Q: Matt Hopkins (Brisket)
PAX: Attila (Jeremy Stitts), Ramesh Adusumilli (Shades), Satya Adusumilli(Walker Texas Ranger), Thunder, W. Jason Griffith (F3 Risky Business), Fred Kelly (Grassy Knoll), Wayne Frost (Takedown), Dick Clark, Flatbush (Malik Cobb)
FNGs: None
COUNT: 10
Warm-Up
• SSH – 10 IC
• Windmills – 10 IC
• Imperial Walkers – 10 IC
• Merkins – 10 IC
• Mosey around the lot
DC Stretches
⸻
THANG: Core Principles themed beatdown!
Principle 1 – Free of Charge
Theme: You can’t buy fitness—give your all without cost.
Partner AMRAP – One partner runs a loop, the other does AMRAP:
• 1st Round: Hand Release Merkins
• 2nd Round: Squats
“Principle 1 — F3 is free of charge, but your payment is effort.”
⸻
Mosey to Coliseum
Principle 2 – Open to All Men
Theme: No matter your pace, you belong here.
Inclusive Grinder – 3 stations, rotate every 90 seconds:
1. Step-Ups or Box Jumps (bleachers or curb)
2. Big Boy Sit-Ups
3. Bear Crawl 20 yards out, lunge back
– buddy up. Keep pace
No one finishes alone—motto reminder here: leave no man behind.
“Principle 2 — Open to all men, no matter pace or fitness. Motto reminder: Leave no man behind, but leave no man where you found him.”
⸻
Mosey to base of hill
Principle 3 – Held Outdoors
Theme: Nature is our gym.
Hill Circuit:
7s – begin with…
• Run up hill, 6 burpees at top
• Run down, 1 hr merkin at bottom
“Principle 3 — We’re always outside, weather is just another challenge.”
⸻
Mosey back to top of hill
Principle 4 – Peer Led
Theme: Every man a leader.
Dealer’s Choice – Circle up, pass Q role around.
Each man calls one exercise (30 sec work / 10 sec rest).
Examples: Plank Jacks, Carolina Dry Docks, Monkey Humpers, Mountain Climbers.
“Principle 4 — F3 is peer-led, any man can step up to lead.”
⸻
Mosey to soccer pitch
Principle 5 – Ends in a COT (12 min)
Theme: We finish together.
Final Grinder:
• Sprint 50 yards out & back
• 10 burpees
• Plank for the 6
“Principle 5 — We finish together in a COT, because F3 is more than just a workout.”
⸻
Mary go round!
COT
