12.12.19 – 12 Thangs of Christmas Beatdown

Four PAX gave a Hard Commit to Noodles’ Holiday Calling! We surely did not sing carols! Gummi Bear, I hope Christmas is still your favorite holiday season after this one!

WoR: Motivators x5

Thang: 12 Thangs of Christmas

We all know the tune. Today’s beatdown went along w/ the concept of this famous carol. Oh, let’s not forget Coupons (Cinder Blocks) for some of these favorites. In summary:

On the ___ day of Christmas my QIC gave to me:

1st Day – Manmakers x1

2nd Day – Previous exercise + Thrusters x2

3rd Day – Previous exercises + Curls x3

4th Day – Previous exercises + Overhead Press x4

5th Day – Previous exercises + Bent Over Rows x5

6th Day – Previous exercises + Merkins x6 (w/o Coupon)

7th Day – Previous exercises + Squats x7 (w/o Coupon)

8th Day – Previous exercises + Lunges x8 (w/o Coupon)

9th Day – Previous exercises + Burpees x9 (w/o Coupon)

10th Day – Previous Exercises + Goblet Squats x10

11th Day – Previous Exercises + Deadlifts x11

12th Day – Previous Exercises + .72 mile mosey

MoM: My definition of stretching was a little different than Banks’.

Calf Raises x25

LBCs x25 (cue Banks!)

Sitting Toe Touches – Q calls Hault

Sitting Right Hand to Left Leg Toe Touch – Q calls Hault

Siting Left Hand to Right Leg Toe Touch – Q calls Hault

Fingers/Hand Walk – walk your fingers/hands between your legs as far back as possible – Q calls Hault

CoR/NoR: Gummi Bear, Archive, Banks, Noodles (QIC)

CoT: Alleviate some of the busyness at the end of the year, Boredom/Motivation on the job and asking for quality projects to present themselves before end of year, Joyful Christmas season.

11.30.19 – Merkin Hour

After a Thanksgiving Q by Gummi Bear and a 10.5 mile ruck led by Captain Crunch, it was Noodles’ turn to give the legs a rest and come up w/ something disrespectful! How disrespectful? Oh, just an hour of merkins. 8 PAX posted for a memorable beatdown! Chilly conditions and just avoided the day’s rainfall. By the end of the workout, even w/ a half HC from TBTF, PAX had a combined 1693 merkins!

WoR: Little Merkin Boy – Noodles started the day w/ a little music to get everyone warmed up and in the holiday spirit. Not your ordinary holiday tune. A holiday classic by Bing Crosby. HIMs were to hold plank and perform a merkin every time they heard, “Pa rum pum pum pum”. 3 minute plank, 21 push ups.

Thang 1: Picnic at the Park

Coyota Uglys – x5 (20 Merkins in total) – Exercise in a wheel barrow position w/ partner and perform the following: Start on the ground and step up to picnic table ‘seat’ with their hands, 1 Merkin. Step up to top of the ‘table’, 1 Merkin. Step down to the ‘seat’, 1 Merkin. Step down to the ground, 1 Merkin. That completes 1 rep. Switch with Partner.

Angle Grinders – x10 (20 Merkins in total) – Starting in pike position, touch your hand to the opposite knee perform a merkin. Then, touch the other knee and perform another merkin. 8 count: 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin

Abyss Merkins – x15 – Right hand and foot on one bench, and left hand and foot on the other bench. Lower into the space between the benches as far a possible.

Thang 2: Hoffa

Clock Merkins – PAX moseyed halfway up Hoffa and line up horizontally. 5 Merkins at each hour called by Noodles. All hours on the clock called randomly for a total of 60 Merkins.

Next, Bernies up the hill on each round and perform the following Merkins at the top of the hill:

Round 1: Crucible Merkins x10 – Wide Merkins w/ hands rotated out 90 degrees, facing away from body.

Round 2: Merkin Wipes x10 – Merkin down and touch your nose to each of your hands, back up.

Round 3: Prime Time Merkin x10 total (5 each leg) – Merkin w/ R leg off the ground, toe pointing out. Merkin down alternate L leg off the ground.

Round 4: Punch Up Merkin x10 total (5 each arm) – Perform Merkin punch forward x10, punch to the side x10, punch up x10.

Thang 3: Save the Best for Last

Mickey Mouse Merkins x5 – Wide Merkin, Diamond Merkin, Wide Merkin = 1 (15 total)

Worst Worst Merkin Ever x5 – Crucible Merkin, Wide Merkin, Regular Merkin, Diamond Merkin = 1 (20 total)


Superman Merkins x5 – Merkin down to Superman stretch and hold until called by Q. Repeat

T Merkins x5 – Merkin down, arms to the side and stretch shoulders until they touch each other, hold until called by Q. Repeat

CoR: Banks, Captain Crunch, Jazz Hands, Gummi Bear, Hotbox, Archive, TBTF (half HC), Noodles (Q)

CoT: Banks – Prayers for normalcy to return to everyone’s lives after one holiday and in preparation for another. Jazz Hands – Prayer’s for his mother, her health and recovery. Captain Crunch – prayers to finish off the year strong. Archive – prayers for rest. Gummi Bear – prayers for his sister’s newborn baby and her health.

11.18.19 – Back to the Basics

After a hiatus due to illness and 2.0 duties, Noodles stepped back into Q mode for today’s Ruck Club. 3 PAX posted for an Archive mile ruck and PT along the way. Basic workouts included some oldies but goodies.

WoR: Abe Vigodas x20, Ballerina Toe Squats x15

Thang: Moseyed along Archive mile w/ Noodles on Q. Performed the following exercises at stations along the route:

Exercise #1 – Thrusters x25 – OYO

Exercise #2 – Merkins x25 – In Cadence

Exercise #3 – Squats x50 – OYO

Exercise #4 – Ruck Pulls x25 – OYO

Exercise #5 – American Hammers – x25 – OYO

Exercise #6 – Get Ups – x10 each arm – OYO

Ended the morning w/ a sprint up Hoffa and closed w/ Side Straddle Hops x30. Total mileage – 1.5 miles.

CoR/NoR: Archive, Banks, Noodles (QIC)

CoT: Prayers for motivation to start and end our week right. Praying for guidance, direction and revelation of God’s path in our lives w/ regards to our careers. Submit to our selfish desires and be reminded of God’s mission according to the gifts he’s given us to serve others.

11.2.19 – They Came, They Saw, They Conquered

*They came* – 5 PAX in attendance (Captain Crunch, Archive, Hot Box, Banks, TBTF)

*They saw* – A fun filled hour of physical achievement. We utilized the jogging paths starting out on the Archive mile and then worked our way around the inner loop (not sure if that route is named after anyone yet). The structure of the workout was to do a 2 minute light jog then stop and do 2 minutes AMRAP of a specified exercise and ending each stop with 5 burpees. Also if we were to pass anyone on the path we were to stop and do 10 mountain climbers. This only happened twice and it was the same person both times (she was just jogging the same route we were but in reverse)

The routine looked like this:

2 minute slow jog – Warmup – Motivators x7, Tin Soldiers x20

2 minute slow jog – Merkins (AMRAP in 2 minutes), Burpees x5 (We forgot the burpees on this set:))

2 minute slow jog – Squats (AMRAP in 2 minutes), Burpees x5 (We forgot the burpees on this set too :))

2 minute slow jog – Sprints (sprint distance/jog back) x3, Burpees x5

2 minute slow jog – Heavily Modified Bruce Lee Routine – We did 6 moves (listed below) x 30 seconds each (superset) x 2 sets (30 seconds rest between sets), Burpees x5

1 – American Hammers

2 – Leg Raises

3 – LBCs

4 – Heel Touches

5 – Crunchy Frogs

6 – 100’s

2 minute slow jog – Merkins (AMRAP in 2 minutes), Burpees x5

2 minute slow jog – Squats (AMRAP in 2 minutes), Burpees x5

2 minute slow jog – Sprints (sprint distance/jog back) x2, Boo-urpees x5 <– Shout out to @Noodles

We then moseyed back to the flag.

*They conquered* – Everything they saw! Great job gentlemen!


Prayers for Jazz Hands that his knee feels better and doesn’t linger, safe travels for Gummi Bear and family (includes honorary PAX Gummi Worm), and that we be present and contributing at home.

10.31.19 – The Walking Dead

Excitement was brewing leading up to Noodles’ Halloween BC workout. Either too many emojis or too many mind games. Either way, 7 PAX posted at AO-Mastodon for a workout meant to raise the DEAD!

WoR: Frankensteins x20, Batwings x10 (3 count – Forward Arm Circles, Backward Arm Circles, Seal Claps, Overhead Claps), Webbecides (Suicides adding +1 Merkin at each line – total 78 Merkins)

Thang #1 – Body Snatchers (Coupons = Corpses) 2 sets

In sequence – Corpse Presses x30, Dead Lifts x30, Skullcrushers (Triceps – behind head to over head) x30 – Repeat x10 each exercise.

Thang #2 – Zombie Hill AKA Hoffa

Zombie Crawl uphill x3. Perform the following exercise at top of the hill on each round.

Round #1 – Crucible Merkins x20 (wide merkin, hands 90 degree to the side)

Round #2 – Dying Cockroach (4 count – Lying down, legs up, hands up and hold 4 count = 1)

Round #3 – BOO-Urpees (classic adding an extra step prior to overhead clap, cover face and yell “BOO” on overhead clap).

NoR: Captain Crunch, Gummi Bear, Archive, Hotbox, Banks, TBTF, Noodles (QIC).


CoT: Archive – Prayers for continued motivation and direction as he continues his job search, provision for his family. Gummi Bear – Prayers for safe travels to Minnesota in celebration of his wife’s grandfather, turning 90. Noodles – Praise report for 2.0 gaining 1.6 lbs, continued prayers for 2.0 health, rest and patience.

10.14.19 – Cash Out

4 PAX posted for today’s Ruck Day. Brisk weather was tolerable and many came dressed appropriately. Today’s post involved the introduction of a new exercise.

WoR: Motivators x 5, Abe Vigodas x15

Thang #1 – ATMs

Hit the trail along the long mile. Stopping at 4 stations/4 rounds of ATMs w/ ruck on.

ATMs = Alternate shoulder touches in Plank position, 4 count = 1, x15.

Tempo Merkins on Down 1,2,3, Up 4 count, x10.

Fast Merkins, x10.

The above = 1 Round

Thang #2 – Hoffa

2 Rounds – Bear crawl and Ruck pull to the top of the hill.

2MoM: Raise the Roof, open palms up and down motion, to close out our time.

NoR: Archive, Welcome FNG (HotBox), Gummi Bear, Noodles (QIC).

CoT: Prayers for Archive and end stages of job interview/hiring process. Prayers for Gummi Bear to reveal path/direction for his business/company. Prayers for Noodles and continued health/rest and upcoming 1 month appointment for 2.0.

8.24.19 – Homage to FOMO

As of late a lot of HIMs have been out commission, out due to illness or just traveling out of town. That left Noodles to hold down AO Mastodon, plant the F3 Shovel and flag colors. Let’s not forget having to step up and Q for the day. Saturday’s BC workout still managed to have 3 HIMs HC for the day. Today was a small tribute to Noodle’s FNG workout as well as some exercises to remind us of those not present! Some may be out but today’s HIMs surely remembered you!

WoR: Motivators x7, Ballerina Toe Squats x20. Moseyed over to the route that Noodles will never forget!

Thang #1: Under the Street Lights

6 lights – 6 stations to perform an exercise. 3 Rounds – x30, x20, x10

Station 1 – Burpees

Station 2 – Imperial Walkers

Station 3 – Step Ups

Station 4 – Lunges

Station 5 – Squats

Station 6 – ATMs – Plank position, Alternating Shoulder Touches (4 count), 1 Tempo Merkin, (down 1-2-3, up on 4), 1 fast Merkin)

Thang #2Good Ol’ Hoffa!

3 Rounds

Monkey Humpers x10 (bottom) – Sprint – Gas Pumps (top). Repeat.

NoR: Jazz Hands, Too Big To Fail, Noodles (QIC)

CoT: Jazz Hands – Prayers for grandmother and second surgery on her brain to help w/ motor skills d/t Parkinson’s, safe travels to California. TBTF – Prayers for motivation on the job. Noodles – Prayers for health, 26 days until 2.0 arrives.

8.17.19 – A Day At The Arcade

6 HIMs made the HC for another suspenseful Q to be led by Noodles. All those w/ the HC for the day were left questioning what to expect. Video games are for entertainment and have no physical benefits whatsoever. Well, today was the day to bring the creativity and present something w/ the physical benefit that most men seek. This would be a day with far less enjoyment than what most remember from their favorite video games growing up. It would be a day to either remember or forget. Noodles may have started F3 w/ spaghetti legs but today HIMs left w/ Noodle arms!

WoR: Motivators x8.

Moseyed our way over to pick up our coupons for the day. Continued our mosey to Noodles’ designated gaming space and area. Live and in the flesh! AO-Mastodon has it all, including a rock formation perfect for today’s games!

Thang #1 – Centipede – Bear crawls – weaving between rocks until reaching the opposite side. Perform designated exercises at opposite side and weave between rocks back to the starting point.

Round #1 – Bear Crawl – Wide Arm Merkins x100

Round #2 – Bear Crawl – Merkins x100

Round #3 – Bear Crawl – Closed Diamond Merkins x25

Round #4 – Bear Crawl – Jackknife Merkins x25

Thang #2 – Wrecking Crew & Replay Action – Introducing Wheelbarrows to our workout arsenal. Great partner exercise. Modify as needed by switching in and out of wheelbarrow position. Perform exercise at opposite side and back to starting position, 1 Round.

Round #1 – Wheelbarrow – Coupon Press x100, Halt when called by Q, Pressed for time and Recover.

MoM: Nothing better when finishing a workout than maxing out w/ the following: Raise the Roof until Halted by Q & Arm Circles until Halted by Q.

To make thing more interesting, HIMs did not get off easy. Guided imagery made this MoM memorable as HIMs were asked to focus on some of their greatest and challenging exercises and Ruck days. Great psychological game to test HIMs mind, body, desire to quit or give up and motivation to push harder. GAME OVER!

NoR: XXX Family Restaurant, Chaser, Gummi Bear, Captain Crunch, Archive, Noodles (QIC).

CoT: Captain Crunch – prayers for upcoming reviews so that he may be just, fair and honest w/ constructive criticism and feedback. Chaser – praise report and prayers to God for his provision according to his time and when he sees our needs. Noodles – prayers for healing process at work during difficult season and focus on future opportunities.

7.25.19 – “Love” & Basketball

It was a cool 62 degrees. The gloom was back! Met for another day led by yours truly, Noodles. There was nothing “Lovely” about this workout. Broke in the basketball courts at AO-Mastedon. Welcomed back a couple of HIMs ready to be put to the test!

WoR: Motivators x8, Abe Vigodas x8. We moseyed over to grab our coupons and it was off to the courts.

Thang #1: Suicides for Wannabe Ballers

Round 1 – Start at Baseline (BL) to Free Throw (FT) and back to BL – Starjumps x8

Round 2 – Start at BL to Half Court (HC) and back to BL – Starjumps x8

Round 3 – Start at BL to Opposite FT and back to BL – Starjumps x8

Round 4 – Start at BL to Opposite BL and back to BL – Starjumps x8

Thang #2: Shaq-Diesel

Round 1 – Merkins to forearms x25

Round 2 – Merkins, R arm on coupon x25

Round 3 – Merkins, L arm on coupon x25

Round 4 – Coupon Lunges (in-place) x50

Round 5 – Air Squats w/ Coupon x100

MoM: Supermans x10, Side Plank position hold – R leg up x10, Side Plank position hold – L leg up x10

CoR/NoR: Captain Crunch, Gaucho (HATE/HATE), CATS, Skirt Chaser, Archive, Noodles (QIC)

CoT: Noodles – Prayers for Good Hands’ nephew recovering from being struck by car. Multiple body parts affected and in need of prayer for recovery. Bring his family peace and strength during this difficult season. Archive – Prayers for job search to bring clear and new opportunity that is best for him and his family. May it not be a stressful job search period. Skirt Chaser – Praise report for his sister in Peru, doing well. Prayers for his wife who is having difficulty sleeping. May sleeping come naturally to bring her plenty of rest. Captain Crunch – Prayers for GrowRuck in September and training period leading up to event. Push HIMs to show up and test their limits regardless of their decision to participate or not in the event. Use it as an opportunity to get stronger.



It was a nice 74 degrees. Perfect weather for an early morning workout. 8 HIMs made the Hard Commit to quit fartsacking and be present at Mastodon. The group was given fair warning that coupons would be in full effect. The boys were in for a workout that would test their strength and core. We welcomed a fellow F3 guest from Georgia, here on internship. When our mind is telling us no, we have to dig deep and find that burst of energy to get us through the workout.

WoR: Motivators x10, Abe Vigodas x10 + 2 EC noted by Banks! Thanks Banks. Quick mosey over to grab our coupons and continued w/ our mosey on over to the volleball courts, NKA “The Sandlot”.

Thang #1 – Introducing “Sea Turtles”

Captain Crunch’s sadistic name for bear crawls performed on sand. Thank you for giving it the name.

5 Rounds of Sea Turtles w/ strength and core exercises performed at each end. Total of 10 Sea Turtles, 5 sets of Strength and 5 sets of Core exercises.

Strength Exercises: Coupon Bench Press x50, Overhead Press x40, Plank Pulls x30, Goblet Squats x20, Manmakers x10

Core Exercises: LBCs x50, Imperial Walkers x40, Jumping Jacks x30, Mountain Climbers x20, Dive Bombers x10

5MoM: Hot Potato – HIMs to provide each other w/ Back to Back support and maintain squat position. Coupon then passed around side to side for 3 rotations.

NoR: Captain Crunch, Gaucho (F3 Georgia), Archive, Banks, Gummi Bear, Toolbox, Skirt Chaser, Noodles (QIC).

CoT: Prayers for overall health of the group and continued motivation to push ourselves. M’s health and pregnancy.