Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX. Park at Grace Church off of East Boundary Drive. SATURDAYS always followed up with 2nd F (fellowship) breakfast/coffee. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
Fortress – Hate No More
Date: 10/04/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford
PAX Count: 9 Total
PAX Names:
Guardian
Meatloaf
Isosolese
Geppetto
Tarnished
Photon
Bourbon
Golden Gate
Binford
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Binford
Prayers and Intentions – Group Prayer Huddle
Today marked a milestone — my 30th birthday. In F3 terms, that means I move from “Hate” to “No More Hate.” To celebrate, the PAX endured a 4-corner grinder designed to push limits and add a little friendly competition. The catch: if someone finished their reps before you, you had to add 5 more reps. No more hate… just more work.
Warm-up
SSH x30 IC
Windmill IC
Arm Circles/Self Stretch
4 Corners – 3 Rounds
Round 1 (The Foundation): Merkins, Squats, Big Boys, Mountain Climbers
Round 2 (The Grind): Hand-Release Merkins, Jump Squats, Flutter Kicks, Burpees
Round 3 (Dirty 30 Finish): Diamond Merkins, Bonnie Blairs, American Hammers, Broad Jumps
Finisher:
Plank-o-rama (30 sec hold) + Mary – didn’t get to the Plank o rama
—
Turning 30 in F3 means we drop the “hate,” but it also serves as a reminder outside the gloom: hate only holds us back. Brotherhood, accountability, and shared suffering bring us forward. Thankful for the PAX that has shown up to push me harder today with compassion — and for the gift of a community that makes 30 feel strong.
—
COT
Prayers for all that were mentioned this morning. Reminder to keep lifting each other up, not just in the workout, but in life.
—
T-claps to all who showed — especially those who forced the rest of us to do more reps.
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