Fat Boy Q + OG Show Up and Show Out
Date: 2026-01-07 AO: the-maul Q: patent_pending PAX: super trooper, taggart, Odd Job, kirby, Smash, commish, Mr. Bean, Adobe, Gypsy, chippy, Tariff, Pepsi FNGs: None COUNT: 13 WARMUP: Mosie about 100 yards and circle up and warm up; Lot’s of mumble chatter, as the OGs were out after a long respit THE THANG: Saunter (I was told that my mosie was a little slow) over to another parking lot and 3-peat on bar crawls, merkins, and bobby hurleys Saunter over to the front of Firebirds; partner up; one partner runs, while the other partner did called exercises (step ups, wall squats, incline merkins) Saunter over to the fountains and new fake grass, which was referred to by Chippy as the dog pee pad and kid puke catchall; some mary first and then partners run in opposite directions around building and do hand slap merkins (2 trips around the building) Grab some wall for air raises and mike tysons Saunter over to another parking lot and let Chippy and Commish relive the football coaching dream by calling wind sprints Back to Post right on time. MARY: pistol pretzel crunches, protractor (remember to never ask Adobe for mary call again), American hammers ANNOUNCEMENTS: New FNG — Tariff COT: Ball of man
New Year, New Q
Date: 2026-01-07 AO: meathead Q: Blanks , PAX: flipper, The Worm, Unplugged, voodoo, Benny, MARTA, Toto, Curious FNGs: 1 Curious COUNT: 9 I got the call last night around 6pm. Q needed. voodoo and Unplugged tag-teamed me. “Can you do it, buddy?”
I had no experience. No plan. No music. No idea what to expect.
“Wow! I can try!” was my response.
Four hours later, I had a workout, a soundtrack (which thankfully turned out to be flipper approved), and a slightly annoyed M who was wondering if I was ever coming to bed.
This morning, the gloom was heavy, and my heart was beating a mile a minute before I even parked the truck. I was so nervous, I thought Benny was the FNG (Curious) I had invited! As the PAX gathered and the clock struck 0530, nerves turned into excitement — it was time to go.
WARMUP: The standard SSH’s, IW’s, and ST’s. (YHC totally forgot how to count, but the PAX were supportive.) Single bell swings, high pulls, and ATW’s, then some stretching. The Rocky IV training montage and a remix of Linkin Park’s “In The End” got us through our warmup.
THE THANG: Clean ‘Em Up! 3 sets of 5 exercises DCL X 6 DSN X 6 DJK X 6 DFS X 6 DSW X 6 voodoo generously displayed the proper form for each movement. Complex, Chain, Complex Soundtrack was playing the hits… Three Days Grace, AC/DC, Motley Crue,
Balance Work Suitcase carry single bell across the parking lot, then balance on 1 foot for 15 seconds, then switch feet and do another 15 seconds. Turn around, switch arms, and repeat. Then do it all again, Rack carry. This got the PAX grunting, with Unplugged doing his best impression of YHC. Next time I’ll bring the speaker with us, as we could only faintly hear Metallica’s “Fuel” in the distance.
Worm’s Faves At the end of his workouts, I often see The Worm doing extensions and curls as he’s putting his bells away. So as we returned to our stations, greeted by the familiar beats of Darude’s “Sandstorm”, we hit those shoulders and arms HARD!
Standing, AMRAP for 30s, 30s rest in between each. – Double kettlebell shrugs – Single bell bicep curls – Single bell presses – Single bell tricep extensions
What the heck is an Electric Callboy?
Dealer’s Choice We went around the circle doing 30s AMRAP of whatever exercise each PAX felt they wanted to share. Unfortunately, the hip/hop leg of the soundtrack fell short, (after rocking out to “Remember the Name” by Fort Minor, my timer did not want to cooperate with Nate Dogg and Eminem), and due to my inexperience managing time, we didn’t get to Toto and MARTA. My apologies gentlemen. We finished with single bell Lawnmowers, alternating arms until that dang “Free Bird” remix ended (which felt like forever).
MARY: Sorry girl, not today…
ANNOUNCEMENTS: The Prod on the 1st Friday of the month, and Fellowship Breakfast on the 2nd Friday (THIS Friday at Stacks in Matthews).
COT: Led by YHC. I can’t remember what I said. :slightly_smiling_face:
I had no experience. No plan. No music. No idea what to expect.
“Wow! I can try!” was my response.
Four hours later, I had a workout, a soundtrack (which thankfully turned out to be flipper approved), and a slightly annoyed M who was wondering if I was ever coming to bed.
This morning, the gloom was heavy, and my heart was beating a mile a minute before I even parked the truck. I was so nervous, I thought Benny was the FNG (Curious) I had invited! As the PAX gathered and the clock struck 0530, nerves turned into excitement — it was time to go.
WARMUP: The standard SSH’s, IW’s, and ST’s. (YHC totally forgot how to count, but the PAX were supportive.) Single bell swings, high pulls, and ATW’s, then some stretching. The Rocky IV training montage and a remix of Linkin Park’s “In The End” got us through our warmup.
THE THANG: Clean ‘Em Up! 3 sets of 5 exercises DCL X 6 DSN X 6 DJK X 6 DFS X 6 DSW X 6 voodoo generously displayed the proper form for each movement. Complex, Chain, Complex Soundtrack was playing the hits… Three Days Grace, AC/DC, Motley Crue,
Balance Work Suitcase carry single bell across the parking lot, then balance on 1 foot for 15 seconds, then switch feet and do another 15 seconds. Turn around, switch arms, and repeat. Then do it all again, Rack carry. This got the PAX grunting, with Unplugged doing his best impression of YHC. Next time I’ll bring the speaker with us, as we could only faintly hear Metallica’s “Fuel” in the distance.
Worm’s Faves At the end of his workouts, I often see The Worm doing extensions and curls as he’s putting his bells away. So as we returned to our stations, greeted by the familiar beats of Darude’s “Sandstorm”, we hit those shoulders and arms HARD!
Standing, AMRAP for 30s, 30s rest in between each. – Double kettlebell shrugs – Single bell bicep curls – Single bell presses – Single bell tricep extensions
What the heck is an Electric Callboy?
Dealer’s Choice We went around the circle doing 30s AMRAP of whatever exercise each PAX felt they wanted to share. Unfortunately, the hip/hop leg of the soundtrack fell short, (after rocking out to “Remember the Name” by Fort Minor, my timer did not want to cooperate with Nate Dogg and Eminem), and due to my inexperience managing time, we didn’t get to Toto and MARTA. My apologies gentlemen. We finished with single bell Lawnmowers, alternating arms until that dang “Free Bird” remix ended (which felt like forever).
MARY: Sorry girl, not today…
ANNOUNCEMENTS: The Prod on the 1st Friday of the month, and Fellowship Breakfast on the 2nd Friday (THIS Friday at Stacks in Matthews).
COT: Led by YHC. I can’t remember what I said. :slightly_smiling_face:
WAMRAP Leaderboard
Date: 2026-01-07 AO: wamrap Q: poptart PAX: Alf, Orange Whip, mcgee, Ironsides, O’Tannenbaum, Horsehead FNGs: None COUNT: 7 It’s been a while since I led, so I decided to step up to take the q today. We got three plus miles and a bunch of core and leg work. Currently 7 Pax are leading for the Wamrap attendance for 2026. We learned McGee as a VIP at IHG resorts. Apparently Alf used to be 6 ft 2 until he took a cold plunge. Rachel shed his female persona and upgraded to a Monster Truck. OT had Porter farts. Horsehead still hates running.
Out & Back Neat, with a Twist
Date: 2026-01-06 AO: fast-twitch Q: ductwork PAX: Astro (Kyle Kirchhoff), Benny, deep_dish, turkey_leg, Alf, ductwork, Dosey Doe FNGs: None COUNT: 7 Good group of men at Fast Twitch this morning. 5 took the out and back route while 2 abused themselves on Whitethorn. Good work out there this morning with varying miles above 5.5
WARMUP: Does this exist at FT? Roll out of the cars and go!
THE THANG: Out & Back down 51 towards Catholic. The twist was the fast guys circling back for the 6 at the intersections of Strawberry, Rea, Elm, Carswell and Baybrook with 10 merkins at each intersection. Alf and turkey_leg with extra credit running to the Greenway. Head back to launch and a trip around Pro’s Mom to start the New Year right.
Thanks to deep_dish for dragging YHC up and down the highway. And kudos to Benny for powering through the calf issue. Astro (Kyle Kirchhoff) and Dosey Doe were flattening the hills of Raintree.
MARY: No time for that
ANNOUNCEMENTS: None
COT: Astro (Kyle Kirchhoff) with the takeout
WARMUP: Does this exist at FT? Roll out of the cars and go!
THE THANG: Out & Back down 51 towards Catholic. The twist was the fast guys circling back for the 6 at the intersections of Strawberry, Rea, Elm, Carswell and Baybrook with 10 merkins at each intersection. Alf and turkey_leg with extra credit running to the Greenway. Head back to launch and a trip around Pro’s Mom to start the New Year right.
Thanks to deep_dish for dragging YHC up and down the highway. And kudos to Benny for powering through the calf issue. Astro (Kyle Kirchhoff) and Dosey Doe were flattening the hills of Raintree.
MARY: No time for that
ANNOUNCEMENTS: None
COT: Astro (Kyle Kirchhoff) with the takeout
Hawkeye beat down
Date: 2026-01-06 AO: bagpipe Q: Hawkeye PAX: SweetWater, Blue Tent, Franky, Roulette, Snuka, Starch, taggart, Rousey, snowflake, tootie FNGs: None COUNT: 11 WARMUP: full senior warmup on the turf THE THANG: four corners on the turf, followed by Hill repeats around the lake. MARY: intermixed with several rounds of the chandelier ANNOUNCEMENTS: Message from F3 leadership – invite sad clowns and changed their lives. COT: YHC took us out.
8 strong men showed up and kicked Monday in the nutsack!
Date: 2026-01-05 AO: firestarter Q: Franky , PAX: Roulette, Point Break, Odd Job, Hawkeye, SweetWater, Adobe, Padre FNGs: None COUNT: 8 WARMUP: easy run to 131 Main parking lot. 20 SSH, imperial walkers and THE THANG: running and stopping every 3 minutes for exercises. A shit ton of merkins, ammerican hammers, LBCs, etc. MARY: a bit more running. ANNOUNCEMENTS: COT:
Mistakes were made
Date: 2026-01-05 AO: swole Q: voodoo PAX: flipper, Uncle Leo, Pepsi, Blanks, Emoji, Unplugged, The Worm, ickey_shuffle, Runstopper, voodoo FNGs: None COUNT: 10 A hefty 10 pax posted at Calvary this morning for the first 2026 episode of Swole. Runstopper was a welcome addition – it’s always good to have an F3 legend on hand. While I hope he heals up fast, I also hope he keeps posting with us! The weather was perfect for some lifting in the low 40s and the fog wasn’t an issue.
WARMUP:
SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats x 2
THE THANG:
Clean em up (Workout 1 of Week 4). 3 sets of 6 reps with approximately 1:1.5 work:rest ratio DCL/DMP/DSN/DFS Performed as complex, chain, hydrox (1/4/1)
Carries – racked and overhead
Jackie Complex – single bell Minute 1: 5 swings, 4 cleans, 3 snatches, 2 presses, 1 racked squat Minute 2: other side Minute 3: 5 high pulls, 4 thrusters, 3 snatches, 2 OH lunges, 1 lawnmower row Minute 4: other side Repeat for 3 rounds with a little extra rest here and there
6:00 EMOM – Voodoo Complex with doubles (because we hadn’t done enough). 1/2/3/3/2/1 with complexes on the way up and chains on the way down.
MARY: no time
MOLESKINE:
Well, that was far worse than expected. Thinking I’d fill the post-doubles time with some singles to take it easy on the pax (and myself!), I was unpleasantly surprised by how difficult the Jackie Complex was. The video (posted below for your edification) recommended doing 5 rounds but we only did 3 and that was sufficient. We might have also taken a bit more rest than was strictly recommended. :man-shrugging:
www.instagram.com/reel/CwF17dmAag0/?igsh=MWYycHhkYTVuNXhmaA==
All in all, this workout wore me out and was a great way to start the new year. The numbers have been strong at our bell workouts lately, which has been great to see. Let’s keep it going in the new year!
One more link for you from YouTube that describes how I felt after the workout:
ANNOUNCEMENTS:
– The Prod has great numbers on Friday. Please keep the momentum going by reaching out to FNGs and pax that have fallen off the F3 wagon. – Please keep students and teachers in your thoughts as we embark on another semester of school. Drive safely and pay attention!
COT: YHC took us out.
WARMUP:
SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats x 2
THE THANG:
Clean em up (Workout 1 of Week 4). 3 sets of 6 reps with approximately 1:1.5 work:rest ratio DCL/DMP/DSN/DFS Performed as complex, chain, hydrox (1/4/1)
Carries – racked and overhead
Jackie Complex – single bell Minute 1: 5 swings, 4 cleans, 3 snatches, 2 presses, 1 racked squat Minute 2: other side Minute 3: 5 high pulls, 4 thrusters, 3 snatches, 2 OH lunges, 1 lawnmower row Minute 4: other side Repeat for 3 rounds with a little extra rest here and there
6:00 EMOM – Voodoo Complex with doubles (because we hadn’t done enough). 1/2/3/3/2/1 with complexes on the way up and chains on the way down.
MARY: no time
MOLESKINE:
Well, that was far worse than expected. Thinking I’d fill the post-doubles time with some singles to take it easy on the pax (and myself!), I was unpleasantly surprised by how difficult the Jackie Complex was. The video (posted below for your edification) recommended doing 5 rounds but we only did 3 and that was sufficient. We might have also taken a bit more rest than was strictly recommended. :man-shrugging:
www.instagram.com/reel/CwF17dmAag0/?igsh=MWYycHhkYTVuNXhmaA==
All in all, this workout wore me out and was a great way to start the new year. The numbers have been strong at our bell workouts lately, which has been great to see. Let’s keep it going in the new year!
One more link for you from YouTube that describes how I felt after the workout:
ANNOUNCEMENTS:
– The Prod has great numbers on Friday. Please keep the momentum going by reaching out to FNGs and pax that have fallen off the F3 wagon. – Please keep students and teachers in your thoughts as we embark on another semester of school. Drive safely and pay attention!
COT: YHC took us out.
PJ route
Date: 2026-01-05 AO: run Q: frasier , PAX: Astro (Kyle Kirchhoff), bunker, fire_hazard, gumbo, Gump, jrr_tolkien, Kielbasa, kirby, madison, Polly, tuck, Mayflower FNGs: None COUNT: 13 WARMUP: THE THANG: We had a big group of guys out this morning. One of the best showings we’ve had. Let’s keep that up. We all stayed together and all made it home. MARY: ANNOUNCEMENTS: beer mile coming up in March. Lots of things going on to pay attention to. COT:
1/5 first Monday of the year
Date: 2026-01-05 AO: base-camp Q: Tuna PAX: Mr. Magoo, Benny, O’Tannenbaum, Smash, Tuna, lorax, Limey FNGs: None COUNT: 7 15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Hill work – triple nickel Peter Parker’s Merkins
Four corner suicides parking lot -1 Upper/lower body: 10 merkins, 10 jump squats, 10 heels to heaven, 10 burpees
Wall work: 3x Air squat and 30,40,50 shoulder presses 30, 40,50 LBCs Lap around parking lot
Finish with Mary for abs
ANNOUNCEMENTS: 2/7 ultimate football for superbowl weekend COT: Tuna
Hill work – triple nickel Peter Parker’s Merkins
Four corner suicides parking lot -1 Upper/lower body: 10 merkins, 10 jump squats, 10 heels to heaven, 10 burpees
Wall work: 3x Air squat and 30,40,50 shoulder presses 30, 40,50 LBCs Lap around parking lot
Finish with Mary for abs
ANNOUNCEMENTS: 2/7 ultimate football for superbowl weekend COT: Tuna
Ran out of time
Date: 2026-01-05 AO: dmz Q: Cheese Curd PAX: Cheese Curd, Pot Hole, Day Z, Fife, missing one FNGs: None COUNT: 5 WARMUP: run to the neighborhood THE THANG: On the squares, partner work: 25 hand slap merkins and 50 squats, each square we reduce by 5 / 4 squares total
On the straights , 30 and, 20 monkey humpers, 10 burpees (1 legged / 1 legged and normal) Run to school for 2 rounds
Dips, inclines, abs and ccs
MARY: yep
ANNOUNCEMENTS: none
COT: since this is mostly a metro workout, not even pax to tag. They are not reading this and if you are, sorry it’s pretty lame today!
I mean we did things for 45 mins. Lots of old man noises and everyone seemed pleased in the end.
On the straights , 30 and, 20 monkey humpers, 10 burpees (1 legged / 1 legged and normal) Run to school for 2 rounds
Dips, inclines, abs and ccs
MARY: yep
ANNOUNCEMENTS: none
COT: since this is mostly a metro workout, not even pax to tag. They are not reading this and if you are, sorry it’s pretty lame today!
I mean we did things for 45 mins. Lots of old man noises and everyone seemed pleased in the end.