Suicides BOMBS and the rules of F3

AO: Norseman

When: 10/11/2022

QIC: Zohan

PAX (14): Callahan, Chapter 11, Crikey, DeLorean, Ha-ha, Huffy, Nacho Libre, Orvis, Stu, TMI, Zohan, Knight Rider, Last Call, Plumb bob,


When I took the Q I joked that we’ll see if I even remember where the Norseman is, since I haven’t been there in a long while. Well… I didn’t realize how true that was since on my way there I got lost a bit, missing a turn. Google Maps brought me back. It was too late to do a short pre-run but I had a few min to walk around the park looking for promising spots.

Lots of new and unfamiliar faces for me at the Norseman, which is simply awesome! Great work guys attracting and retaining men.


Mosey in the big parking lot with some Bernies.

Circle up for Weed Pickers, Hillbillies, Tempo Merkins (that one raised a few questions, glad to bring something new-ish), Mountain Climbers and Overhead Claps.

We realized that TO wasn’t there. He said he’s looking forward to seeing me but apparently he didn’t mean it would be today.

The Thang:

Mosey to the football field and line up on the end line.

BOMBS Suicides – Modified the “O” to Outlows (on your six, draw an “O” with your legs).

Run to the 10 yard line for 2 BOMBS. Run back to the starting line.

Run to the 20 yard line for 4 BOMBS and run back. 6 at the 30 yards, then 8, 10 (on the 50 yards), 8, 6, 4 and 2. Finish at the other end. Gazelles can start leading a Mary.

Recovery lunge walk out of the field, then mosey to the pavilion. We stopped for a moment to do 5 OYO wall jumps – squat jump and you try to slap the wall as high as you can.

Continue the mosey toward the playground behind the pavilion. Partner up.

Low Wall exercises – One partner stays for AMRAP of some exercise while their partner runs to the pavilion for 1 wall slap and back. Switch.

We did 4 rounds – Dips, Derkins, Dirty Handshakes and Box Jumps. YHC couldn’t think of another exercise starting with D for a full set.

Squats for the 6 and we moseyed back to the pavilion.

F3 Teaching – YHC asked all those who were 1 year or less in F3 to Wall sit on one wall and those more than 1 year to Wall sit on the opposite wall. YHC asked the newer guys some questions, while maintaining the wall sit position (also alternating one knee up).

How many rules does F3 has? First guess was ‘5’ (wrong). YHC also heard 3, 12 and 21. This is a trick question since there are no rules in F3.

What are the 5 core principles? The guys were well versed and all 5 were called out, even if not at the right order.

what is the F3 Credo? Leave no man behind, leave no man where you found him. At least one pax knew it well.

What is the F3 Mission? silence… YHC blamed the seasoned PAX for not teaching the newer crew and so we did 5 OYO Burpees while they looked at us. Ha-Ha quickly told them what’s the mission (hint: it’s about leadership. the workouts are a mean, not the goal).



YHC called out a couple exercises, then asked PAX who did not Q yet to lead some Mary and finally close us out. We did T-Bombs, LBCs, Bonnie Blairs, SSH, Diamond Merkins, Peter Parkers and Rosalita.




Announcements regarding coffeeteria this morning, upcoming Convergence at the Boneyard on the 29th and NLB workout and breakfast on the 22nd. Some men stepped up to take the Workout Q and Food Q. Awesome way to show what F3 is all about and how we step up to lead!

Naked-Man Moleskin:

Thank you for letting me lead this morning. It was a lot of fun and my honor. I loved seeing so many new faces, and there were some familiar faces I don’t get to work out with as often as I’d like.

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