WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey up to the parking lot
25x SSH
25x FLBAC
25x Air Presses
25x RLBAC
THE THANG:
PAX gathered at one end of the upper parking lot.
30x Mountain Climbers (each side is a half)
20x Plank Jacks
10x Merkins
Run to the end of the parking lot and back, plank and wait
35x Mountain Climbers
25x Plank Jacks
15x Merkins
Run
40x Mountain Climbers
30x Plank Jacks
20x Merkins
Run
10 Burpees
Mosey down to the circle
20x Bulgarian Split Squats per side
20x Jump Squats
20x Monkey Humpers
Bear Crawl around the circle
Repeat 2 more times
10 Burpees
Mosey to Playground
25 Pull-Ups, do shoulder tap plank jacks if waiting
Once all-in, everyone does 25 shoulder tap plank jacks per side
Mosey to Startex
10 WW1
Hollow Body Hold
10 WW1
Hollow Body Hold
10 WW1
Hollow Body Hold
Hold a Plank until time
MOLESKINE:
– Originally expecting 5 or 6 PAX, I had a plan for a partnered workout with rice bags. Then the FNGs kept pouring out of Toolman’s car; so, I went with Plan B
– Toolman has a connection with Cindy Crawford
– Coffeeteria at Star Bagel with Strutter Chunks hambone and Right Said
ANNOUNCEMENTS:
– Happy Holidays!
COT:
– Everyone gave thanks
– Extra thanks to Spinal Tap for bringing his bro-in-law and Tim the Toolman for bringing his son, bro, and nephews. Hopefully we’ll see them again some day
WARMUP:
THE THANG: Ladder at the stairs, reps are cumulative, run back full distance on stairs:
5 Burpees
10 Peter Parkers
15 Lt. Dans
20 LBCs
25 squat thrusters
30 Hammers
35 squat jumps
40 merkins
MOLESKINE: Spider-Man based routines suck, Christmas music is tough to categorize, and the importance of leaving a hard commit to make sure we can properly shame you for not coming.
ANNOUNCEMENTS: YND convergence, LEANPax, Juice Day.
COT: Military fitness test performance, unspoken intentions.
T Claps to Salami for providing coffee. Great coffeteria. Merry Christmas and Happy Holidays!
WARMUP: BACs, BACBACs, Air Press, WMH, Slow Merkins, Runners Stretch, PE Stretch
THE THANG: Starting w/ Merkins PAX then carries Sand Bags ~30 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX rounds it out w/ 50 WWII’s then starts back at the top.
10 Merkins
10 SB Rows
10 SB Squats
10 SB Curl to Press
10 SB Burpees
PAX got after it and completed 3 sets!
MOLESKINE: Get those 2026 Goals established and written down both Individual and Family.
ANNOUNCEMENTS: insane_train Official Launch on 1/7!!
COT: Prayers for Piglet’s dad and FLO and all others traveling.
Grateful for you guys giving me the opportunity to lead this morning!
:horse_racing:
WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, stretch on your own
THE THANG: Sandbag Edition
Split into pairs
Each pair has one sandbag
One partner works while the other runs the loop
When the runner returns, switch
Pick up exactly where your partner left off
Keep rotating until all reps are complete
The Work (per pair)
Complete the following together:
• 200 Sandbag Squats – you can bear hug or shoulder
• 150 Abs
• 100 Sandbag Push Press
• 100 Sandbag Lunges (50 each leg)
• 100 Russian Twists
• If you finish early, join with other groups until we all finish together
MOLESKINE: Family traditions and reaching out to old friends
ANNOUNCEMENTS: leanpax
COT: Pray for Piglets Dads pacemaker situation and family travels. Prayer to close us out.
WARMUP: PAX led
THE THANG:
Partner/2.0 travels while the other does Reps of each station
🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)
FORMAT
5 Stations
4-5 minutes per station
AMRAP / Laps
Kids’ reps count DOUBLE
🔴 STATION 1 – Build the Sleigh
PAX: Cinderblock Goblet Squats
Kids: Brick Squats
Score: Total team reps
🔴 STATION 2 – Deliver the Presents
Partner Run Relay
PAX carries block
Kid runs unweighted
Switch each lap
Score: Total laps
🔴 STATION 3 – Stock the Shelves
PAX: Cinderblock Overhead Press
Kids: Brick Press
Score: Total team reps
🔴 STATION 4 – Santa Sack Carry
Bear Hug Carry to pole & back
Relay style
Kids = shorter distance
Score: Completed carries
🔴 STATION 5 – Chimney Climb
PAX: Block Rows or Deadlifts
Kids: Brick Deadlifts
Score: Every 10 reps = 1 chimney
MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night
ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.
COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel
WARMUP: backpacks, baby arm circles, imperial walkers.
Named the 5 core principals of F3.
THE THANG: MAILBOX MELEÈ Race.
Each mailbox: your choice. 5 merkins or 5 jump squats. ~15 mailboxes down to street and back. Stop sign finish line.
Car passes = 5 burpee penalty, (3 passes)
Truck = 10 burpees
Christmas lights = double the work
Round 2: same but hand release merkins or Toe raises
Round 1 winner: Timber
Round 2 winners: Timber & Squatter
Timber takes the prize: new F3 Ninja Ice gloves.
Game of 11’s. Burpees & WW1’s.
Circle of Abs: LBC’s, flutter kicks, box cutters, American Hammers. And more merkins to finish.
MOLESKINE: Importance of Family traditions during Christmas time.
Use New Years dead time as excuse to reach out to old friends. Start some new conversations, ask how you can pray for them. Text or call and check in on them. A lot of people are struggling out there.
ANNOUNCEMENTS: leanpax and Christmas Eve 630A workout tomorrow 2.0 friendly check slack.
COT: prayer to close us out
WARMUP:
25 Side-Straddle Hops IC
10 Arm-Circles Forward/Reverse IC
10 Forward hand claps IC
10 Overhead hand claps IC
THE THANG:
The PAX rotated through 8 stations of exercises(Curls, Dips, Overhead Press, Squats, Merkins, Step-Ups, Pull-Ups/ standing Rows, flutter kicks) using a Tabata timer of 1 minute per station and a 10sec rest to rotate. Then a 4 minute rest between cycles. We cycled through the stations 3 times. During the 4 minute rest PAX took a slow Mosey around the parking lot. Finished with everyone’s personal selected ab exercise.
MOLESKINE:
10 seconds to rotate wasn’t long enough
ANNOUNCEMENTS:
COT:
Dilbert and his son are headed to Indy to watch Monday night football. Safe travels!!
WARMUP: SSH, Imperial Walkers, Merkins, Streeechin
THE THANG: THE 12 BLOCKS OF CHRISTMAS
• Start each round with Run Around the Block
• Perform the current day + all previous days
• Movements stack every round
Pax waiting on the 6 with SSH
Day 1 – Run Around the Block
Day 2 – 2 Block Burpees
Day 3 – 3 Block WW2 Sit-ups
Day 4 – 4 Block Overhead Presses
Day 5 – 5 Block Thrusters
Day 6 – 6 Block Bent-Over Rows
Day 7 – 7 Block Squats
Day 8 – 8 Block Curls
Day 9 – 9 Block Merkins
Day 10 – 10 Block Russian Twists
Day 11 – 11 Block Chest Presses
Day 12 – 12 Block Lunges – The last day we grabbed the coupons and ran one last time around the block and back to the start.
I clocked 2.3 miles of running and 584 calories
MOLESKINE: Do hard things – put the Weight in Weighteros
ANNOUNCEMENTS:
2.0 Work out at titan at SIX THIRTY!
New Years Day Convergence at thestronghold with a Q Hand off!
COT: Prayers for Grapes fathers health and family
WARMUP:
THE THANG: Rucked offroad to paved. ~48 minutes.
MOLESKINE: Pope Benedict XVI / Joseph Cardinal Ratzinger: “The world offers you comfort, but you were not made for comfort. You were made for greatness.” F3 is also not made for comfort. Reflect today on the ways you can, with God’s grace, translate daily personal excellence in F3 to greatness elsewhere.
ANNOUNCEMENTS: Christmas Eve beatdown, NYD convergence, check slack for details.
COT: Prayers for health, travel, hosting, Siri / Stubs and family health.
