out to Wheelie, Blueline, Capsized for joining me at EC!

Tags: ao-the-union, Dovetail, Capsized, Blueline, Wheelie, Corn Stock (Garth), Slag