Always Be Crushing

AO: Lightning Rod

QIC: Angus

PAX: Lumberg, Samsonite, Walkman


55 degrees with fog rolling in — AQI is good but a little on the high side sitting just at about 100

Warm Up (Circle of Pain)

The disclaimer provided. YHC brought the energy and we stayed right at the flagpole to kick things off.

Welcome back Samsonite — glad to have you back with us.

SSH x 15
High Knees x 15
SSH x 15
Ass Kickers x 15
SSH x 15
Third Grade Exercises x 15

Mosey to the track

Infinite Plank
Plank x 10
Merkin x 10
Plank x 10
Stump Hugger x 10
(Thank Splinter from F3Toledo for this one)
Plank x 10
Mountain Climbers x 10

Grab Some Wall

Cherry Pickers x 10
Little Arm Circles x 10 (Fwd / Bwd)
Cherry Pickers x 10
Moroccan Night Club x 10
Cherry Pickers x 10
Macarenas x 10

The Thang

Merkin Mile
There was no chatter on the sound of pax sucking wind.

Decons “track” ted Burpees
This is where the chatter started once we started our 5th lap of the morning around the track. Pax were coming up with alternate names for the routine. Walkman threw out “murder mile” and I think Lumberg said “Quarter Mile Killer” or something like that.

4 stations around the track

  • Station 1
    — Merkins
  • Station 2
    — Frog Jumps
  • Station 3
    — Squats
  • Station 4
    — High Knees

Run from station to station performing the predetermined repetitions.


1 lap at 10 reps of each exercise then 8 and so on…
We avoided stops on the last laps to make sure we were back at the flag pole in time for some mary.

Hustle to the flag pole


— Flutter
— Flutter Jack


Candor (Q3.8)

What is it? F3 defines it as Graciously Telling The Hard Truth And Demanding To Hear It From Others. 

Dictionary – the quality of being open and honest in expression. 

Kim Scott wrote a book called Radical Candor where she describes it as caring personally and challenging directly. 

So why even bring it up? what does this have to do with us? 

It comes down to truth. 

Only hard truths require candor because Easy truths don’t require character. There is no particular virtue in being the bearer of good news. 

We are here to get better. Period. Yes to get physically stronger but also to be better leaders. 

And in order to be great leaders for our community, we must be able to graciously communicate AND accept these hard truths with one another. 


Mission of F3 is the plant, serve, grow small workout groups for the invigoration of male community leadership. 

Read more about Candor in Qsource