F3 NEONorth East Orlando, FLFind a workout ↗
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The Bokey

EST. 1/2023

ELEV. 7.9 FT

221 N Palmetto Ave ↗

Sanford, Florida

Next F3 workout

Sun, Oct 186:00 AM

CSAUP

LeaderShinebox

3 Hard
CommitsFlash · TMZ · Y2K

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LOCATION / DIRECTIONS

MEET IN
THE GLOOM.

AO LOCATION

221 N Palmetto Ave, Sanford, FL 32771 · Fort Mellon Park

Directions ↗

POINT OF CONTACTF3neorlando@gmail.com

28.8136343, -81.2655325Open directions ↗

FROM THE GLOOM / SLACK SYNC

LATEST
WORKOUTS.

The latest 5 complete workout reports available from The Bokey.

01 / October 15, 2026

One step at a time! Let’s ruck it!

Three PAX completed a 3.26-mile ruck at a 15-minute-per-mile pace and closed with support for two brothers facing a job interview and a performance review.

Q:
Undertaker
PAX:
Undertaker, Mr. Mom, Phoenix
FNGs:
None
Count:
3
Warm Up +
The Workout +

F3 disclaimer: Modify if needed.

The PAX completed 3.26 miles each at a 15-minute-mile pace.

COT: Great ruck this morning, gentlemen. The PAX supported two brothers facing important opportunities: one had a job interview and another had a performance review. They wished both men confidence, clarity, and success, closing with, “We’ve got your six!”

Cool Down +
Conditions at start5:00 AM–6:00 AM · 60 min · Run/Ruck
ConditionClear skyTemperature74°FFeels like80°FHumidity88%Dew point70°FWind / gusts3 / 5 mphPrior-hour precip.0.00 inMoon phaseWaxing crescent22% illuminated
The Bokey · 146 min before sunrise
02 / October 13, 2026

The Bokey quarterly PFT

Six PAX completed The Bokey quarterly PFT, testing one-minute max reps, burden-carry distance, sandbag-hold and plank times, and a one-mile run; three of five PAX recorded mile PRs.

Q:
TMZ
PAX:
Tackleberry, TMZ, Snake, Mudslide, Smoked, Flash
FNGs:
None
Count:
6
Warm Up +

Side Straddle hops, Tappy taps, Willie Mays Hayes, imperial walkers, little baby arm circles, reverse, Michael Phelps, copper head squats.

The Workout +

The Bokey quarterly PFT tested maximum reps in one minute for Sandbag Squats, Burpee + Sandbag Presses, and Hand-Release Merkins.

Burden Carry for distance: choose either the 100lb or 150lb bag and carry it for as many light-pole lengths as possible; each pole = 1 point.

Overhead Sandbag Hold — max time; Plank Hold — 3-minute max; 1-mile run.

The Q thanked the PAX for choosing to take the DRP; three of five PAX PR’d their miles after completing the other exercises.

Announcements: Check Slack.

COT: Always; prayer for the Q’s ripped shorts on the very first squat of the beatdown.

Cool Down +
Conditions at start5:00 AM–6:00 AM · 60 min · Bootcamp
ConditionOvercastTemperature69°FFeels like74°FHumidity100%Dew point68°FWind / gusts3 / 5 mphPrior-hour precip.0.00 inMoon phaseWaxing crescent8% illuminated
The Bokey · 144 min before sunrise
F3THE BOKEY
03 / October 12, 2026

Ruck/Walk along the Riverwalk

Undertaker completed a solo 2.75-mile brisk walk along the Riverwalk.

Q:
Undertaker
PAX:
Undertaker
FNGs:
None
Count:
1
Warm Up +
The Workout +

Another brisk walk. Maybe I’ll see you next time! 2.75 miles.

Cool Down +
Conditions at start5:00 AM–6:00 AM · 60 min · Run/Ruck
ConditionClear skyTemperature69°FFeels like73°FHumidity91%Dew point66°FWind / gusts5 / 9 mphPrior-hour precip.0.00 inMoon phaseNew moon4% illuminated
The Bokey · 144 min before sunrise
F3THE BOKEY
04 / October 10, 2026

Walk/ruck down the Riverwalk

Undertaker completed a solo 4.35-mile walk along the Riverwalk.

Q:
Undertaker
PAX:
Undertaker
FNGs:
None
Count:
1
Warm Up +
The Workout +

Solo walk. 4.35 miles.

Cool Down +
Conditions at start5:00 AM–6:00 AM · 60 min · Run/Ruck
ConditionClear skyTemperature76°FFeels like84°FHumidity97%Dew point75°FWind / gusts7 / 12 mphPrior-hour precip.0.00 inMoon phaseNew moon0% illuminated
The Bokey · 143 min before sunrise
05 / October 8, 2026

The Bokey Run/Ruck

Six PAX rucked a combined 16 miles while rotating a 100-pound Sandy, with every participant taking a turn on the heavy carry.

Q:
Tackleberry
PAX:
Tackleberry, Smoked, HillyRuns, TMZ, Mr. Mom, Snake
FNGs:
None
Count:
6
Warm Up +

No warm-up was completed.

The Workout +

Six PAX rucked a combined 16 miles while rotating a 100-pound Sandy. Every PAX participated in the heavy carry.

Announcements: This Saturday's workouts = The Garrison; Next Sunday = Shinebox 5ks; November 7 = 13-mile ruck for Operation Patriot Packs; November 11 = Veteran's Day & CHAD1000X; November 14 = Gemini Springs Marathon; November 19 = WildPAX (F3 Suncoast); December 12 = FL statewide convergence (F3 Nature Coast); December 19 = SyncRadio's 40-mile backyard ultra bday; Upcoming parades = Dates/details TBD; Y2K hosting Christmas party = Date/details TBD; Daytona Beach CSAUP = Date/details TBD; 2027 Ocala Trail Ruck = Date/details TBD; March-Summer 2027 GTE/Other event = Date/details TBD.

COT: Grateful for you men who show up!

Cool Down +

No Mary was completed.

Conditions at start5:00 AM–6:00 AM · 60 min · Run/Ruck
ConditionLight drizzleTemperature74°FFeels like82°FHumidity97%Dew point73°FWind / gusts4 / 6 mphPrior-hour precip.0.02 inMoon phaseWaning crescent5% illuminated
The Bokey · 141 min before sunrise
BS +1 / 2026-10-06

Wheel of Pain - Sandbags and Cardio edition

Six men spun the Wheel of Pain through sandbag squats and carries, sprints, deadlifts or Cindy curls, rifle holds, and burpee presses, then finished with stretches and four cadence burpees.

Q:
TMZ
PAX:
Snake, Choco taco, Phoenix, Mr. Mom, TMZ, Mudslide
FNGs:
None
Count:
6
BRUTE SQUAD:
TMZ
Warm Up +

side straddle hops, Tappy taps, piano man’s, imperials walkers, little baby arm circles, reverse, Shanooks, copper head squats.

The Workout +

2 HCs but 6 PAX spun the Wheel of Pain and repeated the selected exercise: (1) 10 sandy squats, with the 100lb sandbag encouraged; (2) sprint to the 2nd light pole and back; (3) 30 deadlifts with sandy OR 30 Cindy curls; (4) carry the 100lb sandbag to the 4th pole and back, enforced; (5) max rifle hold, with the 100lb sandbag encouraged and a Cindy modification; (6) 6 burpees plus sandy presses.

Announcements: Check Slack/site.

COT: TAPS for TMZ’s hairline.

Cool Down +

Stretches plus 4 cadence burpees for the four PAX who didn’t HC.

BS +1 / 2026-09-15

My VQ weinke but heavier

Two men completed a heavier version of TMZ’s VQ with 80- and 100-pound sandbags, cycling exercises at the light poles with AO laps between 5-10-15-20-15 rep rounds.

Q:
TMZ
PAX:
TMZ, Mr. Mom
FNGs:
None
Count:
2
BRUTE SQUAD:
Mr. Mom
Warm Up +

Side Straddle Hops, Little Baby Arm Circles, reverse Little Baby Arm Circles, Michael Phelps, Tappy Taps, Piano Man’s, and Copperhead Squats.

The Workout +

Two PAX took on a heavier version of TMZ’s VQ. Each light pole assigned an exercise with 80- and 100-pound sandbags: Merkins, Squats, Deadlifts, and Overhead Presses/Shrugs.

After each round, they completed a lap around the AO and repeated the circuit while working back across the AO. The rep sequence at each light pole was 5, 10, 15, 20, and 15.

Announcements and COT were marked complete; no additional details were recorded.

Cool Down +

No separate Mary or cool down was recorded.

BS +1 / 2026-08-06

TMZs 200th post Tortoise and the Hare rucking challenge part 3

12 PAX took on the Tortoise and the Hare Rucking Challenge. Many coupons to choose from many laps completed but the winning strategy was again slow, steady and heavy Mr. Mom (1st-F Q) and Tackleberry got 40…

Q:
TMZ
PAX:
Mudslide, Crunch wrap, Tackleberry, Mr. Mom, Super Dad, Smoked, Sherminator, Deleted Flash F3 North East Orlando, TMZ, Snake, Ben Thomas, Franco now “ Sergeant Cannoli”
FNGs:
1 Franco now “ Sergeant Cannoli”
Count:
12
BRUTE SQUAD:
Mr. Mom, Tackleberry
Warm Up +

CHSs, AVs, PMs, Flamingo holds, Willie mays Hayes

The Workout +

12 PAX took on the Tortoise and the Hare Rucking Challenge.

Many coupons to choose from many laps completed but the winning strategy was again slow, steady and heavy

Mr. Mom (1st-F Q) and Tackleberry got 40 pts each

Cool Down +

No separate Mary or cool down was recorded.

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