F3 Fitness, Faith, Fellowship
Leave no man behind, but leave no man where you find him.
10/07/2025
A little bit late, but the month of September was PACKED. This update includes a little of what's happened already in October as well, like the CSAUP. If you haven't joined us for a workout, find a location and get there. Join our Slack while you're at it too via the QR code. See you in the gloom!
09/01/2025
A lot of good this month, a lot of good on the horizon. Scan the SQ code to join our slack / brotherhood. SYITG!
07/31/2025
July F3 Boston update✅ Check out our upcoming events, our AO addresses and times, and highlights for this past month. SYITG!
06/26/2025
Check out our June update newsletter, with upcoming events (one literally today) going into August. Great job with our guys leading our book club. See you in our gloom soon!
05/30/2025
Check out our new monthly newsletter - you'll find upcoming events, highlights, and all the action going on with F3 Boston. SYITG - at one of our 3 AOs. Get there!
Q: BB
10/29/24
WAR
Warm up
Arm circles
Circle arms
T Claps
Windmills
Breakdancers
SSH
Mosey around stadium
The Thang
Mosey to living room, pax split into 2 teams counting off 1's and 2's
Teams play war, the classic card game. Split the deck between teams, 1 vs. 1 from each team picks 1 card from their deck. Higher value card wins and that team collects the loser's card. Winning team does ab exercises while losing team gets the benefit of an exercise. The winning card determines the exercise and the reps.
If both cards are of the same value (10 vs 10), 3 more cards are pulled and placed face down. The final 4th card determines the winner. Losing team gets the fortune of doing whatever exercise and rep that 4th card is along with the 3 cards that were face down. Shout outs to Jello for tying me twice and kicking our team's ass twice (although gracefully his team collected some exercises in the end)
Hearts - Hand Release Merkins
Spades - Squats
Clubs - Jumping Lunges
Diamonds - Burpees
Jacks are 11 reps, Queens 12, etc. up to Ace with 14 reps.
When a joker is pulled, that card automatically wins...but everyone has to do 30 burpees with some moseying back and around to the living room. So we all win, kinda. Funny enough the deck had 3 jokers, so pax did well over 100 burpees today
Losing team ab workouts:
first 10 min - planks
second 10 min - bicycle kicks
third 10 min - Mountain Climbers
COT, sole announcement of putting some thought into the book club if you're doing it. Shout outs to Hannah for being wise beyond his years, and a warm welcome to 3 downrangers. Win the day today, men.
10/15/2024
Q: Booster
10-15-2024
Warm Up:
Mosey around to the stadium.
15X Jumping jacks
15X Arm circles
15X Circle arms
15X High knees
15X Alternate cross stretch
Play ground:
7X pull up+ push up+ squat jump
6X pull up+ push up+ squat jump
…
1X pull up+ push up+ squat jump
Parking lot:
50 meters bear crawl
50 meters forward lunges
50 meters crab crawl
50 meters forward lunges
25 x 2 up&down stairs
15XPlank jacks
15X Up and down plank
15X Flutter Kicks,
15X Toe taps
15X Mountain Climbers
15X Side plank, pull leg left
15X Side plank, pull leg right
COT
10/15/2024
Q: Grapevine
10/12/24
4 ITG including a downranger from Birmingham ! Started with a standard beatdown, then finished with the stairs after they opened up.
10/10/2024
Q: Dunder
10 PAX + our Nantan for COT in the gloom on this glorious fall morning for a fitness test / physical readiness test. Record your score on a note for yourself to monitor your progress. You vs You.
Warm-o-Rama
Mosey to adult playground and back
Arm circles, circle arms, T. Claps, M. Phelps
Abe Vs, w**d pickers, inch worm
The test:
Partner up
2 minutes of Merkins (alternate)
2 minutes of BBSU (alternate)
Run ~12-15 minutes:
1.5 mile run (6 laps on track)
BONUS:
Bleacher pull-ups - 50
Cool-o-Rama:
Walk - highlights from Michael Easter article (TL;DR)
Walk for your body
Section summary: Walking is powerful for recovery and leads to unique physiological changes that significantly improve health. The research is wild.
Walk for your mind
Section summary: Walking is one of the best things you can do for creativity and mental health.
How to get the most from walking
The beauty of walking is its simplicity. Go outside, put one foot in front of another at a leisurely pace you could sustain for days on end. Do it again tomorrow.
Research shows that even just 75 minutes of walking a week lowers the risk of depression by 18 percent. It also suggests 1 in 9 cases of depression could be prevented if people walked just 20 minutes a day.
Grab someone you like. Hell, grab someone you don’t like. Go for a walk. You’ll have real conversations and build deeper connections. You’ll feel better.
COT: Florida storm & take time to spend quality time with loved ones, esp. elderly family.
10/08/2024
Q: Jello
9 ITG
Warmorama:
Windmills
Arm circles forward and back
T claps
High Knees
Thang:
Partners alternate to complete the following exercises:
25 blockees
50 burpees
75 Cindy swings
100 merkins
125 Big boy situps with Cindy
150 Curls
175 Overhead Presses
While 1 partner works, partner 2 runs to the playground to complete 5 pull ups, 10 dips, and 10 squats in a rotating fashion.
Counterama, Namorama, CoT
Announcements:
Bookclub: complete Part1
BB is looking into an F2 community service event (TBA)
Somehow, I felt stronger and more energetic after the beatdown today. Thank you, men, for turning work into play.
| Tuesday | 5:15am - 6:15am |
| Thursday | 5:15am - 6:15am |
| Saturday | 6am - 7am |