F3 Smyrna,DE

12/30/2025

12/21/2025

Join us for a breakfast and a beatdown!

F3 Newark’s Wednesday Run Club is heading south this week to hit F3 Smyrna,DE’s beatdown at The Rest Stop! The Aqua Forge at Newark Reservoir will be reopened Saturday, 12/27 for a fresh beatdown. Come join us Wednesday with our brothers in Smyrna, or swing by Saturday at The Aqua Forge!

11/01/2025

Backblast – F3 Space Station – 11/1/25
Q: Mr. Clean (his VQ!)
PAX: Inline, Squidz, Asylum, Mr. Clean, So-crates, Float Serve
Weather: Crisp and cool morning—perfect for some rocket-powered work.

Warm-o-Rama

Mr. Clean got us moving right away with:

Iron Crosses – 5 IC each side

Stationary Sun Gods

15 Jumping Jacks IC

10 Plank Destroyers

The blood was flowing, the chatter started, and the mood was set for a strong beatdown.

The Thang

Four-station grinder designed to test grit and form:

Station 1: Rocket Squats (30 ft) then baby-carry coupon to next station.
Station 2: Amish Wobble – 10 OYO.
Station 3: American Hammers w/ kettlebells – 10 IC.
Station 4: Partner Coupon Swings.

Repeat the circuit 3 times, refreshing the burn each round.

Then the PAX grabbed their “babies” (coupons) and zombie-walked to the parking lot for C**t 45 coupon calf burns with mini box sprints to close it out.

Mary

6 minutes of core work starting with Crunchy Frogs—just enough to make everyone question breakfast decisions.

COT

Mr. Clean shared from the heart for his first Q: a reminder to let God take up our burdens rather than trying to shoulder everything alone. A great word that hit home for all of us.

Coffeeteria

Solid fellowship followed, with plenty of laughs, gratitude, and talk of future Qs. Strong start from Mr. Clean—he’s officially in the rotation now.

Aye!
– So-crates ☕🔥