F3 Dexter-The Ridge

F3 Dexter-The Ridge Official page for The Ridge, Dexter's F3 chapter!

Q led by Susie! Warmup! jog in place Deep Hold Squat SSH x 29 THE THANG: Start at 0 (50yd line, center of fiel...
06/17/2026

Q led by Susie!

Warmup! jog in place Deep Hold Squat SSH x 29

THE THANG: Start at 0 (50yd line, center of field) = Blockees x 3 #1 SE 20yd OHP x 10 #2 SE 40 ydDeadlifts x 10 #3 NE 40 yd Navy Seals x 10 #4 NE 20 yd Thrusters x 10 #5 SW 20 yd WW3 x 10 #6 SW 40 yd Manmakers x 10 #7 NW 40 yd Coupon Sqts x 10 #8 NE 20 yd Bent over Rows x 10 Nosejob from 0 to each station and back to 0; Mosey from #4 to #5 around the track then again Mosey from #8 to #1 around the track. Rinse/Repeat until time COR

MARY: Concrete Canoes x 12

COT: INTENTIONALITY: Following up on Gummie’s challenge for consistency from this past Thursday. I encourage each of you to pursue consistency with intentionality.

F3 led by gummy!WARMUP: Side straddle hops, deep hold squat, arm circles. THE THANG: Alligator merkin 20 yards. Hold p...
06/11/2026

F3 led by gummy!

WARMUP: Side straddle hops, deep hold squat, arm circles.

THE THANG: Alligator merkin 20 yards. Hold plank until pax catches up and then do 20 rowboats as a group. Then crab walk 20 yards. Hold captain Morgan's both sides for 30 seconds.

MARY: Cut a pickle: switch between 10 counts of of pickle pounders and pickle pointers!

ANNOUNCEMENTS: Black Ops in cape! COT: Staying consistent is key when wanting to keep things under control, as well as gives you incentive to keep going. When consistency fails so does discipline and motivation.

F3 today led by what-what!WARMUP: Arm circles. Torso twist. Hip flexors. THE THANG: round 1 1. Burpee broad jumps to 50...
06/09/2026

F3 today led by what-what!

WARMUP: Arm circles. Torso twist. Hip flexors. THE

THANG: round 1 1. Burpee broad jumps to 50 yard line 2. Every ten yards 10 big boy sit-ups 3. Jog back to start 4. Duck walk with coupon to 50 yard line 5. nose jobs back to start Round 2 1. Burpee broad jumps to 50 yard line 2. Every ten yards 5 big boy sit-ups 3. Jog back to start 4. Duck walk with coupon to 50 yard line 5. Every ten yards 10 ground and pound 6. rifle carry nose jobs back to start

MARY: 60 seconds each Flutterkicks Plank Mountain climbers

ANNOUNCEMENTS: Black ops coming soon in Cape. Check lead belt channel for information.

We are excited to announce that we will be looking to expand F3 into Cape Girardeau!We hope to have our first meet June ...
06/04/2026

We are excited to announce that we will be looking to expand F3 into Cape Girardeau!
We hope to have our first meet June 27th at 6 a.m. with a location to be announced!

F3 is a free mens workout group with fitness, fellowship, and faith as our focus! We would love for everyone to spread the word to anyone you know in the Cape area who may be interested! We would love to have you! Plan for a tough workout and some friendly banter with coffee after!

F3 Led by double double!WARMUP: SSH x 20 Arm Circles forward/backward Tiger Woods - On your own Hillbillies x 10 Imperia...
06/04/2026

F3 Led by double double!

WARMUP: SSH x 20 Arm Circles forward/backward Tiger Woods - On your own Hillbillies x 10 Imperial Walkers x 10

THE THANG: Beatdown: “The Dom Toretto” “The F&F movies aren’t just about cars. They’re about going hard, suffering together, FAMILY, and living life a quarter mile at a time.” Structure: 4 rounds Each round: 1. Begin each round together 2. Complete the exercises 3. Run 1 quarter mile - hold plank or pick up six
ROUND 1 — “The Launch” Exercises: - 25 Merkins - 25 Preacher Squats - 25 Big Boy Sit-ups Then: Quarter-mile run
ROUND 2 — “NOS” - Picking up the pace Exercises: - 25 Mountain Climbers (Left, Right = 1) - 25 Monkey Humpers - 25 Ground Pounders Then: Quarter-mile run
ROUND 3 — “Family” (DORA ROUND) Partners accumulate: - 75 Little Baby Crunches - 75 Flutter Kicks - 75 American Hammers While one partner works: - Other partner rifle carry across parking lot and back - Switch until all reps complete Then: Quarter-mile run TOGETHER WITH PARTNER REMEMBER WHAT DOM SAID, “I don’t got friends… I got family.”
ROUND 4 — “Doms Charger” AMRAP until time: - 5 Burpees - 5 Merkins - 5 Preacher Squats Then: Quarter-mile run REMEMBER “It don’t matter if you win by an inch or a mile… WINNING IS WINNING.” If you’re here you’re winning!

MARY: From “IDLE to REDLINE” 1. 30 count SLOW flutter kicks 2. 30 count REGULAR flutter kicks 3. 30 count ALL OUT flutter kicks ANNOUNCEMENTS: - Piedmont Beatdown 0700 Saturday - Greenspan for more details

WARMUP: - Led by Susie THE THANG: - Four Corners - 1: 7 Burpees - 2: 14 Merkins - 3: 21 Squats - 4: 28 Flutter Kicks MAR...
06/02/2026

WARMUP: - Led by Susie

THE THANG: - Four Corners - 1: 7 Burpees - 2: 14 Merkins - 3: 21 Squats - 4: 28 Flutter Kicks

MARY: - Led by Susie - 10 Freddy Mercurys IC - 10 Hello Dollys IC - 10 Divers IC

ANNOUNCEMENTS: - Double Double VQ on Thurs! - 24 Hour Beatdown soon - Regular BDs in PB, Sikeston & Fisk - Cape Blackops soon!

COT: - Very thankful to have served as 2nd F - Passing to Susie as I prepare for first child to be born - Couldn’t have a better person to take over for me - Very appreciative for keeping me accountable in mind, body & spirit - And thankful for grace on days I accidentally sleep in

F3 led this week farmer franWARMUP: Side straddle hops: 20 Tiger woods: 15 Arm circles: 10 each way Indian run: Two laps...
05/28/2026

F3 led this week farmer fran

WARMUP: Side straddle hops: 20 Tiger woods: 15 Arm circles: 10 each way Indian run: Two laps

THE THANG: A three station circuit with accumulating rep count. Pike walk out with merkin Rifle carry 30 yards to next station Dips Nose job (lunge w/coupon) to next station Pull up Nose job 30 yards back to first station Repeat adding a rep on each exercise.

MARY: Hold side plank for 5 count Merkin Alternate to other side plank for 5 count Merkin Repeat until each member of the PAX has given the count.

ANNOUNCEMENTS: VQ’s coming up!

COT: Hebrews 12:11 No discipline seems pleasant at the time but painful. Later on, however it produces a harvest of Righteousness and peace for those who have been trained by it. Rather than focusing on the pain in the middle of our discipline, focus on the harvest which it produces. Use the 'New Backblast' button to create a new backblast

F3 today led by what-what! WARMUP: 10 Arm Circle, 10 Torso Twists, 10 Grass Grabbers THE THANG: Breaking Down the Walls...
05/26/2026

F3 today led by what-what!

WARMUP: 10 Arm Circle, 10 Torso Twists, 10 Grass Grabbers THE THANG: Breaking Down the Walls like Jericho 7 Merkins 7 Squats with Block 7 Block Presses 7 Bicep Curls 7 Tricep Extentions 7 Rows Lap around the Track Plank until all return. 7 Rounds

MARY: No Mary

COT: All the movements today were simple movements. Put them all together they become challenging. In life we build up walls to protect ourselves, to hide or protect others. We often say we want to be better for ourselves and our families or share our faith but look at the objective as impossible. But, if we simplify things and take care of one block at a time then we will overcome the challenges. Work out one day, eat a little less, just being kind are examples. Just like in the Old Testament when they needed to Conquer Jericho, they simply walked around the city until it fell. Simple things lead to great change. Use the 'New Backblast' button to create a new backblast

F3 today led by Baywatch! WARMUP: Arm circles x 10 Imperial walkers x 10 Hillbillies x 10 THE THANG: 3 round gauntlet R...
05/19/2026

F3 today led by Baywatch!

WARMUP: Arm circles x 10 Imperial walkers x 10 Hillbillies x 10

THE THANG: 3 round gauntlet Round 1 Walking lunges every 10 yards- 10 push-ups Down and back on the football field Run lap Round 2 Down and back twice on football field 20 side straddle hops in all end zones Lap Round 3 infinite until time is called Even and odds 2-2 (shoulder press-squat) in first end zone Run across 3- big boy sit ups in second end zone Repeat Add 2 each rotation to your even side Add 3 each rotation to your odd side

ANNOUNCEMENTS: murph Saturday in bluff

COT: be salt and light (Matthew 5) We aren’t called to blend in with the world we are called to stand out. Christ calls us to be different as fathers, husbands, leaders and friends. Culture wants us to join them in darkness, but our call is to be light. Use the 'New Backblast' button to create a new backblast

Workout led by farmer fran!!! WARMUP: Side straddle hops IC x20 Arm circles oyo Cobra stretch Tiger woods 5 core princi...
05/12/2026

Workout led by farmer fran!!!

WARMUP: Side straddle hops IC x20 Arm circles oyo Cobra stretch Tiger woods 5 core principles Mission statement

THE THANG: Four corners! Run a field lap 10 Bombs (-overhead press) Field lap to the next corner 15 Bombs (-overhead press) Field lap to the next corner 20 Bombs (-overhead press) Field lap to the next corner 25Bombs (-overhead press) Field lap to the next corner Recover to midfield: 10 Blockees

MARY: Crawl the plank 25 yards PAX holds plank side by side. Man on the end army crawls under the pax holding plank and rejoins the line. Keep moving the line until we make it 25 yards

ANNOUNCEMENTS: Greenspan has officially handed off 1st F (site Q) duties to me Farmer Fran. I’m grateful for his leadership from the beginning. AO’s Combine, Ridge, Smokehouse, and The Forge all exist due in part to his leadership! I’m humbled to follow his example and carry the torch for the Ridge!

COT: The Bible says whatever your hands find to do, do heartily as if unto the Lord! It is easy as human beings to fall into a place where we cut corners. Each corner in today’s workout got progressively harder and harder. Such is life men! We are called to do well in everything! Let’s get ourselves back to a place where we don’t cut corners. As husbands, employees, employers, fathers, leaders, and every other capacity. Doing it right always pays off!

Address

Dexter Highschool Football Field
Dexter, MO
63841

Opening Hours

Tuesday 5am - 6am
Thursday 5am - 6am

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