Fitness, Fellowship, Faith

Day: July 12, 2022

Midoriyama > Kotter WOD 12-Jul-22

I was inspired by some work Pizza Man has been putting on Strava and thought it would be a good idea to try and implement some of those into an F3 workout.  This would be something that the bat flippers could really crush and others could just get some solid work in.  A lot of chatter and I mean a lot.  Awesome work by all.



Principles of F3:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion
  5. End with a Circle of Trust

Mission of F3:  Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.


Warmup:  SSHx15 IC, Gravel Pickers x10IC, MNC x10IC, Arm circles

22 for vets and police with Slaw on the count


Thang:  KOTTER WOD (Get the blocks)

  • Modified OSCAR
    • 20 OH Presses
    • 20 Lunges
    • 20 Chest Presses (bench)
    • 20 Leg Lifts
    • Run a lap > AMRAP 23 Minutes
  • Modified WITTMAN
    • 10 Rounds
      • 10 Squats
      • 10 Merkins
      • 10 Situps

Pizza man was the first one finished so we put the blocks up and circled back up for some Mary

Mary:  French fries, Michael Phelps, X or star crunch, Freddy Mercury – all with 10 count or IC.


Announcements: 7/16 Convergence @ Folsom 07:00, 7/20 lunch, 7/23 F3 Dads at Gashouse, 7/30 Tubing, Liberty Bell with Pizza Man on Q this weekend.

Prayers/Praise: Purple Haze, Wirenut, Stogies Friend, Foster parents, Roundup,


COT: Pallbearer took us out with a heartfelt and driving prayer.

6-30-22 Goat Island



Warm Up


Mountain Climbers



The Work

Mosey to the railroad overpass for Wall Sits w/Marching, Overhead Presses, Punches and Donkey Kicks IC x 20.  Rinse and repeat x 3.  Someone suggested we do marches, air presses and punches at the same time so we tried it.  Mine weren’t pretty!

Mosey towards the B-Ball court and stop along the way for Rocky Balboa IC x 20.  Rinse and repeat x 3

Triple Nickle – Mike Tyson and Peter Parker in the parking lot next to the B-Ball court.

Mosey up the hill.

Break for a long-winded speech by YHC on Graditue and F3.

Mosey down the hill.

Circle up for Domino Merkins.

Head back to the start and stop for more Rocky Balboa’s.

Mosey through the open grass between the apartments and RR tracks, just because it was there, and I always wanted to utilize this area during a workout.

Stop at the RR overpass for more Wall Sits w/Marching, Overhead Presses, and Donkey Kicks IC x 20.  Rinse and repeat x 3.

Stop at the steps for a final round of Calf Raises.  After all, it’s a Dirt workout!  No dirty calves this time.


Dirt has left the county.  Hope to be back soon!

6-29-22 New Site Q at the Labyrinth

This was my last day to be the Site Q at the Labryrinth before moving to the north country (Denver, NC).  A special thanks to Mabeline for taking over for me.  I don’t think being a Site Q was on his radar when he arrived at the workout, but he stepped up and took it!  Show him some love by volunteering to lead a workout soon.

Thanks to all of the F3 PAX in Gashouse for welcoming me 4 yrs ago.   I never thought I could have fostered such great friendships just by working out with a bunch of like minded guys at 0530, but I did just that.  I apprciate each and every Gashouse PAX out there.

Keep pushing gentlemen!

Warm Up was the usual Seal Jacks, Hill Billy Walkers, merkins and stretching.

Mosey to the park entrance and pay the toll of 20 Big Boy Sit Ups to enter.

We did some crazy Suicide Dora combination that Sister Act did at Martha Rivers Park back in January 2022.  I got plenty of complaints about this routine so I knew it was a good one.  It went something like this…..

Suicide Mosey from the first parking island to the second one.  Do 10 merkins, 20 squats and 30 LBC’s, Mosey back to the start for 2 Burpees.  Rinse and repeat adding the distance of the next parking lot island each round until we get to the final island by the playground.

I believe we had a little time left over for some work under the picnic shelter.

Mosey back to the start.

Hope to see everyone again soon.





Drop sets with blocks 💪🏻

Warmup:ssh,mnc,oh press,Mtn climbers,merkins,burpees all x 10 ic


blocks:squats 2 blocks 10 reps 1 block 20 reps no block 30 reps for 3 sets

bolt 45’s 1 block

curls:2 blocks 10 reps 1 block 20 reps 3 sets

super 7’s 1 block

lower shelter partner work one works other run to flag and back 50 pull ups 100 derkins 150 table presses

announcements prayer requests I prayed us out

good crowd good work good times 👍

FNG day at the Bunker

2 FNG’s decided to join the bunker fun after the warm up.  Welcome Skull Candy and Uhaul!  YHC wasn’t prepared for such a turnout, luckily Nutria had a coupon with him so off we went.  One exercise with a block against the wall, a creative method to get to the  end of the parking lot, and an excercise at this end, then back.   Rinse and repeat.   Block exercises included overhead presses. step ups, front extensions, tricep extensions, swings, and blockies.  Modes of transportation included bear crawl, block push while crab walking (always a crowd favorite,)  lunge walk, carioca, and mosey.  Exercises at the other end included imperial walkers, American hammers, SSH’s, pickle pushers, merkins and WW 1’s.  Stole Nutrias idea and passed the block a few times up and down the line while doing wall sits.  Circled up twice to do and exercise chosen by each PAX as they bear crawl around the group.  We almost got it all in.   Hustle to the Yank for COT.

Humbled and honored to lead, thank you for the opportunity.


False Starts

Only 4 at the Storm this morning but we kept moving.  SA was the first one to arrive an empty parking lot. After being slaughtered in Warmup, we began the Four-Corner Escalator; it seems I forgot how to Escalate properly, so we had to go back to the start. Then, during Circle time, Vidal tried to take the easy way out and run the perimeter, despite being told not to. Start again.


Warm Up: Slaughter Starter



Run to the first line, do one Merkin, run back to start, run to next line, do two Merkins, and so on until you get to 10.

4 Corners Escalator/Deescalator:10  Merkins, 20 LBCs, 30 Flutters, 40 American Hammers

40’s: Dips/Shoulder Taps

Mountaineer Motivator: 10 SSH, Half Arm, Just Leg, Hop, Calf Raises

Circle up: 1 pax calls an exercise while he crab walks, bear crawls , nur,  or lunges around circle..anything but a regular run. The remaining pax do the called exercise.

Triple Nickel: Big Boys/Mike Tysons (that was SA’s call..I shouldn’t have requested;)



Convergence this Saturday at Folsom

F2 Lunch at Bubba’s on July 20

Prayer Requests


In that day you will ask in my name, and I do not say to you that I will ask the Father on your behalf;  for the Father himself loves you, because you have loved me and have believed that I came from God. John 16:26‭-‬27 ESV

“The Lord commands us to pray. Don’t be reluctant to ask because of your unworthiness. You can never have a worthiness of your own. If a sense of unworthiness would prevent you from praying right now, then it might always hinder you from praying. ” Charles Spurgeon

YHC took us out.

Thanks for the push! Thankful for you guys,



K.I.S.S. like your elders told ya!

Having survived a Oompa lead beatdown at Gastonia’s premier afternoon workout, YHC decided to take bring it to Cramerton, with a mod.

Warmup consisted of The Pledge of Allegiance, Arm Stretches, Arm Circles and SSH.

A quick mosey up the stairs to the base of today’s work.

11 Merkins, 11 BBs, 11 Squats.  Run around the building.


The over/under was 14.

When time was running short, a quick mosey back around to the steps where 5 calf raises every other step.

Around the building again, back to the gathering spot.

5 burpee for the train(s) that had passed.



Announcements were made.

Prayer concerns were voiced.

YHC took us out.


Watts Up Powering Down…

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