F3 Geneva

MEMORIAL DAY – F3 GENEVA 🇺🇸

Today we remember the men and women who gave everything for something bigger than themselves.

Memorial Day is more than a long weekend.
It’s a reminder that freedom was purchased through sacrifice.

At F3, we talk often about leadership, service, brotherhood, and commitment to something greater than comfort. Memorial Day calls us to live those things with gratitude and purpose.

So today:

* Push harder.
* Love your family well.
* Serve your community.
* Reach out to a brother.
* And remember those who never made it home.

“The brave die never, though they sleep in dust:
Their courage nerves a thousand living men.” — Minot J. Savage

From all of us at F3 Geneva — thank you to the fallen, the families who carry their legacy, and those who continue to serve. 🇺🇸

REMINDER!!

On Monday, May 25th (Memorial Day) join the F3 Geneva Crew at the Batavia Fitness Park as we participate in The Murph.

1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run

Pull-ups/Merkins/Squats will be done as a ladder. 16 sets of pull/merk/squat.
Set 1: 3/6/9
Set 2: 4/8/12
Set 3: 5/10/15
Set 4: 6/12/18
Set 5: 7/14/21
Set 6: 8/16/24
Set 7: 9/18/27
Set 8: 10/20/30
Set 9: 9/18/27
Set 10: 8/16/24
Set 11: 7/14/21
Set 12: 6/12/18
Set 13: 5/10/15
Set 14: 4/8/12
Set 15: 3/6/9
Set 16: 3/6/9

WHY: Because we men need to be living a life of honor and sacrifice. Memorial Day is a day to reflect on those who have given the ultimate sacrifice so that we can live in peace here in our wonderful country. Let’s honor Michael Murphy and all of the great men and women who have given their lives for our freedom.

COFFEE: On-site.
Family Coffeteria starting around 7:30/7:45.
Have the M and 2.0s join for some coffee, donuts and skate park shenanigans!

https://maps.app.goo.gl/rSEF685SCjdRZKyu5?g_st=ic



All other Monday AOs will be open at 5:15am

On Monday, May 25th (Memorial Day) join the F3 Geneva Crew at the Batavia Fitness Park as we participate in The Murph.

1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run

Pull-ups/Merkins/Squats will be done as a ladder. 16 sets of pull/merk/squat.
Set 1: 3/6/9
Set 2: 4/8/12
Set 3: 5/10/15
Set 4: 6/12/18
Set 5: 7/14/21
Set 6: 8/16/24
Set 7: 9/18/27
Set 8: 10/20/30
Set 9: 9/18/27
Set 10: 8/16/24
Set 11: 7/14/21
Set 12: 6/12/18
Set 13: 5/10/15
Set 14: 4/8/12
Set 15: 3/6/9
Set 16: 3/6/9

WHY: Because we men need to be living a life of honor and sacrifice. Memorial Day is a day to reflect on those who have given the ultimate sacrifice so that we can live in peace here in our wonderful country. Let’s honor Michael Murphy and all of the great men and women who have given their lives for our freedom.

COFFEE: On-site.
Family Coffeteria starting around 7:30/7:45.
Have the M and 2.0s join for some coffee, donuts and skate park shenanigans!

https://maps.app.goo.gl/rSEF685SCjdRZKyu5?g_st=ic

This week for our we have an exercise that is sure to be a shoulder burner. Check out this video on the Australian Mountain Climber. If you incorporate this into your next workout be sure to "throw another shrimp on the barbie" because you deserve it!

https://f3nation.com/exicon?entryId=exicon-1753308725977-australian-mountain-climber

Murph Gear is available for a limited time. Get your order in before it’s too late.

https://f3gear.com/products/f3-geneva-murph-shirt-single-order-may-2026

Respect Week at F3 Geneva is here. 👊

This week we honor the men who have been putting in the work long before many of us posted our first workout. Every workout will be led by PAX age 50+, reminding us that leadership, grit, wisdom, and strength don’t expire with age.

These men continue to:

* Show up consistently
* Lead from the front
* Push the pace
* Encourage the 6
* Model what long-term commitment looks like

It’s about recognizing the men who prove year after year that discipline, brotherhood, and leadership are lifelong pursuits.

If you’re younger, this week is a reminder:
Pay attention. Learn something. One day you’ll hope to lead with the same strength, humility, and consistency.

Let’s show up strong for the veterans of the gloom. 🔥

We missed our post so here we are with a . Check out this video from Blazing Saddles on the proper form for The Squat as part of our

https://www.youtube.com/shorts/iY7JEIM9myg

Why do we call a cinder block a coupon? Because you get more for less. Remember that F3 workouts are free for all men but this simple $3 purchase is a great way to elevate your morning workout.

Join us tomorrow at one of our Friday locations.

Location: The Foley (Pottawatomie Park)
Time: 5:15am
Focus: Bootcamp

Location: The Bully (Engstrom Park)
Time: 5:15am
Focus: Bootcamp

Location: The Baker (North Aurora Island Park)
Time: 5:15am
Focus: Run / Ruck

Location: Wanderlands (Congregational United Church of Christ)
Time: 5:15am
Focus: Run / Ruck

F3 Geneva is about Fitness, Faith but also Fellowship. Join us tomorrow, May 1st at Flagship on The Fox for a 2nd F Happy Hour hosted my Mr. Mom!

Here is a great opportunity to come out and support Nunchucks on his 1 year Manniversary with F3 Geneva. Workout starts at 5:15am and we will have coffee onsite!