F3 Des Moines

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

Happy 2-year MANniversary to Training Wheels! 🎉
Yesterday, he celebrated his milestone with F3 DSM by taking the lead and putting us through a heavy 1-mile ruck featuring challenging stationary workouts every quarter mile.
We are incredibly grateful for Training Wheels' ongoing leadership and dedication to the PAX. His constant coaching on injury prevention, proper stretching form, and exercise technique makes us all better. Thank you for everything you do! 💪

Backblast! Short and Heavy - 2 Year F3 Manniversary!
DATE: 2026-05-02
AO: Laurid Zeppelin
Q: Training Wheels,
PAX: Bobby Hill Vise Grip Rad Michael - April Oneil Mariah Carey (Nant’an) drybar Training Wheels Shiner Sheldon (Comz Q) Her Call , Hawkeye, Oven Mitt, No Warranty, Night Rider
FNGs: 2 No Warranty, Night Rider
COUNT: 14Warm O Rama:
Hallelujahs
Hamstring sweeps
Washing machines
Squat 10
Merkins 10

The Thang:
Count = 11
Heavy ruck, 1 mile
3 stops x 10 reps at the 1/4 mile
OHP
Curls
Merkins
Squats

Mary:
Squats 15
Merkin 15
Big boys 25
Freddie’s
Low Country Crabs
Plank count down by 7 from 100

Announcements:
May Challenge
Run workshop today!
GTE
Races
5k all day, 6/20
Kayak pop up, 5/3

COT:
2 years of F3! Thankful for all 3 Fs! Recommend the Comfort Crisis book. Just heard about the Hardiness Effect by Paul Taylor and want to read that. Appreciate the brotherhood Connection and Tribe of F3!

Together, the F3 crew pushed beyond boundaries and ignited a powerful morning routine, celebrating a milestone moment with Neo’s 500th workout, where collective energy and determination sparked a limitless pursuit of excellence. What a way to set the bar Neo!!! Congratulations.

Backblast! Neo's 500th!!!
DATE: 2026-04-23
AO: A New Hope
Q: Neo, Mariah Carey (Nant’an)
PAX: Neo Her Call Mariah Carey (Nant’an) Radar Chopper drybar Blue Bunny Mawashi Mic Drop Wrecking Ball (F3 DSM. Area Q) Sourdough Bedpan Gas Leak Hamms Drop Off Lane [D-O-L]
FNGs: None
COUNT: 15Warm O’Rama:
Side Straddle Steps
Washing Machines
Michael Phelps
Cherry Pickers
Toe Touch
Baby Yoda
Mosey

Thang:
500 reps of each as a group

Top (coupon):
Curls
OHP
Bent Over Row
Squats
Tricep Ext

Bottom:
Merkins
Big Boys
Lunges
Flutter Kick
Mountain Climbers

Mary:
LBCs
Soft Shell Tacos
Rapunzels
Plank

Announcements:
Races
GTE
May Challenge
Campout
Habitat

Prayers:
All who need lifted up

COT: When I first started F3 my plan was to show up a couple of days a week. After a week I knew this was filling a hole I didn’t know I had. Then men around me have made me a better person in every aspect of my life.
This group continues to push me to become even better. Thanks to everyone for keeping me motivated to show up day after day.

Friday morning we did a log haul ruck at our Simon and Garfunkel site in downtown Des Moines.
With a SURPRISE 11’s workout at the end of the ruck. Sneaky sneaky Mr. Wrecking Ball. But we love a good challenge at F3 what a great way to start the end of the work week.

Backblast! It’s Big it’s heavy its Wood
DATE: 2026-04-24
AO: Simon and Garfunkel
Q: Wrecking Ball (F3 DSM. Area Q), drybar
PAX: Training Wheels Mad Max Sheldon (Comz Q) Her Call Roots Focker (DR- Phoenix) Shiner drybar Wrecking Ball (F3 DSM. Area Q)
FNGs: None
COUNT: 9WARMORAMA
baby arm circles side, straddle hops squats, LBC’s and washing machines
THANG
Log haul ruck with an 11’s workout at the end Rocky Balboa’s and Merkins
MARY
LBC‘s ruck overhead press’s
American hammers
Leg lifts and end with a ruck plank
ANNOUNCEMENTS prepping for GTE and all of the upcoming runs and events
PRAYERS
COT powering through long work days and having integrity in anything you do.