March 26, 2020


The Scene

For all of F3 Nation: March 27 is a special opportunity.  Last year Miyagi and Aerobie from F3 The Fort (Suburbs south of Charlotte NC) did a huge service to F3 Nation by shedding light on mental health among men after the loss of a close friend of Miyagi.

If you are missing someone whom you’ve lost  due to mental health issues or suicide and who was an inspiration or major part of your life, lift them up and do this work out in their honor.

If you or a loved one struggle with depression, anxiety, and mental wellness, take advantage of the opportunity to lock shields with other HIM who have your back.   Work out with a special focus, having that person or that challenge on your heart.

If you’ve felt the loving hand of Sky Q as you walked through a past valley of darkness in your own life, take advantage of the opportunity to listen to another man who may be going through his own valley and wants to talk about it during or after the COT on March 27.

March 27 will be a day to celebrate our fellowship and our ability to make an individual weight into a team weight. Let’s do this thing. Looking forward to it.


25 SSH, 20 Imperial Walkers, 15 Hill-Billies, 10 Daisy Pickers, 5 Arm Circles (F & R)


There are a couple Kettle bell, Ruck, or CMU options that can be done if desired vs the body weight exercises

Stats in regard to mental health, then below using those numbers provide each round of exercises

9% of men in the United States have daily feelings of depression or anxiety.
33% of those men mentioned above take medication because of those feelings.
25% of those men actually spoke to a mental health professional in regard to their feelings.
85 – White men aged 85 and above have the highest rate of suicide in the United States.

9 – Turkish getups
33 – Kettlebell swings or Calf raises
25 – Curls or Big Boy (WW2) Situps
85 – Flutters

17% have a common mental disorder, e.g. depression, anxiety, phobias, etc.
43% of adults believe they have had a mental disorder at some point in life.
25% of people with eating disorders are men.
20% of people will have a diagnosable mental health condition in any given year.

17- Cleans / Flying  Squirrels
43 – American hammers
25 – Merkins
20 – Flutters

20 – Veterans commit suicide daily
75% of deaths by suicide are male
32% of Americans have anxiety disorders
36% of all psychological referrals are for men.

20- Lawnmowers / Diamond merkins
75- Rosa Litas
32- Clean and Press / Jump Squat
36- LBC’s

Some final stats to consider: In the US, 7% of adults have major depression, 17% have depression, 13% of youths aged 12-17 have major depression which equals 3.1 million.  6% of people have PTSD or 12 million.

As time allows, feel free to repeat the sets again .


The HIM that started the @F3Battle twitter account put out lots of encouraging content and have been on the F3 podcast last year and recently. They are very good things to check out.

Although we are completing this workout virtually, know that you are not on your own. Lots of F3 Pax are completing this workout all over the US at parks, backyards, and garages. If you need to talk, call me (901-413-9814) or another F3 brother! These are high stress times for lots of us, know you’re not alone.

Also, if you do this workout please post a picture on slack, that way it can be tweeted out. F3 is looking to flood twitter to honor mental health.

Virtual COT to start at 11:15 Friday