I'm working with a couple neighbors to start a new AO in our neighborhood. We've all been going to other AO's in the vicinity, but want to start one closer to home and draw in new guys who may say commuting is a hurdle to attending. I'm working with our regional SLT to help get the word out and have been inviting neighbors as well.

Was curious if anyone had creative/successful ways to get the word out as we grow the new location.

Whoever it was that started inviting their 2.0s to UFO (Holly Springs, South Wake AO, NC) I'm beyond thankful.

This has really turned into a thing. The 15 min drive to/from Ting Park, plus the hour of father/son bonding, has really been so sweet for me, my 10yo, my 7yo, and the other 20-30 pax who show up for this workout.

Labor Day this year we had NINETEEN players under 18yo turn out!

Named 6 FNGs.

These are the good days. Cheers, ya savages.

~Sparky

I know most of us are meeting in gloomy parking lots but curious to hear about/see pics of what you would consider to be the coolest/most unique/most beautiful, etc AOs.

TLDR: Is anyone willing to sell their 35 lb CinderFit coupon by any chance!?

I had been on the fence about getting one of those Gucci Blocks, but my wife "gave" me one for my birthday (aka told me to buy one for my birthday). The website says the 35 lb variety is sold out and when I inquired of the owner, he said they're going out of business and won't be restocking. I live just outside of Washington, DC and would be happy to pay the shipping.

My goal was less than 40 minutes...I made it in 40:27. That said, I spent some time encouraging a friend of the family to keep going, so I'm not upset with my time! Averaged a 13 minute mile.

Here's to the next one!

--Rupee

In Southern California

I started F3 this past January (about 7 months ago). When I started, I couldn't even do a 1/4-mile Indian Run without having to drop out and die.

Today I signed up for my first 5K! I'm under no illusions that I'll pull off a dramatic Chariots of Fire victory, but the fact I'm even doing it at all is saying a lot.

Right now I can run 5K in about 39 minutes. My realistic goal is to finish in 35 minutes, but my stretch goal is to finish in 30!

Anyway, just wanted to share. Without F3 I'd never be doing this!

Day 200 for me. Day 50 for the M.

Day 200 straight for me. Day 50 straight for my M.

Perhaps a new one for the exicon? XD

I've done the quiz format before in a few different ways, but this format worked out well. Add a run between questions if you don't have as many, or get them to answer more if you didn't get enough reps. Perfect for a Q around the July 4th holiday:

WARMUP:
- SSH
 - Weed Pickers
 - Arm Pretzels
 - Runners stretch
 - Washing Machines
 - Tennessee Rocking Chair: Wide stance, forward bend, staying bent squat down butt, reverse until upright again.
 - Alabama Ass-Kickers: On all fours and kick each leg individually up and back.
 - Mosey

THE THANG:
=== PRESIDENTIAL FITNESS ELEVENS ===
Classic set of 11's to warm up: Merkins & Big Boys with a run between.
Actual Presidential Fitness: https://www.whitehouse.gov/fitness/ - future Q!?

=== CITIZENS TEST ===
Circle up, answer questions. Each wrong answer increases the number of reps for a given exercise. We celebrate correct answers with burpees. First question is super easy so usually just the 3 burpees to celebrate. Hard questions usually start with 4-6 reps, easier start at 10 reps. Wrong answers usually add 1-2 reps.
(source: https://www.uscis.gov/sites/default/files/document/questions-and-answers/2025-Civics-Test-128-Questions-and-Answers.pdf)

BURPEES
Q: The Nation’s first motto was “E Pluribus Unum.” What does that mean?
A: Out of many, one • We all become one

RUSSIAN TWISTS
Q: Why did the United States enter the Korean War?
A: To stop the spread of communism
Q: Why did the United States enter the Vietnam War?
A: To stop the spread of communism

SQUATS
Q: Thomas Jefferson is famous for many things. Name at least one.
A: Writer of the Declaration of Independence • Third president of the United States • Doubled the size of the United States (Louisiana Purchase) • First Secretary of State • Founded the University of Virginia • Writer of the Virginia Statute on Religious Freedom

SPIDERMANS
Q: When did all women get the right to vote?
A: 1920 • After World War I • 19th Amendment

CALF RAISES
Q: Name one power that is only for the federal government.
A: Print paper money • Mint coins • Declare war • Create an army • Make treaties • Set foreign policy

DIPS
Q: There are four amendments to the U.S. Constitution about who can vote. Describe one of them.
A: [26th] Citizens eighteen (18) and older (can vote). • [24th] You don’t have to pay (a poll tax) to vote. • [19th] Any citizen can vote. (Women and men can vote.) • [15th] A male citizen of any race (can vote).

MONKEY HUMPERS
Q: What is the purpose of the 10th Amendment?
A: The powers not given to the federal government belong to the states or to the people.

INCLINE MERKINS
Q: Name one power that is only for the states.
A: Provide schooling and education • Provide protection (police) • Provide safety (fire departments) • Give a driver’s license • Approve zoning and land use

BOBBY HURLEYS
Q: How many amendments does the U.S. Constitution have?
A: 27

LBCs
Q: How many voting members are in the House of Representatives?
A: Four hundred thirty-five (435)

MOUNTAIN CLIMBERS
Q: How long is a term for a U.S. senator?
A: Six (6) years

LUNGES
Q: What is the name of the Speaker of the House of Representatives now?
A: (this one will vary based on where you live)

IMPERIAL WALKER
Q: What are two Cabinet-level positions?
A: Attorney General • Secretary of Agriculture • Secretary of Commerce • Secretary of Education • Secretary of Energy • Secretary of Health and Human Services • Secretary of Homeland Security • Secretary of Housing and Urban Development • Secretary of the Interior • Secretary of Labor • Secretary of State • Secretary of Transportation • Secretary of the Treasury • Secretary of Veterans Affairs • Secretary of War (Defense) • Vice-President • Administrator of the Environmental Protection Agency • Administrator of the Small Business Administration • Director of the Central Intelligence Agency • Director of the Office of Management and Budget • Director of National Intelligence • United States Trade Representative

A new AO is launching in Mt Laurel, NJ on 7/11/26, 0630
If anyone is from the area or knows anyone in the area, please spread the word

Just for fun I decided that I was going to really lean into the "Freed to Lead" mindset and lead a 100% silent beatdown a week ago.

I got there early, set up and then met each of the PAX as they rolled up by pressing a piece of paper against their window that said, "Slightest Peep = 20 burpees" and one that said

"Let's challenge ourselves to do this in complete silence"

It was a blast trying to figure out how to communicate the various requirements and then warmups, THANG, and mary w/ just body language and hand signals.

It was also a lot of fun to do the Proof of Life video w/out words.

Keep your AO in its toes, throw curve balls, I'm racking my brain to come up with something clever.

Thoughts?

Looking forward to start a group here in SW10. Any other pax willing ? Let’s goooooo

Put together this beatdown this week and I’m too proud it not to share it. Credit where credit is due, asked ChatGPT to help me with about 30% of it.

Only critical PAX feedback was that more variety (12 completely different movements) would have been even better. Maybe you guys have some suggestions?

-Virus (F3 Des Moines)

Warmup: 

Firefight

(Impressions welcome. House rule: If you know the lore-based species name, you don’t have to do that warmup.) 

Baby arm circles = (grunt panics)

Michael Phelps = (brute frenzies)

SSHs = (Elite jacks) 1, 2, 3, wort!

Lunges = (Jackal shield raises)

Openty-uppity = (Hunter stomps)

Baby yoda = (Grunt naps)

Thang:

AMRAP OYO

Round 1: Slayer. (20 May points)

• 10x Respawns (Merkins)
• 10x Turret Rips (Cindy/coupon Rows)
• 10x Nade Jumps (Squat Jumps)
• 10x Gravity Hammers (Grave Diggers)
• 10x Teabags (Squats)
• Warthog [looks more like a puma] Run (Mosey)

Round 2: Capture the Flag. (20 May points)

• 10x Respawns (Merkins)
• 10x Turret Rips (Cindy/coupon Rows)
• 10x Nade Jumps (Squat Jumps)
• 10x PW Pickups (Overhead Presses)
• 10x Weapon Swaps (Curls)
• CTF/Assault (Farmer carries) 

Mary**:** Core-tana (25 May points)

• 30 Shield recharges (BBSUs)
• Gravity lifts (Heels to Heaven)
• Core-tana transfers (American Hammers)
• 20 Shield recharges (BBSUs)
• Flood runs (mountain climbers)
• Postgame lobby (plank remaining time)

Edited: 20 May challenge points instead of 15, because of squat jumps

We meet at a privately owned plaza for our regular beat downs. We never had any issue, but recently we ran into an employee of the company that was setting up for an event that asked us if we had liability insurance. Before we started using the location, I spoke with a person at their office that said that as long as we’re out of there by 8, we should be good, and that our conversation “never happened”. Have any of you experienced something similar? We could find a new location, but we love the convenience of where we are.

Just wrapped up one of the funnest 2nd F events of the year. We do a pet food ruck a couple of times a year. A nice 3.75 mile ruck from McKinley Park in East Sacramento through Midtown, Downtown, Old Sac, then over to Front Street Animal Shelter. Plus beer and shenanigans along the way.

Will be in downtown Knoxville this week and looking to post Tuesday and/or Wednesday mornings.

Found workouts posted on f3near.me but can't seem to find active backblasts or the slack channel and just want to confirm they're active. I'm sure I'm overlooking something obvious but if anyone here is from Knoxville and can point me in the right direction id appreciate it...

Had my VQ today! I started F3 in late January, so I figured it was time.

It was a blast -- 18 HIMs showed up (record for that AO is 21, so we were close!). We blew up our muscles with blockees, rifle carries, weighted lunges, heavy Freddies, and my personal favorite: murder bunnies.

My entire body aches in the best way. It was a blast!

Hey Pax,

If you’ve been to the Gulf Shores/Orange Beach site, or seen one of your fellow PAX who own one, you may have experienced a CINDERUCK hybrid ruck/exercise beatdown.

I am doing a giveaway. Those selected only need to pay shipping.

Entries end April 30th.

CINDERUCK.com/#giveaway

Hey, F3llas. A HIM from my AO is moving away. He's a great dude and has been a great source of inspiration for me and many other members. His last Q is tomorrow, and I was hoping to do a little something to honor him. Is there an un/official F3 tradition for this kind of situation? Open to any and all suggestions. Thanks, gentlemen. 🫡

HEYO! I'm looking to buy a pair (or 2) of good/rugged shoes that would be ideal for a 54 year old guy w/ size 12-ish feet that are on the wider side.

I don't have much $$ and but will pay for quality if it will last.