F3NKY.com - The Executive

In challenging times, these men turn to their F3 group - for Fitness, Fellowship, and Faith - NKyTribuneBy Patricia A. Scheyer NKyTribune reporter It’s a fact that life can be hard. From birth to death every person experiences their own personal challenges; times when they don’t really know where to turn or how to make things better. Sometimes people find themselves going through the motions of life, and wondering if this is...

HIM's of The Executive

BACKBLAST: 08/12/2025

AO: #the-executive

QIC: @Easy 1 Year Manniversary

PAX: (10) @Hobbs, @Zulu, @Easy @Spectre @Wild Thing @Apple Bottom @Pig @Wild Turkey @Tin Man @Crash

MOLESKIN: 90 degrees and humid

Warmo:

Arm circles front / back 10 each IC

Grady Corns 10 IC

Abe Vigoda 10 IC

Michael Phelps OYO

Tin soldiers 10 IC

Grass grabbers 10 IC

Willie Mays haze copperhead style IC

Neck Rolls OYO

Motivators starting at 5

The Thang:

Do each circuit 3 times

Arm Curls CC 15 - Coupon Squats CC 20 - Dips on Coupon CC 10 - Flutter Kicks 20 IC

Bent Over Rows 10 - Rocky Balboa's 15 IC - 10 Merkins CC 10 - Leg Lifts CC 20

Coupon Press CC 20 - Step Ups 15 OYO - Plank Jacks IC 10 - LBC's 15 OYO

Mary

Leg Lift hold

OFFICAL BACKBLAST

Disregard earlier version

Backblast

Date: 8/9/25

AO: #the-executive

QIC: @Hobbs

PAX: @Spectre @Pig @Billboard @Crash @Thumper @Wild Turkey @Forrest Gump @Easy @Tinker @jockey @Soprano @Wild Thing @Zulu @Tin Man

FNGs: 0

COUNT: 15

Moleskin: Back from my remodeling sabbatical...First Q in a while. Great weather and great HIMS.

Great effort and attitude!!! Awesome job today by all!! Glad to meet Thumper and to see Jockey who I haven't seen for awhile. All is good in the world

WARMO: Parking lot

Arm Circles x 10 IC, flapjack
Hillbillies x 10 IC
Imperial walkers x 10 IC
WMH x 10 IC
Motivators from 5

The Thang: "String of Pearls"

String 1: Carry coupon to Band shelter

Pearl 1: Grab a wall

Wall sit relay: pass coupon to 100.

Bear crawl up hill and mosey back

Wall sit relay: Leg extensions to 100.

Leg lift over coupon IC 7 each side

String 2: Carry coupon to Basketball court

Pearl 2: Little Broccoli

Suicides: First round 5 Burpees buy in and then 5 Burpees every time you came back to starting line.

Second Round same routine but only 5 Merkins each time.

String 3: Carry coupon to Playground by tennis court

Pearl 3:

20 Step ups IC

10 Partner high five Merkins

20 Step ups IC

10 Bulgarian split squats each leg

We lost a coupon here...rest in peace

String 4: Carry coupon to White house parking lot

Pearl 4: Reverse Indian run...WHAT??

String 5: Carry coupon to Band shelter

Pearl 5: Squats(Wild Turkeys favorite) and back.

10 coupon squats first hole IC

10 rows IC

10 couon squats second hole IC

10 Lawnmower pulls each arm IC

....

10 Blockees

Murder bunny up hill to parking lot. Fan favorite for sure...

String 6: Coupon in parking lot

Pearl 6: Per request...1 minute and 45 seconds of flutter kicks IC approx 38 IC

Announcements: See general

Pig wins Belt for July!! Tinker also in top 5. Pig passes belt on to Spectre for his positive example of an All in HIM, Spectre may or may not pass it on...hmmm

AO: #the-executive

AOQ: @Pig

Date: 8/5/25

PAX: (7) @Hobbs, @Zulu, @Easy @Ace @Wild Thing @Flip

MOLESKIN: 75 Degrees and storming, pouring rain

Warm-O-Rama

Arm Circles IC 10
Flap Jack IC 10
Grady Corns - 10
Michael Phelps CC 10
Willie Mays Hays IC 10
Abe Vigoda - IC 10
Grass Grabbers IC 10
Tin Soldiers IC 10
Motivators from 5

The Thang

Do each circuit 3 times and Mosie after the 2nd Circuit as the rain let up

Arm Curls CC 15 - Dips CC 10 - Coupon Squats CC 10 - WWIII Sit Ups OYO 10

Bend Over Rows 10 - Merkins CC 10 - Rocky Balboa's IC 10 - Heels to Heaven CC 10

Coupon Press CC 15 - Burpees 5 OYO - Plank Jacks IC 10 - LBC's IC 15

One Arm Rows - Dirkins 10 CC - Mountain Climb 10 IC - American Ham 15 IC

BACKBLAST: 02 AUG 25

AO: The Executive

PAX: @Pig, @Hobbs, @Chicago, @Forrest Gump, @Sup, Boomerang, @Wild Thing, @Zulu, @McFlurry, @Billboard, @Tin Man, @Flip, @Crash, @Spectre

MOLESKIN: 59 degrees, clear skies, some fear from the PAX sensing we would be on the move for this Beat Down.

Warm-O-Rama:

Arm Circles IC 10

Flapjacks IC 10

Grady Corns IC 10

Michael Phelps OYO 10

Side Straddle Hops IC 10

World’s Greatest Stretch (For Hobbs even though he late showed)

The THANG 1: Partner Up, one with coupon, one without. Heavy partner walks to Flag Tower Clock Pole Thing. PAX clarified the name of the Flag Tower Clock Pole Thing. Q continued to call it Flag Tower Clock Pole Thing despite gross correction by PAX. Light partner moseys to Flag Tower Clock Pole Thing and plank holds until Heavy arrives. Both partners do side straddles hops IC for 10.

Cones are set up along Dudley. Light partner sprints to cone and plank holds for Heavy. Once heavy arrives, they both leave for the next cone. Cones end at Saint Pius.

The THANG 2: Partner 1 runs to other set of cones at the end of the parking lot while Partner 2 exercises then switches off. PAX were told to stay crisp with their form. Crispy chicken jokes continued for the rest of the beatdown.

Exercises: Overhead Press, Merkins, Side Straddle Hops, Burpees, Big Boy Sit-ups, Merkins, Bent Over Rows. It was at this point in the workout that @Hobbs arrived. All PAX were filled with joy.

PAX lined up to mosey around Saint Pius, stopping intermittently for Merkins. Once back at the coned lot, they started the THANG 1 again but different ( @Crash same but different) with all PAX waiting on the six. NOTE: @Forrest Gump was too fast for this to change anything. Right when we planked, he was already passing us.

MARY: Plank Hold with Merkins at every ten. Ended with 2 minute plank hold.

COT:

Announcements: Golf Outings coming up! @Forrest Gump needs 10-12 volunteers. @Crash announced 18 Aug yard games outing followed by garzellis.

Thursday is @Chicago ‘s VQ.

Backblast: 7/31/25

AO: #the-executive

CANCER BEAT DOWn

Count: 27

Pax: @Grinder @Apple Bottom @SnapShot @Odd Job @Dumbbell @Forrest Gump @Pig @Throne @Golden @Tin Man @Spectre @Easy @Baltic @Ace @WATERBOY @Soprano @The Reaper @T-Rex bass @Chicago @Billboard @Zulu @Wilson Mississippi & Bob FNG

Q: @Sup

Moleskin: low 80’s weather was great

Warmup

10 Arm Circles IC

10 Flap Jack IC

10 Imperial Walkers IC

Motivators from 5

World’s Greatest Stretch

The Thang

The 11’s

Air Squats (coupon optional)

Run down

Merkens

Run back

Bent over Rows

Run down

Side Straddle hope

Run back

Coupon curls

Run down

Bobby Hurley’s

Run Back

Framer carries down and back

Shoulder Press

Mary

Shoulder tap relay – every 5 do a merken

Cancer Stats

Over 2 million new cases estimated in 2025

That is 5,600 new cases per day

Prostate cancer

313K new cases this year

Prevention:

Avoid: Smoking | sugar | alcohol consumption

Screening – yearly physical – PSA

Exercise

Thank you F3 for the support you gave me the last year.

Backblast: 7/29/25

AO: #the-executive

QIC: @Pig

PAX: @By-The-Minute @Spectre @jockey @Easy @Apple Bottom @Fidget @Billboard @Flip

@Flyer @Sup @Tinker @SnapShot @Wild Turkey @Zulu @Ace @Spackler

Count 17

Moleskin:

Hot and humid

Warmarama

Arm Circles IC 10

Flap Jack IC 10

Grady Corns IC - 10

Michael Phelps CC 10

Abe Vigoda - IC 10

Grass Grabbers IC 10

Tin Soldiers IC 10

Motivators from 5

Willie Mays Hays IC 10

The Thang

We will do each circuit 2 times with 40 seconds of work and 20 seconds of rest for each exercise

BB Sit-ups - Rope Pulls - LBC's - Reverse Crunches

Mosie

Chest Press - Coupon Swings - One Arm Rows - Curls

Mosie

Plank Jacks - SSH - High Knees - Jump Squats

Mosie

Rocky Balboa's - Alternate Lunges - calf raises - Burpees

SSH (edited)

Backblast 7/24/2025

“Apollo 11” Mission Workout

QIC (Leader): aka “Mission Control” @Easy

Team members: 12 @Crash @Pig @Billboard @Spectre @Ace @T-Rex @Wild Turkey @Zulu @2Pump @Chicago dill pickle

Moleskin: hot and humid

Warm-Up – “Pre-Launch Checklist”

• Side Straddle Hops (Jumping Jacks) – 20 IC

• Imperial Walkers – 11 IC

• Arm Circles Forward/Backward – 11 IC

• Moon Walkers (Tin Soldiers) – 11 IC

• Abe Vigodas (Slow Windmills) – 11 IC

• Plank Hold – Countdown from 11 to 1

Thang 1: “Lunar Launch Sequence” (12 min AMRAP) OYO

• 11 Squats

• 11 Merkins (Push-ups)

• 11 LBCs

• 11 Side Straddle Hops

• Run to light post and back

Thang 2: “Moon Landing Circuits”

Every minute on the minute (EMOM)

3 rounds total. OYO

“Zero-G Burpees” – 10 burpees
“Crater Crawls” – Bear crawl to light post & back
“One Small Step-Ups” – Step-ups (on coupon or curb) – 20
“Lunar Core” – Flutter kicks – 30
“Oxygen Tank Drags” – Lunge to light post and back

Thang 3: “Return to Earth” (8 min Ladder)

• 10 Star Jumps (for re-entry heat) IC

Cool Down: “Deorbit Burn”

pickle pointers in honor of @dill pickle
Forward fold (hamstring stretch)
Breathing focus: Inhale 5 sec / Hold 5 / Exhale 5 sec

COT (Circle of Trust) / Name-o-Rama

[ ] Firehouse convergence this Saturday 7am
[ ] F2 August 20 Wednesday evening at Presidents Park - need outdoor games
[ ] Thanks - Dill Pickle BDay, Cougar recovery, @Zulu increased stamina, @Sup 7/31 BD Beat Cancer anniversary
[ ] Prayers - @Wild Turkey friend Jeff prostate, @Pig best friend Ed prostate cancer

BACKBLAST: 07/22/2025

AO: #the-executive

PAX: (13) @Dumbbell @Slapstick/Slappy Checkmate @Eagle @Easy @Spectre @Baltic @Billboard @Apple Bottom @Wild Thing @Flip @Sup

Q - @Pig

FNG's - None

Moleskin: 81 Degrees and low humidity and a great night for a July 22nd

Warmarama

Arm Circles - Front then Back IC 15 each direction
Willie Mays Hays IC 10
Abe Vigoda - IC 10
Grass Grabbers IC 10
Tin Soldiers IC 10
Grady Corns IC 10
Hillbillies IC 10
Motivators from 5
Michael Phelps CC 10
Mosie Around the flag and back

The Thang

We will do each circuit 3 times.

After we do a group mosie somewhere

Bobby Hurley's OYO 10 - Merkins (Reg, Wide, Diamond) CC 10 - Chest Press CC 20 - Big Boy Situps CC on my up 10

Skaters 2 is 1 CC to 10 - Carolina Dry Docks CC 10 - Overhead Press CC on my up 10 - LBC's IC 10

Side Straddle hops IC 10 - Walkouts with 1 Merkin OYO 10 - Arm Curls CC 15 - Rope pulls IC 10

Rocky Balboa's IC 10 - 5 burpees OYO - Rows CC on my up 10 - Box Cutters IC to 10

Taps and Prayers: Thanksgiving for PAX who offered to help @Pig and @Spectre who came to cut the tree up

for @Baltic’s co-worker is pregnant and having issues, @Heartbreaker’s girlfriend Mother passed away

F2 - Cougar supplied cookies as thanks for offering to help with @Pig’s tree and @Spectre who gotter done.

BACKBLAST 07/19/2025
AO #the-executive
QIC @Ace

PAX (16) @Tinker @Pig @Apple Bottom @boomerang @McFlurry @Wild Thing @Forrest Gump @Easy @Spectre @Wild Turkey @Tin Man @Thumper @Chicago @Wreck it Ralph @Zulu @Ace

Moleskin - air felt thick and humid, good to go!
Disclaimer / Count = 16 / No FNGs

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
I am not a professional fitness guru, I'm just gonna tell you this.... There will be no complaining, no 10 counts, no nonsense.
There will be this... Push yourself don't hurt yourself, push each other, don't hurt each other.
535 days ago I started F3

WARMO

10 each — Grass Grabbers, Tin Soldiers, Abe Vigoda’s
World’s Greatest Stretch (ACE Style w/ Chinooks and Merkins)
Elizabeth Warren up the path https://f3nation.com/post/elizabeth-warren
Toe touch stretch

The THANG
Stage 1 --- Karaoke back to the lot /// switch as needed

20 IC Urkins (hands on coupon)
1/2 McDuck (50 CC on my up) https://f3nation.com/post/mcduck
20 IC Plank Jacks
20 IC Curls
20 IC BBS
20 IC Gargoyles https://f3nation.com/post/gargoyle on a coupon or elevated surface

Stage 2 --- Partner up - Grocery Carry / Karaoke /// switch as needed

20 IC Merkins
1/2 McDuck - xtra heavy (50 CC on my up)
20 IC Partner Plank Curl - 1 plank, other grab his ankles and curl IC
20 IC Kneeling Curls
20 IC WW3 Sit-ups
20 IC Lawnmower pulls / flapjack

Stage 3 --- Partner up - Grocery Carry / Karaoke /// switch as needed

20 IC Derkins (feet on coupon)
1/2 McDuck - chinook'n (50 CC on my up)
20 IC Merkin Jacks https://f3nation.com/post/merkin-jack OMAHA - I couldn't keep count
Ruck March with 10 CC curls every 2 parking lot lines
20 IC Hillbillies
20 IC Skull Crushers

MARY

20 IC WWI Snow Angel sit-ups https://f3nation.com/post/world-war-i-snow-angel arms up straight over head, situp, touch toes, go down, make snow angel
Plank Hold / Shoulder Tap Relay to 100
V-Ups AMRAP OYO

Count off 16 /// Namorama /// COT
Announcements -

Dad's & 2.0s 3pm today at #the-amazon
ACE is Q at #the-oven on Monday
Convergence at #the-firehouse next Saturday -- all AOs closed to converge for hard launch
we will have Bible Study at #the-firehouse at 6am that Saturday and each afterwards
Shirt run - get with @Apple Bottom
see the calendar for all kinds of regional activities!
others? Q sheet
31st is Sup. Beat cancer BD - let's have a great turnout!

TAPS?

Laurna & @Roscoe
Champ / Brad Fritz
Rodney B
Gus, baby born blind
Dumbbell
Squire Iowa ride
Kingston from the park
Thank you God for 535 days ago bringing me to F3

Devotional: “Faithfulness Bears Fruit”

(Scripture: Luke 16:10 — “Whoever is faithful in very little is also faithful in much…”)

Message:

“Brothers, being here with you and getting to lead has been a huge blessing — not just physically, but spiritually. When I started here, I didn’t know what God would do. I just showed up and stayed faithful. And from that, I’ve grown, and you’ve grown — and now we get to carry that same spirit of brotherhood, grit, and grace to a new place. This moment reminds me of how God works: He gives us something small — maybe a few guys, one park, one morning — and He watches what we do with it. When we’re faithful with that, He trusts us with more. It’s not about numbers; it’s about heart. About showing up when it’s hard. About lifting each other up when someone else wants to give up. As we grow, let’s never forget — the fruit comes from faithfulness. And when you stay rooted in purpose, new branches will grow.”

Challenge to the PAX:

Where is God asking you to be faithful right now? Is it with your family? Your time? Your faith? Your brothers?

Be faithful — and watch Him grow it.

@Tinker took us out in prayer - AISISOMSA - F3 on 3

BACKBLAST: 07/17/2025

AO: #the-executive

PAX: (13) @T-Rex @Wreck it Ralph @Bass @Spectre @Billboard @Zulu @SnapShot @Pig @Crash @Spackler @Ace @Chicago @Tinker (QIC)

Moleskin: 79 degrees with a pinch of humidity. This evening was a reminder of why I love showing up. The air was thick enough to feel the effort, but not enough to steal the joy. We had a great time rolling dice and giving each HIM the opportunity to lead and calling out exercises, pushing one another, and growing more confident for when it’s their turn to Q. I’ve said it before, and I’ll keep saying it: the fellowship with this group of HIMs is something special. Iron sharpens iron, and I’m grateful for every rep, every laugh, and every moment shared out here at #the-executive so grateful for you all. AAOOO!

Warm-O-Rama:

Abe Vgoda 10IC

Tin Soldier 10IC

Grass Grabbers 10IC

Motavators x7

Michael Phelps OYO

THE THANG:

Dice Game - Green die was exercise selection, (2) white dice were reps, red die was multiplier (why not right)

1 - Rollers Choice

2 - Curls

3 - Bulgarian Split Squats

4 - Chest Press Flutter Kicks

5 - Cactus no cheat Jump Squats

6 - Captain Thors

We only had 2 Rollers Choice show up and a lot of the others, I mean a lot, of the others.

After everyone had a turn we mosey'd over by the tennis courts and did 10 LBC (CC) and returned and did 10 American Hammers (CC). The last 2 HIMs to return had the opportunity to roll again. Then we mosey'd again this time 10 LBC (IC) and 10 American Hammers (IC) returned and rolled dice 2 more times before a last minute burnout.

Freddy Mercuries 17 (CC)

Squats 17 (CC)

Freddy Mercuries 17 (IC)

Squats 17 (IC)

Jump Squats 17 (CC)

MARY:

Built-in

@Tinker devotion - over on #f3

Announcements:

F3 Dads Saturday at #the-amazon-, 3pm

Convergence on 26th at #the-firehouse

Picnic Aug 23rd

@Sup cancer beatdown July 31

COT:

@Tinker - baby Gus and his eyesight

Safe travels for those traveling @Tinker @Billboard and anyone else I missed

@Wreck it Ralph praise for father-in-law cancer is not spreading and he is doing well

Laurna - cancer

@Pig - Friend Bob at ER

Brad Fritz

As iron sharpens iron, so one man sharpens another. - Proverbs 27:17

F3 on 3!

I am not sure what happened to the video but there is 5 seconds of #the-executive landscape. Note to self... check video before concluding. Sorry folks everyone looked great too! (edited)

BACKBLAST: HILLBILLY HIMs.

Date 07-15-25

AO: #the-executive

QIC: @Apple Bottom

FNG: None

Count: 18

PAX: @Sup@vanpelt @Eagle @Dumbbell @Baltic

@Wild Turkey @Tinker @Billboard @Pig @Spectre @Tin Man @Crash @Zulu @Wild Thing @Spackler @SnapShot @Apple Bottom @checkmate

Moleskin: humid. As I have grown to expect when I Q thunderstorms seemed imminent. Got through warmo with some thunder and stormed pushed out.

Warmo.

SSH x20

Micheal Phelps OYO

Grass grabbers IC x10

TIN soldiers. IC x10

Abe Vigoda IC x10

WGS

THE THANG:

Start at bottom of the hill. Transport coupon to top of hill.

Buy in before every round.

Mountain climbers 10 2=1 OYO

Hill Billies 10 - 2=1 OYO

Al gore for the 6

Heavy Mercurys 15 IC

Rack carry up the hill.

Over head press 15cc

Rack back

Buy in

Flutter kick 15 IC

Farmer carry up

Curls 15 IC

Farmer carry down reverse hand

Buy in

LBC 15 IC

Rifle carry up.

Coupon press 15 IC

Rifle down

Buy in

Heals to heaven 15 cc

Shoulder carry.

Coupon squat 15 OYO

Shoulder carry down

Buyin

BBS 15 cc

Choice carry

Blockees 10 OYO

Choice Carry Down

Coupon pass Indian run to the presidents sidewalk.

3 ssh for dems

2 squats for republicans

Merkin for “others.”

On the presidents walk.

Dips 15cc

Mosey back

Thanks @Baltic grabbing the coupon.

Erkins 15cc

SSH 20 IC to wrap it up to the last second.

Announcements:

@Dumbbell dad’s day 3pm sat 7-19 at Amazon.

@Crash F2 go karts tomorrow at full throttle

@Tinker golf outing fundraiser for church on the 2nd.

#the-executive need a Q for Thursday! You got this! @Pig @Billboard or any of your F3 are happy to help.

@Billboard have a 5 Freed to Lead books circulating but only 2 known locations. Pass them on. Quick but solid read

@Skippy capture the flag f3 Cincy

Firehouse grand opening 7/26 7am

@Tinker WIN headed to vacation

COT:

@Tinker church friends pray for child “Gus” to get his vision.

@Dumbbell for him, his friend and mentor and the Bellevue community.

For high school student athletes starting fall sports.

@Pig Gratitude for a great group on a hot humid night.

For other intentions stated ( I am so sorry if I missed it for the BACKBLAST. Please feel free to correct me ) and not stated.

@Apple Bottom took us out.

AISISOMSA!

F3 on 3!

P.s. forgot I am 44 now.

BACKBLAST 7/12/25

AO: #The Executive

QIC: @McFlurry

PAX: (16) @WreckItRalph @Spectre

@Boomerang @ForrestGump @Chief @Throne @Wildthing @Pig @Flyover @Golden @Pappy @Tinker @Zulu @Crash

FNG: 1

MOLESKIN:

Humid Sunny morning. 75°.

We commemorated President Abe Lincoln's signing into law the Congressional Medal of Honor (MOH) on this day in 1862.

WARMO –

Neck Circles OYO -Clockwise/Counter

Arm Circles - IC

Hip Circles - OYO @WreckItRalph danced.

-recited the MOH requisite: "For conspicuous gallantry and intrepidity at the risk of life, above and beyond the call of duty."

World’s Greatest Stretch

Grass Grabbers - IC

-remember this year's theme:

Get Comfortable with being Uncomfortable!

-Galatian 6:2 "Carry each other's burdens and in this way you will fulfill the Law of Christ".

Motivators (5)

The THANG:

There are over 3,520 MOH recipients, so we got that many steps today. (That is 1.87 miles).

Mosey around the Executive AO including along the Presidential Walk: .62 miles.

-There are 19 MOH recipients who have received TWO MOHs!

Rifle Carry Coupons to Basketball Court

19 Curls - In Cadence

19 Air squats - In Cadence

19 Overhead press - OYO

19 Merkins - OYO

Mosey around the Executive AO including along the Presidential Walk: .62 miles.

-MOH recipient 1945 Philippines. David M. Gonzalez: After 5 men were buried by an explosion of enemy artillery, Gonzalez crawled through 15 yards of devastating enemy fire to DIG them out. As enemy continued firing at him, he stood up and dug with his hands and an e-tool and managed to free 3 of the buried men before being killed. Gonzalez left behind a young son.

19 Grave Diggers -IC

19 Derkins - OYO

19 Coupon Squats - IC

19 Curls - IC

Mosey around bandshell/basketball court loop: .2 miles

Rifle Carry coupon to band shell/stage.

-MOH recipient 1918 Cpl. Alvin C. York: After his olatoon had suffered heavy casualties and 3 non-coms had become casualties, Cpl. York assumed command. Fearlessly leading 7 men, he charged with great daring toward a machine gun nest, which was pouring deadly and incessant fire upon his unit. In his heroic feat the machine gun was taken, together with four enemy officers, 128 enemy combatants and several guns

We "charged up the hill" from the band shell toward the American Flag:

7 men at a time would complete:

7 Murder Bunnies

7 Merkins

7 Murder Bunnies

7 Curls

Rifle Carry the remaining distance to the Flags.

MARY –

19 Flutterkicks - IC

19 LBC - OYO

19 American Hammers - IC

COT

Wins:

WreckItRalph - Father In Law throat, better prognosis

Pig - Cougar successful surgery

FNG- Wife is due in next 2 weeks, baby girl

Pappy – Brother "@Traveler" lymphoma

Welcome FNG: @Thumper !!!

TAPS

1st responders/veterans

Brad Fritz - for his continued healing

Those going through cancer

Keeping Laurna and Family in prayers

Unspoken prayers

McFlurry took us out in prayer

AISISOMSA!

BACKBLAST 7/10/25

AO: #The

PAX: (10) @SnapShot @Zulu @Easy @Pig @Sup @Spectre @Crash @Flyer @Chicago @Billboard QIC

Moleskin: Thick and humid night. Some guys questioned if they should come out, but powered through and did a great job. The heat definitely hit everyone hard, but 10 HIMs showed up and left very sweaty, but better men.

Warmo –

Motivator from 7

Arm Circles – x10 IC Front/back

Michael Phelps OYO

Abe Vigoda’s x10 IC

Tin Soldiers x10 IC

World’s Greatest Stretch

Mosey to bathroom and back

The THANG:

Partner workout where reps are shared. While partner 1 starts on exercise being counted, partner 2 to run to other side cones, do the second exercise, and run back. They continue to alternate until the total rep count is reached.

200 merkins - 10 SSH

175 air squats - 10 high knees

150 overhead press - 10 mountain climbers

125 curls - 10 side to side hops

100 deadlifts - 10 butt kickers

Mosey around courts

75 Overhead hold and March - SSH

50 low plank to high plank - 10 high knees

25 burpees - 10 mountain climbers

20 blockees - 10 side to side hops

10 Grave Diggers – 10 Butt Kickers

Mary – no time

COT

Wins:

Billboard- Family left – had a great time with extended family in town for a week, but glad to have our house back!

Pig - Cougar successful surgery.

Easy coming out even though he wasn’t feeling it

Zulu – making it out after working late. Has not missed a BD since his first!

Crash being back with us after traveling to see family.

Taps

Brad Fritz hit on Turkeyfoot - for his healing

Those going through cancer

Keeping Laurna and Family in prayers

Unspoken prayers

Easy took us out in prayer

AISISOMSA!

Backblast

Date: 7/8

AO: #the-executive

QIC: @Sup

PAX (16) @Eagle @A.C.T. @Pig @Zulu @Flip @Wild Turkey @Tinker @Golden @Vespa @Flyer @Spectre @Dumbbell VanPelt CheckMate, 2 FNG

Weather: not too bad

Warmup:

Imperial Walkers IC 15

Grass grabbers IC 15

World’s greatest stretch

Arm circles IC 15 both ways

The Thang;

Round 1

Run to light pole and back

Step Up 50 – 25 each leg

Coupon curls – 25

LBC 25

Round 2

Run to light pole and back

Merkens 25

Bent over Rows – 25

Bobby Hurleys – 25

Round 3

Farmer carry down and back to light pole

Chest press – 25

Squat – 25 (coupon optional)

Round 4

Farmer carry down and back to light pole

Burpees – 15

Overhead press – 25

Mary:

Shoulder Tap relay to 100 – every 10 do a merken

Coupon march - thanks @Dumbbell for the suggestion

Announcements

- F3 Dads on July 19 at Amazon

- August 23 F3NKY picnic – 430 at amazon

- October 18 Golf outing at Kenton County

Welcome FNG’s:

Bogey which is @Sup brother

Wild thing - thank you @Billboard

@Tinker did a phenomenal job in leading us out in prayer

Thank you for coming out to my BD. Great turnout

AISISOMSA

Backblast: 07/05/2025

AO: #the-executive

QIC: @Spectre

PAX: (14) @Pig @Wild Turkey @McFlurry @boomerang @Wreck it Ralph @Forrest Gump @Tinker @Apple Bottom @Chicago @moonshine @Zulu @Golden @Brat @Spectre

Warmarama

Plank while @Wild Turkey showed up -> Count off and call out F3 Core Principles. Disclaimer. @Spectre let everyone know he had the feet of Chubbs from Happy Gilmore. (Thanks @McFlurry)

Arm Circles IC 10

Flap Jack IC 10

Neck Rotations OYO 10

Michael Phelps OYO 10

Merkins IC 10, stay in the plank while @Spectre talked about his opinions on things.

Chest Press IC 15

Flutter Kicks IC 20

Alternating side squat IC 10

The Thang

Spectre Death March (copyright @Spectre Inc, 2025) (which actually turned out to be a positive experience for all, despite the name)

Lap One: PAX line up, single file with coupons and walk at slow pace. Last PAX does specified exercises, then walks quickly to the front. Exercises include: 3 burpees, 10 side straddle hops, 10 merkins. PAX also had one ruck to switch on and off throughout the walk to add extra zest.

Stopped at the cooler to ‘rest’. Peppered in some Colt 45’s with coupons IC.

Lap Two: Same as lap one, except only half the coupons went on this journey.

Circle Up:

Grave Diggers IC 10

Coupon Squat IC 10

Plank Challenge: @boomerang won and @Wild Turkey came in for a surprise second place.

Finished with bodyweight squats, low as you can go until time.

Praise: @Apple Bottom showed thanks for his uncle to be able to see his 2.0 swim at her swim meet. @Wreck it Ralph thankful for having the ability to go to F3. Showed admiration for @moonshine for showing up during his holiday.

Prayer requests: @Apple Bottom Traveling with family to Washington State. @Brat Trip with son. @Pig’s wife having surgery. @Chicago finalizing personal events, hoping for relief and glad to have his son. @Wreck it Ralph father-in-law having PET scans for tumor in neck.

As iron sharpens iron, so one man sharpens another. - F3 on 3 1-2-3 F3!!!

Backblast: 07/03/2025

AO: #the-executive

QIC: @Pig

PAX: (10) @Wreck it Ralph @Billboard @Zulu @Chicago @Brat @T-Rex Bass @Wolverine @Droopy @WATERBOY

FNG (1) @Zulu (Proud Mama his wife, BB @Billboard )

Happy 4th of July a day early - Warmarama

Arm Circles IC 10

Flap Jack IC 10

Willie Mays Hays IC 10

Catchers Stretch OYO

Abe Vigoda - IC 10

Grass Grabbers IC 10

Tin Soldiers IC 10

Grady Corns IC - 10

Michael Phelps CC 10

The Thang

Each set will be a count of 07-04-17-7-6 Starting with 7 Merkins

and 4 burpees and ending with 6 American Hammers for each set

Mosey to the flag pole and read the beginning of the declaration

I think the greatest and bravest decision ever made on this soil was to declare independence

Some say the biggest upset in this country was USA Hocky over Russia and I say

it was the 13 Colonies over the British

Told the PAX As this gets hard and repetitive think about the hard things Men and Women did to win our freedom

7 Merkins CC - 4 burpees - 17 SSH - Front Lunges 7 Each Side - 6 Amercan Hammers IC

7 Wide Merkins CC - 4 burpees - 17 Squats - 7 Big Boy Situps - 6 Amercan Hammers IC

7 Diamond Merkins CC - 4 burpees - 17 Imperial Walkers IC - 7 Mt Climbers IC - 6 Amercan Hammers IC

7 Hand Release Merkins CC - 4 burpees - 17 Calf Raises CC - 7 Hillbillies - 6 American Hammers IC

Mosey to the clock tower

7 Merkins CC - 4 burpees - 17 Stepups IC - 7 Hillbillies IC - 6 Amercan Hammers IC

7 Wide Merkins CC - 4 burpees - 17 Dips - 7 Plank Jacks IC - 6 Amercan Hammers IC

Mosie Back to the Flags

7 Merkins CC - 4 burpees - 17 Curls CC - 7 Overhead Presses CC - 6 Amercan Hammers IC

7 Wide Merkins CC - 4 burpees - 17 Chest Presses CC - 7 Bent Over Rows CC - 6 Amercan Hammers IC

7 Diamond Merkins CC - 4 burpees - 17 One Arm Rows CC - 7 Coupon Swings CC - 6 Amercan Hammers IC

7 Hand Release Merkins CC - 4 burpees - 17 Squats CC - 7 Curls - 6 American Hammers IC

COT: Taps for Laurna, @Zulu’s father-in-law with Parkinson’s, Rodney Ballard from Panera, PAX doing the 17:76 ruck, for @WATERBOY praise God he made it back tonight and @Wolverine returned after two weeks off with back issues

AISISOMSA - F3 on 3 1-2-3 F3!!!

BACKBLAST: 07/01/25

AO: #the-executive

QIC: @Crash

PAX: (11) @Tinker @Soprano @Wild Turkey @Easy @Flyer @Apple Bottom @Pig @Flip @SnapShot @Spectre @Crash

Warm-O-Rama

10 Arm Circles (IC)

10 Flapjacks (IC)

10 Abe Vigodas (IC)

10 Tin Soldiers (IC)

Willy Mays Hays

10 Grass Grabbers (IC)

10 Grady Corns (IC)

World’s Greatest Stretch

Michael Phelps OYO

The Thang:

Mosey from The White House parking lot to the clock tower.

20 Urkins (CC)

20 Dips (CC)

20 Side Straddle Hops (IC)

Mosey back to The White House parking lot.

Deck of Cards: But someone, who will remain nameless, forgot the deck of cards. But @Pig stepped up with an app that served the purpose.

Each Pax Q’d the exercise associated with the card they drew or if the got a wild card, Q’d an exercise of their choice.

Curls for tha Gurls

Hand Release Merkins

Coupon Squats

Coupon Press

Wild Cards: Aces, Deuces, Jokers and Jacks.

Announcements:

F3 Dads on July, 19th. @Dumbbell

Prayers: @Tinker shoulder.

@SnapShot family member where he works.

@Tinker took us out in prayer.

AISISOMSA

F3 on 3!!

Crash out!

BACKBLAST – 6/28/25

AO – #the-executive

PAX: 17 @Spectre @Wreck it Ralph @Dumbbell @Monk @Brat @McFlurry @Throne @Easy @Forrest Gump @Tinker @Wild Turkey @Crash @jockey @Apple Bottom @Flyover @Billboard QIC

Moleskin: Hot and sticky morning. We had a great group of 17 PAX show up including @Flyover who started this week and made it to 4 AOs in 1 week. Great job!

Warmo –

Light mosey around parking lot to flag

Motivators from 7

Neck rotate R/L – OYO

Michael Phelps OYO

Torso Twist & Reach/hold

Abe Vigoda’s x10 IC

Tin Soldiers x10 IC

The THANG:

Mosey to Band Shell

Rocky B x 25 IC

Partner work on Hill

P1 – Bear Crawl up to Bench, jog/run back

P2 – BBSU

Reverse P1 and P2

P1 – Lunge up Hill, jog/run back

P2 – Merkins

Reverse P1 and P2

P1 – Sprint up hill, jog/run

P2 – Plank Hold

Thang 2 – Back to grass w/ Cones 30 yards apart

Line up with Coupon

Round 1 – 10 Curls – Murder Bunny across to other side – V-ups x 10 – Murder Bunny Back

Round 2 – 10 Blockees – Karaoke across to other side – Star Jumps x 10 – Karaoke other side back

Round 3 – 10 Overhead Press – Inch Worm Merkin across – Squats x 10 - Inch Worm Merkin back

Round 4 – Lawn Mower Pulls x 10 each side – Sprint across – 10 burpees – Sprint back

Repeat Rounds 1-4

Line up with Coupon

Round 1 – 10 Curls – Murder Bunny across to other side – V-ups x 10 – Murder Bunny Back

Round 2 – 10 Blockees – Karaoke across to other side – Star Jumps x 10 – Karaoke other side back

Round 3 – 10 Overhead Press – Inch Worm Merkin across – Squats x 10 - Inch Worm Merkin back

Round 4 – Lawn Mower Pulls x 10 each side – Sprint across – 10 burpees – Sprint back

Mary – PAX Choice

Flutter Kicks 20 IC

Heels to Heaven 15 IC

American Hammers 20 IC

Pickle Pounders 20 IC

Shoulder tap relay to 100

Announcements: F3 Dads BD coming up on 7/19

17.76 Ruck July 4th, Edgewood 5k run July 4th, need volunteers to help man tent at the event. @Heartbreaker wrestling events coming up soon - see F2 channel

Taps/Prayers: @Wreck it Ralph M Stepfather, @Forrest Gump and his family, @Crash thankful for positive test results

AISISOMSA

F3!

BACKBLAST

Date: 6/26/2025

AO: #the-executive

PAX: @Spectre @Chicago @Golden @Baltic @Sup @Ace @Spackler @Flyer @Crash @Easy @Farm Boy (QIC)

COUNT: 12

FNGs: 0

Moleskin:

Consulted the radar 15 mins before start and decided we might get a sprinkle on us no big deal. After further consultation 5 mins before it was concluded that we were gonna get soaked. And I decided we were gonna take the rain on the chin. Also there was people in the shelter. A little rain never hurt anyone. Between @Crash giving us a show that no one needed to see and @Baltic showing up with a coupon condom there was plenty to laugh about and not think about the rain.

Warmo:

Mosey to White House parking lot

5 burpees

Grass grabbers

4 burpees

Tin soldiers

3 burpees

Worlds greatest stretch + mericans

2 burpees

Imperial walkers

1 burpee

Mosey back

The Thang:

PAX completed a pyramid exercise with a mosey in between sets.

5 burpees

Mosey

5 burpees 10 merkins

Mosey

5 burpees 10 merkins 20 flutter kicks

Mosey

5 burpees 10 merkins 20 flutter kicks 30 coupon press

Mosey

5 burpees 10 merkins 20 flutter kicks 30 coupon press 40 squats

Mosey

5 burpees 10 merkins 20 flutter kicks 30 chest press 40 squats 50

Mosey

5 burpees 10 merkins 20 flutter kicks 30 coupon press 40 squats

Mosey

5 burpees 10 merkins 20 flutter kicks 30 coupon press

Mosey

5 burpees 10 merkins 20 flutter kicks

Mosey

5 burpees 10 merkins

Mosey

Didn’t get the last 5 burpees and mosey in due to time

Announcements:

17.76 Ruck

Other events coming up, check slack

Taps/Prayers

@Sup travel

@Ace family

Laurna

AISISOMSA

F3 on 3

See you down range!

Backblast:

Date: 6/21/25

AO: #the-executive

QIC: @Monk

Count: 13

PAX: @Apple Bottom @Croft @Farm Boy @Forrest Gump @Tinker @Easy @Heartbreaker @Eagle @Tin Man @Monk @Brat @Snapper

FNG: 0

Moleskin: Upper 60s and humid, great for sweating

Warmo:

Mosey from the basketball court to the clock tower.

Grady corns x 9IC
Side Straddle Hops x 9 IC
WMH x 10 IC copperhead style

Mosey back to the. Basketball court

The Thang: 2 the 9’s

Same as 11’s, just going to 9

Round 1: overhead press/squats

Round 2: Rows/Merkins

Mosey to clock tower

Round 3: step ups/Flutter kicks

Round 4: Mountain climbers/calf raises

Mosey back to the basketball court

Four corners: break into 5 teams

Corner 1: CPRs

Corner 2: jump squats

Corner 3: V-ups

Corner 4: Pushme-Pull-you

Center court: Motivators from 5

Center team counts down while other teams perform each exercise.

Repeat until every team been in the middle

Stay in teams:

One pax farmer carries while the other performs Plank/LBC/Freddy Mercuries

Perform three rounds

Burpee relay. All Pax in Horse stance (static squat). When it’s your turn, burpee time!

Heel tap relay to finish.

Announcements:

17.76 ruck on July 4th, see #csaup for details
@Ace needs some brothers to join the F3 presence in I depended for the parade on July 4th.
F3 Dads/2.0 Event
@Heartbreaker has wrestling this weekend and coming up
there’s actually a lot planned for the summer. Please check F2, csaup, general, and the AO threads.

COT:

Shepard's wife Kathy for recovery after her fall

Trisha's daughter passed, please pray for her family and her 12 year old daughter

Work for a brother who needs to be home for his wife’s care.

Praise for @Forrest Gump friend fighting cancer and miraculously surviving the treatments with high mortality rates.

There may have been more, if so, please add them.

Love you my brothers!

(Namerama video didn’t save, new phone, user error, or act of God perhaps.

AISISOMSA

1.2.3.F3

DATE: 6-19-25

AO: #the-executive

PAX: @Pig @SnapShot @Golden @Baltic @Monk @Chicago @Billboard @Flyer @Ace @Jam @Skippy @Bass @T-Rex and @Mississippi (QIC)

FNGs: @Gopher (1)

COUNT: 14

MOLESKIN: both the Q and co-Q showed up right at 6:30, to a crowd ready to go. 79F and sunny.

WARMUP:

Side straddle hop, Willie mays hays, Worlds Greatest Stretch, breakdance merkins, arm circles, Moroccan nightclubs, grass grabbers IC

Weighted “Indian run” to clock tower and back while passing a bag of tire chains down the line. A reminder that we don’t have carry life’s weight on our own.

THE THANG: four corners with reps based on the date of the original Juneteenth:

6 - motivators from six

19 - leg tuck-&-twist IC / move to next corner by partner wheelbarrow or bear crawl

18 - standing shoulder taps IC / lunge walk

65- calf raises CC/ switch partners wheelbarrow

Round 2:

6- breakdance merkins IC/ move by Carioca or karaoke to next cone

19- imperial squatters IC

18- Moroccan nightclubs clubs IC / move by karaoke

65- monkey humpers CC

MARY: two minutes

Heals to heaven CC,

american hammers IC

ANNOUNCEMENTS:

July 4 ruck opportunity #csaup

July 5 need HIM to rep F3 in parade in independence- see @Ace

July 19 #Amazon hosting F3 dad’s event- bring your 2.0s for a kid-friendly workout.

COT: relating to Juneteenth, Consider how for 2.5 years slaves did not know they had been set free; this has happened to some of us (me for instance)- that Jesus paid my debt of sin and set me free, yet I’ve still lived under the slavery of sin. I am thankful to now be free in Christ Jesus.

Prayers for Jillian Scheyer and her family, her health has continued to get worse.

One HIM shared a prayer request but asked not to have details shared, please pray 9am Friday (today).

Prayers also for Laurna, also Billboard’s dad and others caring for aging parents

AISISOMSA

BACKBLAST

DATE: 6/17/25

AO: #the-executive

Q: @Apple Bottom

PAX: @Crash @Throne @Tin Man @Baltic @Flyer @Pig @Farm Boy @Monk @Eagle @Apple Bottom

@Soprano ( for F2)

FNG: zero

Count:10

Moleskin:

Super humid, temp wasn’t bad and as to be expected with my Q rain and storms seemed likely but it held off other than one very short sprinkle. Grateful for that. Classic rock mix in background.

Warm-O

SSH 15IC

Arm circles 10IC

Flap jacks 10IC

Ab vigoda. 10IC

Tin soldiers 10IC

Willy mays copperhead 8IC

WGS

Flamingo and Micheal Phelps during basic explaining of the thang.

THE THANG:

First round. Of BOMBS

burpees 5 oyo

Overhead press 15cc

Merkins 15cc

BBS 15cc

Squats 15cc

Rifle carry 30-35 yds.

THANG 2:

Cone of consequence.

I had a stack of cones with various exercises wrote on them from previous BDs.

Idea was to complete 15 of each exercise either IC or CC (to remind me of my near 15 year old who goes to soccer conditioning at 6am for 1.5hrs then going straight to 2 hr swim practice. ) After 5 exercises complete some mode of transportation or movement 35yds down the parking lot. I tried to go as quickly as I could between exercises to keep heart rate and tempo of movement up.

I dropped the cones getting out of truck and the went every where so the order maybe a bit mixed up but regardless the following exercises were done:

Erkins 15 cc

Dips 15 cc

Shoulder press 15cc

Lawn mower ( L / R ) 15cc

Flutter kicks 15 IC

Rifle carry out

Coupon Rack back

Curls 15cc

Skull crushers 15 IC

RBBs 15 IC

Coupon press 15 IC

Calf raise 15 IC

Split leg Lunge out

Politician back

Step up left 15cc

Step up right 15cc

Coupon Shoulder shrug 15cc

SSH 15IC

Bent over rows 15IC

Karaoke out

Most back

Grady corns 15IC

Monkey humpers 15IC

Super man 15 IC

Bobby Hurley 15cc

Shoulder tap relay 100

Farmer carry right out

Farmer carry Left back

Freddy mercury 15IC ( the song came on and we had too )

Coupon press 15IC

Imperial walkers 15IC

Penguins 15IC

Curls 15IC

Mosey out

mosey back

BOMBS round 2

Didn’t want to cheat anyone so

SSH 15IC

heel tap relay to 50

Rifle carry out and back to end it.

Mary: built in.

Announcements

@Dumbbell f3 dads 7/19

@Soprano talked about pending golf outing and meeting

@Crash honor @Farm Boy F2 tomorrow putt putt and Garzellis after.

Need a Q this Saturday HIMs, only open day left in Junes step up and lead #the-executive! @Pig and other HIMs have your back.

COT:

@Billboard dad

@Apple Bottom dads fall and grateful for safety during storm on the lake.

@Farm Boy new gig

@Monk daughter and work

@Pig grateful for another year every year.

@Soprano reminding of us f3 brotherhood

@Throne mothers recovery

For the unstated or missed intentions. ( So sorry my paper was too sweaty to write on)

@Baltic took us out in prayer.

AISISOMSA! F3 on 3

BACKBLAST: 6/12/25

AO: #the-executive

QIC: @Ace

PAX: @Pig @Chicago @Dumbbell @SnapShot @Sup @bass @T-Rex @Spectre @Easy @Ace

FNG: 1 Gary Flesch / BRAVO / PP Pig BB Pig

Count: 11

MoleSkin: 83, humid, perfect for the ACE Wheel of Pain

Warmorama:

10 IC Arm Circles / Flapjack
5 IC Kneeling Overhead Press
10 IC Tin Mans
5 IC Skull Crushers
10 IC Abe Vigoda's
5 IC Kneeling Curls
1 World's greatest stretch ACE style (with Chinooks & Merkins)

The Thang:

PAX take turns spinning the "Wheel of Pain" /// There are 21 exercises on the wheel, that same PAX will call out that exercise
PAX choice if 20 CV or 20 IC --- with exception of McDuck (1) which is 100 calf raises or any of the traveling ones like bear crawls or farmer carries
those will be to the White House sidewalk and back.
The exercise will remove itself from the wheel so we don't repeat it. We didn't make it all the way through the wheel.
Here is the wheel --- https://wheelofnames.com/vju-bud
There was the special request for "Pickle Pounder Chinooks" by @Dumbbell -- so that kinda set the tone for some of the others...
- and props to @Chicago for taking the "SSH extra pain". He won the prize of doing SSH's with weights, while calling out 20 IC for the rest of us regular SSHs!

5 minutes of Mary

20 IC Xrtra Heavy Mercuries
20 IC LBCs
20 IC Xtra Heavy Flutter Kicks
Merkins AMRAP in last 15 seconds

COT

Announcements:

Convergence June 14th - All AOs closed Saturday - car pooling
Check out the #calendar channel for F2 regional events - lots of activities going on in F3NKY!

TAPS

Our friends and family and coworkers with illnesses, for our personal issues.
For our privilege to lead as positive role models in our communities (even those who aren't fathers), we have a mantle on us to be leaders. Happy Father's Day men!
Special prayer for @T-Rex launching in Dry Ridge, KY (Piddle Park on Saturdays)!
@Ace took us out in prayer of gratitude for F3 and the comradery, the ability to do what we do.
ASISISOMSA
F3 on 3 123!

If you're like me, you may not always get to the bottom so here's a takeaway that you should get if nothing else from this backblast.

Reach out to someone. We all have experienced and appreciated knowing that someone else was thinking of you. Genuinely ask how they are doing. Not the American way of "how's it going" and all you get is "great". Ask in a meaningful way and expect a genuine response. I wouldn't have Q'd tonight if it weren't for @Spectre so thank you for that. Glad to be back

Backblast!

AO: #the-executive

PAX: @Flip @Apple Bottom @Dumbbell @Slapstick/Slappy @Spectre @Flyer @stripes @vanpelt @Sup @Crash @SnapShot @Pig @Baltic (QIC)

Count: 13

Moleskin: PAX decided that any old spot in the lot was a new parking spot given the concert this evening. Chatter was at all time highs and IQs were at all time lows. Baltic style cadence was in full effect as he returned to an #the-executive BD after what seemed like a millennia.

WARMO

SSH- Baltic Style

Highknees IC 20x

Buttkicks IC 20x

Arm circles/flapjacks- 10 IC

WMH CH- IC 10x

Michael Phelps OYO

THANG

You say Ciabatta, I say Tabata.

20seconds on 10 second rest rotate between each exercise for 4 mins. light Mosey for 1min after each rd

9 rounds planned, were able to make it through 7

1st

Goblet Squat and Reverse Lunges

2nd

Merkins and elbow planks

3rd

Thrusters and Mt. Climbers

4th

American Hammers and High Plank

5th

Coupon Swings and Jump Squats

6th

Overhead Press and WW3 Sit ups

7th

Burpees and Mosey in Place

(8 and 9 rds were Sumo Squats and Hip thrusters with coupon and Farmers Carry and Hillbilly Walkers, respectively)

Some rounds we skipped the mosey as the PAX decided that that round was too easy.

Had 2 mins to spare and did shoulder tap relay to 130

Announcements

Lots of em, come out to the BD and you'll get the full picture

@vanpelt won the Piggy Award! This award is there for the PAX who was killing it during the BD with proper form AND grit. Great Job

Convergence this weekend. Bring food and save the planet by carpooling

A very special F2 event next WED evening. Attendance would be highly appreciated. @Crash to follow up with more details

F3 Dads event- Bring the 2.0s. See @Dumbbell for details

17.76 July 4th ruck see #rucking for details. @Dumbbell is also a great point.

August 23rd Picnic at #the-black-pearl

@Sup will be on the corner of the executive next time asking for forgiveness for being gone for 2 weeks.

TAPS

@Fidget recovery

@Forrest Gump family

Laurna's fight

Praise for the PAX and the brotherhood that follows

For humility

@Hobbs M birthday today!

For those in the silence of our hearts

Lord Jesus Christ Son of God, Have Mercy on me a Sinner

AISISOMSA (edited)

Backblast

Date: 6/7/25

AO: #the-executive

QIC:

@Pig

Count: 18

FNG: 0

PAX: @Wreck it Ralph @Slapstick/Slappy, @KOA, @Golden, @Apple Bottom, @Hobbs, @Crash, @Fugitive, @Soprano, @Smiles, @Spectre, @Wild Turkey, @Pig @Flip @Monk @WATERBOY @T-Rex @Forrest Gump

Moleskin: humid 65 degree morning overcast and no rain

Warmarama

Arm Circles IC 10
Flapjack IC 10
Willie Mays Hayes ICD 10
Abe Vigoda - IC 10
Grass Grabbers IC 10
Tin Soldiers IC 10
Motivators from 6 (Only 6/6 reference)
Grady Corns IC - 10
Michael Phelps CC 10

The Thang

Circle up - Coupon Work

Overhead press - 15
Bend over rows - 15
Goblet squats Racked - 15
Arm Curls - 15
Coupon Swings - 15
One Arm Rows - 10 each arm
Chest Press - 20
Thrusters - 10
Coupon Squats - 10

Mosey to the Clock Tower - BRING WATER

Strength Work - if we all don't fit, split up

Dirkins 15
Step ups IC (Left Leg up) 15
dips CC 10
Irkins 15
Step up IC (Right Leg up) 10

Rinse and repeat

Mosey to the White House

Line up on line end

1. Bear Crawl to one end, sprint back - 5 burpees

2. Sprint to the other end and back - 5 burpees

3. Karaoke to one end and back - 5 burpees

4. Sprint to the other end and back - 5 burpees

5. Sprint to one end and back - 0 burpees

Mosey to the Tennis Courts

Circle up

Squats - 20
Lunges - 10 Each Leg
Calf Raises - 20
Bobby Hurley's - 15
High Knees IC - 15

Rinse and Repeat

Mosey back to home base

The Mary -

Freddie Mercury IC - 15
American Hammers IC - 15
Flutter kicks IC - 15
V Ups - 10
BB situps - 10
LBC's IC 15
Rope Pulls - 15
Shoulder Tap Relay to 100

AO: #the-executive

Date: 05 June 2025

QIC: @Easy

PAX (14): @Easy w the Q @Pig @Hobbs @Wild Turkey, @Spectre @By-The-Minute @T-Rex @Monk @Golden @SnapShot @Fidget @WATERBOY @Mississippi

1 FNG @stripes

Five core principles:

Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

Major Richard Winters

Ten Principles for Success Strive to be a leader of character, competence, and courage.

Lead from the front. Say, “Follow me!” and then lead the way.
Stay in top physical shape—physical stamina is the root of mental toughness.
Develop your team. If you know your people, are fair in setting realistic goals and expectations, and lead by example, you will develop teamwork.
Delegate responsibility to your subordinates and let them do their jobs. You can’t do a good job if you don’t have a chance to use your imagination or your creativity.
Anticipate problems and prepare to overcome obstacles. Don’t wait until you get to the top of the ridge and then make up your mind.
Remain humble. Don’t worry about who receives the credit. Never let power or authority go to your head.
Take a moment of self-reflection. Look at yourself in the mirror every night and ask yourself if you did your best.
True satisfaction comes from getting the job done.
The key to a successful leader is to earn respect—not because of rank or position, but because you are a leader of character.
Hang Tough!—Never, ever, give up.

Warmo:

D-Day was originally scheduled for June 5, but the weather did not cooperate. The operation was pushed back to June 6, 1944.

Arm circles front / back 10 each IC

Grady Corns 10 IC

Tin soldiers 10 IC

Grass grabbers 10 IC

Michael Phelps, OYO

Neck rolls, OYO

The Thang:

Hang Tough Easy Company Workout

Allied Troops landed in Normandy: 156,115

American (Omaha and Utah beaches incl. airborne): 73,000 (23,400 airborne)

6 rounds OYO:

10 Merkins
10 coupon swings
20 coupon / squats
10 coupon rows
10 calf raises
10 curls
10 Flutter kicks IC
10 chest press
Rifle Carry
Shoulder Carry

COT:

Count-o-rama 14

name-o-rama

announcements - @By-The-Minute recognized by @Pig award, convergence reminder, come support @Forrest Gump at #the-oven tomorrow morning.

Prayers / Taps

Major Richard Winters

Before I dozed off, I did not forget to get on my knees and thank God for helping me to live through this day and to ask His help on D+1. I would live this war one day at a time, and I promised myself that if I survived, I would find a small farm somewhere in the Pennsylvania countryside and spend the remainder of my life in quiet and peace.

Staff Sgt Mike Ranney wrote: "In thinking back on the days of Easy Company, I'm treasuring

my remark to a grandson who asked, 'Grandpa, were you a hero in the war?' No,'" | answered, 'but I served in a

company of heroes.

Thank God for the men and women of the military for allowing us to live our lives in peace.

@SnapShot coworker Merrick with brain cancer

Repose of the soul of Dave Russo from brain cancer

Continued prayers for Laurna @Roscoe and family

[ ] Lord thank you for the men who fought for our country and the freedom and the you have given us
[ ] Make us men after your own heart, men for others
[ ] We ask this in Jesus’ name
[ ] Amen

AISISDOMSA….F3 on 3

Backblast! 9 Eagles

DATE: 2025-06-03

AO: #the-executive

Q: @Dumbbell

PAX: @Hobbs @Flip @jockey @Fidget @Apple Bottom @Spectre @Jag @SnapShot @Flyer @Easy @Farm Boy @Wild Turkey @Pig @Eagle , Checkmate

FNGs: None

COUNT: 16

A hot summer day, but happy to get after it. Had so much fun sharing my favorite GoRuck workout at #the-black-pearl decided to share with #the-executive

WARMUP:

Batwings (who saw that coming)

OYO Michael Phelps

10 IC Willie Mays Hays

10 IC Tin Soldiers

THE THANG:

6 rounds

11 merkins

11 lunges

11 soldier press

11 coupon squats

11 swings

11 flutter kicks (4 count)

11 mountain climbers (4 count)

11 v ups

11 plank pull through

Lap of coupon shoulder carry

Lap of farmers carry

MARY:

Built in

ANNOUNCEMENTS:

6/14 convergence

F3 dads looking like 7/12

F3 Family picnic 8/23

COT:

Prayers for @Forrest Gump and family

Laurna health, but also that family can still find joy in their lives in the midst of this

@Dumbbell aunt surgery on Thursday

Gratitude that we GET TO DO THIS and have good men to push us to be better

Backblast

Date: 5/31/2025

AO: #the-executive

QIC: @Hobbs

Count: 19

FNG: 1 Snapshot (PP Pig)

PAX: @Throne @Spectre @Dumbbell @Ace @Wild Turkey @jockey @Crash @Monk @Brat @Forrest Gump @Iceman @Roman @Easy @Flip @Golden @Heartbreaker @Pig

Moleskin: Beautiful morning. Focus...Gratitude and getting uncomfortable. Lukewarm is nowhere to be; get uncomfortable and grow.

WarmOrama:

Side straddle hops IC 10

Arm circles. IC 10...flapjack IC 8 @Dumbbell declares my intensity is lacking

Tin soldiers IC10

Imperial walkers IC 10

World’s Greatest Stretch Hobbs style 4 count

Willy Mays Hayes IC 10

Motivators at 5

The Thang:

Partner workout. 1 PAX runs up, back up while other farmer carries 2 coupons. at cone both work at required exercise for specific number of reps. Switch after reps are completed and rinse and repeat.

Coupon Carry/mosey up, back, up.....Exercise at cones: 60 coupon squats ....switch carrier of coupon, rinse and repeat. (120 squats total between partners)

2. Coupon Carry/bear crawl.....Exercise at cones: 20 burpees ....switch carrier of coupon, rinse and repeat. (40 burpees total between partners)

3. Coupon Carry/mosey up, back, up.....Exercise at cones: 80 lawnmower pulls ....switch carrier of coupon, rinse and repeat. (160 lawnmower pulls total between partners)

Circle up:

Wave of Merkins to 10. 2 start points in circle.

Mosey to band shell

Grab a little piece of the wall:

Wall sit relay to 101

Wall sit relay pass the coupon 2 groups 6 passes

Wall sit relay pass the coupon and over head press 2 groups 6 passes

Mosey to BB court

Vicious circle

Circle Indian run with runner going to center of court and performing exercise.

5 Burpees
2 Merkins, 2 BB situps, 2 Merkins, 2 BB situps

*end bd with one more W.G.S. Hobbs style

Prayers for @Forrest Gump and his M on the loss of their son Brian. Forrest is an inspiration to our AO and we are blessed to have him.

He is obviously heart broken and grieving and yet is grateful and positive. FG shared that 3 of Brian's organs have been used to save others lives; bringing some good out of the bad.

He will need some help moving some of his sons items in the near future and we will be there. We pray for peace and healing to him and his family especially his M.

MY PHONE IS INOPERABLE AND NOT CHARGING...

YOU WILL GET NO VIDEO....TODAY'S EVENTS REMIND ME THAT THIS IS REALLY NOT A BIG DEAL

AISISOMSA F3

BACKBLAST

#the-executive

QIC = ACE

5/29/25 Thursday 6:30pm

Disclaimer - I’m not a professional, push yourself and your partner, don’t hurt yourself or your partner.

Count = 11

FNG = 1 @Fidget (Michael Kannady PP @Pig BB @Golden)

PAX = @Pig @Wild Turkey @Golden @Dumbbell @The Reaper @Crash @Tinker @Chicago @Spectre @Ace

Theme - “Some wrecks break you. Others break you open.”

WARMO -

Grass Grabbers / Abe Vigodas / Tin Soldiers / The Chinook & Flapjack / Imperial Knee Clappers / World’s Greatest Stretch * ACE Style

THANG w/Theme

The Impact - we're going along thru life, then the hit happens.

10 IC Xtra heavy mercuries

10 IC Carolina Dry Docks

10 OYO 2 is 1 -- Superman’s with toe taps (walk out merkin/arms&feet up/walk up/tap opposite toes / repeat is 1)

The Recovery - we need a partner during the recovery.

Partner up - because recovery can be painful, and you can’t do it alone.

Mosey to Amphitheater - MoT is Grocery Carry /// Indian Run around partner --- Switch when can’t carry groceries anymore

Weighted Wall sit relay to 100 - Hold coupon over head

Motivators from 5

10 IC Derkins

The Climb - because it is work - and help is needed.

Murder bunny from Amphitheater to the green swing at top of hill --- Leave your coupon at the swing ---- Go back down to pick up 6’s until all up the hill

1 McDuck (100 calf raises)

10 IC Thrusters

10 IC Coupon Presses / ACE Style - make it harder! (4 count - 1 is coupon press toward your knees, 2 is coupon overhead press, 3 is coupon press past your head, 4 is recover position.)

50 IC plank jacks

The Growth – Partner up - because we should grow together.

10 Partner Coupon Swings OYO - swing/partner grab/swing is 1

Mosey to White House -MoT is Grocery Carry /// Indian Run around partner - Switch as needed.

10 CC with partner - Booyah! Merkins

MARY

Go help the lady in the green shirt empty the plants & flowers out of her red car.

Tease about picking the car up and moving it.

10 CC V-ups

Out of time for the rest....

COT

Ecclesiastes 4:9–10 (Brotherhood in the Climb)

“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”

TAPs

@Forrest Gump family, Laurna & @Roscoe, ACE/Greg, @The Reaper cousin, @Dumbbell aunt, @Roman Mom

Thank you HIMs, for helping me up in my times of need! F3 is truly amazing! We get to do this together!

Events

5/31/2025 NWF Wrestling w/@Heartbreaker

6/14/2025 Cincy/NKy convergence

TBD / July F3 dads and 2.0s

8/16/2025 NWF SUMMER SIZZLER w/@Heartbreaker

8/23/2025 F3NKY Family Picnic

10/11/2025 Go Ruck - 12 Miler City Ruck

10/18/2025 Golf Outing, Kenton County Golf Course

@Tinker took us out in prayer!

ASISISOMSA ------- F3 on 3 --- F3!!!!! (edited)

BACKBLAST

AO: #the-executive

Date: 27 May 2025

QIC: @Easy

PAX (7): @Easy w the Q @Billboard @Pig @jockey @Apple Bottom @Hobbs @Wild Turkey,

No FNG’s, but we did have a couple FOGs (Farting Old Guys)

Warm-O

Arm circles front / back 10 each IC

Grady Corns 10 IC

Abe Vigoda 10 IC

Grass grabbers 10 IC

Willie Mays haze copperhead style IC

Leg Stretches, OYO

Michael Phelps, OYO

Neck rolls, OYO

The Thang: Easy Company 506 Workout

5 rounds:

10 (1 set of Ranger, Crucible, Diamond Merkins, 2 sets of Merkins) CC
10 coupon swings CC
20 coupon / squats CC
10 coupon rows CC
10 calf raises CC
10 curls CC
10 leg lifts CC
10 chest press CC
11 LBCs IC

MoM / Mary

Pickle pointers 15 CC

Leg Lift hold - heel tap relay to 50

COT:

Count-o-rama 7

name-o-rama

announcements - convergence reminder, wrestling, Independence Memorial Day parade went very well - great work @Ace, invite HIMs, F2 events

Prayers / Taps

Prayers of thanksgiving for

@Wild Turkey gf recovery

@Hobbs dad’s recovery

@Pig’s injuries recovery

@Hobbs recognized by Pig award,

@Easy bil

Continued prayers for Laurna

Forgot to mention prayers for @Ace’s friend Greg

AISISDOMSA, F3 on 3

BACKBLAST

AO: #the-executive

DATE: 24 May 2025

QIC: @Spectre

PAX (20): @Baltic @Hobbs @Pig @Chicago @Dumbbell @Fugitive @Apple Bottom @Throne @Golden @Tinker @Brat @Brat @Crash @Ace @McFlurry @Flip @Easy @Spectre with the Q

FNG (1) @flop Flip PP, McFlurry BB

Moleskin-low 50’s and sunny. Perfect weather for beating up the flesh.

Count off with F3 Name. @Apple Bottom called out F3 Core Principles. @Spectre explained the Murph workout and how to modify.

Warm-O

Arm Circles - IC - 10

Air Squats - IC-10

Michael Phelps - OYO

Mosey to clock tower

Side Straddle Hops - IC - 10

Modified Murph

Timed one mile run

100 pull ups (or some pull exercise), many used the swings as a TRX system

200 push ups

300 air squats

Timed one mile run

Most PAX push themselves to the time limit in exercises and went for the mile run in time to be back for the COT.

We all repeated names of the fallen or those that served.

Announcements:

Convergence on June 14. Car pooling is an option.

@Crash F2 on 31 May. WRASTLING!

@Dumbbell F3 Dad’s event, date TBD

August 23 family picnic.

@Ace Memorial Day parade in Independence, meet at community center before 930am.

@Pig has the Independence Q at 6:30pm at @firehouse

@Pig presented @Spectre with the Piggy award. Many protested in silence.

COT:

@Apple Bottom friend with breast cancer.

@Fugitive uncle in hospital.

@Pig Keep Laurna in prayers. Father passed away 50 years ago.

@Baltic Father’s cyst. Homeless population.

@McFlurry keep children in your prayers as they enter new stage of life.

@Roman and his mother.

@Dumbbells wife has spent 11 years with him, prayers for her.

@Throne mother in hospital.

@Spectre took us out in prayer.

AS IRON SHARPENS IRON, SO ONE MAN SHARPENS ANOTHER.

F3 on 3.

Backblast! Pig Roast

DATE: 2025-05-22

AO: #the-executive

Q: @Pig

PAX: @Chicago Mississippi @The Reaper @Apple Bottom @Hobbs @KOA Bailey (FNG) @Ace

FNGs: 1 - Bailey - (PP - Pig)

COUNT: 9

Warm-O-Rama

Arm Circles IC 10
Flap Jacks IC 10
Willie Mays Hays IC 10
Abe Vigoda - IC 10
Grass Grabbers IC 10
Tin Soldiers IC 10
Motivators from 5 for D-day
Michael Phelps CC 10

The Thang

Mosie to the bandshell and do circuits 3 times

Arm Curls CC 10 - Dips CC 10 - Bobby Hurley's 10 OYO - WWII Sit Ups OYO 10

Thursters 10 - Merkins CC on my down 10 - Rocky Balboa's IC 10 - Heels to Heaven CC OYO

Coupon Press CC 15 - Burpees Jump Over Coupon 5 OYO - Alternate Lunges 5 each - LBC's IC 15

Grave Diggers 5 each side - Dirkins 10 CC - Plank Jacks 15 IC - American Hammers 15 IC

Taps: @The Reaper’s cousin cancer and @mississippi friend Mom passed and Laurna

BACKBLAST: 05/20/2025

AO: #the-executive

PAX: (8) @Apple Bottom @Wild Turkey @Sup @Farm Boy @Flip @Billboard @Pig @Tinker (QIC)

Moleskin:

A phenomenal evening! Cool, crisp air in the low 60s, perfect for movement and a baseball-style F3 beatdown. We pushed and encouraged each other each innings, celebrating every "run". The fellowship was strong, and the weather felt like a gift from above. I am grateful for this brotherhood, the fun, and the chance to grow stronger together. Nights like this remind me: iron sharpens iron, and joy is found by dripping sweat on an asphalt parking lot.

Warm-O-Rama:

Grass Grabbers (x9)

Imperial Walker (x9)

Squats (x9)

Hillbilly (x9)

Abe Vigoda (x9)

SSH (x18) originally was motivators from 9

Michael Phelps (OYO)

The Thang:

Baseball F3 style 9 (players/batters) exercises with 9 (innings) rounds each, doing 1 of the first exercise, 2 of the second, etc. in each round.

Exercises were as follows:

Plank Destroyer (x1)

LL Cool J (x2)

8 count body builder (x3)

BBSU (x4)

Overhead Press (x5)

Chest Press Flutter Kicks (x6)

Merkins (x7)

Curls (x8)

Freddy Mercuries (x9)

Mosey to end of parking lot 5 jump squats (odd innings) 5 burpees (even innings)

Made it to the top of the 9th

MARY:

Built into The Thang

@Tinker devotion - Full devotion on #f3

Announcements:

Convergence June 14
Calendar that @Suga' has created
Spartan Race June 7 & 8
@Heartbreaker multiple wrestling events
Keep seeking FNG's

COT:

Laurna
@Forrest Gump and @Wild Turkey's friend David who conquered cancer and it has returned
@Wild Turkey 2.0 and traveling mercys

As iron sharpens iron, so one man sharpens another. - Proverbs 27:17

F3 on 3!

BACKBLAST

AO: #the-executive

DATE: 17 May 2025

QIC: @Spectre

PAX (22): @Snapper @Apple Bottom @Ace @Hickory @Hobbs @Blimpie @Chief @McFlurry @Flip @Wild Turkey @Easy @Tinker @Golden @Billboard @Pig @Brat @WATERBOY @Soprano @Heartbreaker @Spectre with the Q

FNG (1) Roman, Spectre PP, Ace BB

Moleskin-Mid Sixties and sunny. Perfect weather for beating up the flesh.

Count off with F3 Name. @Apple Bottom called out F3 Core Principles.

Warm-O

Willy Mays Hays OYO

World’s greatest Stretch

Arm Circles IC - flapjacks

Neck Circles

Merkins- IC - 12

Squats-IC-11

Mosey to the clock tower.

SSH IC-20

Mosey to St Pius

Thang #1

Partner Hill climb-partner A exercises while Partner B runs down and up the hill. Encouragement is required to avoid the final exercise of burpees.

Exercises: Mountain Climbers, Flutter Kicks, Squats, LBC, Willy Mays Hays, Imperial Walkers, Burpees

Mosey to clock tower with partner, keeping pace with each other and pushing each other.

At clock tower, circle up with fresh count off. Merkins IC for 20.

Mosey to Coupons.

Thang 2

Partner with new partner. Both partners do the exercise together, focusing on pushing each other to complete the reps in proper form. After each exercise, sprint to the first light pole and back individually.

Exercises: Jump Squats-15, Merkins-20, Flutter Kicks-20, Plank With Shoulder Tap-20, Grocery Carries to first light pole then switch off with partner,

Final Thang

Indian Run.

Ended with plank for 2 minutes while @Spectre expressed gratitude for the HIMs at this BD.

Announcements.

@Spectre has the Q for Saturday for a modified Murph workout.

Convergence on June 14, Apple Bottom called out the need to have a name for convergence that is more fitting for F3.

COT: Flips friend Brent starting AA. Chiefs Friend lost almost 18 years ago. Hickory called out appreciation for Crash and F2, offered help for any HIM.

Keep Laurna in prayers.

@Spectre took us out in prayer.

AS IRON SHARPENS IRON, SO ONE MAN SHARPENS ANOTHER.

F3 on 3.

BACKBLAST

AO: #the-executive

QIC: @Apple Bottom

PAX(12) @Pig @Billboard @Wreck it Ralph @Farm Boy @Tinker @Butter @Crash @Chicago @Wild Turkey @WATERBOY @Tinker @Apple Bottom @Flyer

Moleskin- warming up. 84 the start kinda humid too. Decent breeze. The possible storms held off. Park was hoping with a couple parties. Tennis courts volleyball and shelters all in use.

Warm-O

High knees IC x15

Grass grabbers IC 10

Arm circles IC 10

Flapjacks IC 10

Tin soldiers IC 10

Ab bagoda IC 10

WGS x2

Micheal Phelps and Stretch as needed as thang explained

The THANG : The Executive Grand Prix base on MarioKart.

Roughly a quarter mile course.

Along the course cones placed with 2 listed exercises wrote on the cones. Some cones have coupons. HIMS complete the course, if cone is open HIMs complete that exercise at their rep choice. If occupied course I was focusing on cardio so I did 10-15 quick reps and ran on. Others did higher rep and less running. All good. Modify as Necessary. All PAX get a good workout and possible F2 time. Run the course for 35 minutes.

Kicker: green water balloons stationed in my cooler at truck. When you go by load up. Take aim along the course. Hit a pax cool them off but also penalize them with a plank hold time. ( probably up it to burpees next time )

Exercises:

Run

Shoulder shrug

Run

Overhead press

Run

Coupon press

Run

Step ups

Run

Curls

Run

Flutter kicks

Run

Lunges

Run

Carolina dry docks

Run

Superman

Run

Monkey humpers

Run

Dips

Run

Erkins

Run

Lawnmower pulls

Run

Freddy mercury

Mary:

LBC IC 15

Heals to heaven CC 15

American hammers IC 10

STR 100 merkin on the 10s

SSH for a 30 seconds so we didn’t get cheated

Announcements.

@Spectre Q on sat.

Pick up the few remaining Qs

Cincy NKY convergence 6/14

@Crash thinking F2 on 5/31 for wrastlin

@Pig F1 piggy award to @Wild Turkey for bringing high effort energy tonight at the BD. Congrats!

Help fellow HIMS out this summer check slack.

COT: just so grateful for all the HIMS to be there and together and helpful.

@Wild Turkey girlfriend recovery.

@Farm Boy the current situation both good and can be stressful.

@Apple Bottom work stress.

@Apple Bottom took us out in prayer.

AISISOMSA F3 on 3.

BACKBLAST 5/13/25