2026 Mental Battle WOD!

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Welcome to the F3 Mental Battle WOD of 2026!
This year our guest QIC (Q In Charge) is none other than HIM Bartman from F3 Junction (north of Sacramento, CA).
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The  Workout of the Day (WOD) is designed to remember a fallen friend of F3 Lexington, KY’s F3 Miyagi.  While March 25 is the date we commemorate, you are free to lead this workout any time in the month of March or even beyond.
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If you have any question about the F3 Mental Battle or the WOD, reach out to Drop Thrill on the Nation’s Slack channel or on Instagram/Facebook/X at @f3mentalbattle.
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Without further ado, let’s get to the WOD!
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No Oyo!
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SEMICOLON

Welcome

Disclaimer
Mission
Credo

Five Core Principles

Warm-o-rama: (can vary based on the Q)

The Thang, Part 1 – SEMI (can be done as a Seven of Diamonds or Four Corners)
–Squirrel Splats (Merkin w/ Plank Jack as a 4-count) – 7
–Earl Fondas (A combination of the Sleeping Hillbilly and a Jane Fonda. You perform the exercise on a 4 count. First count is the upward motion of the Jane Fonda, second count is the downward motion, but you suspend your leg without touching the ground. The third count is bringing your leg up towards your chest and fourth count is extending the leg. Your leg will not touch the ground until the desired amount of reps are completed) – 14
–Mexican Jumping Bean Squats (Perform a full squat, then a hop or jump.) – 21
–Imperial Walkers – 28 (we did 2:1 to 14 for these)

The Thang, Part 2 – COLON (done Dora-style)
–Carolina Dry Docks x125
–Outlaws x 100 (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them.)
–Low Country Crabs x75 (From the crab position (hands and feet, face up, back and bum off the ground), in cadence right hand up to touch left foot up, left hand up to touch right foot up.)
-One-Legged Burpees x50
–No Surrenders x25(Begin the no-surrender in the standing position with your hands locked behind your head and elbows pointing outward.4 count: 1.Go down on left knee, then 2. down on the right knee so now you’re on both knees. 3.Then stand back up on left leg then 4. up with the right leg. After half the desired reps, switch the starting leg so that you don’t favor one side.)

Mary: (can vary based on the Q)

COT: In writing, a semicolon is used when an author could have ended a sentence but chose to continue it instead. The mental health movement adopted this as a powerful metaphor.  The semicolon represents a moment when someone could have ended their story but chose to keep going.

Thus the semicolon can be used as a message of affirmation & solidarity w/ those who have dealt w/ suicide, depression, addiction, & other mental health issues.

If you are struggling, know that you are not alone; help is available. Reach out to someone. To reach the National Suicide Prevention Lifeline, call or text 988.

 

  • We encourage you to leave some time at the end of the workout or during COT to open up the group to discussions about mental health, suicide or any struggles the men or someone they know might have or are going through.
  • Thanks again to Bartman for this year’s WOD!
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Apple fritter

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WARMUP: None
Announcements: None
Mary: None

Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back.

No one brought me anything back from Corner Donuts.

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Ice Apocalypse at The Fort

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WARMUP: Yes. SSH, Hillbilly, Imperial walkers, Windmills, Planks, Downward Dog, Updog, PeterParker and ParkerPeter, with a mosey.
THE THANG: Wallsits w Merks, Squats and Incline Merks in multiple rounds as each Pax jumped out to knock out the exercise.Next round utilized step ups, dips, and decline merks. 10 and 15 reps per round.
Next up: 9’s using parking blocks and curbs to complete IronMikes on one side and squats on the other side of parking lot.( mosey between). Pax then made their way up to top of hill ( entrance to WEP) where a board of pain awaited with 5 exercises listed and 3 rounds with reps of 5.10.15. In between rounds Pax went back down the hill and either looped the parking lot ( behind the amphitheater) or turned around at bottom of hill to make their way back. Exercises were Seal Jax, Merks, Big Boys, Plank Jax, Squats and Lunges. Group finished with 3 mins of Mary.
MARY: 3 painful mins
ANNOUNCEMENTS: Break the Dam run, Adopt a Highway coming soon, Read newsletter.
COT: Prayers for aging parents, patience w kids, weather, and Praises for F3.

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Noterate

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WARMUP: yea. but with accumulating burpees interspersed
THE THANG: Mosey a tad: to some good island based parking lots

6-7 with curb alberts and mike tysons
mode of transit: bear crawl/crawl bear

6-7 with squats and boxer toe touches
mode of transit: lunge walk/reverse lunge walk

(There were kids here. I had to 6-7 them)

Head to the football field.
Some running 100 yards at a time

1 burpee in the endzone
10 merkins at the 10 yard line
2 burpees-20 merkins at the 20, etc.
3-30
4-40
5-then YHC realized this was stupid as we’d already done 100 merkins and a bunch of mike tysons. So, we went to the hill YCH originally wanted to go to anyway

https://f3nation.com/exicon?entryId=exicon-1757988690608-7220
found this in the Codex
It was Shady-level “fun”
Bowser Jr. rolled down the hill. All of us did not, but I wanted to.

MARY: a little yoga instead.
ANNOUNCEMENTS: lots of them in the newsletter and beyond
COT: was held.

Panhandle confided that this was not a moderate workout. Sorry, Not Sorry. You guys freaking crushed it anyway. 45 min on a Saturday makes it moderate–right? You’re welcome

Many of you know I don’t post often on Saturday because it’s concentrica time in my household. My M was working out of town, and the 2.0s slept in. It was great to be among the PAX this Saturday. The work we GET to do in the gloom is a privilege. Remember that when some jackwagon calls 7-2-20s.

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Coming in HOT

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WARMUP: yes
THE THANG:
SECTION 1: AMPHITHEATER ESCALATION (15 min)

Partners start at bottom level. One partner works, one rests/counts.

Round 1 – Level 1:

∙ Partner A: 20 dips

∙ Partner B: 20 Squats

∙ Both: BEAR CRAWL to Level 2

Round 2 – Level 2:

∙ Partner A: 20 Overhead Press (dumbbell)

∙ Partner B: 20 Step-ups each leg

∙ Both: LUNGE WALK to Level 3

Round 3 – Level 3:FLIP FLOP

Mosey back to bottom

SWITCH partners and REPEAT (swap who does A/B exercises)

4 rounds…

SECTION 2: CORE GAUNTLET (15 min – ABS FOCUSED)

All PAX line up at bottom. Exercises done in cadence together.

Station 1 (Level 1):

∙ LBCs x 25 IC

∙ Freddie Mercury x 20 IC

∙ Hammers

Bear crawl to level 2- did something, I forgot

Crawl bear back

∙ Box Cutters x 20 IC

∙ Superman hold x 20 seconds

∙ Flutter Kicks x 25 IC

Bear crawl to first level. Derkins)

Crawl bear back

SECTION 3: DUMBBELL DORA (8 min)

Partner 1 runs lap around ampithheater

∙ 100 total: Dumbbell Thrusters )

∙ 200 total: Overhead Press (alternating arms)

∙ 100 total: (curls)

MARY: she was involved throughout
ANNOUNCEMENTS: yes, break the dam, bethel, newsletter
COT: yes

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Sharing Burdens

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WARMUP: No warmup
THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the dumbbell and we rotated through everyone to have a chance to do the low-slow squat with the dumbbell.
MARY: Mary doesn’t like to ruck
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The frozen tundra

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WARMUP: ssh, slow windmills, imp walkers, plank/updog/downdog, Peter parkers
THE THANG: mosey to the football field
Start at one goal line and run to the 10, then do 10 reps of designated exercise, then run back to the goal line for 10 merkins. Next run to the 20 and do 20 reps of the designated exercise, and run back to the goal line for 10 merkins. Repeat for the 30, 40 and 50 yard lines. This constitutes one round

Designated exercises:
Round 1 – lbcs
Round 2 – flutters
Round 3 – American hammers
Round 4 – Freddy mercuries
Round 5 – big boys

We ended with a quickish run from one goal line to the other and back, then moseyed back to cot
MARY:
ANNOUNCEMENTS:
COT:

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Good old fashioned ruck and sandbag work

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WARMUP:
– Mosey around the entire entrance loop
– Merkins x10
– Peter Parker x10
– Parker Peter x10
– Windmill x10

THE THANG:
Move to the grass field with just the sand bag. Gather at one end of the field.
– Sandbag throw into a man maker from one end of the field to the other
– At the end, complete a series of exercises
– Sandbag throw back to the other end of the field
– Complete the exercises again.

Exercises completed at each end:
– LBCs x 10
– Thrusters x10
– Pull-thrus x10 each side
– Flutters x10 each leg

Move back to the flag where we left the rucks. Partner up. One partner completes the exercise with the sandbag while the other completes the exercise with the ruck. Then switch.

2 Rounds
– 10 curls SB
– 10 curls ruck
– 10 Overhead press SB
– 10 Overhead press ruck
– 10 Squats SB
– 10 Squats ruck on front

MARY:
– 4 minutes a various ab exercises

Thank you Brawny for the opportunity to Q my favorite thing….sandbag hate.

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Liberty liberty parking lot tour

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WARMUP:
Windmill
SSH
IMPERIAL WALKERS
Hillbilly walkers
Merkins
Broga

THE THANG:
Lunge walk Indian run

Dora
50 dips
100 merkins
150 squats
200 LBC

Light measured duck walk with dips

Toy soldier merkin

MARY:
Upper body stretch

ANNOUNCEMENTS:
Break the dam
Bethel

COT:
Family
Health
Weather

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