Three years ago in a realization that I was quickly approaching 40 years old, I shared with a great brother of mine (Hot Wheels) how I wanted to lose weight and stay in shape to be able to keep with my young children.  

He then proceeded to introduce me to F3 and invited me to join him in the gloom for a series of beatdowns six days in a row!!  I eagerly accepted not really knowing what I was getting myself into, lol.  First day was a solid beatdown, and then the second day we did paininsula and I knew I was in for it.  I finished the six days though and was hooked.

It was really only after the go ruck in 2022 that things kicked into high gear and its crazy to think how quickly three years has gone by which is a cause for celebration so what better way to do it than meeting my brothers in the gloom patterned the workout with a variation of 3 sets for 3 years, 36 reps for 36 months, 156 reps for 156 weeks.

Warmup

• 3 burpees
• 36 SSH
• 3 burpees
• 12 hillbillies
• 12 slippery dip cans
• 12 slow squats

The Thang

Set 1: (Grab a block)

9 burpees

• AM Rap Ladder workout (simulate Horseshoe paininusla workout  
  • Run to one end of the parking lot and do 10 pushups
  • Run to other end and do 1 skull crusher with block
  • Repeato till ladder completed

Set 2: Partner up for amrap tabata work for 10 minutes

9 burpees

• Farmers carry with block to other side and Zamperini back
  • Partner will perform workouts and alternate  
    • Curls
    • Bent Over Rows
    • Deadlifts
  • Aim for as many rounds as possible before time runs out

Set 3: Tabata Rounds for 6 minutes (30 seconds on 10 seconds off)

9 burpees

• Bonnie Blairs
• Squats
• LBC’s

Burnout workout of 1 pushup and 4 seal claps up to 20 (STK)

Finish with 1 minute plank 

Moleskin:

• Thank you Hot Wheels for EH’ing me 3 years ago.  Would have never known the impact this would have on my life.
• Thank you Ping for allowing me to take the reins for today.  I see you crushing it out there!
• Thank you Ultraman for your support and tireless servant leadership over the years.
• Hotwax, not to be confused with mulligan, wanted to race during the farmers carry.  I love a good challenge
• I want to be like Possum when I grow up!  The dude has the bod of a God, and one of the most incredible HIM’s I’ve ever known.
• Frontier was in on the farmers carry race, lol.  That was fun!
• Great to see Frogger getting back at it and as usual was the source of alot of the mumble chatter 🙂
• StubHub, Gru and Peart Plus silently killed it again today and got in a warmup lap with Peart Plus as well.  Strong work!

COT

• Several PAX have lost jobs and are on the job hunt – keep them in your prayers and be on the lookout if you know of anything
• Aging parents of multiple PAX are in failing health
• Sister of AM-PM is undergoing surgery to remove lingering effects of Sepsis

The mission of F3 is simple and you never know when someone is asking for that invite to join this great community of brothers.  I’ve benefited from this in more ways that I can count and there is something to be said of sharing a common experience of pushing ourselves together in the gloom for our greater good. 

Thank you for a truly memorable and life-changing 3 years, and looking forward to many years more.

In Him,

AM-PM