05.10.2023 – Ballsy, Wallsy & Stairsy Thangs [OTB]

AO: Lavafield [OTB]

QIC: @Goon

PAX:  @Lumbergh, @Danish, @1 Cent

Conditions: 44deg, clear & a beautiful sunrise


The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.


SSH – IC – 30

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Slow Merkins – IC – 10

MOSEY to the Walls


THANG 1: Wall Walk

PAX go Balls to the Wall and hand-walk the length of the last wall to the door.

THANG 2: Catch Us if You Can style Wall Sits

Everyone into Wall Sits, 1st person drops to do (5) Burpees & then back to Wall Sits. They then say Tag for the next person to drop for (5) Burpees.

Each Tag changes Wall Sit movements

  • Wall Sits
  • Cherry Pickers
  • Night Clubs
  • Toes UP

Rinse & Repeat x4

THANG 3: Tunnel of Love

PAX in Balls to the Wall position creates a tunnel.

One by one, the end PAX does a BDE Burpee & then Bear Crawls through and returns to Balls to the Wall position.

Rinse & Repeat from one end to the other.

Thang 4: Catch Us if You Can style Stairs

Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees.

Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.

Rinse & Repeat for each PAX to callout an exercise.

Frog walk up stairs for second round.

Thang 5: Elevens

ELEVENS: (10 yards between each exercise)

Jillian Michaels & BBS.

10 yard lunge walk in between exercise & 10 yard return Herbie

10 … 1, 9 … 2, 8 … 3, 7 … 4, …

  • [1 Cent had to bail during this one.]
  • [The group didn’t get to finish the full elevens. I think 6 & 5 was were the white rabbit finished]


Mountain Climbers – IC – 25

Pickle Pounders – IC – 20

J Lo’s – IC – 20

American Hammers – IC – 20

Hello Dollies – IC – 25 (feet in/out, off the ground)


CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

Mind over matter – if you don’t mind, it doesn’t matter … Turning a negative into a positive

Suddenly, I had a thought that immediately changed the way I felt, that made me forget about the bruises and the exhaustion. I even let out a small chuckle. I realized that the SEAL instructors who were training me hadn’t actually done anything to me.

They hadn’t laid a single hand on me, or forced me to do any of those sprints and lunges. They hadn’t stopped me from going to bed. They hadn’t forced me out of bed for a timed 4-mile run in the soft sand. All they did was tell me what they wanted me to do in order for me to become a SEAL. I had done all those things to myself and, more importantly, by myself. From that day on, in the two years it takes to become qualified as an operational SEAL, I continued to push myself well beyond my perceived limits, getting stronger both physically and mentally. The SEAL instructors had become like a set of braces for me, allowing me to build my mind over matter strength.

Where does this frame of mind come from? It comes from believing in a higher purpose, focusing on our objective, and having a level of passion for something beyond reason.

  • [Good numbers for a midweek OTB at Lavafield. YHC is excited for the possibilities of regular midweek beatdowns at Lavafield.]

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