F3 Newark,DE

06/06/2026

5 PAX hit the beach today for a D-Day Inspired Beatdown. Moseyed over to AF South to secure the beaches with 20 push-ups / 20 WWII sit-ups across five stations. Moved to the pavilion to save Pvt. Ryan with two rounds of 12 dips / 24 step-ups. Back to the beaches for another five rounds of 20 leg lowers / 20 squats. And finally, moseyed back to AF and conquered the cliffs with a couple of hill repeats.

Great work men — the Greatest Generation would be proud.

06/03/2026

4 PAX, 5:30am, beautiful sunrise, 35 minute time trial at Aqua Forge. Congrats to Jackstand for getting Swifty graduated from HS and keeping Buttons’ cat in our thoughts and prayers. Welcome back Cannoli down range from San Diego! Great work, guys.

05/30/2026

5 PAX for a 2 year Manniversary-themed beatdown (Jackstand!) that featured lots of time on the hills of the Aqua Forge.

Beatdown included plenty of movement with a warmup, 3 separate phases and 6 minutes of Mary to finish us off.

Thang 1 - The Deuce (2 rounds)
Bent-Over Rows x 20
Hill run to the top
Lunges x 20 at the top
Mosey back down
Carolina Dry Docks x 20
Hill run to the top
LBCs x 20 at the top
Mosey back down

Thang 2 — The DORA 2.0 (alternate hill runs and exercises with a partner)
150 Merkins total
150 Big Boy Sit-Ups total
150 Squats total

Thang 3 - double trouble with coupon (alternate each exercise for 2 minutes, 30 second rest)
Overhead Press / Curls
Farmers carry up/down hill
Goblet Squat / Tricep Extension
Coupon hold overhead — 2 minutes

6 minutes of Mary
Flutter Kicks x 22
American Hammers x 22
Plank hold — 2 minutes

Tremendous effort this morning fellas. It’s been 2 years of hard work and I couldn’t be any prouder of the time we put in together and the group of men we have gathered across Delaware.

05/27/2026

05/24/2026

Wednesday
- 5:30am to 6:15am
- Rotating running-focused workout

Saturday
- 5:30am to 6:30am - 3 mile ruck
- 6:30am to 7:30am - Bootcamp-style workout

Come get after it with us!

05/23/2026

F3 Newark blessed with great weather this morning, threw it all on the table with a traditional and modified Murph
1 mile 20 lb jog
100 pull ups
200 merkins
300 squats
1 mile 20 lb jog
Modifications in the form of curls, cinderblock jog, ww2 situps.
Great work men!!

05/20/2026

05/09/2026

6 PAX taking on May Challenge Week 2: HYROX this morning at Aqua Forge South for the longest beatdown in F3 Newark history - last guys finished right at the 2 hour mark!

-8 1 kilometer runs
-After each run, PAX picked what they wanted to do until all 8 were completed:
- 100 rock flies
- ⁠Tire flips: 12.5 meters out and back, twice (50m total)
- ⁠Tire pulls: 12.5 meters out and back, twice (50m total)
- ⁠80 meters of Burpee Broad Jumps
- ⁠200 one-arm rows
- ⁠200m 2-coupon farmer carry
- ⁠100m coupon lunges
- ⁠100 thrusters with coupon

Outstanding effort by everyone this morning!

05/06/2026

3 PAX kicking the AF Run Club off for May in Time Trial style.

Warm ✅
Windy ✅
Effort ✅
Improvement ✅

Great job getting after it this morning, guys!