F3 Des Moines

Record turnout. For F3 DSM Saturday morning. New leader. Same mission.FLAG PASSING CEREMONY TO THE NEW NANTAN OF F3 DSM

6:15AM. Lauridsen Amphitheater.
49 PAX One record-breaking morning.

Today F3 DSM came together for something special: a flag-passing ceremony. Our current Nantan, “Mariah Carey,” passed the flag to our new Nantan, NEO!

The workout was tough. The moment was special. Because when you get that many men in one place, grinding together, you’re reminded what this is really about: leadership, brotherhood, and showing up.

This morning we had all the previous Nantan’s there for this special event as well.

PLEASE Take the time to watch and see all the videos and pictures from Saturday morning. Take a look at all the different
PAX who were there.

Congratulations, NEO. The flag is yours. The work continues. 💪

Backblast! Nant'an Flag Pass - The Next Chapter Begins
DATE: 2026-08-22
AO: Laurid Zeppelin
Q: Mariah Carey (Growth Q), Neo (Nan’tan)
PAX: Bobby Hill Mariah Carey (Growth Q) Siggy Cooter McLovin Zipper Rad Barf Bag Shiner Cold Front drybar Amazon (F3 Salt Lake) Mic Drop LeVar Keebler Cisco Wrecking Ball (F3 DSM. Area Q) Vise Grip Bananas Radar Knock Back Her Call (Weasel Shaker) Drop Off Lane [D-O-L] Miyagi Sheldon (Comz Q) Cocoa Puff Virus McCloud Training Wheels (1st F Q) F3Pleats Mad Max Michael - April Oneil Chuck Roots Gas Leak Hamms Farmer Brown Neo (Nan’tan) Blue Bunny Chopper Short Round Slapshot Bulldog Burnt Ends , Pilot Light, Wingtips, Stowaway, Just the Pick, Precious
FNGs: 4 Wingtips, Stowaway, Just the Pick, Precious
COUNT: 49If I missed you on the count, let me know

WARMORAMA
SSS
SSH
Washing Machines
Hey Ho's
Baby Yoda
Runner's Stretch
Side Lunge

THANG
Station Pyramids - 5-10-15-10-5
Merkins
Squats
Big Boys
Mtn. Climbers
Burpees

Nant'an Flag Pass Run

ANNOUNCEMENTS
Iron PAX Challenge - September - Sign up! https://f3greenwood.org/ironpax

Sep 26 - Wild Boar Challenge (www.WildBoarChallenge.org)
Wild Boar shirts - https://room1021.com/products/f3-wild-boar-challenge

October - F3 Des Moines Get Right Challenge - Stay tuned for details

Oct 9 - F3 Family Glampout - Timberline Campground - Call 515-987-1717 to reserve your site, cabin, or camper - Tell them you're with F3

Oct 9 - GTE Kansas City - Virus and Rad would love for you to join them (https://event.freedom-ops.fit/gte-71/details)

Oct 9 - Ruck in Remembrance - Details to follow

PRAYERS
Teachers and students
Continued growth of F3 Des Moines

COT - Flag passing

Friday morning ruck beatdown. At our Simon & Garfunkel AO in downtown Des Moines. Led by our Fearless NANT’AN. Mariah Carey himself. This is a 4 minute look into our Friday mornings at F3 DSM and a chance to meet some of our PAX and FNG’s. The brothers of the gloom. We love to see the coaching on form as that is very important. On top of these men pushing themselves while most of Des Moines is still sleeping. Come join us Downrange. F3 nation!!!!

Backblast! MC's Farewell Tour - Simon & Garfunkel - Reflection & Quiet Grind
DATE: 2026-08-07
AO: Simon and Garfunkel
Q: Mariah Carey (Nant’an),
PAX: Mariah Carey (Nant’an) Her Call Mawashi Wrecking Ball (F3 DSM. Area Q) drybar Roots Cold Front McCloud Mistake Lake Shiner Mad Max , Splinter, Short Cut
FNGs: 2 Splinter, Short Cut
COUNT: 12WARMORAMA
Side Lunge
Halleluiahs
Hey Ho's
Ts & Ws

THANG
Ruck to 5th Street Iron Bridge and back with 6 stops to do:
10 Ruck on Merkins
10 Ruck on Squats
10 Curls
10 Overhead Press
10 Triceps extensions (except one round that MC forgot)
10 WWII

At cross back over on the bridge, Silent Ruck, reflecting on F3 and the impact it's had on your life, or the impact the HIM that invited you to F3 has had on your life.

MARY
Stretch

ANNOUNCEMENTS
Danny Stokes (Owner of Freedom Ops) Fundamentals workshop, Wednesday, Aug 12 - see Wrecking Ball (F3 DSM. Area Q)

Aug 22 - Nant'an pass to Neo - Convergence
Sep 19 - Youth Ruck event volunteering see -f-fellowship-events-and-talk -events and Training Wheels
Sep 26 - Wild Board Challenge - register at www.WildBoarChallenge.org and get your F3 DSM shirt for it at https://room1021.com/products/f3-wild-boar-challenge?variant=49876260815090
October 9 - F3 Family Campout - see -events
October 9 - GTE in KC - Virus and Rad are signed up

PRAYERS:
For privacy our prayers are kept off social media 

COT
Reflection & Quiet Grind
We Carry On

Not every challenge is loud.
Not every battle is a sprint.
Sometimes growth happens one step at a time.
One foot in front of the other.
Today isn't about intensity.
It's about consistency.

On Saturday we celebrated DOL’s 47th Birthday with 14 PAX 2 PAX being downrange from Capefear North Carolina for some good ole fashioned F3 baseball!!! Here’s a little POV video on how we play F3 baseball in Des Moines, As well as meeting some of the MIGHTY, MIGHTY PAX of F3 DSM.

Backblast! 47th Birthday: Baseball Workout
DATE: 2026-07-25
AO: Laurid Zeppelin
Q: Drop Off Lane [D-O-L],
PAX: Drop Off Lane [D-O-L] Sheldon (Comz Q) Road Warrior Training Wheels Michael - April Oneil Wrecking Ball (F3 DSM. Area Q) drybar Blue Bunny Her Call Cold Front Shiner shiny shoes Zamboni (F3 CapeFear) ,
FNGs: 1
COUNT: 14WARMORAMA
John TravoltasHalleluahsTYTWashing MachinesMichael PhelpsBACTHANG: 47th Birthday: Baseball

THE THANG: “47th Birthday Baseball!!!”
Use the “Wheel of Pain” to send people to each base.Out: Cone of Sadness: 5 Blockies1st Base: Roll Dice1-2: 10 Squats - 3-4: 10 Bobby Hurleys - 5-6: 10 Lunges Cad2nd Base: Roll Dice1-2: 10 LBC’s in Cad - 3-4: 10 BB’s -5-6: 10 WWII SU’s3rd Base: Roll Dice1-2: 10 Merkins - 3-4: 10 Diamond M’s - 5-6: IrkinsHome Run: Run all the way around and spin again.MARY
Freddy Mercury's, Rapunzels, LBC's, American Hammers, Planks

COT: BRO THINKS HE'S THE MAIN CHARACTER!!!
Since this is a Birthday Q we tend to get a little deeper and a bit more reflective. That's what I’m going to try to do.My mom worked to earn a Masters degree in English. She was a writer and avid book reader. This led her to become a librarian. Therefore, I tend to view the world through literary terms. I also grew up as an only child which has led me to view the world from a first person perspective. (That the world revolves around me.)Anyway, what I hope is, that as I get a little bit older that break away from that perspective and start to view the world from a third person perspective that allows me to see my faults and improve upon them.I challenge all of you to break away from the 1st person perspective.

This morning at our A New Hope AO, we celebrated a milestone moment with a flag passing ceremony, empowering Bobby Hill as he receives the shovel flag from Mic Drop, marking a new chapter in our F3 community's pursuit of Fitness, Fellowship, and Faith.

Backblast! Bowling / flag passing 🇺🇲
DATE: 2026-05-12
AO: A New Hope
Q: Mic Drop, Bobby Hill
PAX: Burnt Ends Mic Drop Mariah Carey (Nant’an) Bobby Hill Neo Mad Max Sourdough Her Call Radar drybar Blue Bunny , Pusher DR from Kansas City
FNGs:
COUNT: 12WARMORAMA
Cherry pickers
Seal claps
Touch your toes
Baby Yoda
Runner's stretch
10 merkins

THANG
Split into 3 groups.
Each group plays one frame of Skittle Bowl.
Then complete x Merkins as per pins knocked down or
20 Squats for spares or
30 Curls for strikes
10 Burpees for double gutter balls
Run around the islands if the lane is busy when you are ready to bowl.
We switched merkins and squats half way through. Most pax finished a mile or close to it.

MARY
Flutter kicks
Heels to heaven
Something else on our six
High low high planks

ANNOUNCEMENTS
Gladiator assault challenge Saturday
4th of July, 5k fun run scout troop 178, starts at hope waukee.
Dam to DSM soon.
Check out the leaderboard at f3dsm.com for may challenge points and posting records.

COT
John 14:1-6
Jesus is the only truth, the only way to heaven. I'd love to talk to you individually about how He has transformed my life and can do the same for you.

Mic Drop passed the flag to Bobby Hill for Tuesdays at New Hope.

The F3 Des Moines brother known as DOL, or Drop Off Lane, commemorated his 3-year MANniversary with a workout that he served as the Q. He led participants through an F3 baseball themed workout. That incorporated considerable running while accumulating points for the May challenge. Renowned for his creatively themed, fun and engaging workouts, DOL's commitment to F3 has earned him recognition as a valued member of F3 Des Moines. Congratulations are in order for DOL on this milestone.

Backblast! 3rd Manniversary Baseball
DATE: 2026-05-07
AO: A New Hope
Q: Drop Off Lane [D-O-L],
PAX: Drop Off Lane [D-O-L] Neo Her Call Radar Mariah Carey (Nant’an) drybar Blue Bunny Wrecking Ball (F3 DSM. Area Q) Bobby Hill Mad Max , Snip
FNGs: None
COUNT: 11WARMORAMA
John TravoltasBaby YodaTYTWashing MachinesSquatsMichael PhelpsBACTHANG: May Challenge Baseball
Spin Wheel of Pain
1st Base: 10 Curls
2nd Base: 10 Big Boys
3rd Base: 10 Merkins
Home Run: Run the Bases
Out: 5 Blockies
MARY
Freddy MercuriesLBC'sAmerican HammersCrunchy TacosPlankANNOUNCEMENTS
RacesCampoutCheck out there -events page

COT
Anger Management: “Sometimes we are the meanest to the people closest to us.”Don’t treat people badly because you can.A bad day doesn’t give you clearance to be a jerk.

Following our Saturday morning workout this past weekend, we participated in a complimentary running clinic presented by Ty Kloft PT, DPT, which emphasized proper running form and injury prevention techniques. The clinic provided demonstrations on optimal running techniques, preventative strategies for common running injuries, and the importance of moderation. Furthermore, it addressed essential warm-up and cool-down exercises to enhance running performance. By integrating theoretical knowledge with practical exercises, the clinic successfully conveyed various techniques to attendees.

Running Workshop by Ty Kloft, PT, DPT (Oven Mitt) with Kinetic Edge Physical Therapy

Running Workshop
Good Running Form
Looks like:
• Smooth, quiet, minimal movement
• Little bouncing
Foot strike:
• Midfoot strike
• Heel lightly touches ground
Feels like:
• Light, relaxed, upright
• Slight forward lean (from ankles)
• Relaxed shoulders, quiet feet
Cues:
• Stand tall
• “Hands in pockets” (compact arms)
• Add arm swing → slight bounce → run
Cadence
• Goal: 160–180 steps/min
• Improves efficiency and reduces impact
Measure:
Count one foot for 30 sec × 4
Form Drills
• Wall push
• A-skip
• Pogo jumps
Warm-Up (Dynamic)
Lunge • High kicks • Open/close gate • Pogo • Strides • High knees • Butt kicks
Cool-Down
Knee to chest • Knee to butt • Lateral lunge • Calf + hamstring stretch • Core
Stretching
• Before: Dynamic
• After: Static
Injury Prevention
• Increase gradually (10% rule)
• Use walk–run if needed
Injury Guidelines
• Changes stride → stop
• Gets worse → stop
• Improves → continue cautiously