Date: 2025-11-18
AO: ao-the-union
Q: CareBear , Wax On
PAX: CareBear, Wax On, Blueline, Sticks, SMALL FRY, Dovetail, Wheelie, Paddywhack, Capsized, Corn Stock (Garth) FNGs: None
COUNT: 10
Krampus Training Week 3!

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.

Goat EC @ 0430 – CareBear, Sticks and @ Blueline! Studs, all of you!

Non-Goat EC @ 0500 – Capsized and Wheelie

Good Rucking Guys! Good Stuff!

Warm-Ups

10 Good Morning with Rucks IC 4 is 1
OYO Shoulder stretching to work out those ruck muscles.

The Thang

PAX grouped together and Started Rucking. Did I tell you that we all carried one Cindy each, and between 10 of us, we carried 5 more? 15 Cindies in total. Capsized got lost and had to be rescued. He lamented his story of woe chunking things over a fence and Slippery Cindies. – Good Story!

Once we got to the Original Location of Sandblaster Volleyball, we realized there were 5 more Cindies. 20 in total! Thanks Krampus!

PAX partnered up, 3 Cindies per couple, and waited for instruction. PAX 1 Rifle Carried a Cindy while PAX 2 Farmer Carried 2 Cindies. Its simple, Ruck till failure, drop down and give Krampus 5 Merkins, switch MOT’s. Ruck back to the flags.

PAX were faster than Q imagined. Lots of Mary.

We tried out a Navy Seal inspired “Hollow Surf Hold” with Rucks, 10 BBSU, and Flutter Kicks. Good Stuff!

Thanks so much for the Beat Down Gentleman! It was Awesome!

Tags: ao-the-union, CareBear, Wax On, Blueline, Sticks, SMALL FRY, Dovetail, Wheelie, Paddywhack, Capsized, Corn Stock (Garth)