Free Workout
Vespa Q
Doubtfire
Manchester
Fat Amy
Redken
Tackleberry – 6
Yoshi
Irish Hoss
Brickyard
F3, mission, 5 core principles
Warm ups: IC SSH, IW, CB
Mosey to pickleball
Tabata 45 on, 15 Break
12 rounds with Merkin Challenge at half way point.
Indian run back to flag
Counto, Namo, 6, announcement, ldp3, prayer request.
Backblast: July 3rd, 2025
AO: The Wall
PAX:
Carmen Sandiego-Q
Huckleberry
Thai Guy
Flipper
Ten Pin
Ukulele
Bourbon
Photon
Binford
Mike High
Gold Star
Geppetto
Crawdad
Golden Gate
Nitrous
Belding
Coconut
Workout: Wheel of Destiny
FNG’s: none
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: 25 SSH’s, Goofballs, Rubber Bands, Piano Keys
The Thang:
This workout was done with the Pick Me app. It had a wheel that had various workouts on it. By pressing the button, it would spin the wheel and land on a punishment. After the workout was selected, inside the same app there was a number generator that picked the amount of reps. Each person had the opportunity to do this.
Ended up being more of a leg workout. Photon was close to getting his burpees but the wheel said otherwise. Bourbon and myself got the dunk tank.
Throughout the workout I read quotes on destiny and how we should approach it.
Count-O-Rama: 17
Name-O-Rama
The Six – Mile High
LDP3
Ball of Man
My favorite quote of the morning:
"Watch your thoughts they become your words; watch your words they become your actions; watch your actions they become your habits; watch your habits they become your character; watch your character it becomes your destiny." – Lao Tzu
07/02/2025 – Dodgeball:
Date: 07/02/2025
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon
PAX Count: 16 Total
PAX Names:
Crawdad
Ukulele
Longhorn
Photon
Spaulding
Geppetto
Tarnished
Badger
Coconut
Huckleberry
Doubtfire
Mile High
Guardian
Meatloaf
Flipper
Bourbon
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
Warmup:
• 21’s
o PAX nailed it first try. Even with two PAX that have never attempted 21’s in the past.
Beatdown:
• Dodgeball Ladders:
o Split into even teams (ideally 2-3 PAX per team)
1. We ended with eight teams of two PAX.
o Each team sits on one side of a pickleball court and will be against the team on other side of pickleball court
o Each member of the team must stay within the pickleball court lines or they are out
o Each team gets one dodgeball (one ball per side)
o Play until members of one team are all out
o If a player is out, they must perform burpees or side straddle hops out of the play area until the game ends. No stopping allowed. If the opposing team catches a player that is out stopped and calls it out, that player must perform 5x absolutions AND their teammates in play must complete 5x burpees (in essence making them a sitting duck), then resume the burpees or SSH’s
o Intentional headshots are rewarded with the player that threw the ball being automatically out
o The winning team moves up the ladder to next court and team they replaced moves down the ladder
o The losing team moves down the ladder to the court below
o All teams stop play once ONE court completely finishes their match. If a court isn’t finished, whoever got out first moves down, the other team moves up
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Geppetto.
• Announcements
• LDP3
• COT / Prayers and Intentions
PAX:
Fat Amy
Flex Hard
Silver Surfer
Callahan
Dr Banana
Hannibal
Beinihana
Norm
Purdy
Rudy
Octane
Freeloader
I Beam
Getaway
Viper
Hat trick
Doogie
Battlebus (FNG)
Cycle (FNG)
Flat Stanley
9 pack
Skeeter
Mercy (Q)
23 men started to play swampball. 21 finished playing swampball.
2 hamstrings were injured (non-contact). Hope they find healing soon.
COT
Backblast: July 1st, 2025
AO: Necropolis
PAX:
Carmen Sandiego-Q
Fossil
Photon
Coconut
Badger
Capitol
Ukulele
Flat Rate
Workout: Run like you stole something
FNG’s: none
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: OYO stretching. Toe touches, different types.
The Thang:
Jogged to the parking lot that is on the other side Conant St. where there were 7 bricks laid out in lanes that spanned the whole parking lot. We partnered up. One sprinted to pick up the brick and came back, then we rotated. First group that made it back with all the bricks was the winner.
We then jogged to the Wall. During the jog, if a red light was found, a PAX would call it out/pick up and sprint to the bucket down the path to drop the red light. In the meantime, the other PAX had to catch him before he got to the Bucket. Photon picked up the red light and sprinted only to be caught by Ukulele (he’s 25).
We jogged the rest of the way to the Wall. There was a bucket of balls at the bottom and an empty bucket at the top. Each PAX had to do an exercise at the bottom of the hill by rolling a big dice. After the exercise was finished, the PAX picked up the golf ball and ran it up the hill to drop it in the bucket. Repeated until the golf balls were empty.
Jogged back to the flags. On the way, we found another red light. Capitol found it and ran it back untouched.
Ended with: stretching
Count-O-Rama: 8
Name-O-Rama
The Six – Meatloaf
LDP3
Ball of Man
It was good to see people push themselves. A lesson learned is that we need to stretch more heavily before sprints.
Purdy #15- 07/01/25 – Coronado –
Murph
WARM UP: Jaw exercises
WORKOUT: Murph
Purdy – Q
Rudy
Landslide
Barney
Lonzo
Huckleberry
Wario -6
Crawdad
Mercy
Shepherd
Manchester
Tour De Savannah
This morning YHC took the pax of BlackSwamp on a virtual tour of the lovely, “Hostess” city of Savannah, GA.
Nine pax joined me for this tour including one FNG visiting home from a suburb of Boston.
We began with a little warm up at the mouth of the Savannah River, which is the 4th largest port in the US. We moved cargo to and from the river via murder bunnies and gorilla hops.
Next we visited River Street Sweets where we worked off those calories with some LBC and burpees.
Next we moseyed to the following g locations and did fun work at each notable site inspired by the charming city of Savannah:
Forrest Gump’s bench at Chippewa Square, The ball diamond inspired by the Savannah Bananas, Tybee Island Lighthouse, SCAD, Juliette Gordon Low House (founder of the Girl Scouts), Trolly Tour around the water then back to the AO. We also learned about Forsyth Park, Ghost Tours, Ft. Pulaski, James Oglethorpe, and General William T. Sherman’s “March to the Sea”.
No music this morning as I didn’t want to drown out the narration of the tour guide (YHC).
Pax:
Toshiba
Footloose
Mercy
Vespa
Photon
Rudy
Barney
Purdy
FNG Don Hertzfeld whom we named “Donica” due to his work with a software firm that is second in size only to Go Daddy whose primary promoter is Danica Patrick.
COT
Six: Mercy
FNG: Don “Donica” Hertzfeld
Once again it was a pleasure to lead my fellow pax on this tour. Congratulations to Yoshi and Footloose on their June tag team challenge victory!
The Run was humid but a nice easy out and back at a conversational pace.'
6 HIMS got 1% better.
Mile High the Q
Photon
Fossil
Nitros
Coconut
Dutch
6.28.25 – The Main Event
Warm Up
Motivator – 10 count
Evolution #1
Guardian Run to the "pull up bar"
Collectively complete 100 pull ups while the other pax are doing air squats
Evolution #2 tabata 35 seconds on/ 25 off
1) Mike Tysons
2) BBS
3) WWIII
4)Curls
5) Bent Over Rows
6) Imperial Blockers
7) Inchwork Merkins
8) Block Swings
9) Curls
10) Carolina Dry Docks
11) High Knees
12) Lt. Dan
Evolution #3 – The main event
Pax selection
run to the cone, 5 burpees, and line up in the order you return
Round 1 & 2 (between rounds, run to the 1st island, 1 burpee & return) 60 Second AMRAP
Pax 1 – High Jab LT/RT
Pax 2 – Squat low Jab LT/RT
Round 3 & 4
Pax 1 – High Jab LT/RT
Pax 2 – Burpee
Pax
Footloose
Callahan
Guardian
Badger
Fancy Feast
Gulliver
Zimba
Sheperds’ Pie
Ponzi
Everest
Fanny Pack
Huckleberry
Djibouti
Thai Guy
Arcy
Cybertruck
Yoshi
Flo
Crawdad
Norm
Forest
Tackleberry
Mercy
Meatloaf
Photon
Waldo – Q
Backblast: June 29th, 2025
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Photon – Q
Crawdad
Footloose
Radio
Tarnished
Ukulele
Yoshi
Workout: You Vs. The U
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: N/A
The “Thang”:
Ran “The U”. Starting at the end of the sidewalk that leads to The Pump Station stairs, run down the stairs, across to the hill, up the hill, around the circle, and repeat until time. The route makes a giant “U” shape. Ukulele and YHC got 13 cycles in and were thoroughly destroyed.
Ended with:
Count-O-Rama: 7
Name-O-Rama
The Six – Radio
LDP3
Ball of Man
Spreadsheets from the Gloom: This was an impromptu Q as the slot was open with no event posted the day prior, and it was an awful run as a result. That said, only one other person ran “U”s with me for the duration, with one other PAX sprinkling in a longer lap to The Wall on occasion. All other PAX rucked to somewhere. I was hoping that even the ruckers would have followed the route despite its awfulness, but it was not in the cards. Good a time as ever to remind guys that if you don’t like the workout provided, you can always insert yourself into the Q schedule to ensure the event is more tailored to your own personal preferences. Freed to Lead.