WARMUP: Gear up
THE THANG: 3.4 mile ruck, intermittent sand bag add with some backward hill climbs
MARY:
ANNOUNCEMENTS: Read your Newletter. Yeager and March 14th The Hive Convergence
COT: Prayers and Praises
Everybody issued a soccer ball to keep for the duration.
Run with ball. Then hop with ball between ankles past all the fit freaks of f45.
Circle up w the usual, but make sure you include your ball.
Take a break and dribble ball around lot.
More circle of the usual.
Dribble ball again.
Hop ball back towards cot and engage in a crazy 8.
Mary.
Hop back towards cot and return your blue ball.
The end.
With the growing expansion of the Eastside and the Westside’s established greatness, the ass kicking starts earlier than ever in March on 3/18 at Currahee. In March, we will also have Dawn Patrol on 3/20, Golden Corral on 3/25, The Ranch on 3/27, and finally March 31st at Flight Plan.
After this warmup, the April games begin!
Get ready for an epic Ass Kickin’ April of mind blowing Qs and a Special Event happening on April 2 at the JOC for the Qvs.Q finale.
F3 KickAss March – April 2025 Calendar FINAL-1
It’s the Tour de Fort
SYITG
For 2025, The F3 Mental Battle has a new WOD! Huge T Claps to Short Circuit from F3 Alliance for submitting this workout of the day.
Any time in March is great for you to share this workout with the Pax.
If you are on X or Instagram, please share photos or videos of your WOD at @f3mentalbattle.
And away we go!
Welcome to F3! This morning we will be performing the Mental Battle BD for 2025. Our goals
this morning are to get 1% better physically and mentally.
The mission of F3 is to plant, grow and serve small workout groups, for men, for the invigoration
of male community leadership. At its core, our mission is to defeat sad clown syndrome in the
lives of all men.
F3 operates on 5 core principles…
1) We are open to ALL men.
2) We are free of charge.
3) We meet outside no matter the weather.
4) We are peer led in a rotating fashion, which means everyone takes a turn.
5) And we always end in a Circle of Trust.
I am not a professional. I am not aware of any of your injuries. Please push yourself but don’t
hurt yourself. Modify as necessary.
Warm-O-Rama
Abe Vigodas x 10 (in cadence)
Michael Phelps x 10 (in cadence)
Willie May Hays x 10 ( echo count, each side)
SSH x 20 (in cadence)
There are two statistics I want to share with you as we get started.
1) 40% of men polled for a Men’s Mental Health study said they had never spoken to
anyone about their mental health. 40% of men also said it would take thoughts of suicide
or self harm before they would seek professional help.
2) 77% of men have suffered with symptoms of negative mental health.
Let’s start by supporting the 77%.
PAX perform a 77 burpee BUY IN as a group with accumulative reps. Once 77 burpees are
reached, the group moves onto the THANG.
The THANG
Sticking with our NO OYO approach to the Mental Battle, this morning we are doing a Double
DORA . It’s similar to a DORA but because of NOYO (never on your own) you will always work
with a partner or travel with a partner.*
DOUBLE DORA – PAX partner up, and then each pair partners with another pair so four PAX
total. This is run as a traditional DORA with one partner working and the other traveling. The
only difference is that the PAX always has another guy working with him or traveling with him.
Reps still accumulate between the partnered PAX.
DOUBLE DORA Work
Lunges x 100 (2:1)
Merkins x 200
Side Straddle Hops x 300
Double DORA Travel
Sprint 40 yards and then mosey back.
The group of four will most likely finish all together. PAX who complete the work quickly should
encourage the brothers still working and maybe jump in with reps if they need the help.
MARY
If time allows…
Little Baby Crunches x 20 (In Cadence)
Box Cutters x 20 (In Cadence)
Flutter Kicks x 20 (In Cadence)
Big Boy Sit Ups x 77 accumulative as a group for BUY OUT*
*Perform BBS just as you did the burpees for BUY IN.
ANNOUNCEMENTS
COT
*Please use this time to share your story of mental battle or allow the PAX to share freely. This is a great opportunity to break down barriers and be vulnerable. Some more statistics are below for your reference if you feel like sharing.
“The biggest cause of mental health issues in men’s lives are: work pressure (32%), financial issues (31%), and their health (23%).”
“Of the 40% of men who have never spoken about their mental health, 29% are “too embarrassed” to speak about it; 20% say there is a “negative stigma” on the issue.”
“Men in the United States die by suicide at a rate four times higher, than women. Yet men are diagnosed with depression and mood disorders at far lower rates.”
“Studies found that during the pandemic, U.S. men reported slightly lower rates of anxiety than women, but had higher rates of depressive symptoms and suicidal ideation than their female counterparts. The uncertainty of the pandemic, loneliness from social distancing, financial stresses, relationship challenges, and other contextual factors contributed to increased rates of men having difficulty sleeping, alcohol and substance use, and post-traumatic stress disorder (PTSD) symptoms triggered by the experience of mechanical ventilation treatment and hospitalization.”
WARMUP: grandpa jacks, hillbilly walkers, dynamic plank stretching, gravediggas
THE THANG: ran towards RedVentures, stopped at Handels to do a quick set of Dark Helmets favorite lifting heavy chairs over head a few times:
OH PRESS 10x
DERKINS 10x
CURLS 10x
Then we moseyed to the road with lightpoles headed down to RV where I explained the thang
Starting at bottom of hill, we ran up back to top of hill by Carolina Butcher, performed 1 Kraken Burpee then ran back to bottom of hill.
From there we bear crawled the other direction up the hill to first tree where we performed what I called a crab dip, from the crab position take hand and touch opposite foot, then flip flop and then do a dip.
We did 10 of those and then crab walked back to bottom of hill.
Then we ran back up hill towards other side and dropped off one light pole and performed 2 kraken burpees, ran back down to bottom of hill and then bear crawled to second tree up other side of hill, then performed 9 “crab dips”
Then instead of crab walking we changed to NUR (good feedback from pax)
Kept doing this until we achieved 5 kraken burpees and we ran short on time so had to mosey back, stopping to bear crawl up hill by Carolina butcher.
MARY:
Flutters until 6
ANNOUNCEMENTS:
Bethel, battle bot send off, convergence
COT:
Honor to lead the men today, asked for feedback which we don’t do enough of. I personally felt it was a bit sloppy and not super well adjusted for time but it’s hard to tell sometimes how long a plan will take to execute…so get me on your Q schedules men! Lastly we talked about keeping the Sad clown at bay, he never actually goes away, we just keep beating him into submission every day we take the DRP.
WARMUP:
SSH, windmill, but kickers, high knees, inch worm merkins on the field
Bear crawl back across the bridge
THE THANG:
7’s on the hill while nur up merkins at the top and big boy sit-ups at the bottom
Moves over to the basketball courts
2 rounds of
Dips, decline merkins and step ups
20 each
1 round of
American hammers, squats, wheezy jeffersons
Move to the picnic tables
1 round
Bent over rows by grabbing one side of picnic table and picking it up
Dead lift
MARY:
Airborne hip exercises
ANNOUNCEMENTS:
COT:
WARMUP: mosey to Ace Hardware. 51 SSH, IW’s, HW’s, shuffles and karaoke.
THE THANG: mosey to DD’s 15 six count burpees, 15 big boys, 15 LSS, mosey to apartment office 15 six count burpees, 15 big boys, 15 LSS mosey to church picnic area. 15 dips, 15 big boys, 15 LSS. Mosey to Teeter parking lot Dora / 100 merkens, 100 LBCs, 100 squats.
MARY: nope
ANNOUNCEMENTS: convergence
COT: what happens stays
WARMUP:
THE THANG:
Railroad Ave to Spratt St down Harris St to Walden Park Drive, back to Harris, then Jackson to WEP, around the park, back to N White St around Millstone Park, and back to COT for about 3.5 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: in cadence – SSH, windmill,
Hillbilly Walkers, imperials, merkins
THE THANG: mosey to the Farm house hill, partner Dora x 4:
100 SSH
200 marks
300 squats
400 lbc
Mosey back corner of red stone parking lot
4 Corners of Pain
25 hand release merk
50 jump squats
75 big boy sit-ups
100 flutters
MARY: pax called Marvelous mary exercises
ANNOUNCEMENTS: VQ
Tomorrow for <@U087NCUTMPT> at <#C02P7E6JT55>
Get ready for American jackal gear coming to f3 store
Convergence coming to hive
D2d
jaegermeister
COT: long and distinguished
Opted against sandbags this morning – everyone nursing injuries/recovering from illness.
Super windy but stayed dry.
3.5 mile zipper route. Great conversation.
Rain poured on the drive home. Some mornings you get lucky.