Upcoming Events
- Grantland (Rotary Park) - 06/19/2024 - 5:30 am - 6:30 am
- The Yard (Rossford Marina) - 06/19/2024 - 5:30 am - 6:15 am
- The Mud Hole (Ruck at Pearson Park - 06/20/2024 - 5:30 am - 6:15 am
- The Wall (Riverside Park) - 06/20/2024 - 5:30 am - 6:15 am
- Bible Study/Leadership Training - 06/21/2024 - 5:30 am - 6:30 am
- Leadership Ruck – Fitness of the Body, Mind, and Soul - 06/22/2024 - 5:30 am - 6:15 am
- The Fortress (Grace Church) - 06/22/2024 - 6:30 am - 7:30 am
- Pump Station (Hood Park) - 06/23/2024 - 6:00 am - 6:45 am
- The Gauntlet (Rivercrest Park) - 06/24/2024 - 5:30 am - 6:15 am
- The Nest (Fassett Jr High) - 06/24/2024 - 5:30 am - 6:15 am
- The Necropolis – Ruck (Fort Meigs back parking lot) - 06/25/2024 - 5:30 am - 6:30 am
- The Necropolis – Run (Fort Meigs back parking lot) - 06/25/2024 - 5:30 am - 6:30 am
- The Commons (Levis Commons) - 06/25/2024 - 6:15 pm - 7:00 pm
- Grantland (Rotary Park) - 06/26/2024 - 5:30 am - 6:30 am
- The Yard (Rossford Marina) - 06/26/2024 - 5:30 am - 6:15 am
- The Mud Hole (Ruck at Pearson Park - 06/27/2024 - 5:30 am - 6:15 am
- The Wall (Riverside Park) - 06/27/2024 - 5:30 am - 6:15 am
- Bible Study/Leadership Training - 06/28/2024 - 5:30 am - 6:30 am
- Leadership Ruck – Fitness of the Body, Mind, and Soul - 06/29/2024 - 5:30 am - 6:15 am
- The Fortress (Grace Church) - 06/29/2024 - 6:30 am - 7:30 am
As F3 Toledo celebrated its 3 year anniversary, YHC felt it was the perfect time to launch the newest region in F3 Nation! The Perrysburg and Maumee AO’s are joining forces to become the F3 Black Swamp Region!! Here’s what went down:
Date: May 13, 2020
Time: 0530
Weather: Upper 30’s, partly cloudy skies, minimal wind = Nice!
PAX: Woodstock, Tupac (Respect), Geppetto, El Chapo, Ozzie, Stark, Isoceles, Mayor, Ticket, Bourbon, Danica, Trinity, The Colonel, Mercy, Lonzo, Brita, Bambi, Smokey, Jennay, Bongo, Landslide (Respect), Hannibal, Mile High, Berreta (Hate), Ringo (Hate), Popeyes, Raven, Huffy, Flo (Respect, Respect)
QIC: Klinger
-Welcome
-5 Core Principles
-Mission
-Disclaimer
Warm Up:
SSH x 20 IC
Ski Jumper x 15 IC
Windmill x 10 IC
Cross Country Skier x 15 IC
YHC split the group into 4 teams and PAX stayed with their teams for the entire beatdown. Stations were set up around the parking lot and teams rotated through the stations every 7 minutes.
Station 1: Upper Body, led by Woodstock
-15 Hand Release Merkins, then bear crawl 5 yards to first cone
-10 Merkins, 30 air presses, then bear crawl to next cone
-10 Merkins, 20 resisted bicep curls/arm, then bear crawl to next cone
-10 Merkins, 30 lateral raises, then bear crawl to next cone
*believe there were 2 more sets of 10 Merkins and another exercise but can’t remember what they were!
Station 2: Cardio, led by Stark
-7 burpees followed by suicide run to series of 5 cones covering aproximately 50 yards
-repeat of same with burpees followed by karaoke and running
Station 3: Lower Body, led by Geppetto
-11’s with squats on one end and calf raises on the other
-Lunge walk down and duck walk on the way back
Station 4: Core, led by Flo
-7 core exercises done for 1 minute each: Sit-ups, LBC’s, bridge, superman, and 3 more that YHC can’t remember!
COT
-Had the PAX line up in rows with 6 ft between everyone
-Announcement was made about the formation of F3 Black Swamp
-The Colonel shared some thoughts about F3 in the Toledo area
-Geppetto introduced as Nant’an
-Nameorama (YHC almost forgot!)
-Prayer led by Geppetto
Awesome morning and great to see the excitement for the new Region! Looking forward to many great things from F3 Black Swamp!!
PAX: Bongo, Mercy, Woodstock, TuPac, Lonzo. Virtual: Huckleberry
Q: Isosceles
The Thang: 45 minute beatdown
Run around theatre for warm up
Start Workout, circle up in grassy area
First exercise is “Windmill” Starting position….move, in cadence, exercise start counting
Rocket Squats
Pickle Pounder Merkins
Box Cutters (4 is 1)
Run to Rocky Grass area
Wall Jumps (virtual guys do jump squats)
Decline merkins
Dirty hookups
Next exercise is “21s”, Starting position….move, in super secret ninja cadence, exercise start counting
Punishment is 5 burpees
2 Minute Mediatation on the Bridge (focus on sound)
Run to Pull up Area
Push and Pull Station: ½ guys do australian pull ups and other ½ do merkins, then switch
Stationary Ape Hops
Absolutions (8 count)
High Knees (OYO)
Burpees
Inch Worms (8 count)
21s
Countarama, namarama, 6, announcements, prayers
5/16/20 – Leadership Ruck/Run
Ruckers – Geppetto, Casper, Huffy, Tupac, Flo
Swamp Runners – Jennay, Stark, Shawshank, Dutch, Bourbon
Concept: Shield Lock – Q Source 1.7 – Shared a discussion on leadership in the gloom…
Opened with Mission Statement, 5 Core Principals and Disclaimer. Ruckers and Runners separated ways and met back together at the end. Runners did roughly 5 miles including an off-road stint around 3 Meadows Pond to Bourbon’s dismay and a detriment to his shoes..
Ended with COR, the 6 (Flo), and COT
All the B’s Beatdown
Fitness – Fellowship – Faith
The Mission of F3: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Thang
Cotton/potato pickers
Lap around theater, then 10 burpees and 20 SSH
Mosey with cinder block to station with ledge for dips
Station 1
Round 1 (8 minutes AMRAP)
10 Dirty girl man makers (3 merkins, 3 curls w/block, and 3 presses w/block) and 10 flutter kicks 2 is 1
Round 2 (8 minutes AMRAP)
20 squats w/block, 20 dips, 20 kettle bell swings
Mosey with block to station 2
Station 2
Round 1 (8 minutes AMRAP)
10 super uhauls (curl, press fwd, press up) 10 lt. Dan’s
Round 2 (8 minutes AMRAP)
20 calf raises, 20 LBCs, 20 curls
COT
Smokey was the 6 and told us about his journey and progress he has had since joining F3. He truly motivates all of us.
Ben Cramer was the FNG, and he explained how he and his wife keep having kids and he keeps going to school. So in true F3 Black Swamp fashion he got the name “Dropout.”
Closed with a short prayer.
PAX in attendance:
Woodstock, Bongo, Dropout, Hacksaw, Isosceles, Smokey, Simmons, Mercy, Lonzo Q.
It’s rucking time!
PAX: Mercy, Isoceles, Woodstock, Hacksaw, Simmons, Bongo (Q)
The Thang: Ruck
3.04 miles, average pace 16:00 minutes miles.
5/19/20
Q: Jennay/Mile High
Ruckers: Ringo, Beretta, Popeyes, Flo, Dropout, Woodstock, Gepetto, Huffy
Runners: Jennay, Stark Fossil
Opened with Mission, 5 Core Principals. Ruckers and runners split off to head different direction.
Runners – 5 mile route – Clocktower in Levis Commons and back.
Ruckers – 3 miles, with a pause every 7 minutes for 5 ruck burpees. Did lunges or arm circles at the major intersections, and finished with 1/8 mile of overhead hand claps. Moving pace was <16min/mile.
Met up at the end for socially distant circle and NOR, COR and COT
Q=TuPac
PAX=Huffy, Shawshank, Shakira , Chubbs
Began with Mission and 5 core principles.
The thang
Began with warmups of Chain breakers, Side straddle Hops and squats. Did a lap.
Beatdown took advantage of physical structures for the following in
Round 1
50 calf raises, 50 inclined merkins, 50 box jumps, 50 tricept dips, jog a lap
Round 2
50 calf raises, 50 declined merkins, 50 box jumps, 50 tricept dips, jog a lap
Round 3
25 calf raises, 25 regular merkins, 25 box jumps, 25 tricept dips, jog a lap
Ended with COR, NOR, announcements, and prayer intentions. Prayer was thanks for health, weather, F3 and ability to post. Prayed for first responded, people on front lines and others serving during COVID.
Great seeing Shakira for first time in a long while, Shawshank for second week in a row after long abscense, and Chubbs took a long trip to make it out. Great job. Props to Huffy for leveling up on Merkins and Box Jumps. Well done everyone
Backblast:
PAX posting at the wall:
1) Mile High
2) Hannibal
3) Spaulding
4) Hazmat
5) Stark
6) Lego
7) Van Gogh
8) Meatloaf
9) Huffy
10) Ringo
11) Baretta
12) Popeyes
13) Huckleberry
14) Coconut (Q)
Warm-ups exercises done in cadence
Burpos, Twinkle Toes, Hand-Release Merkins, Plank-dogs
At the end of warm-ups, the last PAX showed up, pushing the group size over 10. As coordinated ahead of time, Stark took 1/2 the PAX down the trail to hood park for parallel beat-down.
The Beatdown:
3 stations were set up at the bottom, middle and top of the stairs. PAX rotated stations in any order (i.e. 1, 2, 3, 1, 2, 3, 2, 3, 1, 2, 1, 3…). At each station was a pair of exercises, performed in the theme of a 21–20 of A and 1 of B, then 19 of A and 2 of B etc.
Station 1: low
– Burpos and Twinkle Toes
Station 2: middle
– Oil Pumps (plank dog alternate) and Aussie Merkins (Air press alternate)
Station 3: top
– Hand-Release Merkins and Dirty Hookups (absolution alternate)
In the time, PAX generally made it to somewhere around 10A/11B, down to maybe 7A/14B.
COT:
Count-o-rama, Name-o-rama.
6 was Lego
F3BlackSwamp Zoom call and Cooler Ruck were announced.
Prayers for PAX’s families and associations lifted up. Multiple children experiencing medical issues no child should face. School ending. Billy Bob. Smoky’s dad.
Shovel Flag was provided by Site Q Hannibal.
Backblast:
PAX posting at the Gauntlet:
1) Mile High
2) Woodstock
3) Gepetto
4) Jennay
5) Dropout
6) Van Gogh
7) Meatloaf
8) Huffy
9) Ringo
10) Baretta
11) Popeyes (Q)
Beatdown:
We have four stations with four exercises each with different transition exercises between them. At the end the circuit you ran and then we completed with sprints together.
6 was Van Gogh
Shovel Flag was provided by Site Q Huffy
5/21/2020
Thursday at the Battlefield
0515-0600
PAX: Lonzo, Dropout, Woodstock, Bongo, Isoceles, Charmin, PAblo, Gepetto, Mercy (Q)
Intro – Mission, core principles, keep your distance, no contact, mask encouraged.
Birthday Bash:
Mercy’s birthday was the following day. His buddy Bluto (who EH’d Mercy) – Bluto birthday was today. Mercy decided to share the pain his mother reminds him about every year. So Mercy attempted to share a fraction of that pain, although I am sure a beatdown could never compare to giving birth.
With the Murph, which we all love to do – it challenges all of us, no matter how many times you’ve done it – 1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run. Weight vest for the beasts.
To finish the Murph in a decent time, one can break it up into rounds, usually 10 or 20 rounds. After completing the Murph in decent time, with the goal of doing it in 1 round, I had the idea of doing the Murph in 5 rounds. I didn’t disclose this directly to the PAX.
The thang:
1. Stretch from head to toe – neck rolls, arm circles, Michael phelps, bend over touch toes (or shins or knees), thigh stretch, calf stretch. Mosey to a bigger part of the parking lot, PAX had at least 10 ft between us.
2. In cadence: 20 hinged rows with cinder block (bend at waist 45 degree angel, bring block to chest), 40 merkins, 60 squats, run 1 lap around theater (.25 miles). Round 1
3. Repeat number 2 (round 2)
4. 1 Round of the Lurb (thanks Coconut) In cadence: 10 absolutions, 20 big boy situps OYO, 30 Lt Dans in cadence. In lieu of running a lap, 15 burpees for those doing the daily burpee challenge.
5. Repeat number 2 (round 3)
6. Repeat Number 2 (round 4)
Fin.
Before #6, the 4th round of Number 2, I let the pax know we would be one round short of a full murph, minus some distance running. It was fun to sneak the majority of the Murph reps on the PAX. The Murph is dreadful.
COR
NOR
The 6 – Charmin
The F3Black Swamp intro meeting on Zoom tonight
Prayer for Smoky’s dad, and Billy Bob’s recovery
Bricks and Balls Beatdown
PAX:
Landslide
Ringo
Mile High
Beretta
Bongo
Woodstock
Lonzo
Tupac
Geppetto
Hannibal
Meatloaf
Huffy (Q)
Its been a long time since I did a back blast but here goes. We started out with what F3 is, the Mission Statement, core values, and the counterama. We did a quick warm up, (side straddle hops, chain breakers, and 10 burpees) and got to work. With 12 was spread out to 2 parking lot islands. We had 2 lines 15 yards apart. On 1 side cinder blocks and on the other basketballs (no sharing). We bear crawled to the cinder blocks and did 16 curl/overhead presses with the cinder blocks and bear crawled to the basketballs and did 1 basketball merkin. We decreased 1 curl press and increased 1 B-Ball Merkin each round. I called it at 6:55 (20 minutes into the work) and we switched up to 20 yards apart 10 Liutenent Dans, broad jumps to the basketballs, 1 Diamond B-Ball Merrkin, shuffle back. We did this till 6:10 and ended in the circle of trust. Did the Counterama / Namerama. Woodstock was the 6.He talked about how he missed the beatdowns due to the Corona Virus Quarantine, and how he needs this group in his life to push and motivate him, and so he can just enjoy the gloom. We went through announcements and prayers and headed on our way. I am honored to lead the PAX today. Even though the beatdown was borderline brutal, everyone pushed it to the best of their ability. Awesome job Brothers!!
PAX- Pablo, Dropout, Lonzo, Mercy
Q- Isosceles
Rucked real close to 4 miles in 58 minutes.
Made it back just in time for Smokey’s beatdown.
Talked about leader characteristics and how they can be strengthened and learned. Of course there was some good mumble chatter to keep thing light. Great discussion with some HIM.
PAX: Isosceles, Mercy, Lonzo, Dropout, Pablo,
Q: Smokey
The thang
TIME to fight the clock
Each of the following exercises we did as many as we could in 5 minutes times.
4x4s
Lt. Dans
Dancing bear
Mountain climbers merkins
Bonnie blairs
BBS/LBCs
Lt. dangers
CPRs
Burpees
after that we circled up for COT and talked about announcements which where black ops in Grand rapids on the 6th, cooler crawl ruck, and memorial day ruck. also prayer request where healing for billybob, dr, nurse, and first responders to be safe as we still deal with the covid stuff and for there safety for the weekend to come, as well as praying for everyone safety over the holiday weekend.
it was an honer to lead these guys this morning
smokey
PAX: Moulan, coppertop, landslide, biggie, Tupac, Stark, jennay, venom, fossil, flo, hazmat, Charmin, Heisenberg, Hannibal, nimbus, meatloaf, Jimmy Dean, huffy, Casper, Woodstock
QiC: Woodstock
3 Fs, Mission, principles, disclaimer, and covid-19 reminders given by YHC.
PAX brought their OWN coupon – blocks, ruck plates, dumbbells, rucks, and sandbags were deployed.
Warmup – SSH, windmill, then:
20 coupon squats (jump squats alt)
10 each leg coupon lunges
10 4 count monkey humpers
10 romanian deadlifts (with coupon).
Split into 3 groups. Each group remained in their area except to run. Each group did each set based on ttimer. Work was rotated through a 5 minute set round and a 4 minute set round.
Set 1 cardio: run around parking lot. Not a sprint, but push.
Set 2 work:
20 merkins
2 burpees
20 coupon rows
2 burpees
20 flutters (2 is 1) with coupon
2 burpees
20 plank jacks.
2 burpees
repeat
Set 3 threshold: suicides with 5 coupon thrusters at baseline – pyramid up and down.
Finished with a COP, including 10 reps (cadence) of absolutions, Starfish situps, squats, American hammers, Merkins, Carolina dry docks, bbsu, and single leg hip bridge (10 each leg).
Moulan was the 6.
Prayed for strength for cancer patients and families, kids this summer, community safety over the weekend.
Awesome 2nd F idea by Stark to hi to Dunkin and parking lot party. 17 socially distanced for that and it was frickin awesome. Saw Coal on the way there and had a good chat.
Men, the Gloom truly belongs to us. Aye!
The best part of your beatdown was the coffeeteria . Well done Woodstock
Leadership Ruck- Passionate Leadership Traits (4)
Welcome
Mission
Principles
Ruckers:
Hazmat
Casper
Jimmy Dean
Meatloaf
Tupac
Flo (Q)
Runners:
Woodstock
Stark
2.5 mile ruck discussing four essential traits needed to become a more passionate leader.
Mile high and his freaking 2-5 lb weight workouts…
Pax: Ringo, Barretta, Popeyes, Woodstock, Bourbon, Mercy, dropout, lonzo, meatloaf, Lavarr Raven, Mile High (Q)
QiC: Mile High
3 rounds (25, 30, then 35), cadence, holding tiny weights the whole time:
toe taps
shoulder press
Ssh (4 count)
Arm circles (front and back)
Chain breakers
Side kicks (2is 1)
Tricep extensions
4 count shoulder taps
After doing each round we ran 1/3 mile.
Cot.
5/16/2020
Q: Chanel
Co-Q: Stark
PAX: Huckleberry, Thai Guy, Ponzi, Nuget, Coconut, Tupac, Geppetto, Dutch, Hannibal, Jennay, Eisenberg, Gypsey, Charmin, Mulan, Flo, Bourbon, Casper, Huffy, Meatloaf, Fossil, Heisenberg,Shawshank
Started the morning off with a large circle, counted off and then divided into two groups to better comply with social distancing. Stark led the second group. We also had a third group join us via Zoom.
A. Follow the Music
Bodies- Burpee everytime you hear Bodies. Squat in between.
Flower- Merkins- Bring Sally down and hold until bring Sally up.
I Get Knocked Down- Chop it until you hear I get knocked down then hit it.
B. 7’s Beatdown
7’s- 6 burpees on one side. Run for 36 seconds (We are taking the Bus) in one direction and then return. Do 1 squat. Then run 36 seconds in one direction and then return. The repeato with 5 burpees. Run again. The 2 squats. Repeato until you get to 1 burpee and 7 squats.
C. Stair Beatdown
Start with 1 rep on each exercise. Go through the set and then repeato until you get to 7 reps
Exercises:
American Hammers- 2 is 1
Imperial Walker- 2 is 1
Big Boy Sit Ups
Jump Squats
D. Daily Double Roll of the Dice Beatdown
Take a roll of the dice. Do you feel lucky, well do ya???
I rolled the dice for the PAX and then asked them a Steelers trivia question. If they got it wrong, the reps on the die doubled.
We finished off the morning with Counto-O-Rama, the Six, and a modified Circle of Trust.
Pax- Huckleberry, TuPac, Hannibal, Charmin, Chubs, and Shawshank
Q- Isosceles
The Thang: 11s
Four corners. Each corner had assortment of exercises. You did two sets of 10, then two sets of 1. Then two set of 9, then two sets of 2. Always adding to 11. Each corner lasted 8 minutes.
(Start at 1 rep, then 2, 3, 4, etc.)”
(Start at 10 reps, then 9, 8, 7 etc.)”
Exercises were:
Smurf Jacks
Burpees
Mike Tysons
Imperial Squat Walkers
Lunges (2 is 1)
Stationary Ape Hops (2 is 1)
Jump Squats
Speed Skaters
Mule Kicks
Mountain Climbers (2 is 1)
LBCs (2 is 1)
Merkins
Squats
Side Straddle Hops
Burpees
American Hammers (2 is 1)
Freddie Mercuries (2 is 1)
Bonnie Blairs
High Knees (4 is 1)
Plank Jacks (2 is 1)
PAX: Isosceles, Mercy, Bongo, Lavar, Lonzo, Patriot
Q: smokey
The thang:
Meal time
it was simple today i had 9 stations around the mall each person had to ruck or run to each one and it was repeato for the whole time of the BD.
Jed’s – 20 Lt. dans
Subway – 20 Pickle pounders
Red robin – 20 SSH
Great american cookie – 20 BBS
Pretzel maker – 20 monkey humpers
Shirley’s popcorn – 20 squats
Beer barrel – 20 burpees
P. F. changs – 20 merkins
Granite city – 20 carolina dry docks
in the COT we talked announcements which where the river x event coming up, the cooler crawl, and and the black ops in Grand rapids on June 6th. After that we closed out prayer praying for the day and that everyone can go about it safely.
as always it was a honer to lead these great men
Smokey
I Am The Wall-rus- The Beatdown (A Tribute to The Beatles) Brought to you from Hannibal the Real Stark Productions in conjunction with Huffy Solutions.
F3 stands for Fitness, Fellowship, and Faith but today it was all about FUN, FUN, FUN!!
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The PAX(16):
Huffy (Q)
Hannibal
Fossil
Lego
Meatloaf
Popeyes
Beretta
Ringo
Huckleberry
Raven
Geppetto
Spaulding
Venom
Woodstock
Jennay
Charmin
We did some side straddle hops, reviewed a few of the exercises broke off into 2 groups of 8 (Half staying at Riverside and half down Penny Lane on a Magical Mystery Tour to Hood Park) for a some Helter Skelter exercises. The Beatdown was:
Station #1 – Come Together (with social distance)
Dips 25 Reps
Ski Jumpers (Twist and Shout) 25 Reps
Step Ups / Box Jumps 25 Reps
Station #2 – The Fool On the Hill
Decline Merkins 25 Reps
Cheerleader Jacks 25 Reps
Incline Merkins 25 Reps
Imperial Walk Down Abby Road to Station #3
Station #3 – Sargent Pepper’s Lonely Hearts Club Band
Burpees 10 Reps
Big Boy Shoulder Press – 5 Presses each Big Boy (Sitting on a Corn Flake) 20 Reps
Rock Stars (Helter Skelter) 10 Each Side
We finished 2.5 to 3 rounds then had to Come Together right Now (at 6:08) over the COT. We did the Counterama / Namerama (Special Guest Ringo was at the Wall). Venom was the 6. Thanks to Jennay for continually encouraging Venom to come out to the Gloom. We went through announcements and prayers.
I wanted to call out 2 PAX; Hannibal lead the Riverside Group while I lead the Group in the Hood (Park) and Meatloaf kept a competitive push though out the beatdown. When I Needed a Little Help From My Friends, I know I can count on the HIM PAX of F3!! Thanks Brothers!!
Q=Tupac
PAX=Huffy, Flo, Raven, Ponzi,Gepetto, Coconut, Isoceles, Charmin, Bongo, Jennay, Fossil, Jimmy Dean
THE THANG
13 PAX came to the virtual Bible Study to continue our series on PSALM 119.
we reviewed some general info on 119,
Author = David
length = longest chapter in the bible, 118 is center of the bible and 117 is shortest chapter
Acrostic = as Coconut pointed out, it is like our ABCs song, each stanza is a letter of the Hebrew alphabet, adn each stanza is 8 lines.
we leaned of David’s passion for God’s word/law and how he aches for the world around him, that the worlds does not have the same desire, passion and follow the law.
Great discussion, Q will attempt to give more time for people to answer, thanks for the honest feedback from RAVEN.
TuPac challenged any PAX going on cooler ruck tomorrow 05/30/20 to pray for the neighborhoods after each stop.
Love you guys
Yacht Rock Beatdown
Date: May 30, 2020
Time: 6:30am to 7:30am
Location: The Fortress – Woodlands Park – Perrysburg, OH
QIC: Geppetto
PAX: 20 total – Bourbon, Stark, Mulan, Heisenberg, Fossil, Tupac, Doubtfire (FNG), Charmin, Huffy, Isosceles, Thai Guy, Hannibal, Biggie, Huckleberry, Geppetto, Venom, Casper, Nimbus, Shawshank, Shakira
Mission and Principles, mostly directed at the FNG:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be 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.
• End with a Circle of Trust
Intro/Warm up (in cadence)
(20) 4ct SSH
(15) 4ct Windmills
(10) 4ct Imperial Walkers
(5) 6ct Burpees – Q messed this up. Need to work on it!
The “Thang”:
Split PAX into two equal groups. Bourbon will Q one group. Thanks Bourbon!
When time is called, PAX will switch from parking lot station to grass field station between each round. TAKE YOUR COUPON WITH YOU! You will not use it in the grass, however, take it to avoid coupon sharing.
Church parking lot station:
Round one – If you don’t have a coupon, perform air chest presses
20 reps coupon chest press w/Flutter Kicks, suicide
15 reps coupon chest press w/Flutter Kicks, suicide
10 reps coupon chest press w/Flutter Kicks, suicide
05 reps coupon chest press w/Flutter Kicks, suicide
10 reps coupon chest press w/Flutter Kicks, suicide
15 reps coupon chest press w/Flutter Kicks, suicide
20 reps coupon chest press w/Flutter Kicks, suicide
Repeato if finished before time is called
Round two – If you don’t have a coupon, perform Merkins in place of cinder block curls
20 reps Cinder Block curls, suicide
15 reps squats (no coupon), suicide
10 reps cinder block curls, suicide
05 reps squats (no coupon), suicide
10 reps cinder block curls, suicide
15 reps squats (no coupon), suicide
20 reps cinder block curls, suicide
Repeato if finished before time is called
Round Three – If you don’t have a coupon, perform air presses
20 reps coupon overhead press, suicide
15 reps Bonnie Blairs (2=1, no coupon), suicide
10 reps coupon overhead press, suicide
05 reps Bonnie Blairs (2=1, no coupon), suicide
10 reps coupon overhead press, suicide
15 reps Bonnie Blairs (2=1, no coupon), suicide
20 reps coupon overhead press, suicide
Repeato if finished before time is called
Grass field station:
Descending ladder 10 reps of both exercises perform designated movement to the far cone. Perform 9 reps of each exercise then move back to starting cone. 8 of each, etc. all the way to 1. Finish before time is called? REPEATO starting back at 10!
Round one: Hand release merkins and squats. Movement between cones: Walking lunges
Round two: Merkins and air presses (2=1). Movement between cones: Squat twists
Round three: T-Merkins and absolutions. Movement between cones: Traveling Imperial Walkers
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, Naming of FNG (Doubtfire – stay at home dad) Announcements, and a prayer. Announcements: Cooler crawl ruck today! Monday Murph led by Venom. Prayer- Thanks for a beautiful morning. Prayers to the family and community in Putnam County who lost a five year old boy, prayers to Flo and his family, prayers to the HeIsenberg family on the loss of his brother.
Moleskin/Spreadsheet from the Gloom:
• High 50’s. Sunny. Near perfect morning for a workout.
• Honored to be a part of this group!
• Yacht Rock Playlist:
o I Keep Forgettin’ (Every Time You’re Near), Michael McDonald
o Lido Shuffle, Boz Scaggs
o Peg, Steely Dan
o Caribbean Queen (No More Love On The Run), Billy Ocean
o Ride Like The Wind, Christopher Cross
o Ventura Highway, America
o Reminiscing, Little River Band
o Summer Breeze, Seals & Crofts
o Into The Night – Benny Mardones
o Afternoon Delight – Starland Vocal Band
o Africa – Toto
Leadership Ruck/Run – Distruption (F1)
Date: May 30, 2020
Time: 5:30am to 6:30am
Location: The Fortress – Woodlands Park – Perrysburg, OH
QIC: Geppetto
PAX: 7 total – 5 ruckers – Geppetto, Tupac, Casper, Shakira, Isosceles. Two runners – Bourbon, Shawshank
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be 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.
• End with a Circle of Trust
Leadership ruck around Woodlands Park discussion the 1st foundational principle of the F3 QSource – Disruption.
-Leaders influence Movement to Advantage
-Because it induces Movement, leadership causes Disruption
-A great Leader’s legacy is built on love
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, Sharing of the Six (Tupac), and a prayer. Announcements: Cooler crawl ruck today! Prayer- Thanks for a beautiful morning. Prayers to Flo and his family.
Moleskin/Spreadsheet from the Gloom:
• Great discussion this morning centered around Disruption to the status quo and leading with love.
Q was Flo
Pax in attendance:
Casper
Popeyes
Ringo
Hannibal
Hazmat
Raven
Lego
8 Runners demolished the hill at Davis overlook today
Baretta
Spaulding
Dutch
Stark
Coconut (Q)
Landslide
Patriot
Fossil
Men mixed it up with the hill repeats
1st hill–sprint
2nd hill–high knee skip
3rd hill–run backwards
4th hill–fast lunge walk
5th hill–sprint
repeato
At the top, pax dropped for 3 quick burpees before recovery to the bottom of the hill.
Sprint the straightaway to the parking lot and 3 more burpees before heading back out for the next rep. Everyone got after it and made it all the way through the set (and a few to 2 or 3 deep in 2nd set).
Back at the Necropolis parking lot, we topped it off with some form drills and cadence flexibility work.
With the ruckers joined in, count was 16.
Hannibal gave a great 6, celebrating 1 year of F3 yesterday.
Prayer intentions: Boost the Pax in leading from the heart to bring justice, compassion, and stability to our community in this time of unrest. Katelyn. Hazmat’s brother.
Pax: Mercy, Woodstock, Simmons
QiC: Woodstock
Knocked out a solid 3 miles on a new route (so many options!) That took us through sidecut to Jerome Rd and back up to Battlefield.
COT, prayers.
M.S.I. Ruck
Mission
Principles
The Thang:
Rucked 2.8 miles stopping every 5 minutes to do 5 Merkins, 10 Squats & 15 Imperial Walkers (2 is 1). (All with ruck).
Finished strong with a quarter mile jog to COT which was led by Coconut (run Q).
Hannibal was the 6.
Honored to lead 8 HIM.
Pax list on separate post by Coconut.
PAX: Mercy, Lavarr, Simmons, Woodstock.
QiC: Woodstock
The thang,:
Pax arranged themselves in a socially distanced square, and yhc explained the game. F3 cards were in use. Box was the button, and when you were on the button you called out buy in of 20 squats or Merkins. Yhc then dealt one card each. Low card was the exercise and high card was the reps. If a joker was dealt, all exercises were completed as prescribed. If a sprint card was pulled, run sprints and then do high card exercise (figured this out after doing 10 200y sprints).
Did 13+ rounds, well over 120 each squats and Merkins from button buy in alone.
Ended with COT, YHC was the 6:
“I am working on 2020 goals for my 5 Fs: fitness, faith, fellowship, finance, and family. Was struggling with fellowship and family and I found it in a conversation that struck home for me recently. “Making the sacrifice and rarely, if ever feeling appreciated.”
It’s hard to let that go, that yearning for recognition. Work, home, life – we crave it. But what if you take that out? The bitter disappointment and resentment that comes from not getting it? The unnecessary anger.
What if you pour into others with no expectations of a reward or recognition? What if we take pride and joy in helping others, doing for others, and just being “that person”?
It’s not about us – especially as father’s, husband’s and leaders.
It’s time to be abnormal. “Normal” behavior treats kindness as a reaction or a reward based behavior – I respond to good morning with good morning, you scratch my back, etc.
My goal for 2020: Stop expecting a return on kindness. It’s not that kind of investment. It’s an investment into your soul. When your kids see you modeling it, it’s an investment into their souls and hearts. That is love.”
Q – Venom
PAX- Popeyes, Beretta, Ringo, Isosceles, Huffy, Pennywise, Smokie, Montoya, Geppetto, Woodstock, Meatloaf
1 mile
100 of your choice to substitute for pull ups
200 merkins
300 squats
1 mile
Pax: Mercy, Popeyes, Beretta, gepetto, Raven, Ringo, Tupac, meatloaf, Isosceles, Spaulding, Bourbon, Woodstock
QiC Woodstock
2 minutes of Merkins
2 minutes of BBSU
Can we do anything for 8 minutes and 46 seconds?
Run 8:46
America is an idea, a shining beacon of hope and liberty. NOT of promises but of a promise. Not of guaranteed safety but liberty. We didn’t become a great nation by cowering in fear or backing down from challenges, but by stepping into those challenges and facing our fears. We will not overcome today’s issues but hunkering down or hoping for some magic bean from heaven to fix it, nor will it be up to our government to fix. We must be the change. Govt has but one way of effecting change, and that is force. Force is a decent action motivator but is a terrible heart, mind and soul changer.
25 merkins
I don’t know racism, I am not in a group that typically is not discriminated against. I do know anger. Anger comes in 2 varieties – the kind that Burns white hot briefly and goes away like a car crash. For example – 25 thrusters go.
The other kind is the slow burn from a progression of events, actions, interactions, and wrongs done to you. For example:
15 Merkins
Curls 20
Repeat EMOM for 10 minutes
We are not a very diverse group – that is not by choice or design, but by association. What can we do to bring forth change in our communities and our lives? I don’t think any if us are closet racists or bigots, but as a group what can we do to lead the conversations? What can we do to fight isms at home, in our community?
Hold plank for 2:12
(Plan was to do 6″ hold for 2:11, then repeat to equal 8:46)
Cor, nor, 6.
Discussion was engaging and honest. I wish we had recorded the whole thing. Thank you all for being there!
Huffy Hits the Commons – The Beatdown Another Huffy Production
PAX=Floater, Hannibal, Geppetto, Shawshank, Charmin, Tupac, Okay, Huffy(Q)
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We didn’t do a warm-up because we just wanted to get to work of embracing the suck!!
The Beatdown
Station #1
Lunge there / Duck Walk Back 40 Yards
Squats 40 Reps
Sprint (there and back) 40 Yards
Station #2
Merkins (1 is 1) 20 Reps
Decline Merkins (Feet on Step) 20 Reps
Incline Merkins (Hands on Step) 20 Reps
Dips 20 Reps
Station #3
Bicycle (2 is 1) 20 Reps
American Hammers (2 is 1) 20 Reps
Progressive Big Boy Shoulder Press 20 Reps
Plank Jack Shoulder Taps (4 Count) 20 Reps
Repeato (and we all repeated)
We ended with a social distanced Guantanamo with no touching and a lot of running, then held planks to a fifty count while the counter did a Merkin. We ended in the COT and did the c
Counterama / Namerama. Geppetto was the six and gave us his rundown of how F3 impacted his life. Thanks for you constant leadership!! We did announcements and prayed for out troops, emergency responders, those of our fellow Americans who experience prejudice around our country and for peace and cooler heads to prevail. What makes our country stand out and shine is our diverse population helping each other to becoming the the best us we can become and who God created us to be. F3 men, lets show our community what good is and what good does!
Good BB Woodstock, good beatdown, and Great Conversation!
PAX:
Q: Hannibal
Huffy
Popeyes
Beretta
Ringo
Lego
Raven
Chubbs
Casper
Stark
Dutch
Bourbon
Hazmat
Fossil
Geppetto
Warmed up with super secret 21s with a 10 burpee penalty since few missed the stop.
Partner up:
One partner runs up stairs at the Wall or the hill at Hood park.
While that partner runs the other does exercises. Switch exercise when you reach combined counts below.
50 Burpees
100 Jump Squats
200 Merkins
200 Big Boy Situps
100 Dips
50 Lt. Dans
If you finish pick up the six
Circled up for some thoughts and prayers.
Thank you for this day!
Let’s see what you think about this
6/4/2020 0515-0600
PAX:
Jimmy Dean
Woodstock
Isoceles
Mercy
Meatloaf
Dropout
Q:
Bongo
Mission Statement, 5 Core Principles
Warm up (in cadence):
SSH x 10 (4 count)
Mountain Climbers x 10 (4 count)
Q gave direction of the three stations set up around the Pit of Despair.
Grassy Area
Fire Pit
Amphitheater
Round one: 10 reps of exercises
Round two: 20 reps of exercises
PAX were directed to travel between stations by running. Whole session was scheduled as 10 reps per, but Q noticed that some PAX were getting done quickly, so audible was called for change up to 20 reps:
Merkins
Burpees
Squats
Forward lunges (2 is 1)
Backward lunges (2 is 1)
Hand release merkins
Decline Merkins
Tuck Jumps
Absolutions
Plank Shoulder Taps
Glute bridges
Dips
Single Leg Squats (10 per leg)
Calf Raises
10 sec Plank
10 sec Al Gore
10 sec 6” Leg Lift Hold
NOR, COR, 6, COT
Q explained his “surprise” today was that throughout the day, it the PAX completed 2 more miles of running, that with the reps completed, they are all finishers of a Virtual Spartan Sprint.
Jimmy Dean was the 6 today, talked about being EH’d by a podcast by Dredd and OBT, and how F3 helped pull him out of a dark place after the loss of his mother.
Prayers were sent for safety, intelligence, and guidance on how we can be better HIM in these tough times.
Felt great to lead this group of men today! It was my honor.
Til next time, I remain,
Bongo
Pax: Stark, Woodstock, Mercy, FNG, Dropout (Q)
2.3 mile ruck stopping every 7min for exercise (7 reps of each):
– Merkins
-Lt. Dan
-SSH
-Plank Shoulder Taps
-Mt. Climbers
-7 sec Plank
-7 sec Al Gore
Mercy was the 6. FNG was named after the 630 beatdown.
06/06/2020 – BINGO with Bourbon:
Date: 06/06/2020
Time: 6:30 – 7:30 AM
Location: The Fortress (Woodlands Park)
Q: Bourbon
PAX: 17; Meatloaf, Hazmat, Okay, Charmin, Biggie, Spaulding, Hannibal, Heisenberg, Nimbus, TuPac, Geppetto, Doubtfire, Mulan, Flo, Casper, Fossil, and Bourbon (Q)
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
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Before we got into the warm-up and beatdown, Q took a few minutes to explain what happened on June 6, 1944 – D-Day – Operation Overlord then asked the PAX to face the flag, kneel and take a few moments of silence to recognize the efforts of the Allied troops that stormed the beaches of Normandy during WWII as the largest seaborne attack to date.
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 10 burpee penalty for each missed round.
o Bourbon threw in an extra challenge – penalty and start over if any PAX uses a noise/slapping of leg on count to assist count. Q was super impressed that all 17 PAX nailed it on their first try! No penalties assessed.
Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card (double up if more than 25)
o A bingo card is flipped and the corresponding exercise is performed OYO; plank when finished.
50% of PAX must finish the complete reps and count off
Once the 50% PAX number counts, all PAX stop and go to next exercise
o After every 5 cards is flipped, sprint to cones and back 3X by all PAX (50% rule in effect)
o Exercises:
B (1-15) = face value # of BURPEES
I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number for EACH direction (i.e. 61 = 6+1 = 7 outlaws each direction)
o Whoever wins the BINGO round chooses an exercise that the PAX will complete 100 of OYO reps. 50% rule in effect.
• Actual beatdown exercises in order:
o 21 x Side-Straddle Hops (4-count)
o 7 x Groiners
o 9 x Nipple Scraper Merkins
o 10 x Nipple Scraper Merkins
o 9 x Burpees
o 8 x Outlaws (2 is 1)
o 1 x Sprints (to cones and back x3)
o 15 x Burpees
o 13 x Outlaws (2 is 1)
o 2 x Burpees
o 6 x Nipple Scraper Merkins
o 27 x Imperial Squat Walkers
o 1 x Sprints (to cones and back x3)
o 7 x Nipple Scraper Merkins
o 12 x Groiners
o 8 x Nipple Scraper Merkins
o 14 x Outlaws (2 is 1)
o 5 x Burpees
o 1 x Sprints (to cones and back x3)
o 11 x Outlaws (2 is 1)
o 10 x Burpees
o 6 x Groiners
o 8 x Burpees
o 12 x Outlaws (2 is 1)
o 1 x Sprints (to cones and back x3)
o 22 x Imperial Squat Walkers
o 11 x Nipple Scraper Merkins
o 6 x Nipple Scraper Merkins
o 10 x Groiners
o 5 x Nipple Scraper Merkins
o 1 x Sprints (to cones and back x3)
o 7 x Nipple Scraper Merkins
o 4 x Burpees
o 100 x American Hammers (2 is 1)
o 26 x Imperial Squat Walkers
o 11 x Burpees
o 5 x Nipple Scraper Merkins
o 10 x Outlaws (2 is 1)
o 4 x Nipple Scraper Merkins
o 1 x Sprints (to cones and back x3)
o 10 x Outlaws (2 is 1)
o 21 x Imperial Squat Walkers
o 10 x Groiners
o 28 x Imperial Squat Walkers
o 13 x Burpees
• Totals for BINGO exercises:
o 124 x Imperial Squat Walkers
o 100 x American Hammers (2 is 1)
o 78 x Nipple Scraper Merkins
o 78 x Outlaws (2 is 1)
o 77 x Burpees
o 45 x Groiners
o 21 x Side-Straddle Hops (4-count)
o 6 x Sprints (to cones and back x3)
Count-O-Rama and Name-O-Rama
Learn about the 6th: Spaulding.
Announcements
COT / Prayers and Intentions
Leadership Ruck BB
Topic 3.12 Courage
Pax
Geppetto
Hazmat
Casper
Tupac
Flo (Q)
Mission
Principles
The Thang
Rucked 3.0 miles while discussing Q Source Topic 3.12 Courage
“A HIM takes the DRP because he is Committed to the Get Right. He is a man who Lives Right and as a result is able to Lead Right through the lifetime Practice of Virtuous Leadership. He is Durable, a Servant whose life is a beacon of Truth and Wisdom to those lost within our fallen and fearful world. He lives in Relational Rhythm with his Concentrica and is in close contact with his Creator, assured that his path is true and his future secure.“
QIC – Stark
PAX – Dropout, Woodstock, Wall-e, Landslide, Huckleberry, Mercy, Tom “TriFroce” __?___. Triforce Ehed by Dropout
Indigenous People Run to Fallen Timbers Monument.
Sealed with a Kiss
Approx half mile course setup with 5 cones for rep stations. Two sprint sections also laid out.
1.) 13 Burpees at Start Line Cone
Run Lap Course
10 Kris Kross Merkins at Each cone around lap
Sprint Hill Section, Sprint 100 yard section
2.) 13 burpees at Start line Cone
Run Lap Course
10 Air Squats at Each cone around lap
Skip (as in jump, not pass by) Hill Section, Sprint 100 yard section
3.) 13 burpees at Start line Cone
Run Lap Course
10 Mountain Climbers (2 is 1)
Run Hill Section Backwards, Sprint 100 yard section
Mosey Back to Start.
Approx 4 miles of nonstop station work.
COR, NOR, Mercy was the six. Lots of prayers and thoughts for our racially fueled emotions as a nation. Give us patience and understanding to be the leaders we are called to be. Whether it is in a small way by being polite when we drive or go through the grocery store or in a bigger way.
Always an Honor
Always my Pleasure
~Stark
Feeling Rucky……Punk!
The PAX:
Ruck- Casper, Ponzi, Meatloaf, Okay, Lego, Geppetto, Raven, Hazmat, Peach (FNG), Coal, Ringo, Popeyes, Huffy (Ruck Q)
Run – Jennay (Run Q), Spaulding, Patriot, Fossil,Woodstock, Gypsy.
Started out in the COT. We had an FNG (Andrew Lee) Went over the usual-
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you.
The ruckers went through Fort Meigs, across the bridge and did some tow path before we returned. Did about 3 miles, 6 PTs for 60 Ruck Squats and 75 ruck Merkins.
Ended in the COT combined with the runners. Spaulding was the 6 and talked about making it another running another 1000 miles this year and how F3 motivates him. Next we brought the FNG in and named him Peach (League Of Their Own reference). Announcements: Geppetto’s 2 year anniversary. We did 20 Merkins to celebrate. WE ended in prayer thankful for the ability to get out with F3.
It was an awesome honor to have fun with a great group of HIMs while trying to beat them down. Thanks for the opportunity and the trust to execute!!
PAX: Jennay, Huffy, Casper, Stark, Raven, Dutch, Venom, OK, Woodstock
QiC: Woodstock
Rucks/Vests required.
Move out from parking lot down path by ball fields doing IP style ruck the whole way (fast paced, tread style – dont wait for back to front, peel off and move). At YHC discretion, stop and do 20 ruck merkins, 20 ruck squats, then hold plank for 6. (completed about 8-10 stops total for the beatdown, total of 160-200 merkins and squats)). At parking lot, rucked off for 40 parking lot sprint, 20 merkins/20 squats, sprint back to ruck, 20 ruck swings and 20 rucks rows. Ruck back on, move out and repeat. At big hill, run up the hill for merkins and squats, down the hill for swings and rows, move out. at parking lot, sprint/merkin & squat/sprint/swings and rucks. Finished with 32 ruck overhead in cadence flutter kicks for Jennay’s birthday.
Weather: perfect.
Ended with a COT.
A Tribute to the A-Team!
6/10/20
FoD
PAX:
Hannibal
Mercy
Woodstock
Bourbon
Popeyes
Ringo
Beretta
Levar
Lonzo
Tupac
Meatloaf
Bongo
Landslide
OK
Peach
Q: Raven
The Thang:
Mission
5 Principles
Started with shout outs to our F3 Black Swamp leadership team and explained each exercise and why it was selected.
The work was broken up into 3 stations.
***Station 1
-Plank for a 50 count
-American Hammers 50 (2 is 1)
-Burpees 50
-Flutter Kicks 50 (4 is 1)
***Station 2
-Partner Work (1st partner completes a movement while the 2nd does work. Count is cumulative until the partners combine for the goal count.
Movement = Bear Crawls / Crawl Bears from cone to cone.
-Diamond Merkins 50
-Lt. Dans 50
-LBCs 100
***Station 3
ROOSTERS!! (400m sprints 4 times with 20-30 seconds rest between each.)
Spreadsheets from the Gloom:
When I first heard that we were going to Starfish and become our own F3 region, I was excited for the opportunity that it would create. Then, when I heard who the HIM were that are to make up our leadership team, I was elated!!!
I couldn’t think of a better group to lead us into the future!! I put together this beatdown to pay homage to those HIM. The HIM of F3 have created a desire in me to strive to be better. I fully believe in the idea that Iron Sharpens Iron. It’s truth and it’s Biblical. Each of these men who make up our leadership team have had an influence on me, wether they know it or not, and I am grateful.
It was an honor to lead this morning, thank you.
SYITG,
Raven.
#ISI
Q – Charmin
Episode V: Charmin Strikes Back, Plyometrics
PAX –
Tupac
Floater
Chanel
Huffy
Hannibal
Shawshank
OK
Warm-up
25 side straddle hops
20 windmill
10 each side, touch ground, one leg back (balance)
Ab-Ripper X (25 moves each)
1. In-and-Outs
2. Bicycles
3. Crunchy Fog
4. Cross-Leg/Wide-Leg Sit-Up
5. Fifer Scissors
6. Hip Rock and Raise
7. V-Up Roll-Up
8. Oblique V-Up (x2)
9. Leg Climb (x2)
10. American Hammer
11. Supermans (pulse up)
STATION 1 : 7MIN
30 SECONDS EACH – 2 ROUNDS
1. HIGH KNEES
2. JUMPING LUNGES (option step back in walking lunge)
3. MOUNTAIN CLIMBERS
4. PLANK – pull knees across to opposite elbow
5. PLANK – PULL KNEE TO SAME ELBOW (SPIDERMAN)
6. SUPERMANS
7. BIG BOY SITUPS
STATION 2: 7MIN
30 SECONDS EACH – 2 ROUNDS
1. SQUAT JUMPS
2. IMPERIAL WALKERS
3. BURPEES
4. JABS
5. MERKINS
6. DIAMOND MERKINS
7. INCLINE MERKINS
8. DECLINE MERKINS
STATION 3: 7MIN
30 SECONDS EACH – 2 ROUNDS
1. PICKLE POUNDERS
2. MONKEY HUMPERS
3. REACH SKATERS
4. WIDE LEG SQUAT (toes out)
5. SIDE LUNGE
6. LAY ON SIDE, LIFT BOTTOM LEG
(upper leg bent)
BONUS ROUND – 3min
1. KNEE JUMPS
2. 2 BURPEE w/ TOE TOUCH
3. ANIMAL FLOW (kick bottom leg out break dance move)
Q = Tupac
PAX = Bongo, Patriot, Mercy
As always, began with Mission Statement and 5 Core principles and disclaimer
WARMUP
21s and chain breakers. Perfect synchronicity on the 21s. So proud of BlackSwamp. We rock.
THE THANG
We did a ladder type beatdown. Each round = number of reps for that round,
ex: Rnd 1 = 1 rep, Rnd 2 = 2 reps, Rnd 3 = 3 reps, etc.
The work was as follows, but with each round, the previous rounds were added. PS, NO ONE FINISHED, IF YOU THINK YOU CAN FINISH, COME OUT ON 06/20/20 AND SHOW YOUR STUFF. Repeato with a few extra minutes (60 minutes vs 45 minutes)
Rnd 1. Lap
Rnd 2. Bear crawl + all previous Rounds
Rnd 3. Diamond Merkins + all previous Rounds
Rnd 4. Surrenders + all previous Rounds
Rnd 5. Burpies + all previous Rounds
Rnd 6. Lt Dans + all previous Rounds
Rnd 7. Absolutions + all previous Rounds
Rnd 8. Military Merkins + all previous Rounds
Rnd 9. Donkey kicks + all previous Rounds
Rnd 10. Big Boy Situps + all previous Rounds
Rnd 11. Box Jumps + all previous Rounds
Rnd 12. Tricep dips (4 is 1) + all previous Rounds
Rnd 13. Bonus Round, 13 of all exercises.
Ended with COR, NOR, know the 6 (Patriot), Announcements and Prayer. Q went on a rant about personal opinion on what is happening in our country. Details not shared here, if you wanted to hear, you should have shown up. ;-). God bless F3, the PAX members and our country.
PAX – Doubtfire, Heisenberg, Mulan, Fossil, Stark, Nimbus, Ellis (FNG), Charmin, Huckleberry, Raven, Biggie, Casper, Peach, Hazmat, Coconut
Q – Isosceles
Awesome share as the 6 Fossil. I loved how you shared how F3 has been a constant positive in your life. Ellis, it was great to hear your story about your family and I know you will where the name Ellis well!
The Thang:
4 Rounds:
R1 starts, 10 Turkish Get ups, 200 yard sprint, 100 yard movements = Ape Hops, Karoke
R1 ends
R2 starts, 16 Turkish Get ups, 200 yard sprint, 100 yard movements = Butt Kickers, Backwards Run
R2 ends
R3 starts, 10 Turkish Get ups, 200 yard sprint, 100 yard movements = Bear Crawl, Skip
R3 ends
R4 starts, 10 Slow Turkish Get ups (reverse order, hold different poses), 100 yard movements = Mosey, Broad Jump Burpees
R4 ends,
Start COT
End
Turkish Get Up, 12 count exercise,
1 = Come up off back, elbow on ground
2 = Up off elbow to hand
3 = Hip pop
4 = Kick foot through, knee to ground
5 = Straighten Core, hand off ground
6 = Stand up
Same thing in reverse
7 = Lung to knee
8 = Hand to ground
9 = Kick foot through, heel to ground
10 = Sit on 6
11 = Down to elbow
12 = Flat on back
F3
Q:Rob “Simmons” Barce
6/13/20 @ 6:30 Battlefield
Pax:
Dropout
Bongo
Mercy
Magic Jack
Woodstock
Tai Guy
Lavar
2 Pac
Dutch
Q: Simmons
Warmup: Run around the Theater
Beardown:
8 min push up Tabata 20 on 20 off
3 mins Run/cardio alternating sprints
Cinder Block work Tabata;
5mins – Curls 30 on 30 off
5mins – tricep extensions30/30
5mins – over head press 30/30
4mins Block jump 30/30 (over the block back and forth)
3 mins block squats. 30/30 hold the block while doing squats
3 min Man Maker Burpbees 30/30
3mins absolutions 30/30
It was a beautiful morning only trumped by the quality of the company. Enjoyed my 2nd Q and can’t wait to cook something else up that hurts the next day
F3
Q:Rob “Simmons” Brace
6/13/20 @ 6:30 Battlefield
Pax:
Dropout
Bongo
Mercy
Magic Jack
Woodstock
Tai Guy
Lavar
2 Pac
Dutch
Q: Simmons
Warmup: Run around the Theater
Beardown:
8 min push up Tabata 20 on 20 off
3 mins Run/cardio alternating sprints
Cinder Block work Tabata;
5mins – Curls 30 on 30 off
5mins – tricep extensions30/30
5mins – over head press 30/30
4mins Block jump 30/30 (over the block back and forth)
3 mins block squats. 30/30 hold the block while doing squats
3 min Man Maker Burpbees 30/30
3mins absolutions 30/30
It was a beautiful morning only trumped by the quality of the company. Enjoyed my 2nd Q and can’t wait to cook something else up that hurts the next day
06/15/2020 – Monday Success:
Date: 06/15/2020
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 15, Ringo, Mile High, Beretta, Huffy, Casper, Lavar, Geppetto, Raven, Meatloaf, Hannibal, Montoya, Peach, Jennay, Popeyes, and Bourbon (Q)
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)
Warmup:
• Started with 88 side-straddle hops (4-count) in cadence to celebrate Casper and Hannibal’s birthdays.
Beatdown:
• Mosey from parking lot to base of hill
• Jacob’s Ladder workout:
o Performed OYO (on your own); this is you against you to build your own endurance and grow stronger
o Climb the ladder to 7 and then descend back down to 1 (as time allows)
o Example: 1 = 1 hill sprint up, 1 burpee at top, sprint down; 2 = 2 hill sprints, at the top of the hill on second sprint, 2 burpees at top, sprint down.
o In between each ladder step, you are to walk to the midpoint of the soccer field and back to lower your heart rate and recover
• Mosey back to Gauntlet base
Count-O-Rama and Name-O-Rama
Sixth in the middle was Lavar
Announcements
COT / Prayers and Intentions
Ruck at the Battlefield
6/13/2020
0530
Tupac, Dropout, Dutch, Simmons, Magic Jack, Woodstock, Bongo, Mercy (Q).
Google Chrome wants to auto correct Tupac to Teacup. That’s a fun new name.
An out and back ruck, preceded by the principles and mission. Took a semi muddy trail from Fallen Timbers onto the Cannonball trail, connected to the north fork, and went awhile until it was time to turn around. Bongo wore a sleeveless hoody, and that was the most interesting piece of clothing on the ruck. Who needs a hood but no sleeves? Also, the PAX observed that the paved trail, which used to be train tracks to Wabash, IN, was striped and lined, with double yellow at times. No motor vehicles are allowed on the trail, but it was interesting to see no passing, according to the markings. Unsure if runners and cyclists really follow those.
A great time, simple ruck, at a brisk pace. Don’t need any coupons to slow us down while we stack miles for RiverX.
Ended in COT, Woodstock the 6.
QIC – Stark
PAX – Landslide, Hannibal, Charmin, Geppetto, Beretta, Mile High, Chubs, Hazmat, Peach, Lego, Spaulding, Popeyes, Raven, Fossil
Used both ends of the scenic Wall AO. Setup a 5 station route between Hood Park and Riverside Park. Each Station had 4 wrokouts on them. Perform ONLY 1 workout at a time then move to next station. This was a about a 3/4 mile course. If you performed all 4 lap you would complete the virtual Spartan Sprint….except these are F3 boys so we upped the ante a bit. All reps were suppposed to be only 10 per exercise. We did the following instead.
Station 1
20 Sec Plank
20 Mountain Climbers (2 is 1)
40 SSH
20 Air Squats
Station 2
10 Forward Lunges Per Side
10 Reverse Lunges Per side
10 Tuck Jumps
10 Knee Slap Mountain Climbers Per side
Station 3
10 Single Leg Squats Per Side
40 Calf Raises
10 Burpees
20 Sec Squat Hold
Station 4
20 Sec Hollow Hold
20 Plank Up Downs
20 HRMerkins
20 Glute Bridges
Station 5
20 Declined Merkins
40 Dips
20 Merkins
20 Plank Shoulder Taps Per Side
Only being able to do one exercise per station and then run to next station made the DISTANCE the hardest part of this workout. You had to move with purpose from station to station if you wanted to complete in 35-40 mins….and a few did! All PAX pushed and never stopped.
COR, NOR, Mile High was the 6 and left a strong message as he was recently deployed, thankfully for only a short week, to our nation’s capital in response to the racial tensions our country is facing. His message was one of thanks, knowing he could go do his job and we F3 Brothers would be holding down the wall with his sons.
Be Kind. Be Patient. Share a Smile. With EVERYONE
Always an Honor
Always My Pleasure
~Stark
Leadership Ruck–Thinking Fast and Slow
Flo, Isosceles, Coconut, HazMat, Casper (Q)
QIC – Stark
PAX – Meatloaf, Mercy, Lavar, Bourbon , Woodstock, Boys II Men, Popeyes, Ringo, Landslide, Huckleberry, Peach, Beretta, Mile High, TuPac, Wicked
Paula Abdul2 Steps forward, 1 Step Back
Started with a little cadence of 8 Count Body builders and Imperial Squat Walkers to get PAX warmed up for the movements to come in the main event.
The Thang –
2 Tracks of 7 Cones. Track one spaced Approx 20 Yards apart down parking lot lines. Track 2 (shorter track) spaced approx. 15 yards apart. This Allows for 5 stops. Each round you move ahead 2 cones and perform exercise ONE and then move back one set of cones and perform exercise TWO. Then up 2 cones, and back one…so on.
Round 1.) Long Track – Movement was running between cones.
Exercise 1 on the forward movement – 8 Count Body Builders – 5 reps at each stop
Exercise 2 on the backwards movement – Absolutions – 5 reps at each stop
Hold plank until all PAX finish
Suicide Sprint All the way back to start
Round 2.) Short Track. Movement was Bear Crawls forward and Crawl Bears back
Exercise 1 on the forward movement – Merkins – 20 reps at each stop
Exercise 2 on the backwards movement – Supermans – 20 reps at each stop
Hold Plank until all PAX finish
Suicide Sprint All the way back to start
Round 3.) Long Track. Movement was High Skipping
Exercise 1 on the forward movement – Bonnie Blairs – 20 reps at each stop
Exercise 2 on the backwards movement – Imperial Squat Walkers – 20 reps at each stop (Each Squat is 1)
Hold Plank until all PAX finish
Suicide Sprint All the way back to start
Bonus Round 4.) CORE on Long Track. Had enough time for a quick round. Movement was running between cones
Exercise 1 on the forward movement – Freddy Mercury’s – 20 reps at each stop
Exercise 2 on the backwards movement – Plank Jacks – 20 reps at each stop
COR, NOR, and totally coincidentally the 6 was Boys II Men. Shared some great info on a charity he started called the Program Inc. Many prayers for the social struggles we are facing in our community today. Prayers for the family of the young boy who passed from Raven’s school recently. Prayers for understanding and patience and the strength to ask for help.
Always an Honor
Always My Pleasure
~Stark
3 Fs, Mission, Principles covered by ISO.
12 PAX: Mile High, Van Gogh, Wicked, Bourbon, Coconut, Spaulding, Stark, Landslide, Patriot, Dutch, Fossil, and Woodstock (QiC)
Brief warmup stretch and YHC talking about the plan to attempt a large, diverse pace group Fartlek. YHC explained what a fartlek run is and how it can be beneficial. Coconut led an easy warmup run to Ft Meigs School/Rivercrest Park, where we circled and YHC went over the plan. YHC clocked a a little over 2.75 miles on the fartlek, 1.25 to the school and 1,25 back, and then some bonus laps. Total of 5.86 miles, near training pace, and a 7:06 mile in there to boot.
For those reading and not sure what a Fartlek is – it is a mixed pace interval run of random distances designed to incorporate high intensity work and muscle confusion. This is an alternative to a fixed interval/stride workout. For example, we warmed up for 1.25 miles, then YHC picked 2 points (start point was a telephone pole, end point was where the walking path crossed a driveway) approx 100Y apart, and PAX all push hard for that distance. You then dial it down to a walk/jog for a bit, then pick back up to a run, then YHC picked the next start/stop points for a sprint. The distances you pick should vary – 40 yards, 400 yards, 100 yards, etc. sprints are all in, and recovery is important – you should be seeing your HR spike in the top end of zone 5 (180+) and then try and use the walking/jog to recover to the 130-140 range (or lower) before picking back up the run. Run should hold the HR at that 130-140 range throughout, and then sprints take it back to the top. Fartleks really help with VO2 max training and endurance training in general as you can really pile on the pain.
Target total pace EVEN WITH RECOVERY should be at or below your normal training pace, otherwise you are not pushing your sprints hard enough or long enough, or you are taking longer to recover. Try and keep pushing on these!
I encourage all run Q’s to really get nasty on run Q’s – a flat run now and then is ok, but you can do more!
Closed out in the COT with the ruckers. Beautiful day, great group, hard push.
7 other men joined my for my continued B-day celebration where exercises were done in 45 reps.
Q: Hannibal
Tupac
Charmin
Huckleberry
Shawshank
Meatloaf
isosceles
Huffy
Started with opening circle, including count, mission and principles.
Warm up of 45 in cadence SSHs
Then over to the field for the work.
45 Merkins
Backpedal to the cones and back
45 American Hammers
Karaoke down and back
45 Carolina Dry Docks
High knee down and back
45 Squats
Bear crawl down and back
45 Burpees
Sprint down and back
Repeato (Most finished 2 rounds)
Circle up for a 45 count plank, and a 45 count Glute bridge.
Count-o-rama, Name-o-rama, 6, announcements, prayer.
2nd F at Te’Kela
Thursday DRP
Date: June 18, 2020
Time: 5:30am to 6:15am
Location: The Battlefield – The Shops at Fallen Timbers – Maumee, OH
QIC: Geppetto
PAX: 7 total – Geppetto, Casper, Isosceles, Raven, Woodstock, Mercy, Montoya
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
• End with a Circle of Trust
Credo: Leave no man behind but leave no man where you found him
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
The Thang:
Warmup in cadence:
SSH x 20
Imperial Walker x 15
Cross Country Skier x 15
Butt Kicks x 20
7 stations, 7 reps at each station. Focus on proper form.
-Round 1: Squats
-Round 2: Flutter Kicks
-Round 3: Burpees
-Round 4: Lunges
-Round 5: Sit-ups
-Round 6: Merkins
-Round 7: Jump Squats (Did not complete Round 7)
-Countorama: 7
-Nameorama
-Know the 6: Montoya
-Announcements: July 4th Convergence. Grand Rapids Saturday beatdowns are off to a great start.
-BOM: YHC led the PAX and read the following poem:
The Power of “I”
I WILL DO MORE
I am only one, but I am one.
I cannot do everything, but I can do something.
And what I can do, I ought to do.
And what I ought to do, by the grace of God, I will do.
I will do more than belong…I will participate.
I will do more than care…I will help.
I will do more than believe…I will practice.
I will do more than be fair…I will be kind.
I will do more than dream…I will work.
I will do more than teach…I will inspire.
I will do more than earn…I will enrich.
I will do more than give…I will serve.
I will do more than live…I will grow.
I will do more than talk…I will act.
I will be more than good…I will be good for something.
– Anonymous
Spreadsheets from the Gloom: Thanks for the opportunity to stand in front of this great group of men, Isosceles! Had a few late comers, had a few fartsackers. The HIM who posted started their day off with a win! Great to see the PAX encouraging and motivating each other to muscle through the exercises.
PAX- Hazmat, Meatloaf, Coal, Peach, Lego, Bongo, Huffy, Hannibal, Charmin, Jennay, Geppetto, Raven
Q- Isosceles
Ruck to the wall and back. Did 10 Turkish get ups at the wall with ruck sack as weight. Also held a discussion in pairs about what we can do to help our community address racism.
Perfect morning for a beatdown. We had 12 PAX:Bourbon, Hannibal, Charmin, Wicked, Coconut, Coal, Peach, Popeyes, Meatloaf, Fossil, Ringo, Huffy (Q).
We started in the circle of trust. Went over the usual-
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you.
We broke up into 6 teams of 2 and split off to the 6 different stations. The Beatdown was “a Typical Huffy Beatdown” :
Station #1 (at the meeting area)
A Burpees 15 Reps
B American Hammers 20 2 is 1
C Step Ups / Box Jumps 20 Reps
Proceed up the Grassy Hill Side near the cross walk
Station #2
A Superman Merkins 20 Reps
B Big Boy Shoulder Press (Progressive Count) 20 Reps
Lunge to the Corner near the steps
Station #3
A Decline Merkins 25 Reps
B Calf Raise Jump Squats 25 Reps
Down Stairs and Ramp to Hand Rails
Station #4
A Austrailian Push Ups 25 Reps
B Incline Close Grip Merkins (on the bar) 45 Reps
Run to the Docks at Hood Park
Station #5
A Dips 45 Reps
B Leg Lifts 25 Reps
Run Up The Hill to the grassy area neat Commodore Perry
Station #6
A Imperial Squat Walkers (Step,Step,Squat) 25 Reps
B Merkins (Head Down Hill for Added Difficulty) 45 Reps
Run down the hill then to the Station #1 at Riverside
Repeato
Everyone busted tail and got through each station at least once. I had teamed up with Coconut and he pushed me the whole way.
We held plank until everyone got to the cot the counted to 45 as the counter did a merkin. Recovered and did the Counterama / Namerama. Fossil was our 6. He told us about how he came back for the fellowship and faith of F3. Fossil is in the double respect category but in my opinion could run circles around most of us young whipper-snappers. The group, including myself, is blessed to have you in all 3 of the F3 elements. We prayer and finished up. Another blessed morning. Thanks you PAX for making the beatdown awesome!!
FOR THOSE ABOUT TO RUCK, WE SALUTE YOU
Per Run/ Pre Ruck
Q = Tupac
PAX = Wally, Woodstock, Landslide (runners) Bongo, Simmons, Mercy
As always, began with Mission Statement and 5 Core principles and disclaimer
Not much to mention, ruckers and runners went their separate ways. While rucking, we say a bright yellow shirt slip behind a dumpster. It would appear respect might grab a nap, splash some water and job back appearing to put in some real work. Not Judging, just circumstantial evidence.
Ruck included several PT breaks. This seemed to have an effect of shutting Simmons up for about 5 minutes. He started to speak, so Q decided more PT was required. Simmons stared down the Q the entire time, but the Q, being a veteran did not acknowledge the stares. Over 2 miles put in with the PT. Runners did crazy mileage. Great job to all.
COT and NOR saved till after the beatdown.
BACK BY NOT SO POPULAR DEMAND
Q = Tupac
PAX = FNG (OPEC), Simmons, Mercy, Woodstock, Landslide, Bongo,
As always, began with Mission Statement and 5 Core principles and disclaimer
WARMUP
Imperial Squat Walkers and 21s. Perfect synchronicity on the 21s. So proud of BlackSwamp. We rock.
THE THANG
We did a ladder type beatdown. Each round = number of reps for that round,
ex: Rnd 1 = 1 rep, Rnd 2 = 2 reps, Rnd 3 = 3 reps, etc.
The work was as follows, but with each round, the previous rounds were added. PS, NO ONE FINISHED but tremendous work put in by every individual
Rnd 1. Lap
Rnd 2. Bear crawl + all previous Rounds
Rnd 3. Diamond Merkins + all previous Rounds
Rnd 4. Surrenders + all previous Rounds
Rnd 5. Burpies + all previous Rounds
Rnd 6. Lt Dans + all previous Rounds
Rnd 7. Absolutions + all previous Rounds
Rnd 8. Military Merkins + all previous Rounds
Rnd 9. Donkey kicks + all previous Rounds
Rnd 10. Big Boy Situps + all previous Rounds
Rnd 11. Box Jumps + all previous Rounds
Rnd 12. Tricep dips (4 is 1) + all previous Rounds
Rnd 13. Bonus Round, 13 of all exercises.
Ended with COR, NOR, know the 6 (Mercy), and name the FNG. Welcome to OPEC. Serious work by OPEC, he may not need F3 for the fitness (he is very fit, I hope you were challenged), but he needs it for EVERYTHING ELSE F3 has to offer. Announcements and Prayer. Q spoke about making an impact. If we impact our community, we impact Toledo. Toledo can Impact OH, OH the nation and the nation the world. Change BEGINS HERE, with each of us. God bless F3, the PAX members and our country.
Ruckers:
Meatloaf
Coconut
HazMat
Casper
Runners:
Stark
Spaulding
Jennay
Two Options
Date: June 22, 2020
Time: 5:30am to 6:15am
Location: The Gauntlet – Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: 11 total – Geppetto, Raven, Montoya, Hannibal, Peach, Mile High, Popeyes, Huffy, Charmin, Ringo, Beretta
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
• End with a Circle of Trust
Credo: Leave no man behind but leave no man where you found him
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warmup:
Jog to sled hill
The Thang:
Six stations in rotation on repeato
Station one at bottom of hill: (5) absolutions then bear crawl up hill
Station two at top of hill: (10) burpees then crawl bear down hill
Stations three through six are marked by cones at the “corners” of the running track
Station three: (15) Imperial Squat Walkers
Station four: (20) Hand Release Merkins
Station five (25) Big Boy Sit Ups
Station six (30) Calf Raises on curb
-Countorama: 11
-Nameorama
-Know the 6: Peach – Likes the accountability. Better than going to a gym. Good workout. Got his name from A League of Their Own and because he played baseball in college.
-Announcements: Continue to support Grand Rapids mustard seed. July 4th Convergence at Fortress.
-BOM: Prayers for fathers, for this beautiful day and for the men of this group
Spreadsheets from the Gloom: 65 and rainy. Great to start the day with a win by getting wet, dirty and out of our comfort zones this morning. Honor to lead this group.
06/23/2020 Backblast
PAX out for a run:
Buttermaker
Landslide
Mile High
Woodstock
Spaulding
Stark
Coconut (Q)
PAX out for a bike ride (?!)
Isosceles
Jennay
Run consisted of a jaunt through the neighborhoods between Ft. Meigs and Rivercrest park, visiting all cul-de-sacs at up-tempo pace. There are some long cul-de-sacs there!
Coal (ruck) was the 6 in COT.
Between Run/Ruck/Bike, 21 PAX in total.
Q Ok
Huckleberry
Dutch
Chubbs
Huffy
Tupac
Thai Guy
Dr.Banana
Hannibal
Charmin
Shawshank
The Thang
Deck of F3 cards 2 full rounds abs @ the end.
The Up 10 Ruck
Pax:
Hannibal
Meatloaf
Geppetto
Coal
Raven
Peach
Patriot
Popeyes
Ringo
Casper
Lego
Flo (Q)
Mission
Principles
The Thang
Rucked 3 miles up & down six hills. All while adding an extra 10 lbs in everyone’s rucksack. (Hence the Up 10 Ruck title.)
06/24/2020 – Easy Peasy:
Date: 06/24/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 15 PAX – Dutch, Popeyes, Isosceles, Meatloaf, Bongo, Ringo, Beretta, Mile High, Coconut, Spaulding, Woodstock, Peach, Thai Guy, Huckleberry, and Bourbon (Q)
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
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o Took three attempts, but the PAX finally got it.
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 8 reps of the exercise
• PAX sprint to second cone and perform 8 reps of the exercise
• PAX sprint to third cone and perform 8 reps of the exercise
• PAX sprint to end line and plank until all PAX are planking
• PAX sprint back to start line and plank until all PAX are planking (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Diamond Merkins
o Lt. Dans
Count-O-Rama and Name-O-Rama
Learn about the 6: Ringo.
Announcements.
COT / Prayers and Intentions.
QIC – Stark
PAX – Patriot, Nimbus, Casper, Huckleberry, Spaulding, Peach, Wipers, Coconut, Fossil, Hazmat, Doubtfire, Jennay
The Thang
Escalating Burpee Mountain – 1min of burpees, 15 seconds of rest. Goal to get at least 12 reps of each. Nearly 12 straight minutes of burpees!
1.) Burpee No Merkin
2.) Burpee
3.) Squat Thrust Burpee
4.) 8 Count Body Builder
5.) Mountain Climber Burpee
6.) Side Kick Through Burpee
7.) Frog Hop Burpee
8.) Donkey Kick Burpee
9.) Frog Hop Crawl Bear Burpee
10.) Triple Sky Fall Burpee
NASCAR Nasties
Pit row made up of cones to keep teams of two separated. One partner performs 7 reps of 3 exercises on repeato while other partner runs 1/4 mile loop at Fortress.
10 min rounds
1.) HR Kriss Kross Merkins, Plank Tucks, Supermans
2.) V-Ups, Knee Slap Mountain Climbers, Box Cutters
3.) Never Surrenders, Jump Squats, Monkey Humpers
COR, NOR, Peach was the six. I just love “randomly” selecting the 6. Peach has only been in the group for about 2 weeks but I don’t think he has missed a beatdown. Great to hear from a new guy and his perspective. Prayers for more patience and understanding in the world. Especially the Father’s and their 2.0s for this Father’s Day weekend.
Always an Honor
Always My Pleasure
~Stark
PAX – Lonzo, Jimmy Dean, Landslide, Splinter(Charlotte), Gepetto, Lavar, Isosceles, Charmin, Tupac, Mercy, Bongo
Q – Dropout
Lavar was the 6 and identified how great it is to be a part of this group and the encouragement it brings. I second that Lavar!
Prayer Requests for Bongo’s sister-in-law (breast cancer) and Dropout’s wife (labor and delivery).
The Thang:
-Warm-up: SSH in cadence/Lap around theater
-Bearpee Relays
-Bobby Hurley
-LBFC
-Jackhammers
-Floyd Mayweathers
-J Los
-Wave of Merkins
-Pickle Pointers and Pounders
-2 Laps around theater
COT
End
Honored to lead this most excellent group of 15 PAX this morning:
Bourbon
Dutch
Mile High
Hannibal
Stark
Thai Guy
Meatloaf
Peach
Nimbus
Spaulding
Popeyes
Huckleberry
Chubbs
Coconut
Q- Lego
After a poorly timed cadence SSH warm-o-rama by YHC, we got on to the Thang:
3 stations, each focused on 1 muscle group. 5 reps to start, +5 after that until 20 reps, then back down to 5.
You go up the steps to Station 1 (AB):
* LBC’s
* Leg Raises
* American Hammers (2=1)
* Imperial Walkers (2=1)
Down the ramp to Station 2 (BACK):
* Dancing Bears (2=1)
* Supermans
* Crab Humpers
* Y Superman (Angry Birds)
Finish at the bottom with Station 3 (Chest):
* Merkins
* Shoulder Taps (2=1)
* Diamond Merkins
* Wide Merkins
2 PAX had to be pulled away kicking and screaming (as I remember…) to join the CoT because they wanted to “finish”. Always a good sign.
Meatloaf was the 6 and spoke of knowing that he can look around the CoT and see Men that can push and mentor him. His 100 Posts in 100 Days challenge was not met with laughter but with encouragement from all PAX in the region.
Prayers for Bongo’s Sister-in-law, battling a cancer diagnosis.
Little Old Lady
Battlefield
6/27/20
Q: Montoya
PAX: Simmons, Bongo, Lonzo, Lavar, Isosceles
Warm up: 20 side staddle hops in cadence and a run around the movie theatre
The Thang: We had some fun. We worked out to Moby’s flowers and we timed our reps to the verses, “Bring Sally up, Sally Down” After each set we did a burst of cardio goodness.
Upright row
-bunny hops to the lamp post-approx 30 ft
Push-ups-low plank at sally down
-bear crawl to the corner and crawl bear back
Squats-low squat at sally down
-run the movie theatre perimeter
Legs-up-hold legs six inches at sally down
-lunges to the corner and back
Big Boi -situps -c sit at sally down
Duck walk from theatre to the benches
Wall jump- burpee down jump up on sally up
Lunges back to theatre
Curls
Great Mumble Chat, though a lot seemed to be at ISO’s expense, good laughs, and some swearing.
Circle-up, Count-O-Rama, Name-O-Rama, Six, Intentions and Prayer
Be The Swamp Thing You Were Meant Too Be- The Beatdown
PAX:
Huffy
Beretta
Mile High
Gypsy
Bourbon
Spaulding
Okay
Meatloaf
Started off with the usual:
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you.
Kicked off the beatdown with 21 side straddle hops, and got into the meat of the beatdown
Be the Swamp Thing You Were Meant To Be!
Pair up in Groups of 2 (possible 1 group of 3)
Station #1
Decline Merkins 25 Reps
American Hammers 25 Reps
Incline Merkins 25 Reps
Australian Swing Push-Ups 25 Reps
Dips 25 Reps
Mosy to Station #2
Station #2
Agility Run 2 Runs
40 Yd. Car Push (Each Direction is 1) 2 Runs
Calf Raise Jump Squats 25 Reps
40 Yard Dashes (Each Direction is 1) 2 Sprints
Lunge to Station #3
Station #3
Pull-Ups / Chin-Ups Max Reps
Imperial Walker Squats 30 Reps
Big Boy/Shoulder Press (Progressive Count) 20 Reps
Burpees 15 Team
Duck Walk to Station #1
-Repeato-
All of the pairs made it thru at least 1 and 2/3 rounds. Awesome work by the whole everyone. We ended in the COT where Gypsy was the 6 told us a bit about himself. I was paired up with Gypsy and he pushed me the whole way and kicked some serious tail without any letting off the gas! Thanks for taking me well beyond my comfort zone Brother!! If the effort determines the effectiveness of the beatdown, the PAX made the most of it!! Great work you great big pod of Swamp Thang HIMs!! As always, an honor to lead my Brothers!!
Pax: Charmin, Spaulding, Huckleberry, Mulan, Heisenberg, Casper, Jennay, coconut, Fossil, ok, meatloaf, Hannibal, Biggie, FNG Buffet, FNG 2 Buck Chuck, Woodstock
QiC Woodstock
Full Disclosure: YHC was finishing up a month long distance challenge and PAX were subject to hidden miles with the beatdown. And a good beatdown is tough, hard threshold training makes it great.
Warmup – ssh, merkin, windmills, easy IP run, kitty kicks, potato pickers
Rounds of on bell work:
1) 5 thrusters, sprint down and back (bell every 45s/5:15) – last round double sprint
2) Merkins/curls (bell every :30, them switch exercise, 3:00)
3) 5 burpees, sprint down and back (45s/5:15)
4) flutter kicks/plank jacks (:30/3)
5) 5 lt Dan’s, sprint (45s/5:15)
6) merkins/squats (:30/3)
7) 5 jump squats /sprint (45s/5:15) up button – double sprints or extra set jump squats.
2 FNGs are not locals (2 Buck Chuck is a clevelander, Buffet is from Marion, IN but may be moving to Indy). Both EHd by Heisenberg.
Great time had by all, Charmin was the 6 and as always we ended in a COT.
QIC – Stark
PAX – Huckleberry, Van Gogh, Chubbs, Chanel, Bonds, TuPac,
Okay and crew of 4 FNG’s. 2 biological teenage sons and 2 young men he fosters for the summer for past several years from Texas Lex “Fallout” New, Elijah “Nomad” New,
“C.C” – young man from Texas
“Cinco” – young man from Texas
Kaboom at the Commons
Warm-Up – Hello Dolly’s, Seal Jacks, Stump Huggers
5 Star Merkins (Merkin, Shoulder Tap – 2 is 1, Right Leg Glute Lift, Left Leg Glute Lift)
50 as a team of 2, while PAX 1 is performing 5 Star Merkin other Pax Holds low Merkin Position
13 Ways to the Core – 50 Reps Each, Run to Far Cones, Perform 5 Burpees, Run Back and perform work in Center
American Hammers – 2 is 1
Heals to Heaven
Big Boi Sit Ups
Supermans
Alternating Heel Touches – 2 is 1
Peter Parkers – 2 is 1
Flutter Kicks – 4 is 1
Hip Dips – 50 per side
Stump Huggers
Crunchy Frog
Freddy Mercury’s – 2 is 1
Glute Bridge
Hello Dolly’s
COR NOR , Bonds was the Six, prayers for our troops and country over the 4th of July weekend. Safe travels to Bonds, and our PAX in search of new careers.
Always an Honor
Always a Pleasure
~Stark
PAX: Chanel, Bourbon, Chubs, Spaulding, Jeggings, Geppetto, Tupac, van Gogh, Coconut, Charmin, Meatloaf, Peach, Hannibal, Cojo, Fossil, Huffy, Wicked, Dutch, Raven, Casper (Q)
Recycled an idea from a couple of years ago at the Wall–split PAX into 3 groups to allow for social distancing. Within each group, 1 PAX began to plank and each group was told that at all times a member of their group should plank for the remainder of the beatdown. The other members of each group would do a max of 50 reps of an exercise or a lap up the stairs and around the loop at the Wall. The exercises were chosen to target shoulders and abs: Nightclubs, LBC, Carolina Dry Docks, Imperial Walkers, Squats. PAX were to continue with an exercise until hitting 50 reps or relieving either the runner or Planking PAX member. An awful time was had by all. YHC quoted Tupac saying “this is stupid’. Beautiful morning in the gloom at the Wall.
PAX- Coconut, Bourbon, Bogey, Van Gogh, Geppetto, OK, Lonzo, Lavar, Dropout, Boy II men, Peach, Ringo, Mike High, Beretta, Meatloaf, Huckleberry
Q- Isosceles
The Thang:
1. welcome
2. All research in the last 10 years says that we can rewire our brains. Neuroplasticty
3. Mindfulness: a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and huffy huff GD F
1. accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.
2. Fixed vs growth
3. Mosey
4. Yoga 10 minutes (upward/downward dog into other fluid movements)
5. Listen to 10 minutes mediation : Welcome to the Party
6. Bear Crawl Merkins, 50 yards and back, about 8 minutes
7. Pull ups to failure, meditation walk 15 steps, on repeato
COT. Nice work men! Honor to lead
Q = Huffy, Huckelberry, Okay, TuPac
PAX = Woodstock, Hannible, Ellis, Stark, Biggie, Nimbus, Raven, Meatloaf, Gepetto, Flo, Coconut, Totts, Spalding, Bongo, Casper, Chanel, Peach, Simmons, Charmin, Mercy, Huckleberry, Dropout, Fossil, Footloose (FNG), Johnny 5000 (FNG), Jazzy Jeff (FNG), Bandit (FNG), Patriot, Isoceles, Wicked
Huffy opened bringing in the FNGs and explaining the Mission of F3 and the 5 Core Principles. He then lead warm ups with: Side Straddle Hops, Windmills and chain breakers. We counted off in 2s to divide the group in ½.
THE THANG
Group ONE went to Huckelberry which punished the PAX for 15 minutes
10 Curls with Cinderblock Coupon
10 Dead Lifts with Coupon
10 American Hammers with Coupon (2 is 1)
25 BBS with or without Coupon
18 yard Lunges with Coupon
10 Merkins
18 yard Lunges with Coupon
Repeato for as many sets as you can for the 15 minutes.
Group TWO went to Okay and Tupac. This was Legs and Cardio were the focus here, that consisted of
relay sprints,
Lt Dans,
Side Straddle Hops,
backward walking lunges
Burpie BroadJumps
After 15 minutes, the groups were swapped.
Okay closed out with: Warmdown, NOR, COR, Announcements and COT. Warmdown was
17 Merkins
76 second plank
other exercises
FNGs were named: FNG are Johnny 5000, Bandit, Footloose and Jazy Jay
COT with prayers said and Everyone joined with Our Father.
NOTE, Dropout’s wife was in labor and still permitted him to come. That is one Heck of a Woman! Prayers to Drop out, his wife child and children.
Many PAX joined for a Coffeeteria afterwards.
Thanks Tupac for posting the BB
Need to add Lego and Mulan to the PAX.
Pax Ruck:
Lego
Peach
Raven
Casper
Geppetto
Ringo
Hannibal
Huffy
Popeyes
Meatloaf
Flo (Q)
Pax Run:
Mile High
Stark
Coconut
Jennay
Fossil
Landslide
Spaulding (Q)
Ruck BB
Mission
Principles
The Thang
Rucked 2.5 miles while stopping 4 times to perform Gorilla exercises with rucks on!
Gorilla Humpers
Gorilla Walk
Gorilla Lateral Walk
Gorilla Merkins
Gorilla Plank
Gorilla Charge (uphill)
COT led by Spaulding
NOR
Six was Mile High
Announcements
Prayer
Pax Ruck:
Lego
Peach
Raven
Casper
Geppetto
Ringo
Hannibal
Huffy
Popeyes
Meatloaf
Flo (Q)
Pax Run:
Mile High
Stark
Coconut
Jennay
Fossil
Landslide
Spaulding (Q)
Ruck BB
Mission
Principles
The Thang
Rucked 2.5 miles while stopping 4 times to perform Gorilla exercises with rucks on!
Gorilla Humpers
Gorilla Walk
Gorilla Lateral Walk
Gorilla Merkins
Gorilla Plank
Gorilla Charge (uphill)
COT led by Spaulding
NOR
Six was Mile High
Announcements
Prayer
Pax: lonzo, bongo, Isosceles, Huckleberry, Woodstock
QiC: woodstock
Group 1 – regular Bench / Bent Over Row supersets – 12-15 reps, then 12-15 reps. 3 sets. Then close bench and upright rows 12-15 reps 3 sets
Group 2 – Curl / Extension superset – 15-20 reps, then 15-20 reps. 3 sets. then front raise 3 sets to failure.
Switch
All – shoulder press, Shrug, deadlift continuous set pyramid. 12/12/12, 10/10/10, 8/8/8 6/6/6 4/4/4.
All – heavy squats x 15, light lunges x 15 (2 is 1) 4 sets
All – core work – side bends, block up flutters
We had a wonderful morning with 12 hardy souls! We had a No Run Fun workout. We went to the shelter house with our cement blocks. The workout was 30 merkins, 20 overhead presses with the block, 20 dips, 20 curls, 20 big boy sit ups or 20 starfish sit ups, 2 = 1, and 20 squats with the block. Then you took a 30 second break and repeated the workout. attending were Kevin Popeyes Connors, Alan Coconut Davies, Andrew Peach Lee,
Ron Montoya Stowers,
Joey Charlotte Parker,
Jake Jennay Wittmer,
Thomas Mercy Morressey, Alec Meatloaf Falkenberg, Noah Beretta Cordova, Daniel Mile High Cordova, Billy Hannebal Stark and the Q, Mark Landslide Trimble.
we ended the session in a circle of trust.
Beat the Heat at the Commons
7/7/2020
Commons
PAX: Chanel, Tupac, FNG Slugger, OK, Shawshank, Hannibal, Dr. Banana, Charmin
QIC: Chubbs
Warm up: 21 SSH’s, 10 arm circles front and back, 10 hip rotations each leg, 10 leg swings each leg
The Thang: Station work, do the first exercise and move to the next station. Then 2nd exercise and move…
Station 1 – Broad jump to fountain before starting with exercise 1.
1. 40 LBC’s
2. 20 Superman’s
3. 20 Shoulder tap planks
4. 20 Heels to Heaven
Lunge to station 2
Station 2
1. 20 Decline merkins
2. 40 dips
3. 20 Hand release merkins
4. 20 Carolina dry docks
Jog to station 3
Station 3
1. 40 Sumo squats
2. 20 Kick squats
3. 20 one leg squats
4. 20 jumps squats
Carioca back to station 1
Cool down: Toe touch, chest stretch, runners pose, lat stretch
COR, NOR, the six – Hannibal shared what F3 has meant to him and his journey to 200 posts, FNG Slugger – in Perrysburg on business from Louisville and Tupac EH’d him at Starbucks that afternoon, announcements and prayer.
The Ruckus Bringer
6/30/2020
Necropolis
Flo
Meatloaf
Peach
Lego
Coho
Coho (FNG – Stark/FiA Gypsy EH’d)
Huffy
Coal
Q- Raven
The Thang:
With a repeating timer set for every 5 min, we headed north toward the fort. Around the east side of the fort and out first alarm sounded for a PT stop. Packs off on our 6 for some high slow flutterkicks while holding our packs over head. Packs back on and headed to the bridge over River Maumee. At the start of the bridge we halted for directions. Indian Wall Sits was the announcement 🙂 each PAX start by doing a wall sit on a “post”, the last PAX sprints to the beginning of the line and wall sits, followed by the next, last PAX in line, all the way across the bridge. Grueling and amazing at the same time. We continued through Sidecut Metro park, stopping every 5 minutes for PT. After the park we headed back to the fort. PT as follows:
-Low Plank 90 count
-Monkey Humpers 34
-Lunge walk 50 paces
-Shoulder taps 20 (2is1)
As always, it was an honor to lead. The HIM of F3 inspire me to want to be a better man & I wouldn’t be who I am with out them, AYE!
-Raven.
The Ruckus Bringer
6/30/2020
Necropolis
Flo
Meatloaf
Peach
Lego
Coho
Coho (FNG – Stark/FiA Gypsy EH’d)
Huffy
Coal
Q- Raven
The Thang:
5 Core Principles
COR
With a repeating timer set for every 5 min, we headed north toward the fort. Around the east side of the fort and out first alarm sounded for a PT stop. Packs off on our 6 for some high slow flutterkicks while holding our packs over head. Packs back on and headed to the bridge over River Maumee. At the start of the bridge we halted for directions. Indian Wall Sits was the announcement 🙂 each PAX start by doing a wall sit on a “post”, the last PAX sprints to the beginning of the line and wall sits, followed by the next, last PAX in line, all the way across the bridge. Grueling and amazing at the same time. We continued through Sidecut Metro park, stopping every 5 minutes for PT. After the park we headed back to the fort. PT as follows:
-Low Plank 90 count
-Monkey Humpers 34
-Lunge walk 50 paces
-Shoulder taps 20 (2is1)
COR
NOR
COT
As always, it was an honor to lead. The HIM of F3 inspire me to want to be a better man & I wouldn’t be who I am with out them, AYE!
-Raven.
Mystery Beatdown!
7/9/20
The Wall @ Riverside Park
Tupac
Flo
Coconut
Hazmat
Jennay
Stark
Koho
Meatloaf
Hannibal
Geppetto
Charmin
LEGO
Spaulding
Casper
Fossil
Peach
OK
Gypsy
Huckleberry
Mile High
Beretta
Ringo
Popeyes
Q – Raven
The Thang:
COR
5 Core Principles
Mission Statement
Warm-up 21’s!
Twice through the 21’s and 2 sets of ten penalty burpees, because THE Q screwed up the count
🙁
The workout was set up in 5 different stations. Each station (except stairs) had 3 exercises. PAX were encouraged to give their best today, to move from station to station with enthusiasm and get in all reps. PAX were informed that they should be “gassed” by the end of the beatdown. PAX responded well, it seemed most or all were indeed gassed.
1. Stairs:
Up the stairs 3 times, but rather than running, walk/power hike the stairs climbing 2 steps with each step and try to use ball of foot rather than the whole foot.
2. Top of the Stairs:
-Decline Merkins X20
-Dips X20
-American Hammers X20
3. Top of the ramp:
-Absolutions X10
-Lt. Dans X10
-Burpees X10
4. Bottom of the ramp:
-Australian Merkins X20
-Shoulder Taps X20
-V-ups X20
5. Main area:
-Glute Bridges X20
-Box Jumps X20
-Austrailian Snow Angels
NOR
Meet the 6
Announcements
COT
24 PAX at the Wall this morning, as always, it was an honor to lead!
AYE!
-Raven.
We did the Spartan 300 and for the first time ever a group finished! As a group of five with 2 or 3 running 50 yards down and back the rest of the group were doing reps until the got to 300. The exercises were Merkins, LBCs, Burpees, starfish sit ups, swimmer merkins, V sit ups, diamond merkins, big boy sit ups, south Carolina merkins, pistal squatys and then dips.
My phone sound went out during the video so I am missing one person Josh Biggie Michalak, Ryan Coho Decoup, Jake Jennay Wittmer, Ryan Hazmat Wilson, Andrew Peach Lee, Eric Venom Kinor, Dave Flo Walbom, Alan Coconut Davies, Marius Nimbus Paulikas,
Matt Stark Yarder,Chris Charmin Tracey,Billy Hanibal Stark, Bryan OK New,Mulan,
Bob Raven McCartt, Lou Ellis Rameriz and the Q Mark Landslide Trimble attendeed.
The Murph – In Honor of Seal Lieutenant Murphy
1 Mile Run
100 Pull Ups
200 Push Ups (Merkins)
300 Squats
1 Mile Run
Co-Qs – vQ-Beretta and Q-Ringo
PAX: Huffy, Zelda, Coho, Woodstock, Spaulding, Casper, Tots, Meatloaf, Peach, Nimbus, Popeyes, Mile High.
Awesome work by the whole PAX. Nice leadership VQ by Beretta and CoQ by Ringo. Way to show great incentive and maturity. You guys are well ahead of the curve!! T-Claps to you both!!
The Q: Josh “Lavar” Schuyler, name if event: count to ten and do it again
The PAX: Thomas “mercy” morissey, Rob “Simmons” brace, Kyle “wal-e” Edwards, Dan “Casper” kubacki
The warmup: warmed up with some back pedals, karaokes, high knees, and butt kickers
The workout: we broke into 2 teams, mercy and I on one and the other 3 together. Competition 1 consisted of bear crawling to 3 cones spread out about 15 feet each. At the ones we did 2 burpees. After final cone sprint back. Next teammate goes. Did that 2x’s per person for team of 3 and 3x’s for team of 2. Mercy and I won so we got to pick which combo of exercises we would do for next phase of workout which included starting at 1st cone and doing 1 rep, then sprinting to 4th cone and doing 9, then sprint back to 1st cone and do 2,etc. we chose merkins and absolutions while other team got Burpees and freddie mercuries. Next team event was suicide relays from cone to cone with mercy and I going 3x’s each and larger team going 2x’s each. Larger team won and picked combo 1-9 workout of flutter crunches and lt dans. Mercy and I got plank jack shoulder taps and Bonnie blairs. Final team event was crawl bear, crab walk, bear crawl, sprint races. Larger team won and picked 1-9 combo of mountain climbers and squats. Mercy and I got diamond merkins and dry docks. Had to do 1-5 on last one due to time. Cool down was a sprint half way up the main boulevard with karaokes on the way back.
Ended with COT. Simmons was the 6.
Hello My name is Inigo Montoya, it is my birthday, prepare to die
Q: Montoya
Pax: Mercy, Woodstock, Landslide
The Thang:
Celebrating my F3 anniversary we got to do one of my favorite workouts.. 2018 Iron pax Week 2
We did 8 minute rounds of Thrusters, Kettlebell swings, curls, and Man Makers. After 25 reps we ran 25 yards, out and back. A 2 minute rest was enjoyed between each round. It was a hot one and everyone was dripping at the end.
Should remember to do this on pavement, due to the grass being uneven.
Annoucements and Prayers with Landslide as the 6th.
07/13/2020 – Don’t Stop Now:
Date: 07/13/2020
Time: 5:30 – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Bourbon
PAX: 10 Total – Meatloaf, Bongo, Peach, Lego, Spaulding, Raven, Montoya, Popeyes, Mile High, and Bourbon (Q)
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
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The PAX achieved perfection on the second try. The first round, there was some speculation of whose count was incorrect, but either way, multiple finished at different times and were penalized with five burpees each OYO.
Beatdown:
• Four cones in corners to make a square.
• Start at 15 reps of exercise at cone 1, sprint to cone 2 and complete 15 reps of exercise, etc. until you finish back at cone 1.
• Drop reps by one each cycle through and get as low as you can.
• Cone 1 = Hand Release Merkins
• Cone 2 = Absolutions
• Cone 3 = Burpees
• Cone 4 = Captain Thors
Count-O-Rama and Name-O-Rama.
Learn about the 6: Raven.
Announcements.
COT / Prayers and Intentions.
PAX: hazmat, meatloaf, Ponzi, flo, coho, Raven, Casper, peach, Lego, fng ENRON, FNG Bootleg, Woodstock
QiC Woodstock
Stark covered the opening Mission, Principles, and disclaimer and was really good at addressing the 2 FNGs.
Ruckers took off in an IP ruck (continuous), and at YHC direction halted for ruck PT after 1 or 2 full cycles. We did a variety of merkins, squats, overhead press, flutter kicks w/ruck, more squats, planks, ruck swings, ruck curls, and then more squats. Double timed it back to COT.
YHC closed it out in the COT, Stark was the 6, pax named both FNGs, and we went through all announcements.
Beautiful morning. Hell didn’t freeze over even though woodstock Q’s a ruck.
We ran to the New Ford Field AO for a little recon as the first event will be this Thursday.
Runners were
Patriot, Stark, Jennay, Spaulding, Fossil, Van Gogh, Coconut, and Buttermaker
Depending on pace we got in about 5.5 to 6.5 miles.
~Stark
Q=TuPac
PAX = Bonds, Houdini, Dr Banana, Hanibal, Huffy, FNG (Ninga Turtle), Chubbs, Van Gough, Okay
Opened with Mission and 5 core principles
warmups = Side straddle Hops, Windmills, and Chain Breakers
the Thang
20 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
15 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
10 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
05 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
NoOne finished but valid effort by all PAX
Ended in COR, NOR naming the FNG, Abimbola “Ninga Turtle” Fajobi. Was originally named El Shadai (because his favorite artist is Michael W. Smith, and one of his songs is El Shadai), but he felt he was not worthy, so true, so gave him Ninga Turtle (he likes Michael Angelo as another favorite artist). Ended with announcements and COT Prayer.
Warm-Up with Side Straddle Hops, Windmills, Chain Breakers and Protractor
Paula Abdul – set of exercises, forward 2 spaces, set of exercises, back one space, set of exercises, forward 2 spaces, repeato until you reach the end.
5 merkins, bear crawl 2 spaces, 6 merkins, crawl bear one space 7 merkins, bear crawl 2 spaces 8 merkins, repeato until you run out of cones. Will be 6 cones and a total of 61 merkins
Mozy back to the beginning.
5 dipss, crab walk 2 spaces, 6 dips, repeato
Cardioish Stuff. Start at far end of parking lot, move to first light, new movement until second light, return to first movement to the end of the parking lot. Repeato coming back.
* jog, sprint, jog
* jog, lunge walk, jog
* karaoke, squat walk 180, karaoke
*backpedal, turn and sprint, backpedal
Choose Your Own Adventure – Parking Lot – there are 5 exercises, you need to finish 10 of one of them, 20 of another, 30 of another, 40 of another and 50 of the last one Everyone makes their own choice.
Round 1 choices – burpees, scissor-ups, hand release merkins, jump squats, crunchy frogs
Round 2 choices – Lt. Dangers, klinger kicks, incline or decline merkins, lunges (2 is 1), American Hammers
Indian Run the length of the parking lot and back between rounds
Cool down exercises and COT
PAX members attending – Ticket, Coho (sp), Mercy, Lavar, Meatloaf, Landslide, Charmin, Okay, Casper, Stark, Coconut, Beaker. Q’d by Beaker
PAX 25 total 2 FNG 6:30 7.18.20 at Woodland “The fortress”
1 Chris Tracy Charmin COQ
2 Chris Drage Heisenberg COQ
3 Lou Ramirez Ellis
4 Josh Michalak Biggee
5 Justin FNG Snakeeyes
6 Matt Yarder Stark
7 Dave W Flo
8 Bill C Channel #6
9 Dan Miller Canteen
10 Ben Tracy Floater
11 Andrew Lee Peach
12 Jay M Wipers
13 Alex W Meatloaf
14 Jesse Miller Fossil
15 John B Huffy
16 Dave Chen Mulan
17 Myron B Tupac
18 Billy S Hannibal
19 Jeff Campbell FNG Tank
20 Scott Geppetto
21 Jake W Jennay
22 John B Bourbon
23 Dustin B Jeggee? Jeggings?
24 Alan Davies Coconut
25 Jimmy Dean
Leadership Ruck
Discussion on Leadership
Keni Thomas, Army Ranger
Mogadishu (Blackhawk Down)
Welcome
Mission
Principles
Pax:
Geppetto
Tupac
Jimmy Dean
Meatloaf
Flo (Q)
2.5 mile ruck discussing leadership thoughts from Army Ranger Keni Thomas
COT Prayer – Geppetto
F3
Q – Chris “Heisenberg” Drage, Chris “Charmin” Tracey
7/18/20, 6:30a
“The Danger, The One Who Knocks”
NO BRICK NECESSARY
Inspirations – In Your Darkest Hour, When the Demons Come, Call On Me Brother and we’ll fight them Together”
43 Feet AHEAD on the road – The metaphor extends to mentoring and being willing to share your life lessons with guys who are just behind you on their life journey.
Esse Quam Videri
43 Feet
PAX:
1 Chris Tracy Charmin COQ
2 Chris Drage Heisenberg COQ
3 Lou Ramirez Ellis
4 Josh Michalak Biggee
5 Justin FNG Snakeeyes
6 Matt Yarder Stark
7 Dave Walbom Flo
8 Bill C Channel #6
9 Dan Miller Canteen
10 Ben Tracey Floater
11 Andrew Lee Peach
12 Jay M Wipers
13 Alex W Meatloaf
14 Jesse Miller Fossil
15 John B Huffy
16 Dave Chen Mulan
17 Myron B Tupac
18 Billy S Hannibal
19 Jeff Campbell FNG Tank
20 Scott Geppetto
21 Jake W Jennay
22 John B Bourbon
23 Dustin B Jeggee? Jeggings?
24 Alan Davies Coconut
25 Jimmy Dean
Heisenberg
Fitness – Fellowship – Faith
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles of F3:
1. It must be free of charge;
2. It must be open to all men;
3. It must be held outdoor, rain or shine, heat or cold;
4. It must be peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
5. It must end with a Circle of Trust (the “COT”)
Heisenberg – 15min
• Countarama ( 1 or 2)
• “STREAM OF PEARLS” 15min (on path around Playground)
• In order form double line socially distanced (1s in a line) (2s in a line)
• 2 Slow Indian Run lines where back guy runs to the front, chooses exercise, repeato with jog
• Exercises consisted of 20 burpees, Merkins, American Hammers Lt. Dans, lunges, Hello Dollys, Big Boy sits,
Charmin – 15MIN,
FORM BIG CIRCLE – NEW MOVES (demo each)
1. 25 Side Straddle Hops (4CT)
2. 25 Star Squats (1CT) – start in pencil
3. 25 Squat with crossover in back (2CT)
4. 25 Side leg lift to squat
5. 50 Squats moving side to side (demo)
6. 25 2 Plank Jack with 2 leg lifts (4CT)
7. 10 Clambshells (4CT) (demo) – 2 different kinds
8. 10 Ab wind mill
Charmin – PEACH LAB – Hiney Clean, BIG CIRCLE (25 each)
1. Lay Flat stomach, lift legs and butt
2. Bend forward at waist
3. Reverse one-leg Lift to sky
4. Bridge with feet together
5. Fire hose, then kick diagonal
6. Fire hose
Charmin (15min) – CONES (8 stations)
Perform the following:: do exercise then do motion to cone and back
• 27 Burpees run
• 27 Merkins inch worms
• 27 Monkey Humpers lunge walks
• 27 Prayer squats bear crawls
• 27 Mountain Climbers crawl bear (most finished here)
• 27 Absolutions kareoke
• 27 Imperial Walkers side shuffle
• 27 Leg Levers ape hop
Heisenberg
• Countarama
• Explain – Name O Rama, FNGs
• Call the 6th – Chanel
• Name FNGs – Justin FNG Snakeeyes , Jeff “Tank” Campbell,
• Announcements – tribute to Officer Dia
• Prayer Intentions
Pax: Bongo, Simmons, Footloose, Dropout
QiC: Dropout
Knocked out a 3.2 miles on a route through the actual Battlefield.
Q: Meatloaf
PAX: Raven, Hannibal, Peach, Enron, Spaulding, Woodstock, Landslide, Bongo, Mercy, Charolette, Coconut
Beatdown:
***Need Cinderblock
-Complete in the field, or a large area
-Complete 5 exercises, then run a lap
-Exercises
1. Merkins
2. Squats
3. Overhead Press
4. Imperial Walkers
5. Plank Jacks
6. Lap
Each round, complete these exercises with a specific amount of reps, then take a lap.
5
10
15
20
15
10
5
10
…
Continue this process for 38 minutes
Done
COT
July 18th, 2020
Battlefield
Pax: Woodstock, Landslide, Simmons, Coho, Footloose & Wall-E
Q: Patriot
The Beatdown:
Warmup – One lap around the beatdown area
Set 1 – 20 reps each
1) Merkins
2) Big Boys
3) Prisoner Squats
4) Burpees
5) American Hammers
6) Brear Crawl “The Hill”
7) Triceps Dips at the top of the ledge of the hill
8) One lap
Set 2 – 20 reps each
1) Lt. Dans
2) Iron Hulks (1:4 Merkins:Air Presses)
3) Crunchy Frogs
4) In/Out Squats
5) Shoulder Taps
6) Brear Crawl “The Hill”
7) Triceps Dips at the top of the ledge of the hill
8) One lap
Set 3 – 20 reps each
1) Absolutions
2) Lunges
3) Baby Crunches
4) Jump Squats
5) Bicycles
6) Brear Crawl “The Hill”
7) Triceps Dips at the top of the ledge of the hill
8) One lap
Repeat sets as time allows
Anouncement: Convergence of Anthony Dia on 07/25/2020
Happy Monday!! Embrace the Suck!!
PAX:
Geppetto, Meatloaf, Enron, Bourbon, Bongo, Peach, Hannibal, Mile High, Beretta, Ringo, Lego,Huffy(Q).
Began with the COT and did the Mission Statement and Core Principles:
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you modify if too easy, too hard, or too stupid!
We jumped right into the beatdown:
Station #1 – The Hop
Rnd 1 Jump Tucks 25 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Smurf Jacks 50 Reps
Duck Walk to Station #2
Station #2 – The Blocks
Rnd 1 Man Makers 15 Reps
Rnd 2 Cinder -Squat-Curl-Overhead Press 20 Reps
Rnd 3 Cinder- Lats 20 Reps
Bear Crawl to Station #3
Station #3 – Merkin
Rnd 1 25 Superman Merkins 25 Reps
Rnd 2 20 Diamond/ 20 Wide Merkins 40 Reps Total
Rnd 3 20 Decline/ 20 Incline Merkins 40 Reps Total
Lunge to Staton #4
Station #4 – The Core
Rnd 1 30 Plank Jack Shoulder Taps 30 Reps
Rnd 2 25 Big Boy Situps with Progressive Jabs 25 Reps
Rnd 3 30 Bicycles (2 is 1) 30 Reps
Run a Lap around the parking lot to Station #1
Repeat if Complete
Everyone got close to getting thru all stations and all rounds. Nice job by bourbon to modify the Big Boy Sit up with the progressive count jabs by lifting his feet to make it harder!! Hannibal, Peach thanks for the push!!
We ended in the COT. Enron was the 6. Nice work today brother!! Announcements were many including the cominf Beatdown this Saturday at Ottawa Park in rememberance of Officer Dia. We ended in prayer followed by the team getting 200 push-ups in to celebrate Bongo’s 200th post! Nice work Brothers!!
Backblast for 7/21/2020
PAX in attendance:
Landslide
Mile High
Jennay
Woodstock
Bourbon
Coconut (Q)
Event:
PAX met in the gloom of the Commodore Bldg. parking lot off 5th st. intro of the location by Coconut. News crews were in attendance to document the exciting first workout at the new AO. (or maybe they were there to talk about what PBG schools are doing for COVID in the fall)
Run route took us through the neighborhoods of PBG to the south, converging at Bicentennial park. Challenge portion was up-temp laps of the park (~1/2 mi.) with 1/4 lap recovery.
Total 5-6 mi for the PAX.
Kudos to all the men that showed up and pushed themselves today! Aye!
COR, NOR, COT (Mile High was 6).
PAX: mile high, Beretta, coconut, isosceles, Lonzo, landslide, peach, Enron, van Gogh, meatloaf, Charlotte, woodstock
QiC: Woodstock
3F’s, mission, principles, disclaimer/covid all covered
Short warm-up
The thang:
IronPax 2018 week 1 redux, AMRAP 20 MINUTES.
50 squats, 40 BBSU, 30 Merkins, 20 Bonnie Blair, 10 Burpees, 400M run. Rinse and repeat.
We used the Rooster track for the 400. Lots of high effort from all, a number completed 3 rounds and were beginning the 4th and everyone were at least into their 3rd round.
We followed it up with a couple races to 100 (when 6 have finished 100 reps, everyone is done):
Air press
Flutter kicks
Imperial walkers
Pickle pounders
Monkey humpers
Ended in a COT
Iso was 6. His why includes the energy he gets from being around HIMs in the AM.
Return of Ponzi Ruck
Q: Ponzi
Pax: 12
Ponzi, Bongo, Geppetto, Hazmat, Flo, Lego, Bootleg, Bambi, Ringo, Enron, Meatloaf, Coho, Peach
Mission of F3, Core Principles
Fast-paced ruck 3.5 miles
Circle of Trust
PAX: Meatloaf, Landslide, Woodstock, Lonzo, Bongo, Isosceles, VanGogh
Q: VanGogh
Started with some stretching.
Workout: 50 seconds go, 10 second rest.
Curls
Triceps
Shoulder presses
Run around the parking lot
Bent over rows
Chest press
Shoulder press
Run around parking lot
Shrugs
Forward swing
Pushups
Run around parking lot.
Repeato.
Ended with COT.
Bongo was the six
Backblast – July 23, 2020
AO: The Wall – Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: Mile High, Geppetto, Jennay, Spaulding, Bourbon, Ringo, Enron, Fossil, Peach, Hannibal, Lego, Mercury (FNG), Butternut
Workout: Don’t Be Late
Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warmup
Jog to Hood Park
In Cadence:
-(20) four count side straddle hops
-(15) four count chain breakers
-(10) four count imperial walkers
The “Thang”: 10-1, 9-2, 8-3, etc ladder. One exercise at dock. The other exercise at top of hill.
Round 1: Merkins and Squats
Round 2: Moved starting line to first light pole. BBSU’s and Bonnie Blair’s
Time called during round two. Jog back to The Wall for:
Count-O-Rama – Thirteen
Name-O-Rama
Sharing of the six – Spaudling. EH’d by Stark (who hasn’t been? LOL!) Got his name from working at a country club. Keeps coming to F3 for the accountability, fellowship and just to keep getting better. Aye!
Circle of Trust
Announcements: Officer Dia convergence at Ottawa Park GC this Saturday. Bourbon shared that Enron and Peach (newer PAX) are absolutely KILLING it in terms of posting. Keep it up HIM!
Ball of Man – Prayers for Office Dia and his family, for YHC’s career change, for our first responders and military.
Spreadsheets from the Gloom: Temp: 70’s and very humid!. Welcome FNG Mercury! Dude crushed it today
Q: Meatloaf
PAX: Isosceles, Dr. Banana, Hannibal, Hedgehog, VanGough, Huckleberry, Chubbs, Shawshank, Charmin, Nimbus, OK, Tupac
“The Good” 10 minutes
“Warm-Up Exercises”
-Cones indicating distance are set about 3 yards apart, do exercises back and forth between these.
1. High Knees
2. Kick Butts
3. Karaoke
4. Back Pedal
5. Lunges
6. Super Mario
7. Bear Crawl
8. Be creative
9. Be creative again
10. One more time
“The Bad” 15 minutes
-Complete 20 reps of the exercise, run down and back, move to next exercise. Do this Repreato for the time alloted
1. Diamond Merkins
2. Burpees
3. Lt Dan’s
*We did various ab & stretching exercieses for 3 minutes to take a breather before starting “The Ugly”
-MANY were complaining that it was too tough up to this point, so I didn’t want to hurt anybody’s feelings or make them work too hard
-But really, it was super hot and we were all putting in MASSIVE work. We deserved the active rest!
“The Ugly” 10 minutes
-This time, only 10 reps, then run
1. Hand Release Merkins
2. Absolutions
3. Lt Danger’s
COT
T’was a mighty fight and I was honored to sweat profusely alongside those men!
We also had .25 of an FNG. he tapped out before the bad. The meatloaf just didn’t sit right with him. We do know where is is living.😃 the hotel across from out beatdown area.
PAX – Wipers, Footloose, Mercy
Q – Dropout
Prayer Requests for those affected by coronavirus and school planning for fall.
The Thang:
-Warm-up: SSH
-John O’Korns (Grady Corn)
-Jackhammers
-Bear Crawl/Backpedal Suicides
-Flutterkicks
-Baryshnikov Squats
-Outlaws
-Mini Sheldon Cooper
COT
End
Pax: Footloose, Mercy
Q: Dropout
Ruck through Battlefield with a stop for incline merkins, step ups, and dips.
“The Circle of Pain” (Selfless Edition)
PAX: Hannibal, Peach, Enron, Jennay, Spaulding and the Q Haz Mat.
The Thang: all PAX stood in a circle and in clockwise called out an excersise for the circle to complete. Normally there would be a number of reps involved but in the “Selfless Circle” the PAX that calls out the excersise leaves the circle to sprint up the stairs. All PAX that are left in the circle a.m.r.a.p. or “as many reps as possible until the running PAX that called the excersise returns back to the circle. Then the PAX to his left calls the next excersise and this repeats for the entire workout.
A few things to mention about this morning. The Q was late and Hannibal who was briefed on the type of workout began the workout. Thank you Hannibal you are about as consistent as they come we are blessed to have you among us day in and day out.
The Q kinda blew this one but very thankful to have good friends to watch your back.
Also apologies to weasel shaker Bourbon. This back blast was over a week late.
Humbled by the examples around me and happy to be among such great men trying to make me better.
QIC – Stark
PAX – Mile High, Ringo, Enron, Lego, Spaulding, Peach, Casper, Gypsy, Meatloaf
The Thang
Killer B’s – Kudos to Greenwood and the Iron Pax challenge for this one with a little abs intermission.
Broad Jump 10 Yards then perform 10 Burpees, 10 BBSU’s, and 10 Bonnie Blaires (2 is 1)
Broad jump to the 20 yard line and 30 yard line and repeato work at each stop. Once you complete the 3rd round, Bear Crawl Back to start and repeato!
PAX got in about 2 to 3.5 rounds before we did the Board O’ Abs. YHC had a list of Abs on the white board and PAX took turns each leading us in a round in cadence.
In no particular order these were the exercises we completed various counts of the PAX choice.
-Box Cutters, Freddy Mercury’s, Heel Touches, Pickle Pounders, V-Ups, Flutter Kicks, Plank jacks, LBCs, Glute Bridges
COR, NOR, Prayers for Casper’s (also our 6) brother defending his dissertation today and Gypsy’s newly pregnant wife (congrats!!)
Always an Honor
Always a Pleasure
~Stark
10 hardy souls braved the new LandSlide Loop! the full loop was 6 miles. It went from the commodore building, down downtown Perrysburg to hood Park, along the path to the Riverside Park ramp, up the ramp to the street, down the street to the Maumee river bridge which we crossed into Maumee, up to the Maumee theatre, down that side street to Ford St, then left to Broadway which took us to Conant St, back across the bridge we went and we went back from the bridge the same way we came. Attending were Jake Jennay Wittmer, Josh Woodstock Brown, Matt Startk Yarder, Eric Buttermaker Kartman, Jessie Fossil Miller, George Dutch Bertz, Alan Coconut Davies, Jeff Spaulding Lonsborough, Daniel Mile High Cordova and the Q Mark Landslide Trimble.
“Ruck 300“
Welcome
Mission
Principles
COR 12
Pax:
Meatloaf
Ponzi
Coho
Enron
Peach
Lego
Geppetto
Hannibal
Bootleg
Ringo
Shakira
Flo (Q)
The Thang
Rucked 2.5 miles to Sidecut Metropark.
Stopped every 8 minutes to perform three exercises (with rucks on):
Merkins (20)
Squats (20)
Imperial Walkers 2=1 (20)
Also did three Fort uphill sprints.
Total number of reps > 300!
COR
NOR
Six was Lego
Announcements
COT
PAX – Spaulding, Lonzo, Woodstock, Meatloaf, Landslide, Peach, Mile High, Ringo, Berreta, Charlotte, Lavar, Enron, Coconut
Q- Isosceles
The Thang:
Partnered up, work through 19 exercises with a sprint to the bucket in between each exercise. Ended up doing Ape Hops to the bucket and back to slow down some of the PAX. Here are the 19 movements. Also, PAX started with 19 poker chips and created F3 and threw away a chip after each round.
24 Reps between two PAX
Mike Tysons
Hand Release Merkins
Diamond Merkins
Absolutions
J-los (2 is 1)
Box Cutters
Jump Squats
Tail dragging duck walk
(2 steps is 1)
Smurf Jacks
Lt. Dans
Monkey Humpers
Wolverines
Mule Kicks
Swimmers (4 is 1)
4-5s (6 on each side)
High Knees (4 is 1)
Speed Skaters (2 is 1)
Up downs
Imperial Squat Walkers
PAX – Houdini, Poodle, Mile High, Stark, Coho, Peach, Spaulding, Hannibal, Ponzi, Lego, Geppetto, Jennay, Venus (FNG), Butternut, Fossil
Q- Isosceles
The Thang: Paired up. Do the exercise then run the steps to collect a poker chip. Most chips win.
24 Reps between two PAX
Mike Tysons
Hand Release Merkins
Diamond Merkins
Absolutions
J-los
Box Cutters
Jump Squats
Tail dragging duck walk
(2 steps is 1)
Smurf Jacks
Lt. Dans
Monkey Humpers
Wolverines
Mule Kicks
Swimmers (4 is 1)
4-5s
High Knees (4 is 1)
Speed Skaters (2 is 1)
Up downs
Imperial Squat Walkers
Backblast for 7/30/2020 at Maumee High School
Intro:
Welcome to F3
Mission–To plant, grow, and serve small workout groups for men, for the reinvigoration of male community leadership.
5 core principles
Open to all men
Always Free
Always outdoors
Led in a rotating fashion by peers who are not professionals
Ends in a circle of trust
PAX: Charlotte, Meatloaf, Mercy, Lonzo, Woodstock, Landslide, Coconut (Q)
Warmups:
SSH, Windmills, Chainbreakers in cadence
The Thang:
Cinder block burnout workout. “Blockhead”.
4 stations were set up at corners of the field. PAX counted off by 4 to pick their starting station.
Each station consisted of one block exercise and a target # of reps. The reps was supposed to be enough to push the pax to muscle failure point, after which they should remember the number completed, then move to a different station with their block. Always moving, always carrying the block. Keep your running tally of each exercise and move from station to station in any order until you’ve completed the total reps at all stations.
1. 50 squat thrusters
2. 100 american hammers (2 is 1, touch the ground with the block on each side)
3. 200 dips
4. 300 bent over rows
BONUS Round.
Pax gathered at the shovel flag in a lineup for the last 5 min. burnout.
50 block curls, 10 manmakers, 20 block swings followed by a heave for distance
COR
NOR
Woodstock (6) encouraged the pax to look for ways to strengthen bonds (3rd F, non-religious meet) and strengthen presence in the community, when community events become a thing again.
Prayers for Mile High’s family as they grieve their loss.
7/28/2020
Q: Houdini
PAX: Patriot, Hannibal, Dr. Banana, OK, Bonds, Tupac, Nimbus, Chubbs, Ponzi, Churri, Isosceles.
The Thang:
5 Core Principles
F3 Mission
C.O.R.
We started off with a couple cadence movements.
LBCs 20
Merkins 20
Continued with an Indian Run around the large block next door.
Then rolled into 6 Stations.
Station 1: Throw slam ball down and try to catch before it hits 2nd time. 15 times
Mosey to next station
Station 2: Launch the sand bag down to a cone and back. Lunge to next station.
Station 3: Nose breakers with plate weight. 20 inch worm to next station
Station 4: Wind sprints 4 crab walk to next station
Station 5: Flip log down to cone and back 1 time. Mosey to next station
Station 6: Curb hops at fountain 20
REPEATO
Returned to C.O.P. (Circle of Pain) for one more cadence movement.
Copperhead squats (3 count down, on the up is 4)
Ended with C.O.R/ C.O.T.
Respectfully Submitted,
Houdini
Leadership Ruck
Date: August 1, 2020
Time: 5:30am-6:20am
Location: The Fortress
QIC: Geppetto
PAX: 4 total – Geppetto, Flo, Casper, Jennay
F3 – Fitness, Fellowship, Faith
Mission, Principles
Discussion : Servant Leadership (Robert K Greenleaf) and its parallels to F3 QSource.
Document used for discussion: https://www.regent.edu/acad/global/publications/jvl/vol1_iss1/Spears_Final.pdf
Saturday Fun at Fortress
Date: August 1, 2020
Time: 6:30am to 7:30am
Location: The Fortress
QIC: Geppetto
PAX: 24 total – Geppetto, Coconut, Chopstick, Biggie, Flo, Casper, Lavar, Ellis, Heisenberg, Charmin, Hannibal, Jennay, Wipers, Snap Crackle Pop (FNG), Teddy (FNG), Mulan, Doubtfire, Fossil, Venom, Van Gogh, Nimbus, Peach, Enron, Peach
Two FNG’s this morning so I made sure to explain the three F’s, Mission and Principles
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm Up:
To honor the memory of Jackson Weis, we did (14) each Side Straddle Hops, Chainbreakers and Imperial Walkers in cadence.
The “Thang”: One minute AMRAP, 15 second transitions. After every five exercises we performed 10 burpees and then ran the small ¼ mile dirt track around the playground.
Group 1 Mountain Climbers, Flutter Kicks, Curls, Prisoner Squats, Carolina Dry Docks
Group 2 Side Straddle Hops, LBC’s, KB Swings, Imperial Walkers, Merkins
Group 3 Plank Jack Shoulder Taps, Leg Lifts, Squat Presses, Absolutions, Plank
Group 4 Smurf Jacks, BBSU, Time called
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Naming of FNG’s Announcements and a prayer. Charmin was the Six and talked about the life situations he’s been through and how F3 has helped get him through tough times. He encouraged PAX to get involved in all three F’s and not just 1st F. Grab beer, go to breakfast, join a bible study. Aye!
Prayers for Flo’s son Rob, the Weis family, my father’s heart surgery, and for peace across the world.
YHC read a portion of the essay written by the late John Lewis that he asked by released upon his death:
“Though I may not be here with you, I urge you to answer the highest calling of your heart and stand up for what you truly believe. In my life I have done all I can to demonstrate that the way of peace, the way of love and nonviolence is the more excellent way. Now it is your turn to let freedom ring.
When historians pick up their pens to write the story of the 21st century, let them say that it was your generation who laid down the heavy burdens of hate at last and that peace finally triumphed over violence, aggression and war. So I say to you, walk with the wind, brothers and sisters, and let the spirit of peace and the power of everlasting love be your guide.” -John Lewis
Moleskin/Spreadsheet from the Gloom:
Humid morning.
Awesome to see Coconut and his 2.0 this morning
24 PAX with many regulars missing. Need to be thinking of a 2nd Saturday AO which is great!
Oh No, He Didn’t Preruck
QIC: Jimmy Dean
PAX: Jimmy Dean, Mercy, Footloose, Woodstock
After going over the mission of F3 and the 5 core principles, the PAX set off on an out-and-back route along the Wabash-Cannonball Trail.
Always an honor to lead this group of men! Aye!
Oh Yes, He Did!
QIC: Jimmy Dean
PAX: Jimmy Dean, Mercy, Woodstock, Patriot (double respect), Footloose, Dropout, Crop Hopper (FNG)
After going over the mission of F3 and the 5 core principles, the PAX got to work. YHC made a mistake in planning and underestimated the work and time needed to complete each station. For future use, lowering the rep counts and possibly adding a station would suffice for this beatdown. Gloves were hardly helpful in shielding the hands from all the bear crawls/crawl bears and crab walks.
In the COT, prayers were lifted up for Crop Hopper’s friends getting deployed, those dealing with injuries, and our troops.
Always an honor to lead this group of men! Aye!
THE THANG: 4 stations of 4 progressively difficult stations with partner work. One partner worked on exercises while the other did the movement portion, flip flop roles until reps of each exercise were completed.
Station 1:
250 merkins, bear crawl/crawl bear to 1st cone
200 diamond merkins, lunge walk to 2nd cone
150 hand-release merkins, sprint to 3rd cone
100 burpees, run to far cone & back
Recovery lap around theatre
Station 2:
250 LBCs, crab walk to 1st cone
200 American Hammers (2:1), butt kicks to 2nd cone
150 Crunchy Frogs, high knees to 3rd cone
100 Big Boys, run to far cone & back
Recovery lap around theatre
Station 3:
250 squats, crab walk to 1st cone
200 calf raises, butt kicks to 2nd cone
150 Bonnie Blairs (1:1), high knees to 3rd cone
100 Lt. Dans, run to far cone & back
Recovery lap around theatre
Station 4:
250 mountain climbers (2:1), bear crawl/crawl bear to 1st cone
200 plank jacks, lunge walk to 2nd cone
150 shoulder taps (2:1), sprint to 3rd cone
100 stump huggers, run to far cone & back
Recovery lap around theatre
The Murph ( in remembrance of Seal Lt. Micheal Murphy)
Began with the COT and did the Mission Statement and Core Principles:
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you modify if too easy, too hard, or too stupid!
The Beatdown:
1 Mile Run
100 Pull Ups
200 Merkins (Push Ups)
300 Squats
1 Mile Run
17 PAX: Venom, Peach, Popeyes, Ringo, Meatloaf, Zelda, Casper, Isosceles, Geppetto, Stark, Patriot, Bourbon, Enron, Hannibal, Coconut, Vila (FNG), Huffy (Q)
Great turnout for a beautiful morning!! Awesome effort by all!!
We ended in the COT Isosceles was the 6. Thank you for your insight in what F3 means to you and does for you!! Very thought provoking words as always!! Also thanks to Isosceles and Patriot for the extra push on the 2nd mile. Training is not effective unless you push yourself out of your comfort zone and you guys did that for me today!! We ended in anouncements and prayers!! I would like to thank God for the awesome men that He brought in to my life through F3!!
08/04/2020 – Scenic Route:
Date: 08/04/2020
Time: 5:30 – 6:30 AM
Location: The Levy – Perrysburg School Board Offices
Q: Bourbon
PAX: Van Gogh, Jennay, Fossil, Coconut, and Bourbon (Q)
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
Beatdown: Run
• Leave The Levy parking lot with a right on E 5th Street
• Right on Louisiana Ave.
• Down Hood park ramp and left onto the path
• Follow path to The Wall and run up the ramp
• Continue down Front Street
• Right on West Boundary toward the water treatment plant
• Left on trail to Orleans Park parking lot
• Continue on trail toward river and under bridge to come out on other side of the road
• Up the ramp and take a right on Rt 20 heading in the direction back to The Levy
• Right on West Boundary
• Left on 2nd Street
• Follow all the way to hang a right on East Boundary Street
• Right on 6th street
• Right on Elm Street
• Left on E 5th Street and return to AO
Count-O-Rama and Name-O-Rama.
Learn about the 6. Fossil.
Announcements.
COT / Prayers and Intentions.
Q: Meatloaf
PAX: Geppetto, Ponzi, Peach, Flo, Isoceles, Coho, Popeyes, Lego, Huffy, Bootleg, Ringo, Enron
Ruck: We rucked ~45 minutes and stopped 3 times – 20 Air Squats, 20 Imperial Walkers, 10 Lunges
Discussion Questions:
1. What have you done well during quarantine?
2. How could you improve or do better during this time?
3. If quarantine lasted another 2 years, what do you want your life to look like at that point?
BOOM
Q 8/4/2020:
F3
– Fitness Fellowship Faith
Mission:
– To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles :
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama)= 13
1. ThaiGuy (Q)
2. Nimbus
3. Bonze
4. Myron bowers Tupac
5. Huckleberry
6. Funky monkey
7. Chanel
8. Dr banana
9. Hannible
10. Shawshank
11. Chubbs
12. Meatloaf
13. Dutch
The Thang:
– Theme: boombox Beatdown
– Workouts in cadence to songs
PAX can choose 1. upper body, 2. lower body, 3. core or 4. full body and we will do a workout to a song for that body part.
Warm up: windmills and run around the clock.
1. Upper body Exercise: merkins / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) Merkin
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds
2. Core Exercise: LBCs (little baby sit ups) and hold LBC.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, freeze in a held LBC. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
3. Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Break – 10 seconds
4. Full body Exercise: Burpees and side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do side straddle hops.
Break – 10 seconds
5. Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing the PAX feet down then the next person goes and so on until the song ends.
Break – 10 seconds
6. Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.
End:
– Side straddle hops to the song jump around
COR – 13
1. Nimbus
2. Bonze
3. Myron bowers Tupac
4. Huckleberry
5. Funky monkey
6. Chanel
7. Dr banana
8. Hannible
9. Shawshank
10. Chubbs
11. Meatloaf
12. Dutch
13. ThaiGuy
NOR
Six – Chanel
Announcements: Tupac talked about the cherry street opportunity, huckleberry talked about duck drop fundraiser, Dutch talked about giving blood option one GroupMe.
Prayers: For those seeking new jobs / interviews in place, ThaiGuys girlfriend diagnoses / treatments / fast recovery, for all those affected by COVID,
Sheldon Cooper Time!
PAX: Lonzo, Bongo, Footloose, Vila, Coconut, Peach, Meatloaf, Stark, Charlotte, Beaker, Casper, Hannibal, Tupac, Ticket, Bourbon, Mercy, Popeyes, Ringo, Dropout
QiC: Dropout
The Thang:
-Mission and Principles
-Sheldon Cooper
– 0.25 mi lap followed by 10 merkins, 10 burpees, 10 Big Boy Situps, and 10 Air Squats
– Complete another lap and then do 9 of each exercise. Continue pattern until down to 1.
– If finished early, work way back up the ladder from 1.
Tclaps to Stark and Coconut for working back up to rung 6 on the ladder!
End with COT
08/06/2020 – Birthday Bash:
Date: 08/06/2020
Time: 5:30 – 6:15 AM
Location: The Wall – RiverSide Park
Q: Bourbon
PAX: 12 PAX – Huffy, Dutch, Charmin, Lego, Geppetto, Huckleberry, Peach, Van Gogh, Hannibal, Enron, Fossil, and Bourbon (Q)
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
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o Three attempts. Three fails. We attempted and failed twice more during the beatdown. Ouch.
Beatdown: One turn around the circle for Birthday Bash; repeato with more Birthday Bash with a date different than PAX’s own birthdate.
• Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.
o January – Stalking Awareness Month:
Bonnie Blairs; days = # reps
o February – American Heart Month:
Stair sprints – up the stairs, down the ramp; days 1-9 = 3 reps; days 10-19 = 5 reps; days 20-29 = 7 reps
o March – National Athletic Training Month:
Burpees; days = # reps
o April – National Keep America Beautiful Month:
Diamond Merkins; days = # reps
o May – National Guide Dog Month:
Loop sprints; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o June – National DJ Month:
Jump Squats; days = # reps
o July – National Cell Phone Courtesy Month:
Hand-Release Merkins; days = # reps
o August – National Wellness Month:
Plank Jack Shoulder Taps; days = # reps
o September – National Honey Month:
Bear crawl half of loop and sprint other half; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-30 = 3 reps
o October – Breast Cancer Awareness Month:
Merkins; days = # reps
o November – Academic Writing Month:
Captain Thors (big boy sit-up to American hammer [4-count] = 1 rep); days = # reps
o December – National Drunk and Drugged Driving Prevention Month:
Lieutenant Dans; days = # reps
• Actual workout:
o 21 x Side Straddle Hops
o 5 x Burpees
o 21 x Side Straddle Hops
o 5 x Burpees
o 21 x Side Straddle Hops
o 5 x Burpees
o 6 x Captain Thors
o 18 x Hand Release Merkins
o 19 x Burpees
o 24 x Diamond Merkins
o 16 x Plank Jack Shoulder Taps (2 is 1)
o 28 x Plank Jack Shoulder Taps (2 is 1)
o 5 x Jump Squats
o 27 x Jump Squats
o 3 x Sprints – Up the Stairs, Down the Ramp
o 7 x Captain Thors
o 21 x Side Straddle Hops
o 5 x Burpees
o 25 x Lieutenant Dans
o 19 x Merkins
o 2 x Bonnie Blairs (2 is 1)
o 1 x Bear Crawl/Sprint
o 21 x Side Straddle Hops
o 5 x Burpees
• Totals:
o 105 x Side Straddle Hops
o 44 x Burpees
o 44 x Plank Jack Shoulder Taps (2 is 1)
o 32 x Jump Squats
o 25 x Lieutenant Dans
o 24 x Diamond Merkins
o 19 x Merkins
o 18 x Hand Release Merkins
o 13 x Captain Thors
o 3 x Sprints – Up the Stairs, Down the Ramp
o 2 x Bonnie Blairs (2 is 1)
o 1 x Bear Crawl/Sprint
Count-O-Rama and Name-O-Rama.
Learn about the 6. Huckleberry.
Announcements.
COT / Prayers and Intentions.
8/8/20 – Pareto Principle
Q – Jennay
AO – The Fortress/The Suck
Pax
Charmin, Crank, Heisenberg, Huffy, Lego, Casper, Enron, Venom, Peach, Gepetto, Cocnut, Fossil, Biggie, MulanStark, Huckleberry, Flo
Open – Mission/5 Core Principals/Disclaimer
Thang
Explanation on Pareto Principle – 20% effort accounts for 80% of outcome. 4 Pax was roughly 20% of the total for the beatdown. For each exercise, when we hit 20% completion (or 4 pax) that would end the exercise. Whoever was 1, would come to the inner ring and be excluded from the 20% eligibility. This gave all other pax an increased opportunity to be in the 20% contributing to the end of the exercise (40 Reps or Failure).
Exercises
Merkins
Jump Squats
Big Boy Sit-ups
Carolina Dry Docks
Plank – Failure
Lt. Dans
Burpees
Flutter Kicks – Failure
Prisoner Squats
Imperial Walkers
Hand Release Merkins
Bonnie Blairs
Tuck Jumps
Bicycle – Failure
Pickle Pounders
Smurf Jacks
Monkey Humpers
Mercury Hammers
Close – NOR – COR – The 6 (Casper) – COT
Leadership Ruck and Run
Ruck PAX: Geppetto, Flo, Casper (Q)
Discussed components of a shared leadership team and the responsibilities of the leaders and team members.
Run PAX: Jennay, Stark
QIC – Stark
PAX – Lonzo, Footloose, Slurpee, Flo, Buttermaker, Chalupa, Isosceles, Mercy, Beaker, Coconut, Dropout, Simmons, Bongo, Coho, Woodstock, Meatloaf
The Thang – The T’Challa Shufflr
A little “See ya when I see ya” concept kudos to Momma Moose (FiA and my M)
Partner up. Perform workout set then run around grassy knoll. Wherever you meet your partner around the loop that is where you perform next set/ Then turn and go back the other way and meet partner back on other side of loop. The faster PAX will get more distance and push each other to stay equal on the run as much as possible.
Workout sets at each meeting were a pyramid of the following themed workouts for the new “Wakanda” AO
1-Panther Pushup (Yes I know we call them Merkins but it doesn’t have the alliteration sound)
2-Jaguar Jumps (aka surfer get ups) Which by unanimous response were a killer new move
3-Cougar Crunches, a V-up but instead of a V crunch you bring knees and elbows together like a kitty cat playing with a ball on a strong.
Then
2,4,6
3,6,9,
….
10, 20, 30
Repeat Level 10 and come back donw.
Most teams only got to about 10 as the max. The surfer get ups were like a sneaky harder burpee move. Blasted the core more then anyone excepted. **Thanks FiA Toledo Southside**
COR, NOR, Chalupa was the six, prayers for our schools, kids, and teachers as they try and figure out the best solution for this crazy 2020 school year and COVID’s impact. Prayers for Geppetto and his dad’s open heart surgery recovery.
Thanks to Simmons and Beaker for coming down from F3 Toledo
Always an Honor
Always My Pleasure
~Stark
Runners: Bourbon, Woodstock, Shawshank
Ruckers: Mercy (Q), Bongo, Dropout, Meatloaf, Footloose, Jimmy Dean
The runners ran, and the ruckers rucked. Rucking > Running. Brisk pace, 3ish miles, solid times with some solid ruckers.
We did a big loop around Fallen Timbers and out along Stitt Road, down around the new cookie cutter development, and back to the Flag.
Drowning Herschel Walker
Intro, Principles, Mission.
Bourbon, Jimmy Dean, Wipers, Footlose, OPEC, Bongo, Bluto, Dropout, Patriot, Woodstock, Shawshank, Mercy (Q)
The Q had the bright idea of incorporating Hershcel Walker’s approach to fitness, and then put on the back end a mental challenge.
Started with a quote from Herschel Walker about how you can do anything, no matter your age. Described Walker’s approach to fitness – massive amount of reps, 5 main exercises – merkins, pullups, sprints, situps, and squats.
Circled up in the field, with 4 cones set up near us for the sprints.
We did merkins, situps, and squats in cadence, and ran 2 suicides at the end of the cadence round.
For the HIIT round, we did 40 seconds on, 20 seconds off – 4 rounds for each exercise. 2 suicides at the end of the HIIT round.
During the HIIT round, the Q turned up the Taylor Swift tunes. The PAX enjoyed.
For the mental challenge, the Q borrowed from a GORUCK cadre-led workout. Each pax grabbed 2 (ice cold) water bottles, emptied one by drinking it or pouring it out.
We proceeded to do exercies with water in our mouths. A gulp from the full bottle, exercise, spit water into empty bottle.
Burpees, squats, Lt. Dans, Situps, lunges, bear crawls – a wide variety of exercises, with an attempt at a challenging number of reps, the Q finally shut up 2 of the biggest mouths in F3 – Bourbon and Bluto. With water in mouth, one had to focus on breathing through nose and staying calm. Some exercises were more difficult than others, such as burpees and bear crawls. Bear crawls were Bourbon’s ide.
Finishers: Route 66 – bear crawls and merkins, then 2 rounds of 30 seconds jump squats, 30 seconds jump lunges. Mercy put on some Van Halen and shut down the Taylor Swift for the jumping exercises.
COT:
Count-o-rama
Name-o-rama,
the 6; BONGO
Announcements and prayer intentions.
it was good to see some PBurg and Sylvania PAX, and Bluto’s words to us at the end of the beatdown were heartfelt and kind. It’s always good to see Bluto.
The Levy on 8/11/2020
PAX in attendance: Buttermaker, Jennay, Stark, Spaulding, Isoceles, Mile High (6), Coconut (Q)
Intro: Mission and Core Principles
Discussion– 2 ways to run faster: Increase the distance covered with each step or increase the number of steps taken/minute. Today the focus is on steps/minute, aka “Turnover”
Workout description:
2+ mi warmup at a moderate pace through the neighborhoods around the Levy, ending at the fortress. During the warm-up, the Q called a 1 min. time interval, in which the PAX counted their steps to establish a baseline of steps/minute. Did this twice to get an average.
Most runners have a baseline turnover rate in the 150-170 range. Increasing turnover is easy to do with practice. Our PAX were all in this range, mostly around 160-165.
From a baseline of 160, going to 175 steps/minute is almost a 10% increase. If the stride length is the same, this goes straight into speed. But it takes getting used to, so a runner will start increasing turnover by reducing stride length and increasing frequency. Over time, stride length will return ‘naturally’ as the pushoff gets stronger.
PAX ran the woodland park loop (0.83mi) 2x, once with a 175 and once with a 180 beats/min metronome, attempting to keep their footfalls on rhythm with the beat.
Discussion between loop, and observation of how the increased turnover feels in the body. Recommendations on individual practice.
Warmdown jog along 6th st back to the levy.
End with a brief yoga routine, especially lunge stretches for the hip-flexors–critical muscle group for running with higher turnover.
Closing
COR, NOR, 6 (Mile High), Announcements, Prayer Intentions
Velocity Ruck
Pax
Casper
Bootleg
Raven
Meatloaf
Lego
Hazmat
Peach
Geppetto
Enron
Ponzi
Flo (Q)
Mission & Principles
The Thang
Rucked 3.2 miles under 16:30 pace to the Commodore Perry statue through Riverside Park back to The Necropolis.
COR 11
NOR
Six was Hazmat
Announcements
Prayer
PAX: Huffy, Stark, Crab Legs, Gepetto, Enron, Peach, Coconut, Bourbon, Spaulding, Bongo, Meatloaf, Villa, Hannibal, Woodstock
QiC: Woodstock
3 F’s, Mission, Principles, disclaimer all covered by YHC.
YHC somehow ended up with Q’s for M, Th, and Sa so the plan is to do a 3 part series hitting targeted muscle chains. Monday was part 1 – the Wings (lats, traps, rear delts, and arms).
Originally planned as a real OYO burner, the HC’s kept rolling in and attendance was higher than planned so YHC had to modify on the fly to a partner exercise (as always – plan for the best but prepare for the worst/or weird situations). Here we go:
Counted off and paired up.
Partner 1 – sets of 5 pullups until Partner 2 finishes.
Partner 2 – suicides with the following: sprint to cone 1, 10 bent over coupon rows. Sprint back to cone 0. sprint to cone 1, carry coupon to cone 2 and do 10 deadlifts. carry coupon to cone 1 and do 10 more rows. sprint to cone 0. sprint out to cone 3, do 20 air presses, sprint to cone 0 and then switch with partner.
Did this until 6. then did an bicep/tricep/back burn down session.
COT – Peach was the 6 and crab legs had jokes.
Prayers up for the sick, their families, Gepetto’s new job, Smokey’s recovery, and parents/teachers for this jacked up school year.
Backblast – August 11, 2020
AO: The Commons – Levis Commons Clocktower – Perrybsrug, OH
QIC: Geppetto
PAX: Tupac, Shawshank, Dropout, Hannibal, Ponzi, Chanel, Mjölnir (2.0), Charmin, Megaladon (2.0), Geppetto, Huckleberry
Workout: BLIMPS
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warm up:
-(15) Side Straddle Hops (IC)
-(15) Chain Breakers (IC)
-Jog as a group 50 yards and back
The Thang:
Partner up and while one PAX runs 50 yards down and back, the other PAX performs the designated exercise. Once partners finish, they help motivate the remaining PAX.
(50) Burpees
(100) Leg Lifts (2=1)
(150) Imperial Walkers
(200) Merkins
(250) Plank Jacks
Time called
(20) Four count squats in cadence to finish
We circled up for:
Count-O-Rama – Eleven
Name-O-Rama
Sharing of the six – Shawshank. Joined F3 in 2018. Posted a dozen or so times. Life changes prevented him from posting. Going through a relationship change right now and has really benefited from the male fellowship and fitness. Aye!
Announcements: Footloose is VQ’ing the Maumee Ruck on Saturday. YHC asked for PAX to step up and Q or post in Grand Rapids while Smoky is on the mend.
Ball of Man – Prayers for Thai Guy’s girlfriend Vee, Ponzi’s health, Smoky’s recovery and for all the administrators, teachers and students going back to school in the coming weeks.
Spreadsheets from the Gloom: Mid 80’s, humid. Awesome to see Charmin and Chanel bringing their 2.0’s out to the workout! Led Zeppelin provided the soundtrack tonight. It was and always is an honor to lead
08/12/2020 – ABSolute Fun!:
Date: 06/24/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 17 PAX – Vila, Mile High, Coconut, Enron, Hannibal, Woodstock, Popeyes, Peach, Isosceles, Meatloaf, Lonzo, Charlotte, Footloose, Landslide, Crab Legs, Lavar, and Bourbon (Q)
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
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
1. We failed on the first try and had to do the burpees. QIC decided to move on for sake of time.
Beatdown:
• Ab exercise for 50 reps then XX merkins, single arm curls, standing skull crushers (start with 10 count then add one rep after each ab exercise) then sprint to cones and back. Repeato.
• Exercises:
1. 50 Leg Levers
10 Merkins
10 single arm curls (count each arm; alternating if possible)
10 standing skull crushers
Sprint
2. 50 Alternating Heel Taps (count one heel)
11 Merkins
11 single arm curls (count each arm; alternating if possible)
11 standing skull crushers
Sprint
3. 50 Big Boy Sit-Ups
12 Merkins
12 single arm curls (count each arm; alternating if possible)
12 standing skull crushers
Sprint
4. 50 Freddie Mercury’s (count one knee/leg) (bicycle kicks)
13 Merkins
13 single arm curls (count each arm; alternating if possible)
13 standing skull crushers
Sprint
5. 50 LBC’s (crunches)
14 Merkins
14 single arm curls (count each arm; alternating if possible)
14 standing skull crushers
Sprint
6. 50 Oblique Crunches (each side)
15 Merkins
15 single arm curls (count each arm; alternating if possible)
15 standing skull crushers
Sprint
7. 50 Flutter Kicks (count one leg)
16 Merkins
16 single arm curls (count each arm; alternating if possible)
16 standing skull crushers
Sprint
8. 50 American Hammers (each side; use weight if you want)
17 Merkins
17 single arm curls (count each arm; alternating if possible)
17 standing skull crushers
Sprint
9. Max Plank Hold – Run the Plank
Hold plank for as long as possible when you can’t hold any longer, sprint to cones and back on repeato until all PAX collapse plank
Count-O-Rama and Name-O-Rama
Learn about the 6: Woodstock.
Announcements.
COT / Prayers and Intentions.
4 Men showed up on this beautiful morning to get better.
Q: Hannibal
Isosceles
Crackshot
Merida
Started off with some Side Straddle Hops, then some arm circles for warm up.
2 Rounds of:
20 Merkins
20 Leg Lifts
20 Merkins
20 Little Baby Crunches
20 Merkins
20 American Hammers
20 Merkins
20 Big Boy Sit-ups
20 Merkins
20 Flutter Kicks
Run the circle over the bridge, down the path, back over far bridge, down alley back to park.
Similar to before but with squats instead of merkins.
20 Squats
20 Leg Lifts
20 Squats
20 Little Baby Crunches
20 Squats
20 American Hammers
20 Squats
20 Big Boy Sit-ups
20 Squats
20 Flutter Kicks
CoT to close with Crackshot as the 6th.
PAX: Bourbon, Lego, Mile High, Popeyes, Beaker, Charmin, Jennay, Peach, Hazmat, Fossil, Spaulding, Casper, Huffy, Hannibal, Woodstock
QiC: Woodstock
Woodstock Part 2: The Foundation.
Core and Leg Focus.
Covered 3 F’s, 3/5 Principles and then all 5 Principles, Disclaimer.
Warmed up with some cadence SSH and Windmills, then broke down into 4 groups:
1) step up and squat. Using only your right leg, step up on the ledge then step down, then squat. Repeat 10 times, then switch legs. Keep repeating R/L until Station 2 finishes.
2) Run down to Hood Park and back. This is the timing group and called switch when back. Audible on round 2 to 10 walking lunges then LT Dan around the outside arc.
3) Steps. Simple and awful. Climb the stairs on repeato.
4) Box jumps (jump squats if not able).
Made it through 1.75 rounds before calling and switching to a COP for core. Planks (45 count), plank jacks in cadence. Imperial walkers IC, then Imperial Squat Walkers (with only a mostly jacked cadence) IC. Flutter kicks IC, then hello dolly IC. Leg levers OYO. LBC’s OYO.
Ended in a COT, Jennay was the 6 and he loves us. Prayers up for healing, health, patience, and grace.
Hard Ruck Café
VQ: Footloose 🕺
PAX: Simmons, Mercy, Lonzo, Footloose
– Mission
– 5 Principles
– Ruck: out and back through Fallen Timbers and SideCut Metro Park. Stopped twice for some PT with coupons (squats/ presses)
Counterfeit Leadership Ruck
Pax
Lego
Woodstock
Casper
Flo (Q)
Mission & Principles
Rucked 2.5 miles contrasting effective leadership vs virtuous leadership. Character traits of virtuous leadership were reviewed
Pax: landslide, peach, Lego, biggie, fossil, doubt fire, Spaulding, flo, nimbus, Chanel, Casper, Mulan, woodstock
QiC: Woodstock
Covered 3fs, mission, and principles + disclaimer
Warmed up with ssh, chain breakers, arm circles, and a quick lap.
Broke up into groups of 2.
Part 1:
Partner 1 does Paula Abdul’s – Spiderman Merkins for 2 steps forward (https://www.verywellfit.com/spider-walk-exercise-4688489) then 5 Mike Tyson’s (alt bear crawl and 10 Mike tysons). Walk back 1 and do 3 absolutions. Partner 2 runs ~ 50yards out and back, then 10 block curls and 10 block presses. Repeato until partner 1 reaches cone then switch. AMRAP for 15 minutes.
Part 2:
Dora. 100 burpees, 200 HR Merkins, 300 American Hammers (1 is 1). Partner 1 runs 50 out and back while partner 2 does work. Everyone picked up the 6 once they finished.
CoT – Chanel was the 6
Made sure to cover #IronPAX registration, Q school, GrowRuck, Metropark Friday, and other topics.
Sign up for IronPax here: https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
Pre-Ruck:
Q: Mealoaf
PAX: Hannibal
Beatdown
Q: Meatloaf
PAX: Hannibal, Smoky, Crackshot, Merida
50 Austrailian Merkins
100 Tricep Dips
150 Imperial Walker (2 is 1)
Ran a lap ~0.25 mile
On the street we ran up and down the main block in town
-Going out: at each light post do 5 squats
-Coming back: 5 Side Straddle Hops
Remaining Time: Dice Game
1. 20 merkins
2. 15 LT Dan’s
3. 10 burpees
4. 30 big boy situps
5. 15 Carolina dry docks
6. 40 air presses
We did multiple of most, ironically (God graces us) – NO BURPEES
Backblast for 8/15/2020 at the battlefield
Brought to you by Coconut
Welcome to F3, who’se mission is to plant, grow, and serve small workout groups for men, to invigorate male community leadership. That’s done through 5 core principles of all F3 workouts.
Always Open to all Men
Always Free
Always held outdoors
Led in a rotating fashion by members who are not professionals
And ends in a circle of trust.
PAX in attendance: Wipers, Charlotte, Vila, Mercy, Lonzo, Footloose, Wall-E, Coconut (Q), Chopstick (Coconut-2.0). Simmons was present but rucked as alternate workout.
The Thang.
Setup:
Placed pieces of the shovel flag in 3 ‘Treasure’ locations. Laid out three choose your own adventure courses, each leading to one of the pieces.
Warmups
SSH, Alligator Merkin, Mountain Climbers
Counted off the PAX by threes and assigned one team to each course.
Course 1–Woods of Woe
>>Duck Walk 2 blocks to first decision point.
>>Choice of spider crawl or run. Spider Crawl results in pitfall with penalty BBSU and go back to the beginning (repeat duck walk) Run passes to next stage
>>Lunge walk from run end to next waypoint (pick up the 6 by reverse lunge walk)
>>Broad jump across clearing
>>Choice of Windmills or Imperial walkers. Windmills results in pitfall–go back to do the imperial walkers with penalty jump squats. Imperial walkers moves on
>>Success: Claim the wand of Wisdom (flagpole) and complete course with ~0.5 mi indian run back to base.
Course 2–Mountain of Madness
>>Bear crawl an obscene distance to first decision point.
>>Choice of more bear crawl or crawl bear. Crawl bear leads to pitfall with penalty air presses and have to restart. Bear crawl becomes ladder of bear crawl with hand-release merkins across parking spaces. Crawl bear and repeat ladder to pick-up 6.
>>Bear Crawl/HRM ladder becomes dragon walk/swimmer ladder for another 17 parking spaces.
>>Group mosey to next waypoint for choice
>>Choice of sprint towards yeti or parking space suicide away. Sprint leads to pitfall with penalty freddy mercury’s and go back and do the suicide. Suicide leads to next waypoint.
>>backpedal across parkinglot past yeti.
>>Team count Mountain Climbers (200)
>>Team mosey to recover the Sword of strength (shovel) and march back to base
Course 3–Swamp of Sufferin’ Succotash!
>>Alligator Merkin an awful amount to first choice point
>>Choose broad jump burpees, or continue alligator merkin. Burpees lead to pitfall with penalty decline merkins and restart. Continued alligator merkin leads to next waypoint.
>>Ape Hop across field.
>>Monkey humper until all team members have completed 50
>>Sprint to next waypoint
>>Low Lunge Walk to next waypoint
>>Choice of Dirty Hookups or Box Jumps. Dirty hookups lead to pitfall with penalty gas pumps (200 as a team). Box Jumps (3×10) lead to next choice point.
>>Choice of area to investigate: a leads to pitfall with 10 rounds of short stairs and go back to choice point. b leads to treasure find. Claim the Banner of Brilliance (flag) and Indian run ~1/4 mi. back to base.
All teams contribute their treasures to reassemble the shovel flag.
Still a little time left, so we did COP with additional Gas Pumps, Imperial Walkers, HRMs.
COR, NOR, 6 was Lonzo who has been seriously bringing it with the thursday thou.
Backblast – August 18. 2020
AO: The Necropolis
QIC: Geppetto
PAX: Flo, Hazmat, Bootleg, Vila, Peach, Enron, Ponzi, Raven, Geppetto, Meatloaf, Lego
Workout: Ruck PT
No FNG’s so right into Mission and Principles
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”:
Ruck 1.2 miles from Fort Meigs to Orleans Park
Ruck PT – 20 flutter kicks (2=1) w/ruck overhead, 20 American Hammers (1=1) w/ruck, 20 yard ruck drag bear crawl. Repeato for 15 minutes.
Ruck 1.2 miles back to Fort Meigs
Ended with:
Count-O-Rama – Eleven
Name-O-Rama
The Six: Hazmat – Keeps coming back for accountability. Motivated by other men in the group. Made a commitment to post to a workout everyday this week.
Announcements: Q School Sept 12th.
Ball of Man – Prayers of thanks for the ability to rise each morning and exercise. Prayers for Ponzi, for Mountain Mentors kids going into the military and for the military in general.
Spreadsheets from the Gloom: Beautiful cool morning! Honored to lead this group!
Pax- Bongo, Meatloaf, Footloose, Slurpee, Dropout, Coconut, Lavar, Mercy, Chalupa, Lonzo
Q- Isosceles
The Thang:
Did a progressively more difficult workout, all CSAUP
1 minute: 20 calf raises, 10 Merkins
2 minutes: Seal crawls
3 minutes: duck walk with Cindy
4 minutes: dirty hook ups
5 minutes: Curl, swings, skull crushers 20 reps each on repeato
6 minutes: ape hop with Cindy 10 hops, 10 squat thrusters
7 minutes: Wolverine makers
8minutes: (actually on had 4 minutes left) Walk jog sprint
PAX: Stark, Woodstock, Geppetto, Huffy, Coconut, Spaulding, Bourbon, Meatloaf, Hazmat, Enron, Peach, Popeyes, Mile High, Ringo
Q: Isosceles
The Thang:
Stole the week 2 iron workout from 2019 called the meatloaf crusher.
10 Manmakers
20 shoulder presses
30 kettle swings
40 goblet squats (squat with Cindy)
50 block Merkins
1 mile run
Repeat reps of 10, 20, 30, 40, 50
0.75 mile run
Repeat reps of 10, 20, 30, 40, 50
0.5 mile run
Repeat exercises
0.25 run
Pax- Stark, Bourbon, Woodstock, Fossil, Coconut, Doubtfire, Landslide, Callahan (FNG), Jennay, Mile High, Spaulding
Q- Isosceles
The run
Dynamic stretching
Warm up run to Woodlands Park
Run 1 mile at 5k pace
2 minute rest (slow run or walk)
Run 1 mile at 5k pace
2 minute rest (slow run or walk
Run 1 mile at 5k pace
Run back to the Levy
Q: Meatloaf
PAX: Bourbon, Woodstock, Coconut, Gepetto, Popeyes, Landslide, Hazmat, Isoceles, Ringo, Mile High, Hacksaw, Vila, Crab Legs, Simmons, Lonzo, Mercy, Peach, Footloose, Enron, Huckleberry
Beatdown: be on a field (Soccer/Football)
Part 1: 30 minutes
4 exercises at 5 stations
-Stations are ~20 yards apart from each other
Exercises:
10 LT Dan’s
20 Merkins
40 Squats
80 Air Presses
On your way “out” you bear crawl to the next station
On your way “back” you lunge
Part 2: Extra exercises
We did Side Straddle Hops, Windmills and Chain Breakers
PEACE
Q: Houdini
PAX: Charmin, Nimbus, Huckleberry, Huffy, Hannibal, OK, Fallout, Tupac, Shawshank, Chubbs, Meatloaf, Chanel, Bonds
The Thang
Stations:
1: 16 Alabama Azz Kickers
36 LBCs
2: 16 Absolutions
46 Klinger Kicks
3: 16 Peter Parkers
36 Imperial Walkers 2 is 1
4: 16 Lt. Dans
16 Monkey Humpers
5: 16 Burpees
26 High knees
Cadence work:
10 Rocket Squats
21s. (SSH)
Elevator Merkins
38 Birthday Lunges 2 is 1 for Bonds
COR
COT
Respectfully Submitted
Houdini
Q: Smokey
Crackshot
Merida
We did two rounds of this
ABCs at the light post
Bear crawl to swings
25 Australian pull UPS
Ap walk to bush
25 American hammers
Alligator merkins to tree
25 Monkey humpers
Karaoke to bridge
25 Carolina dry dock
Mosey to the back corner of townhall
25 pickle ponders
Lunge walk back to the light post
Plank for 6
We finished out the morning doing a lap around front street:
10 if each going east
Lamp post – merkins
Tree – squats
Trash can – burpees
10 of each goin west
Lamp post – air press
Tree – lunge
Trash can – SSH
COT we prayed for merida and all the other teachers and students that are starting back to school and that they will have a smooth go.
Workout: I Got A Fever!
Date: 8/22/20
Location: The Battlefield – Shops at Fallen Timbers – Maumee. OH
QIC: Geppetto
PAX: 13 – Bourbon, Dutch, Geppetto, Woodstock, WALL-E, Mercy, Isosceles, Simmons, Raven, Bongo, Coconut, Hacksaw, Lavar
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang: Exercises that begin with the letters DAILY RED PILL:
D.aft Punk – 12 count lunges. Left leg forward, back to center. Left leg to the side, back to center. Left leg back, back to center. Right leg back, back to center. Right leg to the side, back to center. Right leg forward, back to center. Around the world. Get it? 10 reps OYO
A.be Vigoda – Slow arm circles
I.ndian Bear Crawl Line up head to toe in plank, guy at the end bear crawls to the front, then the next guy etc. While waiting PAX are doing Merkins. One time through the PAX.
L.t. Danger Lt. Dan’s with a Merkin. The sequence goes lunge-lunge-squat-merkin. 10 reps OYO
Y.ul Brynner-(seven different Merkins) Carolina DD, Wide Arm Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Chuck Norris Merkin 10 each OYO
R.E.D. Barchetta
100 yds. – 100 SSH – 100 yds. Plank for six
75 yds. – 75 Mt Climbers – 75 yds. – Plank for six
50 yds – 50 LBC’s – 50 yds – Plank for six
25 yds – 25 Merkins – 25 yds – Plank for six
10 yds – 10 Burpees – 10 yds – Plank for six
P.eople’s Air Presses Sit against a wall and do air presses. Three sets of 10 in cadence
I.ndian Crab Walk While lined up on your six, the guy in the back crabwalks to the front, then next guy, etc. Guys on 6 are doing LBCs while waiting. One time through all the pax.
L.a La Leggy – squats, calf raises, squat jumps, and calf raises (10, 4 count each in cadence)
L.eg Wreckers Separate groups 25 yards apart. Group 1 does Lt. Dan’s until they reach Group 2. Group 2 holds Al Gore. Upon arrival, Group 1 holds Al Gore while Group 2 Lt. Dan’s back. Three cycles. The song “Stayin’ Alive” was playing so we finished up with John Travolta’s (10 reps each side OYO).
Called time and circled back at the flag for:
Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayer. Count o Rama – 13. The Six – Hacksaw. EH’d by Bluto, named by Froman. Loves this group because of seeing men grow and lead their families, communities, at work, etc.
Announcements: QSchool Sept 12th, Sex traficking run sign up, FloRuck Oct 24th
Prayers for families, students, teachers, etc going back to school. Prayers for my wife as her father passed away.
Moleskin/Spreadsheet from the Gloom:
Beautiful morning for a workout
Blessed to be a part of this group
Shared that my wife and her father were estranged and his passing has brought many emotions to the surface. Anger, sadness, regret, etc. Tomorrow is not guaranteed. Reach out to friends and family who you may not have talked to in a while. You never know when they will be gone.
Workout: Ruck PT
Date: 8/22/20
Location: The Battlefield – Shops at Fallen Timbers – Maumee. OH
QIC: Geppetto
PAX: 12 – Runners: Bourbon, Woodstock, WALL-E, Lavar
Ruckers: Dutch, Geppetto Mercy, Isosceles, Simmons, Raven, Bongo, Hacksaw
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang: Pre running and rucking
Runners did their thang.
Ruckers rucked one mile at a sub 16 minute pace and stopped for 15 minutes of the following PT:
10) American Hammers with ruck
10) Merkins with ruck on
10) Ruck overhead squats
Repeato
Finished with another mile ruck.
Called time and circled back at the flag for 2nd F before the start of beatdown.
Saved COT for after beatdown.
Mirror Therapy
PAX # 7
Q: Simmons
Landslide, Meatloaf, Footloose, Charmin, Merci, Simmons from another mother, Lonzo
Warm up: 15 Side straddle hops
Mosey around the High School
Partner up
The Thang: Complete 1st exercise then mirror your partner in running/sprinting/skipping/high knees…whatever they choose.
Complete 1st and 2nd exercise then mirror your partner in running/skipping/high knees…
Complete 1st/2nd/3rd exercise then mirror
Ten reps of:
1. Lt Dans
2. Crunchy Frogs
3. Stump Huggers
4. Carolina Dry Docks
5. Star Mans
6. Plank Jack Shoulder Taps
7. Catalina Wine Mixers
Bear Craw back to the flag
Count O rama
Name O rama
The 6 was Lonzo. Appreciated being challenged by fellow pax members as well as accountability.
Announcements: Iron pax
Pray Requests: jobs for fellow pax members
End in COT
Honor to lead this group of men this morning. Thanks for the opportunity
QIC – Stark
PAX – Thai Guy, Wipers, Charmin, Flo, Peach, Shooter, Casper, Huckleberry, Shakira, Hazmat, Landslide, Enron, Lego, Doubtfire, TuPac, Heisenberg, Meatloaf, Hannibal, OK, Chanel, Fossil, Mulan
The THANG
New Kids on the Block
Round 1 (22 Mins)
10 – Jump Over Burpees
15 – Bent Over Rows
20 – Squat Thrusters
25 – Declined Merkins
30 – Curls
Half Gasser with block
REPEATO!
Round 2 (22 Mins)
10 – Jump Over Burpees
15 – Block Squats
20 – Surfer Get Ups
25 – KB Swings
30 – Inclined Merkins
Half Gasser with block
REPEATO!
COR, NOR, Brought Shooter in for the SIX as a transplant from our F3 Toledo brothers. Prayers for our schools, kids, teachers, Thai Guy and his girl friend, Shawshank, and everybody still trying to make sense of this new world we live in.
Always an honor
Always My Pleasure
~Stark
08/24/2020 – The First:
Date: 08/24/2020
Time: 5:30 – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Bourbon
PAX: 20 Total – Huffy, Spaulding, Isosceles, Meatloaf, Geppetto, Woodstock, Stark, Crab Legs, Bongo, Shawshank, Peach, Okay, Mile High, Casper, Stalker, Mercy, Popeyes, Ringo, Enron, and Bourbon (Q)
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
This beatdown is designed after the very first F3 beatdown back on 01/01/2011 with slight modifications for AO, etc. This is a little history before Q School that will be held on 9/12.
Beatdown:
• Today’s beatdown is not the exact workout performed by the men at the first post, but inspired by it. Unless specified otherwise, all exercises will be to a 34 count in recognition of the 34 men posting at that first workout back in 2011.
• Mosey to the small loop around the soccer fields by the hill.
• In Order (plank or Al Gore when finished until the 6th finishes):
o Merkins
o Wide-Arm Merkins
o Diamond Merkins
o Military Merkins (knuckle push-up with your elbows in tight to your sides)
• Run the small loop
• In Order (plank or Al Gore when finished until the 6th finishes):
o Hydraulic Squats (squat- right knee down- left knee down- right knee up- left knee up- stand up)
o Dolly (on your 6 with legs 6” off ground- spread apart- bring together)
o Flutter Kick (4 count)
o LBC’s
• Run the small loop
• In Order (plank or Al Gore when finished until the 6th finishes):
o Side Straddle Hop
o Burpees
o Mountain Climber
• Howling Monkeys (Circle up- 10 monkey humpers each around the circle like dominos- when done you hold it until everyone gets a turn to do theirs… faster is better here.)
• Mosey back to the shovel flag
Count-O-Rama and Name-O-Rama.
Learn about the 6: Woodstock.
Announcements.
COT / Prayers and Intentions.
Q: Meatloaf
PAX: Flo, Shakira, Casper, Charmin, Hazmat
Rucked to Hood Park
-15 Ruck sack swings
-10 Squats with Ruck sack on
-15 Tricep dips with Ruck sack on
Rucked back to Fortress
War Beatdown
The basic concept of the beatdown is that PAX are split into two teams. We tried a few variations, but landed on a champion representative from each team telling the Q how many reps of an exercise they would do. Their teammates would continue to do reps until the representative finished. The team who opted for the higher number could choose a ‘punishment’ for the other team. Based on the card game, but numbers could go as high as PAX wanted.
PAX:
Dropout, Mile High, Spaulding, Stark, Tupac, Bourbon, Ringo, Lego, Huckleberry, Geppetto, Peach, HazMat, Hannibal, Fossil, Coconut, Casper (Q).
10 men and myself got together to ruck.
Q: Hannibal
Ringo
Popeyes
Peach
Bongo
Enron
Meatloaf
Geppetto
Hazmat
Bootleg
Ponzi
Start with a circle with mission and principles.
Rucked for a total of 2.53 miles with some PT involved.
Bear Crawled up a hill behind the Fort.
Continued on to Orleans and stopped for PT
Squats, Merkins, Shoulder presses w/ruck, curls.
Rucked on back to the Fort and up “Agony Hill” back to the parking lot for some PT to finish.
Lunges, American Hammers with Ruck, and hold plank with pushup on your count.
count-o-rama, name-o-rama, announcements, prayers
Great Morning!
Backblast for The Levy (run) on 8/25/2020
Intro: Mission & core principles
Run description:
Speed is a combination of stride length and turnover (strides/time). Discussed how to increase turnover by shortening and quickening stride.
Took warm-up jog from the Levy to Bicentennial park (~1.8mi. Counted steps/min 2x during the job. PAX were around 156-178.
At Bicentennial park, Pax did a short loop ~600m, with a 170BPM cadence tapped out by metronome. Then a full 800m loop counting steps to get a baseline on stride length.
Finally, putting it all together, one timed loop of 800 m while counting steps.
Example data from Coconut:
baseline steps/min ~170
baseline steps/800m 686
Uptempo steps/800m 520 (about 5’/step)
Uptemp turnover ~194
Also discussed power as energy/time with PAX and that each individual has a ‘burn rate’ or power level he can sustain over time. Improving speed can be done by improving a PAX’s sustainable burn rate, or by improving efficiency…turnover of 180 typically brings big efficiency benefits compared to ~165.
Cooldown jog back to the Levy.
COR, NOR, (Flubber was 6).
Announcements, Prayer intentions.
Always an honor to lead a run workout, and see the dedication and work PAX are willing to put in. Congrats to all the men!
PAX in attendance:
Spaulding, Jennay, Landslide, Patriot, Fossil, Flubber, Mile High, Charmin, Coconut
The Q: Lavar
The PAX: Simmons, Popeyes, Huckleberry, Lonzo, Drop Out, Bourbon, Mercy, Shawshank, Enron, Villa, Mile High, Meatloaf, Peach, Coconut
“Pull Your Weight”
Concept was the reinforce how important it is to give it your all, whether at a beatdown or in life, because other people rely on you and you set an example for the world to see.
Warmed up with some 4 count air presses and 4 count air squats.
Broke into 4 teams. Each team competed in a Bearpee relay race. Had 4 cones set up about 7 yards apart. At each cone, 2 burpees. After final burpees, spring back. While waiting to do bearpee, each PAX did side straddle hops without stopping.
Each team then had the choice of 4 workout combinations. Picks were made in the order of Bearpee race finish, with each exercise combination done by one team only.
Choices were 500 merkins, 150 lt dans, 25 there and back sprints (starting line to final cone and back); 500 two is one flutter kicks, 200 two is one bonnie blairs, 25 there and back bear crawls; 150 burpees, 1,000 little baby crunches, 25 there and back crab walks; 100 absolutions, 150 carolina dry docks, 25 there and back lunge walks.
If a team finished, the members joined the other teams to help them finish. At the end, everyone was doing crab walks. It was a sight to behold!
We then did rooster relays, with each team member running a rooster (100M sprint) and then planking, al gore, side straddle hops, pickle pounders, or monkey humpers while waiting.
Ended in the COT. No FNG’s. Q School on 9/12 reminder. Prayer requests included Shawshank’s brother in his fight with addiction and Mile High’s son’s physical healing. Ended with a prayer highlighting that everything is God’s and that if we let Him transform our hearts, His Power is unstoppable within us.
QIC – Stark
PAX – Huckleberry, Peach, Raven, Flo, Doubtfire, Coconut, Jennay, Spaulding, Hannibal, Casper, Fossil, Lego, Shawshank, Mile high, Popeyes, Ringo, Callahan, Mercy
The THANG:
A “STARK” Original
AMRAP
S – 15 Surfer Get ups
T – 20 Tennessee Rocking Chairs *
A – 25 Angle Grinders**
R – 20 Rosalitas***
K – 15 Katydid Burpees****
Run up Steps
Perform 5 Burpees at Top of the Wall
Run Down Ramp
Rinse and Repeato!
Each Circuit is 100 reps! Can you get 400, 500, 600?…more?
*Tennessee Rocking Chair
1) Bending only at the waist, touch toes. 2) Bending only at the knees, drop to a squat position. This should rotate your torso back to vertical and arms horizontal. 3) Straighten the knees, returning to toe-touch position. 4) Return to starting position
**Angle Grinder
Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count.
1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin
***Rosalita
Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start. A hello Dolly with feet in the air.
****Katydid Burpee
Start in standing position, bring hands to feet and jump feet back to plank position. Merkin. Then inch worm hands to feet and broad jump back to starting position. Repeato. Credit to my M (Katie aka Mama Moose). Oh no she didn’t! Oh YES Katydid!.
COR, NOR, Coconut with a really strong 6 calling us to be leaders, telling us we are leaders, sharing that he felt alone in the good fight until he found his brothers in F3. Prayers continued for Thai Guy and his girlfriend and Doubtfire’s leap of faith with his brother today!
Go be better men now ya hear!
Always an Honor
Always My Pleasure
~Stark
F3 Black Swamp
Q: Rick “Huckleberry” Thielen
8/25/2020 @ 6 PM
The Commons
PAX:
Isosceles
Chanel
Hannibal
Dr. Banana
OK
Fallout
Shawshank
Thai Guy
TuPac
Bonds
Huffy
Moana
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off (1-13)
The Thang:
Warm Up
In Cadence
21-Side Saddle Hops
21-Windmills
21-Squats
I M P A C T :
I: Imperial Walker (2 is 1)
M: Merkin
P: Plank Jack
A: American Hammers (2 is 1)
C: Crunches (2 is 1)
T: T-Merkin (4 count)
After each set (I-T):
Run to Cone, then
Lunge-Walk back
Start the first set, doing one each, then run.
Second, set is two each, then run.
1-10
10-1.
Circle of Trust:
Count Off (1-13)
NOR
Six was Fallout
Ask for Announcements: Q-School on 9/12/20
Prayer Intentions: Thai Guy and his girlfriend (Vee), Thai Guy’s Mom, Shawshank and Isosceles and Chanel (Back to School Teachers)
Prayer
Concluded at 7:15 PM
PAX – Geppetto, Footloose, Chalupa, Woodstock, Dropout, Simmons, Meatloaf, Slurpee
Q – Lonzo
Fitness – Fellowship – Faith
The Mission of F3: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES OF ALL F3 WORKOUTS:
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Thang
2020 IPC Week 0
4 Rounds for time
50 Air Squats
40 Big Boi Sit-ups
30 Merkins
20 Bonnie Blairs
10 Burpees
400 Meter Run
Once one finished they caught their breath and helped the rest until they finished or continued with the Thursday thousand Merkins. It was great having everyone finish the last pax run together.
We got some pictures and had cookies to celebrate.
COT
Simmons was the 6. He let us know that Needle (who hasn’t shown up in while) got him out, but he lives only a few houses down from Mercy. Since starting F3 he got see what the crazy guy with a beard and backpack was doing.
Closed with a short prayer.
The Battle of Fallen Timbers Ruck
Pax
Dropout
Simmons
Slurpee
Footloose
Wrong Way
Mercy
Hazmat
Moana
Flo (Q)
Mission & Principles
COR 9
Rucked 2.7 miles stopping at the battle memorial to discuss the pre-battle dissension between Chief Little Turtle and Chief Blue Jacket and its impact on the British and Native American coalition.
NOR & COT done after beatdown.
“12 x 25” Dirty Dozen Beatdown
Welcome
One FNG
Mission
Principles
Pax
Dropout
Simmons
Slurpee
Footloose
Wrong Way
Mercy
Hazmat
Moana
Isoceles
Woodstock
Rockwell (FNG)
Flo (Q)
Warmup
25 SSH in cadence
OYO arm circles, twists & squats
The Thang
25 reps of 12 exercises using 25-35lb coupon
Lower body
Upper body
Core
Swings
Merkins
Hammers (2 is 1)
Run 100 yards
Squats
Rows
Flutter Kicks (2 is 1)
Run 100 yards
Lunges
Presses
Big Boys
Run 100 yards
Deadlifts
Curls
LBCs
Run 100 yards
Repeato for 45 minutes
Cool down
COR 12
Six was Wrong Way
NOR
FNG “Rockwell”
Announcements
COT
Leadership Ruck
Mostly discussed upcoming Louisville Growruck and preparation for that as well as best way to rejuvenate pre-ruck interest Saturday mornings.
PAX:
Meatloaf, Geppetto, Raven, Casper (Q)
Box of Fun
8/29/20
0645-0745
PAX: Lego, Houdini, Smoky, Crackshot, Merida, Pennywise, Bongo-Q
Mission Statement
5 Core Principles
Disclaimer
Warm up:
All in cadence:
Side straddle hops X 15
Willie Mays Hayes X 10 each leg
Imperial Walkers X 10
The Thang:
4 stations were set up by the Q, hence “Box of Fun”!
Station 1: The Park
10 Manmakers Burpees with coupon
10 Squat Thrusters with coupon
15 Curls wit coupon
15 bent over rows with coupon
10 tricep extensions with coupon
Duck walk across bridge
Station 2: The Towpath
10 Big Boi Sit-ups
15 Air Squats
10 Merkins
20 Side Straddle Hops
Mosey 400 meters to The Smoke Stack
Station 3: The Smoke Stack
15 Dips
25 Incline Merkins
30 Step Ups (2 is 1)
25 Decline Merkins
Lunges walk across bridge
Station 4: The Alley
25 Big Boi Sit-ups
30 Air Squats
25 Merkins
30 Side Straddle Hops (2 is 1)
Mosey back to park, repeato
After most PAX (except Houdini, who had made it to round 3) completed 2 rounds, Q sent PAX back to the park, and directed them to hit the wall in wall sit position, for some “People’s Shoulder Presses”, which were completed in cadence, and the Q’s pace, changing pace as he went.
Q called beatdown after this, and circled up the crew.
COR
NOR
Know the 6- Pennywise was the 6, talked about his need to get back out in the gloom, that he missed the interaction.
Announcements: Q-school, IPC, Floruck
Prayers: Houdini’s wife and continued healing, Pennywise and his job search, Bongo’s SIL Jackie and cancer, patience and compassion for our nation and to let her heal!
Moleskin:
Scary morning, close to cancelled due to lightning. But 60 degrees, low humidity, but wet conditions made for some wet backsides.
Tough beatdown for those that completed IPC beforehand, and plenty of mumble chatter took place regarding this. Q was please that he finally “brought the pain”!
8/29/20 Q Heisenberg and Mulan.
Fortress/Grace
5250 VanHalen style
23 PAX
Casper
Logan. Shawshank
Josh Biggee
Micheal Doubtfire
John. Huffy
Dutch
Scott Geppetto
Ben. Floater
Jake Jannay
Jesse. Fossil
Alex. Meatloaf
Vangoh
Bob. Raven
Alan Coconut
Andrew. Peach
Bourbon
Rick. Huckelberry
Jason. Tieguy
Jason. Enron
Chris Charmin
Jamey Birson. Two Buck Chuck
Chris. Heisenberg
Dave. Mulan
Date: 8/31/2020
Time: 5:30 AM – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Dutch
PAX: 19 total:
Ringo, Stalker, Crab Legs, Enron, OK, Gypsy, Van Goh, Casper, Huffy, Bourbon, Gepetto, Woodstock, Meatloaf, Charmin, Viva, Stark, Popeyes, FNG – Riverdance, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: What the F3?
Started off with the 10 minute burpee challenge. Then switched to deconstructed burpees.
Deconstructed burpees – start with 5 reps and increase by 5 with each lap.
Corner 1 – plank tuck
Sprint to next corner
Corner 2 – Merkins
Sprint to next corner
Corner 3 – Jump Squats
Sprint to next corner
Corner 4 – Air Press
Sprint to Corner 1
Then we got a taste of IPC week 1
EMOM
First minute – 3 burpees, Hand release release Merkins
Second minute – 3 burpees, leg raises
Third minute – 3 burpees, jungle boy squats
Fourth minute – 3 burpees, big boy sit ups
Fifth minute – 3 burpees, standing forward lunges
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6 and naming FNG).
The 6: Gypsy
Q spoke about international overdose awareness day.
PAX: Coconut, Stark, Doubt fire, Shawshank, Fossil, Landslide, Jennay, Woodstock
QiC: Woodstock
3Fs, Mission, Principle and Disclaimer were covered.
YHC had the glorious idea to continue with the advanced running training (aka tap into the knowledge of folks who run a lot without falling). We have done intervals, fartleks, strides, and cadence work. We have also done hills in the past, but not quite like this.
Warm up easy run to Hood Park and down the road. Hard run up to the top, loop around and back down. At the bottom, immediate run backwards to the top, loop down and hit the trail to the mid point. Come back to Hood and repeato (hard run, backward run, flat run). We did this for about 30 minutes, then went to the Wall for some chutes and ladders style running. Down ramps /up stairs, alternating each time as every step or skip step. Repeato for about 15 minutes, return to the Levy.
Ended with COT, Landslide was the 6 and he likes the word *asshole. And F3. Especially F3.
PAX: Huckleberry, Houdini, Bongo, Dr Banana, Hannibal, Isosceles, Meatloaf, Moana, Luigi, Okay, Chanel, Chubbs Fallout, Charmin, Nomad, and VanGogh
Q: VanGogh
Warmup stretches:
Workout:
As a pair: one does a lap around the loop while other does as many reps as possible. Work together to hit the numbers.
200 merkins
300 big boi sit ups
400 squats
500 arm raises
600 1 is 1 American hammers
700 1 is 1 lunges
Meatloafs bday so did 26 burpees and 26 lt Dans
COT
6: Meatloaft
Bootleg VQ Ruck(Fast Pace) on 9/1/2020
Q: Bootleg (co-Q Ponzi)
Pax: Bootleg, Ponzi, Meatloaf, Bambi, VanGogh, Enron, Lego, Ringo, Popeyes, Hazmat, Stalker, Raven, FNG Dave Ramsey ( F3 Name: Lyman)
Mission and Core Principles
2.89 mi Ruck Necropolis to Maumee River and Back
Time: 48.32 min
COT
09/02/2020 – The Triangle:
Date: 09/02/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 24 PAX – Raven, Vila, Peach, Stalker, Mercy, Geppetto, Huckleberry, Dutch, Bongo, Shawshank, Hacksaw, Woodstock, Ringo, Meatloaf, Doubtfire, Simmons, Landslide, Coconut, Lavar, 5 Wood (FNG), Popeyes, Pennywise, Lonzo, and Bourbon (Q)
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
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX nailed it on their first try!
Beatdown:
• Three cones in an equilateral triangle. Each cone representing a year of F3 for Bourbon as today mark’s YHC’s three-year anniversary with F3.
• Start at 15 reps of exercise at cone 1, sprint to cone 2 and complete 15 reps of exercise, etc. until you finish back at cone 1.
• Drop reps by one each cycle through and get as low as you can.
• Cone 1 = Absolutions
• Cone 2 = Captain Thors
• Cone 3 = Burpees
• After each set of cones, run the small loop/field
• Repeato and drop by one rep each cycle through
Count-O-Rama and Name-O-Rama
Learn about the 6: Geppetto.
Announcements.
COT / Prayers and Intentions.
PAX – Simmons, Dropout, Footloose, Bagels, Lyman, and Stalker
Q’s – Meatloaf and Lonzo
Missing Q – Woodstock 😢
Fitness – Fellowship – Faith
The Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES OF ALL F3 WORKOUTS:
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Thang
Meatloaf improvised and came up with the beatdown below on the fly. He did this with Lyman and Stalker.
20 Incline Merkins
20 Dips
20 Toe Taps
20 LBC’s
Lap around field
Repeato
Lonzo led IPC week 1 with Simmons, Dropout, Footloose, and Bagels.
EMOM (called by app)- 3 burpees
3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)
COT Dropout was the 6 and mentioned how he was EH’d by a pretty cool guy and Hacksaw came up with his name because he looks like Zuckerberg. Which is funny because he is still in school. He keeps coming out because of the accountability and people checking in on him.
Closed with a short prayer.
Backblast for ‘The Wall’ on 9/3/2020
PAX: Peach, Shawshank, Calahan, Stark, Fossil, Jennay, Landslide, Hannibal, Enron, Popeyes, Ringo, Coconut (Q)
The Thang:
Intro–Fitness, Fellowship, and Faith. Mission. 5 core principles.
Warmup. In cadence–Smurf Jacks, Smurf Sticks (New), Travoltas, Trepak (New)
The Work: Crazy Eights. Figure 8s on the stairs and ramp at Perrysburg’s finest AO.
Reps at the bottom of the wall, ascend the ramp–first leg of ramp bearcrawl, 2nd leg to midpoint of stairs duck-walk, stairs to top–reps at the top of the wall, high knee run to the end, mosey down ramp and steps, creating a figure 8 design.
At the bottom–20 reps of a different exercise each lap.
Lap1-Hand release Merkins
2-carolina dry docks
3- Spider Climbers (2=1)
4- Absolutions
5- Plank-jack, shoulder tap (2=1)
6- Travoltas (10/side)
7- Donkey Kicks
8- Dirty Hookup
At the top, 20 reps of a different exercise each lap.
1st lap- air squat
2- Bonnie Blair (2=1)
3- Lt. Dan
4- Smurf Jacks
5- Cheerleaders
6- Smurf Sticks (2=1)
7- Box Jumps
8- Trepak (2=1)
COR, NOR, COT (Jennay 6)
This beatdown kept the PAX moving non-stop, always changing up the motion and bumping the intensity with reps at the top and bottom of the hill. All the PAX really gave a good push.
Soundtrack for the work was songs with Crazy or Eight in the title.
2 new exercises were introduced:
Smurf Stick is a relative of Twinkle Toes–low squat position, but instead of calf raises, you move one foot to heel and the other to toe, like you were riding a ripstick. 4 count cadence–Right toe, left heel–back to center–Left Toe, Right Heel–back to center.
The Trepak is a simplified motion from the folk dance of the same name. from a low squat position, in 4 ct cadence–extend left leg straight in front (or slightly out to the side)-1–Bring back in to low squat-2–extend rt leg straight in front (or slightly out to the side)-3–Bring back in to low squat-4.
An honor and a privilege to put in the work with such a fine group of men.
-Coco
The Q: Lavar
The PAX: Woodstock, Mercy, Lymon, Rockwell, Wrong Way, Wall-E, Hacksaw, Footloose
Warmup: Butt kickers and high knees, 20 yards there and back
Round 1
5 cones. At cone 1, 10 burpees, run to cone 2, 20 merkins, back to cone 1, 10 burpees, to cone 2, 20 merkins, run to cone 3, 30 Carolina dry docks, back to cone 2, 20 merkins, to cone 1, 10 burpees, to cone 2, 20 merkins, to cone 3, 30 Carolina dry docks, to cone 4, 40 2 is 1 flutter kicks, back to cone 3, 30 Carolina dry docks, to cone 2, 20 merkins, to cone 1, 10 burpees, to cone 2, 20 merkins, to cone 3, 30 Carolina dry docks, cone 4, 40 2 is 1 flutter kicks, to cone 5, 50 air squats, then to cones 4, 3, 2, and 1 doing each of the assigned exercises again.
Ab work for a quick rest. In cadence we did varying numbers of LBC’s, American hammers, hello dollys, and big boi situps.
Round 2
Same deal with the cones as before except numbers of exercises were 5, 10, 15, 20, and 25 respectively. All exercises done with a cinder block. Cone 1 was squat thrusters, cone 2 kettle bell swings, cone 3 was shoulder presses, cone 4 was curls, and cone 5 was tricep presses.
Finished with more ab work doing flutter kicks and levers in cadence in varying numbers.
Ended in the COT with Rockwell as the 6.
Q School Prep
Mission
Principles
Pax
Bourbon
Casper
Jimmy Dean
Raven
Meatloaf
Flo (Q)
The Thang
Rucked 2.7 miles discussing the F3 leadership development process (LDP).
The four components of the LDP:
Schooling
Apprenticeship
Opportunity
Failure
COR, NOR & COT at the beatdown.
The Fortress 300
Pax
Van Gogh
Doubtfire
Huffy
Casper
Raven
2 Buck Chuck
Meatloaf
Landslide
Heidelberg
Lego
Enron
Nimbus
Bourbon
Chanel
Fudd
Boyz 2 Men
Jimmy Dean
Jennay
Callahan
Biggie
Hazmat
Mulan
FNG (Nitrous)
Flo (Q)
Welcome
Mission
Principles
Warm up
SSH (25)
Arm circles OYO
Twists OYO
The Thang
25 reps per exercise w/ coupon
Swings
Merkins
Hammers (2 is 1)
Run (suicides)
Squats
Rows
Flutter Kicks (2 is 1)
Run
Lunges
Presses
Big Boys
Run
Deadlifts
Curls
LBCs
Run
Finish run as a group
COR 24
NOR
Six was 2 Buck Chuck
Named FNG “Nitrous”
Announcements
Prayer
Honored to lead 24 HIM! #ISI
Correction:
Pax list:
Heisenberg 🙂
QiC: Dropout
Pax: Ruck- Dropout, Footloose, Wrong Way
Run- Woodstock, Wall-E
Mission and Principles
2.3mi Ruck
COT after beatdown
Q – Meatloaf
PAX: Popeyes, Ringo, Bereta, Mile High, Woodstock, Lavar, Bongo, Landslide, 5Wood, Wicked, Vila, Enron, Geppetto
Introduction – Welcome to F3
Fitness, Fellowship, Faith
Mission: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
5 Core Principles
1. Always free
2. Open to all men
3. Always outdoors
4. Led in rotating fashion of non-professionals
5. Ends in a CoT
Disclaimer: You v You
Warm-Up
1. Chain Breakers x15
2. Windmills x10
Beatdown:
We will be working out in a line, completing a set of exercises, moving out to a certain point, returning, and repeating.
Beatdown: 30 minutes
1. Legs – Jump Squats x20
2. Core – Plank Jacks x20
3. Chest – Wide Merkins x20
4. Move out – Bear crawl
5. Move back – Sprint
Cool Down: 100’s
1. Air Presses
2. Merkins
3. LBC’s
Close
Count-a-rama
Name-a-rama
FNG naming?
6 – Mile High
Announcements
Prayer
QIC – Stark
Pax – Huckleberry, Isosceles, Simmons, Coconut, Crackshot, Chopstick
The Thang
Hammertoned
Tabata style workout. 45 seconds on, 15 seconds rest. Each round had 4 sets. All with sledgehammers!
1.) Hammer Punches
2.) Squat with row
3.) Shoveling
4.) American Hammers
5.) Driving a Fence Post
6.) Squat Thrusters
7.) Tree chops
8.) Hammer Lunges
9.) Bicep Curls
10.) Knee Strikes
NOR COR, YHC forgot to let Huckleberry do the 6. Ma bad! Thanks to the support from our Pburg and Maumee PAX leading out here and Smokey for starting it. Now lets get those GR folks leading and building it up so those boys can run with it!
Always an Honor
Always a Pleasure
~Stark
PAX – Landslide, Lyman, Simmons, Bongo, Woodstock, Meatloaf
Q – Lonzo
Fitness, fellowship, faith
Mission statement
Principles
The thang
Team Murph
Ran a little over .6 miles, stretched and then paired off and completed murph PT together, 100 pull-ups, 200 merkins, 300 air squats.
Mosey back to cinder blocks and completed F Covid 2+
19 reps of
Flutterkicks
Up Downs
Carolina Dry Docks
Kettle bell swings with block
Crucible Merkins
Outlaws
V up roll ups
Imperial Squat Walkers
Dirty Girl Man Makers (3 merkins, 3 curls, 3 presses = 1)
COT
Several announcements for Q school, 9/11 stair flight challenge, and Iron Pax.
Closed with a short prayer
14 HIMs met up at the Necropolis for a change of scenery this Q-school week.
Q: Hannibal
Popeyes
Spaulding
Enron
Coconut
Stark
Mile High
Beretta
Ringo
Jennay
Fossil
Geppetto
Gypsy
Peach
Started with Mission and Principles.
A few exercises in cadence: SSH, Merkin, Windmills
Then starting with 10 Merkins then run down the parking lot and do 1 Starfish Sit-ups then run back and drop to 9 merkins and raise up to 2 Starfish and so on…
after about 20 minutes moved the cones closer and did another 10 to 1 starting with 10 Imperial walkers and 1 Squat and a bear crawl between cones.
Got in a circle on our six’s and held legs raised off the ground and did a leg raise as each PAX ran past until everyone did one circle.
Finished with a circle of trust.
Thank you!
9/12/20 – Q School Beatdown
Q – Jennay/Smokey/Mercy
AO – The Fortress
Pax
Simmons, Gepetto, Woodstock, Dutch, Ponzi, Callahan, Meatloaf, Venom, Dropout, Huffy, Homeslice (FNG), Huckleberry,Megaphone (FNG), Thai Guy, Landslide, Fossil, Enron, Wipers, Doubtfire, Rockwell, Hannibal, Stark, Mulan, Bourbon, Flo, Hacksaw, Bongo, Van Gogh, Shawshank, Isosceles, Coconut, Casper, Nimbus,
Co-Q: Mercy, Smoky, Jennae
Open
Mission – Jennay
5 Core Principles – Smokey
Disclaimer – UvU – Modify as needed – Mercy
Thang
Warmup – Smokey
21’s
Explanation of beatdown – Jennay
Several stations around large track
3 Main Stations will be split between site Qs to teach concept
Cadence – Modifications – Pickup the 6
Count O Rama – Split Groups (3 Groups) – Mercy
Cadence
4 Count Merkins
4 count Flutter Kicks
4 count Mt Climbers
4 count squats
8 count man makers
Modify
Air Squats
– Modify down – Treehuggers
– Modify up – Squat Thrusters
Plank jacks
– Modify up – plank jack shoulder taps
– Modify down – plank
Merkins
– Modify up – hand release
– Modify down – go to knees/ on a pole or tree
Burpees
– Modify down – merkin + tempo squat
– Mid level – no merkin
– Modify up – add squat jump
The 6
– Burpees – after 15 Burpees find a partner and do them with him until everyone is done
– Absolution – after 15, pick up the 6
– Lt Dans – after 15 pick up the 6
– Repeato – 10 of Each exercise (10 burpees, 10 absolutions, 10 Dans) then pick up 6
– Hard Sprint to next station, pick up 6
Close
Count O Rama
Name O Rama
The 6 – Callahan
FNG – Homeslice / Megaphone
COT
We’ve been Thunderstruck!! CANCELLED due to a lightning storm that just wouldn’t quit!!
The Beatdown was ready to go with 4 stations that we designed with the intent to get the best of the PAX to complain (which is always one of my main goals)!!
Q tip #1 If they ain’t complaining they ain’t training, and they sure as heck ain’t getting any better! Design the beatdown to challenge the best, but won’t leave the six behind! We can all modify if necessary!
I won’t post the actual beatdown here because I want to use and maybe slightly modify for a future beatdown.
Note: Meatloaf might have posted a pirated copy, but with his work ethic its hard to not to turn over the top secret documents (plus give him the ok to post said pirated document).
The decision to cancel was pretty easy after the second line of storms rolled in. All kidding aside, the safety of the PAX is most important.
God Bless Ya’ll!!!
Huf
Backblast – September 12. 2020
AO: The Fortress
QIC: Geppetto
PAX: Flo, Geppetto, Bourbon, Ponzi, Homeslice (FNG)
Workout: Leadership Ruck
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”:
This ruck was designed to be a QSchool Week style ruck with tips and tactics on how to Q an effective ruck.
Wear reflective clothing, have a headlamp and gloves, incorporate PT, ruck at a good pace (16-17 min/mile), rotate left side line so guys get an opportunity to chat with multiple PAX, have a watch/times for PT intervals and to make sure you finish on time, finishing early is better than finishing late, be safe at intersections, have crossing guards.
Every five minutes we stopped for (10) reps of PT: merkins, squats, overhead presses, upright rows, curls. We rucked a total of 1.95 miles.
Spreadsheets from the Gloom: Beautiful morning for rucking! Welcome Homeslice! Honored to lead this group!
13 Men joined me to start the week out right with there DRP!
Q: Hannibal
Geppetto
Huffy
Bourbon
Enron
Peach
Lego
Zelda
Casper
Popeyes
Beretta
Ringo
Mile High
Van Gogh
We did the Murph!
QIC – Stark
PAX – Woodstock, Coconut, Jennay, Peach, Hacksaw, Spaulding, Isosceles, Mile high, Dutch, Lego, Landslide, Fossil, Stalker
Double Thang –
Set up two simultaneous Workouts so the Iron Pax competitors could give week 3 a go and so the non Iron Paxers could have an interval run around the track.
Iron Pax Week 3
400m Run, 100 Merkins
400m run, 90 Squats
400m Run, 80 Merkins
400m run, 70 Squats
400m Run, 60 Merkins
400m run, 50 Squats
400m Run, 40 Merkins
400m run, 30 Squats
400m Run, 20 Merkins
400m run, 10 Squats
800m Run
Interval Run,
4 Laps warm-up
4 Laps, sprint the straights and jog recovery the curves
4 laps, High knee the first cone section, sprint to second cone, recover on the straights
4 laps, High Skip the first cone section, sprint to second cone, recover on the straights
4 Laps recovery cool down
COR NOR and Coconut was the 6. Gave strong words on the bonding and coming together of our core group with the Iron Pax. Prayers for Raven and the loss of his father unexpectedly yesterday.
Always An Honor
Always my Pleasure
~Stark
Q: Meatloaf
PAX: Casper, Geppetto, Enron, Bootleg, Ponzi, Popeyes, Ringo, Bongo, Better Offer
Ruck: We rucked… for 3 miles.
13 Men joined me on this great evening for a fun time!
Start with mission and principles.
Q: Hannibal
Chanel
Tupac
Huffy
Huckleberry
Chubbs
Luigi
Nomad
OK
Fallout
Moana
Bagels
Steveo (FNG – Tupac – Random off the street)
Twiggy (FNG – Tupac – Random off the street)
10 Burpees
Run around small oval island
10 Squats
Run around small oval island
10 Merkins
Run around small oval island
10 Big Boys
Run around small oval island
Bear Crawl 10 Yards and back
Run around small oval island
10 Lunges (2 is 1)
Run around small oval island
10 Carolina Dry Docks
Run around small oval island
10 Crunchy Frogs
Run around small oval island
Repeat-o
On your six in a big circle with legs out held 6ish inches off the ground as PAX run by you lift them up, next PAX runs after one ahead of you get 3 people away. Each PAX did two laps.
CoT to finish
BYE BONGO
Woodstock, Landslide, Lonzo, Chalupa, Simmons, Flo, Bongo, Rudy, Footloose, Lyman, Mercy (q)
INTRO, MISSION, PRINCIPLES
Bongo last beatdown with Black Swamp before moving to Texas is 9/19/2020. His first post was 3//9/2019. THis post was #254.
MOSEY to other side of High School -spot had good grass, sidewalk, wall and plenty of parking lot space, and was well lit
The thang:
Cones Set out 20 feet off sidewalk. Exercises coordinated with the letters BYE BONGO
Bear Crawl
Yul Brynner (of the Magnificent 7 – 7 types of merkins is 1 Yul Brynner – Carolina Drydock, Wide merkin, Merkin, miltary aka Ranger merkin, crucible merkin, Chuck Norris Merkin – on knuckles.)
Everest – lunge step, lunge step Squat.
Burpee
Outlaws – circles with legs extended on your 6
Nipple scarper merkins – use curb knees to one side, hit curb with one nipple. Rotate sides
Gorilla humpers – wider stance monkey humper
OP – over head claps in people’s chair (aka wall sits)
Pair up in groups of 2. As a pair, the goal was 254 reps of each exercise – the number of posts Bongo has had.
While one partner was doing the Bongo exercises, the other partner did BYE out to the cone and back. Bear crawl to cone – Yul Brynner, Everest back.
For the burpees, counted the total burpees of the group, then moved to next exercise. For exercises that 254 was reasonable for 1 pair to hit, once a pair hit 254, we moved to the next exercise as a group. Fortunately Simmons and Woodstock were paired up.
PAX made it through all 5 exercises while a playlist curated for Bongo played – miss you songs, plus songs about Texas – https://open.spotify.com/playlist/7pNE4pVsZjrRnCFTjNP0Gc?si=SV-M6ewlRE2Z_MjG_HeIdA
Mosey back to start point.
COR, NOR, the 6 happened to be Bongo, announcements, prayer intentions.
Always fun to lead. Always great to be out with the PAX. Made some last minute adjustments to approach to reps on the fly. 254 is a big number.
Respect to Bongo for hitting that Number. Bongo was a staple at the Battlefield when it started. Battlefield started the week after his first post. Bongo’s cheery disposition and encouragement to everyone will be missed.
Breaking Down Your Walls – The Beatdown
Another Huffy Production!
A perfect morning for a Beatdown with 11 of my F3 PAX Brothers (12 Total).
The PAX Include: Huckleberry, Popeyes, Ringo, Beretta, Stark, Hannibal, Peach, Spaulding, Fossil, Meatloaf, Callihan, and Huffy (Q).
We started on the COT. Did the Mission Statement and Core Principles:
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you modify if too easy, too hard, or too stupid!
We got into 4 groups of 3 and jumped right into the beatdown without demo-ing the Progressive BBS, the Superman Merkins, the Calf Raise Jump Squats, or the Imperial Squats. Sorry boyz!! Just lost track and got too excited about the Beatdown!!
We did all 2 or 3 exercises at each station and went on to the next one. The Beatdown was:
Station #1
A Burpees 15 Reps
B American Hammers 20 2 is 1
C Step Ups / Box Jumps 20 Reps
Proceed up the Hill Side
Station #2
A Superman Merkins 20 Reps
B Big Boy Shoulder Press (Progressive Count) 20 Reps
Lunge to the Corner
Station #3
A Decline Merkins 25 Reps
B Calf Raise Jump Squats 25 Reps
Down Stairs and Ramp to Hand Rails
Station #4
A Austrailian Push Ups 25 Reps
B Incline Close Grip Merkins (on the bar) 35 Reps
Run to the Docks at Hood Park
Station #5
A Dips 35 Reps
B Bicycles 35 2 is 1
Run Up The Hill
Station #6
A Imperial Squat Walkers (Step,Step,Squat) 25 Reps
B Merkins (Head Down Hill for Added Difficulty) 35 Reps
Run to the Station #1 at Riverside
Repeato
I was overjoyed at hearing some of the HIMs I respect complaining about the exercises during the beatdown! Music to my ears!! I love hearing the PAX pushing themselves to their limits!!
We ended in the circle of trust. Everyone made it back! Did a Counterama / Namerama. Peach was the 6 and talked about how F3 is like being on a competitive team that pushes him to get better. Since Peach has joined F3 he’s been killing it!! Much respect to you Brother!! (And looking forward to a Peach Q). Prayers we for Raven’s family as they morn his father and Bongo on his relocation. Before I end this thing, I would like to challenge the PAX to continue to strive to get better and to become the Man you were created to be (or the best version of you) daily!!
F3 BEATDOWN
Q: Rick “Huckleberry” Thielen
9/19/20 @ 6:30 a.m.
The Fortress (Grace United Methodist Church Parking Lot)
PAX:
Thai Guy
Venum
Wipers
Doubtfire
Spaulding
Mulan
Two Buck Chuck
Heisenberg
Fossil
Crank
Stark
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
MISSION:
To plant, grow and serve small workout groups for the men for the invigoration of male community leadership.
PRINCIPALS:
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
5. End with a Circle of Trust
CIRCLE UP AND COUNT OFF: (1-12)
FNG (Friendly New Guy): None
THE THANG:
Burpee Jumps to Cone: 30’
Broad Jump then a Burpee
Lunges to next Cone: 30’
10 Merkins
Push Ups.
4: 20 V-Up Roll Up (4 Count = 1)
Start laying flat on back with arms extended above head. Do a full sit up and touch your toes. As you are returning, when mid back hits the ground, raise the legs to 45 degrees and hold legs and crunch up and touch your toes. 4 count = 1.
5. 30 LBC’s
Crunches while on your six.
6. 40 Squats
Standing position, arms crossed chest, back straight then bend at knees down as deep as you can into a sitting position and return to standing position.
8. Burpee Jumps to next Cone: 30’
9. Lunges to next Cone: 30’
10. 10 Up Downs
High Knee for each knee then you drop so your chest hits the dirt and bounce back up to standing position.
11: 20 Imperial Walker (2 is 1)
Standing with hands on head as if you are doing a sit up. Lift your knee to the opposite arm”s elbow. Repeat with other knee and opposite arm’s elbow.
12. 30 American Hammers (2 is 1)
While on your six in partial sit up position with heels just off the ground, twist at the waist so that both hands held together almost touch the ground beside your waist, alternating in cadence from side to side.
13. 40 Big Boy Sit-ups
While on your on your back with knees in partial sit up position and your hands behind your head, raise up to touch your chin to your knees and then back down.
14. Burpee Jumps to next Cone: 30’
15. Lunges to next Cone: 30’
16. 10 Diamond Merkins
17. 20 Lt. Dans
18. 30 Bicycle Kicks (2 is 1)
19. 40 Hello Dollies
20. 1 Suicide Run (each Cone and Back)
21. Sprint full length back to starting line (180’)
22. Repeato…
Final 10 minutes:
Circle up and in Cadence: Individual PAX selection 15 reps each.
CIRCLE OF TRUST:
Count Off
NOR
Six was Mulan
Ask for Announcements
Prayer Intentions: Bongo, Raven, Teachers/Students/Schools, Thai Guy and Vee, General Intentions
Prayer
Concluded at 7:30 a.m.
PAX- Bongo, Hazmat, Flo, Houdini, Ponzi, Footloose, Moana, Huffy, Lego, Meatloaf
Q – Isosceles
We talked about qualities that described Bongo. Loyalty and Accountability were the two qualities we focused on. I used the Q source to guide the discussion. We also planned to do 256 x 2 = 512 reps to honor the 256 Bongo posts. The X2 was to show Bongo we will be with him for the next 256 posts.
10 sets of 51 were planned. We did squats, mountain climbers, 51 yards of rifle carries. Then we ran into a planted coupon….the big barn beam. Several shoulder sets of shoulder presses and upright rows later, we decided to carry the beam back to the battlefield. Got back to the battlefield in plenty of time to have a nice discussion about accountability and general “what we like about F3” talk. Ended with countarama, namarama, and a prayer.
PAX- Simmons, Mercy, Bongo, Vila, Woodstock, Popeyes, Peach, Huckleberry, Ringo, Mile High, Bourbon, Meatloaf, Geppetto
Q – Isosceles
6:30 Opening/Quick Stretch
6:35 Cadence Work
6:40 Cadence Work
6:45 Viscious Square
6:50 Viscious Square
6:55 Viscious Square
7:00 Grip, Rip, and Roll or
7:05 Walk Like an Egyptian
7:10 COT
7:15 End
Cadence Work
1) Plank Jack Shoulder Taps
2) Mountain Climbers
3) Stationary Ape Hops
4) J-los
5) Turkish Get Ups
6) Box Cutters
7) Absolutions
Vicious Square
First 8 minutes
– As guys are walking around the square with rifle carry, the first two walk to the center and perform 15 up downs
Last 7 minutes
– As guys are shuffling around the square with rifle carry, the first two walk to the center and perform 15 squat thrusters
Pax: Ponzi, Ringo, Popeyes, Bootleg, Raven, Casper, Geppetto, Enron, Dropout, Meatloaf, Dropout (Q)
2.92 mile ruck into Pburg
COR
NOR
COT
Music Factory
Lonzo, Simmons, Homeslice, Stalker, Lego, Bongo, Hazmat, Meatloaf, Houdini, Dropout, Huffy, Moana, ROckwell, Shawshank, Flo, Landslide, Wall-e, Rudy, Ponzi, Isosceles, Footloose (Q), FNG:
Intro, Mission, 5 principles
Girls: Beastie Boys Imperial walkers whole song. Side Straddle hops on the word GIRLS.
RUN to C4 pole and back
Flower: Fat boy Slim Start face down on ground Merkin up on UP and down on DOWN. Hold plank in between
RUN to C4 pole and back
Step by Step: New Kids on the Block Lung and squat on the word STEP. hold squat. Rotate legs
RUN to C4 pole and back
Push it: Salt n Peppa. Lay on back. Vertical Chest press with coupon on the word PUSH.
RUN to C4 pole and back
Blur: Song 2 Burpee on WOOHOO. High knees while waiting
RUN to C4 pole and back
Crawling: Lincoln Park Bear crawl on CRAWLING. LBC while waiting
RUN to C4 pole and back
You can’t touch this: MC Hammer Plank shoulder taps on the word TOUCH. Hold plank.
RUN to C4 pole and back
Whoomp! There it is: Tag Team Monkey humpers on the word WHOOMP. Air press while waiting.
RUN to C4 pole and back
COT:
Countoramma
Nameoramma
6 – Bongo
Presented gift to Bongo for last post with Black Swamp/Toledo before moving to Texas.
Announcements
Prayer
VQ = Logan “Shawshank” Scheurer
PAX=
– Alan “coconut” Davies
– Charlie “Flubber” Wickersham
– George “Dutch” Bertz
– Jeff “Spaulding” Lonsbrough
– Matt “Stark” Yarder
– Mark “Landslide” Trimble
– Jonathan “Bourbon” Burns
– Jessie “Fossil” Miller
– Dan “Mile High” Cordell (name/spelling from backblast is inaudible????)
Thank you for the opportunity and great feedback.
Q: Meatloaf
PAX: Gepetto, Mercy, Lonzo, Simmons, Woodstock, Vila, Peach, Tupac, Isoceles, Spaulding, Ringo, Popeyes, Mile High, Rudy, Footloose
Beatdown is organized where there is a “Home Base” where exercises are completed, then PAX go out to different stations where exercises are completed there. After each Station, PAX return to Home Base, complete HB exercises and move on to next Station.
Home Base:
40 Side Straddle Hops
40 Air Presses
Station #1:
10 Jump Squats
20 Wide Merkins
30 American Hammers 2:1
(Home Base)
Station #2:
10 LT. Dan’s
20 Merkin Shoulder Taps 1:1
30 Jump Tucks
(Home Base)
Station #3:
10 Jungle Boy Squats
20 Hand Release Merkins
30 Plank Jacks
(Home Base)
Complete rotation until time is called. We went for approximately 35 minutes.
COT
6: Simmons
Prayer
Q: Smokey
PAX: Crackshot
we want simple after the push for IPC we did some hill work run to the top of the hill did 30 flutter kicks(2 is 1) then at then ran back down the hill and did 30 presses repeato counting down 2s. Then started over doing big boi sit ups at the top and curls at the bottom.
COT we prayed for the safety of out law enforcement and that school will continue to push through during these trying times.
The Site: Wakanda
The Q: Lavar
The PAX: Woodstock, Lyman, FNG (Fraction), Simmons, Landslide, Meatloaf, Footloose, Rudy, Lonzo, Tupac
The Thang “Pyramids”
4 cones approximately 5-7 yards apart. We rifle carried our cinder blocks from the shovel flag to cone #1. At cone #1, we did 4 core exercises, LBC’s, Freddie Mercuries, American Hammers (2 is 1 with the block), and then Penguins (aka Toe Touchers). We started with 2 LBC’s, then 4 FM’s, then 6 AH’s, then 8 Penguins, and so on up to 20 and then down by 2’s from 20 to 2. Great core burn. When finished, you had to stand up with your block extended over your head. Then rifle carry the block to cone #2. At cone #2, same rep sequence but we focus on chest with merkins, decline merkins, incline merkins, then block chest presses. Rifle carry to cone #3. Same rep sequence except focus was on legs. We did squats, 2 is 1 lt dan’s, monkey humpers, and stationary 2 is 1 lunges. Onto the final cone where we had to cut it short due to the time. We did 10 manmaker burpees followed by 10, 4 is 1 mountain climbers.
In the COT Simmons was the 6. The camaraderie and the push keep him coming back. He is just a week away from his 1 year anniversary! Our FNG was named fraction as he is the 10th out of 11 kids. Toledo native who was homeschooled but is now working as an engineer at Pilkington.
F3 Blackswamp
Fun with Ponzi 9/22/2020
@The Commons
Pax: Charmin, Magladon, Nomad, Fallout, Ok, Luigi, Tupac, Flo, Houdini, Shawshank, Huckleberry, Chanel, Moana, Chubbs, Ponzi (Q)
Mission
Principles
Warmup Stretch: 20 of each Armcircles, Windmills, 21’s, airjumps, squats
Main workout to reach 100 in 100 days challenge – merkens and kettle bell swings
2 sets of 52 of the following: Merkens, then LBC’s, then kettle bell swings, Lunges and final if time Big Boy situps
Final exercise , Sally Up Sally Down 3min
COT
09/26/2020 at the fortress
a ‘Cindy-tronic’ remix of some IronPax exercises from 2020.
PAX (22): Chopstick, Stark, Nitrous, Dutch, Huffy, 2 buck chuck, Lego, Charmin, Jennay, Ponzi, OK, Nimbus, Heisenberg, Enron, Huckleberry, Shawshank, Flo, Callahan, Wipers, Fossil, Moana, Coconut (Q)
In the misty morning fog, PAX gathered around the shovel flag with Cinder blocks (Cindy) in hand for some work and play.
Intro: F3 is Fitness, Fellowship, and Faith. the mission is to plant grow and serve small workout groups for men to reinvigorate male community leadership. This is through 5 core principles–1) open to all Men and 2) always free. 3) always held outdoors and 4) led by a member of the group in a rotating fashion. 5) we end in a circle of trust.
THE THANG:
Warm-up
SSH in cadence
Windmills in cadence
Alpos in cadence
Goblet squats in cadence
NEW EXERCISE–Globetrotters in cadence: for globetrotters, take a one handed (R) hold on the top of the block, swing it behind your back and pass to your left hand, then swing it the rest of the way around to the front where you pass back to R. For cadence, count each time the block switches hands, so 2 complete circles will be 1. Switch directions half way.
PAX counted off into 4 teams of 5 or 6 and each team was given a frisbee golf disc and instructions. Teams scattered to a 4-hole mini-loop of the course at Woodlands park for a shotgun start. The basic idea was some block work before each throw, and rifle carry between throws and holes.
prior to 1st throw: 20 block curls
prior to 2nd throw: 20 kettle bell swings
prior to 3rd throw: 20 alpos
prior to 4th throw: 20 goblet squats
prior to 5th throw: 20 big boy sit-ups–feet in block
prior to 6th throw: 10 manmakers
if the team can complete the hole in < 6 throws, additional work can be skipped. rifle carry to the next hole and begin again with curls.
After completing the 4 hole circuit (or when time is short) return to the shovel flag for a wrap up circle of congratulation (# reps of an exercise = to each team's worst hole score).
COR, NOR, 6 was two-buck Chuck, announcements and prayer intentions.
Glorious September Saturday in NW Ohio, and an honor and privilege to lead these fine men.
##Coconut
Leadership Ruck
Quadrant 2: Live Right (Purpose)
F3 Mission
Principles
Pax:
Meatloaf
Jennay
Moana
Geppetto
Huffy
Flo (Q)
Rucked 2.5 miles in pairs discussing the live right quadrant.
Live right requires self-sacrifice and the Sky Q and others before self attitude and mindset.
Where are you on the Survivor Servant continuum (the Sur Ser Continuum)?
Discussed takeaways
COT after beatdown
Pax: Wall-E (Run), Lonzo, Rudy, Footloose, Stalker, Mercy, Fraction, Lyman, Dropout (Q)
The Thang: 2.45 mile ruck. Every 5 min, drop down to Smurf squat position and continue rucking for 30 sec…or until Q’s legs started to burn, whichever came first.
Pax: Lonzo, Rudy, Footloose, Mercy, Fraction, Lyman, Fat Amy, Landslide, Simmons, Wall-E, Rockwell, Dropout (Q)
The Thang: Pax had to work through grades 1-12 to see if they could graduate. Each grade added a new exercise to be done with all previous grades exercise. Grade level finished with a lap. Total reps for each exercise in parentheses.
1. SSH (144)
2. Big Boys (132)
3. Plank jacks (120)
4. Flutter kicks 2is1 (108)
5. Merkins (96)
6. LBCs (84)
7. Curls (72)
8. Squats (60)
9. Imperial Walkers 2is1 (48)
10. Rows (36)
11. Lunges 2is1 (24)
12. Burpees (12)
Graduating class took a picture after beatdown.
QIC – Stark
PAX – Spaulding, Hannibal., Callahan, Flo, Cocnut, Fossil, Huckleberry, Popeyes, Barretta, Mile High, Casper, Lego
The THNAG
Running Man at the Wall.
We all started at top for a change in view. Each pax had to perform each round of exercises to exhaustion OYO. Once form broke and muscles hit exhaustion then they had to perform the active rest exercise and then go back into the main exercise.
Exercise / 10 count Active Rest
Round 1 – Merkins / SSH
Round 2 – Squats / Freddy M’s
Round 3 – Diamond Merkins / SSH
Round 4 – Bonnie Blaires / Freddy M’s
Round 5 – Traveling Merkins / SSH
Round 6 – Smurf Jacks / Freddy M’s
The timer for each round was one of the PAX. They could choose to either run the entire ramp down and up. Or take the shorter stair path and perform 10 burpees at bottom and then head back up.
We were able to run through each round twice and each pax got to be a timer. Lego was our last so we had to alternate between absolutions and burpees to exhaustion until he returned.
COR, NOR, Fossil was the six. And I am sure it was a good one because he stood in the middle for a while and talked…but the ENTIRE time he started talking a non stop stream of traffic rolled by and we couldn’t hear a damn thing!
Always an Honor
Always My Pleasure
~Stark
QIC – Stark
PAX – Geppetto, Isosceles, Shawshank, Spaulding, Meatloaf, Bourbon, Peach, Huffy, TuPac, Coconut, Vila, Enron, Ringo, Popeyes
The Thang
TOP GUN Workout (Thanks FiA)
In Cadence warm up to show a few new moves: Narrow Squat Twist, Raggedy Anns, Plank Moguls
!0 min EMOM workout
Rotate through 10 reps of 5 different exercises on repeato. Every minute on the minute you hit a danger zone exercise then get back into the work you left off.
Round 1 – Legs
10 reps each of:
– Jump Squats
– Alternateing Runners Lunge
– Raggedy Anns
– Narrow Squat Twist
Danger Zone – 2 Lt. Dangers
Then to get a little cardio in we ran our flight path. 5 mountain climbers to rev up our engines then lap around the parking lot for a fly by and end with 5 burpees
Round 2 – Core
– V-Ups
– Rosalitas
– Leg Levers
– Plank Moguls
– Kick Throughs
DZ – 2 reps of 8 Count Body Builders
No time for another fly by so we did a 6 min round of arms
Round 3 – Arms
– Mike Tysons
– Carb Kicks
– Declined Merkins
– Carolina Dry Docks
– Lying Tricep Press
COR, NOR and Peach was the Six with a great message of the glue the Iorn Pax brought to the Black Swamp once again this year. Prayers for our county, Life Saver in FiA and her family, and Little Katelyn and her fight with cancer.
Alway an Honor
Always My Pleasure
~Stark
3 of us gathered to get better this Saturday in the gloom!
Q: Hannibal
Crackshot
Smoky
The things
10 Lunges w/block of not
20 Decline Merkins
30 Big Bois
40 Curls
Run (down towpath and back down alley)
10 Squats w/block of not
20 Incline Merkins
30 Flutter Kicks (2 is 1)
40 Shoulder Presses w/ block
Run
10 Calf Raises w/block of not
20 Bench presses w/ block
30 Leg Raises
40 Tricep Extensions w/block
Run and Repeat
Beautiful morning!
PArt 1
PAX: Lyman, Fraction, Mercy (Q), Peach, Footloose, Lonzo, Stalker, Meatloaf, Landslide
Intro, Mission, 5 Principles
The second best day after the Lord’s Day, is Leg Day. Legs are the largest muscle group, and if the sky’s out, thighs out. Part 2 is Thursday at Wakanda with Woodstock, and if you are present at Part 1, you are legally obligated to attend Part 2.
The thang:
Warmup – SSH, Windmills, Imperial Walkers in cadence.
Ruck/coupon welcome
Round 1:
Circle up – 40 seconds on, 20 second rest. Jump squats, rest, Jump lunge, rest.
5 rounds
Round 2:
11s: 10 standard squats 1 end, lunge to other end, 1 prisoner squat, Lunge back
9 squats, lunge walk, 2 prisoner squats. Progression continues
Round 3
10 Calf raises on curb, 5 bulgarian split squats each leg, 5 Lt Dans.
for 5 minutes
Repeat Rounds 1- 3 as desired.
Finisher: single leg glute bridge
COT,
Announcements: 10/24 FloRuck
Prayer intentions – Bongo, Jobs, COVID,
Boat Launchers run at the levy 9/29/2020.
PAX: Mile High, Bourbon, Doubtfire, Stark, Woodstock, Fossil, Landslide, Jennay, Spaulding, Coconut (Q).
Started off with Mission and core principles.
Quick discussion of running ‘gate’ or body carraige. Prime example is footstrike, with the braking effect of exaggerated heel striking contrasted with the efficiency of forefoot strike.
Warm up down 5th st. to Maple and then North on maple all the way to the end at the Maumee river boat launch. There’s a decent size hill there and the PAX did repeats of a 1/4 mile segment from bottom to top, alternating a normal running gate and a ‘heels off’ gate to accentuate the forefoot strike.
AFter 5 or 6 reps on the hill, we circled for quick comments on hill push–start before the incline, maintain on the incline, and then push over the top. Then moseyed back to the Levy.
Once back, PAX tried out form strides across the field using an easy-medium-hard progression, forefoot striking all the while. 2 sets of 3 closed out the run with good extension.
COR, NOR, 6 (Spaulding).
Lots of announcements.
Prayers for FiA group, Jennay travelling, Lucas county students headed into the classroom.
Addednum:
This is the LEG day that the Lord hath made, I will rejoice and be glad in it.
Glute Bridges were used as active rest between rounds.
Complete PAX List
Lyman, Fraction, Stalker, Footloose, Peach, Popeyes, Rudy, Landslide, Simmons, Mile High, Woodstock, Lonzo, Gepetto, Mercy (Q)
Announcements: 10/24 FloRuck, 10/2 3rd F Leadership at Rolf Park Pavilion, Thursday eves at the La Biblioteca in maumee.
11 Men today at the Wall to put in some work
Q Mile High
Ringo
Beretta
Popeyes
Hannibal
Stark
Raven
Lego
Fossil
Spaulding
Callahan
Some warm ups, SSHs, Squats, Neck circles, arm circles, hip circles.
4 Stations with 2 exercises each
1: Run to Hood park, 25 T Merkins and 25 2 is 1 Toe Taps on the curb
2: Run back the the Wall, 1 partner holds high decline plank with feet on bench while other does 25 squats, switch and repeat
3: Bottom of ramp, 1 partner holds Al Gore while the other does australian merkins, switch and repeat
4:Top of stairs, 1 partner does SSHs while other does 25 box cutters, switch and repeat
And back to one
Pax: Lyman, Lonzo, Landslide, Simmons, Schlissel (FNG, Lonzo), Meatloaf, Fraction, Mercy, Coconut, Footloose, Rudy, Woodstock
QiC Woodstock
Part 2 was an all upper body beatdown response to Mercys claim that he could smoke legs more than I could smoke upper body. He did a great job, but I am pretty sure it was a draw. Besides, no one cares about legs when you are flexing in a mirror, except Mercy and his Ranger Panties.
It was cold and gloomy, perfect day to get on some of the apparatus available at Wakanda. 12 men with an FNG (unfortunately he is a Xichigan fan, but we let him stay). Other than Coconut joining us from across the river, it was a full body of Maumee PAX which was outstanding.
The thang:
Intro – 2 minutes
Warm up – michael phelps, arm circles, mosy with blocks to work out cone.
Round 1: 8 minutes then switch
Group 1 Back/Bi’s: 3 pullups, 5 curls, 7 rows (repeat – 5 sets), then bear crawl to cone and back, repeat.
Group 2 Chest: 5 HR Merkins, 7 Decline Merkins, 9 dips (repeat, 5 sets), crab walk to cone and back, repeat.
Switch
All: Core – plank jack, flutter kick, lbc, american hammer, mtn climber – 10 each, repeat for 5 minutes
Burn down: 10 merkins, 10 upright rows, 10 presses, 10 tricep press, 10 curls – all with pause reps/slow reps – active rest between – bear crawl/lunge walk, or sprint field.
Welcome fng Schlissel, Simmons was our 6, and 4 pax stayed after to knock out 100 Merkins.
VIVA 10/1/2020
Q Moana
Pax: Isosceles, OK, Luigi, Chanel, Shawshank, Houdini, ticket and lavar
Warm up:
20 SSH
Between each exercise 50y sprint
All exercises done in cadence
Round 1
10 burpees
20 merkins
30 squats
40 big boy sit ups
Round 2
10 burpees
20 Carolina drydocks
30 rev. lunge
40 Freddie Mercurys
Round 3
10 burpees
20 Diamonds
30 rocket jumps
40 heels to heavens
Round 4
10 burpees
20 hand release merkins
30 glute bridges
40 mountain climbers
Round 5
10 burpees
20 merkins
30 squats
40 big boy sit ups
COT
Q: Smokey
PAX: Crackshot, Merida
The thang
Each stop you do one exercises then you rifle carry to the next stop once you get to the end carry your bock back to stop one and do the next exercises on the list.
At park Bridge
20 curls
20 overhead arm extension
20 presses
Rifle carry to shelter
20 squats
20 lunges(1 is 1)
20 calf raises
Rifle carry to blue bell Bridge
20 big bois
20 American hammers(2 is 1)
20 each side wood chops
Carry block back to park bridge
COT: we prayed for crackshots grandma whos not doing well and smokey great uncle who is also not doing well and for everyone to be safe as the weather starts to change and gets colder
It was an honner to lead this men this mornong
Pinch Hitter Ruck
Mission
Principles
Pax
Simmons
Schlissel
Mercy
Footloose
Lonzo
Flo (Q)
The Thang
Rucked 2.25 miles discussing the Q Source Leadership Development Process:
Schooling
Apprenticeship
Opportunity
Failure
NOR
COT @ Beatdown
A review of this years iron pax (in 45 mins)
F3 Mission & Core Principles
Warmup:
Side straddle hops
Phelps
Arm circles
1st act: week 2 & 3
40 pushups
Around the theatre
30 squats
Around the theatre
20 pushups
Around the theatre
10 Squats
After everyone finished their last squat we did a combined 10 man makers per Pax (110 in total). But, Every 5 per pax and we rifle carried 20 yds to the next line and did 5 more till completed
Whole group is done together.
Act 2: week 1 & 4
Murder bunny out 20 yds
10 blockee push ups
Murder bunny back
20 jungle boy squats
Murder bunny out
30 big boy sit-ups
Murder bunny back
20 curl/press
10 blockee jump burpees
When done, find a pax and bring them home. Then find another one. Whole group done together.
Encore Act:
10 total – 5 each, Murder Bunny out 20 yds and rifle carry back.
Whole group done together
Curtain call:
All slow jog around the Theater (Together)
Closing – COT
Pax:
Rockwell
Rudy
Footloose
Fat Amy
Schlissel
Landslide – six
Wall-e
Lonzo
Lyman
Mercy
Simmons -Q
BB for this past Saturday’s workout Peach VQ with Stark at The Fortress.
@Allen “LEGO” Reinmeyer, @Tommy “Callahan” Geary, @George “Dutch” Bertz, @John ‘Huffy’ Peer, @Bryan “OK” New, @Jeff “Spaulding” Lonsbrough, @Myron “Tupac” Bowers, @Daniel 👻Casper👻 Kubacki, @Douglas “Nougat” Mallette, @Scott ‘Mr. Glass’ Kurth , @Jay “Wipers” Meents, @Dave “Flo” Walbom, @Matt “Stark” Yarder (co Q), 🍑 (co Q)
Team Competition – 10 exercises (5 bonus exercises) + 2 pax running (alternating). 50 rep allocated per each pax.
1. Knerkins
2. Van Goghda
3. Supermans
4. Wojo Squat
5. Absolutions
6. Crunchy Frog
7. Lunges
8. Captain Morgans
9. Monkey Humpers
10. Nolan Ryan’s
Bonus Exercises if Finished with above
1. Burpees
2. Raggedy Ann’s
3. Diamond Pushups
4. Hammer Twists
5. Hello Dolly’s
Date: 10/5/2020
Time: 5:30 AM – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Dutch
Pax: 17 total:
Mile High, Ringo, Beretta, Popeyes, Vila, Landslide, Peach, Lego, Patriot, Meatloaf, Huffy, Enron, Woodstock, Spalding, Stark, Isosceles, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve, and grow men’s small workout groups, in order to invigorate 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 in a circle of trust (COT)
The Thang: Murph
1 mile run
100 pull ups
200 merkins
300 squats
1 mile run
5 Pax were able to complete this workout in the allotted time: Stark, Spalding, Isosceles, Woodstock, and Peach.
COT (Count-O-Rama, Name-O-Rama, and the 6)
The 6: Landslide
Q Spoke about Lt. Murphy. Then he spoke about finding your 3rd F and living it. Creating a better environment for the community around you.
Backblast – October 6. 2020
AO: The Necropolis
QIC: Geppetto
PAX: Meatloaf, Jeopardy, Ponzi, Peach, Popeyes, Ringo, Stalker, Better Offer, Lego, Geppetto
Workout: PT Ruck
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”:
Ruck with PT stops every five minutes;
1st stop: (10) Merkins, (10) Squats
2nd stop: (10) upright rows, (10) overhead presses
3rd stop: (10) lunges (10) Imperial Walkers
4th stop (10) flutter kicks, (10) American Hammers
5th stop (10) merkins, (10) squats
6th stop (20) curls, (10) overhead presses
Spreadsheets from the Gloom: Beautiful cool morning for rucking! PAX put in some nice work today Honored to lead this group!
We had 6 hardy souls come out today! They were Jeff Spaulding Lonsbrough, Jessie Fossel Miller, Alan Coconut Davies, Matt Stark Yarder, Daniel Mile High Cordova and the Q Mark Landslide Trimble. We ran Landslide’s Loop if you could make it with a couple of twists. We first ran to Hood Park where everyone ran up the hill at 3/4 speed and back down 5 times and then went on the loop. We were to meet up at Hood on the way back at 6:15. We kind of did that but most made it and we got 2 more hill runs in. We ran back to the Levy and ended in a circle of trust.
15 Men gathered today at the Commons for some work.
Q: Hannibal
Fallout
Luigi
Nomad
OK
Chanel
Huckleberry
Mr. Glass
Flo
Tupac
Charmin
Huffy
Thai Guy
Dutch
Houdini
Opening run for warm up.
1st and 10s: 10 Merkins & 1 Burpee run 100 yards jog back 90 yards, 9 Merkins & 2 Burpees run 90 yards jog back 80, 8 Merkins & 3 Burpees Run 80 yards jog back 70… conitnue this way until 1 Merkin & 10 Burpees.
Circle up for core work: Leg Climbers, box cutters, Freddie Mercurys, side crunches, super mans, plank circle with merkin on your count, on 6 hold feet 6″ off ground count off and left legs on your count.
Also threw in some JUMP squats for Eddie Van Halen’s passing
Thank you all!
PAX: landslide, stalker, Mercy, Lavarr, home slice, dutch, Lyman, meatloaf, Bourbon, Footloose, Simmons, Mile High, Popeyes, Ringo, Coconut, Rudy, Isosceles, Peach, Villa, Spaulding, Tupac, Woodstock
QiC: Woodstock
3Fs, Mission, Principles, and Disclaimer covered.
YHC – with a LOT of help from my friends – planted our first beatdown at FoD as Black Ops a long time ago. There were 6 PAX that were Wednesday regulars back then – Bourbon, Jennay, Landslide, Bambi, Tupac and YHC. Shakira, Rooster, and a host of others dropped in often. We played a lot of Ultimate Frisbee, did a lot of Tabatta, and high level cardio based beatdowns – lots of sprinting. Things change, people come and go, but it is great the of that core 6, 4 of us were present today to witness 22 PAX show out.
Those who know the history of FoD – the “hottest” AO on record – got a kick out of my method for determining reps and sets. It was a good laugh. I will admit I didn’t plan on 22 PAX though. Here is the Thang:
Rep count 1 (x) will be based on total # at FoD, count 2 (y) will either be a 2nd exercise or set count (up to 4) based on # who showed up at the last second.
With the block
1st cone – x squats in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
2nd cone – x flutter kicks (block overhead) in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
3rd cone – x decline merkins in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
4th cone – x block swings not in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
5th cone – x curls not in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
*We didn’t do this one, would have been awful* 5th cone – x manmakers, y thrusters, run to far end of the field and back (mod: bear crawl to next cone and back)
5th to 4th cone – walking lunges.
4th to 3rd cone – murder bunnies
3rd cone to 1st cone – rifle carries
CoT: Ringo was the 6 – really awesome to see this young man show up and push himself, even though he claims his dad has to roll his ass out of bed. Looking forward to watch him grow as a leader in our area and beyond.
Prayers and announcements.
Coconut, Landslide, Simmons, Meatloaf, and YHC stayed after to knock out 100 additional clean form reps of Merkins.
F3
Q: Rick “Huckleberry” Thielen
10/08/2020 @ 5:30 a.m.
The Wall-Perrysburg
“Balls to The Wall”
PAX:
Spaulding
Callahan
Fossil
Mr. Glass
Hannibal
Jennay
Mile High
Bretta
Lego
Ringo
Popeyes
Peach
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off (1-13)
FNG (Friendly New Guy): None
The Thang:
Warm Up:
20 Side Saddle Hops in Cadence lead by Spaulding
20 Lt. Dan’s in Cadence lead by Jennay
20 Windmills in Cadence lead by Hannibal
20 Squats in Cadence lead by Mile High
Station #1:
50 Australian Pull Ups (railing)
50 Big Boy Sit Ups
Bear Crawl up ramp to Station #2
Station #2:
50 Burpees
50 Mountain Climbers (2 is 1)
Lunges up ramp to Station #3
Station #3:
50 Lt. Dans
50 LBC’s
Run up ramp to Station #4
Station #4:
50 Imperial Walkers (2 is1)
50 American Hammers (2 is 1)
Karaoke to Station #5
Station #5:
50 Scissor Kicks
50 Hello Dollies
Run down the stairs to bottom to Station #6
Station #6:
50 Merkins
50 Air Pumps
Run up the stairs to top to Station #7
Station #7:
50 Squats
50 Side Saddle Hops
Run back to Station #4, down the ramp back to Station #1 and the COT
Circle of Trust:
Count Off (1-13)
NOR
Six was Jennay
FNG: None
Ask for Announcements and Prayer Intentions
Prayer
Concluded at 6:15 a.m.
Cover Your Six
QIC – Stark
PAX – Dropout, Landslide, Lyman, Coconut, Chanel, Fraction, Rudy
66 Burpee Ending. Can reduce number of burpees by naming correct original artist and cover band for each song on the playlist throughout the workout. Teams of 3-4.
6 Sets, 4 Rounds of EACH exercise Per set, 2 Exercises Per round
Tabata – 35 second work, 10 seconds rest. 30 seconds rest between Sets.
Set 1 – SSH, Opposite Knee Mountain Climbers
Set 2 – High Knees, HRR Merkins
Set 3 – Jungle Boi Squats, Kick Throughs
Set 4 – Plank Moguls, Alternating Cougar Crunch
Set 5 – Speed Skaters, Raggedy Ann’s
Set 6 – Speed Bag with Kickout, Mike Tyson’s
Songs
Cover Band Original Artist
1. Beat It – Fall Out Boy Michael Jackson
2. Lollipop – Farming Henley Lil Wayne
3. The Day I tried to Live – Sevendust Soundgarden
4. Behind Blue Eye – Limp Bizkit The Who
5. Rebell Yell – Dope Billy Ido
6. In the Air Tonight – Nonpoint Phil Collins
7. Somebody Told Me – Motionless in White The Killers
8. Knocking on Heavens Door – Guns & Roses Bob Dylan
9. No Scrubs – Weezer TLC
10. We Will Rock You – Maria Brink, Lizzy Hale, Taylor Momsen Queen
11. Pony – Far Ginuwine
12. I Don’t Care Anymore – Hellyeah Phil Collins
13. Word Up! – Korn Cameo
14. Come Together – Aerosmith The Beatles
15. Bad Company – Five Finger Death Punch Bad Company
16. Fell on Black Days – Halestorm Soundgarden
17. Faint – Memphis May Fire Linkin Park
Had a blast with this one. Ran long. Had to much fun playing with the trivia. COR, NOR, Fraction was the six. It was really cool leading today. 50% of the PAX were newer to the group that I hadn;t worked out with before. Great to see the growth! Keep it up boys!
Always an Honor
Always a Pleasure
~Stark
Q: Smokey
PAX: Merida, crack-shot
the thang:
Outdoor games
CORNHOLE(3 tosses at most)
If it goes in the hole – 5 burbees, 5 Lt. dans, 5 Absolutions
On the board – 15 merkins, 15 big bois, 15 squats
On the ground – 25 curls, 25 Air presses, 25 later exts
Bowling
0 – 100 side straddle hops
1 – 2 pins – 50 calf raises
3 – 4 – 40 flutter kicks(1 is 1)
5 – 6 – 30 leg raises
7 – 8 – 20 hello dollies
9 – 10 – 10 plank jacks
Ladder toss(3 tosses at most)
no bars – 100 side straddle hops
Top bar – 30 count high plank
Middle bar – 30 count wall sit
Bottom bar – 30 count Al gores
COT prays for covid and everything going on and for smokey and the deaths going on in his family. ended with one of my life mottos:
“accept you past without regrets, handle your present with confidence, face your future without fear”
it was an honor to lead these guys
Drop Dead Legs – The Beatdown! Another Huffy Production
Cast (or (23) PAX):
Heisenberg, Mulan, Enron, Wipers, Coconut, Chopsticks, Okay, Mr. Glass, Peach, Isosceles, Flo, Jenay, Landslide, Huckleberry, Spaulding, Lykan (FNG), Stark, Calihan, Lego, Doubtfire, Fossil, Two-Buck Chuck, Huffy (Q)
Started off in the COT where we went through the F3 Info:
1st F stands for Fitness, 2nd F stands for Fellowship, 3rd F stands for Faith
The mission of F3 is to plant, grow and serve small men’s workout groups for the invigoration of male community leadership.
The workouts are:
– free of charge
– open to all men
– held outdoors, rain or shine, heat or cold
– led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-And end with a Circle of Trust
The Disclaimer: Remember I am not a professional, and it’s you verse you, you’re the only one who knows your capabilities so modify if necessary.
With that said I demonstrated a couple of the new cinderblock moves and thoroghly confused everyone on my first explanation of the Beatdown. The workout consist of 5 lines, a starting line and 4 more spaced ten yards apart. A gave a starting number and exercise. At each station you double the number you do. An example would be 2 cinder curls. You do 2 cinderblock curls at the starting line, 4 at the next line, 8, at the next line 16 at the next line, and finally 32 at the last line. That’s 31 reps if you start at 1, 62 reps if you start at 2, and 124 reps if you start at 4. We also did suicides after ever 3 exercises. Simple Right?!? Once we started I heard grumblings over starting with 2 reps on certain exercises, and heard the PAX grunting to get through the later sets to a point where it sounded like Arnold Schwarzenegger working his way through a line in an action scene. I love the effort!! Total music to my ears!! The exercises were the following:
Start # Double Count at Each Cone
4 Staggered Squats
2 Cinder Curls
1 Man Maker
Suicide
1 Rock Star (Jump Tucks) No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins
4 Cinder-Bent Rows
Suicide
2 Thrusters
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings
Suicide
2 Jump Squats
2 Lower Half Cinder Curls
2 Decline Merkins Feet on Cinderblock
Suicide
1 Overhead Press
2 Upper Half Curls
4 Smurf Jacks No Cinderblock (Sprint Back)
Suicide
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
Victory Lap – Repeato Yay!!
Nobody finished the beatdown but Stark and Spaulding made it the farthest. We ended in the COT. Chopstick was the 6 (probably the youngest 2.0 6 at any regular beatdown). He did an awesome job letting us know how he enjoyed the hard work. He handled himself very well for one of our younger PAX!! Great Job Chopstick!! Next we named our FNG Lykan. He comes from Howell, MI. You connect the dots. Announcements for the Flo Ruck!! 2 Week away!! Prayers for the Sylvania Officer that past and that we as men in the community step up and litf the souls of our brothers and sister, and that our country is lifted up into Gods favor and that he gives us the discernment and wisdom to see the good and the evil and give us the strength to choose and act on the good!!
Thanks for all the support brothers!! I am humbled by your great efforts and all of your friendships!! A sincere thanks to each and every one of you!! May you all be as Blessed as I feel in and out of F3!!
Q: Hacksaw
Principles
Pax: Mercy, Homeslice, Lonzo, Footloose, Simmons, Rudy
The Thang:
Explained the ruck and the competition
1. Ruck 1.25 mile
2. With the first two laps around the mall, the Pax was inspired by a spirited possum that walked right in front of us and held its ground while we passed by.
3. With sack on, race for 21/15/9 thruster, situp w/ pack, bag facing burpee. Mercy, Lonzo, Simmons and Hacksaw had the privilege of being the top 4 in the race so they had the privilege to get better at the beatdown by keeping their ruck sacks on and scaling up.
4. Jog .5 mile
5. Indian run .7 mile
NOR
COT @ Beatdown
Q: Hacksaw
Pax: Mercy, Patriot, FNG (Orange Kilt), Lonzo, Schlizzle, Simmons, Rudy, Homeslice, Wrongway, Footloose,
F3 Mission & Core Principles
The Thang:
Setup 4 station down the crappy grass at the Battlefield. Paid homage to the Iron Pax week 4 workout (because Hacksaw missed it :() by bringing back Murder bunnies to each station.
Lonzo, Simmons, Mercy and Hacksaw got the privilege to get better by keeping their ruck sacks on during this workout because they were the top 4 in the competition in the ruck portion.
Murder Bunny to
Station 1:
3 rounds
21 thrusters with block
21 Cinder block bent over row
Murder bunny to
Station 2:
3 rounds
15 right hand dead-lifts with cinder block grabbing middle slot only
15 left hand dead-lifts with cinder block grabbing middle slot only
15 pike pushups (Carolina dry docks)
Murder bunny to
Station 3
5 rounds
Run around cinema
15 OHS with bag
15 block facing burpee
This station is where PAX were gassed and we timed capped out needing to get back to COT for FNG naming.
We murder-bunnied back home and didn’t get to station 4 which was to be
Station 4:
50/40/30/20/10
Hops over block
Sit-ups with block
10 8 6 4 2
Block cluster
COT
Mumble-chatter after beat-down was gratifying with some people saying it was the hardest two hour beatdown they have encountered:)
Attendance at the RUCK this morning. Thanks to all who came.
Q- Mr. Glass
PAX:
Ringo
Popeyes
Mike Macintyre (sp?) 59 – FNG – Gherkin
Huffy
Home Slice
Venom
Ponsi
Lyman
Peach
Enron
HuckleBerry
Stark
Geppetto
Meatloaf
Stalker
PAX- Flo, Huckleberry, Callahan, Casper
Q- Isosceles
Cover the q source topic of Team Accountability.
Great discussions were had. Both runners and ruckers discussed what makes accountability work. Came up with three words/phrases to describe accountability.
1) Candor with love
2) living 3rd
3) trust/mutual competence
Pax: Woodstock, Crab Legs, Bourbon, Lyman, Mile High, Ringo, Popeyes, Tupac, Peach, Spaulding, Coconut, Fraction, Vila, Landslide, Geppetto, Mercy, Dropout (Q)
The Thang:
AMRAP during song duration for each exercise except Death March.
Eisenhower- Angle Grinders- Video killed the Radio Star
Moore- American Hammers- A View to Kill
Wooden- Monkey Drill- UCLA fight song
Baatan Death March
Landis- Freddie Mercury- Bicycle
Usher- Hand Release Merkins- Yeah!
Jackson- Bobby Hurley- Space Jam
COT: Ringo was the 6. Ended with short talk on lollipop moments.
Q: Houdini
PAX: Nomad, Charmin, Nimbus, Moana, Fallout, O.K., Luigi, Bonds, Hannibal, Flo, Tupac, Huffy, Bagels, Dutch, Huckleberry, Chanel
The Thang:
Cadence work with low and slow reps:
Merkins
Squats
Little Moseying
New Movement? Topsy Turvys (Plank Position, continue with merkin. When in the up position; flip over(left or right) to an inverted plank.(Dip position) then do a dip. Repeat
Now the real work begins.
7 OF DIAMONDS(modified)
4 rounds. At the end of the fourth round. wash, rinse, repeat in reverse order.
4 Station setup in a diamond.
First “Base” (7)
Burpees every round
Second Base (14)
1 Mike Tysons
2 Heels to Heaven
3 Lunges
4 High Kicks
Third Base (21)
1 B.B.S.U.
2 Crunchy Frogs
3 American Hammers 2 is 1
4 Gas Pumps
Home plate (28)
1 Mountain Climbers 2 is 1
2 Peter Parkers 2 is 1
3 Diamond Merkins
4 Knerkins (Chuck Norris Merkins)
C.O.R.
C.O.T.
Respectfully Submitted,
Houdini
10/13/20 – Don’t Fear the Rooster
Q – Jennay
AO – The Levy
Pax
Jennay, Doubtfire, Woodstock, Coconut, Bourbon, Fossil, Spalding
Open – Mission/5 Core Principals/Disclaimer
Thang
We did about 1 mile run to Woodland Park where we went over instructions. Pax would sprint roughly 1/4 mile around the small track and return to the starting position to catch their breath. Repeato 4X
We then ran back to the AO and did a lap around the block to get some pax to 5 miles.
Close – NOR – COR – The 6 (Woodstock) – COT
we had 13 hardy young men attend this fine easy workout this glorious morning!They were Tommy Callahan Geary, Chris Charmin Tracy, Allen Lego Reinmeyer, Jessie Fossil Miller, Jonathon Bourbon Burns, Scott Geppetto Schutt, Billy Hannibal Stark, Jeff Spaulding Lonsbrough, Myron Tupac Bowers, Scott Mr Glass Kurth, Daniel Mile High Cordova, Kevin Popeyes Connors and the Q, Mark Landslide Trimble.We started off with a little run to Hood Park, While at Hood Park, we bear craweled up the hill stopping at 5 different times and did 10 merkins at each stop. When 6 of our team reached the top, the remaining members run up the hill. We then ran down the hill and did a repeato. But, instead of doing merkins, we did 5 burpees at 5 different stops. We ran back to the Wall where we did the following workout; ran up the stairs, did Big Boy sit ups until exhaustion, carry okied down the wall where we did star fish sit ups to exhaustion, ran down the ramp where we did australian merkins until exhaustion, then at the bottom did 250 rotations of jump rope and then dips until exhaustion. That preatty much expended our time so we ended in a circle of trust.
46X2=92=Harrison=Pain
10/8/2020 Backblast
Q: Chanel
PAX: Lavar, Footloose, OK, Fallout, Luigi, Stalker, Houdini, Isosceles
On each side of the field we did a set of exercises. The rep count was 46 on each side.
Between each side we ran to the first set of cones, karaoked to the second set of cones and then bear crawled to the third set of cones.
On the back side we did a different exercise with a rep count of 46.
Once we finished the second set we ran back to the other side and did the next exercise.
Repeato if you finish the whole set
These were the exercises. Everyone completed the whole beatdown, while three people started another round.
Side 1:
Side Straddle Hop- 4 is 1
American Hammers- 2 is 1
Big Boy Sit Ups
Jump Squats
Jungle Boy Squats
Bonnie Blairs- 2 is 1
Burpees
46 Reps Each
Side 2:
Merkins
Imperial Walker- 2 is 1
Mountain Climber- 2 is
Flutter Kicks- 2 is 1
Shoulder Tap Plank Jacks
LBC’s
Hand Release Merkins
46 Reps Each
Field Work:
Run to first set of cones
Kareoke to second set of cones
Bear crawl to third set of cones
We ended with Count-o-rama, the six (Stalker), announcements and the Circle of Trust.
Leadership Ruck Q 1.7 Shield Lock
Pax
Enron
Lego
Moana
Casper
Huckleberry
Flo (Q)
Mission
Principles
The Thang
Rucked 2.5 miles discussing Shield Lock Q 1.7. Why it’s important. How it’s different from a club. The 3 P’s of a good Shield Lock are proximity, purpose and periodic.
Check out the F3 Q Source resource for more helpful information. Honored to lead!
Q: Enron
Pax: 11 total:
Woodstock, Coconut, Mile High, Linemen, Hannibal, Lego, Patriot, Bourbon, Peach, Huffy, Enron (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve, and grow men’s small workout groups, in order to invigorate 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 in a circle of trust (COT)
The Thang:
Lap around the cones between each round
Round 1 – 5 burpees
Round 2 – 5 burpees, 10 Merkins
Round 3 – 5 burpees, 10 Merkins, 15 LBCs
Round 4 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks
Round 5 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats
Round 6 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank
Round 7 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank, 35 Manson Twist
Round 8 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank, 35 Manson Twist, 40 Shoulder Presses in People Chair
Round 9 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank, 35 Manson Twist, 40 Shoulder Presses in People Chair, 50 Side Straddle Hops
Q: Enron
Pax: 9 total; Peach, Geppetto, Casper, Hannibal, Meatloaf, Ponzi, Lego, Popeyes, Enron (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve, and grow men’s small workout groups, in order to invigorate 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 in a circle of trust (COT)
The Thang:
Ruck 3 miles to the wall and back
Einstein’s Revenge – The Beatdown
Significance – Einstein defected from Nazi Germany to the US in 10/17/1933. Einstein’s theory of relativity brought the world nuclear power as well as the nuclear bomb.
PAX; Smokey, Crackshot, Patriot, and Huffy (Q)
Started off in the COT where we went through the F3 Info:
1st F stands for Fitness, 2nd F stands for Fellowship, 3rd F stands for Faith
The mission of F3 is to plant, grow and serve small men’s workout groups for the invigoration of male community leadership.
The workouts are:
– free of charge
– open to all men
– held outdoors, rain or shine, heat or cold
– led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-And end with a Circle of Trust
The Disclaimer: Remember I am not a professional, and it’s you verse you, you’re the only one who knows your capabilities so modify if necessary.
We started out running the stations and showing the work to be done at each. The beatdown consisted of 4 stations with a different exercise to do each round.
The Beatdown:
Station #1
Run a Lap Every Round
Station #2
Rnd 1 – Decline Merkins 20
Rnd 2 – Incline Merkins 25
Rnd 3 – Dips 25
Rnd 4 – Knerkins 25
Station #3
Rnd 1 – Broad Jumps Round Trip 1
Rnd 2 – Calf Raise Jump Squats 25
Rnd 3 – Bear Crawl / Crawl Bear 1
Rnd 4 – Heisman Round Trip 1
Station #4
Rnd 1 – Bicycle (2 is 1) 50
Rnd 2 – High Kicks (15 Each Leg) 30
Rnd 3 – Alternating Jab Big Boy Sit-Ups 30
Rnd 4 – Australian Swing Pushups 25
Repeato
Everyone made it through at least 6 rounds!! Nice work gentlemen!!
We ended with the COT where Crackshot was the 6. He told us how he wanted to get in workouts and also get out in the community where in F3 provided both. Went through announcements where Crackshot also informed us that people coming into the Wood County Hospital with Covid did not have a fever as a symptom making it tougher to screen people. Also talked about the Flo Ruck and the other new AO in Tontagany. Prayers were in thanks for what we have, and for those families that have recently lost someone, and for us to become the men we were created to be.
As always, it was a pleasure to lead the PAX down at the Smokehouse!!!
BackBlast for Wakanda on 10/15/2020
PAX: Lyman, FNG (FreeTime), Stark, Fraction, Mercy, Orange Kilt, Woodstock, Isosceles, Coconut (Q)
The men gathered with their cinder blocks at the shovel flag for a prompt 5:30 start with Mission and core principles. FNG was introduced to the group.
6 exercises to be used in the workout were demo’d:
– American Hammers—2 is 1 with cinder block
– Manmakers
– Blocky Crossovers—2 is 1: plank position with one hand on block and other on ground, shift sideways to switch block- and ground-hand, then go back.
– Globetrotters—100 each way. Pass the block behind your back from one hand to the other, and bring around to the front, then reverse direction and go back around the other way.
– Curls
– Step-Ups—100 each leg
~32 minutes of hard work.
Stations were set up around the field. at each station, one exercise was called for, and targeted at 100 reps. Go to burnout if you don’t get to 100, then move to a different station (PAX choice) and perform the requisite move there. Any time you finish a station, i.e. achieve the 100th cumulative rep, take a victory lap around the block.
COR, NOR. Orange Kilt gave a great 6–this is a man, who, new to F3, was already accelerating and is bringing new energy to the group. Chat him up about his cancer awareness work and other community involvement!
FNG Rob Parcell entered the circle and gave some background on himself–when asked about hobbies, he responded that he just doesn’t have any free time, and hence received his name.
The group dispersed into the early morning drizzle to a great day of making an impact. An honor and a pleasure to serve this group, as always.
-coco
PAX: Charmin, Moana, Geppetto, Villa, Huffy, Peach, Spaulding, Jimmy Dean, VanGogh
Q: VanGogh
Workout: Run around half of lap as a warmup.
In parking lot. Used 4 corners for workout.
The four workout were merkins, squats, imperial walkers, lunges.
Started with 5 reps of each then 10 then 15 etc.
At 6 am we went to pavilion did derkins, one leg squats, and LBCs.
COT
6: Jimmy Dean.
QIC – Stark
PAX – Cobra, OK, Luigi (OK’s 2.0), Lavar, Chanel, Moana, Steamer (Stark 2.0), Kick-flip (Cobra’s 2.0)
The Thang
A little Paula Abdul with some trivia mixed in.
50 Burpees will be due at the end of beatdown LESS the number of artists correctly guessed, as a team, from the night’s playlist. They were all cover songs from a previous beatdown. So each correct orginal artists or cover artist reduced the burpee ending.
Round one –
2 cones up – 25 Jungle Boy Squats
1 Cone back – 25 Smurf Jacks
Movement between cones – Ape Hops
Ones half the group finished we ended the round at far end. Suicide back to start
Round Two –
2 Cones up – 25 Shoulder Tap Merkins
1 Cone back – 25 Kick Throughs
Movement between Cones – Running
Ones half the group finished we ended the round at far end. Suicide back to start
Round Three – Lightning Round
2 Cones up – 15 Surfer Get Ups
1 Cone back – 15 Plank Moguls
Movement between Cones – Running
Ones half the group finished we ended the round at far end. Suicide back to start
COR, NOR, Lavar was the six and shared how he has translated his leadership confidence from F3 into his every day life as a father or leader in his company.
Always an Honor
Always my Pleasure
~Stark
Q: Meatloaf
PAX: Isoceles, Footloose, Orange Kilt, Mercy, Simmons, The Big Hurt (FNG)
Ruck: We rucked
Q: Meatloaf
PAX: Simmons, Isoceles, Mercy, Footloose, Rockwell, Fat Amy
Beatdown
Section 1: Run to firepit area
-Opening
-Side Straddle Hops
-Merkins
-Flutter Kicks
Leadership Discussion: you would know if you were there
Section 2: run to East side of movie theater
-Bear Crawl out & back w/ exercise in between
-10 burpees
-20 Little Baby Crunches
-30 Bonnie Blair’s 1:1 (jogged out & back instead of bear crawl)
Leadership Discussion: again, if you were there, you’d know
Section 3: field in front of movie theater
-Merkins
-Pick cherries
-Squats
-Pick cherries
-Flutter Kicks
-Air Presses
-Pick Cherries
-Carolina Dry Docks
-Pick Cherries
-Iso did Absolutions
-Mercy did something leg related (can’t remember)
PAX: Coconut, Doubtfire, Spaulding, Stark, Woodstock, Jennay, Flubber, Fossil, Mile High, VanGogh.
Q: VanGogh
Workout: run to woodland park. Run laps around woodland park and then run back.
COT.
6: Jennay
10/20/2020
Theme: Beatdown Checkers
PAX:
1. Huckleberry Rick Thielen
2. Tupac Myron Bowers
3. Huffy
4. Charmin
5. Houdini
6. OK
7. Isosceles
8. Hannible
9. Nymbus
10. Nomad
11. Fallout
12. Louigi
13. Moana
14. Me Glass
15. Chubbs
16. Q: Thai Guy Jay Solarik
Intro:
F3
– Fitness Fellowship Faith
Mission:
– To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 core principles :
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
Rotated through the following 3 exercises continuously throughout the game… each time a new song plays we rotated to the next exercise:
1. Squats
2. Imperial walkers
3. American hammers
Played a game of checkers – split into two teams. 1 person designated from each team to move the checkers (in accordance to not share equipment). Each team chooses the move.
– Jumped = all do the exercise under the piece that was jumped
– Kinged = everyone does 5 burpees
– First one to jump all of the opponents pieces wins
– Time ran out with team 1 with 4 king checkers and team two with 1 king checkers
COR = 16 guys
NOR = 16 guys
Six = Moana
COT (circle of trust)
– Announcements = Flo ruck event this Saturday, 2nd F vote for el vaquero
– Prayer intentions = for those fighting a spiritual battle and that they choose good over evil, Mr. Glass… in law once removed took their life… prayers to the family as well, Hannible’s mom had surgery for her cancer. All those impacted by COVID.
We had 17 hardy young men attend this glorious beatdown! They were Josh Woodstock Brown, Scott Geppetto Schutt, Josh Lonzo Hoot, Andrew Peach Lee,Tommy Callahan Geary, Eric Isoceles Puffenberger, Thomas Mercy Moissey, Richard Fraction Altman, Mike Vila Trinity, Jake Jennay Whttmer, Alan Coconut Davies, Jeff Spaulding Lonsbrough, Danial Mile High Cordova, Noah Berretta Cordova, Samual Ringo Cordova, Nate Homeslice Reid and the Q Mark Landslide Trimble. The work out was very simple. There were three stations, as such we divided into 3 groups. At station 1 we only did over head presses and curls with a block. Station two were merkins and big boy or starfish sit ups. And at station three was pull ups and dips. All exercises were to be done until exhaustion. There was a gap between each station which allowed for some jogging between each. We ended in a circle of trust.
7 Men gathered in the gloom to get better in the drizzle this AM!
Q: Hannibal
Woodstock
Lonzo
Landslide
Mercy
Lyman
Orange Kilt
10 Burpees
20 Curls
30 Merkins
40 Flutter Kicks
Rifle Carry to next corner
10 Jump over Burps
20 Block Press
30 Decline Merkins
40 Big Boy Sit-ups
Lunge to next corner
10 Man-Makers
20 Swings
30 Incline Merkins
40 American Hammers
Rifle Carry to next corner
10 Block Jump Burp
20 Rows
30 Dive Bombers
40 Heels to Heaven
Murder Bunny to next corner
10/20/2020 – Ruck – Simple 5K ruck around town
Co-Q’s: Popeyes and Ringo
PAX: Meatloaf
Better Offer
Gepetto
Casper
Peach
Enron
Bootleg
Lego
Ponzi
Beat down @ The Fortress
VQ: Doubtfire
PAX: 21
Mulan
Wipers
Moana
Freetime
Fossil
Heisenberg
Casper
Landslide
Flo
Mini Wheats (FNG)
Stark
LEGO
Mr. Glass
Nimbus
Peach
Enron
Chanel
Charmin
Huckleberry
Woodstock
In groups of four the pax rotated to six alternating stations (Ring of Fire) where two of the members performed four exercises while the other two pax ran the quarter mile loop. When the runners returned they Performed the four exercises listed at the station. If we didn’t complete all four exercises we ran another lap until all the reps were achieved. The Four exercises at each station were to be done in 19 reps and 13 reps alternating. The four pax per team could not advance to the next station until all four completed all 63 reps. After every lap run each pax put a poker chip in a bowl and the total number of poker chips per team were counted at the end.
Pax: Meatloaf, Peach, Enron, Staljer, Montoya, Ringo, Popeyes, Ponzi, Bootleg, VanGogh
Q: VanGogh
We rucked to the wall (went down 2nd street) then to Rolf Park, then up to second street and back to fort meigs.
COT
6: Popeyes
Backblast for 10/22 at the Wall. Theme: Loop the Loop
PAX: Beretta, Ringo, Popeyes, Stark, Mr. Glass, Peach, Fossil, Spaulding, Callahan, Geppetto, Moana, Huckleberry, Casper, Coconut (Q).
A little bit of drizzle and about 50° greeted the PAX who gathered in the gloom at Perrysburg’s riverside gem AO for some work and some introspection.
Opened with mission and core principles.
Food for thought during the work: The influences in your life today and the decisions you make, will play a large part in the opportunities and influences you’ll experience down the road.
So when it comes time to make a hard decision, choose to do the hard, but better, thing.
The work:
4x 2 min segments makes a round. At the start of each 2 min. run the loop around the base level of the wall, back to your spot, then complete the time with reps. (running the loop takes 30-50s, so it’s 60-90s of reps. This should just about always push the individual to the decision of gutting it out or taking a rest)
Arms/Chest, core, legs, total body
round 1–Merkins, then LBCs, then Squats, then Mountain Climbers
round 2–Dry Docks, then Gas Pumps, then Smurf Jacks, then Surfer Get-ups
Intermission: New food for thought–we perform the way we practice, so practice making the hard choice when you’re at the end of your strength.
Round 3–Hand-release merkins, Freddy Mercury, Bonnie Blair, Burpees
Round 4–Diamond Merkins, Leg Levers, (time called before Lt. Dans and Absolutions)
COR, NOR, Peach was 6.
Honor and privilege to lead on a fine fall day!
Fartlek Run with Charmin – 5.5mi (3min warm/stretch, 45min run, 5min stretch)
Ran to Woodlands park – variable speed with 7 pick ups. Last one was approx. 1mi at pace.
Q – Charmin
Coconut, Woodstock, Flubber, Stark, Spaulding, Beretta, Mile High, Jennay, Doubtfire
Warm up:
20 SSH
round 1
20y increments (and rep count)
20: Burpees
Murder bunnies
40: Merkins
Murder bunnies
60: Rocket jump (basically a jump squat) holding the block rifle style
40: Merkins
Murder bunnies
round 2
20 yard increments (and rep count)
Big bears
20: block man makers
Big bears
40: IPC w4 merkins w/ block (1 is 1 on these)
Big bears
60: block squat thrusts
block throw (2 hands, squat and throw)
Cot
Q Moana
Pax:
OK, 2 pac, mr. glass, huckleberry and Hannibal
Backblast – October 28, 2020
AO: Field of Dreams – Rolf Park – Maumee, OH
QIC: Geppetto
PAX: Popeyes, Ringo, Beretta, Geppetto, Woodstock, Mercy, Isosceles, Simmons, Villa, Footloose, Callahan, Meatloaf, Peach
Workout: Bases Loaded
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warmup/Cadence work
-Run down to white fence near Cass Road and back.
-YHC stressed the importance of cadence, what it means, the correct sequence, etc.
-YHC led the PAX in (10) SSH in cadence
-Run to fence and back
-Villa led the PAX in (10) SSH in cadence. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-Simmons led the PAX in what YHC thought was going to be (10) SSH and I interrupted him. He was going to do more than that. My instructions to him were not clear enough and that was my fault. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-Footloose led the PAX in SSH. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-YHC led the PAX in two minutes of Picking Cherries and once minute of dropping the cherries into the basket.
-Run to fence and back
-Callahan led the PAX in windmills in cadence. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-Headed to soccer field with our coupons and performed 15 minutes of the following:
-Run from one goal line to the other, perform 10 burpees, run back to the other goal line, perform 10 squat thrusters. Repeato until time was called.
Count-O-Rama – Thirteen
Name-O-Rama
Circle of Trust
Sharing of the six – Meatloaf. EH’d by Romano and WTOL news segment on F3. Posted on and off for a while but has recently begun posting on a consistent basis. Loves the quality of men in the group and how we make each other better. Realizes that F3 isn’t about the exercise but its about our impact on each other and the community. Aye!
Announcements: Meatloaf – looking for Q’s to fill the FoD schedule. Woodstock – MC2, new AO, weekly Murph, good place for VQ’s!
Ball of Man – Prayers for Hannibal and his family, prayers for Patriot and his job search.
Spreadsheets from the Gloom: Temp: Low 40’s no wind. Topics shared today – Lead cadence correctly, shared suffering – we are all in this together to make each other better. Don’t be afraid to step and and lead. You are going to fail, but in this environment you will receive support from your fellow PAX!
It was an honor to lead.
PAX: Stark, Meatloaf, Geppeto, TuPac, Stalker, Vila, Coconut, Ringo, Berreta, Popeyes, Mile High, Orange Kilt, Peach, Lego, Moana
Q- Isosceles
The Grip, Rip and Roll Workout
Started with core principles and mission statement. Ran .20 mile loop that would be used in the beatdown.
Set cones at baseline, 5 yards, and 10 yards. You had to do a suicide of grip, rip and rolls (GRRs). Doing 3 burpees at the start and at each cone. Once you were done with the round, you ran the 0.20 mile loop.
Round 1: GRRS
Round 2: G, R, Merkin, Roll
Round 3: G, R, 5 shoulder presses, Roll
Round 4: G, R, R, Manmaker.
Round 4: G, R, 5 Plank Jacks, Roll
Most PAX were able to make it to round 4, some finished all 5 and had to make something up. Stark, did these….grip, rip, 5 bench presses, roll, 5 merkins….he is a bit crazy.
Q: Meatloaf
PAX: Footloose, Landslide, Fraction, Lonzo, Mercy, Orange Kilt, Rudy, Lyman
Beatdown:
In a field roughly 75 yeards in length, the mission is to move to one side of the field, complete exercises, in descending rep count, come back and do same – repeato until done
Round #1 – ***Carry coupon with you from end to end
Far end: Merkins
Close End: American Hammers 2:1
Reps: 10…9…8…7… go until 0
Once finished, we ran around the island which is roughly .2 miles.
Round #2 – ***No coupon
Far End: Burpees
Close End: Imperial Walkers
10…9…8…7… *Most PAX only were able to get through the 5th set (6 reps) before we had to end
No FNG’s
Rudy was 6
No prayer intentions, God is good!
Q: Houdini
PAX: Huckleberry, Chanel, O.K., Bones (FNG), Lavar, Cobra, Isosceles
The Thang
2 Rounds For Time:
Station 1
Moguls for 25 yards
Station 2
100 SSH
Station 3
20 Dips, 20 Incline Lunges
Station 4
50 yard bear crawl
10 burpees
50 yard crab walk
Station 5
Broad jumps from edge of curb to top of stairs
Running between each station as fast as possible till finish
After that 2 Rounds of Bas Ruttens MMA shadowing boxing
COR, COT
Respectfully submitted,
Houdini
PAX:lonzo, woodstock, air wolf, mr glass, van gogh, cobra, goose, brute, nails, ringo, popeyes, fraction, lego, brita, klinger, mayor, romano, huffy, shrinkage, dauber, fat amy, dropout, callahan, stark, doubtfire, huckleberry, FLO, homeslice, gepetto, coconut, jennae, casper, cogsworth, hannibal, Stinger (FNG), biggie, bourbon, charmin, shawshank, ticket, footloose, moana, tupac, beaker, bluto, Patriot, OK, Isosceles (Q), Mercy (Q), Hazmat, Jimmy Dean, Raven.
Intro, Mission, Principles, FloRuck – to honor Flo.
The goal of the ruck was the keep it simple, minimal coupons, some brisk miles before the FloRuck beatdown. We had from 0500- 0645 to make this happen. The pax split into 2 groups, Isoceles leading 1, Mercy leading the other. While in the circle, we counted off by 2s, split up, each group carrying an American Flag and Black Swamp Flag.
The intended total distance was around 6.5 miles. Isosceles group came close to that. Mercy’s group, thanks to 2 trains and other things came closer to 6 miles. The course was a big circle that ran along the river and through perrysburg, starting at Grace Church, near the Fortress. Isosceles group went one way, and Mercy’s group went the opposite. With a time hack, the groups met in the middle, passed off the kettlebell and Flo. The kettlebell was the only main coupon the PAX carried. A gift for Flo, the PAX signed it as they carried it.
It was a beautiful, brisk morning, spent with some of the best men in the State of Ohio, some first time ruckers joined us, a great showing from our brothers up north in F3 Toledo were also part of the fun. It was a good time.
COR, NOR, Prayer.
Football Fun
Q: Lavar
PAX: Luigi, Nomad, Stalker, Houdini, Moanna, OK
Warmup with lunge walks, butt kickers, high knees, and sprint from one line to another, ~35 yards apart.
Teams then did bearpee relay race (one member bear crawled 35 yards, did 10 burpees, then bear crawled 35 yards back) while the others did squats until all team members went.
A beatdown within a football game was the theme. Two teams, between each play everyone did 3 burpees. After each team had the ball once, we did 50 LBC’s together. Next possession by each team we did 3 jungle boi squats between each play then 25 American hammers 2 is 1 together after each team possessed the ball. Next possession we did 5 merkins between each play then 25 penguins 2 is 1 as a group. Final possession we did 3 absolutions between plays then 25 big boi sit ups as a group.
To cool down we circled up and held plank as we counted one by one to 120. Then we followed my lead as we lifted our legs six inches and held while we went in and out on my command for ~90 seconds.
COT Luigi was the 6. He comes out because he wants to get healthier. Moanna encouraged him by saying coming out and participating will make him healthier but it is the reps that hurt that really make the difference. Prayer reminded us to seek God through the circumstances and to embrace discomfort and suffering because that is the only way we can be refined into His image.
10/24/20 – FloRuck – Scavenger Ruck
Q – Jennay
AO – The Fortress
Pax
Jennay, Coconut, Bourbon, Houdini, Huffy, Homeslice, Ticket, Chanel, Dropout, Lego, Casper, Huckleberry, Van Gogh, Fraction, Jimmy Dean, Moana, Flo, Romano, Tupac, OK, Raven, Stark, Isosceles, Lyman, Mercy, Beaker
Open – Mission/5 Core Principals/Disclaimer
Thang
We started with a COR to get a number of pax and allow Jennay a moment to do some serious calculations in his head to figure out the team structures.
Then pax counted off by 5 to produce 5 teams of 4 (1 team actually had 6).
The teams were instructed to send one member to the center to be designated the team leader and would receive instructions for the ruck.
The teams would be given a list of items to find throughout the city and recorded on a sheet (honor system).
The only other things to pay attention to were used as potential tiebreakers – Time of return and total distance traveled.
Many of the teams arrived in the nick of time at 9:44 (deadline was 9:45 am) and a few arrived early. Points and times varied, with the final team arriving 15 minutes past the deadline at 10:00 AM.
By this time, the pax had already transitioned into 2nd F so the circle of trust became a tribute to Flo and his contribution to the pax, the community, and the group.
Thanks for being you Flo! Can’t wait to celebrate again next year!
Participants:
Patriot
Bunyan
Fat Amy
Lavar
Bogey
Lyman (6)
Wall-e
Wipers
Footloose
Rudy
Mercy
Stalker
Rockwell
Simmons (Q)
1)Opening
Lap around the theater
2. Arms/Shoulders -carry block to landscaped circle
Tabata 45 on 15 off – 3 rounds
Curls
Kettle bell swings
Man makers
Shoulder press
Dips with or without
3. Legs – move to gravel play area
Tabata 40 on 20 off – 3 rounds
Squats with the block
Steps with the Block
Toe raisers with block
Jog around the field
4. Core – at the frogs/amphitheater
Tabata 40 on 20 off – 3 rounds
Big boy sit ups
Flutter kicks
Plank
Hello Dolly
5. Back to parking lot….Pushups to failure one set – perfect form
COT
The Electoral College Ruck
Pax
Casper
Callahan
Lego
Huffy
Meatloaf
Flo Q
Mission
Principles
Rucked 2.5 miles discussing the rationale behind the electoral college instituted by our founding fathers.
Listened to a five minute video on the topic produced by Prager University.
Great discussion and it was good to study and understand our history.
Ruck Pax: Rudy, Mercy, Lyman, Home Slice, Simmons, Bogey, Patriot, Big Hurt, Footloose, Stalker, Orange Kilt, Dropout (Q)
Run Pax: Wall-E, Fat Amy
Backblast – November 2, 2020
AO: The Gauntlet – RIvercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: Popeyes, Beretta, Geppetto, Isosceles, Coconut, Enron, Stark, Spaulding, Charmin, Huffy, Venom, Lego, Mile High
Workout: The Murph
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
YHC began by reading the official Citation from President George W. Bush regarding Lieutenant Murphy and his heroic actions in Afghanistan. It is HIM like Michael Murphy who risk their lives everyday protecting our freedom.
The Thang:
The Murph Workout
-1 mile run
-100 pull ups
-200 push ups
-300 squats
-1 mile run
Count-O-Rama – Thirteen
Name-O-Rama
Circle of Trust
Sharing of the six – Huffy. EH’d by Jennay. It was like an answered prayer. Huffy had been praying and looking for a men’s group that he could be a part of. Appreciates the support from everyone and for the crazy challenges like Coconut’s 100 pushups a day for a month! Got his name because he enjoys mountain biking.
Announcements: Go Vote!!!
Ball of Man – Prayers for Stark’s co-working and regardless of the outcome of the election, as HIM we can still make an impact on our families and community.
Spreadsheets from the Gloom: Temp: High 20’s, light wind. 13 HIM got better today and honored Michael Murphy. Aye!
It was an honor to lead.
Football Fun
Q: Lavar
PAX: Luigi, Nomad, Stalker, Houdini, Moanna, OK
Warmup with lunge walks, butt kickers, high knees, and sprint from one line to another, ~35 yards apart.
Teams then did bearpee relay race (one member bear crawled 35 yards, did 10 burpees, then bear crawled 35 yards back) while the others did squats until all team members went.
A beatdown within a football game was the theme. Two teams, between each play everyone did 3 burpees. After each team had the ball once, we did 50 LBC’s together. Next possession by each team we did 3 jungle boi squats between each play then 25 American hammers 2 is 1 together after each team possessed the ball. Next possession we did 5 merkins between each play then 25 penguins 2 is 1 as a group. Final possession we did 3 absolutions between plays then 25 big boi sit ups as a group.
To cool down we circled up and held plank as we counted one by one to 120. Then we followed my lead as we lifted our legs six inches and held while we went in and out on my command for ~90 seconds.
COT Luigi was the 6. He comes out because he wants to get healthier. Moanna encouraged him by saying coming out and participating will make him healthier but it is the reps that hurt that really make the difference. Prayer reminded us to seek God through the circumstances and to embrace discomfort and suffering because that is the only way we can be refined into His image.
Murph practice
PAX: Lonzo, Fraction, Rudy, Mercy (q)
Intro, 5 core principles, mission
Inspired by Cadre DS to strengthen pullups without doing pullups, and to get better at the Murph:
Curls and Rows with a cinder block
Merkins
Squats
Run a lap
For the curls and rows, we did regular reps, tempo reps, and isometric holds.
Merkins and squats were done in regular cadence.
COT, Announcements, prayer for our country on this Election Day
On the Q: Houdini
PAX: Hannibal, Shawshank, Charmin, Huffy, Chubbs, Tupac, Free Time, O.K., Nomad, Fallout, Luigi, Chanel, Nimbus,
The Thang; Vote! Its the popular thing to do!
Station work
Reps based on the popular vote percentages from 5 elections in history where the winner lost the popular vote but won the election.
Station 1 1824 Jackson vs. Adams
42%-32% Adams won with an electoral margin of 15%
42 LBCs
32 Crunchy Frogs
Station 2 1876 Tilden vs. Hayes
50%-48% Hayes won with electoral margin of 1%
50 Air Presses
48 SSH
Station 3 1888 Cleveland vs. Harrison
49%-48% Harrison won with electoral margin of 65%
49 Lunges 1 is 1
48 Flutter Kicks
Station 4 2000 Gore vs. Bush
48.6%-47.4% Bush won with electoral margin of 5%
48 Merkins
48 Gas Pumps
Station 5 2016 Clinton vs. Trump
48%- 46% Trump won with electoral margin of 77%!
48 Dips
46 Imperial Walkers 1 is 1
COR
NOR
Six was Huffy
“Push My Buttons Prayer” Rev. Austin Fleming
Respectfully submitted,
Houdini
Election Ruck @ Necroplis 5:30am
Thankful for Our Freedom
11/3/2020
Pax: Ponzi (Q), Bootleg, Meatloaf, Stalker, Geppetto, Better Offer, Enron, Popeyes, Ringo
Mission of F3, Core Principles
Ruck from Necroplis to Maummee to backside of Necroplis approximately 2.90 miles with Flag coupon (by Ponzi and Bootleg) in honor of election day, military and first responders who have sacrificed for our freedoms
COT
PAX: Coconut, Woodstock, Lyman, Mercy, Orange Kilt, Footloose, Rudy, Homeslice, Fraction, Meatloaf
Special guests: Ticket and Jimmy Dean
Q: Lonzo
Warm-up
Motivators
Carried blocks to pull up area for Fran WOD
21, 15, 9 reps of Thrusters and Pull-ups each.
Mosey back to field with block. Hold plank for 6.
The Thang
10’s
10 super u hauls
10 lt dans
10 flutter kicks 4 is 1
Lap around field Repeato
20’s
20 merkins
20 Kettle bell swings
20 LBC’S
Ape hops with block to cone and back Repeato
30’s
30 curls
30 presses
30 calf raises
Choice of lap around field or ape hops with block to cone and back. Repeato
COT, Ticket was the six. He told us how he got his name, how it took a couple weeks to come out, and told the new guys to keep coming out for the beatdowns and good fellowship.
Announcements, 24 hours of beatdowns the 28th and homeslice is looking for volunteers for habitat for humanity.
Closed with a short prayer.
11/5/20 – All for One and One for All
Q – Jennay
AO – The Wall
Pax
Jennay, Hannibal, Fossil, Spaulding, Beretta, Ringo, Milehigh, Popeyes, Lego, Callahan, Stark
Open – Mission/5 Core Principals/Disclaimer
Thang
One Pax member would indicate the exercise to be done by the remaining group while they themselves commenced with a cardio portion of the workout. After they completed their cardio, the rest of the pax could stop doing the exercise.
Pax would choose their own exercise affecting Upper, Core, or Lower Body in that sequence.
Cardio 1 – Sprint up the ramp and down the stairs
Upper Core Lower
Pike Hop Merkin Box Cutter Squat x3 w/ Jump
Dips LBC Bonnie Blairs
Air Press Starfish Situps Single Leg Deadlift
Moroccan NC Heel Touch
Cardio 2 – 10 Burpees
Upper Core Lower
Smurf Jacks
Merkins Big Boys Cross Jump
Cherry Pickers Plank Jacks Box Jumps
T-Merkins J-LO’s LT. Dans
Burpees
Ended with COR – NOR and the 6 (Spaulding)
Finished with COT
Q= ISO/ OK
Pax:
Huckleberry
Shawshank
Chanel
Houdini
Stalker
Luigi
Nomad
4 stations in Cadence
100 Merkins
200 Lt Dans
300 Burpees
400 core ( plank jacks-LBCs-flutter kicks-bicycles)
Houdini was the 6
Backblast for the Levy 11/3/2020
Civic Duty Run.
the PAX: Doubtfire, Spaulding, Woodstock, Van Gogh, Stark, Fossil, Flubber, Mile High, Coconut (Q)
Pax met in the early gloom on election day 2020 to log some miles prior to hitting the polls.
Intro, Mission, Core Principles
A modest mosey through town along residential roads, with route planned to offer plenty of bounce-backs, and to spell out “VOTE” when viewed on a map app (Runkeeper).
Threw in a pause for 25 merkins after each letter was completed. Total ~4.5mi.
COT–Flubber 6.
Ended early so PAX could get to the polls at opening time.
VQ: Merida
Pax: Casper. Stark, Coconut, Geppetto, Huffy, Smokey, Crackshot.
The beat down:
100 Merkins
100 Squats
Run to bluebell bridge
1 round of Bongo Ball (burpees, squats, dips, butt kicks, more burpees)
Run back to park
1 round of Bongo Ball
3 minutes of Australian merkins
COT: Smokey has 3 tests for his new job to take today, Raven’s wife has surgery. Prayed for our country.
November 7:
Ruck Summons
F3 Mission
5 Core Principles
22 minutes out
22 minutes back
PAX:
Footloose Q
Mercy
Simmons
Rudy
Orange Kilt
Nameorama
Pax: Mercy, Fat Amy, Simmons, Patriot, Rudy, Lyman, Orange Kilt, Meatloaf, Wipers, Footloose, Woodstock
QiC: Woodstock
Covered 3 Fs, Mission, Principles, Disclaimer
Warm up / Pre burn – SSH/cadence / 20; Merkins, cadence, 30; lunge down to cone and back OYO.
Compounding block movements: block on ground above head. 14 block up to above chest and back down. 14 chest press. 14 4 count flutter kicks, block above chest. 14 chest press. 14 block pullovers. Repeat 3 times, with hard sprint between each set to end of field and mosy back.
Gorilla Complex: 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 incline Merkins. mosey to cones and back. Repeat 8x
Pistons – block on ground, squat, grab, stand, squat, drop, finish with jump. Repeat 15x, run a lap. 15 each leg bucket brigade lunges (backward lunge twisting towards the backward moving leg). Piston squats *20, 10 each side bucket brigade lunges.
Mary: American hammer with block (10, 2 is 1), BBSU with block (10), flutter kick with block (20), flapjack and do 1 hand on block plank jacks (10 each side), 10 each side block pull throughs.
Rudy was the 6 – Great story!
Announcements: Thanksgiving beatdown / turkey bowl, f324 on 11/28, Gear order, F3 10yr.
Prayers were shared.
FIN
11/7/20 – Let’s Explore the Fortress
Q – Jennay
AO – The Wall
Pax
Jennay, Spaulding, Huckleberry, OK, Biggie, Fossil, Heisenberg, Mulan, Mr. Glass, Nitrous, Flo, Two-Buck-Chuck, Callahan, Doubtfire
Open – Mission/5 Core Principals/Disclaimer
Thang
Pax filed into single line and completed an “Indian Run” around the track. After a full rotation, all would stop and an exercise would be announced to be done at that location.
In order to pick the exercise, Jennay had cards identifying what should be done along with the amount of each. The rep card would be placed back in the deck while the exercise type was removed. Number of reps ranged from 10-40 and varied from cadence and OYO.
Total distance on Indian run was ~ 2.5 Miles
Exercises included 21s, Triple Skyfalls, Burpees (Plus 15 extra from Two-Buck-Chuck failing the 21s – HATE!), Prisoner Squats, Flutter Kicks, Leg Lifts, Military Merkins, LBC’s, Plank to 5x Failure, Shoulder Taps, Smurf Jacks, Big Boi Situps.
Ended with COR – NOR and the 6 (Heisenberg)
Finished with COT
PAX: Lego, Isosceles, Enron, Berretta, Vita, Ringo, Mile High, Spaulding, Huffy, Bourbon, Stark, Tupac, Meatloaf, Popeyes, Venom, Charmin, VanGogh
Q: VanGogh
Mosey to Hill
Workout: Lt Dans at bottom
Burpees at top of hill
Pyramid workout start at 10 then go down to 1. Run around loop.
Then 4 sprints with 25 merkins after 2 and 25 LBCs after the other 2
Mosey back.
COT:
6 Mile High
Workout: Leadership Ruck – Concentrica
Date: 11/7/20
Location: The Fortress – Grace Church – Perrysburg, OH
QIC: Geppetto
PAX: 7 total – Runners: Jennay, Spaulding. Ruckers: Flo, Casper, Geppetto, Callahan, Lego
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang: Discussed QSource Points 1.5 through 1.9 dealing with the Concentrica of M, Shorties, Shieldlock, Whetstone, and Mammon. Talked about the proper order and the level of importance of each relationship.
Ended with Count O Rama, Name O Rama, The Six (Jennay), announcements and prayer.
11/10/20 F-3-meadows cup-de-sac run
Pax: Van Gogh, doubtfire, beretta, mile high, flubber, coconut, Jennay (6), Woodstock, stark, Q: Spaulding
The thang:
Ran over to 3 meadows and sprinted through each of 6 cul-de-sacs. We ran down white road and cut over to do a loop at woodlands park. Out and down second street back to the Levy. Most did 6 miles and still had time to stretch. Great run this morning, thanks for the opportunity to lead!
11/10/20 F-3-meadows cul-de-sac run
Pax: Van Gogh, doubtfire, beretta, mile high, flubber, coconut, Jennay (6), Woodstock, stark, Q: Spaulding
The thang:
Ran over to 3 meadows and sprinted through each of 6 cul-de-sacs. We ran down white road and cut over to do a loop at woodlands park. Out and down second street back to the Levy. Most did 6 miles and still had time to stretch. Great run this morning, thanks for the opportunity to lead!
Murph at MC2, plus an up button
Bunyan, Simmons, Gepetto, Lonzo, Moana, Shake & Bake, Einstein (FNG), Mercy (Q)
Intro, Explanation, and it starts.
Mile (plus some) run to Keener park, Murph reps, mile run back.
100 pullups, 200 merkins, 300 squats.
Mercy had the great idea, influenced by Moana, to add 100 burpees to the Murph. This made the murph take longer. Wasn’t the wisest choice from time management perspective. However, 10 rounds of 10 pullups, 10 burpees, 10 merkins, and 30 squats is not easy.
Other crazies in the group wore their 20 pound vests, as God intended the Murph to be done.
COT, Mercy took the group out in prayer after running back to MC2.
Back blast:
Woodstock
Meatloaf
Footloose
Mercy
Liman
Spaulding
Homeslice
Coconut
Landslide
Popeyes
Geppetto
Mile High
11/12/2020 – Progression:
Date: 11/12/2020
Time: 5:30 – 6:15 AM
Location: The Wall – RiverSide Park
Q: Bourbon
PAX: 14 Total – Geppetto, Hannibal, Mr. Glass, Beretta, Ringo, Fossil, Lego, Mile High, Coconut, Isosceles, Callahan, Stark, Spaulding, and Bourbon (Q)
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)
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed twice.
o We moved on to beatdown after this atrocious display of incoordination and inability to count.
Beatdown:
Today’s beatdown is about progression through the exercises. All reps will be 12 for the 12th day of November, today.
• Bottom of stairs = Big Boy Sit Ups
• Run up first half of stairs
• Midway at stairs = American Hammers (4-count)
• Run up last half of stairs
• Top of stairs = Captain Thor’s (Big Boy Sit-Up followed by 4-count American Hammer)
• Karaoke to top of ramp
• Top of ramp = Merkins
• Run to next turn at ramp
• 2/3 point of ramp = Jump Squat
• Run to bottom of ramp
• Bottom of ramp = Burpee
• Run the lap at bottom
• Repeato
Count-O-Rama and Name-O-Rama.
Learn about the 6: Geppetto.
Announcements.
COT / Prayers and Intentions.
PAX: lonzo, landslide, Lyman, fraction, moana, Mercy, Woodstock
QiC: Woodstock
20 ssh. 10 count each leg quad stretch. Indian run perimeter of wayne trail.
Toe balance squat:
Stand on block with toes together and heels slightly apart.
Slowly bend knees while pressing thighs and heels together.
Lift heels off the block and press the balls of your feet down, keeping core activated. Try to keep spine straight as you go lower. How low can you go? Get there and hold for 10 count. Repeat 10 times. Up bottom – keep knees together.
Mosy to pullup bar, 10 reps. Mosy back to block.
Merkin block drags. From plank position. Grab block and drag it through. Put other hand on it and press up to a side plank. 5 count. Down to 5 unbalanced Merkins. Drag opposite way, repeat. 6 rounds.
Mosy to pullup bars. 10 reps.
Step up on block and raise to single leg stance. Hold for 10 seconds. Step down and do a pistol squat same leg. Repeat on opposite leg. Keep alternating 10 reps. Up button – single leg on toes for 10 count.
Mosy to pullup bars. 10 reps
Mary:
Plank hold – 1 arm extension for 10, opposite leg for 10, opposite arm for 10, opposite leg for 10. X2 10 Merkins.
Step up high knees to opposite elbow. Alternate legs. 10 reps.
6 was fraction
Q= OK
PAX
Chanel, Huffy,Houdini, Stalker, Shawshank, Huckleberry, Moana.
4X4 relay with a block
4 stations
1. Mass Murder Bunnies ( maybe rename Swamp Ranbbits)
2. Man Makers
3. Block Merkins Lt Dan Style
4. LBC’s and Scissor Kicks with Block over head
Finish with Rocket Squats and Burpees
2 rounds
Location YMCA
5:30-6:30
Study of Ephesians 2:11 – 3:13 – J.D. Greer Video Series
PAX:
Abbi, Tupac, Charmin, OK, Heisenberg, Jimmy Dean, Huffy(Q)
Awesome discussion today. With all of our similarities and differences, it is the Glory to God that binds us together and keeps us coming back! God Bless you all with the tools to Bless the souls of our friends and those who will challenge us!!
PAX- Huckleberry, Nimbus, Shawshank, Chubbs, Meatloaf, Moana, Beaker, Mr. Glass, Mr. Freetime, Houdini, OK, 2.0s Fallout, Nomad, and Luigi
Q- Isosceles
Opening
In honor of veterans day, we are going to do a basic training type of workout. When we mosey, we will mosey in 2×2 formation. Spread out. If it gets sloppy, we will do extra work.
Mosey, Halt to Walk, Halt to Exercise
Set One
Mosey to Site 1 (3 minutes)
Side Straddle Hops
Windmills
Imperial Squat Walkers Time Hack (6:10)
Bear Crawl Merkins
Mosey 6 minutes to Site 2
Set Two (Burpee Breakdown)
Up Downs
Merkins
Surfer Get Ups Time Hack (6:26)
Burpees
Mosey 3 Minutes to Site 3
Set Three (Block work)
CPs
Globetrotters
Grip, Rip, and Rolls Time Hack (6:40)
Grip, Rip, Press, Roll, Merkin (8 count)
Mosey 3 minutes
Set Four (Bonus Set)
Mountain Climbers
Absolutions
Flutter Kicks Time Hack (6:40)
Supermans
Mosey 3 minutes to finish
Leadership Ruck
Topic: Positive Habit Transfer
Pax:
LEGO (Q)
Callahan
Doubtfire
Flo
Huffy
Isosceles
Tupac
After explaining the Mission and Principles of F3, the ruck began. Discussed Q Source 2.4, Positive Habit Transfer, by exploring what a habit is, how it is learned or unlearned, and how to form guardrails around those habits or prevent habits from resurfacing.
So much to unpack Flo volunteered to continue the discussion next week. Total distance about 2.5 miles. Ran a bit over on time so ended once we got back to the Fortress.
Battlefield Ruck 11/14/2020 – 0530
Pax: Stalker, Footloose, Simmons, Bogey, Woodstock, Mercy, Lyman (VQ)
Mission of F3, Core Principles
Brisk 2.27mi ruck from Fallen Timbers Theater around the north side of the mall, across the US24 bridge, down the hill path behind the Gen. Anthony Wayne Monument. We turned around at the bottom of the hill and periodically lunged back up the hill. Rucked around the monument and headed back toward the theater, arriving at exactly 6:15.
COT:
Counterama
Namerama
Mercy was the 6
All PAX were staying for the beatdown, so postponed announcements and prayer until after beatdown.
Pleasure to lead an outstanding group of HIM for VQ.
Q: Smokey
PAXs: Lonzo Merida
The thang:
Town hall was built in 1898 it served the community because it was where town hall meetings, city council meeting, the jail, and opera hall. For those 4 major things that the town hall was used for that reason we will doing
4 burpees
Knuckleheads Kafe has 11 different burgers and they are all equally good even their black bean burger. Because of there burgers we will do
11 Knerkins
wildside brewing has pretty good pizza that is cost a little extra but goes well with beers brewed in house. Current beers on tap are plum of summer, bridge street blonde, wildside saison, and noise complaint. As well as 3 guest beers on tap.
7 Squats
Miss Lily’s has great food all the way around, but the cook is always about 30 minutes late for our 2nd F breakfast for her being late we will do
30 SSHs
Laroe’s is are up scale restaurant in town that has been around since 1977 they have a nice patio that looks over the river, a tavern great for sitting in to have a drink and I dinning hall to bring for you family to for a nice dinner for those three place to eat at we will do
3 Absolutions
Snyder’s pizza has good pizza for cheap, but they also have 10 different flavors of Toft’s ice cream. One huge scoop is one $1 for those 10 flavors we will do
10 Big bois
Tomaselli’s has been owned by about 15 different people in one family. They had to many issues with money and could never keep it open, for those 15 family members and their failures we will do
15 American hammers
Fernando’s is our local Mexican place I have only eaten here 1 time the food was horrible. For the truly horrible food we will do
1 long bear crawl
The garden gate has all kinds of cool flower things I have never been into the place so we will do something for the word never
5 dips
Just for you is a really cool resale store where you can find all kinds of neat things for this store we will
reuse one over each thing we have done
Mary’s apple orchard has about 10 different kinds of jams and butters that are really good my favorite is the cherry butter for the jams and butters we will do
10 flutter kicks
A drop of honey is a place where you can buy you M all kinds of good smelly things. all the smells makes my head hurt for hours so we will do
20 merkins for the pain
Lasting we have the bank that has been here for a long time I don’t do business with them because I don’t like some of the people that work there for the dislike of them we will do
20 Lt. dans
COT we talk about the 24 hours of Qing and we lifted up the country for both covid and everything else that’s going on and we also prayed for crackshot and his family who are in quarantine and as well lonzos sister and her family
it was an honer to lead these guys this morning
Q: Houdini
PAX: Peach, Charmin, Stark, Free Time, Enron, Casper, Mini Wheats, Venom, Bagels, 2 Buck Chuck, Flo, Heisenberg, Meatloaf, Mr. Glass, Mulan, Fossil, Doubtfire, Callahan, Jennay, Spaulding, Huffy
The Thang:
Cadence work with good form:
Prayer squats
Burpees
1 Mile Indian Run
Flutter Kicks with Block raised
50 Yard Lunges
150 count plank
50 yard bear crawl
1 minute warrior 3 hold on block
50 yard crab walk
20 Backward block lunges in cadence
“T” pose hold for 2 minutes
Static leg raise 2 minute hold
BAS RUTTEN fight training: 3 rounds
20 Block curls
11 burpees
42 birthday kettle bell swings
C.O.R.
N.O.R.
C.O.T.
Prayer:
A MORNING RESOLVE
All Great and Powerful
We will try this day to live a simple, sincere and serene life, repelling promptly every thought of discontent, anxiety, discouragement, impurity, and self seeking; cultivating cheerfulness, magnanimity, charity, and the habit of holy silence; exercising economy in expenditure, generosity in giving, carefulness in conversation, diligence in appointed service, fidelity to every trust, and a childlike faith in you. In particular we will try to be faithful in those habits of prayer, work, study, physical exercise, eating, and sleep which we believe that you have shown us to be right.
And as I cannot in my won strength do this, nor even with a hope of success attempt it, I look to the for guidance.
Amen
Respectfully Submitted
CENTENNIAL PARK IN TONTAGONY
Q: Houdini
PAX: Smokey, Stalker, Tiger Tim
Twas my actual birthday so 42 was the reps
Perform these three movements every round
42 Mountain Climbers
42 Seal Jacks
42 Air Presses
After your done performing these movements a round at a time perform these in progressing order:
Burpees 5, 10, 15, 20, etc.
SSH 5, 10, 15, 20, etc.
C.O.R.
C.O.T.
Respectfully Submitted
QIC’s – Stark and Spaulding
PAX – Lego, Huffy, Heisenberg, Nougat, Flo, Biggie, Van Gogh, TuPac, Homeslice, Q-Bert, Huckleberry, Virus, @ Buck Chuck, Chanel, Mr. Glass, Jennay, Isosceles, Nimbus, Doubtfire, Callahan, Hannibal, Mulan, Fossil, Nitrous
The THANG:
Two bald men workout
20 min.
B- big boy sit ups – 5
A- American hammers – 10
L- let levers a 15
D – distance 50 yards out, 50 yards back
20 min.
B- burpees – 5
A- absolutions – 10
L- lieutenant Dan’s – 15
D – distance 50 yards out, 50 yards back
Guantanamo plank/push up
Hold plank until each runner runs by- do a push-up every time. Get up and run when it’s your turn.
Guantanamo leg levers
On your 6 legs at 6”- do a leg lever every time someone runs by. Run around when it’s your turn.
Awesome to co-Q this with my bald brother Spaulding. And DOUBLE AWESOME to see Q-Bert and Virus back to rep the beautiful bald crew as well.
25 Degrees, and 26 PAX. Just a normal Saturday in the Black Swamp!
Always my Pleasure
Always an Honor
~Stark (and Spaulding)
11/17 MC2
Q Moana
Pax mercy, lonzo, landslide and fat Amy
Run 1 mile
100 pull ups
100 burpees
200 rocket jumps
200 BBSU
Run 1 mile
COT
Ruck
Stephen DeYoung “Better Offer” – First Q
Brian Coil “Ponzi”
Bob McCart “Raven”
Kevin Connors “Popeye”
Scott Schutt “Geppetto”
Sam Cannoil “Ringo”
Alec Falkenberg “Meat loafL
11/14/2020
LEAPFROG at the Battlefield
Stalker, Lyman, Footloose, Bogey, Rockwell, Lavar, Fat Amy, Woodstock, Simmons, Mercy (Q)
Intro, Mission, 5 principles,
Warmup: Motivators – https://twitter.com/F3Naperville/status/1071450633805488128?s=20
Started at 10, worked all the way down to 1. Link to twitter video is best.
Split up into teams of 5. In planning this workout, I was thinking teams of 3 or 4. With 10, the only way to go was 2 teams of 5. It ended up being perfect.
1. Burpee relay. 5 minutes to get maximum burpees as a team, only 1 team member allowed to do burpees at a time. This was a competition. Only 10 burpees separated the 2 teams at the end of 5 minutes.
2. Team work. As a team, 10 laps around the theater, 200 merkins, 200 big boi situps, 200 Lt Dans.
3. Burpee relay again. This time, it was emphasized you vs you. Both teams challenged to beat their number from the first relay. After 5 minutes, both teams beat their number, and the gap was closer than the first time around.
4. Team work. As a team, 10 laps, 200 inch worms, 200 jump squats, 200 flutter kicks.
This Q turned out better than I anticipated. I was glad to be able to lead this with such a great group of men.
COT, Prayer requests for Rockwell’s daughter.
Bootlegger Adventure @ Necroplis 5:30am
11/10/2020
Pax: Ponzi, Bootleg(Q), Meatloaf, Fraction, Better Offer, Enron, Popeyes, Ringo
Mission of F3, Core Principles
Ruck the Necroplis backside approximately 2.5 miles
COT
Jungle Boogie and Vila VQ
Pax: Lyman, Footloose, Simmons, Meatloaf, Rudy, Lonzo, Woodstock, Isosceles, Mile High, Callahan, Coconut (Q), Vila (VQ)
Mission of F3, Core Principles
Workout:
Bear walk across the field and side straddle hops (SSHs) until everyone arrives, 20 SSH in cadence
Imperial crab walk back across the field and imperial walkers until everyone arrives, 20 Imperial walkers in cadence
Duck walk across the field and chain breakers until everyone arrives, 20 chain breakers in cadence
Frog Jump back across the field and squats until everyone arrives, 20 squats in cadence
Ape hop across the field and ape hop back across the field
Rinse and repeat – but backwards motions for all
COT:
Counterama
Namerama
Announcements
Prayer
Six Degrees of Kevin Bacon
QIC: Jimmy Dean
PAX: Jimmy Dean, Dropout, Lyman, Lonzo, Rudy, Woodstock, Raven, Geppetto, Footloose, Mercy
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for schools/teachers/kids, our military, veterans and the families of those who’ve died protecting our rights.
Always an honor to lead this group of men! Aye!
THE THANG: 9 stations arranged down a parking lot, every 3rd space used. The PAX at the end of the line does 10 burpees and runs back to the end of the line and serves as the timer for when the rest move to the next station. The rest of the PAX does AMRAP until the space in front of them opens up; they move to that station as quickly as possible and perform the next exercise, etc.
Stations:
Lunges
Crunchy Frogs
Stump Huggers
Squats
Big Boy Sit Ups
Mountain Climbers
Lt Dans
LBCs
10 Burpees, run to back of line to station 1
We did a round of guantanamo and burpee bearcrawl-tanamo to end.
F3
Q: Rick “Huckleberry” Thielen
11/17/2020…6 p.m.
The Commons at Levis-Perrysburg
“Black Swamp Beatdown”
PAX:
Shawshank
Hannibal
Moana
Mr. Glass
Luigi
Nomad
Fallout
FNG- Pele’
Charmin
Megalodon
Ant Man
Moonley
Channel
TuPac
OK
Huffy
Chubs
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off (1-18)
FNG (Friendly New Guy): Girl: Avery Rettig
The Thang:
Station #1:
25 Curls with Block
25 Air Pumps with Block
25 Squats with Block
25 yards: Murder Bunnies with Block to next Station.
Station #2:
25 BBS with Block on chest
25 Arms Extended with Block Scissor Kicks (2 is 1)
25 American Hammers with Block (2 is 1)
25 yards: Riffle Carry with Block to next Station.
Station #3:
25 Imperial Walkers (2 is 1)
25 Lunges with Block
25 Bent Over Lifts with Block
25 yards: Murder Bunnies with Block to next Station.
Station #4:
25 Merkins
25 Lt. Dan’s with Block
25 Mountain Climbers (2 is 1)
75 yards: Riffle Carry with Block back to Start.
REPEATO UNTIL 6:40 p.m.
One Suicide Run using all Stations.
Circle of Trust:
Count Off (1-18)
NOR
Six was Nomad
FNG: Pele’
Ask for Announcements and Prayer Intentions
Prayer
Concluded at 6:45 p.m.
VIVA 11/19
Q Moana
Pax Luigi , Shawshank, nimbus and huffy
Amrap
Group 1 x 20 reps
Merkins
Lunges
Freddie Mercury’s
50 yard sprints x 2
Group 2 x 20 reps
Seated overhead press
Squats
Lbcs
50 yard sprints x 2
Group 3 x 20 reps
Front raise
Walking glute bridge
Crunchy frog
50 yard sprints x 2
Group 4 x 20 reps
Curls —> tricep ext.
Single leg Roman deadlift
BBSU
50 yard sprints x 2
Absolute finisher:
Super Burpees
50 yard sprints x 2
Cot
PAX: Landslide, Lonzo, Lyman, Footloose, Mile High, Beretta, Coconut, Callahan, Raven, Spaulding, Rudy, meatloaf, Woodstock
Ladder 1: Merkins ladder – 3/6/9/12/15
Square 1 sprint/bear crawl, 5 burpees / 5 lt dan’s (4 minutes)
Ladder 2: Squats ladder – 5/10/15/20/125
Square 2: Sprint/lunge, 15 flutter kicks/plank jacks (4 minutes)
Ladder 3: Bbsu ladder – 4/8/12/16/20x
Mercy, Dropout, and Dutch were late scratches but were with us in spirit 😉
Lyman was the 6.
Love your neighbor, pray for the frontline workers.
Date: 11/17/2020
Time: 5:30 AM – 6:30 AM
Location: The Levy
Title: Rusty Q Run
Q: Flubber
PAX: 11 total
Woodstock, Isoscoles, Coconut, Jennay, Stark, Spaulding, Buretta, Mile High, Dutch, Doubtfire, Flubber (Q)
Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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)
The Thang:
Ran to Woodland park and did 3 interval figure 8’s.
COT
Count-O-Rama and Name-O-Rama, The six: Spaulding
PAX:
LEGO (Q)
Mile High
Baretta
Ringo
Popeyes
Raven
Spaulding
Meatloaf
Huffy
Gepetto
Warm-up: After mission and principles, A mosey around the parking lot, then over to the field for the thang.
The Thang:
A round of B.O.M.B.S. after dividing up in pairs do the following as a set for each pair:
Burpees (50)
Overhead Claps (100)
Merkins (150)
Big Boy Sit ups (200)
Squats (250)
As pairs finished they either started over or picked up the 6. Once all pairs were complete on to Mary
Mary:
Freddie Mercury
Heels to Heaven
JLo’s
Dying Cockroaches
Annie
Finished with a COT. An honor to lead as always especially on a windy, cold Monday!
Date: 11/19/2020
Time: 5:30 AM – 6:15 AM
Location: The Wall
Title: Opposite and Equals
Q: Callahan – VQ
PAX: 12
Hannibal, Spaulding, Stark, Coconut, Mile High, Lego, Charmin, isosceles, Mr. Glass, Ringo, Popeyes, Callahan (Q)
Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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)
The Thang:
Ran up the hill and backpedaled down after each exercise
Flutter kicks
Hello Dollys
Peter Parkers
Parker Peters
Burpees
Lay Down Get Ups
Bear Crawl up hill
Crawl Bear down
COT
Count-O-Rama and Name-O-Rama, The six: Lego
Ended with some breath work and connecting with the higher power.
11/21/2020
Pole Position at the Battlefield
PAX:
Rudy
Bunion
Patriot
Simmons
Orange Kilt
Fat Amy
Rockwell
Mercy
Danielson
Bourbon
Shawshank
Woodstock
Fraction
Footloose (Q)
Intro, Mission, 5 principles, COVID disclaimer
Split up into two teams Gave instructions: Start between C7/C6 poles. As a team, run to C5. Complete 30 reps of an exercise. All PAX must finish their reps before moving on to the next pole. Team members can pick up the six on their team. When finished, run to C4. Do same as C5, but a different exercise and only 24 reps. Run to C5 and do the same as previously mentioned. Run back to Start/Finish line. We complete six “laps” listed below:
Lap 1:
Side straddle hops
Wide merkins
Wojo squats
Lap 2:
American Hammers
Double Merkin Burpees
Monkey Humpers
Lap 3:
Inch Worms
Stagger Merkins
Side-straddle Squats
Lap 4:
Heel Touches
Alligator Merkins
Gas Pumps
Lap 5
Lunges
Circle Burpees
LBC’s
Lap 6
Flutter kicks
Air presses
Double merkin burpees
COT
Name-o-rama
Six
Announcements
Bourbon motivational/inspirational speech
Prayer requests
Walk Jog Run Ruck 11/21/2020 – 0530
Pax: Simmons, Danielson, Mercy, Orange Kilt, Footloose, Bunyan, Rudy (VQ)
Mission of F3, Core Principles
2.86mi ruck from Fallen Timbers Theater. We had a brisk 1.05 mile walk around the Fallen Timbers Parking lot. Our second lap we jogged for 0.8 miles around the shopping center. We then did Indian Sprints for 0.65 miles. We ended with a 0.36 mile cool down, and arrived back at the theater at 6:10.
COT:
Counterama
Namerama
Ended with prayer for those affected by Covid.
Leadership Ruck
“Atomic Habits”
By James Clear
Welcome
No FNGs
Mission
Principles
Pax:
Geppetto
Doubtfire
Lego
Callahan
Flo Q
Rucked 2.5 miles discussing James Clear’s book Atomic Habits and tied it into Q Source topic 2.4 Positive Habit Transfer
11/21/20 Spilling Merlot
At the Fortress (Grace Church)
Coupons used and social distance encouraged/enforced
VQ Jamey Two Buck Chuck Burson
CoQ Chris Heisenberg Drage
COP:
Warmup:
Windmills, chain-breakers, karaoke, high knees, butt kickers
The Thang:
5 Marks of a Man by author Brian Tome:
1) Men have Vision 2) Men can take a Minority Position 3) Men are Protectors 4) Men Work 5) Men are Team Players
Find a partner (team)
1) Leg focus 3 exercises while teammate runs. (squats, monkey humper, motivator)
“Motivator” –10 count in cadence new Pburg workout!
Motivator new to Pburg:
10 side straddle hop, then 10 side straddle with arms to parallel, then 10 side straddle legs only, then 10 side straddle hop only
Repeat all the way to 1. Horrific on the calves!!! Great Q by Two Buck in cadence.
2) Core focus exercises while teammate runs (shoulder tap, LBC, flutter with coupon, toes to heaven)
3) Upper body focus while teammate runs (coupon curls, hand release Merk, coupon shoulder press)
Ended with COP 1- 100 count plank & Merkens and back down 100 -1
The “6” well done by Mark T. Landslide
Announcements:
Food Pantry cars were lining up and were asked to keep in thoughts and prayers by Geppetto
COT -Prayer by Two Buck Chuck
PAX
1 Jeff L. Spalding
2 Alan R. Lego
3 Alex F. Hate
4 Matt Y. Stark
5 Michael D. Doubtfire
6 Mark T. Landslide
7 Scott K Mr. Glass
8 Chris T. Charmin
9 Scott . Geppetto
10 Travis K. BooyYaah
11 Josh M Biggee
12 Jamey B Two Buck Chuck
13 Alan D Coconut
14 David C. Mulan
15 Tommy G. Callahan
16 Chris D Heisenberg
F3 Back it up! BB
Pax: stark, Canteen (Columbus), mile high, Popeyes, lego, isosceles, bourbon, meatloaf, 2 pac, Q: Spaulding
Warm up
Chain breakers
Windmills
Pair off- stay socially distant
Chin ups- claim your max reps out loud and try to get there every time.
Run to the cone/ station 2
Do 40 Superman’s
Frog jump to cone/station 3
Claim max reps on Australians and try to get there every time
Bear crawl to cone/station 4
Do 40 single leg deadlift squats (20 per leg)
Ape hop to station 1 start over
Run 1/4 mile loop back to flag
Slow Push ups in cadence
Guantanamo (leg lift)
Guantanamo/water boarding (plank to merkin)
F3 Black Swamp
Virtual Zoom Beatdown
https://us02web.zoom.us/j/83627682888?pwd=T3p2M1BtcUEzckJoS0t2anhVOE9vUT09
11/23/20
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principals:
Free of charge.
Open to all men.
Held outdoors, rain or shine, heat or cold.
Led by men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end in a Circle of Trust.
PAX:
Thai Guy
Jenay
Coconut
Q: Huckleberry
Join Zoom Meeting
https://us02web.zoom.us/j/83627682888?pwd=T3p2M1BtcUEzckJoS0t2anhVOE9vUT09
Bring two 25# Coupons of your choice.
Warm Up:
20 Toe-Touch Squats
20 Wind Mills
20 Arm Circles
Thang:
30 Imperial Squat Walkers
30 Alternating Curls w/ Coupons (2 is 1)
30 Lt. Dan’s w/ Coupons
25 Thrusters w/ Coupons
Run HARD 2 mins away from your house. At 1 min turn and head back to screen at home.
Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers
20 Merkins
30 Mt. Climbers (2 is 1)
30 American Hammers w/ 1 Coupon (2 is 1)
30 BBSU w/ Coupons
RUN
25 V Ups with Coupons
30 Scissor Kicks w/ Coupons Extended (2 is 1)
30 Kneel To Squat w/ Coupons
40 Plank Jacks
RUN
30 Air Pumps w/ Coupons
25 Lunges w/ Coupons (2 is 1)
30 Each Arm Bent Over Rows w/ Coupons
30 Calf Raises w/ Coupons
RUN
Cool Down Stretch:
20 Hands/Arms to Heaven w/ Calf Raises
20 Side Lunges (10 each side)
COT
Coconut lead is in prayer.
11/24/2020 at the Levy
PAX: Van Gogh, isosceles, Spaulding, Bourbon, Woodstock, Doubtfire, Mile High, Coconut (Q)
Thang:
Ran to Davis Overlook, 3 reps on the hill, and ran back.
1) normal, 2) high-knee skip, 3) backwards
3 burpees each time at the top, 20 merkins each time at the bottom.
Doubtfire gave a great 6
PAX: Lonzo, Rudy, Simmons, Shake n Bake, Einstein, Mercy (q)
Intro
Murph
COT
It was cold. The pullup bars had frost. It was difficult to hold grip. Better gloves with better grip may be required. In 10 sets of 10 pullups, 20 merkins, and 30 squats, I did 5 pullups then 5 chin-ups – switching grip because I kept slipping. It worked. We did work. All had fun.
Pre-turkey Pinch-hit VQ
PAX: Callahan, Mile High, Dutch, Bourbon, Woodstock, Footloose, Meatloaf, Fraction, Lonzo, Mercy, Lyman (QIC)
11 PAX gathered near the island in the corner of the parking lot. Rain held off, temp approx. 40 degrees. Warmed up with 20 SSH and 20 Windmills in cadence.
Mission of F3
Core Principles
The Thang:
A simple Ladder with music-fueled up-button.
Round 1:
5 Burpees
Lap around parking lot
Round 2:
5 Burpees
15 Merkins
Lap around parking lot
Round 3:
5 Burpees
5 Merkins
20 Lunges 2:1
Lap around parking lot
Round 4:
5 Burpees
5 Merkins
20 Lunges 2:1
40 LBCs
Lap around parking lot
Round 5:
5 Burpees
5 Merkins
20 Lunges 2:1
40 LBCs
40 Squats
Lap around parking lot
Continue by coming down the ladder with Round 4, 3, etc.
The wild card “up buttons” were the 90s hip-hop classics “Rump Shaker” and “Here Come the Hotstepper.” If either of these songs came up in the random (I swear it was random!) mix, all PAX would stop ladder exercises and alternate 20 Monkey Humpers and 20 Imperial Walkers for the duration of the song, then return to ladder exercises. “Rump Shaker” came up approx. 15 minutes into the Ladder, prompting accusations from the PAX that Q was “mix rigging.” Q staunchly denied the accusations but admitted to prior knowledge, in looking ahead in the random mix to ensure PAX would have the privilege of shaking their rumps on this lovely morning. Hotstepper came up (randomly) in the mix just in time to wrap up the beatdown, prompting mumblechatter regarding monkey humping in time to the music and relating that to Mercy’s upcoming anniversary getaway.
COT
NOR
Announcements- Thanksgiving events
Prayer for health over the holiday and thanks for the Black Swamp SLT for their leadership.
It was an honor to fill in for Geppetto this morning. T-claps to all the HIM who reached out to see if I needed anything in preparing for my VQ, and to Callahan for offering constructive criticism. Was an honor to lead these men this morning!
Tues 6pm 11/24/2020
Charmin’s Revenge
Q – Charmin
Pax:
1. Chanel
2. Houdini
3. Bonds
4. Venom
5. Chubbs
6. OK
7. Flo
11/24/2020 Charmin’s Revenge
Warm Up
• 25 Side straddle hops
• 30 Air squats
• 15 – jump squats – Outer, Inner, Jump with knees back
• 15 – Punching side lunge (same arm/leg)
• 15 – Skull crush to jump squat
• 15 – Squat imperial walker
• 5- Combo Twisting Lt. Dan (split jump lunge jump lunge, front, opposite side)
• 20 – plank while lift straight arm
• 15 – Lunge Kick backs, each leg
7 rounds Round Robin – Merkin challenge (normal, wide, diamond, spiderman, gamer, knuckle)
10 merkins, followed by 10 big boy or LBG.
Dumbell Destroyer: 15 lb dumbells or brick
• 2x (21s) Curls
• 2x Press (15)
• 2x Hammer – straight arm (20)
• Fly inner / outer (15)
At Clock Tower:
• 15 each leg – Reverse One legged squats
• 20 Bridge , bringing knee to chest (bench on shoulders)
• 40 Dips
• 30 Plank – bring knee to chest
Ab Circuit: 25 each
• In & Outs
• Bicycles (each way)
• Crunchy Frog
• Wide leg or cross leg sit ups
• Fifer Sissors
• Pulse Ups
• 100 – American Hammer (1 is 1)
Prayer Intentions – Amy at Westgate (Covid on ventilator). Our country. Healthcare workers and families. Strength and courage for all.
Fake turkey bowl
Pax: Doubtfire, Stark, Bourbon, Lyman, Lonzo, landslide, Orange Kilt, Footloose, Houdini, Lavar Spaulding, Meatloaf, Van Gogh, Fat Amy, Callahan, Tupac, Woodstock
QiC: Woodstock
WR/DB drills round 1:
2 lines facing each other 5 yards apart. On go line 1 sprints out 5 yards, line 2 backpedals 5 yards. Line 1 does 10 jump squats, line 2 does 5 burpees. Reverse. Then do 10/10, 15/15, and 20/20 and 25/25.
Lines facing, line 1 high knees, line 2 butt kickers. 20 count. Flip
Lines facing. Slow line drill. On ready drop to squat. On go 1 down to 5 Carolina dry docks back to squat. On go 2 down to 5 Merkins back to squat. On go 3 10 plank jacks back to squat. Q called numbers randomly finish with squat hold for pax count off.
Lb/rb drills (get low) – line 2 lunge walk backward and line 1 lunge forward. Every 5yards ape hop 10 yards away from each other, do 10 smurf jacks, sprint back and reverse the lunges, repeat everything else.
WR/DB drills round 2 sub 5 lt dan’s for burpees and 10 merkins for jump squats.
Lines facing, line 1 high knees, line 2 butt kickers. 20 count. Flip
Lines facing. Slow line drill. On ready drop to squat. On 1 down to 5 Merkins back to squat. On 2 10 squats then back to squat. On 3 10 2count flutter kicks then back to squat. Q called numbers randomly finish with squat hold for pax count off.
Lb/rb drills (get low) – line 2 lunge walk backward and line 1 lunge forward. Every 5yards bear crawl 10 yards away from each other, do 10 hrpu, crawl bear back and reverse the lunges, repeat everything else.
Finisher:
Merkin ladder suicides:
3/6/9/12/15/18. Total of 168 Merkins to finish.
Way to finish strong!
Lyman was the 6.
Prayers up for Spaulding and his family as they await the new arrival, and for patience, courage, and strength. Also to the Lord for safe keeping our families and friends today and always.
Goodbye Food Coma
Q-Lavar
PAX-Fat Amy, Lonzo, Simmons, Bourbon, Footloose, Wall-E, Shawshank, Lyman, Meatloaf
Warm up with a jog around the theater
As a group, we did three sets of ten, three count merkins. In between each set, we planked through a ten count. We then did six inches as a group, counting to 25, resting for 5, counting to 50, resting for 5, counting to 75, resting for 5, counting to 100, resting for 5, then the same sequence back down to 25. We did the same thing next but with planks. Then we did wall sits with the same sequence.
After wall sits we did 50 yards of bear crawls, 10 burpees, then 50 yards of crawl bears back.
Then we broke into teams of 5 and did a team relay medley consisting of bear crawls, crab walks, crawl bears, lunge walks, sprints between cones spread roughly 7 yards apart. At the end, we did 5 burpees, then sprinted all the way back to the start. The team members not actively moving were doing merkins.
We then did twenty, ten count inch worms with a merkin as a group followed by ~5 minutes of flutter kicks and penguins to wrap things up.
Ended in COT with Bourbon as the “6”. He talked about developing true friendships through F3, something he wasn’t able to do outside of F3.
Leadership Ruck BB
Topic: Practicing Gratitude
Mission
Principles
Pax:
Casper
Callahan
Doubtfire
Lego
Isoceles
Flo (Q)
Rucked 2.5 miles discussing six habits we can use to daily focus on developing an attitude of gratitude. “Be a river, not a reservoir.”
PAX: Flo, HazMat, Ponzi, Meatloaf, Canteen, Mr. Glass, Raven (co- Q), Casper (co-Q)
Pax rucked up and down the hills of Fort Meigs, got a little variety of terrain. On a back platform of the Fort, Raven led some Merkins and Squats. Repeato toward the end of the Fort. Raven’s route made Casper have to relive his youth cross country days, where he notoriously vomited at the top of the hill, formerly known as Agony. This time, Merlot was not spilled, but it was awful just the same. The Co- Q’s thank the PAX for their patience as we ran a bit over and as always, we were honored to lead.
Crosswalk rock 11/28/2020
PAX:
Simmons
Meatloaf
Lavar
Lonzo
Lyman
Footloose (Q)
Runners:
Fat Amy
Wallee
Bourbon
Shawshank
Mission of F3, Core Principles
Rucked around the parking lot. Every time we came up to a crosswalk we did 20 reps of one of the following: Airpress, Imperial Walkers, Monkey Humpers, Squats, or Lunges.
COT:
Counterama
Namerama
Ended with prayer
QIC(s) – Isosceles and Stark
PAX – Jennay, Mulan, Nitrous, Callahan, Casper, Landslide, Flo, Biggie, Lego, Doubtfire, Spaulding, Chanel
The Thang
Spilt group in 2 groups
Upper Body Circuit (Approx 22 mins)
Paula Abdul (7 cones, 10 yards each)
1.) Round 1
Bear crawl Forward
11 Carolina Dry Docks
Crawl Bear Backward
28 Arm Circles
2.) Round 2
Burpee Broad Jump Forward
11 Diamond Merkins
Crab Walk Backward
28 Swimmers (2 is 1)
3.) Round 3
Ape Hop Forward
11 Inch Worm Merkins
Ape Hop Backward
28 Good Mornings
Lower Body Circuit (Approx 22 mins)
Meet Me in the Middle
Round 1
10, BUrpees, 20 Mule kicks, 30 Bonnie Blaires, 4 Plank Jacks
then
9, 18, 27, 36
8, 16, 24, 32
so on…
Round 2
10 Surfer Get Ups, 30 Bobby hurleys’
then
15 SGUs, 25 BH’s
20, 20
and so on…
Ended with a few extra mins for some cadence
Iso led Absolutions, Stark did some squats
COR, NOR, Landlside was the six. Damn inspiration that man is! Respect!
Please ure to lead with Iso
Was an honor!
~Stark
QIC – Stark
PAX – Huckleberry, Jennay, Coconut, Dutch, Woodstock
The “Running Man” is randomly chosen from PAX to perform set amount of reps, effectively acting as the rounds timer.
The rest of the PAX do 3 burpees to give the Running Man a head start, and then they can work on the same exercise until the Running Man reaches the goal and yells “Stop”. If you can catch the running man, good for you, keep going and get in a few extra reps until “Stop” is called.
Stage 1 (Legs)
30 – Jungle Boys Squats
30 – Smurf Jacks
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
30 – Raggedy Anns (2 is 1)
30 – Single Leg Sqaut Rows (20 per leg)
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
Stage 2 (Upper Body and Core)
20 – Inch Worm Merkins
25 – HRTX Merkins
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
30 – Kick Throughs
35 – Peter Jacks (Peter Parkers and Plank Jacks)
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
Repeato for 35 mins
COR, NOR, Woodstock was the six. Way to posted and not use quarantine as an excuse!
Always an honor
Always my Pleasure
~Stark
Yukon Cornelius Ruck
Date: 12/1/20
Time: 5:30am to 6:30am
Location: The Necropolis…aka Fort Meigs Ohio’s 1812 Battlefield
QIC: Geppetto
PAX: 9 total – Ponzi, Geppetto, Better Offer, Casper, Raven, Callahan, Meatloaf, Popeyes, Ringo
No FNG’s, so right into Mission and Principles.
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”: Rucked to the “Welcome to Perrysburg” sign by the bridge to Maumee and back.
Topics of discussion: Favorite Christmas TV show, movie and song.
Total ruck distance: Approx 2.3 miles.
We ended in a Circle of Trust with Raven as the six. Loves the brotherhood of F3. We could workout anywhere but its the HIM of the group that keeps him coming back. It helps his mental health. Aye!
Moleskin/Spreadsheet from the Gloom:
-Popeyes and Ringo were a little late so they joined us halfway
-Slippery, snowy morning. Didn’t cover the distance we normally do
-Casper shared a fun fact from Rudolph the Red Nosed Reindeer TV show. The reason Yukon Cornelius licks his pickaxe throughout the show? There is an unedited version of the program that has not been shown for years in which his pickaxe lands into a pile of peppermint candy and he licks the candy off the pickaxe. Who knew!?!?!?
-Better Offer brought and actual pickaxe to the ruck!
12-1-2020
Aces, Deuces & Naught
Q:
Doubtfire
Pax:
Coconut
Bourbon
Jennay
Mile High
Spaulding
Isosceles
12 Burpees followed by 1 mile run followed by 20 Merkens and 20 plank jacks. Repeato on a cross country route. Total of 4.3 miles run with five sets of beatdown movements. Snowy and 27 degrees! Perfect start to the final month of 2020.
PAX: Rudy and Lonzo – Q
The thang.
Mosey’d to wabash trail and then came back around to Monclova Primary for 50 Pull-ups. Finished in 5 sets of 10.
Mosey’d back to MC2 for some block work.
1’s and 2’s ladder.
Round 1, ladder up 1 to 10 sequentially for exercise 1, and 2 to 20 for workout 2.
1 = Block Press 1, 2, 3, etc.
2 = Curls 2, 4, 6, etc.
Round 2
1 burpee followed by 5 jump squats for 10 rounds.
Round 3
Same as Round 1 but with the following
1 = Squat
2 = Merkin
Round 4
Switched Round 3 exercises and completed same format
1 = Merkin
2 = Squat
Closed with a short prayer for those that are sick with covid 19 including Rudy’s friend Justin. Rudy repeated the message he received from his Pastor that we need to try to see why we are going through this, and not to just go through the storm. Maybe some people need to refocus. Good message and something to think about.
Block Party at the Gauntlet!!
PAX: Rudy, Bourbon, Popeyes, Mile High, Ringo, Berretta, Spaulding, Geppetto, Huffy(Q)
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We didn’t do a warm-up because we just wanted to get to the work of embracing the suck!! The beatdown was with Cinderblocks and Suicides. We would begin with a starting repetition number and double the reps at each of the 4 lines. Example: Start with 2 Cinder-curls, then 4 at the first line, 8 at the second, 16 at the third cone, and 32 at the forth cone, then carry the cinderblock to the start (while maintaining social distancing). The exercises were:
Start # Double Count at Each Cone
4 Staggerd Squat 8 16 32 64
2 Cinder Curls 4 8 16 32
1 Man Maker 2 4 8 16
Suicide
1 Rock Star (Jump Tucks) No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins 4 8 16 32
2 Cinder-Bent Rows 4 8 16 32
Suicide
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows 4 8 16 32
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
Suicide
2 Thrusters 4 8 16 32
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings 2 4 8 16
Suicide
2 Jump Squats No Cinderblock (Sprint Back)
2 Lower Half Cinder Curls 4 8 16 32
2 Decline Merkins Feet on Cinderblock
Suicide
1 Overhead Press 2 4 8 16
2 Upper Half Curls 4 8 16 32
4 Smurf Jacks No Cinderblock (Sprint Back)
Victory Lap – Repeato Yay!!
Nobody got to the end but a couple made it through the thrusters. Awesome effort by the whole PAX!!
We ended in the Circle of Trust. Did the Counterama / Namerama. Popeyes was the 6. He mentioned how the Mile High Clan gets him to the beatdown and what F3 means to him. Popeyes has been a fixture at the Gauntlet for as long as I can remember, always bringing it and leading by example!! We ended in prayer. I just wanted to thank the PAX for keeping the Gauntlet going as one of the Black Swamps premiere locations!! Always is an honor to lead the HIMs of F3!!!
Eat your heart out:
Commons 12/1
Q Moana
Pax: Stark, Shawshank, OK, charmin, nimbus, Houdini and Bonds
Warm up 20 ssh
Every 90 seconds sprint or 3 burpees 9 minute rounds for groups as many rounds as possible. Each group is 9 minutes.
Group 1
10 push-ups
10 squats
10 BBSU
group 2
10 Carolina DD
10 lunges 1 is 1
10 frog kicks
Group 3
Diamonds
Smurf Jax
Am hammers
Group 4
10 burpees
10 rockets
COT
There’s No Business Like Snow Business
Q-Lavar
PAX-Mile High, Beretta, Lonzo, Lyman, Fraction, FNG (Chris “Barney” Taylor), Meatloaf, Moanna, Rudy, Charlotte
Warm Up with ten, four count imperial walkers then ten, four count windmills
Split into two teams. Set timer for four minutes during which each team did as many burpees as possible with the caveat that only man could go at a time and the ones not doing burpees held Al Gore.
Next we stayed in same teams but each team had to do a total of 10 laps around the interior of the parking lot, four hundred two is one penguins, two hundred merkins, one hundred lt. dans, fifty absolutions.
We then did a second round of the burpee challenge, with the goal of beating the reps done during the first round which both teams did.
In the same teams, we then did a second round of work consisting of fifty inch worms with a merkin at the end, one hundred jump squats, one hundred monkey humpers, two hundred two is one flutter kicks, and five laps around the interior of the parking lot.
Ended in COT with the FNG getting the nickname Barney as the Andy Griffith Show is one of his favorite shows. Barney was brought out by Rudy after six months of Rudy’s pursuit. He is 31, married with two children, works as a property and casualty insurance claims adjuster, and considers Rudy a spiritual mentor. He is an avid runner who wears short shorts. Message of the prayer was simple. God is the summit where are feet are. Whether on the mountain or in the valley, He is the summit regardless of circumstance.
PAX: Houdini, Moana, Chanel, Lavar, Shawshank, Beaker, Bones
Q: Isosceles
The Thang: Mosey around Maumee
Peter Parkers to warm up
Mosey to Theatre (0.5 mile)
40 burpees
Mosey to St. Joe
40 Up downs
Mosey to White street river access
30 m chain run, hold Al Gores
Mosey to La Biblioteca
6- Bones, out for the 2nd time, loves the concept of the group.
Dec. 3, 2020
“This is how we do it”
PAX: Landslide, Lonzo, Doubtfire, Cooper, Isosceles, Rudy, Charlotte, Meatloaf, Lyman (Q)
Clear skies, slight breeze at about 30-degrees. Started at 6:31 with F3 mission, core principles, and disclaimer.
Warmup: 25 4-count Side-Straddle Hops in cadence.
Counted off by twos. Ones started at Station 1 and Twos started at Station 3 to allow us to spread out a little. Proceeded through four stations (approx. 50yds. apart) with 3 sets at each and movements in between. Tried a new movement, the Merkin Bunny (holding block on ends, swing it as far out in front as possible, drop and do a Merkin, hop legs up next to block, repeato til miserable). Proved to be exhausting, will use again.
Station 1:
15 Block Squats
15 Block Calf Raises
15 Lt. Dans
Repeato x3
Rifle-carry Block to Station 2
Station 2:
15 Tricep Dips
15 Curls
15 Bent-Over Rows
Repeato x3
Lunge-walk with block to Station 3
Station 3:
15 Freddy Mercuries 2:1
15 Big Boi Sit-ups
15 Block flutterkicks 2:1
Repeato x3
Rifle-carry block to Station 4
Station 4:
15 Merkins
15 Block Press
15 Carolina Dry Docks
Repeato x3
Merkin Bunny to Station 1
Ended with:
COR
NOR
Six was Rudy. Shared about how he had a stroke earlier this year and F3 keeps him consistently exercising. Inspiring story!
Ended in prayer, mostly for those affected by Covid.
Great to see some new faces! Truly an honor to lead these HIM.
12/5/20 – Cien es Bueno
Q – Jennay/Callahan
AO – The Fortress
Pax – Jennay, Callahan, Charman, Doubtfire, Stark, Tweety, Hannibal, Flo, Spalding, Casper, Dutch, Landslide, Nitrous, Two Buck Chuck, Heisenberg, Moana, Raven
Open – Mission/5 Core Principles/Disclaimer
Warmup Routine – Cadence – Callahan
– 30 Side Straddle Hop
– 15 squats
– 15 windmills
Beatdown – Teams of 2 – Jennay
Teams will have one member do block work and the other do the cardio – then switch to achieve the cumulative rep count. Each team will make up a larger squad. The squad that does the least amount of work (makes it through the less average number of rounds) will be responsible for putting any extra blocks back in storage.
Round 1 – Cardio – sprint to cone and back
Manmakers – 100
American Hammer with block? Modification is no block. – 100 – 2 is 1
Squat Thrusters – 100
Round 2 – Cardio – Karaoke to cone and back
Block Curls – 100
BBSs – 100
Swings – 100
Round 3 – High knees to cone and but kick back
Alternating Elevated Merkin – 100
Elevated Leg Shoulder Press – 100
Dolly Cutters – 100
Close – NOR – COR – The 6 – COT
Back blast
Mile High-Q
Spaulding
Bourbon
Casper
Stark
Hannibal
RIngo
Beretta
popeyes
Geppetto
Raven
PAX: Meatloaf, Bourbon, Lonzo, Wall-E, Fraction, Bunyan, Simmons, Isosceles, Cooper, Fat Amy, Rudy, Woodstock, Footloose, Shawshank, Dropout (Q)
2.6 mi ruck, 4.75-5mi run
PAX: Meatloaf, Bourbon, Lyman, Fat Amy, Lonzo, Rudy, Footloose, Wall-E, Rockwell, Fraction, Bunyan, Simmons, Isosceles, Cooper, Woodstock, Shawshank, Charlotte, Wipers, Launchpad (FNG), Dropout (Q)
Worked in teams of 2 until 1 member reached 100 in each rd. Lap in between rounds.
Rd:
1-SSH
2-Lunges
3-Merkins
4-LBCs
5-Mtn Climbers
6- Flutterkicks
7- Overhead presses
8-Squats
9- American Hammers
10- Burpees
12/07/2020 – The Murph:
Date: 12/07/2020
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 11 Total – Zelda, Casper, Beretta, Ringo, Doubtfire, Rudy, Popeyes, Meatloaf, Hannibal, Enron, and Bourbon (Q)
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)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
Count-O-Rama and Name-O-Rama
Sixth in the middle was Rudy.
Announcements.
COT / Prayers and Intentions.
PAX rucked around Perrysburg discussing an article about John Wooden’s Servant Leadership. YHC was humbled by the thoughtful conversation.
PAX: Callahan, Flo, Casper (Q)
PAX:
Rudy
Shake & Bake
Bunyan
Leia or Luke Matheson maybe Luke “skywayler” Matheson. not sure
Cinnamons – Q
PAX: Ponzi, Casper, Lyman, Footloose, Popeyes, Ringo, Meatloaf, Dropout (Q)
3.02 mile ruck
Backblast for 12/8 at The Levy
PAX: Bourbon, Doubtfire, Stark, Woodstock, Coconut (Q)
Mission
Principles
THANG
Jog to Bicentennial park in south PBurg
Indian run around the loops in the park, returning to the middle shelter for some PT, called by whoever was in front when we get to shelter
Dips, Incline merkins, pole squats, Big boiz, one leg squats, smurf jacks
Jog back to the Levy
Stretches
Doubtfire 6
12/09/2020 – Survive the Nines:
Date: 12/09/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 13 PAX – Woodstock, Boyz II Men, Bambi, Lonzo, Lyman, Geppetto, Coconut, Rudy, Dutch, Meatloaf, Moana, Charlotte, and Bourbon (Q)
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
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The Q botched the first set and gave us all a penalty
o Second try was a success!
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 9 reps of the exercise
• PAX sprint to second cone and perform 9 reps of the exercise
• PAX sprint to third cone and perform 9 reps of the exercise
• PAX sprint to end line and Side Straddly Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Count-O-Rama and Name-O-Rama
Learn about the 6th: Lyman.
Announcements.
COT / Prayers and Intentions.
Intensity at the Commons – Another Huffy Production
10 PAX: Houdini, Bagels, Ticket, Chubs, Okay, Fallout, Charmin, Moana, Mr. Glass, Geppetto, Huffy (Q)
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Warm Up. Did 12 Spidermerkins to intro a new exercise. On the down motion of the Merkin do a side knee up towards one of your elbows, on the next Merkin do the other leg.
The Beatdown:
Pair up in Groups of 2
Station #1 Fire Pit
Decline Merkins (Feet on Step) 20
Incline Merkins (Hands on Step) 20
Dips 20
Spidermerkins 20
Run Lap
Station #2 Clock Tower
Step Ups (or Jump Ups) 25 Count
Stagger Squats 25 (Both Sides)
Heisman 25 Count
Sprints (Next Field) 3 Sprints
Station #3 Field of Flags
American Hammers (2 is 1) 25
Leg Levers 25
Big Boy Sit-Ups (Progressive Jabs) 20
Plank Jack Shoulder Taps (4 Count) 20
Run Lap
Repeato
We ended in the COT. PAX concensus: Spidermerkins suck!! I will have to use them often!! Charmin was the 6. He went over how the support of the F3 PAX has helped push him and supported him in his life in and out of F3. Charmin has been there for a lot of us and I am honored to call him and F3 Brother and a friend. Keep doing what you do Brother!! Announcements: The F3 10 Year Anniversary has been changed to 10/10/21. More time to make plans with the Ms. We ended in prayer especially for those with covid, their families and friends and those that care for them. Hospitals are now filled to capacity, so the prayers are essential. Also a big prayer and congratulations out to Spaulding and his M for the birth of the newest member of his clan!! God Bless you and your family!!
Thanks for all of the PAX who came out, supported me and got some intense work done!! Always a great Honor!!
Wakanda 12/10
Q Moana
Pax Stark, Woodstock, Rudy, lonzo and Lyman
20 SSH warm up
Emom 3 pull ups or chin ups
Each group is a 9 minute round, as many rounds as possible. Each group has an Xplosive, static and dynamic movement.
G1
Plyo Merkins 10rps OTE
Al gore 20 count
Frog kicks 10 reps
G2
Box jumps 10 ote
Plank 20 count
Incline / decline Merkins 10
G3
Bbsu w/ side hits and front hits 15 reps ote
Low hold merkin 20 count
Bonnie Blair’s
G4
10 burpees ——> 10 rocket jumps
COT
It was a beautiful night at La Biblioteca. I was so excited to Q here, I actually Q’d a week early. But Chanel was gracious enough to let me Q. The men of F3 Black Swamp are true Gentlemen. I was so glad I was able to come down and Q. The beatdown was a combination of a Romano special and an Iron PAX hybrid. Here’s what we did.
Normal warm up of SSH, chain breakers and some leg stretching inchworms
Blocks and Cones – all exercises with a block
1 minute of curls, 1 minute of mozying to the cones and back.
1 minute of American Hammers, 1 minute of mozying
1 minute of Thrusters, 1 minute of mozying
1 minute of Alternating Rows, 1 minute of mozying
1 minute of Manmakers, 1 minute of mozying
Repeato
EMOM
Round 1
1st minute – 5 superman merkins and jungle boi squats for the remainder of the time
2nd minute – 10 superman merkins and junble boi squats
3rd minute – 15 superman merkins and junble boi squats
4th minute – 20 superman merkins and jungle boi squats
1 minute to rest and get the next set of exercises
Round 2
same rhythm as before but with slow motion merkins and crunchy frogs
Went over to the grassy area and had Murder Bunny races
Circle of Trust
PAX attending – Cooper, Houdini, Isosceles, Kosar, Shawshank, Doubtfire, Chanel and Beaker. Q’d by Beaker.
12/12/2020 – Rollin’ with tha Homies Beatdown:
Date: 12/12/2020
Time: 6:30 – 7:30 AM
Location: The Fortress – Woodlands Park/Grace Church
Q: Bourbon
PAX: 19 total: Bambi, Spaulding, Huffy, Fossil, Biggie, Doubtfire, Copper Top, Two Buck Chuck, Heisenberg, Jennay, Dutch, Geppetto, Chanel, Flo, Yeti, Callahan, Casper, Stark, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate 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
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed the first time and were penalized with 5 burpees.
o Second attempt was a success.
Beatdown: Rolled dice by each man around the circle and ended with the ab/core workout.
• Rolling dice:
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints (from one set of cones to other and back)
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Absolutions
• Core workout (completed after each complete circle of PAX or halfway through the beatdown depending on number of PAX):
o 60 LBC (little baby crunches)
o 50 American hammers
o 40 scissor kicks
o 30 rope climbs
o 20 leg levers
o 90 second plank
• Actual Workout based on PAX rolls of dice:
o 21 x Side Straddle Hops (4 count, in cadence)
o 5 x Burpees
o 21 x Side Straddle Hops (4 count, in cadence)
o 60 x Lt. Dans
o 10 x Absolutions
o 50 x Absolutions
o 3 x Sprints
o 50 x Merkins
o 60 x LBCs
o 50 x American Hammers (2 is 1)
o 40 x Flutter Kicks (2 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 1 x 90-Second Plank
o 50 x Lt. Dans
o 60 x Merkins
o 20 x Side Straddle Hops (4 count, in cadence)
o 60 x Lt. Dans
• Totals:
o 170 x Lt. Dans
o 110 x Absolutions
o 110 x Merkins
o 62 x Side Straddle Hops (4 count, in cadence)
o 60 x LBCs
o 40 x Flutter Kicks (2 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 5 x Burpees
o 3 x Sprints
o 1 x 90-Second Plank
Count-O-Rama and Name-O-Rama.
Learn about the 6: Doubtfire.
Announcements.
COT / Prayers and Intentions.
Leadership Ruck BB
John Wooden Part II
Pax:
Casper
Geppetto
Huffy
Callahan
Yeti
Jennay
Flo (Q)
Mission
Principles
Rucked 2.5 miles discussing three of eight leadership lessons/traits of legendary college basketball coach, John Wooden.
For the Ruck: Hannibal, Smokey, Lonzo-Q
Beatdown: Hannibal, Smokey, Merida, Lonzo-Q
Warm up motivators 6 count
Windmills
More 1’s And 2’s. For the 1s complete 1-10 by 1s, and 2s complete 2-20 by 2s.
1) Press’s
2) Curls
Lunge walk to cone
1) Lunges
2) Squats
Bear crawl back
1) Curl
2) Merkins
Suicide run to cone
3 sets of 5 reps of Moana Super Sets (5 Burpees followed by 5 Jump Squats)
Bear crawl back
Complete 100 each of the following with EMOM 3 Burpees
Bent over rows
Dips
Kettle bell swings
COT Hannibal was the 6 and told us he would definitely not be working out like this on his own. We are glad he is with us.
Closed with a short prayer.
A Stroll Down the Boulevard
Q-Lavar
PAX-Rudy, Lyman, Cinnamons, Woodstock, Fat Amy, Bogey, Footloose, Isosceles, Wall-E
Warmed up by lunge walking from parking lot to theater. At theater, we did 100 seconds of wall sits.
The workout was themed around the season of ADVENT.
Starting at the top of the boulevard, we sprinted to the first crosswalk where we did 10 absolutions, sprinted to the next crosswalk and did 10 more absolutions, then sprinted to the next crosswalk and did 10 more absolutions for the A in ADVENT. Sprinted back to the start where we did 100 LBC’s as a group.
Same structure for the rest of the workout with second workout 15 donkey kicks for the D. Third workout was 20 V-sits for the V. The E was 25 explosive merkins (merkin with an explosive up causing hands to leave the ground). The N was 30 narrow squats. The T was 35 tricep dips. The group ab workouts between the crosswalk sets after LBC’s were 50, 2 is 1 penguins, 50 hello dolleys, 50, 2 is 1 flutter kicks, 20 big boi situps, and then a 60 count plank hold.
Cinnamons was the “6” in the COT expressing that while sometimes he starts out an F3 workout in a bad mood, being with the group and pushing through the beatdowns always turns his frown upside down. Prayed that we would prepare our hearts during this Advent season and that we would be transformed by prayer to do God’s will and shine His light to those around us.
Break Through the Wall
PAX:
Callahan
Ringo
Popeyes
Jimmy Dean
Raven
Dutch
Geppetto
Bourbon
Doubtfire
Coop
Hannibal
Bambi
Mr Glass
Isosceles
Beretta
Casper (Q)
The Thang:
In response to Stark taking cookies to Maumee, YHC vowed to get PAX to ‘toss their cookies’ in at the Wall. There is also an informal challenge for a Q to get PAX to spill Merlot via Woodstock. Friendly rivalry between good buddies Casper and Moana, spurred great turnout. YHC included Surfer Get Ups on the beatdown too, as they are affectionately known as Moana’s, in honor of our beloved Florida surfing PAX, Moana.
Alternated between Cookie Tossers and Rumbly in the Tumbly. Starting at 10, descending. PAX were split into 4 groups to help observe social distancing. Top of the Wall station was Cookie Tossers, consisting of:
10 Merkins
Plank Jack
Moana’s/Surfer Get Up
Plank Jack
Left barrel Roll
10 Merkins
Plank Jack
Moana’s/Surfer Get Up
Plank Jack
Right barrel Roll
Concluding that station, PAX ran down the ramp to the bottom of the Wall for Rumbly in the Tumbly’s, which were made up of:
10 SSH
10 Imperial Walkers
10 one legged squats/lunges with back leg elevated on stone wall/benches
10 Mountain Climbers
10 one legged squats/lunges (other leg)
10 Imperial Walkers
10 SSH
Upon conclusion of that station, PAX bear crawled up the stairs to the top of the Wall to start a cycle of 9’s. Repeato cycle towards 1.
Countarama
Name O Rama
Know the 6: Dutch
COT
It was an honor to lead!
PAX: Cinnamons, Rudy, Lavar, Lyman, Woodstock, Wall-E, Bogey, Footloose,
Q: Isosceles
Ruck: Sprint walk and discuss. Is there such a thing as status quo? If you are not part of the solution, are you part of the problem?
12/14/20 – Monday Morning Movement
Q – Jennay
AO – Virtual
Pax
– Jennay, Huckleberry, Isosceles, Stalker, Coconut
Open – Mission/5 Core Principals/Disclaimer
Thang
6 minute rounds of 2 Exercises. 45 seconds of work, 15 seconds break to keep the heart rate active. Switch exercise after each break
Round 1
Squat to squat jump
Pike hop to plank jack
Round 2
T-Merkin
Bonnie Blairs
Round 3
High Leg Kicks
Burpees
Round 4
Side straddle Hop
Tuck Jumps
Round 5
180 squat twist
Get Down
Round 6
Mt. Climbers
High Knees
Bonus Round (2 Times through)
American Hammer
Flutter Kick
Close – NOR – COR – COT
Q: Meatloaf
PAX: Wicked, Ringo, Berreta, Popeyes, Bourbon, Woodstock, Dutch, Geppetto, Lego, Doubtfire, Huffy, Ticket, Rudy
Lap (approx. 1/4 mile)
100 Imperial Walkers 1:1
Lap
90 Mountain Climber 2:1
Lap
80 Imperial Walkers
Lap
70 Mountain Climbers
Lap
…
…
For those that got down to zero, we started back going up the ladder.
Boom – core and cardio
12/14/2020 – Let’s Play!:
Date: 12/14/2020
Time: 5:30 – 6:30 AM
Location: The Levy – Perrysburg School Board Offices
Q: Bourbon
PAX: 7; Coconut, Stark, Meatloaf, Woodstock, Van Gogh, Doubtfire, and Bourbon (Q)
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
Beatdown: Run
• Leave The Levy parking lot with a left on E 5th Street
• Right on Elm
• Left on E 6th
• Left on E Boundary
• Right into Woodlands Park
• One lap around the long trail
• Leave the park
• Left on E Boundary
• Right on E South Boundary
• Right on Elm
• Right into Municipal Park
• Sprints on Tennis courts
• Right out of Municipal Park onto Elm
• Left on 5th
• Right into the AO parking lot
Count-O-Rama and Name-O-Rama.
Learn about the 6. Doubtfire.
Announcements.
COT / Prayers and Intentions.
Necropolis Ruck BB
12.15.2020
PAX:
Raven
Popeyes
Ringo
Lego
Bambi
Flo (Q)
Mission
Principles
Rucked 3 miles discussing the final two of eight attributes of Coach John Wooden’s leadership principles:
Live by the Golden Rule
Have an attitude of service
PAX: LEGO, Huckleberry, Thai Guy, Callahan, Coconut
Q: Isosceles
Basic Yoga, Meditation (topic: inner smoothness), and 9 minute burpee burn.
Q= TuPac
PAX = Shawshank, Huffy, Channel, Chubbs, Charmin, Nimbus
11’s merkins 2 is 1 – bbs 2 is 1
LUNGES
11’s absolutions – Lt Dans
BACKWARD LUNGES
11’s SSH 4 is 1 – tricep dips 2 is 1
ROTATE SQUATS
11’s Plank Jack Shoulder Tap 2 is 1 – Burpies
JOG
Prayers, NOR, COR, Know the 6, and COT
5 joined for 2nd F at Bar Louie
PAX: Bourbon, Ringo, TuPac, Doubtfire, Hannibal, Stark, Coconut, Geppetto, Huffy, Spaulding, Coop, Popeyes
Qs: Isosceles, Callahan
The Thang:
Open – Mission/5 Core Principles/Disclaimer – Callahan
Warmup Routine – Cadence:
Run to Park and back
21s – Iso
Beatdown: Circling Up
Teams of 2 spread out around circle – 1 pax does a lap/stairs while the other does the exercise.
RD 1 – bear crawls / merkins – 2 times around
Hold plank
RD 2 – Jonny Mosles / BBS – 2 times around
Scissor kicks
RD 3 – ape hops / no surrenders – 2 times around
Hold Al Gore
RD 4 – high knees / mtn climbers – 2 times around
Mtn climbers
RD 5 – Lunges / V-Ups – 2 x around
Close – NOR – COR – The 6 – COT
Blocks and Cones
QIC:
Romano
PAX:
Meatloaf
Fraction
Charlotte
Rudy
Lonzo
FNG “Cuy”
Woodstock
Spalding
Lyman
Popeye’s
Baretta
Ringo
Dutch
Stark
EMOM workout with Block
2 Rounds of the following:
10 Manmakers
Run 100 yards
20 Squat Thrusters
Run 100 Yards
15 WMD’s
Run 100 Yards
20 Swings
Run 100 Yards
10 Clean and Jerk
Run 100 Yards
20 Goblet Squats
Run 100 Yards
5 Handstands Around the World
Run 100 Yards
Max Jack Webb
Run 100 Yards
COR/NOR/BOM
The 2nd round went much better than the first. Great effort by all; appreciate F3 BlackSwamp!
FNG Cuy was so named because Guinea Pig is a delicacy in Peru…Cuy is Guinea Pig in Spanish, I guess?
Welcome Cuy.
Cold Start Beatdown
Date: 12/17/2020 5:30 – 6:15
Location: Wakanda (Maumee Highschool)
PAX: Footloose, Lonzo, Lyman, Cui, Charolette
Q: Rudy
The Thang: We headed to the back parking lot, and ran back and forth across the parking lot. At one end of the parking lot we did merkins, at the other end we mixed things up, and did squats, lunges, tricep dips, flutter kicks, American hammers, Freddy Mercury’s and LBCs.
I appreciate the support and patience of all who showed up as I learned to call out the cadence.
PAX:
Footloose (Q)
Lonzo
Meatloaf
Geppetto
Ruck. No pt. Approximately 2.99mi.
The Nightmare Before Christmas
12/19/2020 @ the Battlefield
In attendance: Doubtfire, Nicholas Huffman (Coke?), Fat Amy, Geppetto, Isosceles, Rudy, Woodstock, Meatloaf, Lonzo, Footloose
Q: Wall-E
The Thang:
Warm up: 1 Lap, 1:00 min Side Straddle Hops, 1:30 Air Presses, 1:00 Flutter Kicks
Cones were set up around fallen timber mall. A small Reindeer was hidden at each location. When we got to each cone the group had to find the reindeer. The person who found it would be the groups designated runner for that round. The time it took for the group to find the reindeer was added to the timed exercise for that round.
The rest of the group would do the first exercise while the designated runner returned the reindeer to a “central” location. When the runner got back we moved on to the second exercise for the set time + penalty.
1) Sprint to Road, 1 Merkin at each end
1:30 – Mountain Climbers
2) Split Jacks
1:30 – Lt. Dans
3) Inclined Merkins
1:30 Derkins
4) LBC’s
1:30 – Crab Humpers
5) Merkins
1:30 – London Bridge
6) Groiners
1:30 Broad Jump Burpees (towards next station)
7) American Hammers
1:30 Big Boy Sit Ups
8) Donkey Kick Planks
1:30 – Jump Ups
9) Tree Huggers
1:30 Bonnie Blairs
10) V-Ups
1:30 Double Sit Ups
We had a few heavy penalties, and some mozzying between cones so we were not able do zone 10, we decided Santa and his reindeer minus rudolph was enough to save christmas! Just over 1.5 miles running without being the designated runner, 3mi if you were the designated runner for all of them.
Leadership Ruck 12/19/2020
Topic: Servant Leadership
Q: Lego
PAX: Shawshank, Hannibal, Flo, Callahan, Lego
Rucked approximately 2.5 and discussed Servant Leadership. What it is, traits that effective leaders need to have a servant mindset, drawbacks and how to overcome them.
12/19/20 – Jennay and Huffy Co-Q
Q – Jennay/Huffy
AO – The Fortress
Pax – Hannibal, Fossil, Nimbus, Mulan, Lego, Van Gogh, Dutch, Biggie, Bourbon, Flo, Shawshank, Calihan, Charmin, Nitrous, Spaulding, Landslide
Open – Mission/5 Core Principles/Disclaimer
Warmup Routine – Side Straddle Hops
Work – Jennay – 20 mins
Alphabet – pax has 5 seconds to determine an exercise for their letter of the alphabet. If they can’t answer, they get absolutions and the next pax is selected. Continue around the circle until time is up. The pax that chose the workout sprints to the food pantry building and back which signals the next round.
Play – Huffy – 20 mins
Funnel Ball – First 2 Shots are the Activity, Last Shot is the Multiplier.
Funnel Ball Shoots are numbered 2, 4, 6, & 8.
Each variation of scores determined type and amount of the following.
Skaters (2 is 1)
Spidermerkins
4 Count. Smurf Jax
Plank Jack Shoulder Taps
Sprints
Side Plank Knee Up
Jump Squat Calf Raise
Merkins
Surrenders
Reverse Plank Knee Up
* Miss Any Ball And Get 10 Burpees (There were a lot of burpees)
Close – NOR – COR – The 6 (Van Gogh) – COT
The Immaculate Beatdown
December 17, 2020
Q: Chanel
PAX: Stalker, Shawshank, Mr. Free Time, Funky Monkey (Chanel 2.0)
Resighted the F3 Mission Statement and 5 Core values. Then gave an educational history of the Immaculate Reception. Started the Beatdown after that. The Beatdown consisted of:
Complete 40 of each exercise each round- Goal is 5 rounds
40 Peter Parker Pushups- 1-is-1
40 Bicycle Crunches- 2-is-1
40 Block Swings
40 Step Up Knee Raises- 2-is-1
40 Tricep Dips
1 Complete lap around the parking lot and then back to station 1.
Shawshank, Chanel and Funky Monkey completed 3.5 rounds and Stalker and Mr. Freetime completed 2.5 rounds.
Mr. Freetime was the 6. Announced the Winter Challenge and then did prayer intentions.
QIC – Stark
PAX – Bourbon, Van Gogh, Dutch, Woodstock, Doubtfire, Coconut, Spaulding
Tis the season! We ran in a cross like shape to remember what this season is about. Whether you believe in a higher power or just humanity, we all need to be better and willing to give more of ourselves. From 6th and Elm we staged our intersection. Ran to Front street and back, West Boundary and back, South Boundary and back, East Boundary and back. Darn near 6 miles!
Well done boys!
Always an Honor
Always a pleasure
~Stark
Q – Meatloaf
PAX – Footloose, Ponzi, Huffy
We rucked 2.89 miles
3-2-1
Mission, Principles, Disclaimer covered.
PAX: Doubtfire, Van Gogh, Dutch, Huffy, Bourbon, Stark, Socrates, Hannibal, Gepetto, Canteen, Meatloaf, Lyman, Woodstock
QiC: Woodstock
Thang:
3 minutes running.
2 minutes single position cadence exercise. Plank set (merkins, plank jacks, mtn climber, shoulder taps, etc)
1 minute indian run (continuous)
3 minutes exercise (squat set, squats, lunges, butt kickers, high knees, squats)
2 minute run
1 minute exercise (compound / low count – 5 burpees, 10 jump squats, 5 imperial walkers)
3 minute indian run (continuous)
2 minute exercise core set – cadence – lbcs, flutter kicks, hello dolly, leg lifts
1 minute run (hard)
3 minute exercise plank set
2 minute indian run
1 minute exercise compound
3 minute run
2 minute exercise squat set (start in low squat, jump squats, inchworms, smurfjacks)
1 minute indian run
3 minute exercise core set
2 minute run
1 minute exercise compound
COT:
Lots of prayers and really good stuff. Sign up for the WC!
Beatdown for COMMONS 12-22-2020
Q: HOUDINI
PAX: Tupac, Chanel, Huffy, Hannibal, Meatloaf, Shawshank, Goat(FNG),
THE THANG:
P.O.A.S. All cadence work
Warmed up with Merkins
Then ran to another location.
Movements: 22 calf raises, 22 incline forward lunges, 22 backward lunges, 22 dips
Ran to another location
Bear crawl, crab walk, 2 sprints
Movements: 22 LBCs, 22 crunchy frogs, 22 bbsu
Ran back to the flag
Did 22 merkins to honor the 22vets that commit suicide a day that won’t be with their families this christmas.
C.O.R.
N.O.R.
Named FNG (Goat)
Prayer
Respectfully submitted
Houdini
Wicked, Lyman, fraction, meatloaf, hannibal, socrates, mile high,van gogh, lonzo, Bourbon, gepetto, fat Amy, Woodstock, rudy
Team 1: meatloaf, gepetto, socrates, fraction, van gogh, wicked, Woodstock
Team 2: Lyman, lonzo, rudy, fat Amy, hannibal, Bourbon, mile high
Point to winners.
Flip cup
2 teams. Static exercise for all as one by one they complete reps of exercise, then whole team runs to sideline and back. Repeat from opposite end, winner is team who completes down and back first.
3 rounds – 6 inches/10 2is 1 flutter kicks, hold plank/10 merkins, cherry pickers/10 ssh, plank/5 hrpu + run, squat/ squat jumps, 6″ / hello dolly.
Reverse raffle
Teams line up, running length of field. Stop when last man hits cone, all hold low squat. last man does 3-10 reps of x, then the person in front of him, all the way to first person. When first person finishes they move on to next cone, all the way the length of the field. Then reverse back.
mary 2* between rounds- 20 bbsu, 10 2 is 1 imperial walkers
Team 2 won going away, and now they get the privelege to fly Santa’s sleigh tomorrow night.
COT:
welcome back to Mile High, rudy was the 6, winter challenge, prayers for strength, courage, and charity this Christmas season.
Backblast – December 24, 2020
AO: The Wall – Riverside Park – Perrysburg, OH
QIC: Geppetto
PAX: Popeyes, Beretta, Geppetto, Coconut, Stark, Spaulding, Lego, Mile High, Bourbon, Fossil, Dutch, Van Gogh, Hannibal, Callahan, Doubtfire, Ringo, Jennay, Chanel, Thai Guy
Workout: Christmas Eve at The Wall
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
YHC began by demo’ing two movements unfamiliar to some PAX: MIke Tyson’s and Peter Parkers. Performed five Tyson’s and six Peter Parker’s in cadence.
The Thang:
Run to Hood Park
Bear Crawl up the Hill
Circle up in Hood Park Parking Lot
Split into four teams of four and one team of three
“Elves” are scattered throughout downtown Perrysburg. Each team began and a predetermined starting point and followed a set of instructions to travel to each elf location. A specific exercise and number of reps was on a cone at each location.
1. Stella’s- Fancy Elf -50 BBSU each
Inch Worm to
2. Zingo’s – Aphrodite Elf – 50 Merkins each
Bear Crawl to
3. Pure Barre – Flexy Elf – 60 Burpees Total
Run to
4. Inside The Five – Hoppy Elf – 200 4ct Flutter Kicks total
Run to
5. Lamplight Parking Lot – Humpty Dumpty Elf – 50 calf raises each
Run to
6. 5th Street Parking Lot – Saucy Elf – 100 Incline Merkins total
Run to
7. Commodore Bldg Front Entrance – Buzzy Elf – 50 Peter Parkers each
Run to
8. Waterhouse H20 – Flushy Elf – 50 squats each
Karaoke to
9. Library – Smarty Elf – 50 Dips each
Run to
10. Local Roots – Juicy Elf – 100 American Hammers each
Run to
11. Swig – Boozy Elf – 25 Mike Tysons each
Inch Worm to
12. Casa Baron – 50 Imperial Walkers Each
Lunge Walk to
13. Maddie and Bella – Jittery Elf – 45 Absolutions total
Broad Jump Burpee to
14. RiverFront Candle – Smelly Elf – 60 Lt Dan’s total
Run to
15. Frickers Corporate – WIngy Elf – 200 Air Presses Each
Run back to Stella’s
Repeato…..
At 6:15 each group made their way back to The Wall for:
Count-O-Rama – Nineteen
Name-O-Rama
Circle of Trust
Sharing of the six – Thai Guy. EH’d by Tots. Has been on a little hiatus and this was his first workout back. Loves the camaraderie, accountability and Freed to Lead aspects of the group.
Announcements: 2nd F after Fortress on Saturday. Meet at Pavillion for a fire.
Ball of Man – Prayers for those traveling during the holidays. Prayers for each of us to remember the true meaning of the Christmas season.
Spreadsheets from the Gloom: Temp: High 30’s and falling. WIndy, rain, snow, ice. Great way to start the morning!
It was an honor to lead.
Double Twelve Days of Christmas
PAX: Landslide, Meatloaf, Footloose, Rudy, Charlotte, Barney, Lonzo (co-Q), Lyman (co-Q)
Lonzo Qed the first half of the beatdown. Started with F3 Mission and Core Principles.
Warmup: 20 Windmills and 6 rounds of Motivators
Each “day of Christmas” started with a block rifle carry to cones approximately 30yds away, then proceeded up the ladder for each day of Christmas as follows, adding a new exercise at the end of each day:
1) Rifle Carry Block
2) Dirty Girl Man Makers – 3 merkins, 3 curls, 3 thrusters.
3) One hand on block Merkin 2 is 1
4) Lt Dans w/block
5) Lunges w/block
6) Squats w/block
7) American Hammers w/block
8) Hello Dollies w/block
9) Kettle bell swings
10) Curls and Block Presses
11) Bent over rows, 2 is 1
12) Murder Bunnies 12 out and 12 back
We made it to about 10, but all did murder bunnies to finish.
Lyman took over for a second Twelve Days without block. Everyone circled up and did each round together, with each new exercise introduced at the beginning of each round and working down to 1, like the song. As follows:
A mosey to the lightpole
2 Quick burpees
3 Absolutions
4 Inchworms w/merkins
5 Big Boi sit-ups
6 Imperial Crabwalkers
7 Mountain climbers 2:1
8 Rudy Merkins (3 down, 1 up)
9 Lt. Dans
10 James bonds 2:1
11 Squats-a-leaping
12 Flutterkicks 2:1
We made it to the Tenth day, ending on the BBS. Thanks to Rudy for counting cadence on the Rudy Merkins. It was a windy, cold morning but a very picturesque flurry began halfway through the second Twelve Days.
Name-O-Rama
Count-O-Rama
Get to know the Six – Barney
Ended with announcements and quick prayer.
Merry Christmas to everyone, and thanks to these men who started the holiday by putting in some work. ‘Twas a privilege to lead.
Lyman
12/26/2020
Theme: Christmas Break Beatdown
Time: 6:30 – 7:30AM
Location: Virtual
Q: Thai Guy
PAX: Huckleberry
F3
* Fitness Fellowship Faith
Mission:
* To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow (one exception = if there is a pandemic then virtual is okay)
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama):
* Count Pax
The Thang:
Theme: Christmas Break Beatdown
Warm Up:
Stretch
* Arm over chest (10 sec each arm)
* Arm over shoulder (10 sec each arm)
* Sitting toe touch (10 sec each leg)
Upper Body (arms / chest):
* 15 Merkins
* 15 Curls w/ coupon (2 is 1)
* 15 Thrusters (coupon optional)
* 15 Air Pumps (coupon optional)
Run HARD 2 mins away from your house. At 1 min turn and head back to screen at home.
Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers or any constant movement
Lower body (legs):
* 15 Lt. Dan’s (coupon optional)
* 15 Calf Raises (coupon optional)
* 15 Ninja Squats
* 10 Squat Holds (coupon optional – 10 sec./ea)
RUN
Core (abs):
* 15 V Ups (coupon optional)
* 15 Scissor Kicks (coupon optional over chest- 2 is 1)
* 15 American Hammers (coupon optional – 2 is 1)
* 15 BBSU (coupon optional)
RUN
Full Body / Other
* 15 Burpees
* 15 Each Arm Bent Over Rows w/ Coupon
* 15 Mule Kicks
* 50 LBC’s
RUN
Cool Down
Stretch
* Quad stretch (hold foot behind back – 10 sec each leg)
* Hold arms behind back (15 seconds)
* Sitting bottom of feet together similar to Indian pose (20 seconds)
COR
NOR
Six
COT (circle of trust) = Announcements / words of wisdom / prayer
3 runners: meatloaf, Wall-E, Woodstock
QiC: pick em.
Ran down past the graveyard and back for a 4.7 mile adventure. Cold, slick, and the hill was lots of fun.
Pax: Fat Amy, Wicked, Lyman, Meatloaf, Wall-E, Woodstock.
QiC: Woodstock
Covered 3 Fs, Mission Principles Disclaimer.
White elephant style beatdown.
YHC had a nasty group of exercises on tiny slips of paper in an envelope. Pax determined an order, and for COVID and freezing finger reasons YHC handled the drawing of gifts – these ranged from a simple jog around the AO, to a tank tread IP run 2x around the theater, to suicide Merkins or jump squats, ATM’S, absolutions, etc. Unfortunately YHC didn’t bring his speaker so the beep test and EMOM gifts couldn’t be shared. 🙁
Went like this:
1) everyone does the exercises no matter what.
2) first one up draws a paper, group does it.
3) Next man up draws, and has 3 options – keep, steal, or redraw. Keep – everyone does what the slip says. Steal – repeato of a previous slip (their slip goes back in the envelope), or redraw – this comes with a penalty, the slip had to be done 2x.
4) continue 3 until everyone has drawn.
5) when last person has completed 3, first person up can course to do the soup they are currently holding, or make one last steal (no redraw, no re-steal).
We completed 3 – 4 full rounds, covering lots of ground (>2 miles), doing lots of jump squats (starting low and starting high), and plenty of mtn climbers and Merkins.
Ended with COT, prayers and praise. YHC was the 6.
Post Beatdown Ruck
PAX: Lyman, Footloose, Rudy, Lonzo-Q
Rucked 3.15 miles total around Maumee.
QICs – Coconut and Stark
PAX – Dutch, Hannibal, Lego, Doubtfire, Heisenberg, Fossil, Jennay, Spaulding, Isosceles, Biggie
(Prepped the 2nd F fire at the pavillion prior to workout. Thanks to whomever had a fire there the night before. The red hot coals made the fire starting a breeze))
Coconut led us off with a run heavy 11s set around the 1/4 mile loop. Start with 10 absolutions and half way around 1 reverse snow angel. Then 9 and 2, 8 and 3, and so on…
(checked the fire…still good)
Boxing Day Contenders 12/26
A take on my running man workout. The “Contender” is randomly chosen from PAX to perform set amount of reps, effectively acting as the round’s timer.
The rest of the PAX go hard at their own pace until the contender reaches the goal and rings Betty the Bell or yells Stop.
Round 1 (Legs)
30 – Jungle Boys Squats
30 – Raggedy Anns (2 is 1)
30 – Smurf Jacks
Cardio, 90 seconds of Kickouts with Speedbag with up downs
30 – Heal Touch Jump Squats
30 – Narrow Squat Twists
30 – Bonnie Blaires (2 is 1)
Cardio, 90 seconds of Skiers with up up downs
Round 2 (Upper Body and Core)
25 – Angle Grinders
25 – Cross Body Big Boys
25 – Crab Kicks, 2 is 1
25 – Mike Tysons into Superman
25 – Commando, plank up down with shoulder tap
25 – Angel Merkins
Cardio, 90 seconds of Jump Rope with Jump Squats
COR, NOR, The six (Spaulding). Prayers for the end of a tough year and the fresh start of 2021. Let’s hit the winter challenge hard!
Always an Honor
Always My Pleasure
~Stark
Date: 12/28/2020
Time: 5:30 AM – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Dutch
PAX: 17 total:
Hannibal, Lego, Doubtfire, Meatloaf, Stark, Ticket, Isosceles, Socrates, Mile high, Bourbon, Woodstock, Moana, Lyman, Huffy, Houdini, Coconut, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: What the F3?
To celebrate Hannibal and Dutch reaching 300 posts, we did 3 rounds of 100 reps of 3 exercises.
Round 1
100 Merkins
Sprint
100 Big Boys
Sprint
100 Bonnie Blairs 1 is 1
Sprint
Round 2
100 Superman
Sprint
100 Captain Thor
Sprint
100 Peter Parker
Round 3 (ABC)
100 Absolutions
Sprint
100 Burpees
Sprint
100 Crunchy Leg Lifts (crunch then leg lift)
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.
The 6: Hannibal
Rucking out of 2020
PAX:
Lego
Ponzi
Casper (Q)
Rucked around the ‘Burg and got some good fellowship. Honored to lead and enjoyed the company of my fellow Ruckers!
Bb 12/29/20
Q Moana
Pax: isosceles, Thai guy, huckleberry, cinnamons, shake and bake, Rudy and lonzo
7 brave men at todays run.
Mile high (Q)
Burbon
Woodstock
Doubtfire
Spaulding
Stark
Coconut
Relay race 4 stations
1. Mass Murder Bunnies
2. Man makers
3. Lt Dan Block Merkins
4. LBC’s
2 rounds
PAX= Chubbs-Mr. Free Time-Goat-Meatloaf-Chanel-Charmin-Beaker-Ticket-Moana-Huffy-Houdini
Q= OK
6=Meatloaf
PAX: Thai Guy, Coconut, Huckleberry (Q)
Bring two 25# Coupons of your choice or one Cinder Block.
Warm Up:
Quad Stretch (15 Count Each Leg)
20 Wind Mills
20 Arm Circles
Thang:
30 Ninja Squats w/ Coupon
30 Alternating Curls w/ Coupons (2 is 1)
20 Lt. Dan’s w/ Coupon
30 Thrusters w/ Coupon
STATIONARY CARDIO: 30 SSHs, 30 Mt. Climbers (2 is 1) and 30 Imperial Squat Walkers
30 Merkins
15 Squat Holds w/ Coupon (10 Count Each)
20 American Hammers w/ Coupon (2 is 1)
30 BBSU w/ Coupon
STATIONARY CARDIO
30 Oblique Crunches
30 Scissor Kicks w/ Coupons Extended (2 is 1)
30 Squats w/ Coupon
30 Knee-Kick Plank Jacks (2 is 1)
STATIONARY CARDIO
30 Air Pumps w/ Coupon
20 Lunges w/ Coupon (2 is 1)
30 Each Arm Bent Over Rows w/ Coupons
30 Calf Raises w/ Coupons
STATIONARY CARDIO
Cool Down Stretch:
20 Side Lunges (10 each side)
20 Neck Rolls (10 each direction)
10 Roll Down Toe Touches
COT
Back blast
Rngo
Socrates
Woodstock
Bourbon
Barney
Dutch
Hannabal
Berretta
Mile high (Site Q)
Thanks
The Last Beatdown of 2020 – A Huffy Production
-PAX: Spaulding, Fossil, Lego, Geppetto, Bourbon, Mile High, Hannibal, Charmin, Doubtfire, Stark, Huckleberry, Coconut, Raven, Casper, Huffy (Q)
-Started in the Circle of Trust (COT)
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We Counted off by 3s and separated into 3 stations for 2020.
The Beatdown:
Round 2020+A2:D19A37A2:D17A2:D22A2:D24A37A2:D17AA2:C25
Station #1
A Overhand Austrailian Push-Ups 20 Reps
B Decline Merkin (Head Down Hill) 20 Reps
Duck Walk to Station #2
Station #2
A Burpees 20 Reps
B Big Boy Shoulder Press (Regressive Count) 20 Reps
Shuffle to Station #3
Station #3
A Step-Ups 20 Reps
B Spider Merkins 20 Reps
Bear Crawl to Station #1
Half Time – Moby – Flower – Sally Up, Sally Down Merkins
Round 2021
Station #1
A Underhand Austrailian Push Ups 20 Reps
B Incline Merkins (Head Up Hill) 21 Reps
Imperial Walk Squat to Station #2
Station #2
A Plank Jack Shoulder Taps 20 2 is 1
B Hello Dolly’s 21 2 is 1
Kick Lunge to Station #3
Station #3
A Dips 20 2 is 1
B Calf Raise Jump Squats 21 Reps
Murder Bunny to Station #1
Finish With:
Blur – Song #2 Hold Al Gore, Jump at “Whah-hoo”
AC/DC – Thunderstruck Side Straddle Hops with Burpee at “Thunder”
Ended in the COT
Counterama (15)
Namerama
6 – Mile High- You talk softly but carried an awesome message. When I think of someone who leads by example, Mile High you are that HIM! I appreciate your character honesty, and your service to our country. I am honored to have you as a friend and an F3 Brother!
Announcements: Winter Challenge kick-off 1/2/2021! Just Do It!!
Prayers – We are Blessed, Be the Men You Were Created To Be!!
I am honored to get the opportunity to Q the last beatdown of 2020! You guys finished the year the right way by doing the effort to make yourselves better! Let’s kick off the year of 2021 by putting in the effort to get better each and every day!! Be Blessed Brothers!!
PAX:
Runners:Barney, Bourbon, Wall-E, Stark, Biggie, Isosceles, Jennay, Woodstock
Ruckers: Footloose, Cinnamons, Huffy, Lyman, Smokey, Tupac, Meatloaf, Stalker, Geppetto, Charmin, Dropout (Q)
The Thang:
Runners- About 5 miles
Ruckers- 2.89 miles
01/03/2021 – Step into the Dodecagon:
Date: 01/03/2021
Time: 6:00 – 7:00 AM
Location: The Foundry – Gateway Middle School
Q: Bourbon
PAX: 7 Total – Meatloaf, Van Gogh, Stalker, Coconut, Thai Guy, Huckleberry, and Bourbon (Q).
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o We nailed it on the first attempt. Well done men, well done.
• Mosey around the ¼ track loop.
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o After every rotation through the circle, PAX run the ¼ mile track loop.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it through the 4th round.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Coconut.
• Announcements
• COT / Prayers and Intentions
01/04/2021 – The Murph:
Date: 01/04/2021
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 20 Total – Landslide, Geppetto, Lego, Dutch, Rudy, Charmin, Stark, Spaulding, Isosceles, Huckleberry, Meatloaf, Hannibal, Smokey, Raven, Chubbs, Huffy, Woodstock, Casper, Zelda, and Bourbon (Q)
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)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
Count-O-Rama and Name-O-Rama
The Six: Charmin.
Announcements.
COT / Prayers and Intentions.
Co-Q’s: Footloose, Lego
F3 Mission
5 Core Principles
Warm up: windmills, 21’s, motivator
Super-hero themed workouts. 4 exercises during 2 rounds. 10 minutes per round and 30 reps each exercise. 21’s and motivator completed between rounds and at the end of the workout. Exercises included:
Captain Thors
Spider man merkins
Professor Xs (lieutenant dans)
Copperhead Squat
Iron Hulks
Nick Flurry (flutter) Kicks
Silver Surfer Get ups
COT:
– countorama
– nameorama
– 6
– announcements
– prayer
33 PAX:
Lego – co-Q
Footloose – co-Q
Gepetto
Orange Kilt
Huckleberry
Biggie
Heisenberg
Coconut
Wall-E
Stark
Woodstock
Fossil
Thai Guy
Chanel
Barney
Lyman
Landslide
Meatloaf
Huffy
Stalker
Bourbon
Jennay
Tupac
Spaulding
VanGogh
Charmin
Mulan
Mr Free Time
Dropout
Lonzo
Isosceles
Jeopardy
Cinnamons
Q:Chanel Pax: Stalker and Tai Guy
Virtual Beatdown
1/4/2020 6:00 PM
Round 1: 30 Reps
Merkins
Squats
Side Straddle Hops- 2 is 1
Run for 1 minute and then come back
Round 2: 20 Reps
Burpees
Lieutenant Dan’s
Jump Squat
Run for 1 minute and then come back
Round 3: 30 Reps
American Hammers- 2 is 1
Hand Release Merkins
Imperial Walker- 2 is 1
Run for 1 minute and then come back
Round 4: 15 Reps
Merkins, Burpees, Jump Squat, Squats, American Hammers- 2 is 1, Lieutenant Dan’s, Side Straddle Hops, Imperial Walker- 2 is 1, Hand Release Merkins
Run for 1 minute and then come back
We did one complete round of 4 plus repeated the 1st round and ran after that round. We then did our name-o-rama, announcements and circle of trust.
Rucked around The Necropolis, under the bridge and through the Necropolis, until returning to Fort Meigs.
PAX: Bambi, Raven, Smokey, Lego, Huffy, Casper (Q)
Date: 1/5/2021
Time: 5:30 AM – 6:30 AM
Location: The Levy
Q: Dutch
PAX: 9 total:
Coconut, Landslide, Stark, Fossil, Bourbon, Barney, Geppetto, Huckleberry, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
Before the workout I was watching Coconut do murder bunnies and I couldn’t understand why.
The Thang: Run, Lunge, Crawl
Run to Hood park. Between Hood and Riverside sprint, staying and stopping at the white markers. Then run up the ramp. At the top of the ramp we lunge walked to the stairs. Ran down the stairs and ramp. Back to Hood park, again, sprinting between the white markers. Bear crawl up the hill. Repeato.
We did get stuck at a train on the way back to the Levy. Some kept running others planked or held Al Gore.
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.
The 6: Geppetto
Ended with a talk about leadership that was inspired by the below article.
https://www.cleveland.com/browns/2021/01/meet-the-stefandalorian-how-kevin-stefanskis-mandalorian-like-values-changed-the-browns-culture-and-led-them-to-the-playoffs.html?outputType=amp
Q: Meatloaf
PAX: Raven, Bourbon, Shawshank, Smokey, Rudy, Barney, Lyman, Geppetto, Landslide, Mercy, Lonzo, Popeyes, Ringo, Hannibal, Charolette
The Thing:
Round 1:
50 Carolina Drydocks
100 Merkins
150 Body weight tricep dips (crab walk formation and then dip (looked less awkward online, whoops))
Round 2:
50 Jump Squats
100 Bonnie Blairs 1:1
150 Calf Raises
Round 3:
25 In and Outs
50 Plank Jack’s
75 American Hammers 1:1
The Commons
“It’s All About the Core”
Welcome
Mission
Principles
COR 13
Pax:
Tupac
Huffy
Sideshow
Charmin
Shawshank
Chubbs
Hannibal
Mr Free Time
Huckleberry
Raven
Thai Guy
Nimbus
Flo (Q)
Warmup
20 SSH
10 Windmills
Arm Circles OYO
The Thang
8 Stations
40sec work 20sec recovery
2 exercises per station
Burpees/Mountain Climbers
Imperial Walkers/LBCs
KB Swings/Deadlifts
Flutter Kicks/Hammers
Squats/Lunges
Supermans/Bird Dogs
Plank (100 sec)
Recovery Run (100 sec)
Repeato
Finished with group run
COR
Six was Shawshank
NOR
Announcements
COT
QIC- Stark
PAX – Raven, Shawshank, Bambi, Hannibal, Spaulding, Callahan, Popeyes, Ringo, Huffy, Fossil, Chubbs, Jennay, Doubtfire, Charmin
A twist on the Murph. Run from RIverside park to Hood Park. Two hill sprints from the chains by the river to the hedge up by Perry’s Monument where we took the Hill F3 style!
Run back to ramp at Riverside Park. Where you had a socially and phycially distanced section of the railing to perform:
100 Burpees
200 Australian Merkins
300 Bonnie Blaires (1 is 1)
In 20 sets of 5, 10 ,15
Run back to Hood and perform 2 more hills sprints to end the workout.
We did a bonus round for the photo op back on the ramp.
COR, NOR, Shawshank with a solid six from an emerging leader.
Always an Honor
Always My Pleasure
~Stark
PAX: Charlotte, Mercy, Rudy, Meatloaf, Lyman, Huckleberry, Landslide, Bourbon, Geppetto, Isosceles, Ceviche (FNG), Lonzo – Q
Warm-ups
Windmills
Motivators
The Thang
Mosey to pull-up area complete 50 pull-ups and 100 dips OYO and pickup the 6
Moana superset 1 to 10, 1 burpee 1 jump squats, 2 burpees 2 jump squats…etc, run to opposite cone after each round
Jack jack webs – merkin, plank jack, 4 air Press’s 1 to 10 made it to 5 or 6
Huck was the 6. He let us know how he started with F3, why he keeps coming out, and that he and I are close friends. 🤣
Grant Sarver was our FNG and got the name Ceviche because its his favorite Mexican dish.
Closed with prayers for Mile High and our country.
Biblioteca Beatdown 1/7/2021
Q: Houdini
PAX: Smails, Flo, Stalker, Thai Guy, Huckleberry
The Thang: Tabata Style 45 sec/15 sec
Round 1:
Lunges
LBCs
Jack Webb
Round 2:
Squats
Freddie Mercury’s
WMDs
Round 3:
Curb jumps
Windshield wipers
Dips
Rounds 4:
Burpees
Cool down:
SSH
COPPERHEAD SQUATS
ABE VEGODAS
Respectfully submitted,
Houdini
The Suck 1-9-2021
PAX: Huckleberry, Chanel, Homeslice, Mr. Free Time, Coconut (Q)
WarmUp: 40 4-count SSH, 40 2=1 Mountain Climber, 20 2=1 Windmill
Hold It! — Move It!
set a tabata timer for 20s on, 10s break
3 rounds continuous cycle through 20 positions, holding the position for 20s, then using the 10s to transition. 4th round turns all those hold positions in to movements.
HOLD IT MOVE IT
1) Al Gore Squats
2) Plank Merkins
3) Boat Crunchy Frog
4) Raggedy Anne L Alternate Raggedy Anne
5) Raggedy Anne R
6) Elbow Plank Plank transitions low-high-low-high
7) Crab Touch L Alternate Crab Touch
8) Crab Touch R
9) Squat Twist L Alternate Squat Twist
10) Squat Twist R
11) Super Man “No Angels”
12) Bridge alternate leg up in bridge
13) Lunge L Alternate lunges
14) Lunge R
15) Side Plank L Travoltas L
16) Side Plank R Travoltas R
17) Peeing Dog L Leg Circles L
18) Peeing Dog R Leg Circles R
19) Calf Raise L both leg raises
20) Calf Raise R
Warm Down: 20 SSH, 20 Morroccan Night Club, 20 leg swings
COT (Mr. FreeTime 6)
Pax: Run: Woodstock and Wall-E
Ruck: Lonzo, Fraction, Orange Kilt, Cinnamons, Rudy, Footloose, Mercy, Dropout (Q)
Ruck had 2.75 miles
Pax: Woodstock, Wall-E, Lonzo, Lyman, Bunyan, Cinnamons, Rudy, Footloose, Mercy, Launchpad, Meatloaf, Dropout (Q)
The Thang: Sheldon Cooper
01/09/2021 – BINGO with Bourbon:
Date: 01/09/2021
Time: 6:30 – 7:30 AM
Location: The Smokehouse – Grand Rapids, OH
Q: Bourbon
PAX: 9 total: Casper, Hannibal, Smokey, Stark, Van Gogh, Stalker, Shawshank, Fat Amy, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate 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
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The group nailed it perfectly. I was proud.
Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card (double up if more than 25)
o A bingo card is flipped and the corresponding exercise is performed OYO; plank when finished.
Once a PAX finishes they must side-straddle hop until the 6 is finished or continue with the 6.
o After every 5 cards is flipped, sprint to cones and back 3X by all PAX
o Exercises:
B (1-15) = face value # of BURPEES
I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number
o Whoever wins the BINGO round chooses an exercise that the PAX will complete 100 of OYO reps
Hannibal won the first game and chose Freddie Mercuries.
Bourbon decided he won the second and finished the morning with 100 side straddle hops (4-count) in cadence.
• Actual beatdown exercises in order:
o 21 x Side-Straddle Hops (4-count)
o 26 x Imperial Squat Walkers
o 11 x Burpees
o 5 x Nipple Scraper Merkins
o 13 x Outlaws
o 2 x Burpees
o 1 x Sprints (to cones and back x3)
o 11 x Groiners
o 6 x Nipple Scraper Merkins
o 27 x Imperial Squat Walkers
o 12 x Outlaws
o 7 x Nipple Scraper Merkins
o 1 x Sprints (to cones and back x3)
o 16 x Imperial Squat Walkers
o 10 x Outlaws
o 4 x Nipple Scraper Merkins
o 10 x Outlaws
o 21 x Imperial Squat Walkers
o 1 x Sprints (to cones and back x3)
o 30 x Imperial Squat Walkers
o 12 x Outlaws
o 10 x Groiners
o 28 x Imperial Squat Walkers
o 13 x Burpees
o 1 x Sprints (to cones and back x3)
o 25 x Imperial Squat Walkers
o 8 x Nipple Scraper Merkins
o 100 x Freddie Mercuries
o 11 x Outlaws
o 14 x Burpees
o 20 x Imperial Squat Walkers
o 8 x Nipple Scraper Merkins
o 8 x Nipple Scraper Merkins
o 100 x Side-Straddle Hops (4-count)
• Totals for BINGO exercises:
o 193 x Imperial Squat Walkers
o 121 x Side-Straddle Hops (4-count)
o 100 x Freddie Mercuries
o 68 x Outlaws
o 46 x Nipple Scraper Merkins
o 40 x Burpees
o 21 x Groiners
o 4 x Sprints (to cones and back x3)
Count-O-Rama and Name-O-Rama.
Learn about the 6: Stalker.
Announcements.
COT / Prayers and Intentions.
1/9/2021
27 degrees and clear skies
Pax:
Raven
Fossil
Lego
Biggie
Spaulding
Landslide
Nitrous
Callahan
Jennay
Isosceles
Mulan
Bogey
Nimbus
Heisenberg
Two Buck Chuck
Charmin
Huffy
QIC: Doubtfire
Mission Statement
Five Core Principles
Disclaimer
Warm Up:
19 Side Straddle Hops
9 windmills
5 Four-count merkins
The Thang:
19 different exercises were completed in circle formation with Q at center of circle. Each exercise was called out by the Q and done for 109 seconds with a 41 second recovery in between. Following were the exercises completed: (* = with coupon)
*squat thrusters
BBSU
Absolutions
*Curls
Hello Dollys
109 count merkins around the horn
LBC
*Kettle Bell Swings
Lieutenant Dans
American Hammers
*Dips
Never Surrenders
*109 count incline merkins around the horn
Box Cutters
*Alternating Lunges
Carolina Dry Docks
*Bentover Rows
*109 count Decline Merkins
109 second Al Gore
COR (Landslide the 6)
NOR
COT
F3 The Foundry…Gateway Middle School, Maumee
Sunday, 1/10/21…6-7 a.m.
PAX:
Bourbon
Charmin
Barney
Q: Huckleberry
F3 Introduction
Warm Up:
21 SSH’s
21 Windmills
21 Squats
The Thang:
Burpee Jumps to 1st Cone (25 yards)
Lunges to 2nd Cone (25 yards)
10 Merkins
20 Mountain Climbers (2 is 1)
30 Plank Elbow Up/Downs
40 Pickle Pounders
3. Burpee Jumps to 3rd Cone (25 yards)
4. Lunges to 4th Cone (25 yards)
10 Up Downs
20 Imperial Squat Walkers
30 Lt. Dan’s
40 Ninja Squats
5. Burpee Jumps to 5th Cone (25 yards)
6. Lunges to 6th Cone (25 yards)
10 American Hammers (2 is 1)
20 Bicycle Kicks (2 is 1)
30 BBSU’s
40 LBC’s
7. Burpee Jumps to 7th Cone (25 yards)
8. Lunges to 8th Cone (25 yards)
10 Diamond Merkins
20 Oblique Crunch/Twists (2 is 1)
30 Supported Leg Crunches
40 Hello Dollies
Suicide Run (8 Cones…1800 yards)
Sprint Back to Starting Line (200 yards)
Circle of Choice:
Barney: 10 Lt. Dan’s
Charmin: 10 Burpees
Huckleberry: 10 Slow Bends
Bourbon: 10 Merkins in Cadence
Cool Down Stretch:
20 Side Lunges (10 each side)
20 Neck Rolls (10 each direction)
20 Arm Circles (10 each direction)
COT:
Barney was the Sixth.
Prayer intentions included: Our Nation’s Capital and our elected leaders in Washington, COVID-19, Thai Guy’s Cousin with Breast Cancer, and for peace, grace and patience in these times.
Q: Meatloaf
PAX: Woodstock, Bourbon, Landslide, Smokey, Gepetto, Shawshank, Tupac, Lego, Huffy, Van Gogh, Rudy, Doubtfire
The Thing: Focus on Form
-This beatdown was intended to help PAX focus on their firm, not rush through to “complete” an exercise
4 Stations – 4 minutes then rotate (Go through all 4 stations twice)
Station 1:
10 Shoulder Taps 2:1
10 Lunges 2:1
10 Imperial Walkers 2:1
Station 2:
10 Merkins
10 Squats
10 BBSU’s
Station 3:
10 Wide Merkins
10 Smurf Jacks
10 American Hammers 2:1
Station 4:
10 Burpees
10 Side Lunges 2:1
10 Freddie Mercury’s 2:1
Running, Burpies, and Merkins oh my!
1/11/2021 6:30-6:45 PM
Q: Chanel
PAX: Huckleberry and Tai Guy
Recited Mission Statement and Core Values.
The beatdown:
Combined rep number is 12
11 Big Boys, 11 Merkins, 11 Dips
Run for 30 seconds and come back
1 Burpie, 1 Squat, 1 Merkin
Run for 30 seconds and come back
10 Big Boys, 10 Merkins, 10 Dips
Run for 30 seconds and come back
2 Burpies, 2 Squats, 2 Merkins
Run for 30 seconds and come back
And so on until you reverse the reps with 1 on first set and 11 on the second set.
All three of us completed the entire beatdown.
Tai Guy was the 6. Ended with COT.
Completed an hour long ruck with 6 pax including the Q
1 Steve “Footloose” Mohr
2 Kevin “Popeyes” Connors
3 Daniel “Casper” Kubacki
4 Allen “Lego” Reinmeyer
5 Sam “Ringo” Cordova
6 Stephen “Better Offer” De Young – Q
1/12/21 Murph
Q Moana
Pax van gogh, lonzo, mercy, Rudy, cinnamons, Bunyan, Leia, Einstein and coop
1/12/2021
Alleys and Allies
Pax:
Stark
Bourbon
Jennay
Coconut
Barney
Fossil
QIC: Doubtfire
Greeting
Mission Statement
Five Core Principles
The Thang:
Touring the downtown area, we utilized mostly alleys and back streets exploring parts of downtown usually unseen. A different perspective than our typical Tuesday runs. Distance covered: ~6 miles
Cool down stretch
COR
NOR
Six: Barney
1/12/21
Q Moana
Pax: Tupac, Houdini, charmin, huffy, sideshow, Shawshank, huckleberry, Thai guy, ponzi and chubbs
4 count SSH 5 minutes
10 to 10s ssh to Merkins both 4 count 10 minutes
Lunges 7 minutes
Big boy sit-ups 7 minutes
Finisher😈
1 burpee 1 rocket jump -> sprint -> 2 burpees 2 rocket jumps -> sprint up to 10.
3F’s, Mission, Principles, Disclaimer.
PAX: Lyman, Lonzo, Stalker, Isosceles, Meatloaf, Woodstock
QiC: Woodstock
The End of 2020, a year in review…
EMOM – 2 burpees, each round is about 4 minutes. Warmup – run, SSH.
January: Australian Wildfires, Covid outbreak in China, Kobe dies
– 5 HRPU, 5 bonnie blair (2 is 1), 5 spider mans (2 is 1)
February: 1st US COVID death, Democratic primary shitshow, Ahmed Aubry
– Suicides out and back. Last minute full length (cones setup by pullups) (5 cones)
March: Coronavirus declared a national emergency, sports world halts, Breonna Taylor
– 3 pullups, 6 merkins, 9 squats – repeat
April: 1MM Covid cases worldwide, 2k US deaths / day, masks, Joe Biden,
– Indian run, end at circle
May: Murder Hornets, 300K worldwide deaths, Warp Speed, George Floyd, protests
– Broad jump burpees across the circle. Ignore EMOM this round only.
June: Trump photo-op, Seattle CHAD, Rayshard Brooks,
– Merkin suicide ladder. Reset at base after completing – 3/6/9/12
July: Ghislaine Maxwell, B1G/PAC-12 football, California 8K prisoner release, surge in D cities
– 5 Austrian merkins, 10 dips, 10 prisoner squats
August: California fires, Sturgis, B1G/Pac-12 again, Golden State Killer sentenced, Jacob Blake, Kenosha, Boseman
– Fire drill (butt kicker/high knee/chop feet) – around circle each yells fire. All drop, roll right, merkin, roll left, merkin, back to feet.
September: Dijon Kizzee, El Dorado fire, Oregon wildfires, LA cops ambushed, B1G/PAC-12 football (again), RBG dies, Amy Barrett, North Cali fires, Pres debate
– Lineup in 3 lines, first wave runs to end cone. Next wave counts to 3 after they go, and follows. Same with last line. Reverse order back. (skipped for time)
October: Trump gets Covid, mail in ballots, Lakers/Dodger
– Mary – pax call out core exercise, leads cadence.
November: elections, Alex Trebek, vaccine trials, Iraqi assassination,
– Circle up – howling monkeys. Keep holding start position. First man does 10, then next, and so on. Continue throughout.
December: vaccines rolled out in UK, US; Texas sues the US, EC confirms Biden,
– Jack webbs to 5, 5 Lt Dan, 5 V-Ups (skipped for time)
Ended with COT
3F’s, Mission and Principles, Disclaimer.
PAX: Bourbon, Gepetto, Stark, Meatloaf, Landslide, Huckleberry, Spaulding, Lyman, Lonzo, Mercy, Barney, Ringo, Popeyes, Rudy, Charlotte, Huffy, Moana, Fraction, Hannibal, Woodstock
QiC: Woodstock
Old School Recess games were always my favorite. We don’t have enough equipment (plus Covid) to play dodgeball yet – its coming! – so duck duck goose and red rover with some F3 modifications will have to do. Add in a crappy 90’s alt “rock” soundtrack and we got a fire beatdown in:
Red Rover Red Rover:
Line attacking holds plank. Line defending has to do 2 burpees before sender arrives to keep. if runner beats the burpees they return with one defender. If the runner does not beat the burpees they stay. Alternate turns, going left to right until one line has all pax or time.
Duck Duck Goose:
Spread out big circle.
1st person counts off duck, duck goose. 3rd person always (not buyers choice) goose. It’s a race around the circle, first one back to the goose spot wins.
If goose wins, everyone does 10 HR Merkins. If the duck wins, 5 HR Merkins.
Rotate to 2nd/4th, 3rd/5th, etc
While the 1st person is duck/duck/goosing, all hold plank or squat.
Once goose is called, non-runners will rotate through Lt dan, jump squats, high knees, smurf jacks, butt kickers, and imperial walkers (from squat) or mtn climber, plank jacks, shoulder taps if planking.
This was a lot of fun, some competitiveness, and a lot of work. Between 100 and 200 HR Merkins, a lot of burpees, and constant movement.
Cannot WAIT for dodgeball, ring around the rosie, and others..
COT – Meatloaf with a amazing 6, prayers up for Homeslice and Mile High.
Nice work boys!
We had a fun workout this morning. attending were Dave Lyman Ramsey, Rick Huckleberry Thielen, Josh Lonzo Hoot, Matt Stark Yarder, Jonathon Bourbon Burns, Logan Shawshank Scheurer, Alec Meatloaf Falkenberg, Thomas Mercy Morrissey, Nicholas Coop Huffman, Ben Rudy Hoipkemier, Luke Charlotte ?, & the Q Mark Landslide Trimble. Our work out consisted of 4 stations where you did a round at a station and rotated stations for each round.Round one at each station was 15 burpees. Round two was 60 reps of Big Boy setups, Merkins, squats and curls with a block. Round three was 15 reps of starfish sit ups 2=1, Diamond Merkins, Lieutenant Dans, and Manmakers.Round four was 60 reps of American gamers 2=1, South Carolina Drydocks, Bonnie Blairs 2=1 and overhead presses with a block. We ended in a circle of trust.
PAX- Huckleberry, Thai Guy, Shawshank, Houdini
Q- Isosceles
The Thang:
What has calloused your mind? What has helped you push further than you thought possible? Can you answer the simple question: why am I doing this? Why am I here?
Warmed up with dynamic stretching and a lap around the library. Hold the tire chains as long as possible. Other Pax did Lt. Dans and speed bag with kicks
Ran another lap
Pull the chains as far as possible while other PAX cheer you on. Did this twice to try to beat your first distance. All PAX went further the second time.
Shawnshank with a great 6.
3F’s, Mission, Principles, Disclaimer.
Pax: Flo, Callahan, Reset (FNG), Hazmat, Charmin, Jennay, Spaulding, Hannibal, Doubtfire, Dutch, Moana, Raven, Chubbs, Canteen, Gepetto, Mr Free Time, Huffy, Fossil, Woodstock
QiC: Woodstock
FNG EH’d by Flo.
YHC returned to the Wall for the fist time in a while. Still a beautiful place to inflict pain.
Warmed up with some SSH, Windmills.
The Thang
At the wall – everyone grabbed a bench or whatever the little tables are, then took a couple steps backward to begin a compound exercise series consisting of the following exercises done in sequence:
5 air presses, 5 monkey humpers, lunge steps to the bench/table, 5 incline merkins, 5 (2 is 1) step ups ending in a high knee (step up right, bring left knee to chest, return to ground, repeat on opposite side), then run a lap. Did this on repeato for ~10 minutes.
Mosey to Hood Park.
Timer set for 20 seconds, with 10 second rest. Do the following:
1st beep – hard run/sprint up hill until beep. (20 seconds) – represents chasing goals.
10 second recover
2nd beep – walk in opposite direction (20 seconds) – represents setbacks, obstacles
10 second recover
3rd beep – exercise called by YHC, included merkins, squats, plank jacks, mtn climbers, etc (20 seconds) – represents the work needed to overcome obstacles and get back after goals.
10 second recover.
Repeat for 40 total 20 second rounds. The route was set up like a conveyor, so sometimes you were hard sprinting up hill and walking down, then others were hard sprinting downhill and walking up.
Ended in COT. FNG was named Reset. Solid 6 from Jennay.
1.16.21 Fortress Backblast ‘ 3:10 TO YUMA
VQ Jesse “fossil” Miller. CoQ Chris “Heisenberg” Drage
The Thang:
Based on 3:10 to Yuma movie (countdown is 210 core/ab w 5 merkens between each) = 310
Heisenberg led count down and Fossil led the count up
21 American Hammers (2 is 1)
20 LBC
19 BBS
18 On back R/L Heel touches (2 is 1)
17 Heels to heaven (slow and high)
16 Imperial Walkers (2 is 1)
15 High Plank Position R/L knee touch (2 is 1)
14 Flutter Kicks High (2 is 1)
13 Flutter Kicks Low (2 is 1)
12 Hello Dolly
11 High Plank R/L Cross R/L sides. (4 is 1)
10 “No Angels” on belly
9 High Plank R/L shoulder taps (2 is 1)
8 “No Angels” on back
7 Box cutters (up, out, down in)
6 Absolutions
5 Crunchy Frogs
4 Elbow Crunch R/L (2 is 1)
3 Bird Dog (3 second hold each 2 is 1)
2 Absolutions (again)
1 V-hold to failure (touching legs means you’re out)
18 Pax
Eric “Isoscleles”
Todd ” Nitrous”
“Casper”
Billy “Hannibal”
Alan “Lego”
Jonn “Huffy”
Chris “Chubbs”
Alan “Coconut”
Jamey “Two buck chuck”
Jeff “Spalding”
Josh “Biggee”
Dave “Mulan”
Chris “Charmin”
Jesse “Fossil”
Myron “Tupac”
Troy Poling. FNG. ->. “Hoser”
Michael “Doubtfire”
Chris “Heisenberg”
COT
Prayer intentions fro Troy, Hannibals father who passed, and Eric brother of Huffty
Announcements Blood drive, mumblechatter, Iso having the bacon, fire, and 6 pack exchange for 2nd F
QIC – Stark
PAX – Rudy, Moana, Cinamons, Mercy, Charlotte, Footloose, Meatloaf, Woodstock, Fraction, Huckleberry, Lyman
Fortunate Ruck. We are thankful for all our abilities. Let’s use them.
3 mile ruck with a Head shoulders knees and toes beatdown every 9 mins because we appreciate all our gifts.
25 – ruck overhead presses, head
25 – upright rows, shoulder
25 – squats, knees
25 – flutter kicks with chest press
COR, NOR, The 6 was Footloose…but we had to put on hold as the unfortunate beatdown was imminent.
QIC – Stark
Pax – Huckleberry, Moana, Mercy, Fraction, Woodstock, Footloose, Lyman, Mr. Freetime, Charlotte, Launchpad, Cinamons, Meatloaf, Orange Kilt, Canteen, Rudy
(Virtual) Homeslice
5 rounds. 9 mins each. 1 min break between.
2 lines. 50 yards apart
Round 1
Start line perform 25 squat with Forward Raise
Run to opposite line perform 25 Angle Grinders. Run back to start.
Repeato
Round 2
25 Curtsy Lunge with Lateral Shoulder Raise, run to opposite line perform 25 TXHRMS, run to start.
Repeato
Round 3
50 SSH with weight, run, 25 Jack Merkins, run to start.
Repeato
Round 4
25 Side Lunge with Bicep Curl, run, 25 reverse plank reaches, run to start.
Repeato
COR, NOR, Footloose was the 6 from the ruck and Mr. Freetime from the beatdown.
Wonderful frosty morning at the Battlefield.
Always an Honor
Always my Pleasure
~Stark
Pax: Rudy, Barney, Bourbon, Moana, Huckleberry, Chanel, VanGogh
Q: VanGogh
Warmup: Cadence
Side Strattle hops
Chain breakers
Workout:
10 Sprints 25-30 years each.
Then went and did suicides from one endzone to other with a cone at 25, 50, 75 and endzone.
At endzone 25 merkins each time we got it
At 25 yard line 15 burpees once
At 50: 20 Lt Dans once
At other 25: 25 Carolina dry docks once
At other end zone 50 big boy sit ups once
Then we did a half suicide (run only) to the 50 and back then to other end zone and back.
Then we did a 1/4 suicide (run only) to 25 back and 50 to back.
Then abs:
62 Freddie Mercury
92 LBCs
4 sprints
89 Penguins
COT
6: Rudy
MLK Day workout
PAX:
Bourbon, Charmin, Jimmy Dean, Huffy, Meatloaf, Gepetto, Shawshank, Van Gogh, Woodstock, Hannibal, Doubtfire, Ringo, Popeyes, Lyman, Mile High, Casper, Moana, LEGO (Q).
The Thang:
Mosey over to the closest field as the blacktop was slippery with fresh snow.
Burp walk: Partner up. First partner does burpees while the second partner does lunge walk to the second row of cones and back. Flapjack until 100 burpees are complete.
Abosultion Isolation: 3 rows of cones. Run to first cone, 20 Groiners. Run back to start, then to second cone, do 20 Mahktar N’Diayes. Run back to start, then to third cone, 20 Chilly Jacks. Now run back to start and put each of the parts of the Absolution together and do 5 Absolutions. Repeato.
10(ish) minutes of Mary:
* Imperial Walkers
* Supermans
* Flutter kicks
* Smurf Jacks
* Merkins
* JLo’s
* Pickle Pounders
* Monkey Humpers
* Crab Humpers
18 for the CoT. Huffy was the six. Thanks Huffy for your leadership and commitment to the Black Swamp for the last 2 years as Site Q! YHC will do his best to carry on the tradition!
PAX: Smokey and Lonzo-Q
Windmills
Motivators
Happy song – Squats until the song says Happy then do a burpee.
Jack webs with horizontal raise – 1 merkin, 4 horizontal raises. 1, 4 then 2, 8, then 3, 12.
Lonzo version of 12 days of Christmas again because it was fun.
All with Block
1) Rifle Carry Block
2) Dirty Girl Man Makers – 3 merkins, 3 curls, 3 thrusters.
3) one hand on block merkin 2 is 1
4) Lt Dans
5) Lunges
6) Squats
7) American Hammers
8) Hello Dollies
9) Kettle bell swings
10) Curls and Block Press’s
11) Bent over rows
12) Murder Bunnies 12 out and 12 back
Backblast for the Levy on 1/19/2021
PAX: Dutch, Geppetto, Doubtfire, Spaulding, Stark, Mile High, Barney, Coconut (Q)
5:30 start
Mission and Principles.
The Thang:
A little P-Burg history. One of only 2 US cities that was platted by the federal government. We took a tour of the SOS (South of seventh) part of town.
Headed west to Findlay st. and followed that to Pine and 7th. South on pine to south boundary. East to Cherry. North to Seventh.
Continue in serpentine fashion.
Up button: Go up tempo when running South.
Pick up the 6 after every Northbound leg.
COT (Spaulding 6)
Always a pleasure to run with my F3 brothers. Aye!
Keep on Rucking – Maximum Overdrive Ruck (with AC/DCs Who Made Who album playing)
PAX: Reset, Ringo, Popeyes, and Flo.
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
Ruck PT:
20 Incline Ruck Merkins
10 Merkins
21 4 Count Squats
10 Ruck Swings
10 4 count Curls
Wall Sits across the Maumee Bridge in an Indian Run fashion.
2.5 Mile Ruck.
We ended in the COT. Popeyes was the 6. Thank you Popeyes!! As part of the the Cordova beatdown clan thanks for your hard work and living as an example of helping thy neighbor by bringing Ringo and Beretta out whenever possible!! Nice work Brother!! We ended in announcements and prayer with praise to the one who created us and gives us F3 and the ability to get a ruck in with my brothers!!
Tuesday Night Beatdown
January 19, 2021
Q: Chanel
PAX: Flow, Houdini, Huffy, Dutch, Tupac, Huckleberry, Hannibal, Shawshank, Charmin, Mr. Freetime, Moana, Chubbs, Leyland
Went over Mission Statement and Core values
Warm up: Side Straddle Hop
Short run around the Commons
Paired Up.
Partner one did exercise while partner ran a lap.
When partner two returned to the start he continued where his partner left off on reps with the goal being 86.
Partner one then ran the lap, while partner two did the exercise.
Once the pair completed 86 reps, they moved on to the next exercise
Exercises:
Merkins
Squats
American Hammers- 2 is 1
Burpees
Imperial Walker- 2 is 1
Flutter Kicks- 2 is 1
Dips
Big Boy Sit Ups
Jump Squats
Plank Jacks
LBC’s
Box Jumps
Mountain Climber
Lt. Dans
One pair started the final exercise while the rest were on Mountain Climbers.
Count-O-Rama
Name-O-Rama,
The six was Flow
Named FNG- Leyland
Circle of Trust
3F’s, Mission, Principles, and Disclaimer covered.
PAX: Rudy, Bourbon, Lego, Wicked, Lonzo, Moana, Huckleberry, Van Gogh, Woodstock
QiC: Woodstock
Off week = modifications to the Murph.
3/6/9/12 x 16
1.25 mile run from MCC to Keener Park
16 rounds of 3 burpees, 6 pull-ups, 9 merkins, 12 squats.
1.25 mile run back to MCC.
GREAT work from the PAX at heading back early to ensure timely circle AND sticking behind to pick up the 6!
Rudy was the COT 6.
COT and out.
PS – adding burpees to a Murph =/ good idea.
17 Brave soles
Q-Mile high
Beretta
Ringo
Huckleberry
Landslide
Bournban
Spalding
Lyman
Barney
Dutch
Mercy
Rudy
Lonzo
Woodstock
Hannabal
Charmin
Popeyes
PAX: Huckleberry, Bourbon, Bambi, Landslide, Charlotte, Rudy, Mercy, Lyman (Q)
Breezy 30 degrees at gametime. Started with F3 Mission and Core principles
Warm-up: 20 Side-Straddle Hops in Cadence
Beatdown consisted of three rounds. Each round consisted of Exercise #1 2min AMRAP, 15sec rest, Exercise #2 2min AMRAP, followed by an exercise done as a group while one of the PAX ran around the parking lot island. This routine was repeated twice during each round, with PAX challenged to top their number of reps in the second half of the round. As follows:
Round 1:
Merkins 2min
Crunchy frogs 2min
Run while PAX does Twinkle Toes
Merkins 2min
Crunchy frogs 2min
Run while PAX does Twinkle Toes
Round 2:
Plank Jack 2min
Big Boi sit-ups 2min
Run while PAX does monkey Humpers
Plank Jack 2min
Big Boi sit-ups 2min
Run while PAX does monkey Humpers
Inchworms 2min
Little Baby Crunches 2min
Run while PAX does Jump Squats
Inchworms 2min
Little Baby Crunches 2min
Run while PAX does Jump Squats
The last two exercises we combined into one 2min phase due to time. Ended with all PAX taking a lap around the island.
COR
NOR
Q messed up the order, but Rudy was the 6 and ended with prayer for Landslide’s father-in-law in Hospice and Hannibal’s loss of his father.
Pleasure to lead such a great group of men!
11 strong at the wall.
Chubbs brought in an FNG, welocome Tall Boy.
Mile High-Q
Stark
Lego
Geppetto
coconut
Doubtfire
Charmin
Hannibal
Chubbs
Spaulding
Tall Boy-FNG
F3 La Biblioteca
Maumee Public Library
1/21/21
6:30 pm-7:15 pm
PAX:
Thai Guy
Shawshank
Flo
Stalker
Ponzi
Bones
Q: Huckleberry
F3 INTRO
WARM UP STRETCH:
20 Count Quad Stretch (10 count each leg)
20 Wind Mills
20 Arm Circles (10 each direction)
20 Count Arms Behind Back (10 count each arm)
THANG:
SETS of 30/25/20/15/10 each…
SET:
Imperial Squat Walkers
Lt. Dan’s
Pickle Pounders
Merkins
Plank Jacks
American Hammers (2 is 1)
Supported Crunches
BBSU’s
BETWEEN SETS:
Run around Maumee Public Library along public sidewalk and between building and tennis courts.
OR
Lunge-Squats for the length of the parking lot.
COOL DOWN STRETCH:
30 Side Lunges (15 each side)
20 Slow Squats
20 Slow Bend Toe Touches
20 Neck Rolls (10 each direction)
COT:
Bones was the Sixth.
PAX: orange kilt, launchpad, fat Amy, coop, mercy, Rudy
Q: Isosceles
Thang:
Grip rip and roll 5 yards, 2 burpees, GRR 5 yards back, 2 burpees, GRR 10’yards, 2 burpees, GRR 10 yards. Run 400m
Repeat with merkins, manmakers, shoulder presses with a 400m run in btw
Pax: Huffy, Smokey, Footloose, Lonzo, Dropout (Q)
The Thang: Charles Bronson (look it up in exicon)
We had 17 wonderful men attend our glorious beatdown. Our Q, Mark Landslide Trimble resurrected the infamous Spartan 300 Beatdown. We had 1 group of 5 men and 2 groups of 6 men perform 300 reps as a group for the following exercises: merkins, LBCs, burpees, starfish sit-ups, swimmer merkins, v-sit-ups, diamond merkins, big boy sit-ups, South Carolina merkins, freddy mercurys, pistol squats and dips. the hardy souls attending were Billy Hannibal Stark, Chris Chubbs Kinison, Matt Stark Yarder, Josh Woodstock Brown, Logan Shawshank Scheurer, Jake Jennay Wittmer, Allen Lego Reinmeyer, George Dutch Bertz, Daniel Casper Kubacki, Dave Tweety Adams, Marious Nimbus Paulikas, Allen Coconut Davies, Ed Nitrous Armbruster, Chris Charmin Tracy, Ryan Hazmat Wilson, Bill Chanel Colon and the Q Mark Landslide Trimble.
Leadership Ruck Q 1.3 The Queen
Pax-Ruck
Lego
Casper
Hannibal
Reset
Hazmat
Coconut
Stark
Shawshank
Chubbs
Flo (Q)
Pax-Run
Woodstock
Jennay
Dutch
Welcome
Mission
Principles
Rucked 2.5 miles discussing the Queen topic 1.3 from the Q Source.
Exercise alone cannot normally maintain fitness level and weight. Portion control of food intake must also be used by the HIM to avoid weight gain and loss of optimal fitness level.
COR 13
Six was Woodstock
NOR
COT
Date:1/24/2021
Location: Foundry (gateway middle school)
Theme: SUNDAY FUNDAY BOOMBOX BEATDOWN
F3
* Fitness Fellowship Faith
Mission:
* To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow (one exception = if there is a pandemic then virtual is okay)
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama):
* 7 Pax
1. Rick huckleberry Thielen
2. Nate home slice Reid
3. Chris Charmin Tracey
4. Jonathan bourbon Burns
5. Ben Rudy Hoipkemier
6. Scott Barney Taylor
7. Q: Jay Thai guy Solarik
The Thang:
– Theme: Sunday Funday Boombox Beatdown
– Workouts in cadence to songs
The Warm Up:
Stretch
* Arm over chest (10 sec/arm)
* Arm over shoulder (10 sec/arm)
* Sitting toe touch (10 sec/leg)
The Fun Stuff
– Group chose a body part (1-4 below) and we did a workout to a song for that body part.
1. Upper body
2. Lower body
3. Core
4. Full body
1. Upper body Exercise: pushups / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) push-up
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a push-up. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds
2. Core Exercise: crunches, hold crunch in plank position.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, hold crunch in plank. Every time Eminem raps, do constantly-moving crunches. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
3. Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Break – 10 seconds
4. Full body Exercise: Burpees and Jumping Jacks (side straddle hops)
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do jumping jacks.
Break – 10 seconds
5. Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing everyone’s feet down then the next person goes and so on until the song ends.
Break – 10 seconds
6. Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.
The Cool Down
Stretch
– Jumping jacks (side straddle hops) to the song jump around
* Quad stretch (10 sec/leg)
* Arms behind back (15 sec)
* Sitting butterfly (20 sec)
COR
– 7
NOR
1. Rick huckleberry Thielen
2. Nate home slice Reid
3. Chris Charmin Tracey
4. Jonathan bourbon Burns
5. Ben Rudy Hoipkemier
6. Scott Barney Taylor
7. Q: Jay Thai guy Solarik
Six
– Ben Rudy Hoipkemier
COT (circle of trust) = Announcements / words of wisdom / prayer
– Playhouse builds
– 7th 2.0 workout
– Ruck feb 20
– Hannible
– Country
– COVID
Ruck was Flo, Reset, HazMat, Lego, Tupac, Huffy, Chubbs, Hannibal, Casper (q)
PAX: Huffy, Charmin, Bourbon, Ringo, Beretta, Mile High, Popeyes, Huckleberry, Tupac, Lego, Meatloaf, Doubtfire, Rudy, Gypsy, Spaulding, Casper, VanGogh
Q:VanGogh
Workout
Station 1: trivia. 3 questions. Run up hill 4 times as a team, for each right answer minus 1 hill. Then do 50 big boy sit-ups
Station 2: 30 Lt Dans, 100 air presses
Station 3: basketball. 120 burpees a team for each made shot minus 30 burpees. 1 shot each. Then do 50 flutter kicks
station 4: throw disc in basket. 120 pull-ups as a team for each made shot minus 30. 1 shot each. Then 50 Freddie Mercury.
Station 5: baseball. 2 throws each. 8 laps around bases each hit is minus 1 lap. Minus 1 lap for each hit. Then do 50 imperial walkers
COT
6: Mile High
Backblast – January 27, 2021
AO: Field of Dreams – Rolf Park – Maumee, OH
QIC: Geppetto
PAX: Dutch, Mile High, Barney, Mercy, Meatloaf, Lonzo, Dropout, Hannibal, Woodstock, Lyman, Bourbon, Huffy, Geppetto, Rudy, Popeyes
Workout: Choose Your Own (Pain) Adventure
Warm-Up (In cadence)
(15) four count Side Straddle Hops
(10) four count Windmills
(10) four count Chain Breakers
The “Thang”: For each adventure: Run 20 yds out and back, select a movement, do 20 reps. Then run 40 yds out and back, select a different movement, do 40 reps. Repeato at 60, 80 and 100. Move on to the next adventure. Exercises within each adventure can be done in any order of your choosing, but select an exercise only once.
Adventure One
-Plank Jack Shoulder Taps (Left, Right = 1)
-Hand Release Merkins
-Bonnie Blairs (Left, Right = 1)
-Flutter Kicks (Left, Right, Left, Right = 1)
-Imperial Walkers (Left, Right, Left, Right = 1)
Adventure Two
-Mountain Climbers (Left, Right = 1)
-Absolutions
-LBC’s
-Freddie Mercury’s (Left, Right = 1)
-Jump Squats
Adventure Three
-Burpees
-Big Boy Sit Ups
-Side Straddle Hops
-American Hammers (Left, Right, Left, Right = 1)
-Never Surrenders
Ended with:
Count-O-Rama – Six
Name-O-Rama
Sharing of the six – Mercy. EH’d by Bluto, got his name because he works for Promedica. Loves the accountability of the group. And the Taylor Swift music.
Ball of Man – Prayers for Hannibal and his family, for Landslide and his father and for the family of Office Brandon Stalker who was laid to rest yesterday.
Spreadsheets from the Gloom: Temp: 20 degrees. Light wind. Crunchy ice and snow on the soccer field. Honored to be a part of this group!
Playlist: Baba O’Reily – The Who, Complainer – Cold War Kids, Ride Like The Wind – Christopher Cross, Be Afraid – Jason Isbell & The 400 Unit, Bad Blood – Taylor Swift, Private Eyes – Daryl Hall and John Oates, You Worry Me – Nathaniel Rateliff & The Night Sweats, Broken Wings – Mr. Mister
The Suck on 1/27/21
PAX: Homeslice, Stalker, Huckleberry, Stark, Coconut (Q)
Mission and core principles
Warmup: 20 SSH, 20 High Knee run (2 is1), 10 windmill OYO
THANG
Workout design by Coconut entitled “50/50”
Round 1: 50 overhead presses with cinder block or wt and 50 merkins. Mix them up as the spirit leads. SSH for the 6
50 SSH
Round 2:
50 big boy sit ups (feet in block holes) and 50 mountain climbers-hands on block. SSH for the 6.
50 air jumps
Round3:
50 goblet squats and 50 Bonnie blair. SSH for the 6
50 imperial walkers
Round4:
50 squat thrusters (with block) and 50 globetrotters. SSH for the 6
50 Supermans
Round5:
50 man makers and 50 burpees. SSH for the 6
50 total body runs (or homeslice coined the term Nordic tracks)
Note, time was called midway through round5
Screen of trust.
The men really got after it today. Minimal mumblechatter, maximal acceleration!
The Commons BB
Welcome
Mission
Principles
COR 12
Pax
Nimbus
Bagels
Chanel
Charmin
Hannibal
Leyland
Houdini
Huckleberry
Chubbs
Huffy
Thai Guy
Flo (Q)
The Thang
Full Body Workout – FBW
11’s (10reps exercise 1 and 1 rep exercise 2, then 9 reps of exercise 1 and 2 reps of exercise 2. Etc. running back and forth 25 yards between exercises.
Five rounds:
Swings & Merkins
Curls & Lunges
Rows & Imperials
Presses & Squats
Mountain Climbers & Burpees
First exercises included a 25-35lb coupon
Finished with Circle of Burpees: each pax leading a one rep cadence (12 total reps)
COR
NOR
Six was Leyland
Announcements
COT
1/26 Ruck at Necropolis
Total Attendance: 6
Q: Popeyes
PAX: Huffy, Geppetto, Reset, Haz Mat, Ringo
6: Haz Mat
No frills ruck through downtown Perrysburg and back on slick, wintry conditions.
PAX: Jennay, Barney, Bourbon, Landslide, Beretta, Mile High, Spaulding, Isosceles, Coconut, Doubtfire, Charmin, Stark, Woodstock
QiC: Woodstock
13 PAX slipped, slid, and circled back for the 6 over the course of ~ 5 miles. Wasnt our best pace, wasnt our furthest run, and the weather was pretty much horrific. Still beats the fartsack every time.
#ISI
9 frozen PAX today at the wall.
Q Mile high
Bourbon
Popeyes
Hannabal
Chanel
Doubtfire
Jennay
Chubbs
Callahan
F3 mission
5 core principles
Rucked out and down the trail and back
3.05 miles
46:08
Q: footloose
Rudy
London
Huckleberry
Mercy
Cinnamons
Run:
Woodstock
Wallee
Doubtfire
F3 mission
5 core principles: F.O.O.L.E
Countorama
Color-o-Rama : yellow and blue
Warm up
Do- ah diddy
Beat down
Capture the flag
Two teams
20/30 reps per exercise
Finish your reps then run and move the flag one space
Side straddle hop while waiting
Bobby hurleys
Box cutters
Inch worm push ups
LBC’s
Lunges (2:1)
Cool down
Do ah diddy
Countorama
Name Orama
6
Announcements
Prayer
PAX:
Woodstock
Mercy
Lyman
Fat Amy
Rudy
Lonzo
Wallee
Launch pad
Cinnamons
Doubtfire
Huckleberry
Footloose (Q)
Backblast:
PAX: Casper, Reset, Chubbs, Jennay, Spaulding, Buggie, LEGO(Q)
3 Runners and 4 Ruckers discussed the Q Source topic Jester (Q1.4). Good discussion around accountability, preparation to defend your King/Queen, and how the struggle continues every day.
Ruckers got in about 2.75 miles. Runners got more.
Backblast – January 30, 2021
AO: The Smokehouse – Grand Rapids, OH
QIC: Geppetto
PAX: Huffy, Isosceles, Thai Guy, Geppetto, Smoky, Landslide, Megaphone, Crackshot
Workout: Where There’s S.M.O.K.E., There’s F.I.R.E.
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Where There’s SMOKE, There’s FIRE
The Thang:
Warm Up
(15) Four ct SSH in cadence
(10) Four ct Windmills in cadence
(10) Four ct Chain breakers in cadence
(10) Four ct Imperial Walkers in cadence
Grand Rapids founded in 1833, this will be the basis for many of the rep counts
S. – Starfish situps (33)
M. – Makhtar N’Diayes (18)
O. Outlaws – 18 Leg Circles right, 18 leg circles left
K. Kraken Burpee (three hand release merkins at bottom) – 18 reps
E. Elevens! (10) Squats, (1) 4 ct flutter kicks, 9-2, 8-3, etc
F. Febreze – On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6″. Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc… – 183 seconds of this exercise
I. Imperial Squat Walkers (33)
R. Reverse Crunches (33)
E. Eighteens (17) Merkins, (1) BBSU, 16-2, 15-3, etc
Count-O-Rama – Eight
Name-O-Rama
Circle of Trust
Sharing of the six – Isosceles. EH’d by Thai Guy. Amazed with the group and the Freed to Lead organizational structure. Every workout is different, guys bring creative ideas to the workouts but its also so much more than a workout. 2nd F, 3rd F, QSource, etc.
Announcements: 2nd F after workout and Miss Lily’s. Habitat for Humanity Playhouse opportunities each weekend. CSAUP ruck on Feb 20th launching from GR and ending in Maumee
Ball of Man – Prayers for Smoky and his son, Megaphone and his wife and for patience, kindness and leadership in the world.
Spreadsheets from the Gloom: Temp: Low 20’s, no wind. Awesome sky and sunrise Great way to start the morning!
It was an honor to lead.
Backblast – January 30, 2021
AO: The Smokehouse – Grand Rapids, OH
QIC: Geppetto
PAX: Ruck – Geppetto, Huffy, Smoky. Run – Isosceles
Workout: Pre ruck/run
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Smoky was our Sherpa and took us over to Providence Park, around the canal and back.
Fortress 1/30/21 Sat 6:30a
It’s About to Get Real….The Rise of Charmin
Q – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
PAX:
1. Lego
2. Spaulding
3. Heisenberg
4. Mulan
5. Biggie
6. Fossil
7. Copper Top
8. Nitrous
9. Hoser
10. Van Gogh
11. Coconut
12. Chubbs
13. Callahan
Group Exercises:
1. Side Straddle Hops (20)
2. Side straddle hops with knee to elbow (15)
3. 4 sprinters to jump (15)op
4. Air squats w/ twist (20 – 4ct)
5. Plank PU (10 – 4ct)
6. Side Plank (Knee/Toe) – 10 each side
7. Stiff leg deadlift into squat (15)
8. Merkin Bounce (n, mid, wide) – (10- 4ct
9. Merkin Roll to 10 sec V-Hold (10)
10. Single arm half-burpee (alternate) – (15 – 4ct)
11. Carolina Dry Dock w/ kick back (10 each side)
12. Twisting skaters (outside leg down) – ( 10 each side)
13. Bear Crawl step over twist w/ kick out (10 each side)
14. Explosive Leg Tucks (10 – 4ct)
15. Merkin walk outs (2) to squat pulse (2) – 10
With Coupon
1. Curls (20)
2. Back lunge with coupon overhead (10 – 2 is 1)
3. Kettle Swings (15)
4. Squat press (15)
Stations:
1. Toilet Paper Race & Merkins (25 if you win, 75 if you lose), team does SSH or Jump Rope ( non-Charmin TP challenge!)
2. 20 Pull-ups & 20 Burbees
3. 25 Lt. Dans, 25 Crab Cakes
4. 25 Each – Big Boy Sit-Ups, Leg Climbs (2is1), American Hammer (2is1)
5. 2min Plank – Alternate Hip Twist and Reach
Prayer Intentions – Stark workforce @ Yarder Manufacturing (Joe and John). Coworker passed away at work in car unexpectantly.
QIC – Stark
PAX – Heisenberg, Houdini, Mr Free Time, Flo, Charmin, 2 Buck Chuck, Coppertop, Stalker, Isosceles, Huckleberry, Thai Guy, Wall-e
10 cones in a circle, approx 10 yards apart. Each PAX starts at different station. Perform the exercise then you have to “checkout” with 10 Burpees. Run complete rotation around circle and advance one station forward. Stations were based off the Dewey Decimal System categories.
1.) Generalities/Unexplained mysteries –
40 Carolina Dry Docks (how’d we get this name?)
-checkout 10 Burpees
2.) Philosophy/Feelings/Dreams – 60 second Hollow man hold
-checkout 10 Burpees
3.) Religion – 20 Absolutions
-checkout 10 Burpees
4.) Languages
Sign Language/Speech –
40 Reverse Plank Reaches
-checkout 10 Burpees
5.) Natural Science
Wild Animals/Mathematics –
30 Lateral Ape Hops (2 is 1)
-checkout 10 Burpees
6.) Applied Science
Robots/Inventions/Recipes
40 Imperial Squat Walkers
-checkout 10 Burpees
7.) Arts and Rec
Games/Sports/music –
50 Bobby Hurleys
-checkout 10 Burpees
8.) Literature –
40 Raggedy Anns (2 is 1)
-checkout 10 Burpees
9.) Geography
History/Travel/Exploration –
30 – Around the world Merkins
-checkout 10 Burpees
10.) Biography/Famous People – 75 Freddy Mercury’s (2 is 1)
-checkout 10 Burpees
COR, NOR – 2 Buck Check was the six
Always an Honor
Always a Pleasure
~Stark
3 Fs, Mission, Principles, Disclaimer all covered.
PAX: Lonzo, Coconut, Landslide, Mercy, Lyman, Rudy, Barney, Huckleberry, Woodstock
QiC: Woodstock
20-10-20-10-20-10
Group 1 – x4 – block swings, block rows, 90 ° hang.
Group 2 – x4 – horizontal press , squat, overhead press
Run 1x across field
Switch
Round 2 (all) – Merkins / curls / squats x 4
Run 1x across field
Round 3 – shoulder taps, chest press, flutter kicks (block) x 4
Round 4 – the Coconut – murder bunnies / cross over Merkins / man makers x 4
Ended with a COT.
Murph with Rudy, Fat Amy, Lonzo, Mercy (q)
5 core principles, mission.
Because of ice, we ran around the monclova elementary playground, and did our reps there. The 4 of us rotated on the pullups bars. 2 started in on pullups while the other 2 started on merkins
Run
10 sets of 10 pullups, 20 merkins, 30 squats
Run.
COT on this icy day
F3 The Foundry…Gateway Middle School, Maumee
Sunday, 1/31/21…6-7 a.m.
PAX:
Thai Guy
Chanel
Q: Huckleberry
F3 Introduction
Warm Up:
20 Count Quad Stretch (10 count each leg)
15 Windmills
15 Squats
The Thang:
Lunges to First Light (30 yards)
10 Merkins
20 Mountain Climbers (2 is 1)
30 Plank Elbow Up/Downs
40 Pickle Pounders
2. Lunges to 2nd Light (30 yards)
10 Up Downs
20 Imperial Squat Walkers
30 Lt. Dan’s
40 Ninja Squats
3. Lunges to 3rd Light (30 yards)
10 American Hammers (2 is 1)
20 Bicycle Kicks (2 is 1)
30 BBSU’s
40 LBC’s
4. Lunges to 4th Light (30 yards)
10 Diamond Merkins
20 Oblique Crunch/Twists (2 is 1)
30 Supported Leg Crunches
40 Hello Dollies
Suicide Run to Lights and Back
OR
Fast-pace walk with Arm Raises
10 Motivators in Cadence
Circle of Choice (10 reps of each):
Chanel: Burpees
Thai Guy: Merkins
Huckleberry: Imperial Walkers
Chanel: BBSU’s
Thai Guy: Burpees with 3-Hand Release Merkins
Huckleberry: Box Cutters
Cool Down Stretch:
10 Side Lunges (5 each side)
10 Neck Rolls (5 each direction)
10 Slow Bend Toe Touches
10 Hims,
Q Mile-high
Spaulding
Isosceles
Geppeto
Huffy
Ticket
Meatloaf
Huckleberry
Vangogh
Lego
Backblast – February 2, 2021
AO: Necropolis – Ft Meigs Historic Site – Perrysburg, OH
QIC: Geppetto
PAX: Flo, Red Ryder, Casper, Lego, Popeyes, Ringo, Geppetto, Reset
Workout: Groundhog Day Ruck
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Where There’s SMOKE, There’s FIRE
Ruck towards Maumee and back, stopping every five minutes to perform ten squats. 2.85 miles covered. 100 squats completed.
Count-O-Rama – Eight
Name-O-Rama
Circle of Trust
Sharing of the six – Popeyes. EH’d by Mile High. Enjoys the 2nd F component of the Tuesday Ruck!
Announcements: CSAUP ruck on Feb 20th launching from GR and ending in Maumee. Leadership ruck this weekend will cover the M Q Source point.
Ball of Man – Prayers for being intentional. For God answering our prayers and for Tony (COVID).
Spreadsheets from the Gloom: Beautiful day for a ruck!
It was an honor to lead.
Da Murph
Q Moana
Pax: Van Gogh, Mercy, lonzo, fat Amy, ticket and Rudy
1 mile run
100 pull ups
200 Merkins
300 squats
1 mile run
The Q: Houdini
The PAX: Leyland, Tupac, Dutch, Chubbs, Huffy, Charmin, Chanel, Thai Guy, Shawshank, Moana
The Thang:
Pete and Re-Pete
Start at 10 Reps with dumbbells
1: Curls
2: Vertical Butterflies
3: Thrusters
Run a lap then back again.
Add 10 reps every round.
C.O.R.
C.O.T.
Respectfully submitted,
Houdini
Warmup
25 SSHs
20 Wind Mills
15 Lunges
10 Arm Circles (5 each direction)
Thang
4 sets
25 Jump Squats
25 Mountain Climbers (2 is 1)
25 Merkins
25 BBSUs
Rest: 30 seconds high knees, 30 seconds jog in place
4 sets
25 squats
25 Imperial Walkers
25 Superman Merkins
25 LBCs
Rest: 30 seconds high knees, 30 seconds jog in place
Cool Down
10 Side Lunge Stretches (5 side)
10 Calf Raises/Arms to Heaven Stretch
10 Touch Your Toes Stretch
CoT: Lego, Coconut, Stalker
Q: Homeslice
6: Lego
We had 13 wonderful young men attend our beatdown this morning. They were Josh Woodstock Brown, Josh Lonzo Hoot, Billy Hannibal Stark, Alec Meatloaf Falkenberg,
Rick Huckleberry Thielen, Joe Charlotte Parker, Daniel Mile High Cordova, Noah Berretta Cordova, Jeff Spaulding Lonsbrough, Kevin Popeyes Connors, Ben Rudy Hoipkemier,
John Huffy Peer and the Q, Mark Landslide Trimble. Our beatdown went in a circle around the pool. There were three stations. At station one, the exercises with a block were 10 manmakers, 30 curls and 40 squats. At station two, the exercises were 30 big boy sit-ups, 20 merkins and 30 american hammers. At the third station, we did 10 pull ups, 40 dips and 20 decline merkins. To aid in social distancing, we broke up into 3 groups. We ended the workout in circle of trust.
The Levy on 2/2/2021
PAX: Doubtfire, Spaulding, Mile High, Barney, Jennay, Coconut (Q)
~5.5mi tour of the BlackSwamp region.
Ventured past the Wall, across the bridge almost to La Biblioteca, returned to PBG and snuck in the back way to Necropolis, returning to the Levy on 5th st.
PT mixed in on the towpath trail–bonnie blair, squats and a short hill sprint heading back up to the bridge.
PT mixed in at the necropolis–Jump squats, sprint up the trail to the front of the fort, and burpees to celebrate.
COT
Discussed avoiding the BCD (blaming, complaining, defending) trap in our actions and speech for the day.
Pleasure to benefit from the #ISI of this group today!
Thurs 5:30a 2/4/21
Charmin Shuffle After Leg Day
Q – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Pax:
1. Doubtfire
2. Callahan
3. Hannibal
4. Huffy
5. Fossil
6. Chanel (6th)
Exercises:
1. 15 – SSH
2. 15 – Sprinters w/ Jump
3. 15 – Air squats w/ twist
4. 15- Single arm half-burpee (alternate)
With Coupon
1. Curls
2. Shoulders (single fly)
3. Bent over fly (one side raised)
4. Kettle Swings
5. Sit w/ raise, stand to row
6. Bridge with coupon
Stations:
1. Merkins
a. 10 Fist Tricep Ext.
b. 10 Bounce (Alt mid, wide)
c. 10 X
d. 10 Side to Side
e. 10 Staggered
2. Animal
a. 15 Animals
b. 15 Bear Crawl to Crawl Bear
c. 15 Explosive Leg Tucks
d. 15 Carolina Dry Dock w/ Kick Back
3. Planks
a. 15 Plank with Twist
b. 15 Plank with Reach
c. 15 Side Plank (Alternate Knee to Toe)
d. 15 Side Plank Hip Raise
e. 15 Side Plank with Reach Unders
4. Step-Up
a. 25 – Elevated Mtn Climbers w/ crossover (2 is 1)
b. 25 – Elevated In & Outs (hands at side)
c. 25 – Elevated Leg Raises (alternate) (2 is 1)
d. 25 – Dips
Ab Circuit: 25 each
• 25 – Bicycles (each way)
• 10 leg climbs (each leg)
• 100 – American Hammer (1 is 1)
Prayer Intentions – Callahan’s mom receiving news today on test results, Huff’s coworker, Hannibal’s Family
Backblast for WAKANDA on 2/4/2021
PAX: Lonzo, Woodstock, Barney, Landslide, Footloose, Rudy, Charlotte, Meatloaf, Lyman, Mercy, Mile High, Beretta, Huckleberry, Popeyes
QiC: Coconut
THANG:
No wind to speak of, 16°, 2-4″ frozen snow underfoot.
Mission and Principles covered
Warmup: SSH IC, Chainbreakers IC
Counted the PAX off by 2s to make teams. Field at Wakanda was laid out with 2 ‘end zones’ across the short distance. Shovel flag in the middle marks out the ’50 yard line’.
Actual size was probably about 20×35 yards line-to-line.
10-20-30 in each end zone and directions of how to cross the field to the opposite end zone
1st half:
Home Team end zone
10 X-over Merkins
20 Globetrotters
30 Block presses
Murder bunny to visiting end zone.
Visiting Team end zone
10 man makers
20 BBSU
30 Curls
Ynnub Redrum to home end zone
Repeato. Every set completed in opposing team end-zone scores a TD. partial set is worth a FG.
15 minute half
Switch sides
2nd half:
Home Team EndZone
10 goblet squats
20 block rows
30 hop overs
Ape Hop to visiting EndZone
Visiting endZone
10 Squat Thrusters
20 Alpos
30 SSH
Rifle carry to 50, Grip-Rip-Roll to home endzone
15 minute half
PAX lined up in their team endzone and completed those sets before moving across the field to score points in their opponents EZ. Everyone got at least one shot at all exercises and moves across the field. Murder bunnies and GRRs in the snow were a huge hit.
Judging by the amount of complaining, a little grid-iron themed pain on the Thurs before super Sunday was just what the PAX needed!
COT- Rudy 6.
Pax: Moana, Huckleberry, doubtfire, landslide, crackshot, Thai guy, smoky, Shawshank, VanGogh
Q: VanGogh
Workout.
Every bench,
10 burpees
Every trash can
15 Lt Dans
Every light post
20 big boy sit ups
On way back
Bench
10 merkins
Light post
10 leg lifts
Trash can
20 squats
Ended with Ans
25 reps of imperial walkers, American hammers, bicycles, penguins, and LBCs.
Then 10 frogers and 10 side standing crunch.
COT
6 Crackshot
PAX FOR Ruck: Smoky, Moana, Shawshank, huckleberry, doubtfire, vangogh
Birthday Beatdown Blast
INTRO: Welcome to F3, Mission, F.O.O.L.E., COVID disclaimer, Countorama
Warm-up: Mosey around the Pond and Modified Fire Drill (PAX does high knees, Q yells FIRE and all PAX drop and do a merkin)
The Thang:
To celebrate my 38th birthday, we will pair up and rock a workout to 1980’s greatest hits! Together we will open “presents” and teams of two will do 38 reps for each exercise (shared total) then run to C5 and back. First team to return gets to open the next present. Do SSH until all teams finish the exercise or pick up the 6.
Presents:
Burpees
Lt Dans
Catalina Wine Mixers
Bonnie Blair (2 is 1)
LL Cool J (Lunge Lunge Burpee jump squat)
Mt Climbers (2 is 1)
Crab Humpers
Plank Jacks
Lindsay Vonns (Skiers)
Al Gores (Tree Huggers – 38 sec hold)
PAX Choice
Cool Down: Mosey around the pond
COT: Countorama, Nameorama, 6, No FNGs, Announcements, Prayer
F2 at Briarfield cafe post beatdown
PAX:
Footloose
Charmin
Ticket
Lonzo
Wall-E
Orange Kilt
Lyman
Lego
Dropout
Flo
Meatloaf
Fat Amy (VQ)
Escape the Village
QIC: Jimmy Dean
PAX: Jimmy Dean, Stark, Geppetto, Chubbs, Hannibal, Spaulding, Jennay
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for Stark’s wife’s grandfather, those dealing with COVID and that we’d be the men and leaders our communities need us to be.
Always an honor to lead this group of men! Aye!
THE THANG: An escape room themed beatdown with stations and puzzles. Stations were set up around Woodlands Park with a short list of exercises and a puzzle at the end of each one that led you to the next station.
QIC: Jimmy Dean
PAX: Jimmy Dean, Stark, Geppetto, Chubbs, Hannibal
Leadership Ruck topic was M – most important relationship. The Pax enjoyed a great conversation of what it means to have our M in the right place in our lives, how we could better serve and lead our wives/families and what we plan to actually apply to our lives.
Pax: Flo, Houdini, Stalker, Thai Guy
CoQ: Moana, Isosceles (give extra pt to Moana)
Did a variety of movement and kept moving the entire time to stay warm. Tons of blowing snow made it a fun workout. Merkins, high knees, burpees, core training, bear crawl merkins…you name it and we probably tried it.
Footloose
Flo
Lego
Dropout
Lyman
Fat Amy
Stalker
Backblast for Foundry 2/7/2021
“I’ll Bring The Fife”
PAX: Bourban, Thai Guy, Chanel, Huckleberry, Charmin, Woodstock, Rudy, Moana, Coconut, Van Gogh
Q: Barney
THANG:
4 Station Beatdown in the parking lot.
Mission and Principles covered
Warmup: 800 Meter Mosey around the school
Station #1
10 Lt. Dan’s – 10 Burpees
100 Meter Dash
Station #2
20 Merkins – 20 Up/Down Planks
Bear Crawl / Lunge Walk
Station #3
30 Calf Raises – 30 SS Hops
Backwards Run
Station #4
10 Absolutions – 30 Flutter Kicks (2:1)
1.5x laps around parking lot to back to Station #1
Cool Down: 800 Meter Mosey around the school
COT & 6: Rudy
Warmup
20 Count Quad Stretch (10 count each leg)
15 Windmills
15 Squats
10 Arm Circles (5 each direction)
Thang
SETS of 30/25/20/15/10 each…
Merkins
Lt. Dans
American Hammers
Absolution
Cool Down
10 Side Lunges (5 each side)
10 Neck Rolls (5 each direction)
10 Slow Bend Toe Touches
10 Count Butterflies
Pax: Isosceles, Coconut, Huckleberry
6: Isosceles
Q: Homeslice
Q – Chris “Charmin” Tracey
2/8/21, 5:30a
Iron Maiden – Killer Plyo
PAX & Prayer intentions:
1. Charmin – Q
2. Van Gogh
3. Moana
4. Mile High
5. Spaulding
6. Doubtfire
7. Stark
8. Lego
9. Gheppeto – Brother in law Tony has covid
10. Huffy (6th)
11. Chanel
Warm-up:
1. 20 – SSH
2. 15 – Sprinters with jump
3. 15 – Jump with twist
4. High knees, wide knees
5. Run in place, heels up
6. 10 – Deep prayer squats (wide, toes out)
7. 10 – Iron Maiden Part 1 (new move while plank jacking – 2 straight arm, 2 shoulder taps, 2 on elbows, 1 merkin). 8 count
Round 1&2
1. Jump squats – slow (30)
2. Run stance squats (4) turn (30)
3. Airborne Heisman –hold (30)
4. Swing kicks (over chair) 1min
Round 3
1. Squat reach jumps (30)
2. Squat switch pick-ups (30)
3. Double Airborne Heisman (tire, tire, hold) (30)
4. Circle Run (towel) (1min)
Round 4
1. Jump Knee Tucks (15 double time)
2. Split Jumps – “bonnie blairs” – arms up
3. Leap Frog Squats 2F, 2B
4. Twist Combo (L,C, R –ski poles)
Round 5
1. Rock Star Hops (15, 15)
2. Gap Jumps (creek)
3. Squat Jacks (arms up)
4. Military March – straight arm/leg (1min
Round 6
1. Spin 180 Switch Squats
2. Lateral side to side squats –low
3. One legged hot foot (cross)
Bonus Round
1. Pitch & Catch – knees up
2. Basketball – jump shot
3. Football – Monster Truck tires , high knees back
4. 7 – Iron Maiden Part 2 (new move while plank jacking – 2 straight arm, then 2 mtn climbers, 2 spider mans, merkin). 8 count
5. Abs- 15 in and outs (over crate)
6. 40 American Hammer
Warmup
– 20 Count Quad Stretch (10 count each leg)
– 20 Count Butterfly stretch
– 10 Arm Circles (5 each direction)
– 20 Count arm stretch
Thang
Reps: 25, 20, 15, 10, 5, (go back up if finished until done)
– Spiderman Merkin
– Dirty Dog/Fire Hydrant
– Alternating Shoulder Taps (2 is 1)
– Squats
– Nolan Ryan (Right then Left)
– Side straddle hops
– Annie (2 is 1)
1 minute jog in place in between sets
Cool Down
– 20 Count Quad Stretch (10 count each leg)
– 20 Count Butterfly stretch
– 10 Arm Circles (5 each direction)
– 20 Count arm stretch
PAX: Stalker, Homeslice
Q: Homeslice
6: Stalker
Q-Mile high
Ringo
Beretta
Huffy
Rudy
Mercy
Lonzo
Charlett
Foot loose
Popeyes
Moana
Landslide
Huffy Beatdown at the Commons – Another Huffy Production
This is what happens when our venue is not shoveled – Major Audibles!!
PAX: Huckleberry, Chubbs, Ponzi, Moana, Charmin, Tupac, and Huffy (Q)
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We started with a warm up set of side straddle hops, demoed some new stuff, paired up and got to work.
The Beatdown consist of 3 stations All had to be moved due to 4 to 6 inches of snow, but we still got the work in.
Pair up in Groups of 2 (possible 1 group of 3)
Station #1
Stagger Merkins (10 Each Side) 20 Reps
Decline Merkins (Feet on Step) 20 Reps
Incline Merkins (Hands on Step) 20 Reps
Dips 20 Reps
Station #2
American Hammers (2 is 1) 20 Reps
Imperial Walkers (2 is 1) 20 Reps
Progressive Big Boy Jabs 20 Reps
Plank Jack Shoulder Taps (4 Count) 20 Reps
Station #3
Jump Shots 10 Each Side
3 Step Heismans 20 Reps
Side Squat Calf Raises 25 Reps
Sprint (there and back) 30 Yards
Run a Lap and Repeat
With another Audible I threw in some Merkins to the song Flower (Sally Up, Sally Down), and some Side Straddle Hops and Jump Squats to the Beastie Boy classic “Girls”.
We then got back to work and finished off strong.
We ended in the circle of trust where Huck was the 6. There are few leaders in F3 who are as complete as Huck. The first 2 Fs are well covered, and he excels at giving the PAX awesome 3rd F volunteer opportunities. Thanks for the friendship and the leadership brother!!
We ended with announcements and prayers. Thanks to the PAX that showed up and out on this fully audibled night.
Side Note: We are once again starting out Commons Beatdowns in Sun Light. I love the gloom but this was a nice change!!
Date: 02/09/2021
Q: “Shawshank”
Workout/Location: Regular Murph at MC2
Pax: @Rick Thielen (Huckleberry) @Berry “Moana” Taylor Jr @Thomas “Mercy” Morrissey @Josh “Lonzo” Hoot @Dan “VanGogh” Miedema @Jason “Fat Amy” Nofziger .
F3 Black Swamp
Q: Rick “Huckleberry” Thielen
2/11/21 @ 5:30-6:15 am
The Wall
PAX:
Hannibal
Huffy
Jennay
Geppetto
Chubbs
Coconut
Doubtfire
Moana
Chanel
Charmin
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
INTRO:
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off
WARM UP:
“21” SSH’s with Merkins if needed.
10 Merkins were needed:(
THE THANG:
Explanation/Demonstrate
Q selects a numbered chip that determines the WHAT:
#1: Imperial Squat Walkers (BLUE)
#2: Lt. Dan’s (RED)
#3: Merkins (WHITE)
#4: Mt. Climbers (2 is 1) (SILVER)
#5: Motivators (GOLD)
3. Q rolls the dice to determine the number of REPS (dice multiplied by 11 for 2/11/21).
CIRCLE OF TRUST:
Count Off (1-11)
NOR
Six was Moana.
Ask for Announcements: Ruck on 2/20.
Prayer Intentions: Privately Expressed.
Prayer
13 HIMs
Q – Mile High
Beretta
Ringo
Popeyes
Lyman
Mercy
Landslide
Woodstock
Lonzo
Charlett
Footloose
Barney
Rudy
Ruck Fast to Avoid Frozen
2/9/2021
Q: Ponzi
Pax: Ponzi, Geppetto, Huffy, Ringo, Popeyes, Meatloaf, Lego
Elevenses Beatdown
Welcome
Mission
Principles
Pax
Ponzi
Doubtfire
Moana
Shawshank
Mr Free Time
Stalker
Huckleberry
Flo (Q)
Cor 8
Warmup
SSH
Windmill
Arm Circles
The thang
Six stations
Imperial/ LBC
Rows/Curls
Squats/Lunges
Flutter Kicks/Hammers
Swings/Deadlifts
Merkins/Dips
First exercise 10 reps second exercise 1 rep
20 yard shuttle run
9 reps/2 reps
Shuttle run
8 reps/3 reps
Etc.
Change station
Same rep counts
Etc
Cor
Nor
Six was Mr Free Time
Announcements
Cot
PAX:
Spaulding, Mile High (Q), Doubtfire, Coconut, Woodstock, Dutch, Barney
Mile High led us to old stomping grounds–past Ft Meigs and all the way to the elementary school.
Snowy in places and very snowy in other places. Passed the rucking crew twice.
Good run!
Warmup
20 Count Quad Stretch (10 count each leg)
15 Windmills
15 Squats
10 Arm Circles (5 each direction)
Thang
PART ONE
– Burp & Merk
Pyramid up to 1,2,3,4,5,6,7,8,9,10
30 seconds high knees in between
_______________________________________________
PART TWO
Reps: 25, 20, 15, 10, 5 (back up if finished early)
– Dolly
– Flutter kicks (2 is 1)
– Reverse Crunch
__________________________________________
PART THREE
Deconstructed Burpees
Reps: 25, 20, 15, 10, 5 (back up if finished early)
Cool Down
– 10 Side Lunges (5 each side)
– 10 Neck Rolls (5 each direction)
– 10 Slow Bend Toe Touches
– 10 Count Butterflies
Q: Ponzi
PAX: Ponzi, Casper, Beaker
Trail Mix Ruck BB
Pax:
Cinnamons
Lego
Mercy
Isoceles
Huckleberry
Flo (Q)
Welcome
Mission
Principles
The Thang
Rucked 3 miles on and off trail. Solid pace by all.
COR
NOR
COT
Packs of trail mix in honor of a ruck well done! 🇺🇸
QIC – Chubbs
Pax- Huffy, Charmin, Shawshank, Casper for the ruck.
Biggie, Doubtfire, Spaulding, Jennay.
Great discussion on shorties. The sacrificial relationship between a man and his children was the topic.
PAX: Lonzo, Charmin, Meatloaf, Huckleberry, VanGogh
Q: VanGogh
Start at light post: rifle carry block to light post (25 yards)
Do 25 curls with block.
Rifle carry to next cone. 50 merkins (I’ll show you how)
Rifle carry to next cone. 15 triceps extensions with block.
Rifle carry to endzone. 25 arm raises with block.
25 chest presses, 25 bent over row, 25 shrugs X2
Repeato 3 times
Ended with abs
25 each. LBCs, American hammers, bicycles, flutter kicks, penguins, imperial walkers, hello dollies
COT
6: Charmin
My Nuts are FROZEN!
Q: Biggie
PAX: Jennay, Huffy, Charmin, Doubtfire, Shawshank, Chanel, Callahan, Mulan, Chubbs, Heisenberg, Spaulding, Fossil, 2 Buck Chuck
Started at 6:30 on the dot. Went over the Mission of F3 and the 5 core principles. It was a cold morning, so didn’t waste any time getting into it!
Warmups: 20 SSH in cadence, 15 American Hammers (2 is 1) in cadence, 10 Windmills in cadence.
The THANG:
Set up a square in the parking lot. 1 corner was the Upper Body station, the opposite corner was the Core station. Each station had 2 sets of exercises.
Upper Body:
Set 1: 20 Coupon Curls, 20 Wide Merkins
Set 2: 20 Coupon Shoulder Presses, 20 Diamond Merkins
Core:
Set 1: 20 Big Boys, 20 Flutter Kicks (2 is 1)
Set 2: 20 floor Oblique Crunches, 20 Klinger Kicks
2 Movement leg sections approx 60 ft before each station.
Lunges into Core
Broad Jumps into Upper Body
ADDED BONUS! Every 5 minutes 10 burpees!
All PAX stated at the upper body station, completed set 1…ran around square to a cone approx 60ft from the opposite corner…they did lunges to the core station. Complete set 1 in core…run around square to a cone approx 60ft from the opposite corner…they did broad jumps to the upper body station. Complete Set 2…move to core station, complete set 2….move to upper body station…repeato (set 1, set 2, etc…) until time is up….make sure when the EMOM timer went off every 5 minutes…10 burpees!
The slower ones in the group (aka, me 🙂 ) completed about 6 loops, running 1 mile total while completing everything else…the fast ones in the group probably completed 8 full loops!
Wrapup:
After 40 minutes of continuous movement, we finished with 10 burpees and circled up. To celebrate Fossils birthday earlier in the week (a young 66!), he called out the exercise (LBCs) and we did 66 LBCs in cadence.
In the COT, prayers were lifted up for a family who recently lost their father (and was known by several men in F3) and of those struggling in general.
This was my first Q at the Fortress and it was an honor to lead them today!
3Fs, Mission, Principles, Disclaimer all covered.
PAX: Fat Amy, Thai Guy, Mercy, Huckleberry, rudy, Flo, orange Kilt, Cinnamons, Isosceles, lego, coconut, woodstock
The thang:
Mosy to lilypad with coupon as start point.
Warmnup.lap to lay out beatdown
Base Camp / lilypad – 5 squats w/ coupon, 5 thrusters, 5 curls
Cone 1 – 5 merkins
Cone 2 – 5 burpees
Cone 3 – 5 BBSU
Cone 4 – 5 plank jack shoulder taps (count the taps, 2 is 1)
Cone 5 – 5 lt dans
Cone 6 – 5 mule kicks
Cone 7 – 10 2 is 1 flutter kicks
Cone 8 – 10 2 is 1 mtn climbers
Cone 9 – 10 2 is 1 imperial walkers
Cone 10 – 5 decline merkins
Back to base camp
Repeat
As time drew down, reversed the loop to pick up 6/gather cones. Mosy back to flags for COT.
COT – Lego was the 6. Prayers for Vince and his family and colleagues.
PAX: Hannibal, Crackshot, Lonzo-Q
Warm up Huck’s version of Motivators led by Hannibal and Windmills
THE THANG:
10ish MINUTE ROUNDS 13 REPS OF EACH
Round 1
• SUPER U HAULS (curl, press out, press @ 45° angle)
• LT. DAN’S
• MERKINS
RUN TO STREET LIGHT
Round 2
• ABSOLUTIONS
• KETTLE BELL SWINGS
• SQUATS W/ BLOCK
RUN TO STREET LIGHT
Round 3
• CURLS
• BLOCK PRESS
• MERKINS
• CALF RAISES WITH BLOCK
RUN TO STREET LIGHT
REPEATO
SEXERCISES Completed each 2X
1 MINUTE ON 20 Sec Break
MONKEY HUMPERS
PICKLE POUNDERS
CRAB HUMPERS
HELLO DOLLIES
COT
Crackshot was the six.
Closed with a prayer.
15 HIMs
Awesome showing in thesnow and cold.
Q- Mile High
Landslide
Beretta
Spauding
Popeyes
Hannibal
Lego
Geppetto
Bourbon
Woodstock
Isosceles
Doubtfire
Charmin
Huffy
Chanel
Virtual Pyramid Beatdown 02/15/2021
Q: Ponzi
Pax: Beaker, Stalker, Coconut, Huck, HomeSlice, Ponzi
Mission and Core Principles
Warmup with 21 side saddle hops , windmills, and squats
Beatdown Super 21s : a set comprised of Merkens, Big Boy situps, Lunges beginning with one each, two each and pyramid upwards. After completing a set then 21 Imperial Workers and begin the next set.
COT
Warmup
20 Count Quad Stretch (10 count each leg)
15 Windmills
15 Squats
10 Arm Circles (5 each direction)
Thang
Burp & Merk
Pyramid up to 1,2,3,4,5,6,7,8,9,10
Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Pyramid up to 5 if you’re a girl or 10 if you’re a man, pyramid all the way back down to one if you’re an F3 Man!! Hooah!
30 seconds high knees in between
_______________________________________________
Reps: 25, 20, 15, 10, 5 (back up if finished early)
Dolly
Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.
Flutter kicks (2 is 1)
Ab exercise done laying on your back. Legs off the ground, alternate kicking legs as if you’re swimming. Usually done in cadence.
Reverse Crunch
Same position as LBC. Head and back stay on the ground. Bring knees to chest to work lower abs.
__________________________________________
Deconstructed Burpees
Reps: 25, 20, 15, 10, 5 (back up if finished early)
The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.
Cool Down
10 Side Lunges (5 each side)
10 Neck Rolls (5 each direction)
10 Slow Bend Toe Touches
10 Count Butterflies
Q: Home Slice
PAX: Jennay, Beaker, Home Slice
8 fearless men braved the cold and the elements to bond on this glorious day! They were Josh Lonzo Hoot, Scott Geppetto Schutt, Daniel Mile High Cordova, Rick Huckleberry Thielen, Josh Woodstock Brown, Jeff Spaulding Lonsbrough, Ben Rudy Hoipkemier, and the Q, Mark Landslide Trimble. We had two stations that we rotated to through the snow. In front, after we cleared some snow, we did 10 Manmakers, 20 overhead presses, 30 squats and 40 curls, all with blocks. By the shelter house we did 10 pull ups, 20 decline merkins, 30 bonnie blairs and 40 dips. We kept rotating through the stations until time was up. We ended in a circle of trust and pushed out Mile High and Spaulding from the snow!
2.16.21 Beat the Clock – Snowmaggeddon!
Q – Charmin
PAX – Huffy, Ponzi, Chanel, Shawshank, Bonds
Warm-Up:
1. 15 – SSH
2. 15 – Sprinters w/ Jump
3. 15 – Air squats w/ twist
Merkin Challenge (each 45 sec)
1. With coupon – merkin reach L, merkin reach R, merkin F foot up, merkin R foot up
2. Middle, left, middle, right
3. Diamond
4. Wide
5. Carolina Dry Docks
6. Mike Tysons Merkin to sit back
Plank Challenge (1 min each)
1. 1min hold
2. Plank – hip dips
3. Side plank ( upper elbow to lower knee)
4. Plank and reach, Plank and leg lift, then move legs side to side)
5. Plank, jump side to side
Arm Challenge (45 sec each)
1. From all 4s – Row, row, row, flip, press
2. Curls
3. Wide press to middle Press, wide press turn to middle
4. Row and Center Row
5. Bent over Fly
6. Tricep (behind head)
7. Straight arm hammer curl
Full Body Challenge (1min each)
1. Burpees
2. Tuck Jumps
3. Imperial Squat Walker
4. Leg Touch (crab position)
5. Sprinters
6. Coupon – Wide leg, lean to one side – stand and bring coupon around head opposite shoulder
Leg Challenge (30 secs each)
1. Lunges with coupon
2. Lt. Dans
3. Prayer Squats
4. Squat and reach foot wide
5. Side to side jump lunge
6. Bring knee up to elbow, reach down and touch opposite toe – leg goes back
Ab Challenge (30 secs each)
1. V-sit (elbow to knee then reach for foot)
2. Hammer with coupon
3. Around the world with coupon
4. On back – knees up – drop one leg and alternate
5. Leg climbs
6. Crunchy Frog
Prayer intentions – Bonds uncle Mark. Huffy’s friend Jude.
White Out at the Wall – Another Huffy Production
12 PAX: Mile High, Spaulding, Coconut, Doubt Fire, Callahan, Bourbon, Channel, Geppetto, Popeyes, Isosceles, Hannibal, Huffy(Q)
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We made a quick run around the stations and got right to work.
The Beatdown:
Station #1
A Overhand Australian Push-Ups 15 Reps
B Wide Decline Merkin (Head Down Hill) 20 Reps
C Underhand Australian Push-Ups 15 Reps
Station #2
A Burpees 15 Reps
B Big Boy Shoulder Press (Alternating Elbows to Knees) 20 Reps
B Imperial Walk Squats 20 Reps
Station #3
Climb the Mountain or 30 Mountain Climbers
Station #4
A Dips 25 Reps
B Calf Raise Jump Squats 20 Reps
C Spider Merkins 20 Reps
Repeat
We finished up in the COT with some (Moby) “Flower” (Sally up, Sally Down) Squats and some (Beastie Boys) “Girls” Side Straddle Hops / Jump Squats when they said “Girls”.
Did the Counterama/Namerama where Bourbon was the 6. Not only an Awesome Weasel Shaker but someone who constantly pushes himself and his F3 Brothers to get better and push harder. It is an honor to have you as a friend and brother!!. We finished up with anouncements and prayers. The highlight of the day way the mountain climb through snow drifts up to 3 feet. The climb is always a challenge. Adding the snow only increases the suck factor!! Great work gents!!!
F3 Black Swamp
Q: “Huckleberry” Thielen
2/18/21 6:30 pm-7:15 pm
La Biblioteca
Maumee Public Library
PAX:
Flo
Ponzi
Mr. Free Time
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
INTRO:
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off
WARM UP:
“21” SSH’s with Merkins if needed.
THE THANG:
Explanation/Demonstrate
Q selects a numbered chip that determines the WHAT:
#1: Imperial Squat Walkers (BLUE)
#2: Lt. Dan’s (RED)
#3: Merkins (WHITE)
#4: Mt. Climbers (2 is 1) (SILVER)
#5: Motivators (GOLD)
3. Q rolls the dice to determine the number of REPS (dice multiple by 10/5).
CIRCLE OF TRUST:
Count Off (1-4)
NOR
Six was Mr. Free Time (At Q’s request)
Ask for Announcements: 1. This Saturday Ruck/Beatdown/2nd and 3rd F Opportunities. 2. Blood Drive 3/19.
Prayer Intentions: Vince and his family and friends and colleagues and Sarah fighting breast cancer.
Prayer
PAX: Footloose, Mercy(Q), Woodstock, Landslide, Lonzo, Lyman, Rudy, Barney, Huckleberry
Intro – Core principles, mission.
Indian run around the grassy/snow island
Head to basketball court, where it was mostly clear, with some ice.
Split up into 2 teams, for a relay competition.
Every person on team does 10 pull-ups, while group does specific exercises. First team to have all do 10 pull-ups wins the round.
Exercises during pull-up relay:
Squat jumps
Burpees
SSH
Bonnie Blair
Merkin
Squat with calf raise
Merkin
COT
The 6 – Rudy
Announcements
COT
THE Fortress 2/20/21
PAX: Hannibal, Spaulding, Fat Amy, Wipers, Callahan, Lego, Coconut (Q)
Cadence work
Team work
Introspection work
COT
Hannibal 6
Thanks to the men who braved the cold. Great to see Wipers out after a bit of a break.
Q – Meatloaf
PAX: Van Gough, Rudy, Huckleberry
The Thing:
If you would’ve been there, then you’d know… so maybe show up next time
We had a glorious day today in the damp air!We had to do a partial audible but the workout was still fantastic! We did not go to the hill as it was to slippery and I did not want any injuries.We still did a burpee mountain, a starfish sit up mountain and then an added degree of difficulty a pull up mountain. we started with 20, 20 and 10 reps respectfully and worked our way down. Attending were Chris Charmin Tracy, Allen Lego Reinmeyer, Bill Chanel Colon, Jonathon Bourbon Burns, Alec Meatloaf Falkenberg, Matt Stark Yarder, John Huffy Peer, Daniel Mile High Cordova, Jeff Spaulding Lonsbrough, Kevin Popeyes Connors, Ben Rudy Hoipkemier and the Q Mark Landslide Trimble. We ended in a circle of trust.
Warm-Up
20 side straddle hops, 15 second plank – 3 versions, 10 windmills, 5 merkins
The Stuff To Do
Bring a Block
We will do 5 Round of Each Cycle
Cycle 1
2 Burpees, 10 Merkins, 15 Lunges (2 is 1), 20 Klinger Kicks (2 is 1)
Cycle 2
2 Manmakers, 10 Decline Merkins, 15 Goblet Squats, 20 American Hammers (2 is 1)
Cycle 3
2 Thrusters, 10 Incline Merkins, 15 Monkey Humpers, 20 Crunchy Frogs
* due to time constraints we only got through 3 rounds
PAX in attendance – Geppetto, Coconut, Homeslice and Beaker. Q’d by Beaker.
the 6 (for virtual we went with the 3) was Geppetto
Thanks for the opportunity to lead and love that you guys have a virtual option during the Pandemic
3F’s, Mission, Principles, Disclaimer all covered.
PAX: mercy, footloose, slurpee, doubtfire, otto, juliet, flo, charlotte, ponzi, jd, casper, coconut, chubbs, stark, dutch, iso, lymam, hucklberry, lonzo, homeslice, bogie, fraction, bonds, woodstock (QiC)
We walked 9 miles to get here with rucks on our back, so it only made sense that we would keep them on or use them for the duration of the beatdown. No one can take those steps for you, so part of the beatdown was individual. You would most likely not make all those steps on your own, so part of the beatdown was with a team. Heres the thang:
7 cones, each with a ruck and slick exercise.
Hub ~ 10 yards from each cone
Round 1 – PAX start at a cone, do ruck exercise, drop ruck, run to hub and back, do slick exercise, put on ruck and on to next cone clockwise. Repeat until time is called.
14 minutes
Round 2 – split into 4 teams. Start Cones 1, 3, 5, 7. Same rotation, but as a team. Runs are at least one per team member. As a team, must complete all runs, ruck reps, and slick reps but free to divide up work. Repeat until time is called
14 minutes.
Cone 1 – 15 merkins / 10 ruck merkins (30 /21)
Cone 2 – 10 jump squats / 10 ruck prisoner squats (30/30)
Cone 3 – 15 2 is 1 flutter kicks / 10 2 is 1 ruck flutter kicks (45 / 30)
Cone 4 – 10 Lt Dans / 5 Lt Danger rucks (30 / 15) (bonus in center – 5 2 is 1 plank jack shoulder taps)
Cone 5 – 20 air press / 10 ruck high pulls (60 / 30)
Cone 6 – 20 over hand claps / 15 ruck swings (60 / 45) (bonus in center – 5 mule kicks)
Cone 7 – 10 chain breakers / 10 ruck high pulls (30 / 30)
Round 3 – merkin ladder (slick) 3/6/9/12
Otto was the 6.
COT was held.
Flo
Hazmat
Better Offer
Lego
Stalker
PAX: Rudy, Footloose, Mercy, Geppetto, Lonzo – Q
We did the Murph, a couple of us tried doing it strict.
COT, made Footloose the 6 because Rudy is the 6 most of the time.
Closed with a short prayer. Prayers for Huffy’s Father.
QIC – Chubbs
Pax – Shawshank
Huffy
Chanel
Tupac
Ponzi
Charmin
Huckleberry
Thang:
24 of each exercise and then run a lap
C – Carolina dry dock
H -hand release meekins
U – Up/ downs (step ups)
B – Burpee
B – Bulgarian split squats
Run a lap and repeat
Six was Charmin
Beautiful night at 40 degrees and sun. It was an honor to lead
Warmup
25 SSHs
20 Wind Mills
15 Lunges
10 Arm Circles (5 each direction)
Thang
4 sets
25 Jump Squats
25 Mountain Climbers (2 is 1)
25 Merkins
25 BBSUs
Rest: 30 seconds high knees, 30 seconds jog in place
4 sets
25 squats
25 Imperial Walkers
25 Superman Merkins
25 LBCs
Rest: 30 seconds high knees, 30 seconds jog in place
Cool Down
10 Side Lunge Stretches (5 side)
10 Calf Raises/Arms to Heaven Stretch
10 Touch Your Toes Stretch
Q: Homeslice
PAX: Coconut, Homeslice
“6”: Coconut
Burpee Baseball – Inaugural Game
PAX – Lonzo, Meatloaf, Mercy, Footloose, Barney, Rudy, Gepetto, Hannibal, Beretta, Mile High, Isosceles, Huckleberry, Charlotte, Lyman (Q)
Welcome to F3 – Mission, Core Principles, and Disclaimer
Warmup – Motivators
Count off by twos to make two teams. Team 1 took the field, Team 2 stayed at home to “bat.”
Team 1: Lonzo, Meatloaf, Footloose, Barney, Gepetto, Mile High, Isosceles,
Team 2: Mercy, Rudy, Hannibal, Beretta, Huckleberry, Charlotte, Lyman
The “batter” rolls dice to determine hit or out:
1=Single, 2=Double, 3=Triple, 4=Home Run, 5=Out, 6=Out
Bear Crawl to base and continue exercise
Meanwhile batting team is performing an exercise and fielding team is performing a different exercise.
For each out, batting team does 3 absolutions
For each hit, fielding team does 3 burpees times base hit number (single=3 burpees, double=6 burpees, etc)
After three outs the teams switch, just like in baseball
After each inning, everyone runs to fence and back
First Inning
Fielding team: BBS
Batting team: Squats
Run to fence and back
At the end of the First Inning and after lots of burpees, the Team 1 was up 10-5
Second Inning
Fielding team: Flutterkicks
Batting team: Double tap Imp walkers
At the end of the Second Inning, Team 1 was up 15-8. If my math is right, the winning team should have done 96 burpees and the losing team should have done 180. Time ran out after the second inning so we concluded with 20 Big Boy Situps.
Counterama
Namerama
Rudy was the Six, but he has been the Six a lot lately so Barney shared as the Six.
Announcements
Prayer
Burpee Baseball still needs a few tweaks, but the spirited PAX treated it as a real baseball game and had fun with it, which made the excessive burpees a little more tolerable. Grateful for the opportunity to lead this fine group of HIM on a fine morning!
Lyman
BB for Cool runnings!
Pax: Stark, Jennay, Landslide, Dutch, Woodstock, Coconut, Barney, Doubtfire, Burbon, Milehigh, Q Spaulding
The thang:
We did a little over 5 miles running from the levy to the river, back to 2nd street, over a block back to the river, back to 2nd street, over a block then back to the river and so on we did that 8 times total with 4 tough hills involved we did a little stretching and I brought the “hillbilly” exercise up from Cbus. It was a great run with a great group of men. As always it was a joy and privilege to lead!
W and thwe had a great morning! 10 men came to work hard. They were Daniel Mile High Cordova, Chris Chubbs Kinison, Tommy Callahan Geary, Billy Hannibal Stark, Michael Doubtfire Dushane, Matt Stark Yarder, Bill Chanel Colon, Kevin Popeyes Connors, Jake Jenney Whitmer, and the Q, Mark Landslide Trimble! We first ran over to Hood Park. We then bear crawled up the hill with merkins sprinkled in. We then ran down the hill, caught our breath and then started back up with bear crawls again. This time we sprinkled in big boy sit ups, trying to do them up hill. We ran back to the wall where half way up the ramp we did an indian run with the pack at a 90 sitting angle against the wall. We then went to the top and did an indian run but doing merkinswhen not running. Up at the top we did Guantomino. We wrapped up the workout with a few burpees and then a circle of trust.
PAX: Lonzo, Charlotte, Woodstock, Charmin, Dropout, Footloose, Coconut, Huckleberry, Meatloaf, Lyman, Rudy, Mercy (Q).
Intro, Mission, Principles
Simple format – Circle up – 2 PAX go do max pullups, the rest of the PAX match the number of reps with merkins. While the 2 PAX are doing their pullups, the remaining PAX do squats.
There’s only one way to get better at pullups – there are no substitues. You gotta do pullups to get better.
Lonzo, Rudy, and Mercy and some others do a Murph or a variation of it every Tuesday – we all need more pullups in our lives. It was great to see everyone putting in effort on the pullups.
COT: COR, NOR, Announcements, Coconut the 6, Prayer intentions.
02.25.2021 Back Blast:
Q = Logan “Shawshank” Scheurer
Pax Who Posted:
– Berry “Moana” Taylor
– Rick “Hucklebery” Thielen
– David “Stalker” Kaiser
– Marius “Nimbus” Paulikas
– Logan “Shawshank” Scheurer
Warmup
20 Count Quad Stretch (10 count each leg)
15 Windmills
15 Squats
10 Arm Circles (5 each direction)
Thang
SETS of 5/10/15/20/25/30 (down the pyramid until done)
Merkins
Lt. Dans
American Hammers
Absolution
Rest: Jog in place 1 minute between sets
Cool Down
10 Side Lunges (5 each side)
10 Neck Rolls (5 each direction)
10 Slow Bend Toe Touches
10 Arm Circles (5 each direction)
Q: Homeslice
PAX: Ponzi, Homeslice
Runners – Stark, Bourbon, Dutch, Van Gogh, Moana, Jennay, Spaulding, Woodstock
QIC – Stark
PAX – Dutch, Mr Freetime, Coconut, Van Gogh, Casper, Jennay, Shawshank, Spaulding, Bourbon, Callahan, Moana, Hannibal, Heisenberg, 2 Buck Chuck, Lego, Geppetto, Fossil, Woodstock, Ozzie, Thai guy, Doubtfire, Wipers, Biggie
Blue Jackets Revenge at the Battlefield – Another Huffy Production
PAX: Huckleberry, Footloose, Mercy, Orange Kilt, Cinnamons, Wally, Huffy (Q)
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Beatdown used 4 Stations with a new exercise at each station.
Round 1
Station 1 15 Overhead Log Press
Station 2 25 Spidermerkins
Station 3 30 Big Boy Sit-ups
Station 4 1 Butt Kick There/ High Knee Back
Round 2
Station 1 30 Pivot Jump Squats
Station 2 25 Wide Decline Merkins
Station 3 30 American Hammers
Station 4 1 Round of Hard Sprints
Round 3
Station 1 25 Log Curls
Station 2 25 Diamond Merkins
Station 3 30 Imperial Walker Double Tap Squats
Station 4 1 Partner Truck Push
Round 4
Station 1 25 Log Squat Calf Raises
Station 2 25 Dips
Station 3 30 LBCs
Station 4 1 Round Shuffles
Round 5
Station 1 Max Log Squats
Station 2 25 Wide Incline Merkins
Station 3 Partner Max Leg Lift 6″
Station 4 1 Round of Hard Sprints
We ended the Beatdown Portion with the Beastie Boys ‘Girl’ (Plank / Merkin) and Moby Flower (Sally Up, Sally Down Squats).
In the COT I made Orange Kilt the 6. He challenged the PAX to go out and be good men with good character and morals. Respect goes out to you Brother. I couldn’t agree with you more! We ended in announcements and prayers.
Thanks to the PAX that came out for the Beatdown today. It is truly and honor to be able to lead a group of HIMs that is so willing to push themselves to the limit to make themselves better today!! God Bless you men!!
General Anthony Wayne’s March – A Huffy Production
Rucking PAX: Huckleberry, Mercy, Cinnamons, Footloose, Huffy
Running PAX: Rudy, Wally, Barney
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
Ruck was just over 3 miles to down the trail to Side Cut and back. Nice pace by the PAX!!
Date: 2/28/21
Time: 6 – 7am
Location: Foundry (gateway middle school)
Theme: You Vs. Cindy
Bring: Your Cindy (cinderblock)
F3
– Fitness Fellowship Faith
Mission:
– To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow (one exception = if there is a pandemic then virtual is okay)
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
COR (Count-o-rama):
– 3 PAX
1. Rick “Huckleberry” Thielen
2. Berry “Moana” Taylor
3. Q: Jay “Thai Guy” Solarik
The Theme:
– Theme: You vs. Cindy… workouts with a cinderblock by body part: upper, lower, core, full body.
Warm Up:
Stretch
– Arm over chest (10 sec each arm)
– Arm over shoulder (10 sec each arm)
– Sitting toe touch (10 sec each leg)
– Motivators 10’s
The Thang:
Upper Body (arms / chest):
20 Decline Merkins w/ Cindy
20 Curls w/ Cindy
20 Thrusters w/ Cindy
20 Bench Press w/ Cindy
Run to the end of the track and back
Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers
Lower body (legs):
20 Lt. Dan’s w/ Cindy
20 Calf Raises w/ Cindy
20 Ninja Squats w/ Cindy
10 Squat Holds w/ Cindy – 10 sec./ea
RUN
Core (abs):
20 V Ups w/ Cindy
20 Scissor Kicks w/ Cindy over chest 2 is 1
20 American Hammers w/ Cindy 2 is 1
20 BBSU w/ Cindy
RUN
Full Body / 1 of each body part
20 Burpees w/ Cindy overhead vs. jump
20 Each Arm Bent Over Rows w/ Cindy
50 LBC’s w/ Cindy
RUN
Cool Down
Stretch
– Motivators 10’s
– Quad stretch (hold foot behind back – 10 sec each leg)
– Hold arms behind back (15 seconds)
– Butterfly (20 seconds)
– Neck rolls (10 each direction)
COR
– 3 PAX
NOR
1. Rick “Huckleberry” Thielen
2. Berry “Moana” Taylor
3. Q: Jay “Thai Guy” Solarik
Six
– Jay “Thai Guy” Solarik
COT (circle of trust) = Announcements / words of wisdom / prayer
– Prayers for Houdini, Thai Guys mom, wisdom, overcoming COVID, those things we keep in our hearts.
PAX: Huffy, Spaulding, Moana, Huckleberry, Mile High, Chubbs, Beretta, Bourbon, Woodstock, Isosceles, Rudy, Geppetto, Lego, Meatloaf, VanGogh
Q: VanGogh
Workout: The Murph
6: Geppetto
The Difference Maker Part 1
25 Arm circles, Side Saddle Hops, Imperial Walkers, leg and Calf Stretch
can you spell “NACHO”
25 of each exercise
No Surrender,
All About Benjamins (curls, walk lunge, squat, lunge, overhead press, lunge, mountain climber, lunge),
Carolina Docks,
Hand-Release Merkin,
Outlaws (on six with legs together and do big O)
Superman
Q: Ponzi
PAX: Homeslice, Ponzi
3F’s, Mission, Principles covered
PAX: Gepetto, Better Offer, Casper, Moana, Reset, Huffy, Lego, Woodstock
QiC: Woodstock
It was a chilly morning in the swamp. 8 HIM’s came out with their favorite “pet rock” or other coupon to take them for a brisk walk.
PAX were tasked with reporting to the ruck AO with a rucksack and a coupon between 20-60 pounds. As we stepped off, YHC informed the PAX that they would be carrying the coupon for a chunk of the distance, then putting it down and going fast out and back, just to conclude by carrying the coupon back to the Necropolis. The penalty for setting down your coupon early was two fold: 5 squats for all 8 men before putting it down, 5 ruck on merkins when you are ready to pick it up. We covered 1 mile with only 1 penalty, then speed rucked to the MAU/PBG bridge underpass path. Two PAX were so enamored with the river’s current they added to it, luckily the cops above the bridge were too busy collecting revenue to notice. We did some squats and merkins waiting for the pissing pax members to come back, not a 6 anyone wanted to pick up so we held fast.
After exiting the Hood Park parking lot mountain, we were cruising back to our coupon stockpile and then back to Necropolis, passing another revenue collection in process along the way. We made it back with no penalties, meaning we carried coupons for over 2 miles while also wearing rucks. That is no small feat, in fact it terribly terrific.
I do miss rucking sometimes – cant beat if for the banter/2nd f and the brutality of carrying heavy shit for distance.
Casper was the 6. COT was lit.
Ruckers discussed Shield Lock. In attendance were:
Flo, Reset, HazMat, Shawshank, Geppetto, Lego, Casper (Q)
Always a privilege to lead.
PAX- Jennay, Stark, Barney, Van Gogh, Spaulding, Doubtfire, Landslide, Mile High
Q- Isosceles
The run: Run to Elm st, up to city pool parking lot (0.5), run two farklek laps (sprint straight, jog corners) around parking lot. Then run lap up to boundary to Locust st. When you get back to pool parking lot, run fartleks until the six makes it or up to 5 laps.
Date: 3/2/2021
Location: MC2
Welcome to F3
Always free
Always outdoors
Open to ALL men
Led in a rotating fashion
Ends in COT
Warm-up: 20 SSH in Cadence
Thang: The Murph
1 mile jog down Wabash trail to keener park
100 pull ups
200 push ups
300 squats
1 mile jog back to MC2
COT:
Count o Rama: 5
Name o Rama: Lonzo, Bourbon, Rudy, Mercy, Fat Amy
Q: Fat Amy
6: Lonzo – Grateful for health, inspired by all HIM’s in F3
Bourbon’s 700th post!!! (Checking records for verification)
Challenge: Remember to be a Servant Leader to elevate everyone around you. We’re not leaders to prop up ourselves… instead focus on the needs of others to make them succeed and be their best.
Prayer for community
03.02.2021 First “F” Post
Q: Logan “ShawShank” Scheurer
Pax That Posted:
– John “Huffy” Peer
– Rob “Mr. Free Time” Parcell
– Berry “Moana” Taylor
– Bill “Chanel” Colon
– Marius “Nimbus” Paulikas
– Rick “Huckleberry” Thielen
– Billy “Hannibal” Stark
– Brian “Ponzi” Coil
– Chris “Chubbs” Kinison
03.02.2021 Second “F” Post:
Pax That Posted:
– Berry “Moana” Taylor
– Bill “Chanel” Colon
– Marius “Nimbus” Paulikas
– John “Huffy” Peer
– Logan “Shawshank” Scheurer
18 HIMs Awesome.
Mile high-Q
Huckleberry
Footloose
Bourbon
Barney
Huffy
Dutch
Landslide
Meatloaf
Geppetto
Lyman
Woodstock
Rudy
Lonzo
Mercy
Popeyes
Charlotte
Moana
Ponzi Now You See it $$ Now You Don’t $$
Virtual Beatdown 03/03/2021
Pax: Ponzi(Q) and Homeslice
Mission and Core Principles
Warmup: 25 each of Arm cirlcles, Side Saddle Hops, Imperial Walkers, and Windmills
Beatdown with Mnemonic “CLIMB” 2 of C’s exercise then 2 of L’s etc
C = Curls with coupon, then Carolina Dry Docks
L = Lt Dans and LBCs
I = Iron Mikes (jump lunge) and Inch Worms(plank)
M = Merkens and Mountain Climbers
B = Burpees and Big Boy Sit-ups
Repeato
end with COT
Backblast – March 4, 2021
AO: The Wall – Riverside Park – Perrysburg, OH
PAX: Lego, Stark, Chanel, Jennay, Spaulding, LIfeboat (Downrange), Mile High, Hannibal, Dutch, Fat Amy, Geppetto, Moana, Bourbon
Workout: Beer Run
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”: Workout reps based on the 1516 Reinheitsgebot, or German purity law that beer must be made with only four ingredients: Water, barley, hops and yeast. Each of the four stations will be either 15 or 16 reps.
Run to Hood Park – Spring between caution posts. At the base of the hill perform (15) Big Boi Sit Ups. Bear crawl up the hill to the 2nd street light. Perform (16 each side) Travolta’s. Run back to The Wall, sprinting between caution posts. Run up the first set of stairs to the midpoint. Perform (15 each leg) Freddie Mercury’s. Run down the ramp and on the path, perform (16 – 1=1) Imperial Squat Walkers. Repeato until time is called.
Ended with:
Count-O-Rama – Thirteen
Name-O-Rama
The Six – Lifeboat: From Atlanta, travels for work, found us on the F3 website. Got his name from being in the Coast Guard. Likes F3 because it’s free and he’s cheap! LOL.
Spreadsheets from the Gloom: Thirty one degrees, slight wind. No “hate” or “respect” at the workout.
Q: Meatloaf
PAX: Rudy, Woodstock, Landslide, Lonzo, Footloose, Huckleberry
Beat down:
Relay race with exercises, went poorly
Need more participants and better logistical planning
Two teams went around the island competing against each other, each round was 4 laps
When it was your turn, you did 10 reps of an exercise, the. Ran to your next teammate (relay race, get it?)
Exercises:
Jump Squats
Diamond Merkins
Carolina Dry Docks
When it wasn’t your turn, PAX did something to keep moving: SSH, squats, core work, etc
Dave “Lyman” Ramsey
Rick “Huckleberry” Theilen
Rob “Mr Free Time” Parcell
Eric “Isosceles” Puffenberger
Brian “Ponzi” Coil
Berry “Moana” Taylor Jr
FNG: Dennis “Sister Act” Johns
Q: David “Stalker” Kaiser
Warmup
20 Count Quad Stretch (10 count each leg)
15 Windmills
15 Squats
10 Arm Circles (5 each direction)
Thang
SETS of 30/25/20/15/10/5
Absolution
American Hammers
Lt. Dans
Merkins
Rest: Jog in place 1 minute between sets
Cool Down
10 Side Lunges (5 each side)
20 Count Quad Stretch (10 count each leg)
10 Neck Rolls (5 each direction)
10 Slow Bend Toe Touches
10 Arm Circles (5 each direction)
Q: Homeslice
PAX: Ponzi, Homeslice
3 Men pre-rucked: Q:Hannibal, Lonzo, Smoky
A fourth joined for the beatdown in Grand Rapids today for this chilly but beautiful morning
Q: Hannibal
Smoky
Lonzo
Crackshot
warm up with some Windmills
One man fireman carries 2 35lb Kettlebells from the old Fire House to the Town Hall which seemed to get further and further apart with each carry.
The other 3 did Squats, Curls, Shoulder Raises until he got back then we rotated. We continued until each person did 3 sets of each, and then switched the exercises to Big Boy Situps, Lunges, Merkins and did 3 more of each of those.
Great morning had by all
Choose Your Own Adventure!
Q: Biggie
PAX: Jennay, Doubtfire, Chubbs, Spaulding, Lego, Artois, Stark, Coconut, Isosceles
Started at 6:30 on the dot. Went over the Mission of F3 and the 5 core principles. No FNGs. Jumped right into warmups
Warmups: 21s, in Super Secret Cadence (Went Perfect 1st time!), 20 Windmills in cadence, 20 Merkins in cadence.
The THANG:
Used the Safe-T-City course over by the school. Each intersection had a defined exercise and qty. In order to move between intersections, the PAX were required to perform a movement exercise defined for the direction that they wanted to move. As an added bonus, if the 2 teams found themselves at the same intersection, they had to perform a “hold exercise” to failure. The team that had a member hold the longest won. The winning team got to stay at that intersection and the losing team had to return to the previous intersection and start over. The course consisted of 9 total intersections. The PAX were broken up into 2 teams and each team started in the corners closest to the parking lot. The objective was to get to the opposite corner of the course and back to the starting position.
From left to right, front to back, the intersection exercises consisted of the following.
Intersection 1: 20 Burpees
Intersection 2: 50 Squats
Intersection 3: 20 Burpees
Intersection 4: 100 Freddie Mercury’s (2 is 1)
Intersection 5: 50 Carolina Drydocks
Intersection 6: 100 Freddie Mercury’s (2 is 1)
Intersection 7: 75 Wide Merkins
Intersection 8: 50 Big Boys
Intersection 9: 75 Wide Merkins.
Movement exercises included sprints, lunges, inchworms, broadjumps, crab walks, bear crawls, and high knees. These exercises had to be performed between 2 sets of cones set up (approx 120 ft round trip).
The teams found themselves at the same intersection 2 different times. Requiring Al Gores to failure and V-hold to failure….Team 1 won both of these (Coconut is a machine!), causing Team 2 to perform far more carolina drydocks than anyone should have to do!
Team 1 won overall…so they get a little bit of bragging rights…but everyone was a winner after this workout (they might feel differently 🙂 )
Wrapup:
In the COT, prayers were lifted up for Spaulding’s wife’s uncle who recently had surgery to remove a cancerous lump from his leg and to also have a triple bypas performed. General prayers were lifted to all those in need, that they can find the support and guidance that they need, as well as for the PAX to help guide them in everything they do.
It was an honor to lead!
3.4 mile ruck, from the theater and through the fallen Timbers battlefield. Tabata timer: 5 mins walk 30 secs run. It was awesome
Pax:
Meatloaf
Dropout
Woodstock
Moana
Bourbon
Barney
Rudy
Bogey
Huffy
Mercy
Footloose
Montoya
Geppetto
Q: Cinnamons
Opening
Warmup
1. jumping Jacks – cadence
2. Arm circles
Getting to work:
Count o rama- the. Break into teams of 4. (We should have 4 or so teams)
Relay 1 –
100 burpees as a team (1 at a time) the others do arms raises as they wait their turn
200 sit-ups as a team (1 at a time) the others hold leg lift as they wait their turn
300 pushups as a team (1 at a time) the others hold plank as they wait their turn
Take a lap around lake,
stopping at the padded play area to do 400 dips on the bench as a team, one at a time, the others do box jumps/bench jumps while they wait or lunges
The one final stop at the log pit. 500 calf raises as a group, all can do together. And at then return to start. And then runs out to C5 and back twice.
Winning team doubles back and picks up the 6. All teams then finish together
Finished with jump lunges and jump squats to round out the day
Pax:
Meatloaf
Dropout
Woodstock
Moana
Bourbon
Landslide
Huck
Footloose
Montoya
Geppetto
Orange kilt
Wipers
Q: Cinnamons and Mercy
PAX: huckleberry, Rudy, Woodstock, VanGogh
Q: VanGogh
Preblast:
25 squats thrusters
lunge to Cone (about 25 yards w/ no block)
25 LT Dans
Bear crawl back to first cone
25 squats thrusters
Lunge to cone
25 Lt Dans
Bear crawl back
50 calf raises
Run to cone
50 squats
Run backward to cone
50 calf raises
Run to cone
50 squats
Repeato
20 kettlebell swings
Run to cone
20 speed skaters
Run backward
20 kettlebell swings
Run to cone
20 speed skaters
Run backward
Abs
50 LBCs, 50 Flutter kicks, 20 leg extensions, 50 bicycles, 50 heal touches, 50 imperial walkers, 20 standing side crunch.
Thang
Part 1/2:
Sets: 20/20/20/10
(T) T Merkin
Plank Starting position. 4 Count. 1) Down 2) Arms out to your side pinching shoulder blades together 3) Hands back to Merkin position 4) Up.
(B) Big Boy Situps
(D) Dancing Bears
Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground. Works great with a 4 count.
(1 minute jog in place in between sets)
_________________________________________________
Part 2/2
Sets: 20/20/20/10
(T) Travolta Merkins
Picture Saturday Night Fever while doing Merkins. Start in plank. First move is a Merkin. 2nd move is right arm high. 3rd move is to reach under and across your body as far as you can. 4th move is to reach high again. 5th move is back to the Merkin. Flapjack with the left and then flapjack until you’re sick of singing “staying alive, staying alive”
(B) Baryshnikovs
4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs.
(D) Dolly
Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.
(1 minute jog in place in between)
Cool Down
10 Side Lunges (5 each side)
20 Count Quad Stretch (10 count each leg)
10 Neck Rolls (5 each direction)
10 Slow Bend Toe Touches
10 Arm Circles (5 each direction)
Q: Homeslice
PAX: Ponzi, Stalker, Homeslice
6: Stalker
PAX: Dutch, Coconut, Mile High, Jennay, VanGogh
Q: VanGogh
Ran to the movie theater and around MAUMEE. Then did 5 minutes of yoga
6 Coconut and Mile High
QIC – Stark
Pax – Jeggings (welcome back!), Coconut, Rudy, Woodstock, Meatloaf, Spaulding, Landslide, Lego, Mile High, Doubtfire, Dutch, Huckleberry
The Thang
6 sets of 3 exercises, 3 rounds per set
35 second for each of the first two exercises, 45 seconds for the hold, 10 break, REPEATO
Toe Tap’n Hand Clap’n Squats
Monkey Humpers
Chair
Bonnie Blaires
Lunge Pulse
Warrior
Chin up
CDD
Bar hold
Burpee
Merkin
Plank
Vup
Hallow Pulse
Hollow Man
Reverse Snowangel
Superman
Sky Diver Hold
COR, NOR, Jeggings was the 6. Welcome back! Good reEH Coconut.
Always an honor
Always my pleasure
~ Stark
Full body Ruck on the Ft Meigs property 0530 – 0630
Stephen DeYoung “Better Offer” – Q
Rob Walbom “Reset”
John Peer “Huffy”
Brian Coil “Ponzi”
Brent Wolfzorn “Bootleg”
Allen Reinmeyer “LEGO”
PAX: Footloose, Mercy, Lonzo, Bourbon, Rudy – Q
Workout: We did the Murph at our own pace. We arrived at Keener park together and left the park together for the return run.
COT: We skipped out on the 6th due to having 5 people. We ended with a short challenge from Proverbs 28:13, and closed in prayer for Houdini, as well as several others with Covid.
Q: Hannibal
Ponzi
Huckleberry
Tupac
Chubbs
Chanel
Dutch
Broom Ball (FNG, Tupac pulled him off of the street as he was running)
10 of each
Hand Release Merkins
Ankle Biters (2is1)
Narwhals (2is1)
Narrow Squats
Indian-Style LBCs
Bear Squats
Angry Donkey Kicks
LBCs
Run a big loop
Repeato til it was time to circle up
Thang
Part 1/2
Sets: 20/15/10
(T) Travolta Merkins
Picture Saturday Night Fever while doing Merkins. Start in plank. First move is a Merkin. 2nd move is right arm high. 3rd move is to reach under and across your body as far as you can. 4th move is to reach high again. 5th move is back to the Merkin. Flapjack with the left and then flapjack until you’re sick of singing “staying alive, staying alive”
(B) Baryshnikovs
4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs.
(D) Dolly
Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.
(1 minute jog in place in between)
Part 2/2:
Sets: 20/15/10
(T) Twinkle Toes
This is an Al Gore (holding a squat with your arms & hands out in front of you) while doing calf raises. Originally created by F3 Knoxville’s Anchorman and implemented heavily at F3 Knoxville JUCO.
(B) Big Boy Situps
(D) Dancing Bears
Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground. Works great with a 4 count.
(1 minute jog in place in between sets)
Q: Homeslice
PAX: Coconut, Ponzi, Homeslice
6: Coconut
Date: 3/10/2021
Time: 5:30 AM – 6:15 AM
Location: FoD
Q: Dutch
PAX: 19 total:
Charlotte, Lonzo, Mercy, Meatloaf, Beaver, Landslide, Spaulding, Lyman, Footloose, Huckleberry, Geppetto, Bourbon, Red Ryder, Mile High, Huffy, Barney, Woodstock, Rudy, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: ????
We paired up. While 1 ran out and back the other did reps.
100 reps/ team
Jump squats
Wide Imperial walker 2×1
Squat
Surrenders
Bear squats
Crunchy frog
Leg Lifts
200 reps/ team
Superman
Repeato as necessary.
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.
The 6: Landslide
Ended with the poem Changes by Greta Zwaan, ©2008
*** UPDATE:
– Brian “Ponzi” Coil
was also one of the Pax who posted at this beat down.
Q: Chanel
Pax: Huckleberry, Ponzie
The Thang:
5 Lt. Dans
Run
5 Lt. Dans, 10 Burpees
Run
5 Lt. Dans, 10 Burpees, 20 Merkins
Run
5 Lt. Dans, 10 Burpees, 20, Merkins, 30 Big Boy Situps
Run
5 Lt. Dans, 10 Burpees, 20, Merkins, 30 Big Boy Situps, 40 Imperial Walkers (2 is 1)
Run
5 Lt. Dans, 10 Burpees, 20, Merkins, 30 Big Boy Situps, 40 Imperial Walkers (2 is 1), 50 American Hammers (2 is 1), 60 Squats
Run and Repeato to the top
6: Ponzie
Site: The Wall
The Workout: “He Ain’t Heavy. He’s My Brother “
Coupon required
A lovely 58F in the Spring-Like “gloom”
Your QIC : Doubtfire 49
Pax:
Baretta 14
Popeyes 35
Chubb 35
Gepetto 41
Mile High 42
Coconut 42
Hazmat 43
Hannibal 45
Chanél 46
Mission Statement
FCP
(No weinke required of the Q…a first…growth…leadership…)
The pax counted off in 3’s.
There were 3 groups of 3 and Q went with Baretta’s group and added Baretta’s age to every exercise total.
Each group of three must carry three blocks to the top of the wall utilizing only two men. The third was under no obligation, but was certainly encouraged to get to the top as quickly as possible and begin knocking out the total number of work reps assigned at each station. Three stations were staked out and assigned three exercises and number of reps that the group must complete collectively. When done, return back down to base of wall as a group carrying all 3 blocks amongst just two men at any given moment. Repeating at bottom until you’ve completed all three signs as many times as possible.
Return as a group to bottom of wall.
COR
NOR
Six: Popeyes
Reminder that we share the load…the burden…the trust of our brothers. Humbling yourself and letting someone carry your weight takes vulnerability and trust. An honor to lead at The Wall!
Pax: Rudy, Mercy, Meatloaf, Wall-E, Dropout(Q)
2.75 mi ruck. 6+ mile run for Wall-E.
Leadership Ruck
Q Source 1.9 Mammon
PAX:
Lego (Q)
Callahan
Chubbs
Huffy
Reset
3Fs, Mission, Principles and Disclaimer covered.
PAX: lonzo, Smokey, crackshot, Huckleberry, Fat Amy, Charlotte, Red Ryder, Woodstock
QiC: Woodstock
Part 1 Slow and low
1 rep
Burpee, lt dan, mike Tyson, absolution, run to cone
10 count
2 reps, run to cone
10 count
Work up to 5 w/ runs
Part 2 (Texas crutch)
5 Burpee break down: 5 squats, 5 inchworms, 5 merkins, 5 groiners, 5 jump squats
5 Lt danger break downs: 5 lunges (2 is 1), 5 prisoner squats, 5 merkins
Part 1 – 6, 7, 8
Part 2 (Texas Crutch)
10 Mike Tyson breakdowns: 10 4 count bear squats, plank count x 10, 10 merkins (cadence)
5 absolution breakdown: 5 groiners, 5 hi to lo, 5 lo plank jacks, 5 high to lo
Part 1 – 9, 10
Part 2 (Texas crutch)
3 Burpee break down: 3 squats, 3 inchworms, 3 merkins, 3 groiners, 3 jump squats
3 Lt danger break downs: 3 lunges (2 is 1), 3 prisoner squats, 3 merkins
5 Mike Tyson breakdowns: 5 4 count bear squats, plank count x 20, 5 4 count merkins
3 absolution breakdown: 3 groiners, 3 hi to lo, 3 lo plank jacks, 3 high to lo
Cot – lonzo was the 6.
Grand rapids is gorgeous. Unreal sunrise.
Opening
Warmup – Indian sprints up and down the boulevard of broken dreams.
Getting to work:
Count-o-rama- the. Break into 2 teams, for several rousing rounds of noughts and crosses.
Exercises performed:
Burpees
Bonnie Blairs
Absolutions
American Hammers
Jump Squats
Merkins
Mountain Climbers
Flutter Kicks
Pax:
Lyman
Meatloaf
Dropout
Orange kilt
Wipers
Wall-e
Mercy
Rudy
Q: Rudy
COT:
The sixth: Orange Kilt
Prayer Requests:
Sherry – recovering from Covid
Gary – damaged optical nerve
03/14/2021 – The Murph:
Date: 03/14/2021
Time: 6:00 – 7:00AM
Location: The Foundry – Gateway Middle School, Maumee
Q: Bourbon
PAX: 8 Total – Rudy, Shawshank, Meatloaf, Lonzo, Woodstock, Fat Amy, Huckleberry, and Bourbon (Q)
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)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
Count-O-Rama and Name-O-Rama
The Six: Fat Amy.
Announcements.
COT / Prayers and Intentions.
Thang
All sets of 30
Death Star (Modified deconstructed)
High knees 30 seconds, 30 merkins
Set 10 cones out in shape of star. Run to each cone and perform 30 merkins at each. Adds up to total of 300. Good times.
Imperial Squat Walker (30)
Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat. Rushing the count produces girly squats.
Death Star (Modified deconstructed)
High knees 30 seconds, 30 merkins
Tie Fighters (30 L, 30 R)
Baby Arm Circles in a lunge position. Forward BACs with right leg forward. Backward BACs with left leg forward to balance the Force.
Death Star (Modified deconstructed)
High knees 30 seconds, 30 merkins
Imperial Stormkickers (30, 2 is 1)
Starts the same with arms behind the head. Bring the knees up and then extend for a front kick and back down. Then the other leg for a predetermined rep count. Basic front kick to be instructed but nothing too technical.
Death Star (Modified deconstructed)
High knees 30 seconds, 30 merkins
Imperial Walker (30, 2 is 1)
Standing, hands on head as if you’re doing a sit-up. Lift your knee to the opposite arm’s elbow. Flapjack.
Death Star (Modified deconstructed)
High knees 30 seconds, 30 merkins
Q: Homeslice
PAX: Ponzi, Homeslice
A dozen HIMs braved the 17-degree weather.
Q-Mile High
Doubtfire
Woodstock
Stark
Bourbon
Geppetto
Rudy
Huckleberry
Lego
Beaver
Landslide
Hannabal.
Always a pleasure to lead.
3/13/21 – The Ultimate Challenge
Q – Jennay
AO – The Fortress
Pax
Jennay, Nitrous, Chopstick, Coconut, Stark, Hannibal, Stryker, Geppetto, Bourbon, Huffy, Callahan, Lego, Shawshank, Spaulding, Doubtfire, Landslide, Chanel, Chubbs, Artois.
Open – Mission/5 Core Principals/Disclaimer
Thang
HIIT – Pax will do AMRAP for 47 seconds and then rest for 13. Repeato 5 Times
Moves
Bonnie Blairs (Up – Lt. Dans / Down – Lunge or squat)
Burpees – (Up – Ski Hop Burpee / Down Pike Hops)
High Knees (Up – Tuck Jumps / Down Imperial Walkers)
Ready, Set, Go (Alternate Legs) (Down – Lunge or squat)
Plank Jacks (Up – Smurf Jacks / Down – Mtn Climbers
Ultimate Frisbee
Pax separated into 2 groups (hats vs heads) and played the remainder of the time in Ultimate Frisbee.
Ended with COR – NOR and the 6 (Shawshank)
Q-Mile high
Coconut
Stark
Doubtfire
Woodstock
We had 8 glorious men attend our Murph today! They were Ben Rudy Hopkemier, Jonathon Bourbon Burns, Thomas Mercy Morrissey, Jason Fat Amy Nofziger, Steve Footloose Mohr, Scott Geppetto Schutt, Josh Lonzo Hoot and the Q Mark Landslide Trimble.
Rucking The Fort – Another Huffy Production
PAX: Reset, Meatloaf, Popeyes, Red Rider, Ringo, Ponzi, and Huffy (Q)
F3 Stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts :
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Ruck:
3.25 miles to the towpath and back around the fort.
PT: 30 incline merkins, tree sqat indian run.
Ended in the COT with the Counterama / Namerama. Popeyes was the 6. Discussed the Chick-Fil-A chicken sandwich vs Wendy’s and the new McDs. A very interesting 6! Ended in Announcements and Prayers.
13 motivated HIMs
Q-mile high
Beaver, Landslide, Meatloaf, Huckleberry, Coconut, Lonzo, Woodstock, Dutch, Rudy, Footloose, Berretta, Lyman,
All about the Numbers (St. Patrick’s Day)
Pax: Ponzi(Q), Homeslice
Mission of F3 and Core Principles
Warmup: 25 Arm Circles, Side-Saddle Hops, Imperial Walkers, and Windmills
25 reps of each exercise 4 rounds Total 100
Merkens and Mountain Climbers
LBCs and American Hammers,
Lunges and High Knees
Burpees and Big Boy Sit-ups
Repeato
COT
Wakanda 3/18
Q Moana
Pax, Woodstock, mercy, lonzo, huckleberry, doubtfire, Tupac
50 SSH warm up
Emom 3 pull ups or chin ups
Each group is a 9 minute round, as many rounds as possible. Each group has an Xplosive, static and dynamic movement.
G1
Plyo Merkins 10rps OTE
Al gore 20 count
Frog kicks 10 reps
G2
Box jumps 10 ote
Plank 20 count
Incline / decline Merkins 10
G3
Bbsu w/ side hits and front hits 15 reps ote
Low hold merkin 20 count
Bonnie Blair’s
G4
4 pull ups 4 burpees 4 rocket jumps
COT
Q-Mile High
Popeyes
Stark
Huffy
Coconut
Callahan
Dutch
Geppetto
Bourbon
Hannabal
Spaulding
An honor to lead.
See you all in April.
Date: 03/16/2021
Beat-down Name: Huffy, You Want My Hat?
Q: Logan “Shawshank” Scheurer
Pax Attended:
– John “Huffy” Peer
– Brian “Ponzi” Coil
– Bill “Chanel” Colon
– Rick “Huckleberry” Thielen
– Billy “Stark” Hannibal
– Chris “Chubbs” Kinnison
– Berry “Moana” Taylor Jr.
– George “Dutch” Bertz
Ruck: Lonzo, Meatloaf, Smokey, Huffy, Dropout (Q)
Beatdown: Raven, Lonzo, Meatloaf, Smokey, Huffy, Dropout (Q)
Thang: 3 stations, 2 exercises each station, 10 reps per exercise
S1: KB Swings, Block Squat
S2: Curls, Decline Merkins
S3: Rows, LBC w/Block
Rifle Carry from S1-S2 and S3-S4
Murder Bunny S2-S3
Every 3 min do 5 Block jump over
F3 Relay! 3/20/21
Pax: Hannibal, Venom, Chanel, Stark, Doubtfire, Lego, Bourbon, Q- Spaulding
The thang:
Two rounds of 21s to start
Warm up Indian run around parking lot
Randomly pick 2 teams of 4 for races
First round individual races
Each team picks a rep. each round. Everyone must participate as rep once.
Relay 1
Rep does 25 flutter kicks (2 is 1) then runs to the far cone and back
Teammates do flutters the whole time until rep is all the way back
Losing teams do 15 lt. Dan’s
Relay 2
Rep does 25 squats and runs to cone and back
Teammates all do squats the whole time
Losing team does 15 burpees
Relay 3
Rep does 25 push ups then runs
Teammates do push ups the whole time
Losing team does 20 bicycles
Relay 4
Rep does 40 LBCs then runs
Teammates do LBCs the whole time
Losing team does 15 Lt. Dan’s
Relay 5
Rep does 20 Bonnie Blair’s 2 is 1 then runs
Teammates do Bonnie’s the whole time
Losing teams do 15 Burpees
Relay 6
Whole team crab walks down to first cone and bear crawls back
Round 2 team relays- 1 person at each of the 4 cones
Same workouts as above but each member does their reps and runs to the next teammate that does their reps and moves on. Once all four members finish their reps it’s a sprint back to the start.
Team shake up after every round
After second round we did a round of Guantanamo and a round of water boarding (Guantanamo with plank and push-ups)
Finished with a slow cool down run around the parking lot. A great circle of trust and a great 6 from Doubtfire.
Thanks to the 7 men who joined me for the last beatdown of winter or first of spring depending how you look at it.
As always it was a pleasure to lead and I can’t wait to do it again!
Your Lucky Day:
Warmup – 100 Side Straddle Hops, 50 American Hammers, 25 Lt. Dans, 12 1/2 Burpees
Getting to work:
Run the “Rainbow trail” (half circle from the frogs to parking lot).
At the frogs, someone picked a piece of gold out of my pot indicating 3 exercises.
at completion we ran the rainbow back to the parking lot to do 20 Little Baby Arm circles both directions, return to the pot of gold and repeat. (until someone nearly passes out)
Pax:
Stalker
Lyman
Footloose
Woodstock
Fat Amy
Rudy
Rockwell
Orange kilt
Wipers
Thia Guy
Huckleberry
Q: Wall-E
Attending 3.20.21
Stalker
Lyman
Footloose
Bad Amy
Woodstock
Wall-E
Rudy
Fat Amy
F3 The Foundry
3/21/21 at 6 am
PAX:
Thai Guy
Meatloaf
Rudy
Moana
Houdini
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP STRETCH:
20 Count Quad Stretch (10 count each leg)
15 Wind Mills
20 Arm Circles (10 each direction)
20 Count Arms Behind Back (10 count each arm)
THANG:
SETS of 30/25/20/15/10 each…
SET:
Imperial Squat Walkers
Lt. Dan’s
Pickle Pounders
Merkins
Plank Jacks
American Hammers (2 is 1)
Supported Crunches
BBSU’s
BETWEEN SETS:
1. High Knees to first cone.
2. Butt Kicks to second cone.
3. Bear Crawls back to first cone.
4. Lunge-Squats back to start.
COOL DOWN STRETCH:
20 Side Lunges (10 each side)
15 Slow Bend Toe Touches
20 Neck Rolls (10 each direction)
COT:
Houdini was the Sixth
Thang
SETS: 20/10/10/5
Merkins
Lt. Dans
American Hammers
Absolution
Squats
Imperial Walkers
Superman Merkins
LBCs
Rest: Jog in place 30 seconds between sets
Q: Homeslice
PAX: Coconut, Homeslice
12’s
March 18, 2021
Q: Chanel
PAX: Huckleberry, Ponzi, Mr. Freetime, Moana, Funky Monkey (2.0)
The Thang:
In honor of the greatest player to ever wear number 12, Terry Bradsahw, we did 12’s. There were two rounds with 16 total exercises. Pax started at one end of the field and did 11 of each of the exercises. When they were done they ran to the other side of the field and did 1 each of the exercises there. They then ran back and did 10 and 2, then 9 and 3 and so on.
When they completed round 1 we went on to round 2. The rounds consisted of:
Round 1:
Merkins (RUN) Side Straddle Hop
Big Boys (RUN) LBC’s
Imperial Walkers (2is1) Air Press
Plank Jacks (RUN) American Hammers (2is1)
Round 2:
Burpees (RUN) Mountain Climbers (2is1)
Mike Tyson’s (RUN) Diamond Merkins
Squats (RUN) Jump Squats
V-Ups (RUN) Freddie Mercury’s (2is1)
6: Moana
Huffy’s Twisted Beatdown (Twisted Sister Music) – Another Huffy Production
11 PAX: Lego, Bourbon, Land Slide, Bieber, Tupac, Venom, Rudy, Meat Loaf, Canteen, Bambi, Huffy(Q)
F3 Stands For: Fitness, Fellowship & Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts are:
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
We warmed up with 25 Side Straddle Hops, and 10 Chain Breakers. The Beat Down was:
Twisted Beatdown
Pair up in Groups of 2
Station #1
Decline Merkins 25 Reps
American Hammers 25 Reps
Incline Merkins 25 Reps
Australian Swing Push-Ups 25 Reps
Dips 25 Reps
Duck Walk to Station #2
Station #2
40 Yd. Carioca Run 2 Runs
Jump Shots (15 Each Side) 30 Reps
40 Yard Dashes (Each Direction is 1) 2 Sprints
40 Yd. Car Push (Each Direction is 1) 2 Runs
Lunge to Station #3
Station #3
Pull-Ups / Chin-Ups Max Reps
Imperial Walker Double Taps 30 Reps
Big Boy/Shoulder Press (Progressive Count) 20 Reps
Burpees 15 Reps
Bear Crawl to Station #1
We ended in the Circle of Trust. Venom (the Legend!!) was the 6. For me he’s friend who encouraged me when I started in F3 and was one of the reasons that I kept coming back. Thanks for the Gauntlet and helping me out when it was handed off to me. Nice work Brother!!
Announcements: We announced the new Wednesday Morning AO.
Prayers: Be the men God created you to be Brothers!!
I wanted to thank those who gathered up the cones today. Small act but very much appreciated!! That’s what makes F3 good!! God Bless!!
BackBlast for 2.0’s workout 3/21/blastoff.
PAX: Biggie, Chubbs, CareBear, Patch, Mr Free Time, Stark, Lyman, Coconut (Q)
THANG:
Warmups led by Coconut and Carrot (2.0-5yo)
– toe touches
– Windmill
– Trunk Rotation
BeatDown:
4 min timer, 8 stations
on the beep, move to the next station and perform the listed exercise. Parents v. Kids
For repeated moves, it’s AMRAP, for holds it’s last man standing. Animal moves between stations (duck walk, bunny hop, ape hop, bear crawl, crawl bear, etc.)
LBCs
Squat Hold
SSH’s
Plank hold
Squats
Hollow man
Merkins
Starfish hold
Kids, Dads, and Moms put in the work for 32 solid minutes. It was fun and a variety of challenge. a gaggle(24!!!!) of new and repeat 2.0’s joined the COT, to receive or own their nicknames.
Several families stayed after for community service, collecting litter to beautify Woodland Park.
What a humbling honor to lead on this amazing day!
Backblast for the levee on 3/23/21
PAX:
Doubtfire, Spaulding, Stark, Woodstock, Bourbon, Bambi, Landslide, Isosceles, Coconut (Q)
Around 48° at go time, with a light breeze off the river bring the smells of the Maumee along with the sites. Took a warm up jog through downtown to hood park down the hill and then along the trail to Riverside Park for some hill work. At the bottom of the ramp PAX performed five Lieutenant Dan’s, then moseyed to the turn and sprinted to the top of the hill, around the corner and to the flagpole. Then a quick recovery run to the corner before settling into a deep squat and performing five Trepak moves. (from a squat position, straight in the right leg sticking the foot out in front into the side, then return to squat and do the same with the left leg. That’s one)
From their recovery jog down the stairs, and begin the loop over with Lieutenant Dan’s.
The queue lost count as to how many rounds were accomplished. But, it was enough to be awful and great at the same time.
Warm down jog back to the levee for COT.
Bambi 6. So nice to see that brother back in the gloom this morning.
Honored & Humbled to put in the work with this fine group of men today.
Ruck 3/23/2021
PAX:
LEGO (Q)
Ponzi
Bootleg
Geddy
Reset
We rucked about 2.9 miles and stopped every 12 minutes to do 10 push-ups and 10 squats.
QIC – Stark
PAX – Nimbus, Broom Ball, TuPac, Chubs, Shawshank, Hannibal, Chanel, Huckleberry
Crazy 8 EMOM
8 mins
8 reps each of each set of 3 exercises. Rest until end of minute and repeato.
1.) Mike Tyson
Suicides
Jungle Boy Squats
2.) V-Ups
Boy Bands
Angle Grinder
3.) Plank Hip Dips (2 is 1)
Suicides
Peter Parkers (2 is 1)
4.) Surfer Ger Ups
Boy Bands
BBSUs
This workout was a ton of fun and it will be coming back out very soon!
COR, NOR, Hannibal (Real Stark) was the 6. Lots of sad clowns out there boys. Let’s get them into F3!
Always an Honor
Always a Pleasure
~Stark
03/25/2021 – Game of Chance:
Date: 03/25/2021
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park
Q: Bourbon
PAX: 15 Total – Lego, TuPac, Huckleberry, Isosceles, Casper, Woodstock, Chanel, Spaulding, Bambi, Hannibal, Doubtfire, Stark, Shawshank, Callahan, and Bourbon (Q).
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX nailed it on the first try. Very impressive for a group this size!
• Run up the stairs and down the ramp.
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o After every rotation through the circle, PAX run up the stairs and down the ramp.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it through the 2nd round.
• Actual Workout:
o 21 x Side Straddle Hops
o 1 x 1 Minute Al Gore
o 15 x High Knees
o 10 x Jump Squats
o 10 x Jump Squats
o 15 x Side Straddle Hops
o 1 x Motivator series
o 15 x High Knees
o 10 x Jump Squats
o 1 x 1 Minute Al Gore
o 10 x Squats
o 10 x Lunges (2 is 1)
o 10 x Merkins
o 15 x High Knees
o 10 x Squats
o 10 x Lunges (2 is 1)
o 1 x Run up stairs and down ramp
o 20 x Burpees
o 50 x LBC’s
o 20 x Burpees
o 30 x Side Straddle Hops
o 1 x 1 Minute Al Gore
o 30 x Side Straddle Hops
o 20 x Jump Squats
o 20 x Squats
o 20 x Burpees
o 20 x Jump Squats
o 50 x LBC’s
o 20 x Lunges (2 is 1)
o 20 x Merkins
• Totals:
o 100 x LBC’s
o 96 x Side Straddle Hops
o 70 x Jump Squats
o 60 x Burpees
o 45 x High Knees
o 40 x Lunges (2 is 1)
o 40 x Squats
o 30 x Merkins
o 3 x 1 Minute Al Gore
o 1 x Motivator series
o 1 x Run up stairs and down ramp
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Woodstock.
• Announcements
• COT / Prayers and Intentions
“. . . out like a lamb”
PAX: Lonzo, Landslide, Coconut, Meatloaf, Footloose, Lyman (Q)
Welcome
F3 Mission: to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
Five Core Principles
Disclaimer
Warmup: Motovators, up-down stretches in cadence
The Thang: 11s
Do 1 big boy sit-up, merkin bunny 30yds
Do 10 globetrotters, lunge back, all with block.
2 big boys, merkin bunny, 9 globetrotters, lunge, etc
The 30 yds of merkin bunnies made it just long enough for PAX to regret HCing, but made for a good mental push. This exercise took most of the time. Two HIM finished completely and did squats til time ended.
COT
Countorama
Name-orama
The 6 was Footloose
Announcements
Prayer
Thanks men, truly an honor to lead!
Join My Pyramid $$
Thursday, March 25,2021
Mission of F3
Core Principles
Pax: Ponzi(Q), Huckleberry, Chanel
Warmup: 25 Arm Circles, Side-Saddle Hops, Imperial Walkers, and Windmills
Mnemonic “CLIMB” x2
25 reps of each exercise with RUN in between each set
Set 1: Curls (with coupon of choice) and Carolina Dry Docks
Set 2: Lt Dan’s and LBCs
Set 3: Iron Mikes and Inch Worms(plank)
Set 4: Merkens and Mountain Climbers
Set 5: Burpees and Big Boy Sit-ups
Repeato
COT
3Fs, Mission, Principles, and Disclaimers reviewed
Pax: Rudy, Charlotte, Lonzo, Bambi, Bourbon, Mercy, Huckleberry, Meatloaf, Spaulding, Lyman, Footloose, coconut, woodstock
QiC : Woodstock
Round 1 – 5 minutes
10 second AYG sprint. 10 second moving cooldown, 10 second recovery. Repeat.
Round 2 – 4 minutes
AYG 20 second merkins, 20 second recovery.
Round 3 – 4 minutes
AYG burpees 20 seconds, recover 20 seconds
Round 4 – jump rope, 4 minutes, 30 second rounds
Round 5 – 4 minutes (all together)
AYG 20 second block curls, 20 second recover
Round 6 – Thrusters 3 rounds (20/20)
COT
Leadership Q ruck.
Discussion over the daily exploration into the foundations of faith.
Chubbs
Meatloaf
Casper
COT
Beautiful morning in the low 40s.
Ruck:
Good hike along the Maumee River, past the Mill, to the Dam.
HC: Smokey, Fat Amy (Q)
Beatdown: Spring Break!
Intro: F3, Mission, 5 core principles (FOOLE)
Thang:
Focused on improving our beach bods
3 stations, 3 workouts at each station, run to each station and do a work out, then run to the next. Repeat.
Station 1: Arms: Tricep dips x20, Colt 45’s, Air Press x100
Station 2: Chest/Back: 3 count Merkins x10, Cindy Chest Press x20, Cindy Rows x20
Station 3: Abs: Boxcutters x15, Absolutions x 10, Freddie Mercury x20
Repeat to failure. Arms are jello.
COT: Smokey, Crackshot, Fat Amy (Q & 6)
Welcome
Mission
5 core principles
Rucked to the river and turned around at Jerome
3 or so miles total
Countorama
Nameorama
Skipped announcements and 6.
PAX:
Isosceles and Woodstock runners
Ruckers
Footloose (Q)
Huckleberry
Rudy
Cinnamons
Lonzo
3-27-21: Set your A.L.A.R.M.
Welcome to F3: fitness – fellowship – faith
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
COUNTORAMA
WARM UP
Toe-the-line/SSH: Using parking lot lines, tap the line as fast as you can alternating feet. At the end of the line, stop and do 10 SSH.
The Thang:
(See below)
COT:
Countorama
Nameorama
6
Announcements
Prayer/Message
PAX
Footloose (Q)
Huckleberry
Rudy
Thai Guy
Lonzo
Woodstock
Launchpad
ROUND 1
ROUND 2
A
20 reps
1- legged Curls (w/ block) (10 each leg)
A
20 reps
Overhead press in squat position (w/ block)
L
20 reps
Side-Lunge Jump Squats (10 each side)
L
20 reps
Warrior Squat Lunge (10 each side)
A
20 reps
LBC’s
A
20 reps
Hillbilly Walkers (10 each side)
R
Run to C5 and back
R
Run to C5 and back
M
20 reps
Merkins
M
20 reps
Merkins
ROUND 3
ROUND 4
A
20 reps
1-legged dips (w/ block) (10 each leg)
A
20 reps
Inch Worm (no merkin)
L
20 reps
Monkey humpers
L
20 reps
Jungle boi (Sumo?) squats
A
20 reps
Penguins (heel touches)
A
20 reps
Scissor Twist
R
Run to C5 and back
R
Run to C5 and back
M
20 reps
Merkins
M
20 reps
Merkins
When finished, complete reps/runs for other PAX until we all have finished. THEN, start over.
We go through rounds 1-4 twice
Q: Meatloaf
PAX: Stark, Montoya, Nitrus, Hannibal, Chanel, Tupac, Chubbs, Landslide, Calahan, Spaulding, Huffy, Doubtfire
Beatdown:
Warm-Up:
10 Diamond Merkins
10 Jump Squats
10 Diamond Merkins
20 Flutter Kicks with block 2:1
10 Wide Merkins
Pick Cherries (held for roughly 2 minutes)
2 laps around the parking lot
Meat & Potatoes:
Line up with block at the typical light post, doing exercises at each parking lane, ending at second light post (roughly 100 yards away?), Rifle carry to each lane
3 rounds – 5, 10, 15
1st Lane – Merkins with block
2nd Lane – Squats with block
3rd Lane (Light post) – Manmakers
Rifle Carry back to the beginning
After 3rd round, we did 10 Diamond Merkins and Squats but I called up and down
Concluding Pain:
Plank until all fail (everyone did SSH, Imperial Walkers, or nothing until all complete)
31 Flutter Kicks with block 4:1
10 Merkins – I called down and up
Picking Cherries (a LOT this time)
3 Rounds: 10 Jump Squats, BBSU’s, Hand Release Merkins (own pace)
If you are still reading this, then this is my kind acknowledgment that the Battlefield is better than the Fortress. Much love for all of you guys, you mean the world to me! I love pushing myself to the limit alongside the best HIM in the 419!
Make Every Minute Count
QIC: Jimmy Dean
PAX: Jimmy Dean, Huckleberry, Meatloaf
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for ISO’s uncle in law, our troops and first responders, and we’d be the leaders our community needs.
Always an honor to lead this group of men! Aye!
THE THANG: An EMOM style beatdown with 8 stations. EMOM you do 2 burpees and then work on the exercise at the station until you get to 50 reps. Then you move to the next station and go around until time is called after 50 minutes.
The Stations were:
Squat Jumps
Big Boys
SSH
Hand-Release Merkins
Lt Dans
American Hammers (4:1)
Flutter Kicks (4:1)
Donkey Kicks
Thang
SETS: 25/20/15/10/5
Spiderman Merkin (1 is 1)
Starting position in high plank, bring right knee to right elbow and hold. Perform Q’s desired number of merkins either IC or OYO. Switch to left side and bring left knee to left elbow and hold. Perform Q’s desired number of merkins either IC or OYO.
Dirty Dog/Fire Hydrant
Alternating Shoulder Taps (2 is 1)
From the Merkin position, alternate touching your left hand to right shoulder and right hand to left shoulder. IC or OYO.
Squats
Big Boy Sit Ups
Nolan Ryan (right then left)
Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm.
Dolly
Rest: Jog in place 30 seconds between sets
Q: Homeslice
PAX: Homeslice, Ponzi
Backblast – March 29, 2021
AO: The Gauntlet
PAX: Stark, Woodstock, Geppetto (Q), Lego, Meatloaf, Huckleberry, Doubtfire
Workout: MRP
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”:
Warm Up In Cadence: (20) SSH, (15) chainbreakers, (10) windmills, (5) squats
Run the loop around the parking lot. At the halfway point, do at least (10) reps of the designated exercise. And do at least (10) reps of the designated exercise at the start/finish point.
Each round was approximately 10 minutes.
First Round:
Merkins
Big Boi Sit Ups
Second Round:
Imperial Squat Walkers
Mountain Climbers
Third Round:
Never Surrenders
Absolutions
Ended with:
Count-O-Rama – Seven
Name-O-Rama
Announcements and Prayer
Spreadsheets from the Gloom: High 20’s. No wind. Had planned a workout at the sled hill but standing water created the need for an audible.
PAX: Huffy, Raven, Reset, Huckleberry, Ponzi, Dropout (Q)
3.0 miles rucking!
The Greatest Show on Earth
March 30, 2021
Q:Chanel
PAX: Huckleberry, Huffy, Ponzi, Chubbs
The Thang:
Ran to the start of the Levis Commons Business section and did the following at particular locations:
Intersections: 7 Burpies
Light posts: 20 Squats
Trash Cans: 15 Big Boy Situps
Benches: 10 Merckins
We made it all the way down to Biagis, crossed the road and then head back to the Clock Tower. To save time we elimated the light post exercises about half way back. Then as we got to 6:40pm we ran back to the clock eliminating everything except the burpies.
The six was Huffy.
Thang
SETS: 39/40
Jump Squats
Mountain Climbers (2 is 1)
Merkins
BBSUs
Rest: Jog in place 30 seconds between sets
ABSOLUTIONS UNTIL 6 is finished
——————————————————————————————-
SETS: 39/40
Squats
Imperial Walkers
Superman Merkins
LBCs
Rest: Jog in place 30 seconds between sets
Burpees until 6 is finished
Q: Homeslice
PAX: Coconut, Ponzi, Homeslice
We had 11 brave souls come out for the Burpee Challenge! They were Billy Hannibel Stark, Joseph Charlotte Parker, Jonathon Bourbon Burns, Josh Lonzo Hoot,
Josh Woodstock Brown, Alec Meatloaf Falkenberg, Rick Huckleberry Thielen, Dave Lyman Ramsey, Scott Barney Taylor, George Dutch Bertz and the Q, Mark Landslide Trimble. We started off with some loosening exercises before the Burpee Challenge. The challenge is where a person tries to do 100 burpees in 10 minutes or as many as they can in 10 minutes. After the challenge, we jogged across the soccer field and back. We then did 20 merkins, a 10 second break, then an ab workout in which we took a 10 second break. We alternated workouts until we got to 100 reps of each and we then jogged across the succor field and back. We did a second set of 100 merkins and ab workout as we did before and jogged the field one more time. We then ended in a circle of trust.
QIC – Stark
PAX – Bambi, Bourbon, Isosceles, Van Gogh, Landslide, Woodstock, Doubtfire, Spaulding
Ran from the Way Public Library in Perrysburg to the Maumee Public Library. Took a scenic path on both sides of the river. Was adventuresome!
Always an Honor
Always my Pleasure
~Stark
4/1/21 – William WALLace
Q – Callahan
AO – The Wall
Pax – Jennay, Callahan, Doubtfire, Spalding, Raven, Gepetto, Bourbon, Isosceles, Chanel.
Open – Mission/5 Core Principles/Disclaimer
Warmup Routine – Cadence
– Side Straddle Hop
– squats
– windmills
– Chain Breakers
Beatdown – One PAX runs 4 stairs while other PAX does merkins/superman/squat/flutter kicks.
Close – NOR – COR – The 6 – COT
PAX: Footloose, Meatloaf, Landslide, Woodstock, Crabby Patty, Lyman, and Charlotte
Q: Lonzo
Warmed up with arm stretches, arm circles, and windmills
The Thang,
The week before we had 5 PAX not show that HC’d, so for the 2 that showed up today they were assigned to do the following previous Iron PAX beatdown.
4 rounds of the following:
50 Air squats
40 Big Boi Situps
30 Merkins
20 Bonnie Blairs
10 Burpees
Run lap around field
The other PAX were able to choose between this or “The Murph” that nobody else showed up for on Tuesday. IPC PAX: Woodstock, Charlotte, Lyman, and Crabby Patty. Murph PAX: Landslide, Meatloaf, Footloose, and Lonzo.
I believe we were all moving a little slower after the burpee test and seal training from the day before with Landslide.
COT
Lyman was the 6
Prayers for Iso’s family and their loss, for the families affected by the fire in Maumee yesterday, and everyone that is suffering.
We all got better.
Honor to lead
PAX: Footloose, Meatloaf, Lyman, and Lonzo-Q
Rucked a little over 2.5 miles. We were a little slower because we exchanged carrying my new 80lb sandbag. It was a great warm up for Orange Kilt’s VQ.
The Fortress
“Major Tom is Coming Home: 4.3.2.1”
April 3, 2021 (4/3/21)
Q: Doubtfire
Pax:
Casper
Jennay
Landslide
Callahan
Chanel
Lego
Bourbon
Huckleberry
Mission statement
Five Core Principles and Disclaimer
Three minute warm up in cadence
The Thang:
Four “space stations” set up fifty meters apart in the grassy knoll in a circle around the shovel flag. Each station contained 3 different exercises. Pax counted off in 2 groups. Half started at station 1; half started at station 3. Pax were asked to complete all three exercises (21 reps each) and then mosey to the flag (home base) and hold plank until the final member of their team arrived. Group then rotated to the next “space station”. Both groups completed three revolutions around “home base”.
COR
NOR
COT
6: Lego
Q Source Ruck: Meeting
PAX: Callahan, Lego, Reset, Casper(Q)
Run:
Bourbon, Jennay
Today was, The Murph a bakers dozen of HIMs.
Good work, Raven brought an FNG Adam now Five-hole.
Q-Mile high
Meatloaf
Woodstock
Casper
Geppetto
Channel
Raven
Lego
Five-hole (FNG)
Doubtfire
Spaulding
Huckleberry
Venom
PAX: Rudy, Footloose, Mercy, Fat Amy, Isosceles, Thai Guy, Huckleberry, Dropout (Q)
Thang: The Murph!
Backblast – April 6, 2021
AO: The Necropolis – Fort Meigs Historic Site – Perrysburg, OH
PAX: Lego, Geppetto, Chubbs, Reset, Red Ryder, Popeyes, Ringo
Workout: PT Ruck
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”:
Ruck 10 minutes, stop for 5 minutes of OYO PT: Ruck on Merkins and Squats. Ruck off Curls and Overhead Presses. Repeato until time is up.
Ended with:
Count-O-Rama – Seven
Name-O-Rama
The Six – Chubbs. EH’d through Cedar Creek life groups. WOuldn’t work out this early in the morning. Likes the accountability and the creative workouts and Bible Study.
Spreadsheets from the Gloom: Forty four degrees, no wind. Beautiful morning!
The Levy
April 6, 2021
Q: Doubtfire
Pax:
Spaulding
Barney
Meatloaf
Jennay
Woodstock
Landslide
Mile High
Mission Statement
Five Core Principles
Started at The Levy with our first piece of Mail and had a member of the pax open it and read it. In the envelope was the first clue. pax had to figure out the next destination based on the clue. Once we arrived to the destination there was another envelope hidden containing the next clue. In all, we zig zagged across the downtown area 5.65 miles in 55 minutes. The clues were subtly conspicuous, and hidden, so the pax had to find the clue and talk amongst themselves to figure out the next destination. This gave us time to circle around and wait for the 6 and whoever found the clue got to choose the route to the next destination. The order of the sealed envelopes was as follows:
Levy>statue .4
Statue>water tower .45
Water tower> Zoar .45
Zoar>st.rose .42
St.rose>library .44
Library> flag at wall .51
Wall>577 1.33
577>swig .87
Swig>Police station .23
Police Station>Levy .33
~5.59 miles
F3 The Commons
4/6/21 at 6 pm
PAX:
Thai Guy
Ponzi
TuPac
Brett Calvert-FNG
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP STRETCH:
20 Count Quad Stretch (10 count each leg)
20 Wind Mills
20 Arm Circles (10 each direction)
20 Count Arms Behind Back (10 count each arm)
20 SSH’s
THANG:
If you fail, never give up, because F. A. I. L. Means: First Attempt In Learning.
End is not the end, in fact, E. N. D. Means: Effort Never Dies.
If you get NO as an answer, remember N. O. Means: Next Opportunity.
CHANGE YOUR MINDSET!
F: 40 Freddie Mercurys (2 is 1)
A: 40 American Hammers (2 is 1)
I: 40 Imperial Squat Walkers
L: 40 Lt. Dan’s
Riffle Carry Cindy to Fire-Pit
20 Merkins at Fire Pit
Riffle Carry Cindy Back
E: 40 E2K (2 is 1)
N: 40 Ninja Squats
D: 40 Diamond Merkins
Riffle Carry Cindy to Fire-Pit
20 Merkins at Fire Pit
Riffle Carry Cindy Back
N: 20 No Surrenders
O: 20 Overhead Block Squats
Riffle Carry Cindy to Fire-Pit
20 Merkins at Fire Pit
Riffle Carry Cindy Back
10 Motivators
COOL DOWN STRETCH:
10 Side Lunges (5 each side)
10 Slow Bend Toe Touches/Calf Raises
10 Neck Rolls (5 each direction)
COT:
-Ponzi was the sixth
-Brett “Hawkeye” Calvert
04/07/2021 – New AO Launch:
Date: 04/07/2021
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park
Q: Bourbon
PAX: 20 Total – Raven, Stark, Isosceles, Landslide, TuPac, Dutch, Huckleberry, Beretta, Spaulding, Geppetto, Doubtfire, Jimmy Dean, Mile High, Lonzo, Lyman, Venom, Bambi, Meatloaf, Hannibal, and Bourbon (Q).
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o It took us four times to complete this correctly. The Q screwed up the first time. SMH
• Tour the new AO (all PAX together; plank or SSH when finished with exercise until all PAX are finished):
o Start at the pavilion and follow the arrows
1. 25 dips on the picnic benches/tables
2. 25 Side Straddle Hops (4-Count in Cadence)
3. 25 Merkins (OYO)
4. 10 Lt. Dans
5. Mini Burpee Mountain
• Sprint to top of hill, one burpee, sprint down
• Sprint to top of hill, two burpees, sprint down
• Sprint to top of hill, three burpees, sprint down
6. Find the tires; each person curls the tire ten times
• Replace tires where they were found
• We had a bonus 10 burpees assessed because HATE couldn’t follow directions from the Q and talked back…
7. 25 Side Straddle Hops (4-Count in Cadence)
8. Suicides on the tennis court lines
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Beretta.
• Name the AO!!
o GrantLand. Grant is the child of the parents that organized the drive and push for the All-Inclusive Playground
• Announcements
• COT / Prayers and Intentions
we had 7 wonderful men at the beatdown. They were Josh Woodstock Brown, Alec Meatloaf Falkenberg, Josh Lonzo Hoot, Dave Lyman Ramsey, Steve Footloose Mohr, ? Crabby Patty Jackson and the Q Mark Landslide Trimble. Our beatdown consisted of 4 cones, approximately 10 yards apart where we did did an exercise between each cone and we did an exercise at each cone. Once at the last cone you ran back to the first cone.Then you started the next set of exercise between the cones and then at each cone. The exercises started with the Bear crawl between each cone and military merkins 20 reps at each cone. Then each set in order was bear crawl/american hammers 20-2=1, Karoke/Burpees 10, Karaoke/Freddy Mercury’s 20-2=1, walk backwards/Diamond Merkins 10, duck walk/Starfish sit-ups 10-2=1, bunny hop/wide merkins 20, lunge/flutter kick 20-2=1, Lt Dans/overhead presses 20, walk/BB sit-ups 20. If you finished, you got to start over.
4/8 Ramp up at the wall
Pax: Hannibal, Mile High, Ringo, Beretta, Popeyes, Bourbon, Dutch, Hawkeye, Lego, Flubber, Jennay, Geppetto, Doubtfire, Stark, Space Cowboy, Chanel
The Thang:
Starting at the bottom of the ramp, everyone does side straddle hops. Each pax pairs up and starts up the ramp. At each flat landing (9 spots total) he does double the amount of merkins, up to 16 ,then decrease the reps. So it goes 1,2,4,8,16,8,4,2,1.
(The next pair doesn’t start until the group ahead is on the set of 16)
After the last set run all the way to the top around and down the stairs. Do side straddle hops at the bottom until the 6 is finished.
Next round everyone does squats. Each pax runs up the stairs, around and back down the ramp. At each flat landing he does double the amount of big boy sit ups from the previous flat spot starting with 1 rep. Up to 16 and back to 1.
Squats at the bottom until the 6 is done.
Third round is back up the ramp doing Australian merkins. Everyone else does dips.
Fourth round back up the stairs (half way for time) and down the ramp doing imperial walkers (2 is 1) doubling on every flat up to 16 then back to 1. Everyone else is doing flutter kicks.
Ended with a circle of trust. Flubber was our 6. Then we named an FNG – Space Cowboy- Welcome!”
The rains were threatening, but they blew away before the beatdown. Ended up being a beautiful evening at La Bibliotecca. We got in a full 18 holes of “golf.” We played in a 4-some, taking turns playing each hole. The number of “strokes” was the multiplier for the number of reps of whatever exercises were on the cone. For example, if the first hole took 4 strokes and the cone said Merkins X5 we all had to do 20 merkins. There were different exercises at each “green”. Players had to use the following equipment to complete the hole, using each piece of equipment atleast once. A foam frisbee, a tennis racket and ball, and a larger spikey ball that could be rolled, thrown or kicked.
Some of the exercises were – merkins, burpees, air presses, bonnie blairs, jump squats, mike tysons, side straddle hops, and 2 more I can’t remember. At the end we took turns picking lab exercises so we used all of our time wisely.
PAX members in attendance – Chanel, Isosceles, Ponzi, and Beaker. Q’d by Beaker
Easter Egg Hunt Beatdown
– 10yrds murder bunny
– 10 burpees
– Get Egg, and repeat
Posts
– Footloose
– Fat Amy
– 567
– Woodstock
– Lineman
– Lonso
– Meatloaf
– Hershey
– Orange Kilt
Q: Meatloaf
PAX: Huckleberry, Woodstock, Barney, Rudy
Beatdown:
Lap around track
50 Merkins
100 Squats
150 Flutter Kicks 2:1
Repeat
We all pretty much completed 4 rounds
PAX: Footloose, Mercy, Woodstock, Fat Amy, Barney, Lonzo, Rudy – Q
Half of the group broke off for a run, and the other half rucked about 3 miles, down to River Road and back.
PAX: Woodstock, Mercy, Lyman, Lonzo, Launchpad, Orange Kilt, Fat Amy, Footloose – Q, Rudy – Q
Thang:
1. SSH (144)
2. Big Boys (132)
3. Plank jacks (120)
4. Flutter kicks 2is1 (108)
5. Merkins (96)
6. LBCs (84)
7. Curls (72)
8. Squats (60)
9. Imperial Walkers 2is1 (48)
10. Rows (36)
11. Lunges 2is1 (24)
12. Burpees (12)
Special thanks to Footloose for wrapping up the Q after I had to leave early.
PAX: Doubtfire, Geppetto, Lego, Rudy, Woodstock, Meatloaf, Huffy, Venom, Mile High, Coconut, Spaulding, VanGogh
Q: VanGogh
Warm up:
3 laps around parking lot in Indian style, groups of 4 last guy did 5 Merkins
Workout:
Partners. One ran around parking lot while other did exercises.
Exercise: 100 lunges (2is 1), 200 Merkins, 300 squats, 400 LBCs, 500 flutter kicks (2 is 1)
COT
6 Woodstock
April 2021 Black Swamp 2.0 Workout
AO: Sidecut Metropark
PAX: Carebear (M-FNG, Hot dog, Vader, GOAT), Patch (M-FNG, Wanda, Nugget), Lonzo (M-Nettle, Spiderman, Black spider), Fat Amy (FNK-Super villain, Silver surfer), Biggie (Grand slam, Slushy, Kion), Catnip (FNK-Root beer), Stark (M-Mama moose, Shooting Star, Steamer), Lyman (M-Bookmark, Brick, Shield, Mario, Rubble)
QIC: Lyman
Welcome
F3 Mission & Core Principles
Disclaimer
Warmup: rapid switching (at Qs instruction) between running in place, arm circles, flapping like a bird, toe touches
The Thang:
Rolled a large die to determine one of six exercises. Kids took turns rolling the die.
Exercises:
1 – 10 Burpees
2 – 25 Side-Straddle Hope
3 – 20 Merkins
4 – 20 Squats
5 – 20 Small Arms Circles (20 fwd, 20 back)
6 – 20 Donkey Kicks
After each exercise, there was a race between 2.0s and parents, out to cones approx. 20yds away and back. Each race corresponded to an animal. PAX were encouraged to mimic a characteristic of each animal.
Races:
Bear crawls – growl
Frog jump – ribbit
Bunny hops – make rabbit ears while hopping
Crab walk – 2.0s allowed to pinch parents for an advantage
Copperhead lunge – hands up to sides of heads and hiss
Duck walk – quack
Alternated rolling the die for exercises and racing parents vs. 2.0s. Each exercise was rolled, but Burpees were only rolled once. After twice through the races everyone had put some good work. Rain began so we all retreated to a nearby picnic shelter. Decided to start COT a little early, as some of the younger PAX were starting to grumble.
Circle of Trust:
Count-o-rama
Name-o-rama: welcome to FNKs Root Beer and Super Villain, and two FNG Ms (to be named at a FIA workout).
Announcements
Ended with Prayer
Most stayed around to color encouragement signs for mile 23 of the upcoming Glass City Marathon. T-claps to the FIA ladies for supplying posters and markers.
Humbled to lead a fine group of families today!
Lyman
QIC – Stark
PAX – Van Gogh, Hannibal, Space Cowboy, Lego, Reset, Chanel, McEnroe, Casper, Huffy, Heisenberg, Spaulding, Biggie, Fossil, Bourbon, Hawkeye, Huckleberry, Doubtfire, Jennay
Crazy 8 EMOM
8 – 1 min Rounds, 8 reps each exercise per round. Should be about 45 seconds of work and 15 seconds of rest every minute.
1.) Mike Tyson
Suicides
Jungle Boy Squats
2.) V-Ups
Boy Bands
Angle Grinder
3.) Plank Hip Dips (2 is 1)
Suicides
Stump Huggers
4.) HRTXM
Boy Bands
Reverse Plank Reach
5.) Surfer Get Ups
Suicides
Smurf Jacks
This one was a SNOTWOGGLER! One of my favorites in a long time. Lot sof good energy with this workout both times I have done it. Way to crush it BS boyz!
COR, NOR, Chanel was the 6
Always an Honor
Always My Pleasure
~Stark
8 mighty men crushed a quick out and back.
Barney who was the six gave some Godly advice.
Spaulding
Coconut
Doubtfire
Meatloaf
Barney
Bourbon
MileHigh the Q
4/13/21 – Feel the Ruck
Q – Callahan
AO – The Necropolis
Pax – Gepetto, Hazmat, Better Off, Chubbs, Tots, Huffy, Lego, Reset, Callahan
Open – Mission/5 Core Principles/Disclaimer
Rucked around the Fort.
Discussed what courage is and how we can get more of it. Facing fear. Being afraid and acting anyway.
Exercises scattered throughout the Ruck.
Close – NOR – COR – The 6 – COT
F3 Mission
F.O.O.L.E (5 core principles)
1 mile run to Keener park
100 pull ups
200 push ups
300 squats
Countorama
Nameorama
6
Announcements
Prayer
PAX:
Mercy
Lonzo
Rudy
Huckleberry
Fat Amy
Charlotte
Footloose (Q)
Q Source Ruck: Live Right Quadrant
Ruck PAX:
Reset
Lego
Jackknife
Casper (Q)
Run Pax:
Bourbon
Spaulding
van Gogh
Jennay
Stark
Dutch
Space Balls II the Beatdown – Another Huffy Production
PAX: Mile High, Beretta, Hannibal, Coconut, Geppetto, Bourbon, Dutch, Huckleberry, Cinnamons, Calihan, Reset, Venom, Huffy (Q)
F3 Stands for: Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts are:
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer – Its you against you and I am not a professional
We went right into the Beatdown. We broke up into 3 teams. The goal was to pull a ball out of the Space Balls Bag. Each ball has a number and letter on it which gave your team the station to go to (Stations 1-3) and the task to be completed (A, B, or C). After that the ball is places in your teams designated bucket. The team with the most balls (in their bucket) wins. Below is the layout of the beatdown.
Station #1
A Walking Imperial Walkers 1 Round Trip
B Sprints 2 Round Trips
C Indian Run Around the Stations 1 Round Trip
Station #2
A Merkins 30 Reps
B Pivot Jump Shots 30 Reps
C Jump Ropes 75 Reps
Station #3
A Murder Bunnies 1 Round Trip
B Curls 30 Reps
C Man Makers 10 Reps
Side Straddle Hops If Waiting for the Next Task.
We ended in the Circle of Trust (COT) where we did the Counterama / Namerama. Bourbon was our 6. His consistency and strength in character has been a part of the F3 Swamp since day one. I can’t help but to push myself harder every time I hear him yelling come on Bourbon to motivate himself! Awesome to have you as a brother and a friend! In announcements we ended up pushing Huck to give us more of an in depth look at out newest AO. For those who don’t know the origins of Grantland and the reason behind the name, please ask. It is everything F3 and the men in F3 should be about.
We ended in prayer thanking God the Creator for the opportunities the be the men we are created to be!! God Bless you all!!
Pax-footloose, mercy, fat Amy, Lyman, Rudy, Lonzo, Geppetto, crabby patty, Barney, Charlotte
Q- Isosceles
Thang:
5:30 Opening/Mosey 1 5:35 5:45 5:55 6:05
5:35 Flow 1 Flow 1 Flow 2 Flow 3 Flow 4
5:40 Mosey 2 Downward/Upward Dog Cat/Cow Pose Back Rolls to Happy Baby to Squees Hips
5:45 Flow 2 Bend Knew Trunk Twist 30 Second Vinyasa Half Forward Fold Corpse Pose
5:50 Mosey 3 Lunge Half Split to Forward Lunge Side Lunge (Skandasana) Glute Bridge to 10
5:55 Flow 3 IT band stretch Cat/Cow Pose Goddess Pose Repeat
6:00 Mosey 4 Warrior Two Pose 30 Second Vinyasa
End with Childs Pose
6:05 Flow 4 Repeat other leg Half Split to Forward Lunge
6:10 COT
6:15 End
QIC’s – Chanel (with 2.0 Mjolnir) and Stark
PAX – Nimbus, Hannibal, Huckleberry, Broomball, Huffy, Dutch
King Kong Vs Godzilla
Teams of 4 had to achieve 200 reps of each exercise. 2 Pax perform exercise while 2 Pax run the lap around the grassy knoll
18 Min Sets
Set 1 (King Kong)
1. ) Gorilla Humpers
2.) Monkey Crunches
3.) Monkey Squats
4.) Monkey Jumpers
5.) SSHs
6.) Empire State Climbers (Step Ups)
7.) Lateral Ape Hops
Set 2 (Godzilla)
1.) Alligator Merkins
2.) Crunchy Frogs
3.) Leaping Lizard Lunges (Bonnie Blaires)
4.) T Rex Merkins
5.) Ankle Biters
6.) Dive Bomber Merkins
7.) 180 Degree Burpees
COR, NOR, Hannibal was the 6. Super fun sharing a Q with you Chanel! Thanks for hosting the after party screening of the Godzilla versus Kong flick
Always an Honor
Always a Pleasure
~Stark (and Chanel)
Pax: Lonzo, Barney, Rudy, Mercy, Charlotte, Meatloaf, Woodstock
QiC: Woodstock
3Fs, Mission and principles covered.
EMOM:
1) 20 jump squats
2) 40 SSH
3) 10 Merkins to side plank (2 is 1)
4) 20 v-ups
5) 15 burpees
6) 1 minute suicide
7) rest
COT: meatloaf with a great 6, discussion about EHing and growing Maumee.
PAX: Bourbon, Griffin, Flubber, Stark, Huckleberry, mile high, coconut, hannibal, callahan, Spaulding, Jennay, woodstock
QiC: Woodstock
3Fs, Mission and principles covered.
Quick warmup then a mosy to the hill.
Partner up
Partner 1 will be doing suicides, partner 2 will be doing work as follows:
every 30 seconds rotate work until Partner 1 finishes 3 cone suicide up the hill. then flip
Round 1 (5 minutes):
30 second plank/30 second al gore.
Round 2 (5 minutes)
merkins and squats
round 3 (5 minutes)
flutter kicks / plank jack shoulder taps
round 4 (3 minutes)
burpees – 7 reps per 30 second buzzer.
round 5 (3 minutes)
lt dans – 7 reps per 30 second buzzer
Round 6 all together, use island as 4th cone. One round
– 3 EZ burpees at baseline. Burpee down, 2 Merkins, 2mtn climbers, burpee up, jump squat
Thanks for letting me cross the river 😁
Dead Musicians Society
April 25, 2021
Q: Chanel
PAX: Stalker, Ponzi, Huckelberry
Do the exercise listed when a song by that artist plays. Reps of 25 each and repeato until song is over.
Soundgarden
Merkins
Big Boy Situps
Van Halen
Jump Squats
Bonnie Blair’s 2 is 1S we
Linkin Park
Mountain Climbers 2 is 1
Shoulder Tap Plank Jacks
Alice in Chains
Chain Breakers 4 Count
Air Press
Nirvana
Mike Tyson’s
LBC’s
6: Stalker
Ruck PAX: Huffy, Reset, Geppetto, Hazmat, Lego, Casper, Dropout(Q)
Run PAX: Stark, Isosceles, Van Gogh, Bourbon, Dutch, Jennay, Spaulding
Q: Meatloaf
PAX: Huckleberry, Thai Guy
50 Cinderblock curls
50 squats
100 meter run/sprint/jog
100 Air Presses
100 American Hammers 2:1
Repeat
4.17.21 “Prime Time”
About ten minutes before the beatdown, Q locked his keys in his trunk. T-claps to Fat Amy for use of his truck to run home for a spare key and to Mercy for giving the Welcome/Core Principles/Disclaimer and leading PAX in some cadence work warmups.
PAX: Dorf (FNG), Meatloaf, Cinnamons, Wiper, Rudy, Footloose, Turkleton (FNG), Stalker, Charlotte, Zillow (FNG), Fat Amy, Mercy, Lonzo, Fraction, Woodstock, Lyman (QIC)
The Thang: 4 stations with 4 exercises, 17 reps each (today is 4/17). At each station, go through the exercises twice, then move to the next station. 8 men started at Station 1, 8 started at Station 3.
Station 1:
17 Block Squats
17 Block Calf Raises
17 Lt. Dans
17 2-tap Imperial Walkers 2:1
Repeato x2
Lunge Walk to Station 2
Station 2:
17 Tricep Dips w/block or use ledge
17 Curls
17 Bent-Over Rows
17 Block pullovers
Repeato x2
Rifle Carry block to Station 3
Station 3:
17 Crunchy Frogs
17 Big Boi Sit-ups
17 Block flutterkicks 2:1
17 Wipers 2:1
Repeato x2
Rifle Carry to Station 4
Station 4:
17 Merkins
17 Block Press
17 Carolina Dry Docks
17 Kettle Bell Swing
Repeato x2
Merkin Bunny to Station 1
Each group completed all 4 stations, but Group 1 missed out on the privilege of Merkin Bunnying back to the start.
Circle of Trust: Countorama, Name-orama, The Six was Footloose, Naming of FNGs (Dorf, Zillow, Turkleton)
As I said in the COT, one of the reasons I love this group is that, even if you are prepared and crap happens, you can count on someone to pick you up. Thanks to Fat Amy and Mercy for helping out this morning. Pleasure to lead these fine HIM and welcome to the FNGs!
9 for the ruck:
Rudy, Lonzo, Charlotte, Footloose, Nugget, Stalker, Lyman, Cinnamons, and Fraction.
3 for the run:
Woodstock, Barney, and Fat Amy.
Rucked over the bridge to the monument and down the hill and then back. Once around the theater at the end to make it to 3 miles.
Pre Ruck = Hannibal and Red Ryder
Hiked for 2.5 miles around Grand Rapids.
The Main Event!
Q:Merida
Hannibal
Red Ryder
Crackshot
Ran to Mary Jane Thurston Park with some basketballs
Played HORSE with a 5 burpee punishment if you got a letter.
Then called your shot and exercise, if you made it 5 reps, missed 10 reps
Some exercises included: Merkins, Inchworms, Lt. Dans, Absolutions, American Hammers, Big Boy sit-ups, SSHs, Leg Climbers, Carolina Dry Docs, Walking Lunges.
Ran Back
Prayers for Crackshots Uncle and Aunt.
Great day.
Backblast – April 19, 2021
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX: Lego, Geppetto, Bourbon, Stark, Landslide, Mile High, Isosceles, Casper, Venom, Spaulding, Rudy, Barney, Huckleberry
Workout: Classic Rock Monday
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”:
Run to sled hill
10 minutes of: Bear crawl up hill, five burpees at top, reverse lunge to midpoint, five squats, forward lunge to bottom, five BBSU’s. Repeato adding one rep each time.
10 minutes of: Eleven’s. Start with 10 Merkins and one Absolution
10 minutes of same as first section but start at the # of reps you finished on during the first segment and decrease reps by one after each cycle
Ended with:
Count-O-Rama – Thirteen
Name-O-Rama
The Six – Landslide. EH’d by Stark. Loves F3 for the fitness and for seeing younger guys step up and lead in the group and in the community.
Announcements – F324 on May 14-15, Q School May 1st
Prayers for Rudy’s friend Joe and his family, RR, and praise for the births of WALL-E and Moana’s babies.
Spreadsheets from the Gloom: Always an honor to lead this group!
F3 MC2
The Murph
4/20/21 at 5:30 am
PAX:
Footloose
Rudy
Mercy
Charlotte
Lonzo
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
The Murph:
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
COT:
-Mercy was the sixth
PAX: Bourbon, Hazmat, Biggie, Heisenberg, Venom, Huckleberry, Venom, Huckleberry, Coconut, Spaulding, Nitrous, Thai Guy, Jennay, Hosier, Stark, Gepetto, Huffy, Van Gogh, Lego, Casper, Chanel, Space Cowboy, Dutch
Q: Isosceles
Thang:
21s
Partner work warming up the arm, app hoping and slide n duck.
Star drill phase 1: five balls at each point, grab ball and try to hit guys as they are doing burpess (5 minutes)
Star drill phase 2: Person in star gets one ball, but has to block 4 balls that are coming from all angles. (5 minutes)
Conditioning: Walk Jog Sprint
Scrimmage: 15 mintues. If you get hit, you have to crawl to furthest middle line cone. If you don’t get hit a seond time, you are back in.
Levy on 4/20/21
PAX: Fossil, Landslide, Ticket, Bourbon, Woodstock, Flubber, Stark, Dutch, Spaulding, Barney, Meatloaf, Coconut (Q)
Intro: Mission, Core principles were reviewed.
discussed 2 components of running speed: distance covered/step and steps taken/minute while completing some cadence warm-ups:
SSH, Burpees
Range of motion, Leg motion, concentration were identified as key factors towards optimizing distance/step and steps/minute.
Run–long way around to woodland park by going through Municipal park and taking a cadence count. most pax were between 160 and 175 steps/minute.
Practiced cadence on the short loop at woodland at 170 and 180 steps/minute, and included forefoot strike practice on the 2nd lap.
Moved to form drills–butt-kick, high-knee-skip, and forefoot strike jog changing at every lamppost
Finished with a lap of the long loop with intensity ladder–easy, mid, high changing at every lamppost. Return to Levy for COT
Fossil 6.
Honored and humbled to run with such a great group of PAX today.
Q: Hannibal
Reset
Broomball
Huckleberry
Thai Guy
Chanel
Ponzi
Ran to location did 4 sets 20 each, ran to a new location repeat
1st: Absolutions,Merkins,Imperial Walkers, Air Press
2nd: American Hammers, Carolina Dry Docks, Plank Jacks, Overhead Hand Clap
3rd: BigBoys, Diamond Merkins, Jump Squats, Arm Circles
4th: Crunchy Frogs, Dive Bombers, Lunges, Chain Breakers
5th: Flutter Kicks, Wide Merkins, Mountain Climbers, Behind the back hand clap
That part went quicker than planned so circled up for pick your poison
Chanel 12(Terry Bradshaw) Burpees
Huckleberry/Thai Guy: 5 Motivators (Thai Guy had to show Huck how it was done)
Ponzi: 15 Merkins
Reset: 20 Imperial Walkers
Broomball: 10 each side Side Lunges, with open up the hip action.
Countorama, Nameorama, Announcements, Prayer.
Thank you for the 4/20 fun.
By the Numbers Ruck
Necropolis
Pax: Ponzi(Q), Reset and Lego
Mission of F3
Core Principles
Weather: Snow Flurries on April 20
35 degrees and cloudy. It’s O-H-I-O
3.25 mile Ruck to Downtown Perrysburg and back to the Necropolis.
Ended with COT
Backblast – April 21, 2021
AO: Grantland – Rotary Park – Perrysburg, OH
QIC: Geppetto
PAX: Red Ryder, Geppetto, Bourbon, Huckleberry, Hannibal
Workout: Alt Rock Wednesday
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Round One: 3 minute AMRAP of each exercise
-Step Ups/Box Jumps
-Dips
-Merkins (Incline, Decline, Regular, PAX Choice)
-Squats
-Big Boi Sit Ups
Run Parking lot to the Flag poles and back
Round Two: 2 minute AMRAP same as above – run
Round Three: 1 minute AMRAP same as above – time called
Count-O-Rama – Five
Name-O-Rama
Circle of Trust
Sharing of the six – Huckleberry – EH’d by Bourbon and The Blade. First workout was at Sidecut. Wasn’t really looking for friendships in retirement but found them with F3. Loves the Fellowship aspect!
Announcements: I forgot to ask for announcements!
Ball of Man – Prayers for homeless, prayers for everyone involved in the Floyd/Chauvin trial. Prayers for unity and for our first responders.
Spreadsheets from the Gloom: Heavy snow overnight and coldish temps kept a bunch of PAX in the fartsack. For those HIM who posted, we had some good chatter, jammed out to some good tunes and got the day started right!
It was an honor to lead.
PAX: Woodstock, Barney, Landslide, Rudy 2, Mercy, Lyman, Charlotte, Meatloaf
Q: Lonzo
Warmup: Windmills and sandbag carry while other PAX did carriers choice of an exercise.
The thang,
10 Burpees
15 Lunges (2 is 1)
20 Imperial Walkers (2 is 1)
25 Merkins
30 Plank Jacks
35 Squats
Run a lap
Repeat
COT, Lyman was the 6
Closed with a quote from DMX and Rudy did a prayer for Stephanie Doyle and her family.
Q: Meatloaf
PAX: Woodstock, Lonzo, Chanel, Rudy, Lyman, Mercy, Landslide
10 Pull-ups
20 Decline Merkins
Bear Crawl ~20 yards
20 Jump Squats
Crab Walk ~20 yards
20 American Hammers 2:1
Sprint ~40 yards
Run ~0.33 mile (We ran behind the school to the practice field and back)
Repeat
10 HIMs at the wall.
Bourbon was the 6 and he dropped some great knowledge on us.
Mile high Q.
Stark
Coconut
Hannabal
Spaulding
Huckleberry
Griffin
Callahan
Flubber
Bourbon
By the Numbers beatdown 4/22/21 @ la Biblioteca
Pax: Ponzi(Q), Footloose, Flo, Stalker, Reset, Huckleberry, Turk
Mission
Core Principles
Pneumonic: CLIMB
Group workout of three Pax combine to get 75 reps and four Pax combine to get 100 reps, one person running alternating pax (parking lot tree to bushes at road)
Round 1: Little Baby Crunches, Lunge (2×1), Imperial Walkers, Merkens, Big Boy sit-ups
Round 2: Carolina Dry Docks, Leg Lift, Iron Mikes, Mountain Climbers(2×1), Burpees
COT
Repeato
Ruck Pax: Cinnamons, Mercy, Hot Knees (FNG), Ratchet, Fraction, Footloose, Dropout (Q)
Run Pax: Lonzo, Fat Amy, Barney, Rudy, Meatloaf
Hot Knees was EH’d by Mercy
Ruck had 2.68 miles
DMX Assault
PAX: Footloose, Dorf, Meatloaf, Zillow, Ratchet, Lyman, Rudy, Fat Amy, Launchpad, Orange Kilt, Charlotte, Cinnamons, Mercy, Lonzo-Q.
Warmup: Arm circles, Windmills, and indigenous run w/ pax choice 5 rep exercise when they got to the front.
The thang:
4 stations complete work and travel to next.
Log Area
50 Presses
50 Squats with Log
Bear crawl to frog area
Frog Area
50 Flutter Kicks 2 is 1
50 penguins 2 is 1
Mosey to Bongo bars
Bongo Bars
50 Aussie pullups
50 Merkins
Mosey to Dip circle
Dip circle
50 dips
50 step-ups
Karaoke to Log area
Repeato
COT Lyman was our 6, prayers for Meatloaf’s travels and Stephanie Doyle’s family.
Great time, great company, and honor to lead.
PAX: Rudy 2
Q: Barney
Exercise 1: 11’s
Exercise 2: PAX choice Abs
Exercise 3:
10 Burpees
15 Lunges (2 is 1)
20 Imperial Walkers (2 is 1)
25 Merkins
30 Plank Jacks
35 Squats
Run a lap
Repeat x2
Sat, 4/24
RUCK: Lego, Reset, Casper, Callahan, Huffy
Run: Burbon, Stark, Spalding, Woodstock
Right Angles @ The Levy
Q: Doubtfire
Pax:
Coconut
Stark
Landslide
Barney
Mile High
Fossil
A perfect morning for running a 10k.
Started at the Levy and ran up 795 to 25 and turned right. Then up to 65 and turned right. Then proceeded to Boundary and turned right back down 795 to the Levy. We bounced back for the six at every right turn. We needed some more distance so we took a right turn at Louisiana and headed up 2nd Street another mile took three more right turns (a half circle) and proceeded back to the Levy making (mostly) right turns. Total distance covered: 6.09 miles in 56 minutes.
COR
NOR
Six: Barney
COT
PAX: Footloose, Fat Amy, Charlotte, Geppetto, Mercy, Lonzo-Q
The Thang: The Murph
1+ mile run
100 Pull ups
200 Merkins
300 Squats
1+ mile run
Mercy was the 6
Closed with a short prayer including prayers for Mercy finding a new job and for Stephanie Doyle’s family.
F3 Levis Commons
4/27/21 at 6 pm
PAX:
Thai Guy
Broom Ball
Nimbus
TuPac
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP STRETCH:
20 Count Quad Stretch (10 count each leg)
15 Wind Mills
20 Arm Circles (10 each direction)
20 Count Arms Behind Back (10 count each arm)
THANG:
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Imperial Squat Walkers
#2 (RED): American Hammers (2 is1)
#3 (WHITE): Merkins
#4 (SILVER): LBC’s
#5 (GOLD): Run
Q rolls the dice to determine the number of REPS (dice multiple by 10) with
The exception of GOLD (#5).
COOL DOWN STRETCH:
20 Side Lunges (10 each side)
10 Slow Bend Toe Touches/Calf Raises/Reach for Heavens
20 Neck Rolls (10 each direction)
COT:
Nimbus was the Sixth
Prayer Intentions: TuPac co-worker and Thai Guy’s brother-n-law.
PAX: Flo, Red Ryder, Spaulding, Huckleberry, Daly, Bourbon, Huffy
Q: Isosceles
Thang:
Track practice version 4
400m run
30 burpees
400m run
30 Plank Jack Shoulder Taps (2:1)
400m run
30 Mule Kicks
400m run
40 Mountain climbers (2:1)
200m run
40 Merkins
200m Run
40 Lt. Dan’s
200m run
50 speed skaters
100m run
100m Mogul burpees (three hops, then burpee)
Six HIMs got much better after today’s beat down.
Q- MileHigh
Barney
Woodstock
Mercy
Lonzo
Rudy
4/29/2021
Wakanda aka maumee High School
“Hit the Deck”
Lonzo, Crabby Patty, Lyman, Rudy, Mercy (Q)
Intro, Principles, Mission, Deck of Cards
It was raining, and it was time to test the F3 Deck of cards – were they truly waterproof? Only one way to find out.
If you !Q a beatdown at Wakanda, and don’t incorporate pull-ups, did you even do a beatdown?
Ace & Face cards – 10 pull-ups. Potential for 160 Pull-ups.
Diamond number cards- 10 plus the number on the card – Merkins
Clubs -10 plus the number on the card – Squats
Hearts – 10 plus the number on the card – Imperial Walkers
Spades – The number on the card – Lt Dan’s.
Joker – 1 lap
With a barely shuffled deck, drawing 2 cards at a time, there were 2 sets of 20 pullups in a row, and the Jokers were pulled back to back. The PAX did 110 pull-ups total in the gloom.
The deck of cards beatdown is a classic and easy Q, that lends itself to all sorts of variety and creativity.
COT, Announcements, Prayer intentions, and
“Whatsoever thy hand findeth to do, do it with thy might.” Ecclesiastes 9:10
Mission, principles, disclaimer gone over in fine detail with our FNG.
Pax: Gepetto, coconut, landslide, flo, Rudy, Stark, Doubtfire, huffy, sparkles, mile high, Lyman, Lego, Bourbon, FNG Daly, Woodstock
QiC: Woodstock
Warmed up with SSH, arm circles, little mosy.
Thang:
Suicides sets/5 cones
20 curls buy in/buy out per round, 3 minute limit. 30 second break.
Run suicide, then At baseline:
R1: 5 thrusters (repeat for each suicide) 3 min cap, buy in and out, 30 second rest, then repeat for
5 man makers
20 air press buy in/out
5 kb swings
5 front raises.
10 Merkins buy in/hold plank out
At baseline:
5 jump squats
5 burpees
5 Plank jack shoulder tap. 2 is 1
Stark was the 6.
FNG was named Daly.
Closed with prayer.
LEGO Birthday Beatdown
PAX:
Doubtfire
Kick Stand
Charmin
Hannibal
Huffy
Chanel
Coconut
Chopsticks
Spaulding
Reset
Wipers
Callahan
Huckleberry
Slurpee
Stark
Cobra
Casper
Space Cowboy
Rooster
Bourbon
Thai Guy
Hoser
Woodstock
LEGO (Q)
The THANG:
In honor of 46 trips around the sun for LEGO, complete 4 rounds of 6 exercises with a movement in-between each round
Each exercise do AMRAP in 45 seconds. 15 seconds rest, then next exercise.
Round 1
1) Burpees
2) Squats
3) Merkins
4) LBC’s
5) Supermans
6) Carolina Dry Docks
The movement: 2 Groups, Indigenous peoples run
Round 2
1) Surfer Get-ups
2) Bonnie Blairs
3) Diamond Merkins
4) Plank
5) American Hammers
6) Air Presses
The movement: Bidens (Bear Crawl 4 arm movements, 6 merkins until you get to the flag)
Round 3
1) Speed Bag
2) Pistol Squats
3) Wide Merkins
4) V-ups
5) Captain Morgans
6) Box Cutters
The movement: 2 Groups Do-ah-Diddys
Round 4
1) Absolutions
2) Lt Dans
3) Inchworms
4) Flutter Kicks
5) Annies
6) Mike Tysons
Another episode of “Breaking Through Your Walls” Q’ed by Huffy.
The weather was on the wet side with a steady light rain. Dispite the rain we had 10 PAX!
PAX includes Bourbon, Doubtfire, Stark, Coconut, Hannibal, Mile High, Sparkles, Spaulding, Geppetto, Huffy (Q).
We opened in the COT (Circle of Trust) with the Intro:
-F3 Stands for Fitness, Fellowship & Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our workouts are:
-Free of charge
-Open to all men
-Held outdoors, rain or shine, heat or cold
-Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-End with a Circle of Trust
The disclaimer: its you against you. If I come up with something too stupid (and I will) modify and don’t hurt yourself.
We counted off into 4 groups and got to work.
The Beatdown:
Station #1 Starting Area
A Burpees 15 Reps
B American Hammers 25 2 is 1
C Step Ups / Box Jumps 20 Reps
Proceed up the Hill Side
Station #2 South Topside
A Slow Count Merkins 20 Reps
B Big Boys (Alternating Elbows) 30 Reps
C Dips 30 Reps
Lunge to the Corner
Station #3 North Topside (near the stairs)
A Calf Raise Jump Squats 25 Reps
B Decline Merkins 25 Reps
C Imperial Double Taps 25 Reps
Down Stairs and Ramp to Hand Rails
Station #4
A Australian Push Ups 20 Reps
B Incline Close Grip Merkins (on the bar) 35 Reps
C Underhand Australian Push Ups 20 Reps
Run 2 Laps, Sprinting by the River, to Station 1
We ended in the COT. Did the Counterama/Namerama. Mile High was the 6. I am honored to consider Mile High a friend and Brother in Christ. He is and a man of the Word and of his word, who brings it to every Beatdown! We close the COT in announcements and thankful prayer. God has blessed me with F3 over 3 years ago, giving me the opportunity to get work in with the strong good men!! Thank you a for lifting me up my Brothers!!
Just Q It Backblast
Pax:
Huckleberry
Ponzi
Stalker
Nimbus
Red Ryder
Flo (Q)
Mission
Principles
COR 6
The Thang
Station HIIT Tabata Training (40sec/20sec)
Warmup
SSH
Arm Circles
Leg Stretch
Station:
Merkins & Dips
Lunges & Squats
Swings & Deadlifts
Mountain Climbers & Burpees
Suicides 1:40 sec
Rotate stations during recovery
NOR
Six: Nimbus
COT
The “Feeling Rucky Punk…..Well Do You ” Ruck another Huffy Production
Perfect weather for a Ruck.
PAX: Lyman, Ponzi, Nuggets, Huckleberry, Casper, and Huffy (Q).
PAX includes Bourbon, Doubtfire, Stark, Coconut, Hannibal, Mile High, Sparkles, Spaulding, Geppetto, Huffy (Q).
We opened in the COT (Circle of Trust) with the usual intro:
-F3 Stands for Fitness, Fellowship & Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our workouts are:
-Free of charge
-Open to all men
-Held outdoors, rain or shine, heat or cold
-Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-End with a Circle of Trust
The disclaimer: its you against you. If I come up with something too stupid (and I will) modify and don’t hurt yourself.
The Ruck:
Simple Ruck laced with great fellowship, and some pretty good speed. 3.25 miles crossing over into Maumee where we rucked to the Maumee River Overlook on the northside of the bridge. Nothing too stupid this time, so not the typical Huffy Ruck, but it turned out good with some great conversations!
We ended in the COT (Circle of Trust) where we did the Counterama/Namerama where Ponzi was the 6. Seems like everyone in F3 is a friend and a Brother to me! Ponzi is no exception! I have enjoyed seeing Ponzi continuing to grow into a stronger man and a stronger leader. I am blessed to have Ponzi as a friend and Brother. I feel like a broken record but this is just how F3 is. Good men helping good men grow into high impact great men! We ended in announcements and prayers. I am a Blessed man being a part of F3! God Bless All My F3 Brothers!!
Q: Smokey
PAX: Crackshot, Merida
The Thang
Plays 5 songs and did different exercises to each song
Set 1
Sally – merkins
Girls – dips
Happy – burbees
Chainsaw – American hammers
Let the sparks fly – curls, presses, arm extension, burbee
Set 2
Sally – squats
Girls – calf raises
Happy – Absolutions
Chainsaw – hello dollies
Let the sparks fly – curls, presses, arm extension, burbee
Set 3
Sally – leg lifts
Girls – assuie pull ups
Happy – .an makers
Chainsaw – Carolina dry docks
Let the sparks fly – curls, presses, arm extension, burbee
COT we prayed for crackshot’s uncle, and the people wpuld stop loving the minds over everything, also for law enforcement that can keep safe and remember why they do there jobs.
It’s always an honor to lead these guys
Smokey
Pax: Barney, Huckleberry, VanGogh
Q: VanGogh
Workout:
100 squats
Lap around track
90 merkins
Lap
80 big boy sit ups
Lap
70 squats, Lap
60 merkins, Lap
50 big boys, Lap
40 squats, Lap
30 merkins, lap
20 big boys lap
10 burpees, lap
May 3, 2021
53 degrees. Light yet refreshing rain.
11 Pax showed up for The Murph. Of note: this week Lt. Murphy would have turned 45 years old. His nickname was The Protector. A reminder that we are called to be protectors of our M, our 2.0’s, our extended family but also protectors of our eyes, mouths, and hearts.
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Q:
Doubtfire
Pax:
Woodstock
Sparkles
Spaulding
Meatloaf
Callahan
Rudy
Coconut
Isosceles
Stark
Lego
COR
NOR
Six: Rudy.
The Early PAX Gets the Burn! 5:30 Beatdown at the Fortress. …Another Huffy Production
PAX: Huckleberry, Isosceles, Lego, Charmin, Doubtfire, Jennay, Bourbon, Stark, Spaulding, Coconut, Mercy, Footloose, Hannibal, Munson, Kickstand, Flo, Fat Amy, Huffy (Q)
We opened in the COT (Circle of Trust) with the usual intro:
-F3 Stands for Fitness, Fellowship & Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our workouts are:
-Free of charge
-Open to all men
-Held outdoors, rain or shine, heat or cold
-Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-End with a Circle of Trust
The disclaimer: its you against you. If I come up with something too stupid (and I will) modify and don’t hurt yourself.
We warmed up with SSH and Chain Breakers. Ran a lap around the short loop where there were 4 stations set up and did some demos of new exercises. We then broke into 4 groups and got busy.
The Beatdown:
STATION #1
Round #1
Pull-Ups / Chin-Ups Max Reps
Crunchy Frog 25 Reps
Round #2
Step-Up Knee Ups 20 Each Side
Dips 30 Reps
STATION #2
Round #1
Burpees 15 Reps
Imperial Walk Squats 20 2 is 1
Round #2
Superman Tuck Merkins 15 Reps
American Hammers 30 Reps
STATION #3
Round #1
Butt-Kicks There / High Knee Back 1 Rnd Trip
Sprint (There, Rest 10 Sec, Back) 1 Rnd Trip
Round #2
Cariocas 1 Rnd Trip
Sprint 1 Rnd Trip
STATION #4
Round #1
Calf Raise Jump Squats 25 Each Side
Diamond Merkins 25 Reps
Round #2
Jump Tucks 25 Reps
Stagger Merkins (1 Hand Forward) 15 Each Hand
After everyone completed the 2nd round, Coconut jumped in and led everyone in some burpees while I set out the cones for Ultimate Frisby with a classic Heads vs Hats competition. The good guys won since everyone got in a solid workout.
We then went into the COT with the Count-O-Rama / Name-O-Rama where Charmin was the 6. He went over what f3 has meant to him over the years and through quite a few injuries the most men would have used as an excuse to quite. Through all the crap I’m impressed as could be with your grit and determination. You kick ass my Brother!
After the 6 we did announcements and ended in prayer.
What F3 is about: After the COT was done the PAX kicked in and helped me get all my stuff together without even being asked. The charcter of the F3 men is awesome!! Never cease in showing up and showing out!!
On to the Q School where Iso and the leadership put on an awesome class in the what and why of F3 Leadership! Nice work Gentlemen!!
Mission, Principles, disclaimer, 3 Fs all covered.
Pax: Hot knee, Rudy, Charlotte, Cinnamons, Lonzo, Barney, Woodstock
QiC: Woodstock
Covered about 3 miles, to the monument. Did a bunch of cadence pt with rucks.
COT
3Fs, Mission, Principles, Disclaimer
PAX: Charlotte, Wipers, Rudy, Orange Kilt, Lonzo, Chanel, Turkelton, Cinnamons, Woodstock
QiC: Woodstock
EMOM: 10 Merkins.
After completing each round, run 1 theater lap. Up button is to make any Merkins you missed before starting next round.
Rnd 1: 100 squats with block
Rnd 2: 100 Curls
Rnd 3: 100 flutter kicks, up button with block
Rnd 4: 200 jump rope or 100 double under
Rnd 5: 100 shoulder press w/block or 50 thrusters
Rnd 6: 100 kb swings
Rnd 7: 100 tricep press
Rnd 8: 50 plank jacks (2 is 1)
Rnd 9: 50 burpees (no one finished)
COT, Chanel was the 6.
May the Fourth Burp With You
PAX – Spalding, Doubtfire, Stark, Dutch, Fossil, Coconut, Barney(Q)
The PAX battled their way through the misty, humid rainforests of Endor in search of Burpees. Members of the run group were asked questions from the Original Series of Star Wars. Right answers were rewarded with 5 burpees, wrong answers with 10. Get it right on appeal, -2.
The PAX found their 74-Z speeder bikes back at the Levy after about a 5 mile trek and endless amounts of burpees; ending with the COT and Fossil as the 6.
Intro, 5 core principles, mission of F3
Rudy, Lonzo, Landslide, Charlotte, Woostock, Footloose, Mercy (Q)
Murph, same as it ever was. As hard as normal. Great weather.
Kudos to Rudy and Woodstock doing Murph yesterday and today.
1 mile run to keener, 100 pullups. 200 merkins. 300 squats. Mile run back.
COT. Prayer for Woodstock’s M and Rockwell’s M
Fourth Ruck @Necropolis May 4, 2021
Pax: Ponzi(Q) and Casper
Mission
Core Principles
Ruck to downtown Maumee and return 3 miles
COT
Q: Meatloaf
PAX: Footloose, Lonzo, Landslide, Charolette, Woodstock, Barney, Rudy
20, 40, 60, 80, 100
Imperial Walkers: 220
Air Presses: 300
Diamond Merkins: 100
Bonnie Blairs: 80
Leg Raises: 200
05/05/2021 – Six Easy Exercises:
Date: 05/05/2021
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park
Q: Bourbon
PAX: 8 Total – Red Ryder, Geppetto, Huffy, Chanel, Fossil, Hannibal, Huckleberry, and Bourbon (Q).
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The PAX missed the first try and suffered a 5-burpee penalty. Nailed it on their second attempt.
• Six Easy Exercises:
o Put a six-sided die in the middle of the parking lot and setup 6 cones around the AO
o Split teams into even numbers (count by 4)
o Each team starts at that respective cone (team 1 starts at cone 1, etc.)
o Once the team completes their set of reps/exercises, they run the perimeter of the tennis courts, then run back to die and roll to find out where they go next
o Exercises and reps:
1. Absolutions – 10 reps per team member (count as a total so all finish together; example: 3 team members = 30 absolutions; need to complete 30 as a team)
2. Burpees – 20 reps per team member
3. Lt. Dans – 30 reps per team member
4. Flutter Kicks (4-count in cadence) – 40 reps per team member
5. Side Straddle Hops (4-count in cadence) – 50 reps per team member
6. Merkins – 60 reps per team member
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Hannibal.
• Announcements
• COT / Prayers and Intentions
PAX= me, myself and I
1 man got together for a get happy beat down.
The main portion of the workout began with BLIMPS, that is burpees, lunges Imperial squattt Walker’s merkins, plank Jacks shoulder Taps and squats.
began with the first round of one rep each followed by the second round two reps the third round four reps Etc doubling each time.
Between rounds we also did a lap runas.
Welcome to F3: fitness – fellowship – faith
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
COUNTORAMA
The Thang:
We completed the following 3 times with 0:30 intervals
SSH
Run
Cherry picker squats
Run
Spider man merkins
Run
Warrior lunges
Run
Starfish sit up
Run
Inch Worm Merkins
Run
Shoulder taps
Run
Burpee
Run
Monkey humpers
Run
Mike Tyson
Run – to the playground
6 rounds of the following: 0:20 intervals
Pull-ups
Merkins
COT:
Countorama
Nameorama
Footloose (Q)
Charlotte
Lonzo
Mercy
Flo
Landslide
Rudy
Crabby Patty
6
Announcements
Prayer
Feeling 22
May 6, 2021
Q: Chanel
PAX: Huckleberry, Turkleton, Ponzi
Went over the five core principles and then got into it!
Complete 22 reps of each exercise at each station and then run to the next cone. This is a group workout. When you finish, hold plank or Al Gore until all Pax are finished.
Cone 1:
Merkins
Side Straddle Hop
Squats
Cone 2:
Big Boy Situps
Flutter Kicks (2is1)
Jump Squats
Cone 3:
Imperial Walkers (2is1)
LBC’s
Lunges (2is1)
Cone 4:
Burpees
Air Press
Lt. Dans
Cone 5:
Mike Tyson’s
Plank Jack Shoulder Taps
Bonnie Blairs (2is1)
Cone 6:
Freddie Mercurys (2is1)
Hand Release Merkins
Wide Squats
Cone 7:
Mountain Climbers (2is1)
American Hammers (2is1)
Monkey Humpers
We made it through all 7 rounds plus a bonus round. We ran 1.2 miles total.
Turkleton was the 6.
QIC – Stark
PAX – Chanel, Coconut, Flubber with 2.0 Griffin, Huckleberry, Jennay, Huffy, Geppetto, Doubtfire, Jeggings, Spaulding, Isosceles
The Thang
Mt. Burpkin (It all there in the name)
Climb the mountain consisting of Burpees, Merkins and Mountain Climbers
Cadence for warmup of burpees, merkins, and mountain climbers
1 Burpee, 2 Merkins, 3 MCs
then
2, 4, 6
3, 6, 9
….all the way to 10, 20, 30.
Repeat level 10 and head back down the mountain
*Every third level you complete you run up the steps and back down the ramp
**Every once in a while a disaster would strike (avalanche, mountain goat in our way, you know, typical encounters on a mountain climb). YHC just yelled out random workouts for a break in the climb
40, 2 is 1, American hammers to move the boulders.
20 Box jumps to get over the goat
COR, NOR, Geppetto was the six. Strong push from Coconut and Spaulding to finish the whole climb and decent. All the other PAX pushed it hard and reached new heights on their climb. Credit to Jennay for the sunrise photography and coining the term “Swamp Stains” (the puddles of sweat under each Pax’s area from the snot woggler of a workout)
Always my Pleasure
Always my Honor
~Stark
22 High Impact Men gathered in the beautiful gloom to get our hearts pumping!
Q: Hannibal
Round-Up (FNG)
Sherpa (FNG)
Bullet (FNG)
Stark
Bourbon
Hoser
Doubtfire
Coconut
Chopstick
Venom
Kickstand
Heisenberg
Charmin
Chanel
Flo
Landslide
Wipers
Spaulding
Jennay
Casper
Nimbus
We played the Back Nine plus 2 more holes of disk golf.
We split into 5 teams. One player from each team threw while all others did two exercises in sets of twenty repeating. Players that threw were running to each throw. When the throwers got to the baskets the rest of the men sprinted to join them and did one burpee for each stroke their teammate had that hole. Mosey between holes. Throwers and exercises switched each hole.
Exercises for each hole:
10: Big Boy Situps and Airpress
11: Merkins and Rockettes
12: Lunges and Supermans
13: American Hammers and Overhead Hand Clap
14: Mike Tyson’s and Calf Raise
15: Speed Skaters and Peeing Dog
16: Flutter Kicks and Arm Circles
17: Carolina Dry Docks and Side Lunges
18: Squats and Bird Dogs
1: Monkey Humpers and Pickle Pounders
2: Imperial Walkers and Shadow Boxing
It was a pleasure to lead.
PAX: Meatloaf, Thai Guy, Huckleberry, Cinnamons, Charlotte, Mercy, Footloose, Rudy, Dropout, Dorf, Woodstock, Lonzo-Q
Warmup: Newly named “Kevorkian Run,” which is an Indian Run, but when the PAX got to the front they chose a workout for everyone to do 5 reps of.
Motivators count down from 7. Perfect cadence with everyone calling out the count, except one slip by me.
The Thang: All with Ruck or Weighted Vest On
Round Curls Presses KB swings Merkins Tricep Ext.
1 100
2 50 75
3 40 50 40
4 30 30 30 30
5 20 20 20 20 20
6 10 10 10 10 10
After each Round
20 Block Squats
THEN LAP
Ruck Lap – Around theater
Most got close to finishing but I believe Cinnamons was the only one that finished completely.
NOR, COT. Mercy was the six. Closed with a short prayer, including prayers for Mercy’s job search (probably because Bourbon left him), and safe travels for Dorf and family.
This was a good one and an honor to lead!
Ruck Pax: Cinnamons, Mercy, Charlotte, Rudy, Meatloaf, Footloose, Dropout (Q)
Run Pax: Lonzo, Barney, Woodstock
Ruck had 3.3miles
Q Source Topic 4.9 Missionality
Pax
Lego
Casper
Flo (Q)
2.5 mile ruck discussing Missionality and specifically is F3 Black Swamp achieving success on all 3 F’s.
Pax: Barney, Huckleberry, Thai Guy, Woodstock, Rudy
Q: Rudy
Workout:
144 Side Straddle Hops
132 Big Boy Situps
120 Plank jacks
108 Flutter kicks 2 is 1
96 Merkins
84 LBCs
72 Carolina Dry Docks
60 Squats
48 Imperial Walkers 2 is 1
36 Inch Worms
24 Lunges 2 is 1
12 Burpees
Q: Meatloaf
PAX: Sparkles, Mile High, Geppetto, Stark, Landslide, Turkleton, Doubtfire, Ringo, Rudy, Fossil, Huckleberry, Lego, Coconut, Bourbon
20 Overhead Press
20 Bent over row
40 Flutterkick w/ block
20 Merkins
20 Pickle pounders
40 Mountain Climbers
20 Jump Squats
20 Lunges
40 Imperial Walkers
20 Leg Raises
20 Scissor kicks
40 LBCs
repeat
Mission
5 Core Principles: F.O.O.L.E.
The Murph
1 mile run to Keener park
100 pull-ups
200 merkins
300 squats
1 mile run back to Monclova Community Center
Countorama
Nameorama
6 – Huckleberry
Announcements
Prayer
PAX:
Q – Footloose
Fat Amy
Thai Guy
Rudy
Wicked
Isosceles
Lonzo
Huckleberry
Mercy
Q: Meatloaf
PAX: Flubber, Space Cowboy, Stark, Woodstock, Barney, Van Gogh, Spaulding, Doubtfire, Coconut, Mile High, Bourbon
PT Ruck @Necropolis May 11, 2021
Pax: Ponzi(Q), Casper, Jeggings
Mission
Core Principles
Ruck the Necropolis along Maumee River to Orleasn Park and return approximately 3 miles
COT
Deck of Cards Beatdown
Welcome
Principles
Pax
Huckleberry
Ponzi
Hawkeye
Shawshank
Flo (Q)
The Thang:
HIIT/Tabata Beatdown 40sec exercise 20sec recovery. Deck of Cards using 2-7
Exercises by suit: Spades-Swings Clubs-Squat Thrusters Hearts-Hand Release Merkins Diamonds-Rows.
Whenever a 2, 4 or 6 is drawn add LBCs, Flutter Kicks or American Hammers respectively in addition to the suit exercise.
Cool down
COR
NOR
Six was Hawkeye
COT
Q: Rudy
PAX: Footloose, Lonzo, Landslide, Mercy, Charolette, Woodstock, Barney, Rudy
Burpees 55
Squats 55
Pushups 55
Lt Dan 55
Imperial Walkers 55
Plank Jack 55
4/13/21 – O of Fun for F3 Black Swamp’s Trip Around the Sun
Q – Callahan
AO – The Wall
Pax – Gepetto, Doubtfire, Mile High, Red Ryder, Flo, Iso, Stark, Mantis (FNG – Paul Kobler), Thai Guy, Ticket, Space Cowboy, Chanel, Griffin, Flubber, Venom, Huckleberry, Spaulding, Bourbon, Jeggings, Coconut, Jennay, Hannibal, Callahan
Open – Mission/5 Core Principles/Disclaimer
Welcomed FNG
Cadence warm-up – announced annual stats.
2 mins workout w/ 2 laps around circle
merkins
BBS
Lt dans
Burpees
Leg lifts
Sumo squats
Dips
Close – NOR – COR – The 6 – Named new FNG – COT
Q: Smokey
PAX: Crackshot, Merida
The Thang
Star wars vs star trek
Over all we did these numbers
55 merkins
58 squats
20 hello dollies
93 air presses
11 burbees
20 absolution
21 leg lifts
89 calf raises
COT continued pray for crackshot’s uncle. And Smokey Work situation
It’s always an honor to lead these guys
Smokey
The ruck was me and red Ryder
QIC – Stark
PAX – Ponzi, TuPac, Chanel, Woodstock with 2.0 FNG Ender, Lyman, Huckleberry, Thai Guy,
The Thang
Warmup – The Heat is on by Glen Frey. Hold AL Gore, transition to hot feet upon Q signal. Up Down every time he says HEAT.
Paula Abdul, 2 steps forward 1 step back
Each cone 20 reps
Round 1
Forward movement – TX Hand Release Merkins
Backwards – Box Cutters
Suicide back to Start
Round 2
Angle Grinders
Leg Levers
Suicide back to Start
Round 3
Plank Tuck Jacks
Cross Body Big boy sit ups
Finish with 20 bonus Merkins
COR, NOR, Woodstock was the six, and ended with a fricken BOM!! F U Covid!!
Always an Honor
Always my Pleasure
~Stark
PAX – Rudy, Wicked, Barney (Q)
Workout –
7 Way Hips
Inside Leg Lifts
SloMo Mountain Climbers
Lots of Squats
Wall Sits
Lt. Dan’s
Imperial Walkers
1 Mile of Running throughout workout
Dead Musicians Society 2.0
May 12, 2021
Q: Chanel
PAX: Hannibal, Venom, Spaulding, Huckleberry, Space Cowboy, Mile High, Berretta, Bourban
Do the exercise listed when a song by that artist plays. Reps of 25 each and repeato until song is over.
Soundgarden
Merkins
Big Boy Situps
Squats
Van Halen
Jump Squats
Bonnie Blair’s (2 is 1)
Imperial Walkers
Linkin Park
Mountain Climbers (2 is 1)
Flutter Kicks
Shoulder Tap Plank Jacks
Alice in Chains
Chain Breakers (4 Count)
Air Press
Imperial Walkers
Nirvana
Mike Tyson’s
LBC’s
Burpees
Plus one surpeleise Song- Drowning Pool- Let the Bodies Hit the Floor- all Burpies
Hanibal was the 6.
F3 Baseball:
PAX:
LEGO (Q)
Fossil
Landslide
Doubtfire
Peach
Venom
Lyman
Callahan
Van Gogh
Geppetto
Sparkles
Spaulding
Bourbon
Turkleton
Isosceles
Huckleberry
Rudy
Stark
The THANG: (Play Ball!)
Mosey over to the baseball diamond after getting into teams of 4 or 5.
Each PAX starts at a base so each team has 1 PAX at each base. AMRAP unless you are at home plate.
1st Base does Squats
2nd Base does markins
3rd Base Big Boy Sit-ups
On-deck circle: Air Presses
Home Plate: 15 burpess
Once PAX does 15 burpees, move to 1st to advance the runners one base. Each time a PAX crosses home plate, throw a card into the bucket to keep score.
Each “inning” is 4 minutes long and defines the movement between bases.
1st inning: Sprint
2nd Inning: Lunge walk
3rd: Bear Crawl
4th: Crab Walk
5th: Duck Walk
6th: Bear Crawl
7th: Lunge Walk
CoT: 18 strong for a beautiful day. Lyman was the Six. Prayed for our brothers and to start the week off right.
I will be there
Planning o be there
Planning on attending
Great weather and a great showing 9 HIMs
The Q. Mile high
The six. Dutch
Woodstock
Coconut
Spaulding
Doubtfire
Landslide
Fossil
Flubber
Mission
5 Core Principles: F.O.O.L.E.
The Murph
1 mile run to Keener park
100 pull-ups
200 merkins
300 squats
1 mile run back to Monclova Community Center
Countorama
Nameorama
6 – Rudy
Prayer
PAX:
Q – Rudy
Footloose
Thai Guy
Wicked
Lonzo
Mercy
Fat Amy Lonzo Mercy Lyman Footloose Landslide Crabby Patty Meatloaf Rudy Woodstock
QiC Woodstock
Every 5 minutes, run a lap around the front loop (~.3 miles)
Do all exercises, starting with 10, then 9/8/7…1. follow each set of 10/9/8 with 10 4 ct flutter kicks, 10 lbcs, 10 each side crunches:
Pullups
Merkins
Squats
Diamond Merkins
Air press (*2)
Prisoner squat
Mike tyson
Had the first Black Swamp Ball of Man. Landslide was the 6.
Happy anniversary Black Swamp!
Dan Vs. Cindy
PAX: Lyman, Mercy, Fat Amy, Rudy, Lonzo, Woodstock, Meatloaf, Barney(Q)
The Thang:
Round 1:
Block Merkins 1:1
Block Raises
Squat Thrusters
Sit-up Thrusters
Bear Crawl to Cone – Lt. Dan’s – Lunge Walk Back
Start with 5 reps of each, then increase to 10, 15, etc…
Intermission – Suicides
Round 2
Man Makers
Rows
Block Squats
Block Solution(Like an Absolution, but add in Merkins on a block)
Rifle Carry to Cone – Lt. Dan’s – Merkin Bunny Back
Intermission – Suicides
Round 3
All the exercises from above…
COT
6: Woodstock
13 HIMs packed Grantland and competed to make them selves better.
The Q Mile high
The six Geppetto
Bourbon
Sparkles
Daly
Sharmon
Hannibal
Callahan
Red Ryder
Huckleberry
Shawshank
Ticket
Mantis
Thank you all honored to lead.
Four Corners 2021
May 18, 2021
Q: Chanel
PAX: Meatloaf, Huckelberry, Tupac, Bonds, Nimbus, Ponzi, Huffy, Ant Man, Hannibal, Hawkeye
The exercises were:
Corner 1: 20 Reps
Merkins
Squats
Side Straddle Hops- 2 is 1
Corner 2: 20 Reps
Burpees
American Hammers- 2 is 1
Imperial Walker- 2 is 1
Corner 3: 20 Reps
Jump Squat
Lieutenant Dan’s
Hand Release Merkins
Corner 4: 15 Reps
Merkins Burpees Jump Squat
Squats American Hammers- 2 is 1 Lieutenant Dan’s
Side Straddle Hops Imperial Walker- 2 is 1 Hand Release Merkins
1 PAX completed the circuit three times. Most completed it 2 + times.
Nimbus was the 6.
We had 11 great guys attend our beatdown. They include and FNG, Robert “Data” Connor, Ben Rudy Hoipkemier, Josh Lonzo Hoot, Richard Fraction Altman, Eric Isosceles Puffenberger, Dave Lyman Ramsey, Josh Woodstock Brown, Alec Meatloaf Falkenberg,
Steve Footloose Mohr, Charlotte and the Q Mark Landslide Trimble. The beatdown consisted of four stations around the drive where you completed a set at a station and moved onto the next station. At station one we did 30 Big Boy sit ups, 20 Merkins and 15 to each side sit throughs. At station two we did 20 starfish sit ups,2=1, 20 diamond merkins, and 30 LBCs. At station three we did 30 freddy mercurys, 2=1, 15 burpees, 30 flutter kicks, 2=1. and at station 4 we did 30 American Hammers, 20 Mike Tysons, and 30 Hello Dollys. We named our FNG and ended in a circle of trust.
Backblast – May 20, 2021
AO: The Wall – RIverside Park – Perrysburg, OH
QIC: Geppetto
PAX: Red Ryder, Geppetto, Bourbon, Huckleberry, Hannibal, Stark, Mile High, Beretta, Jennay, Canteen, Chanel, Jimmy Dean, Hazmat, Casper, Peach, Coconut, Mantis
Workout: I Apologize For Nothing
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Mental Health Stats:
1 in 5 US adults experiences some form of mental illness = 5 burpees in cadence
1 in 20 US adults experiences SERIOUS mental illness = 20 SSH in cadence
Average delay between symptom onset and treatment is 11 years! = 11 Squats in cadence
The Thang:
Carry Blocks/Sandbags to Hood Park (overhead if you can) Modification – shoulder carry or carry on back
Murder Bunny to 1st base – leave block/bag there
Lunge walk down hill
Bear crawl to your block
Murder bunny to 2nd base
Lunge walk down hill
Bear crawl to your block
Murder Bunny to 3rd base
Lunge Walk down hill
Bear crawl to your block
Murder Bunny to 4th cone
Carry your block through Hood Park and down the stairs
Repeato until time is called
Carry blocks back to The Wall
Mental Health Discussion
Quote from CS Lewis:
Mental pain is less dramatic than physical pain, but it is more common and also more hard to bear. The frequent attempt to conceal mental pain increases the burden: It is easier to say “my tooth is aching” than to say “My heart is broken.”
Open up for PAX discussion: PAX shared some of their mental health struggles
Count o Rama – 17!
Name o Rama
The Six – Mantis
BOM w/prayer:
Heavenly Father, giver of life and health: Comfort and relieve those challenged by serious and chronic mental and emotional illnesses. Give your power of healing to those who minister to their needs, that they may be strengthened in their weakness and have confidence in your loving care; through Jesus Christ our Lord. Amen.
Backblast for La Biblioteca 05/20/2021
Bringing HEAT 05/20
Pax: Ponzi(Q), Woodstock and Huckleberry
F2 Mission and 5 Core Principles
Warmup: Windmills and Side lunges
20 Reps per exercise and complete 5 rounds of the five exercises
1. Big Boy Situps 20 reps
2. Arm Curls w/coupon 20 reps
3. Little Baby Crunches 20 reps
4. Rows (upright) w/coupon 20 reps
5. High Knees 20 reps
REPEATO #1-5 until completed 5 rounds
Final exercise is AL GORE w/ Sally Up Down
COT
PAX: Geppetto, Flo, Raven, Geddy, Mantis, Huffy, Peach, Hazmat, Lego
Q: Isosceles
The Ruck: 60lb sandbag as coupon. Carried the F3blackswamp flag for the first time since Covid.
Rucked to the east of the fort, down to new trail on the perrysburg side of the bridge. Rucked to water plant at New Orleans, but front street to second road, then back to the fort. Couple hills were challenging for those carrying the coupon. Got back 10 minutes early and did PT. Squats, burpees, and merkins with ruck sacks.
Felt great to bring the coupon and flag back. Guys kept a nice pace and everyone was sweating by the end of the PT. Great group of HIMs.
Black Tahoe Ruck
Pax
Lego
Huffy
Red Ryder
Mantis
Flo (Q)
2.5 mile ruck discussing the use of the black Tahoe treatment (several Q Source topics refer to this technique to remove toxicity or poor leadership).
PAX: Meatloaf, Barney(Q)
The Thang:
800 Meter Warm Up
20 Squats
20 Lunges
:30 second Wall Sit
20 Leg Raises
400 meter at 1:30
Repeat 5x
800 Meter Cool Down
Q: Crackshot
PAX: Smokey, Merida, Hannibal, and Pita(FNG)
Brother’s Keeper
What we did
4 rounds of exercises and 5 stations per round. Each round lasted 10 minutes with 2 minute breaks between rounds, and we switched stations when the person at station 1 completed their exercise.
Round 1
Station1 Rifle carry with block
Station 2 mericans
Station3 lunges with block
Station 4 jab/cross
Station 5 squats
Round 2
Station 1 rifle carry with block
Station 2 bicycles
Station 3 leg climbs
Station 4 hook/uppercut
Station 5 step ups with block
Round 3
Station 1 rifle carry with block
Station 2 hammers
Station 3 skaters
Station 4 forward kick/donkey kick
Station 5 big boys with block
Round 4
Station 1 rifle carry with block
Station 2 scissors
Station 3 v up rollup
Station4 full combo (jab cross hook uppercut)
Station 5 calf raises with block
Finished with murder bunnies
Intro, Mission, Principles.
Runners: Barney, Woodstock, Lonzo, Rudy,
Ruckers: Footloose, Cinnamons, Charlotte, Mercy (q)
Ruck and Run – Mercy Q’d the ruck with a 60# sandbag, the runners wimped out and didn’t carry anything.
COT combined with beatdown
Intro: Principles, Mission, explanation of Beatdown
PAX: Cinnamons, Turkleton, Lonzo, Lyman, Orange Kilt, Charlotte, Woodstock, Mercy (q), Rudy, Footloose
Mercy pulled out 2 of the greatest hits, and although there are multiple great hits at the Battlefield, we borrowed from Stark’s “Department Store Dash”, and Jimmy Dean’s “Mall Walking” – this is the name I applied to JD’s format.
We made it up and down the mall twice – Dept Store Dashing down, and Mall Walking back.
Dept Store Dash: At each door entrance, the PAX do a set number of reps. The first to be done calls “done!” and they have earned double reps at next door entrance. Repeat this at every door entrance.
First time down: 5 merkins, winner gets 10.
Second time down: 3 Lt Dans, Winner gets 6.
Mall Walking – at each Flower pot, trash can, and bench, an exercise is assigned. There are a lot of benches at Fallen Timbers.
First time down: Flower Pot – 10 Air presses 2 is 1, trash can – 10 air presses, bench – 10 lunges 1 is 1.
Second time down: Flower Pot – 10 Air presses 2 is 1, trash can – 10 air presses, bench – 10 merkins.
ON first time down, Maxx Fitness was not open. A man in his Jeep was parked, waiting for the doors to open at 0700. As we passed him doing merkins at every door, he asked us if we were the group running during COVID- yes, we were outside, doing work with distance, still pushing and accelerating while minimzing risk. We EH’d him, gave him our website. Gyms were shut down, but not F3.
Also of note, there are an enormous amount of benches.
It was a joy to be at the beatdown with friends with sun shining, and sweat glistening on our bodies.
We ended with COT – announcements and prayer. Turkleton was the 6.
5/22/21 – Mulching Mayhem
Q – Jennay
AO – The Fortress
Pax
Jennay, Sherpa, Beretta, Nimbus, Flo, Huffy, Mile High, Ringo, Nitrous, Venom, Pink Panther, Red Rider, Stark, Coconut, FNG (Gecko), Callahan, Bourbon, Spaulding, Hazmat, Huckleberry, Charmin, Space Cowboy, Roundup
Open – Mission/5 Core Principals/Disclaimer
Thang
HIIT – Pax will do AMRAP for 45 seconds and then rest for 15. Repeato 3 Times (4 Total)
Moves
Bonnie Blairs
180 Burpees
Tuck Jump / Side Straddle Hop Combo (2 and 2)
Ready, Set, Go – 1 Leg Isolated
Plank Jacks / Mtn Climber Combo (2 Plank Jacks and 4 Mtn Climbers)
Ultimate Frisbee
Pax separated into 2 groups (Shirts vs Skins) and played the remainder of the time in Ultimate Frisbee.
Ended with COR – NOR and the 6 (Red Rider)
The 60ish Ruck
Mission
Principles
Pax
Mantis
Red Ryder
Hazmat
Space Cowboy
Geppetto
Hannibal
Ponzi
Flo (Q)
Rucked 2.9 miles with rotating 60lb sandbag and 60lb barbell. Successfully navigated the area around the fort making our way across the river to Sidecut park before being “discovered” by the rebel runners. Finished with eight 4 count Merkins with rucks on.
COR
Six was Hannibal
NOR
COT
5/24/2021
Mission & Core principles
The Murph
Official distance is 1.25 miles to park and back
100 pull ups
200 merkins
300 squats
Huckleberry completed with vest… mad respect!
Countorama, Nameorama, 6, Announcements, Prayer
Pax:
Charlotte (6)
Mercy
Footloose
Rudy
Lonzo
Huckleberry
Fat Amy (Q)
A Counting Five to Five
Pax: Ponzi(Q), Huckleberry, Antman, Chanel, Bonds, Red Rider
Mission
Core Principles
Warmup: arm circles , windmills, side lunges
Workout dictated by roll of the dice with 25 reps each exercise including Merkens, burpees, side saddle hops, crunches and squats
Mosey around the grassy area
Warm down: arm circles, etc
COT
Sixth: Ponzi
The Tin Lizzie
QIC: Jimmy Dean
PAX: Jimmy Dean, Bourbon, Ticket, Peach, Hannibal, Geppetto, Huckleberry, Socrates, Dutch, Red Ryder
After going over the mission of F3 and the 5 core principles, the PAX got to work. YHC explained that on this date, May 26th 1927, Henry Ford produced the 15th million and final Model T.
In the COT, prayers were lifted up for those we kept in our hearts.
Always an honor to lead this group of men! Aye!
THE THANG: Warm-up with SSH, windmills and chain breakers.
The parking lot was set up as a factory line. Each station had 15 reps of an exercise, as the PAX moved to the next station the exercise built upon the previous one. After the 4th station, the PAX took a lap around the field (about a half mile) came back to station 1 for the 2nd round of exercises, then the 3rd and 4th.
Round 1:
· Horsey-Ups
· Merkins
· Jump Squats
· Burpees
Round 2:
· LBCs
· Flutter kicks (2:1)
· Imperial Walkers
· Freddie Mercurys (2:1)
Round 3:
· Lunges (2:1)
· Squats
· Lt Dans
· Lt Dangers (Lt Dan with burpee instead of squat)
Round 4:
· Bear crawl to next station
· High knees to next station
· Butt kicks to next station
· Hand-Release Burpees
Field of Dreaming
PAX: Meatloaf, Lyman, Woodstock, Lonzo, Data, Fraction, Rudy, Footloose, Barney, Mercy (q)
Intro – Mission, Principles, intro to beatdown
Have you ever wanted to sleep in, maybe sleep forever? The Q woke up at 0445 and wanted to sleep more, but there was work to be done. It was a simple task, and the Q could’ve communicated the beatdown format better, but his plan to be 10 minutes early to the AO was derailed by a train.
(Why are trains still a thing?!)
Arriving 3 minutes ahead, the Q learned a lesson (2 is 1, 1 is none applies to plans too). However, the beatdown was simple.
Merkins
Squats
Pull-ups
Tricep dips
4 stations, spread apart at a reasonable distance. Run to each station.
1 rep at each station, followed by 2 reps at each station. THen 3, then 4, and keep increasing by 1 rep until beatdown is over.
The PAX had split up and started at each station, anticipating a bottleneck at the pullups. The PAX adjusted on their own in the middle of the beatdown to solve the bottleneck. Things worked out. Around rep # 7 or 8, things started becoming challenging.
The best number of the PAX was finishing 15.
After time was called, and the PAX circled up in the pavilion, the refreshing sprinkle turned into a harder rain. Rudy2 helped the PAX learn a complicated formula to count their reps. To add 1 plus 2 plus 3 all the way to 14 or higher: N/2 * N + (N/2) = total number. For those that reached 14, 105 reps of each were performed.
It wasn’t intentional, but this was Murph practice. One can always benefit from Murph Practice. The PAX got close to 2 miles running, plus 100+ reps.
COT, Memorial Day DOUBLE Murph, Woodstock in a dress, Beer swap and wine tasting 6/5.
PAX: Lonzo, Mercy, Footloose, Crabby Patty, Woodstock, Cinnamons, Data, Rudy
Q: Rudy
The Thang:
Round 1:
– Wide pullups
– Standard pushup
Round 2:
– Chin up
– Military pushup
Round 3:
– Close grip pullups
– Wide pushup
Round 4:
– Vaulter pullups
– Staggered pushups
Round 5:
– V-pullups
– Pike pushup
Round 6:
– Pullup with knee ups
– Diamond pushup
05272021 The Wall. QIC-Coconut
PAX:
Space Cowboy, Red Ryder, Flubber, Griffon(2.0), Stark, Spaulding, Huckleberry, Van Gogh, Hazmat, Callahan, Hannibal, Geppetto, Bourbon, Peach, Jennay, Doubtfire, Chopstick (2.0), Turkleton, Leap Year (FNG)
Intro–Mission, Core principles, Welcome FNG
Warmups: SSH, Windshield Wipers, Kracken, Chicken Pecker, London Bridge
split pax into two teams (B-L-A-C-K team and S-W-A-M-P team) with team camps where the group needed to complete 500 reps of 5 exercises, making an acrostic with the team name.
Bonnie Blair, London Bridge, American Hammer, Chicken Pecker, Kracken (BLACK). and
SSH, Windshield Wiper, Absolution, Merkin, Pickle Pounder (SWAMP).
One team at the top of the wall under the flagpole, other down below. Both teams had to always be sending one runner to scout the other camp (and contribute 10 reps).
Competition to finish all sets and then raid the other team’s camp.
Both teams were able to finish their sets (near the same time) and get about 1/2 way through the other group after switching places.
COT.
Spaulding 6. FNG John Usher was named Leap Year.
QIC – Stark
Pax – Woodstock, Flubber, Bourbon, Dutch, Spaulding, Barney, Coconut
The Goal today was chase down our Rucker PAX that were departing from the Necropolis AO. They did their best to avoid detection. But we split into two groups and found them. Was a fun early morning game of Hide and Seek. Props to the ruckers for accepting the challenge while carrying several coupons.
COR, NOR
Always an Honor
Always my Pleasure
~Stark
Pax: mile high, Geppetto, antman, Chanel, Lego, peach, fossil, landslide, Callahan, Rudy, Doubtfire, Huckleberry, and Woodstock.
Q- Isosceles
Thang:
Four cones 25 yards apart. Move block in different movements one come, the. Run end line to end line then back to block. Once block is at endline, rifle carry it back to start line. Do all 9 movements.
Q: Meatloaf
PAX: Lyman, Hot Knees, Mercy, Fat Amy, Lonzo
We rucked 3 miles
Q: Meatloaf
PAX: Mercy, Lonzo, Fat Amy, Footloose, Turkleton, Lyman
Stations are in a row, ~10 yards from each other – Station 1 is Home Base
1. 20 Overhead Press
2. 20 Block Squats
3. 20 Block Curls
4. 20 Block Merkins 2:1
Station 1… Rifle Carry to 2
Rifle Carry back
Station 1… Rifle Carry… Station 2… Rifle Carry… Station 3
Rifle Carry back
1… Rifle Carry… 2… Rifle Carry… 3… Rifle Carry… 4
Rifle Carry back
Run to passed Station 4
10 burpees
run back
repeat
Goo Nation Ruck BB
Pax
Geppetto
Casper
Huckleberry
Flo (Q)
Rucked 2.5 miles discussing Goo Nation vs F3 mission and principles.
Discussed how a minority belief can be morally correct and therefore should be followed in the face of a majority of culture believing otherwise.
F3 The Foundry
5/30/21 at 6 am
PAX:
Barney
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP STRETCH:
20 Count Quad Stretch (10 count each leg)
15 Wind Mills
20 Arm Circles (10 each direction)
20 Count Arms Behind Back (10 count each arm)
THANG:
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Imperial Squat Walkers
#2 (RED): American Hammers (2 is1)
#3 (WHITE): Merkins
#4 (SILVER): LBC’s
#5 (GOLD): Run
Q rolls the dice to determine the number of REPS (dice multiple by 5) with
The exception of GOLD (#5).
COOL DOWN STRETCH:
20 Side Lunges (10 each side)
10 Slow Bend Toe Touches/Calf Raises/Reach for Heavens
20 Neck Rolls (10 each direction)
COT:
Date: 5/31/2021
Time: 5:30 AM – 6:15 AM
Location: Gauntlet
Q: Dutch
PAX: 1 total: Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: Memorial day
5 reps of exercises for 20 seconds
4 reps of active rest for 20 seconds
Air press/arm circles
1 lap mosey
Merkins/ bear squats
1 lap mosey
Lunges/Imperial walkers
1 lap mosey
Flutter kicks/ wipers
1 lap mosey
Shoulder tap/ superman
1 lap mosey
Monkey humpers/squats
1 lap mosey
Lbc/ leg lifts
Ended the COT with a moment of silence.
Saturday, May 29, 2021
Beautiful morning mid 50’s clear skies
Yacht Rock Redux (beatdown was based upon the beatdown led by Geppetto on myh first post one year earlier)
QIC: Doubtfire (1 year F3 anniversary)
PAX:
Introduction
Mission Statement
5 Core Principles
Disclaimer (2 FNG’s brought by Roundup)
COR
Warm up:
20 SSH in cadence
15 Windmills in cadence
10 Imperial walkers in cadence
5 burpees in cadence
The Thang:
Count off in 4’s
Each group lines up at the end of the parking lot with their coupons.
Round 1:
Everyone performs 20 chest press flutter kicks then sprints to the first cone and back
Everyone performs 15 chest press flutter kicks then sprints to 2nd cone and back
Everyone performs 10 chest press flutter kicks then sprint to 3rd cone and back
Everyone performs 5 chest press flutter kicks then sprint to 4th cone and back
*nobody starts work or run until final pax is ready to go. Pax may lend reps to one another as necessary
1st team to finish performs 1 burpee
2nd team to finish performs 3 burpees
3rd team to finish performs 5 burpees
Last team to finish performs 8 burpees
Round 2 same as previous round except work is curls and coupon squats
Round 3 same as round 1 except work is overhead presses and bonnie blairs
Round 4 Same except work is incline merkins, decline merkins, regular merkins and alt arm merkins
Round’s 5-7 repeat-o
Circle up and Finish with 151 collective merkins (Doubtfires 151st post in his first year)
COR
NOR
Six Spaulding
FNG: Greta (works in green energy with Marathon)
FNG: Strudel (nearly splashed Merlot during beatdown and ate toast for breakfast)
Announcements
Wise words from Heisenberg on the 1 year anniversary of the passing of his brother.
Prayer
**Pax:
Biggie
Coconut
Stark
Casper
Spaulding
Flo
Heisenberg
Fossil
Callahan
Geppetto
Woodstock
Peach
Roundup
Isosceles
Huckleberry
FNG Greta
FNG Strudel
We had three wonderful, hardy men participate today in the Murph! They were Rick Huckleberry Thielen, Thomas Mercy Morrissey and the Q, Mark Landslide Trimble.
Date: 6/1/2021
Time: 5:30 AM – 6:30 AM
Location: Necropolis
Q: Dutch
PAX: 9 total: Mantis, Geppetto, Raven, Casper, Flo, Hazmat, Red Ryder, Huffy, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: Ruck
Started off with walking lunges with rucks held above head in cadence. Then we hustled down to the bridge. There we did wall sits with rucks off and laying on thighs. We switched over to the other side of the sidewalk for dips. Then rucks back on as we headed back. Once we got to the grave yard the Pax had a choice to lunge walk up the hill or bear crawl. Only 2 Pax chose bear crawl. On our return we circled up with packs off. We did a reverse plank for a count of 100. Pax had the option to hold the ruck on their hips during the reverse plank. We finished up with Guantanamo. Again some Pax decided to hold their rucks up during Guantanamo.
COT (Count-O-Rama), Name-O-Rama, The 6.
The 6: Mantis
Spoke about challenging yourself to do things that are out of your normal.
Eleven wonderful men had fun playing soccer this morning. We started with some light stretching and devided up into teams. During each quarter, the Q would blow a whistle and the pax would do a specific exercise. The first quarter was 20 reps of merkins. The second quarter was 20 reps of BB sit-ups, the third was 15 mike tysons and the fourth was 20 freddy mercury’s. We ended up with 100 reps of merkins, 80 BB sit-ups, 60 mike tyson’s and 100 freddy mercury’s. Attending was Alec Meatloaf Falkenberg, Josh Woodstock Brown, Dave Lyman Ramsey, Thomas Mercy Morrissey, Joseph Charlotte Parker, Josh Lonzo Hoot, Ben Rudy Hoipkemier, Jake Jenny Wittmer, Dan Turkleton Neumeyer, Scott Barney Taylor and the Q Mark Landslide Trimble.
Date: 6/2/2021
Time: 5:30 AM – 6:15 AM
Location: Grantland
Q: Dutch
PAX: 9 total: Red Ryder, Peach, 5 Hole, Geppetto, Raven, Hannibal, Socrates, Huckleberry, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: Get Low
We paired up so 1 Pax was running while the other did work.
100 reps/Pax
Jump squats
Wide Imperial walker 2×1
Squat
Surrenders
Bear squats
Crunchy frog
Leg Lifts
Superman
Surrenders still appear to be the equalizer for all. Kudos to Peach for staying after to finish the work.
COT (Count-O-Rama), Name-O-Rama, The 6.
The 6: Hannibal
In the circle we discussed the challenges we’re putting on ourselves over the next month. I’m personally excited to hear about Socrates challenge.
BB for 6/1 Run – “Running”
Pax: Coconut, Doubtfire, Flubber, Q – Spaulding
No PT just a run.
Ran out from the Levy over to White Road, intended to go to Knight Nature preserve and back. most pax made it to the preserve all made it back in time.
Q = TuPac
PAX= Nimbus, Bagels, Mr Free Time, Ponzi, Charmin, Huffy, OK, Huckelberry
workout began with BLIMPS, that is burpees, lunges Imperial squats imperial Walker’s merkins, plank Jacks shoulder Taps and squats.
began with the first round of one rep each followed by the second round two reps the third etc. after reaching 32 raeps we were able to go down the ladder
.
Between rounds we also did a lap run
Pax: Red Ryder, Stark, Isoceles, Raven & Flo
The Thang: HIIT/Tabata Beatdown 40sec exercise 20sec recovery. Deck of Cards using 2-6. Exercises by suit: Spades-Swings Clubs-Squat Thrusters Hearts-Hand Release Merkins Diamonds-Rows. Whenever a 2, 4 or 6 is drawn add LBCs, Flutter Kicks or American Hammers respectively in addition to the suit exercise.
June 3, 2021
Overcast and leftover sogginess from day before but warm. 58-70 degrees.
“Down By The River”
Q:
Doubtfire
Pax:
Coconut
Charmin
Canteen DR C’bus
Hanibal
Geppetto
Chopstick
Spaulding
Flubber
Griffin
The Thang:
Mosey down to boat dock.
American hammers in cadence then run up the road and around the monument at Hood Park and down the stairs. Hold plank back on dock for the 6.
Merkins in cadence then run up the road and around the monument at Hood Park and down the stairs. Hold plank back on dock for the 6.
BBSU in cadence then run up the road and around the monument at Hood Park and down the stairs. Hold plank back on dock for the 6.
London Bridges in cadence then run up the road and around the monument at Hood Park and down the stairs. Hold plank back on dock for the 6.
Dips in cadence then run up the road and around the monument at Hood Park and Hold plank for the 6.
SSH in cadence then run down stairs and back to monument.
Burpees in cadence then run down stairs and back to monument. Hold plank for the 6.
Mosey back to the Wall and finish with alternating lunges in cadence.
COR
NOR
Six: Chopstick
Announcements
Prayer
F3 The La Biblioteca
6/3/21 at 6:30 pm
PAX:
Stalker
Ponzi
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP STRETCH:
20 Count Quad Stretch (10 count each leg)
15 Wind Mills
20 Arm Circles (10 each direction)
20 Count Arms Behind Back (10 count each arm)
THANG:
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Imperial Squat Walkers
#2 (RED): American Hammers (2 is1)
#3 (WHITE): Merkins
#4 (SILVER): LBC’s
#5 (GOLD): Run/Lunges/High Knees
Q rolls the dice to determine the number of REPS (dice multiple by 5) with
The exception of GOLD (#5).
5-Motivators
COOL DOWN STRETCH:
20 Side Lunges (10 each side)
10 Slow Bend Toe Touches/Calf Raises/Reach for Heavens
20 Neck Rolls (10 each direction)
COT
Ballistic training
3f’s, mission, Principles and disclaimer covered.
Pax: Montoya, Rudy, Crabby Patty, Lonzo, Landslide, Woodstock
QiC: Woodstock
Ballistic training is too develop power using explosives movements and removing the controlled deceleration inherent in most exercises. Using slightly less weight and reps, but focusing on drive through (throwing, jumping, etc,) and overall volume you gain power.
The thang:
6 double hand release Merkins: from down, hands off ground, push through to top explosively – no need to clap, but bring hands off ground.
Pop up, grab block/kb/coupon.
10 kb swings
8 ground to sky (coupon on ground, wide grip, explode up to full overhead)
20 yrd Sprint to far side (pull-up bars). 8 jump squats, 8 tuck jumps, 5 pullups with explosive pulling as high as you can – muscle ups if you can. Mosy back.
AMRAP above for 15 minutes.
squat thrust jump suicides:
With block, 4 squat thrust jumps at baseline, suicide to cones 1-4 (base/5/10/15/20)
Block / coupon clean and toss – from ground in squat, explode up like squat thrust but launch your coupon. DO NOT THROW TOWARDS OTHER PAX!!!! Keep going until you have covered 20 yards, turn around and repeat on the way back.
Woodstock was the 6.
BoM to close it out as it should be.
Fellowship of the Ruck
PAX: Mantis, Casper (Q)
Nice ruck down to Maple St boat launch and great fellowship.
Honored to lead!
Date: 6/5/2021
Time: 6:30 AM – 7:30 AM
Location: Forttress
Q: Dutch
PAX: 12 total: Huckleberry, Chanel, Chopstick, Coconut, Nimbus, Casper, Canteen, Gecko, Peach, Hoser, Roundup,Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: Tabata
5 reps of exercises for 20 seconds
4 reps of active rest for 20 seconds
Air press/arm circles
1 lap mosey
Merkins/ bear squats
1 lap mosey
Lunges/Imperial walkers
1 lap mosey
Flutter kicks/ wipers
1 lap mosey
Shoulder tap/ superman
1 lap mosey
Monkey humpers/squats
1 lap mosey
Lbc/ leg lifts
1 lap mosey
Dips/Travolta
1 lap mosey
Squats/ Hillbillies
1 lap mosey
American hammers/ big boy situps
1 lap mosey
Asked the Pax for 2 exercises for the last round. Huckleberry picked Lt. Dan’s/ Air press. 1 more mosey
After denying Peach a round of burpees and absolutions, we did 31 plank jack shoulder taps for his birthday.
COT (Count-O-Rama), Name-O-Rama, The 6.
The 6: Gecko
Burpee Baseball 2.0 – Bongo’s Back
PAX – Fat Amy, Footloose Huffy, Mercy, All In (FNG, EHed by Tupac), Bongo (Bongoledo), Cinnamons, Dropout, Wrong Way, Meatloaf, Flo, Tupac, Landslide, Lonzo, Woodstock, Rudy, Hannibal, Jimmy Dean, Wipers, Lyman (Q)
Welcome to F3 – Mission, Core Principles, and Disclaimer
Warmup – Motivators
Count off by twos to make two teams. Team 2 took the field, Team 1 stayed at home to “bat.”
The “batter” rolls dice to determine hit or out:
1=Single, 2=Double, 3=Triple, 4=Home Run, 5=Out, 6=Out.
There was a different movement to base and exercise performed AMRAP by batting team each inning. For each out, batting team does 3 absolutions
For each hit, fielding team does 2 burpees times base hit number (single=2 burpees, double=4 burpees, etc). In between burpees hold squat. After three outs the teams switch, just like in baseball.
Innings:
1: Squats – bear crawls to base
2: Merkins – lunge walk to base
3: Flutterkicks – duckwalk
4: Lunges – crabwalk
Good times on the diamond today. Team 1 jumped out to a commanding lead by the second inning, but Team 2 kept fighting back. A 1-2-3 third inning by Team 1 allowed Team 2 to bring the game closer, to 16-15 after 3. Q modified the rules somewhat for the fourth inning, due to time. This prompted objections from Team 1s chief litigator. However, the Commissioner of Burpee Baseball reserves the right to impartially modify the rules at any point in time. The rule changes were applicable to both teams! After a 2-out fourth inning in which no one scored, the game ended at 16-15 and we all took a celebratory mosey around the AO.
Circle of Trust
Count-o-rama (21)
Name-o-rama
Six was Bongo and shared his appreciation for the men of F3 Black Swamp.
Named FNG “All In” based on his enthusiasm for fitness, his family, and life. He also coined a new term for the Lexicon: FTNG (Friggin Tired New Guy). Good to have you, All In!
Announcements
Prayer
Great fun was had by all while still putting in some serious work. Glad to have Bongo back for a few days. Also awesome to see everyone help the exhibitors unload for the event they were having at the mall. I’m thankful for the privilege of leading 21 HIM this morning!
Lyman
PAX – Huckleberry, Red Ryder, Rudy, Barney (Q)
Core Principles, Mission, etc.
Today, we discussed the upcoming changes to Foundry. We will be challenging ourselves with Measurable, Duplicatable workouts.
Today’s workout: The Bigger Wheel of Misfortunate Things
Start at Flag in the middle of 8 stations, 25 yards away.
10 Squat Thrusters every time you make it back to the flag.
Rifle Carry to-and-fro each station/flag – Start with Thrusters at the Flag
Stations
#1 – 400 Meter Run
#2 – 20 Block Squats
#3 – 20 Block Merkins 1:1
#4 – 20 Chest Press
#5 – 20 Sit-Up Thrusters
#6 – 20 Man Makers
#7 – 20 Block Curls
#8 – 20 Block Rows
1 Whole rotation = 220 Reps
Rudy/Barney – 270 Reps
Huck/Red Ryder – 230 Reps
End with COT
6/7/21 – 10x10x10 (barefoot workout)
Q – Callahan
AO – The Gauntlet
Pax – Lego, Zelda, Casper, Spalding, Stark, Peach, Bangolito, Landslide, Doubtfire, Coconut, Rudy, Callahan
Open – Mission/5 Core Principles/Disclaimer
Bear Crawl Suicide
Took of the shoes and talked about Grounding to the earth.
Partnered off – one man ran suicides while other completed 3 – 10 rep exercises on repeat. 4 round of 6 mins each.
Close – NOR – COR – The 6 – COT
Backblast – June 8, 2021
AO: The Necropolis – Fort Meigs Historic Site – Perrysburg, OH
QIC: Geppetto
PAX: Red Ryder, Geppetto, Bourbon, Hannibal, Casper, Mantis, Flo, Ticket, Chubbs, Huffy, Bongoledo (Bongo)
Workout: 1095 Ruck
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Ruck towards the Perrysburg/Maumee bridge, under the bridge into Orleans Park and back to Necropolis with flag rotations approximately every five minutes. Group would halt for car honks (four in total) and perform in cadence PT. 1st and 4th stops-(10) four count overhead presses with ruck, 2nd stop (10) four count ruck curls, 3rd stop (10) four count squats with ruck on. Finished the last quarter mile in double time.
Count o Rama – 11
Name o Rama
The Six – Ticket – Eh’d by Froman. Got his name because he works with computers. Keeps coming out because of all the upstanding HIM in the group.
Announcements: THE STANDARD Ruck – August 7th. Hannibal anniversary Q at Crucible next week. Site Q transfer at Grantland tomorrow. Wayne, OH landscaping project is delayed. It will not happen this weekend.
BOM w/prayer: Prayers for Bongoledo and safe travels back to Texas, prayers for Bongeledo’s family member who has gone into Hospice care. Prayers for Houdini and his wife.
Spreadsheets from the Gloom: Extremely humid this AM. Great to see Bongo, Ticket and BOURBON!!! at the ruck this morning! Honor to lead.
Q: Meatloaf
PAX: Jennay, Coconut, Spaulding, Stark
Warm up run to Woodlands Park
Worked on “Negative Splitting” – progressively increasing speed and decreasing mile times, or splits.
Example: in a 5k, your second mile should be faster than your first, and your third mile faster than your second. This prevents you from going out too fast and biting too much fuel in the tank too early.
At Woodlands, we ran the big loop 3 times, equating the loop to be ~.87mile.
We all successfully ran quicker than we planned, some completed the negative split, some stayed even, NOBODY went slower.
Cool
Murph at MC Squared
PAX: Lonzo, Huckleberry, Isoceles, Rudy, Charlotte, Mercy (q), Dutch
Like every other Tuesday, we launched from Monclova Community Center, ran 1+ mile down the Wabash Cannonball trail – some extra distance getting to the playground for the reps. From the moment we launched, some guys turned on the speed. The day was muggy – an extra weight it felt like. It was Mercy’s last F3 beatdown for a minute since he is getting injections for Achilles pain. He will still be around though. There are important things like the Barney vs Lonzo soccer match in 2 weeks.
Lonzo did Murph in a vest, and Huck did as well.
COT, prayer for those who have lost loved ones recently, among others with health issues.
5 of Diamonds
Welcome to F3: fitness – fellowship – faith
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
WARM UP:
2 Laps: Indian run around soccer field
The Thang:
Do reps of the SAME exercise at each base and increase by multiples of 5 each round doing a different exercise each round totaling 5 rounds. Repeat if time allows.
Round Reps x 4 (total) Exercise Between Bases
1 10 40 Squat-Thrusters (block) Rifle-Carry
2 15 60 Inch-worm Merkins Lunge Walk
3 20 80 Bent-over rows (block) Rifle-Carry
4 25 100 Starfish sit up Lunge Walk
5 30 120 Curls (block) Rifle-Carry
FINISHER:
I was going to ask for the PAX to pick up the cones marked 1, 2 and 3, but Lonzo picked them all up himself. The plan was that those kind enough to help would only have to do the total number of Squat-Thrusters listed on the cone that they picked up. The other PAX who didn’t pick up a cone would have to do 10. Since Lonzo picked up all 3 cones I had him do 6, the total of the cones he picked up. 🙂
COT:
Countorama
Nameorama
6 – Cinnamons
Announcements
Prayer
PAX:
Footloose – Q
Meatloaf
Lonzo
Lyman
Barney
Rudy
Cinnamons
Bongo(ledo)
Fat Amy
Landslide
Great humid morning in the Black Swamp!
Bourbon handed off the site Q job to Huckleberry this AM. Huckleberry is a strong leader and will lead this AO very well.
Q: Hannibal
Peach
Shawshank
Huckleberry
Mantis
Red Ryder
Bourbon
Did an upper body workout today.
Alternated sets of 20 first chest, then core. 5 rounds run 5 rounds run
Chest: Merkins, incline merkins, decline merkins, dips, wide merkins, diamond merkins, nipple scrapers, carolina dry docks
Core:Big boys, Litte baby crunches, flutter kicks, hello dollys, box cutters, side crunches, leg climbers, leg levers, supermans, dog pointers
Date: 6/10/2021
Time: 5:30 AM – 6:15 AM
Location: The Wall
Title: Ode to 11
Q: Flubber and Griffin
PAX: 13
Hannibal, Dutch, Huckleberry, Child, Spaulding, Callahan, Broadway, Doubtfire, Prime Time, Solo, Bourbon, Griffin (VQ), Flubber (Co-Q)
Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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)
The Thang:
Griffin led the PAX in a little cadence work for his first time as Q! Good job Griffin!
Stations around the wall, 2 up top, 2 down below. Dips at the base of the wall, up the steps to midpoint, up the ramp. Merkins at the top of the ramp, across to top of stairs. Lieutenant Dans, then down the stairs to midpoint, down the ramp. Australian Merkins at the base of the ramp. 11 reps of each. Pax pushed hard with Spaulding and Bourbon completing 8 or 9 circuits of the above on a humid muggy morning!
COT
Count-O-Rama and Name-O-Rama, The six: Callahan
Date: 6/10/2021
Time: 5:30 AM – 6:15 AM
Location: The Wall
Title: Ode to 11
Q: Flubber and Griffin
PAX: 13
Hannibal, Dutch, Huckleberry, Child, Spaulding, Callahan, Broadway, Doubtfire, Prime Time, Solo, Bourbon, Griffin (VQ), Flubber (Co-Q)
Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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)
The Thang:
Griffin led the PAX in a little cadence work for his first time as Q! Good job Griffin!
Stations around the wall, 2 up top, 2 down below. Dips at the base of the wall, up the steps to midpoint, up the ramp. Merkins at the top of the ramp, across to top of stairs. Lieutenant Dans, then down the stairs to midpoint, down the ramp. Australian Merkins at the base of the ramp. 11 reps of each. Pax pushed hard with Spaulding and Bourbon completing 8 or 9 circuits of the above on a humid muggy morning!
COT
Count-O-Rama and Name-O-Rama, The six: Callahan
Around the World
June 8, 2021
Q: Chanel
PAX: Ant Man, Tupac, Mjolnir, Charmin, Huffy, Hawkeye, OK, Megladon, Red Ryder, Huckleberry, Ponzi, Shawshank
We took off on a short run to the first street corner in the main Levis Commons strip. We did one station at each crossing street corner. We did a total of 11 stations.
Each station had 25 reps of each exercise. This is a group workout. When you finish, hold plank or Al Gore until all Pax are finished. Then run to the next street corner
Corner 1:
Merkins
Side Straddle Hop
Squats
Corner 2:
Big Boy Situps
Flutter Kicks (2is1)
Jump Squats
Corner 3:
Imperial Walkers (2is1)
Lunges (2is1)
LBC’s
Corner 4:
Burpees
Air Press
V Ups
Corner 5:
Mike Tyson’s
Plank Jack Shoulder Taps
Bonnie Blairs (2is1)
Corner 6:
Freddie Mercurys (2is1)
Hand Release Merkins
Knee Tappers
Corner 7:
Mountain Climbers (2is1)
American Hammers (2is1)
Monkey Humpers
Corner 8:
Leg Lifts
Dips
Lt. Dans
6: Ponzi
Announcements and the Circle of Trust
Power Ruck BB
Mission
Principles
Pax
Mantis
Lego
Huckleberry
Charmin
Geppetto
Flo (Q)
Rucked 2.5 miles discussing and contrasting power vs authority in leadership applications.
COT
6/12/21 at the Fortress.
Temps ~70 and humidity ~90%.
PAX: Chopstick (2.0), Stark, Gecko, Bourbon, Flo, Landslide, Charmin, Jennay, Lego, Mantis, Wipers, Strudel, Round Up, Peach, Huckleberry, Geppetto, Dutch, Pink Panther, Spaulding, Sherpa, Chanel, Bobcat (FNG)
The Thang:
Intro, welcome, Mission, Core principles.
1st F: Fitness. Lots of cadence work
SSH, Burpees, Squats, mountain climbers, smurf jacks, squat twist, merkin circle, twinkle toes etc.
2nd F: Fellowship. Team work on the core
250 BBSU, 150 Leg levers, 200 Freddy Mercury, 200 Superman as a team. Always 2 pax running and 2 pax repping.
3rd F: Faith. Living third–chapter and verse
Burpees, Jungle Boiz, Groiners, Crab Cakes, Tinkle toes, absolutions, Travoltas etc. coupled with some thoughts about HIMs living third in the home and community.
COR, NOR, 6 (Flo), naming the FNG–Bobcat.
Announcements.
Continued to lift up Doubtfire & family. Jennay & family.
An honor and tremendous pleasure to be joined by 22 HIM’s in training for some dedication, challenge, and encouragement.
PAX: Charolette, Footloose, Dorf, Hot Knees, Meatloaf, Fat Amy, Lonzo, Cinnamon, Rudy – Queu
The Thang:
We Rucked a little over 3 miles, past the monument down to River Road. We then returned back to Fallen Timbers Mall via Jerome Road.
360 Degree Ruck
PAX – Charolette, Fat Amy, Footloose, Turkleton, Dorf, Brexit (FNG, EHed by Lonzo), Cinnamons, Meatloaf, Lonzo, Rudy (Q)
Workout:
The workout consisted of Rifle Carrying a block to 10 different zones, and performing an exercise at each zone. The exercises were as follows:
Thrusters
Decline Merkins
Weighted Squats
KettleBell Swings
Block Press
Curls
Man Makers
Bent over Rows
Sprint
Situp Press
We ended the workout with an Indian Run.
Circle of Trust: We had an FNG who was promptly given the name Brexit.
Thai Guy was also a member of the PAX.
F3 The La Biblioteca
6/10/21 at 6:30 pm
PAX:
Lonzo
Ponzi
Huckleberry
Chanel
Stalker
Lyman
2.0s
Black Spyder
Spider-Man
Brick
Mario
Shield
Rubble
Q: Red Ryder
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP STRETCH:
THANG:
20 arm circle
20 side straddle hops
20 merkins
20 side oblique crunches each side
20 squats
20 LBC’s
20 decline Merkins
20 should taps
20 high knees
20 Flutter kicks
20 calf raise
20 heel raises
20 dips
20 burpees
20 incline merkins
20 American Hammers
20 Alarm clocks
20 Alabama Ass Kickers
Lap around library and repeated routine
2x
COT
Chanel 6th
Q: Smokey
PAX: Merida, bongo, Hannibal, huffy, gauntlet(smokey’s 2.0)
The Thang
4 corners
Corner 1
4×4 increased by one each round
Corner 2
Bolt 45 increased by one set each round
Corner 3
Colt 45 increased by one set each round
Corner 4
Jack Webb increased by 1 and 4 each round
We made it to through 4 rounds
COT continued pray for crackshot’s uncle, bongos aunt who has cancer,
It’s always an honor to lead these guys
Smokey
Fun with Flags: A Flag Day Beatdown
PAX: Zelda, Lego, Peach, Bourbon, Red Ryder, Huckleberry, Raven, Geppetto, Hannibal, Doubtfire, Footloose, Isosceles, Landslide, Callahan, Solo, Casper (Q)
The Thang:
Moseyed to the hill for a Flag Day inspired beatdown. Exercises spelled out FLAG: 13 each (for the 13 stripes on the flag) of Flutter Kicks, LBCs, American Hammers, Gorilla Humpers. Halfway through offered Foxholes, Lt Dans, Absolutions and Groomers as alternatives.
PAX would run up the hill and bear crawl down. At the top of the hill were 50 Moroccan Night Clubs for extra arm burn.
It was an honor to lead!
Hank Aaron Ruck: Casper’s first ruck as a 44 year old.
PAX: Flo, Huffy, Homeslice, Dutch, Doubtfire, Mantis, Chubbs, Red Ryder, HoneyCrisp (FNG- Stark EH), Raven, Lego, Stark, Space Cowboy, Casper (Q).
Rucked from Necropolis to Orleans Park in 2’s, with the right column shifting forward to rotate the flag every 5 minutes or so to allow for some 2nd F. At Orleans, Stark led 22 (2 is one) for 44 Squats. Rucked back to Necropolis and did 10 ruck presses before concluding the ruck.
Doubtfire brought his Atlanta Braves foam coupon along and was likely disappointed there was not baseball trivia. In retrospect, I regret this as well… Missed opportunity to honor the great Hank Aaron, with the main homage being his number 44 featuring in the squats. YHC will have to rectify this in the future!
Honored to lead!
F3 Levis Commons
6/15/21 at 6:15 pm
Beatdown Checkers
PAX:
TuPac
Ponzi
Huffy
FNG: Albert Dempsey
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP STRETCH:
10 Count Quad Stretch (5 count each leg)
10 Wind Mills
20 Count Arms Behind Back (10 count each arm)
THANG:
Six Motivators
Beatdown Checkers:
Objective is to get as many pieces from your opponents as possible.
One by one on each team in line decides the move.
Black has first play, after turns alternate.
Moves can only be made on the dark squares…so pieces move diagonally and in a forward direction.
You can capture one piece per jump but can make multiple jumps in a single turn.
After a piece is captured, everyone does the workout on the bottom of the piece.
If you can jump your opponents piece, you must.
Once a piece reaches the opponent”s side of the board, it is Kinged and everyone does 5 Burpees.
Kings can only move diagonally, but they can move forward or backward.
While waiting turns to play, everyone does Air Presses, Plank and Squats.
COT:
TuPac was the sixth.
FNG Albert Dempsey: “Green Card (GC)”
Station training with cool-down and stretch session.
Open: F3 core principles, mission and disclaimer
Participants: Isosceles, Lonzo, Charlotte, Data, Footloose, Dropout, Crabby Patty
QiC: Crabby Patty
5 stations for 30 minutes focusing on working all major muscle groups and stamina. The focus was to maintain a steady pace with proper form for the duration. The station was followed by a 5 min jog around the grounds, which was then followed by a 10 minute stretch session.
Station 1: 20 swimmers, 20 Freddie Mercury
Station 2: 20 lunges, 10 triceps dips
Station 3: 10 pull-ups, 20 merkins
Station 4: 20 mountain climbers, 25 sit-ups
Station 5: Sprint 40 yards at 80%, jog back 40%, repeat once
Repeat stations until 30 minutes elapses (4-5 rotations)
Jog 5 min for cool-down
Stretch session in order: (one knee down) 1. left hip flexor, 2. right hip flexor: (Standing) 3. cross-chest shoulder 4. behind-head tricep 5. forward fold (lower back): (seated) 6. left-leg extended hamstring 7. left leg ext. back twist 8. left leg ext. right glute pull, repeat all 3 for right (9, 10 & 11) 12. butterfly leg groin 13. butterfly leg forward fold: (stomach) 14. cobra stretch 15. left quad 16. right quad 17. child’s pose (lower back) 18. down-dog left calf 19. down-dog right calf
Dropout was # 6
Announcements, Prayers to close it out. Thanks for my first chance at leading the Q fellas.
F3 Grantland
6/16/21 at 5:30 pm
1 & 6
PAX:
Bourbon
Stark
Dutch
Footloose
Hannibal
Peach
Red Ryder
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: Peach was the sixth.
PAX: Lyman, Lonzo, Meatloaf, Rudy2, Landslide, Barney(Q)
Meatloaf helped with F3 Mission, and Core Principles and a warmup.
Workout:
Round 1 – Push
Block Merkins, Block Lifts, Squat Thrusters, Man Makers – Reps 5, 10, 15, 20…
Rifle Carry to Pull Ups – Reps 5, 10, 15, 20
Intermission – 3 Wall Sits of 30 Seconds Each
Round 2 – Pull
Dead Lifts, Rows, Block Shrugs, Block Curl – Reps 5, 10, 15, 20
Rifle Carry to Pull Ups – Reps 5, 10, 15, 20
6: Landslide
COT, and Prayer
We had six men for this glorious mornings beatdown. They were Josh Lonzo Hoot, Joseph Alan Charlotte Parker, Alec Meatloaf Falkenberg, Jamal All In Green, Ben Crabby Patty Jackson and the Q, Mark Landslide Trimble.
We started with side straddle hops and then went for a small run around the oval. We then went to the playground. We did 5-10 pull ups, 20 merkins, 30 squats, 10 burpees, 10 starfish sit ups and then ran across the field to the paved path and back. When finished, we then repeated the above. With a great morning sun, we ended in a circle of trust.
F3 The Wall
6/17/21 @ 5:30 a.m.
One Brick At-A-Time
PAX:
Callahan
Peach
Hannibal
Bourbon
Mike Pratt (FNG)
Thai Guy
Space Cowboy
Fossil
Solo
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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 rotation fashion, with no training or certification necessary.
5. End with a Circle of Trust.
Circle Up and Count Off (1-13)
FNG (Friendly New Guy): None
The Thang:
Warm Up:
10 Motivators
Station #1:
30 Australian Pull Ups (railing)
30 BBSUs
Bear Crawl up ramp to Station #2
Station #2:
30 Burpees
30 Mountain Climbers (2 is 1)
Lunges up ramp to Station #3
Station #3:
30 Lt. Dans
30 LBC’s
Run up ramp to Station #4
Station #4:
30 Imperial Walkers (2 is1)
30 American Hammers (2 is 1)
Karaoke to Station #5
Station #5:
30 Scissor Kicks
30 Hello Dollies
Run down the stairs to bottom to Station #6
Station #6:
30 Merkins
30 Bear Squarts
Run up the stairs to top to Station #7
Station #7:
30 Squats
30 Side Saddle Hops
Run back to Station #4, down the ramp back to Station #1
Circle of Trust:
Thai Guy was the sixth.
Mike “Popper” Pratt
F3 The La Bibliotheca
6/17/21 at 6:30 pm
PAX:
Spider-Man
Lonzo
Black Spider
Huffy
Striker
Red Ryder
Ponzi
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP STRETCH:
20 Count Quad Stretch (10 count each leg)
15 Wind Mills
20 Arm Circles (10 each direction)
20 Count Arms Behind Back (10 count each arm)
THANG:
SETS of 25/20/15 each…
SET:
Imperial Squat Walkers
Lt. Dan’s (with coupon)
Pickle Pounders
Merkins
Squats (with coupon)
Plank Jacks
American Hammers (2 is 1)
Curls (with coupon)
LBCUs
Dead Lifts (with coupon)
BETWEEN SETS:
Run around the Library
COOL DOWN STRETCH:
10 Side Lunges (5 each side)
10 Slow Bend Toe Touches
20 Neck Rolls (10 each direction)
COT:
Red Ryder was the sixth.
Murph at MC Squared
PAX: Lonzo, Rudy, Isoceles, Huckleberry, Charlotte (q), Foot Loose
Like every other Tuesday, we launched from Monclova Community Center, ran 1+ mile down the Wabash Cannonball trail – some extra distance getting to the playground for the reps. From the moment we launched, some guys turned on the speed. The day was muggy – an extra weight it felt like. There are important things like the Barney vs Lonzo soccer match in 1 weeks.
COT, prayer for those who have lost loved ones recently, among others with health issues. Prayers for people traveling for work/seeing family.
06/19/2021 – Bourbon’s 100th Q:
Date: 06/19/2021
Time: 6:30 – 7:30 AM
Location: The Fortress – Woodlands Park/Grace Church
Q: Bourbon
PAX: 19 Total – Space Cowboy, Charmin, Sherpa, Fossil, Raven, Coconut, Lego, Hannibal, Casper, Dutch, Nitrous, Mantis, Enron, Peach, Solo, Round Up, Strudel, Red Ryder, and Bourbon (Q).
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX missed it twice in a row. We moved on to get to the work.
• The Work:
o 10 cones lined up in a row.
o PAX line up next to each other at the start line.
o Q announces an exercise.
o PAX sprint to first cone, do 10 reps of exercise, sprint to second cone, 10 reps, repeato until 10 cones are finished and 100 reps of same exercise are completed.
o PAX then sprint back to start line.
o PAX then choose to join the six or side straddle hop in place until all PAX are back at start line.
o Repeato for all exercises (goal is 10 exercises, 100 reps each)
• The Exercises:
o Merkins
o Jump Squats
o Burpees
o Bonnie Blairs
o Air Squats
o Lt. Dan’s
o Big Boy Sit Ups
o American Hammers (4-count)
o Captain Thor’s
o Plank Jack Shoulder Taps (2 is 1)
• Finish with Bourbon’s favorite exercise – 100 side straddle hops in cadence
The Ending:
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Coconut.
• Announcements
• COT / Prayers and Intentions
Discussed Quadrant 4 of Q Source: Leave Right
https://f3nation.com/leave-right-q4/
PAX: LEGO, Red Ryder, Mantis, Casper (Q)
It was a great morning, great conversation and a beautiful sunrise! Honored to lead.
PAX:
Merida, Smokey, Dr. Evil
Dice game. 2 dice, first die is the exercise, second is reps.
1- curls
2- merkins
3- burpees
4- squats
5- lunges
6- dealers choice
Second die
1-3 is 10X number shows
4-6 is 5X number shown.
Each roll adds on to the previous exercise.
BB for 6.19.21 D2X Ruck
Mission
Principles
Pax
Footloose
Flo (Q)
The Thang
Rucked 2.5 miles discussing the Dolphin and the Daffodil.
BB for 6/15 at the Levy
PAX: Meatloaf, Bourbon, Landslide, Coconut (Q)
Mission *& Core Principles
Thang:
Since he complained about getting lost, we deferred to Landslide and did the Landslide loop.
Across the bridge to the Maumee theater, down to ford park, and back to the levy by way of Broadway.
COR, NOR. Meatloaf – 6. Meatloaf is getting ready for this first marathon!
The Murph
Mission
F. ree
O.pen to all men
O.utdoors rain, snow, hot or cold
L.ed in a rotating fashion by a non-professional
E.nds in a circle of trust
1 mile run to Keener
100 pull up
200 pushups
300 squats
1 mile run back to the car
COT:
Announcements
Prayer
PAX:
Footloose – Q
Lonzo
Isosceles
PAX: Footloose, Lyman, Dropout, Rudy, Woodstock, Krabby Patty, Meatloaf, Landslide, Charlotte, Socrates, and Daniel Son
QIC: Lonzo
Special Guest Ref: Mercy
Warm-up:
Windmills, Flutter kicks, and a Kevorkian Run
The Thang: Soccer game with 3 burpees for scoring team 5 for scored on team. Mercy was the referee and when he blew the whistle everyone did 5 merkins. Good guys won by a goal.
Krabby Patty was the 6
Prayers for Barney and his family, and for Socrates donating bone marrow.
Great time and a great game.
Can’t wait for MAU vs. PBG
BB for the Spartan Ultra Training
QIC – Stark
PAX – Fat Amy, Wipers, Meatloaf, Rudy, Isosceles, Callahan
Approx 3.5 miles of running, with intermittent sand bag step ups, sand bag carries, and bucket carries. Non stop for 50 mins.
QIC – Stark
PAX – Fat Amy, Wipers, Meatloaf, Rudy, Isosceles, Callahan, Lyman, Footloose, Flo, Thai guy
The Thang – The Dolphin and the Daffodil
Cones Setup as an X to signify the D2X concept. Each of the 4 branches of the X had 4 cones. Those cones were stops to perform an exercise. Each cone was the same exercise down that branch with the exception of the coupon station. Tabata style, you would perform 45 seconds of work, 15 second of rest and move down the cones. After 4 mins you would move to the next branch of the X. Ideally after 4 rounds at each branch you would feel the strongest at one particular branch. That would be your dolphin to come into play later.
Circuit 1 – Approx 16.5 mins in total, 4 rounds at each station
1 – Angle Grinders and 60 pound sandbag press
2 – Skaters and 80/40 pound squat
3 – Lt Nads Battle Rope
4 – Krakens and 60 pound bucket rows
Then two 1 min rounds of team goal for max reps. PAX chose their dolphin station and went hard
Round 1 – 333 reps
Round 2 – 326 reps (a few changed stations to try and help more. I guess they chose their better station first…or we were a little spent. But nobody “sandbagged”
Circuit 2
1 – Burpees and Bucket Curls
2 – Leg Levers and 40 pound Sandbag Squat Thrusters
3 – Curtsy Lunges and 60 Pound sand bag hold while Flutter Kicking
4 – Merkins and Battle Ropes
Then two 1 min rounds of team goal for max reps. PAX chose their dolphin station and went hard
Round 1 – 457 reps
Round 2 – A little longer 2 min break because we were smoked. Wanted to give the chance a real shot at beating round round to end the day…and we did! 463 reps! Strong team
COR, NOR, Wipers was the 6.
Strong work put in for nearly 2 hours by almost all the PAX that showed up for the Ultra Training and the ruck and stuck around for the beatdown.
Always an Honor
Always My Pleasure
~Stark
6/24 up and down and back and forth
Pax: Hannibal, Peach, FNG Free Fall, Q Spaulding
4 stations 8 minutes at each
Station one White posts
25 jump squats run to other white post to do 25 Bonnie Blair’s repeat until timer goes off
Station 2 bottom of ramp
25 Australian merkins run up to the middle of the ramp do 25 Carolina dry docks run down stairs to Australians repeat until timer goes off
Station 3 Middle of ramp
25 big boys legs up the ramp. run up the stairs do 25 V ups run down the ramp back to big boys. Repeat until timer goes off
Station 4 benches
25 dips run a loop the do 25 push ups run a loop repeat until timer goes off
We started the circuit over until it was time to name our FNG!
Welcome Free Fall
6/24/21 – Safe to Fail
Q – Callahan
AO – Grantland
Pax – Iso, Huck, Popper, Solo, Peach, Venom, Fossil, Jennay, Gepetto, Callahan.
Open – Mission/5 Core Principles/Disclaimer
Practiced cadence work and talked about Q Source and LDP.
PT for the remainder. Exercises around four cones with bear crawls between cones. Timed.
Close – NOR – COR – The 6 – COT
Time to Work @ Wakanda
PAX: Lonzo, Rudy, Landslide, Meatloaf, Charlotte (q), Woodstock, Lyman
F3 Mission Statement and 5 Core Principles
The Beatdown:
This beatdown was intended to keep the body moving with minimal to no breaks. The beatdown structure included four rounds as follows:
Round 1: 15 burpees, 30 Big Boy Situps, run lap around front of school
Round 2: 30 Merkins, 50 Side Stradle Hops, run lap around front of school
Round 3: 20 Flutterkicks (2=1), 30 Squats, run to playground for Round 4
Round 4: Max reps pullups, max reps dips, repeat Rounds 1-4 until Beatdown’s conclusion
Due to starting alittle late (several PAXs stuck by train) the laps were made shorter instead of around the front of the school. Three full rounds were completed in 45 minutes.
COT (Count and Name-O-Rama), announcements, and prayers (Barney’s family and Sokrates donating bone marrow).
What Can You Do With A Bag Of Balls?? – Another Huffy Production
PAX:
Ponzi,
Hawkeye,
Charmin,
Nimbus,
Pickle Juice (FNG)
Huffy (Q)
F3 Stands For: Fitness, Fellowship, & Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts are:
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Beatdown:
2 Teams of 3. We run to the bag of balls. Pick one. Put it in your teams bucket. Do the exercise on the ball. Example: You draw 2B. Go to Station #2 and do exercise B (30 Pivot Jump Shots).
Station #1
A Walking Imperial Walkers 1 Round Trip
B Sprints 2 Round Trips
C Indian Run Around the Stations 1 Round Trip
Station #2
A Basketball Merkins 20 Reps
B Pivot Jump Shots 30 Reps
C Calf Raise Jump Squats 30 Reps
Station #3
A Kettle Bell Swings 20 Reps
B Curls 30 Reps
C Man Makers 10 Reps
Side Straddle Hops If Waiting for the Next Task.
We circled back up and did:
Moby – Flower (Sally Up / Sally Down) Squats,
Blur – Song 2 Burpees every Wahoo,
Beastie Boys – Girls Hold Plank and Merkin every Girl(s)
We then got in the COT. Did Count-o-Rama / Name-O-Rama. I was the 6. We got to know the FNG from Fort Wayne, Indiana and Named him “Pickle Juice”. Ended with announcements and Prayers.
My thoughts: F3 is amazing!! We EHed men walking by. Get an FNG. At the end of the Beatdown we have Pickle Juice (FNG) heading out for some fellowship with Charmin and Bonds At the Five. God is great and F3 is a gift from God!! Be Blessed Brothers!!!!
The Levy on 6/22/2021
PAX: Spaulding, Stark, Doubtfire, Flubber, Fossil, Jennay, Coconut (Q)
Opening: Mission & Core Principles
Run from the Levy W on 5th st to end. N on Mulberry to end, E on river to the wall. ~1mi warmup
Brief cadence at the flagpole–SSH and Imperial Walker
At the wall, make use of the ramp and stairs to do sets of 6 laps–up the ramp, across the promenade, down the stairs. On the ramp, change up each lap:
High-knee skip
run
Backwards
run
Imperial Walk
run
During set 1, crossing the promenade via karaoke, Set 2–heel walk, Set 3-duck walk.
Warm down run back to the levy. Total ~4 mi.
Cadence–american hammers (25)
COT (Doubtfire 6)
Beautiful morning to shake out some kinks, and make some new ones. (the Q’s quads were sore already from Bourbon’s Saturday beatdown, and got worse after the heel walk and duck walk!)
PAX: Speedy Cat (2.0 FNG), Avocado (2.0 FNG), Dropout, Stalker, Ponzi, Huckleberry, Tressel (Kotter), Lonzo, Black-spider (2.0)
Q: Spider-Man
Warmup: Motivators countdown from 6
The thang:
Station 1: 10 Lunges 2 is 1, 20 Squats, 30 calf raises. Run to Station 2, do the hop scotch on the way.
Station 2: 10 Big Boi Situps, 20 Flutter kicks 2 is 1, 30 LBC’s. Run to Station 3.
Station 3: 10 Carolina dry Docks, 20 Merkins, 30 dips. Run around Library to Station 1
Repeato
Last 10 minutes exercise dice, all PAX got a chance to roll
COR
NOR
Ponzi was the 6
Two of Dropout’s 2.0 FNG’s were named Avocado and Speedy Cat
Closed with a short prayer
Leadership Ruck (Habits)
Mission
Principles
PAX
Lego
Huckleberry
Mantis
Freefall
Red Ryder
Flo (Q)
Rucked 2.5 miles discussing leadership habits. Referenced Q Source topic 3.10
We had 10 wonderful men attend our beatdown today. Of those 10 men, 4 are over 60 years old! Our beatdown was tough. On the lines in the parking lot, the Q placed a number by a line that went in increasing order and that is how many reps of an exercise that one did. At the first line was 2 reps, at the 2nd line it was 4 reps, the next line it was 8 reps, then 16 reps and last 32 reps, When finished with the exercise, you would walk back to the beginning and start a new exercise. All exercises were with a block, The exercises were, overhead presses, squats, manmakers, american hammers, block merkins(merkins with one hand on the block), lunges, curls, kettle bell swings, clean and jerk, side lift, and merkins on the block. three people finished the set, Peach, Jenny and Spaulding. They started doing burpees when our time was up.
Attending were Jake Jennay Wittmer, Dave Flo Walborn, Allen Lego Reinmeyer, Andrew Peach Lee, Michael Doubtfire Dushane, Eric Isosceles Puffenberger, Jessie Fossil Miller, Rick Huckleberry Thielen,Jeff Spaulding Lonsbrough and the Q, Mark Landslide Trimble.
We ended in a circle of trust!
100s and Merkins
PAX: Rudy, Huckleberry, Barney(Q)
Mission, and 5 Core Principles
Workout:
Run a lap of the track, but stop at every corner to do 25 Merkins. Second Lap, Squats. Third Lap, Big Boy Sit-Ups. 4th Lap, Jumping Jacks.
Timed for 30 minutes
End in COT and prayer.
Pre Ruck/Run for Time to Work Part 2 @ Battlefield
PAX: Lonzo, Rudy, Meatloaf, Charlotte (q), Woodstock, Cinnamons, Footloose
F3 Mission Statement and 5 Core Principles
Pre Ruck/Run before Beatdown:
Lonzo, Rudy, Meatloaf, Woodstock for run
Charlotte, Cinnamons, Footloose for ruck
COT (Count and Name-O-Rama), announcements, and prayers saved for after Beatdown.
Time to Work Part 2 @ Battlefield
PAX: Lonzo, Rudy, Meatloaf, Charlotte (q), Woodstock, Cinnamons, Footloose, Fat Amy, Coconut, Wipers
F3 Mission Statement and 5 Core Principles
The Beatdown:
This beatdown was intended to keep the body moving with minimal to no breaks. The beatdown structure had 5 groups of 2. Out of the group, one partner would rifle carry block down to end of field and back. During this, the other partner would be performing a exercise. When the partner rifle carrying comes back, the partner doing the exercise rifle carries and the partner rifle carrying performs the exercise. The list of exercises performed are as follows:
Squats with Block
Flutterkicks with Block
Merkins
Big Boy Situps
Burpees
Lt. Dan’s
Curls with Block
Rows with Block
Shoulder Press with Block
If group finishes all exercises before conclusion of beatdown, the list of exercises were repeated. Around 7:15, a cooldown was done by jogging to the end of the field and then walking back, repeating until around 7:20.
COT (Count and Name-O-Rama), announcements, and prayers.
Date: 6/28/2021
Time: 5:30 AM – 6:15 AM
Location: Gauntlet
Q: Dutch
PAX: Solo, Enron, Peach, Free Fall, Doubtfire, Lyman, Coconut, Bourbon Spalding, Geppetto, Lego, Rudy, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: 4 Square
Divide up into 4 groups. Warm up run around all the squares. Break up into groups and go to assigned squares. First exercise is done around the Square then 20 reps of each of the 4 other movements. One all 4 movements are done, then run a lap around all 4 squares.
Square 1
Bearcrawl
Leg lifts
Arm circles- 20 each way
Imperial walkers 2 is 1
American hammers 2 is 1
Square 2
Lunge walk
Merkins
Lbc
Dips
Freddy Mercury 2 is 1
Square 3
Crab walk
Bear Squat
Big Boys sit up
Squats
Shoulder taps 2 is 1
Square 4
Squat walk
Superman
Airpress
Toe taps 2 is 1
Crunchy frog
COT (Count-O-Rama), Name-O-Rama, The 6.
The 6: Lyman
Topic in COT was influence.
The Murph!
Lonzo
Rudy
Q: Huckleberry
Rudy was the sixth!
We had six wonderful men attend our run today. We ran the landslide Loop, which takes into Maumee. Attending were Jessie Fossil Miller, Dan Van Gogh Miedema, Jonathon Bourbon Burns, Alan Coconut Davies Michael Doubtfire Dushane and the Q Mark Landslide Trimble. We ended in a circle of trust.
• Team Battle Ruck
• 6/22/21
• Necropolis
• PAX:
Hannibal
Ponzi
Hazmat
Geppetto
Peach
Red Ryder
Space Cowboy
Lego
Peach
Huffy
Raven – Q
• The Thang:
COR
Rucked to the lower parking lot, north of the Ft.
Split into teams.
Each team was given a different waypoint where they could find a variety of coupons to bring back to the starting point.
Coupons were worth points based on their weight and degree of difficulty to ruck with.
A few PT options were also given to score points.
• Spreadsheets from the Gloom:
It was a beautiful, cool, summer morning. Teams successfully brought back all of the coupons to the starting point. Good times were had by all, especially the PAX who carried the “bonus” coupons.
Dutch says:
June 29, 2021 at 6:50 am (Edit)
Date: 6/29/2021
Time: 5:30 AM – 6:30 AM
Location: Necropolis
Q: Dutch
PAX: 9 total: Mantis, Geppetto, Raven, Casper, Flo, Peach, Lego, Enron, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: Ruck
Starting with walking lunges in cadence.
Then we hoofed it to the wall for PT.
In cadence
squats
Merkins
American hammers
Flutter kicks
Then back to parking lot for COT
COT (Count-O-Rama), Name-O-Rama, The 6.
The 6: Geppetto
Shared poem
Red Brocade
Naomi Shihab Nye – 1952
Date: 6/30/2021
Time: 5:30 AM – 6:15 AM
Location: Grantland
Q: Dutch
PAX: 9 total: Peach,Huckleberry, Venom, Enron, Jennay, Fossil, Chanel, Bourbon, Free Fall, Solo, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: Perpetual Motion
This was an AMRAP style workout. Each Pax selected a cone at random. Each cone had an exercise on it. While 1 Pax Ran the others did AMRAP of the exercise on their cone. After the lap, the runner took over at the first cone. The Pax at the first cone went to the second and so on. The Pax at the last cone takes off running.
Exercises
Bonnie Blair
Big Boy Situps
Air press
Flutter Kicks
Merkins
Al Gore
Shoulder Taps
Lateral Bear Crawl
Plank
After the first round
Bear crawl was changed to Leg lifts
Jennay found out about the marker and changed plank to Lt. Dan’s. For the final set of reps Venom changed merkins to Lt Dans for Jennay to do.
COT (Count-O-Rama), Name-O-Rama, The 6.
The 6: Enron
Discussion in COT was about community.
Tues 6pm 6/29/21
Charmin Stimulus
Q – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Pax: Ponzi, Hawkeye, Ant Man, Chanel, Huckleberry
Exercises: (trainingfervor Insta) – didn’t get to 17-20
1. 15 – SSH
2. 15 – High knees
3. 15 – Air squats w/ twist
4. 10 – Burpees
5. 1 DB – 15 Toe touch – alternate
6. 2 DB 15 – oblique twist with reach and kick out (alternate)
7. 1 DB – straight arm, same leg goes out (alternate)
8. 1 DB 15 – Marching crunch, DB reach up (can do at diagonal)
9. 1 DB – Side leg lift with twist
10. 1 DB – wide leg oblique crunch (lean L/R)
11. 1 DB – Figure 8… step forward pass DB underneath
12. 1 DB – one arm out wide — curl leg in to squat and drop DB
13. 2 DB – Marching Figure 8 with DBs
14. 2 DB – Jumping jack – out fly, in curl (legs out in both)
15. 2 DB – kick/punch w/ alternate kick, down in middle squat
16. 2 DB – on back, fly and bring knees up
17. 2 DB – bent over fly, stand up, step back lunge
18. 10 – side/front leg raise to opposite arm
19. 2 DB – Squat with DBs In to split lunge with curl
20. 20 – Double hand press to side raise
4 stations – big square
1. With Coupon (ALL 10 each arm)
1. Curls – 10 lower, 10 upper, 10 hammer, 10 full
2. Shoulders (fly or single fly)
3. Kettle Swings
4. Row to Press
Run around square
2. Merkin station
1. 10 Fist
2. 10 Bounce (Alt mid, wide)
3. 10 Side to Side
4. 10 Staggered
Run loop
3. Band work station
1. 10 clamb shells, 10 raised
2. 10 One-legged bridge (60, 30)
3. 10 yards Walk with band – side-ways
4. 10 yards Walk with band forwards
Run loop
4. Plank station
1. 10 Plank with Twist
2. 10 Plank with Reach
3. 10 Side Plank (Alternate Knee to Toe)
4. 10 Side Plank Hip Raise
5. 10 Side Plank with Reach Unders
Prayer Intentions – Chanel’s co-worker hit by a car and tragically killed while walking dog. Ponzi’s health and guidance as he makes some medical treatment adjustments. Nation over the 4th and our troops.
6/30/21 stay positive, don’t be negative
Welcome
F3 Mission & Core Principles
Disclaimer
Warmup: Windmills and Through The Tunnel (did it at F3 Grandstrand. I guess we call them Potato Pickers?)
PAX: Rudy, Malware, Barney, Lonzo, Isosceles, Woodstock, Lyman (QIC)
The Thang: Moseyed to the gate that leads back to the ball fields, where there were four deep-cycle marine batteries (total approx 80lbs per team) and five cones. Split into two teams (3 vs 4) with one from each team at the first few cones. Each cone had an exercise, except the first cone, which had the batteries.
The first two PAX (one from each team) would grab a battery in each hand, race to the playground, do 5 pull-ups and 15 dips, then race back while the rest of the PAX did the exercises at each cone. When the racers got back, we’d rotate to the next cone. The idea was to only race with the batteries when all the team members completed the reps, but instead we just kept rotating racers and moved a different cone when the racers returned, which worked out well for keeping everyone moving. We did three 10-min rounds, with different exercises at each station in each round.
Round 1
Battery race – 5 pull-ups, 15 dips
40 diamond merkins
40 big boy sit-ups
30 side lunges 2:1
50 squats
40 mountain climbers 2:1
Round 2
Battery race – 5 pull-ups, 15 dips
20 inchworm w/merkin
30 leg lifts
25 Lt. Dans
50 overhead handclaps
30 Bonnie Blairs 2:1
Round 3
Battery race – 5 pull-ups, 15 dips
30 Mike Tysons
40 hello dollies
30 curtesy lunges 2:1
50 behind back handclaps
30 plank jack shoulder taps 2:1
Moseyed back to parking lot for COT.
Countorama
Name-o-rama
Six – Woodstock
Announcements
BOM – prayer
I appreciate everyone putting in max effort even when the plan was a little shaky, in extreme humidity nonetheless. Very honored to lead!
Lyman
The Longest Yard BB
Mission
Principles
Pax
Raven
Flo Q
The Thang
Warm up
SSH
Windmills
Five stations placed mosey distance apart
Squats & Lunges
Flutter Kicks & Hammers
Merkins & Dips
Imperial Walkers & LBCs
Rows & Curls
25 reps per exercise
Three rounds
Finished with COT
🇺🇸
PAX- Lonzo, Lonzo’s 2.0s (Spyderman, Black Spider) Huckleberry, Ponzi, Chanel, Iso 2.0 (Shuri)
Q- Isosceles
The Thang: defined Work. 10 cones in a big rectangle. Each cone 25 yards apart. Half of the PAX doing a movement of 50 yard, twice, half the pax moving all the heavy stuff. Then switch roles. Movements were bear crawls, mogul burpees, and ape hops.
F3 Mission
5 Core Principles
We had 1 runner, 5 ruckers and 1 PAX as a coupon. Since Mercy is still on the IR list, we brought out a red wagon. Cinnamons attached a rope with a carabiner and attached it to the back of our rucksacks. We then rucked 3.1 miles out and back.
PAX:
Footloose – Q
Mercy
Cinnamons
Dutch
Field and Stream
Fraction
Fat Amy
Welcome to F3: fitness – fellowship – faith
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
COUNTORAMA
WARM UP: In cadence
Arm circles – forward
Arm circles – backward
Twist and Pivot
Polka Stretch
The Thang:
We carried our blocks over to the amphitheatre. We did 8 rounds of the same exercise in 20 second intervals followed by a 10 second rest (STATIC HOLD). 1 minute (rest/mosey: like around the pond at the Battlefield or around the median at Wakanda, etc….) after the last round. Switch to a new exercise and we did 8 rounds in the same intervals.
Exercises:
Incline Merkin
Curls with block
LBC’s
Decline Merkin
Rows with block
Bear Crawl
Leg Raises
Dips
Steps ups
COT:
Countorama
Nameorama
6 – Hershey
Announcements
Prayer/Message
PAX:
Meatloaf
Mercy
Landslide
Fat Amy
Orange Kilt
Hershey
Dutch
Field and Stream
Woodstock
Wipers
Cinnamons
Footloose – Q
Backblast – July 3, 2021
AO: The Fortress – Grace Church/Woodland Park – Perrysburg, OH
QIC: Geppetto
PAX: Isosceles, Huckleberry, Jennay, Chanel, Solo, Callahan, Lego, Doubtfire, Fossil, Nitrous, Hannibal, Roundup, Strudel, Venom, Geppetto, Enron, Peach, Eli “Oil Change” Reichenbach (FNG), Jim “Patron” Deering (FNG)
Workout: “We Hold These Truths…”
Two FNG’s this morning so I took extra time with them explaining F3, what it stands for and our Principles. Thinking about it now, I did not state the Mission of F3. Big error on my part. No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Missed the Mission Statement!
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Today’s workout is a celebration of America! America themed playlist, lots of American Hammers and Merkins
Warm up
(13) Side Straddle Hops – For the 13 original colonies
(17) Chain Breakers
(76) Plank Merkin Circle
17 and 76 for the year America was founded
The Thang:
American Woman – Do a Burpee every time they sing “American Woman”, squats the rest of the song.
Captain Thors
1:4 ratio 1 LBC, 4 American Hammers (2 is 1). Increase to 2:8, 3:12, 4:16, 5:20 to 10:40. Exercise until Q calls time.
Elevens
Start with (1) 4×4 – Burpee down to four merkins, four plank jacks, stand up = 1
Start with (10) Shoulder Taps
2-9, 3-8, 4-7, etc until 10-1
Exercise until Q calls time
Magnificent Seven Merkins (Yul Brenner) – (10) each OYO – Hold Al Gore when complete
Carolina Dry Docks, Wide, Regular, Ranger, Diamond, Crucible, Chuck Norris
Finish with Blackjack
1 – Merkin, run across field 20 – American Hammers, run back, 2 Merkins and 19 American Hammers 3-18, 4-17, etc until Q calls time.
Count o Rama – 19 with 2 FNG’s
Name o Rama
The Six – Doubtfire – Eh’d by Heisenberg. Worked out before F3 but the accountability wasn’t there. Now, he knows when that alarm goes off there are going to be men anticipating that he will be at the workout. Loves the support and caring he gets from the group.
Announcements: Tentative ribbon cutting for the Inclusive Playground is set for July 17th.
BOM: Q read the following:
“The unanimous Declaration of the thirteen united States of America, When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.”
BOM w/prayer:Prayers for Doubtfire’s wife Jodi. Prayers for Strudel’s niece. Prayers for everyone’s safety this holiday weekend. Prayers for those that defend our freedom.
Spreadsheets from the Gloom: Honor to lead this morning. Iso kicked it off with a great leadership ruck. Great to see 19 PAX out on a holiday weekend. Way to get that DRP!
Playlist: American Woman – The Guess Who, We’re An American Band – Grand Funk Railroad, American Girl – Tom Petty, Party in the USA – Miley Cyrus, Living in American – James Brown, Real American – Rick Derringer, Born In The USA – Bruce Springsteen, Ventura Highway – America, R.O.C.K. in the USA – John Mellencamp. Not Played: America – Neil Diamond, Rockin’ in the Free World – Neil Young
PAX – Malware, Woodstock, Fat Amy, Footloose, Lyman, Cinnamons, Rudy, Chanel, Burgundy?(FNG), Barney (Q)
Core Principles, Mission, etc.
Today’s workout: The Bigger Wheel of Misfortunate Things
Start at Flag in the middle of 8 stations, 25 yards away.
10 Squat Thrusters every time you make it back to the flag.
Rifle Carry to-and-fro each station/flag – Start with Thrusters at the Flag
Stations
#1 – 400 Meter Run
#2 – 20 Block Squats
#3 – 20 Block Merkins 1:1
#4 – 20 Chest Press
#5 – 20 Sit-Up Thrusters
#6 – 20 Man Makers
#7 – 20 Block Curls
#8 – 20 Block Rows
6 – Cinnamons
FNG – Burgundy?
COT, Prayer
The Murph
PAX: Bourbon, Geppetto, Peach, Callahan, Mile High, Oil Change, LEGO (Q)
Mission Statement, Values, Disclaimer then the story of Lt Murphy and why we do the Murph.
The THANG:
1 mile run
100 pull-ups
200 Merkins
300 Squats
1 mile run
CoT::
The 6 was Oil Change, who posted for the second time and his first Murph. Prayers for Doubtfire and Van Gogh’s wives as well as for all troops that served and gave their lives for our freedom!
Pax: Chanel, Bourbon, Mile High, Spaulding, Flubber, Gepetto, Peach, Fossil, Free Fall, Space Cowboy, Nitrous, Dutch, Callahan, Hannibal, Red Ryder, Solo, Huckleberry, Enron, Griffin, Woodstock
QiC: woodstock
Warm up – windmills, potato pickers.
Set 1 – hold sumo squat for 15 count, then 10 jump squats (or bench jumps). 5 count, repeat 5x
Set 2 – hold split squat right for 15 count, then 10 sprinter hops (explode up, drive back knee to chest, land and drop back to lunge, repeat). 5 count, repeat 3 sets each leg.
Set 3 – Full extension and hold for 15 count, 10 calf raises. 5 count, repeat 4 times.
Set 4 – same as set 3, swapping calf raises with good mornings, 3 sets.
Explosive jump up the stairs to 1st landing, wall sit IP run to top, run down to finisher.
Finisher – run to hill, sprint up hill, table top squats for 10 count, 5 mike tysons. repeat 4 times. run back.
CoR, NoR, BOM.
July 6, 2021
Spirit of 76
Q: Doubtfire
Pax: coconut, Woodstock, Mile high
Started off by running from the levee to seventh Street headed east all the way down seventh Street to Woodland Park cut over to sixth Street headed back west the entire length of sixth Street and repeated that loop twice. On the return from the 2nd loop we stopped at the cemetery where we paid tribute they hanging a couple of patriotic windchimes. The wind the spirit and the chimes are synonymous in my mind and hopefully provide a smile to an otherwise grieving person.
We finished with 6.5 miles promptly at 6:29 finished with count O Rama circle of trust and did not have a six. Q shared Matthew 7:6 with the pax challenging them to protect the pearls we are entrusted with.
Backblast for Wakanda on 7/1/21
PAX: Crabby Patty, Lonzo, Charlotte, Rudy, Landslide, Cinnamons, Lyman, Coconut (Q)
Intro: Mission, Core Principles
Warmup: SSH in cadence, Mountain climbers in cadence, Mosey around the bus circle
Thang–workout title: 8 is enough.
8 stations were set up evenly spaced around the bus circle. Pax ran 8 laps of the circle, stopping at each station to perform 8 reps of whichever exercise.–for time.
– Merkin
– Jungle Boy
– Burpee
– SSH
– Bonnie Blair
– Squat
– Lt. Dan
– Mountain climber
Was a real burner for the legs, but the PAX fought through the pain. in the end, 8 was definitely enough.
Crabby Patty led a much-needed stretching session after the COT. (Cinnamons 6)
An honor to join my brothers from the other side of the river for a strong morning at Wakanda!
All ruckers no runners!
Pax: Geppetto, Jennay, Callahan, Lego, freefall, huckleberry, red Ryder
Q: Isosceles
Core, Cardio, EMOM
PAX: Venom, Freefall, Enron, Mantis, Huckleberry, Bourbon, Shawshank, Jennay, Peach (Q)
Mission statement, Values.
The THANG:
Warm-up: Windmill x 15, LBC x 15
We worked our way around the trail (.5 mile). Along the way we made 3 stops to perform 8 exercises. Each stop had a different EMOM exercise.
8 exercises:
Imperial walker, BBSU, Leg raises, Flutter kicks, Plank jack, Ski jump, American hammer, Plank.
1st Stop: EMOM is Burpee x 2 and perform 8 exercises listed above.
2nd Stop: EMOM is Lt. Dan x 4 and perform 8 exercises listed above.
3rd Stop: EMOM is Squat jumps x 5 and perform 8 exercises listed above.
After making it around the trail we performed a circle count to 100 while holding plank. When the count got to you, you performed a plank jack. This completed the Thang.
CoT
Count-o-rama
Name-o-rama
The 6 was Bourbon.
Announcements/Prayers
Backblast – July 8, 2021
AO: The Yard – Rossford Marina/Veterans Park – Rossford, OH
QIC: Geppetto
PAX: Coconut, Chopstick, Salt Shaker, Hazmat, Raven, Geppetto, Flo
Workout: Face Value
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
The Thang:
Mosey to the basketball court
Deck of Cards workout
A-5: Add a one to the front
6-9: Double the value
10-K: Face Value
Round one 10 minutes
Heart – Hand Release Merkins – 66 total
Diamond – Mountain Climbers – 18 total
Spade – Squats – 71 total
Club – American Hammers (2:1) – 40 total
Run to end of dock and back
Round two 10 minutes
Heart – Freddie Mercury’s – 23 total
Diamond – Bonnie Blairs – 36 total
Spade – Burpees – 23 total
Club – Plank Jack Shoulder Taps – 38 total
Run to end of dock and back
Round three abbreviated five minutes
At the Pavillion
Hearts – Step ups/box jumps – 27 total
Diamonds – Dips – 22 total
Spades – BBSU – 13 total
Clubs – Decline Merkins – 28 total
Mosey back to the flag
Count o Rama – Seven
Name o Rama
The Six – Hazmat – Eh’d by Flo. Hazmat is working hard to get back in the F3 routine. He is glad for the group and that the guys have not given up on him. Got his name because he works for a transportation company that specializes in hazardous material.
Announcements: The Standard Ruck August 7th 5am. H4H landscaping project July 17th.
BOM w/prayer:Prayers for Doubtfire’s wife Jodi. Prayers for Strudel’s niece. Prayers for everyone’s safety this holiday weekend. Prayers for those that defend our freedom.
Spreadsheets from the Gloom: Low 70’s muggy, gloomy. Honor to lead this morning.
Playlist: You Can’t Hurry Love – Phil Collins, Easy Lover – Philip Bailey feat. Phil Collins, Invisible Touch – Genesis, Take Me Home – Phil Collins, Sussudio – Phil Collins, In The Air Tonight – Phil Collins
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Cinnamons, Krabby Patty, Meatloaf, Stalker, Dutch, Lyman (QIC)
Warmup:
Motivators: start at 10, count down to 1
25 each with no break in between: Small Fwd Arm Circles, Small Rev Arm Circles, Large Fwd Arm Circles, Large Rev Arm Circles
The Thang:
Simple two-station workout
Mosey to playground
Using picnic tables do:
60 Incline Merkins
60 Flutterkicks 2:1
60 Dips
Mosey to light pole in parking lot
20 Jump Squats
20 Mtn. Climbers 2:1
Mosey back to playground
50 Incline Merkins
50 Flutterkicks 2:1
50 Dips
Mosey to parking lot
20 each, jump Squats, Mtn. Climbers
Back to playground
40 each, etc. all the way down to 0
Moseyed back to parking lot for COT.
Countorama
Name-o-rama
Six – Dutch
Announcements
BOM – Prayer
Thanks to the five who braved the rain and joined me this morning. Honored to lead today!
Pax: Coconut,Rudy, Mercy, Landslide, Footloose, Meatloaf, Kickstand (Kotter), Barney, Woodstock
QiC: Woodstock
Relay:
Set up 8 cones, 4 down and 4 back.
Teams line up at first cone. Before leaving – 5 squat thrusters (block stays).
IF sandbag is at the cone, you must complete exercises and then carry to next cone.
After sandbag carry, then do work at cone, then bear crawl to next cone, then broad jump to next cone. Other than those three, run between cones.
Cone 1 (thruster buy in), Cone 2 squats x 25, Cone 3 jump rope (50 SU) – next man up can start when cone 3 is finished, Cone 4 10 Lt Dans
Make turn
Cone 5 – 25 merkins (if no blocks), farmers carry across to cone 4 if blocks (need 4), Cone 6 – 10 burpees, Cone 7 – 50 2 is 1 flutter kicks, Cone 8 – 20 BBSU
Keep going until sandbag is at cone 8.
Once sandbag is at 8, reverse order until back to 1.
Cot, NoR, prayers for the Dia family and all first responders.
July 8, 2021
“The Class of ‘78”
Introduction
Mission Statement
5 Core Principles
Q: Doubtfire
Pax:
Fossil
Ant Man
Mile High
Bourbon
Callahan
Jennay
Hannibal
Huckleberry
Spaulding
Free Fall
Chanel
Oil Change
Nitrous
Casper
Canteen
Peach
Pax counted off into groups of 2. Pax reported to one of 4 marked stations and completed a combined 78 reps of exercise named at that station. The pair then moved on to each of the remaining stations performing 78 combined reps of the exercise listed at those stations. Once all 4 stations were completed (312 total reps) pax reported to the bottom of the wall and held plank until the 6 arrived.
Repeated this sequence 3 times (936 total reps completed per team of 2 or 468 reps per pax)
Finished with 78 combined merkins in the circle while holding plank.
Exercises completed: merkins, bbsu, decline merkins, box jumps, Australian merkins, dips, plank jacks, Freddie Mercuries.
COR
NOR
Six: Jennay
Closed with quote from #78 NFL Hall of Fame lineman Anthony Muñoz HOF introduction speech from his son telling of his father’s Godly leadership and challenging pax to lead and leave right.
La Bibliotek Games 07/08/2021
Pax: Ponzi(Q), Huckleberry and Huffy
Mission and Core Principles
Warmup: 25 Windmills and 25 High Knees
25 Imperial Walkers
25 Burpees
25 Merkens of your choice (diamond/military/incline)
25 Mountain climbers
25 Mike Tysons
25 Big Boy Sit-ups
25 LBCs
25 American Hammers
COT
after completing sequence repeato
The Standard Prep Ruck
Mission
Principles
Pax
Red Ryder
Geppetto
Lego
Free Fall
Huckleberry
Casper
Flo (Q)
Rucked 2.5 miles discussing Patrick Lencioni’s book, The Ideal Team Player. There are three core attributes: Hungry, Humble & Smart (Emotionally).
COR
Six was Red Ryder
Announcements
COT
Q = TuPac
PAX = Huckleberry, Huffy, Ponzi, Meatloaf, Charmin
6 Pax Met for UNCOMMON. De did a pyramid workout. Round 1 one Rep of first exercise. Round 2 two reps of second exercise plus round one exercise.
Pattern continued.. all PAX completed the lastset together. We met at inside the 5 for trivia and libations.
Ruckin’ N’at
7/5/21
Necropolis
PAX
Peach
Free Fall
Hazmat
Enron
FNG – Sean “Salt Shaker” McGee (EH’d by Hazmat)
Hannibal
Mantis
FNG – Jayson “Avril” Lind (DR from Denver, CO. EH’d by Raven)
Solo
Flo
Geppetto
Raven – Q
The Thang:
A nice ruck w/ coupons. Headed north across the bridge and into Sidecut Park. Back the same way. Beeped at several times on the bridge & Q instructed to keep the tradition of 30 overhead presses for those who were not carrying a coupon. Those who were carrying a coupon had the option of completing presses.
Coupons:
10lb mace
25lb dumbbell
25lb kettlebell
35lb kettlebell
80lb sandbag
It was an excellent ruck. It was nice to have some serious coupons back out with us. Seemed a good time was had by all.
It was great to see my very good friend from college. He drove an hour to get to Perrysburg and took a half hour nap in the parking lot before the ruck. I’ve sent him the F3 national website and I am encouraging him to keep it up when he gets back to CO.
As always, I am grateful for the opportunity to lead. The PAX in the Black Swamp are some of the finest HIM in the land. I don’t say that out of bias, but from experience. It was an honor to be a part of and lead this ruck.
AYE!
7/10/21 – HIIT It
Q – Jennay
AO – The Fortress
Pax
Jennay, Roundup, Flo, Huckleberry, Solo, Tai Guy, Nitrous, Enron, Peach, Stark, Space Cowboy, Venom, Geppetto, Socrates, FNG (Hopscotch), Charmin, Sherpa, Malware, Lego, Casper, Fossil, FNG (Vespa).
Open – Mission/5 Core Principals/Disclaimer
Thang
HIIT – Pax will do AMRAP for 45 seconds and then rest for 15. Repeato 3 Times
Moves
Bonnie Blairs
180 Burpees
Tuck Jump / Side Straddle Hop Combo (2 and 2)
Ready, Set, Go – 1 Leg Isolated
Plank Jacks / Mtn Climber Combo (2 Plank Jacks and 4 Mtn Climbers)
Ultimate Frisbee
Pax separated into 2 groups (Shirts vs Skins) and played the remainder of the time in Ultimate Frisbee.
Search and Find – Socrates lost his wedding ring at the end and the Pax came together in a search party to find it at the end. This was the 2nd time this has happened during Jennay’s Q (Bachelor was the first one).
Ended with COR – NOR and the 6 (Stark)
EMOM and The Hill
PAX: Solo, Charmin, Enron, Freefall, Malware, Mile High, Lego, Doubtfire, Bourbon, Spalding, Hucklerry, Peach (Q).
Mission statement, Values, Disclaimer.
Warm up: Motivators to 8.
Thang:
Mosey over to the pull up bar for some EMOM.
EMOM is 3 pull-ups.
Exercises: Flutter kicks, bear squat, peter parker, crunchy frog, superman, plank, air press, parker peter
Mosey to the hill:
Partner up for hill run and exercises.
One guy is doing 3 hills runs. Partner is doing exercise. Then switch.
Exercises: 100 lunges (2 is 1), 200 bbsu, 300 squats, 400 lbc.
1 group completed the exercises (Bourbon and Spalding)
COT
Count-o-rama
Name-o-rama
6 – Mile High
Announcements/Prayer
Backblast for the Foundary on 7/12/2021
PAX: Geppetto, Montoya, Rudy, Barney, Stark, Woodstock, Rooster, Cinnamons, Coconut (Q)
Set-up: Create a ‘starting line’ with visible timer and ‘work area’ where pax can stake out a spot for their block.
Intro:
Welcome, The Mission of F3 is to plant, serve, and grow small workout groups for men, to invigorate male community leadership.
The core principles:
F3 workouts are Free, open to all men, held outdoors, led in rotating fashion by participants, and end in a circle of trust.
The THANG: IPC prep–Mission to MARS.
The Iron Pax Challenge (IPC) is a nationwide challenge hosted by F3 Greenwood. The goal is to give pax a ‘really hard push’ so each man, where he is at, can get better. This workout is designed with this philosophy.
1 MARS = 10 Manmakers, 10 American Hammers (2 is 1 with block), 10 bent over Rows, and 10 goblet Squats
The workout (for minimum time) goes:
400m run
5x MARS
800m run
5x MARS
1600m run
The PAX had a great and miserable time challenging themselves. The workout will be repeated in a month for PAX to track their improvement.
Results from today:
PAX Time
Stark 32:09
Coconut 33:12
Rooster 33:16
Woodstock 33:24
Cinnamons 34:29
Barney 41:13
Rudy 40:00–3 laps to go in run
Geppetto 3rd set of round 2
Montoya ?? set of round 2
Geppetto emphasized in the COT how this group is about getting better, no matter what level an individual is at, and today was the kind of workout to push us all to do just that.
#ISI
Honored, and humbled to have had the chance to issue the challenge to the PAX today.
PAX: Raven, Free Fall, Enron, Geppetto, Chubbs, Solo, Dropout (Q)
Ruck to the Wall, stop for 15 merkins, 15 squats and 3 Burpees, then ruck back.
Backblast for the Murph at Mc^2 – 7/13/21
PAX: Mercy, Rudy, Fat Amy, Cinnamons, Field & Stream, Bunyan(K), Leia aka Skywalker(K), Einstein(K), Brisket(FNG), Miss Cleo(FNG), Barney(Q)
Intro:
Welcome, The Mission of F3 is to plant, serve, and grow small workout groups for men, to invigorate male community leadership.
The core principles:
F3 workouts are Free, open to all men, held outdoors, led in rotating fashion by participants, and end in a circle of trust.
The THANG: The Murph
6 – Rudy, who gave awesome encouragement about F3 and the great network it has become for he and his family.
Ended in COT
Backblast for the “Props” at FoD – 7/14/21
PAX: Lyman, Rudy, Mercy, Thai Guy, Meatloaf, Cinnamons, Landslide, Bunion, Leia, Woodstock, Barney(Q)
Intro:
Welcome, The Mission of F3 is to plant, serve, and grow small workout groups for men, to invigorate male community leadership.
The core principles:
F3 workouts are Free, open to all men, held outdoors, led in rotating fashion by participants, and end in a circle of trust.
The THANG: Props
The whole thing was made up, and the points certainly did not matter…
We split into 2 groups, and in between the groups were Farmer Carry Buckets o’ Dirt x2, Rifle Carry Blocks x3, Farmer Carry Blocks x2, Sandbags x3, Tire/Sledge Hammer, Double Rifle Carry Block(Thank you Cinnamons). The groups were about 30 yards apart.
Group 1 did 10 Merkins and 10 Burpees and Group 2 did 10 Squats and 10 Lunges. 2-3 PAX from each side carried all the props to the other side, then 2-3 different PAX carried them all back. The PAX did the exercises above while they waited.
Round 2 was PAX choice abs. (Absolutions, LBC, Mountain Climbers, Flutterkicks, and Woodstock was breakdancing) The soccer fields were flooded, so we worked in the parking lot.
We finished with 30 second wallsits, 30 second squats x3.
6 – Cinnamons, who reminded us that the devil will not stand in our way. He cannot bring us down while we have Christ on our side.
Ended in COT/Prayer
7/14/21 – Hop, Skip, and a Jump
Q – Jennay
AO – Grantland
Pax
Jennay, Charmin, Peach, Huffy, Malware, Oil Change, Cocunt, Huckleberry, Solo, Mile High, Hannibal, Freefall
Open – Mission/5 Core Principals/Disclaimer
Thang
HIIT – Pax will divide into 2 teams. Each member will take turns traveling from point A to B while the rest of the team does the exercises. Switch exercises each time there is a new traveler.
Moves
Burpees
Skaters
Squat Jumps
Hand Release Merkins
Pike Hops
Side Straddle Hops
Point A to B
Gorilla Walks
High Knee Skips
Broad Jumps
Bear Crawl
It was a sloppy mess and Jennay should’ve planned to do the beatdown on the sites tennis courts. Most complained, but nobody stayed dry!
Ended with COR – NOR and the 6 (Coconut) – Then COT
QIC – Stark
PAX – Meatloaf, Woodstock, Dutch, Coconut, Spaulding
We ran 2.5 miles from the Way public Library in Perrysburg to the Maumee Public Library…and back. Ended with about 10 mins for some good stretching.
COR, NOR, Dutch was the 6. His story from hating to run to now completing a couple marathons is awesome. Leads our Freed to Bleed campaigns too. This dude is a true HIM!
Always an Honor
Always my Please
~Stark
Tuesday – Day of Productivity 07/14/2021
Pax: Ponzi(Q), Huckleberry, Huffy, Charmin + Floater
Mission and Core Principles
Warmup: 25 Windmills and 25 High Knees
Beatdown:
Goal: All About the Benjamins (100)(
25 Imperial Walkers
25 Burpees
25 Merkens of your choice (diamond/military/incline)
25 Mountain climbers
RUN
25 Mike Tysons
25 Big Boy Sit-ups
25 LBCs
25 American Hammers
RUN
Repeato – Back to the Beginning!
End with COT
PAX Flo, Raven, Huffy, VanGogh
Q: VanGogh
Mosey to basketball hoops
Everyone gets one shot. Every shot gets 5 reps of a workout.
If made 5 Merkins, If missed 5 burpees and we did that twice
If made down and back, if missed half suicide, did that twice
If made 5 merkins if missed 1 merkin 4 arm raises 5 times. Did that once
If made 5 jumps, if missed squat calf raise then jump.
Gloat exercise
Smurf jacks
Then we played 2 vs 2 basketball for 15 mins
Then COT
Q: Meatloaf
PAX: Dropout, Rudy, Mercy, Woodstock, Jimmy Dean, Splinter (DR)
We played football with a twist. Each snap of the ball started with an exercise, then there was a penalty to the defending team when a touchdown was scored.
7 minute Quarters
Q1: 5 merkins/snap, 15 diamond merkins for touchdowns
Q2: 5 squats/snap, 10 LT Dan’s/touchdown
Q3: 5 air presses/snap, 20 seconds picking cherries/touchdown
Q4: 5 overhead claps/snap, 10 burpees/touchdown
Run PAX: Woodstock, Barney, Rudy, Fat Amy, Meatloaf
Ruck PAX: Party On, Cinnamons, Dropout (Q)
Runners- 5miles
Ruckers- 2.5 miles
PAX: Meatloaf, Woodstock, Mercy, Rudy, Fat Amy, Orange Kilt, Cinnamons, Lyman, Dropout (Q)
The Thang: Pax chose a slip of paper containing pictures and had to decipher the exercise. Each exercise was done for 2 min. Indian Run and 2 laps around theater.
Orange Kilt with a great 6.
Welcome to F3: fitness – fellowship – faith
5 Core Principles:
Free
Open to all men
Outdoors
Lead in rotating fashion
Ends in COT
COUNTORAMA –
The Thang:
We carried our blocks over to the amphitheater. We counted off to be in groups of two to complete 55 reps (total between the two) at 10 stations. After each station we ran a lap around the amphitheater then went to the next station.
Stations:
Curls
Weighted Squat Thrusters
Weighted Squats
Weighted Shoulder Press
Merkins
Sit-Ups
Leg Lifts
Kettlebell Swing
Burpees
COT:
Countorama
Nameorama
6 – Cinnamons
Announcements
Prayer/Message
PAX:
Stalker
Fat Amy
Rudy
Meatloaf
Lonzo
Cinnamons
Lyman
Landslide
Dorf – Q
The Devil’s Day Off
QIC: Jimmy Dean
PAX: Jimmy Dean, Geppetto, Free Fall, Flo, Huffy, Stark, Hopscotch, Round Up
After going over the mission of F3 and the 5 core principles, the PAX set off on our Leadership Ruck.
We discussed items we can slack off on when the devil takes a day off. But, the devil doesn’t take a day off, so we can’t let our guard down on some things in life.
In the COT, prayers were lifted up for Stark’s family’s changes, for those recovering from illness.
Always an honor to lead this group of men! Aye!
There’s No Easy Way Out
QIC: Jimmy Dean
PAX: Jimmy Dean, Huffy, Stark, Geppetto, Doubtfire, Solo, Wipers, Peach, Malware, Flo, Oil Change, Round Up, Chanel
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for the intentions of our hearts.
Always an honor to lead this group of men! Aye!
THE THANG: An escape room themed beatdown with stations and puzzles. Stations were set up around Grace Church and Woodlands Park with a short list of exercises and a puzzle at the end of each one that led you to the next station.
Team 1 starts at station 1, Team 2 at Station 5 and Team 3 at Station 3.
Station 1: Each man must complete the following:
● 10 absolutions
● 25 LBCs
● 25 squat jumps
● Team 1 goes to 6 – A witch may put a hex, or a spell, on someone. In math, “hex” means what number?
● Team 2 goes to 3 – March 14th is Pi Day! When you round Pi to the nearest whole number, you get what?
● Team 3 goes to 6 – A witch may put a hex, or a spell, on someone. In math, “hex” means what number?
Station 2: Each man must complete the following:
● 10 inchworms
● 20 big boys
● 30 SSH
● Team 1 goes to 4 – Golfers may yell “fore” to get the attention of people on the course. Its homonym is what number?
● Team 2 goes to 8 – This number is the reason why six was afraid of seven.
● Team 3 goes to 7 – Your next station is the same as the number of deadly sins.
Station 3: Each man must complete the following:
● 15 hand-release merkins
● 30 Klinger kicks (4:1)
● 15 Lt Dans
● Team 1 goes to 7 – Your next station is the same as the number of deadly sins.
● Team 2 goes to 6 – A witch may put a hex, or a spell, on someone. In math, “hex” means what number?
● Team 3 goes to 2 – The world’s most interesting man drinks this beer that has a Spanish word for your next station.
Station 4: Each man must complete the following:
● 15 donkey kicks
● 60 second plank
● 30 imperial walkers (2:1)
● Team 1 goes to 8 – This number is the reason why six was afraid of seven.
● Team 2 goes to 1 – This number is the loneliest number. Two can be as bad as this as it’s the loneliest number since this other number.
● Team 3 goes to 1 – This number is the loneliest number. Two can be as bad as this as it’s the loneliest number since this other number.
Station 5: Each man must complete the following:
● Burpee broad jump down the sidewalk to the parking lot loop and back.
● Team 1 goes to 2 – The world’s most interesting man drinks this beer that has a Spanish word for your next station.
● Team 2 goes to 7 – Your next station is the same as the number of deadly sins.
● Team 3 goes to 8 – This number is the reason why six was afraid of seven.
Station 6: Each man must complete the following:
● 15 stump huggers
● 30 American hammers (2:1)
● 45 mountain climbers (2:1)
● Team 1 goes to 3 – March 14th is Pi Day! When you round Pi to the nearest whole number, you get what?
● Team 2 goes to 2 – The world’s most interesting man drinks this beer that has a Spanish word for your next station.
● Team 3 goes to 5 – Meatloaf sang 2 out of 3 ain’t bad. The sum of these numbers is your next station.
Station 7: Each man must complete the following:
● 25 diamond merkins
● 25 crunchy frogs
● 25 calf raises
● Team 1 goes to 5 – Meatloaf sang 2 out of 3 ain’t bad. The sum of these numbers is your next station.
● Team 2 goes to 4 – Golfers may yell “fore” to get the attention of people on the course. Its homonym is what number?
● Team 3 goes to 4 – Golfers may yell “fore” to get the attention of people on the course. Its homonym is what number?
Station 8: Each man must complete the following:
● 10 pull-ups
● 20 merkins
● 30 ninja squats (squat with kick, alternate leg)
● 40 supermans
● 50 second Burt Reynolds (25 sec/side)
● Repeato
● Final Clue – The second smallest double-digit prime number is one of Mercy’s favorite artists’ favorite number. This artist just celebrated a birthday where his or her age is the backwards rendition of the favorite number. Name the artist, the favorite number, and the age.
F3 Mission
5 Core Principles
We had 3 runners and 5 ruckers. We rucked 3.1 miles total out and back.
PAX:
Rudy
Hot Knees
Stalker
Cinnamons
Lonzo
Meatloaf
Big Daddy – FNG
Dorf – Q
Hammering Hank 7/15
Q: Doubtfire
Pax:
Enron
Beaker
Chanel
Dutch
Stark
Coconut
Nitrous
Peach
Geppetto
Huckleberry
Ticket
Spaulding
Solo
Jennay
Free fall
Oil Change
Mile High
Hannibal
The Thang:
Mission statement
Five core principles
Introduction
Counted off in twos forming two teams. Team hammers versus team hanks. Played a friendly game of wiffleball by which one team was up to bat and one team was in the field. One at a time the batting team would step up and hit the Wolfle ball off the tea and then pick up a baseball card which told the batter the results of the hit and what work had to be accomplished following the struck ball. Everyone on the defensive team would do the same work that the batter was instructed to do. 20 cards were laid out and the batter would choose one randomly the result of Annette that could have been any of the results in a typical baseball game. The objective was to scoreMore runs than the opponent. The other eight men on deck we’re doing work in front of a cone labeled with one exercise. After every batter finished his at bat everyone moved down one cone. Work was performed in this fashion until three outs were attained then we switch sides. We ended up getting through nearly 3 innings with the hammers winning 5 to 4.
*exactly enough pax posted to form two equal teams and me serving as the umpire. Great first go at this concept but was a little complicated to roll out at a 45 minute beatdown. I will definitely Bring this workout back again to and AO that is more conducive such as the gauntlet or the yard.
COR
NOR
Six: Coconut
3F’s, Mission, Principles, and Disclaimer covered.
PAX: Rudy, Leia, Barney, Gepetto, Stark, Cinammons, Burgundy?, Woodstock
QiC: Woodstock
4 8 minute rounds, amrap. 2 minute break between each round.
Round 1 & 2 on the track
Round 3 & 4 in the field
Round 1 – @ each cone, 25 hrpu, ~100M between each cone
Round 2 – @ each cone, 25 bbsu
Round 3 – 25 block swings, murder bunny to field cone 2, 25 swings, murder bunny to field cone 3, 25 block swings, reverse. ~20 yards between cones.
Round 4 – field cones – 10 thrusters, rifle carry
Scores for each:
Rudy: 125, 150, 125, 90: 490
Burgundy?: 100, 110, 125, 85: 420
Barney: 120, 160, 125, 80: 485
Woodstock: 150, 150, 150, 109: 559
Cinnamons: 150, 174, 149, 105: 578
Stark: 135, 156, 175, 109: 575
Leia: 110, 140, 125, 80: 455
Geppetto: 83, 109, 91, 60: 343
Terrible is a good way to describe this. Like good whiskey, this one finished strong with a bit of a kick. The swings + murder bunnies were terrible on the posterior chain, but following with squat thrusters + rifle carries for time was just cruel. No DOMs here – straight shot quad destruction before I even go to the COT.
Thanks everyone who came out, cant wait to see the improvement in a month.
Ended with COT, Barney as the 6.
Hairband Beatdown
Q: Chanel
PAX: Huckleberry, Ant Man, Ponzi
Started by recited core principles and F3 mission statement.
The thang:
22 reps of the first exercise
Then run/ karaoke/bear crawl, changing at each cone, until you reach the other side.
7 burpees
Run back to the start
Do 22 more exercises of the first exercise
Repeat steps 2 and 3.
Move on to exercise 2.
Exercises:
Merkins
Big Boy Situps
Squats
Plank Jack/ Shoulder tap
LBC’s
Imperial Walkers
Lt. Dans
American Hammers
Flutter Kicks
Absolutions
Burpees
We made it to Lt. Dans.
Huckleberry was the 6. Ended in Circle of trust.
4 Corners
PAX:
Oil Change
Fossil
Nitrous
Malware
Bourbon
Spaulding
Peach
Venom
Huckleberry
Grapevine (FNG)
Callahan
LEGO (Q)
Our FNG (Grapevine) showed up in a walking boot. Much respect to anyone that comes out the first time to a workout group in a walking boot! Unfortunately, the PAX that EH’d him was not there. We told the FNG the Mission, the 5 core principles and the disclaimer. Then mosey to the hill area for the Thang.
The Thang:
YHC walked with the FNG while the other PAX mosied ahead. They were eager and did some SSH and merkins while they waited for us to join them. YHC took them on a tour of the circle by the hill showing the work at each “corner” of the loop.
Corner 1 (Chest):
20 merkins
20 wide merkins
20 diamonds
Mosey to next corner.
Corner 2 (Shoulder):
20 Carolina Dry-Docks
20 Shoulder taps (2=1)
20 Air Presses
Sprint to next corner.
Corner 3 (Legs):
20 Copperhead Squats
20 Bonnie Blairs
10 Single leg deadlifts (2=1)
Mosey to next corner.
Corner 4 (Abs):
20 Big Boy Sit ups
20 American Hammers
20 Supermans
Sprint back to the start and repeat.
YHC called time and got everyone to head back to the flag. Huckleberry cleaned up our mess, grabbing phones, water and gloves. YHC stopped and EH’d another man working in the middle of the loop. Hope to see him next Monday!
CoT:
Count-o-rama, Name-o-rama and the Six. Spaulding is closing in on 500 posts and still loves coming out for the challenges and comraderie. FNG got his name Grapevine because he slipped on a grape and broke his foot! We encouraged his return and healing. Tried a new meditation (Tonglen) that focuses on breathing in suffering and out positive energy.
QIC – Chubbs
PAX – Peach, Casper, Solo, Geppetto, Dutch, Enron, Mantis
Thang – speed ruck to Maumee, crossed the river and came back.
Notes – Completely forgot to do the 6, my apologies. 3+ miles at a 16.5 min pace. Prayers for Ponzi.
It was an honor to lead
To the river! 7/20
Pax: Barney, Jennay, Woodstock, Doubtfire, Meatloaf, Bourbon, Q- Spaulding
Ran from the levy down hood park to the river and back up to 2nd street. Ran to each of the next 4 blocks- on each block we ran down as far as we could towards the river and back to second. Total mileage was 5.25.
Thanks for the chance to lead, it is always an honor!
Backblast for the Murph at Mc^2 – 7/20/21
PAX: Lonzo, Charlotte, Huckleberry, Rudy(Q)
Intro:
Welcome, The Mission of F3 is to plant, serve, and grow small workout groups for men, to invigorate male community leadership.
The core principles:
F3 workouts are Free, open to all men, held outdoors, led in rotating fashion by participants, and end in a circle of trust.
The THANG: The Murph
Ended in COT
Backblast for the “Ladders” at FoD – 7/21/21
PAX: Lyman, Barney, Lonzo, Charlotte, and Rudy(Q)
Intro:
Welcome, The Mission of F3 is to plant, serve, and grow small workout groups for men, to invigorate male community leadership.
The core principles:
F3 workouts are Free, open to all men, held outdoors, led in rotating fashion by participants, and end in a circle of trust.
The THANG: Ladders
We worked individually on completing 4 rounds of 11s. The rounds were as follows:
Round 1
– Burpees
– Squats
Round 2
– Pushups
– Lt Dan
Round 3
– Imperial Walkers
– Plank Jack
Round 4
– Inch Worms
– Mike Tyson’s
Ended in COT/Prayer
07/21/2021 – BINGO with Bourbon:
Date: 07/21/2021
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park
Q: Bourbon
PAX: 10 Total – Oil Change, Geppetto, Solo, Jennay, Coconut, Huckleberry, Venom, Raven, Peach, and Bourbon (Q).
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed twice, resulting in two rounds of 5 burpees each time.
Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card
o A bingo card is flipped and the corresponding exercise is performed OYO
1. Once a PAX finishes they must side-straddle hop until the 6 is finished or continue with the 6.
o After every 5 cards is flipped, sprint around the tennis courts back to starting position; plank when finished until the 6 arrives
o Exercises:
1. B (1-15) = face value # of BURPEES
2. I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
3. N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
4. G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
5. O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number
o Whoever wins the BINGO round chooses an exercise that the PAX will complete 100 of OYO reps
• Actual beatdown exercises in order:
o 21 x Side-Straddle Hops (4-count)
o 5 x Burpees
o 21 x Side-Straddle Hops (4-count)
o 5 x Burpees
o 6 x Nipple Scraper Merkins
o 7 x Nipple Scraper Merkins
o 17 x Imperial Squat Walkers
o 10 x Burpees
o 8 x Groiners
o 1 x Run around tennis courts perimeter
o 10 x Outlaws
o 7 x Nipple Scraper Merkins
o 25 x Imperial Squat Walkers
o 16 x Imperial Squat Walkers
o 11 x Outlaws
o 1 x Run around tennis courts perimeter
o 23 x Imperial Squat Walkers
o 14 x Burpees
o 9 x Groiners
o 10 x Outlaws
o 28 x Imperial Squat Walkers
o 1 x Run around tennis courts perimeter
o 4 x Nipple Scraper Merkins
o 19 x Imperial Squat Walkers
o 1 x Set of Motivators (10 reps to 1 x4)
• Totals for BINGO exercises:
o 128 x Imperial Squat Walkers
o 42 x Side-Straddle Hops (4-count)
o 34 x Burpees
o 31 x Outlaws
o 24 x Nipple Scraper Merkins
o 17 x Groiners
o 3 x Run around tennis courts perimeter
o 1 x Set of Motivators (10 reps to 1 x4)
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Huckleberry.
• Announcements
• COT / Prayers and Intentions
The Wall
Mission, Vision, Values
PAX: Nitrous, Hannibel, Flubber, Griffin, Callahan, Solo, Huckleberry, Antman, Chanel, Oil Change, Peach (Q)
Partner up
-One person bear crawl up the wall then run down while partner is doing work. Then switch.
-Once the pair is done with all reps of an exercise, both run to the top of stairs and back down. Then start the next exercise.
1. Groiners x 100
2. Boxcutters x 150
3. Inch worm x 50
4. Dying cockroach x 100 (2 is 1)
5. Peter Parker x 100 (2 is 1)
6. Absolution x 50
7. Pickle Pounder x 100
8. Rosalita x 100
9. Plank jack x 150
10. BBSU x 200
COT
Count-o-rama
Name-o-rama
The 6 was Solo
Announcements
QIC – Stark
Pax – Coconut, Doubtfire, Flo, Raven
2, 15 min rounds
Round 1
10 – Merkins, Imperial Squat Walker, Lunges, Kick Throughs
EMOM – 3 Pull-ups
Round 2
10 – Squats, Hand release, Ankle Taps, Kangaroos, Elbow Plank Cross Overs
EMOM – 3 Pull-ups
COR, NOR, Flo was the six.
Today is a brief BB 🙂
Always an Honor
Always my pleasure
Stark
PAX: Mercy, Woodstock, Lonzo, Krabby Patty, Meatloaf, Cinnamons, Rudy (Q)
We took the FBI Physical Fitness Test. https://www.fbijobs.gov/sites/default/files/how-to-apply.pdf The test consisted of 5 rounds:
Sit-ups
300M Run
Pushups
1.5 mile run
Pullups
PAX: Huckleberry, Chanel, Mjolnir(2.0), Huffy, Lonzo, Spoider-Man (2.0)-Q
Warmup: Arm circles, Side straddle hops, suicides
The thang: Each station perform # of Station reps for each exercise then move to next Station.
10’s Station: Merkins, Lt. Dans, Flutter kicks 2 is 1
20’s Station: Pickle pounders, Squats, Dips
30’s Station: High knees, LBC’s, Air Press’s
Then run suicides and then a lap around the library. Repeato
Switched to exercise cube for last 8 minutes
COR, NOR, Spoider-Man was the 6
Closed with a short prayer
Tues 6pm 7/20/21
Charmin Ab Challenge
Q – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Pax: Huckleberry, Huffy
Exercises:
1. 15 – SSH
2. 15 – High knees
3. 15 – Jump squats
4. 10 – Burpees
5. Stretch out
6. 7 – 50m Sprints on 20sec (5 sec rest)
All 30 sec unless 1min mentioned
7. Star jack with Coupons
8. Curls …tap weight all the way on ground (1min)
9. Coupon overhead w/ 1 arm – squat
10. Squat thrust with Jump (squat to plank to jump) – basically burpee w/ merkin
11. Front Lateral raise jacks (raise coupon in front both hands)
5 – 50min sprints on 20sec
12. On back Alternating V-Ups (1min)
13. In & Outs – hold coupon, alternate legs bent, legs straight V
14. Overhead static march (hold coupon over head) – 1min
15. Plank on elbows….spiderman then hip dips (30 sec each)
16. Lay on side….leg raise and toe touch
17. Heel touches
5- 50min sprints on 20 sec
18. Plank ….raise coupon on each side
19. Plank toe touch out to each side
20. Flat on back – straight leg, move legs side to side with arms out
21. Flat on back – Kettle bell press (bridge)
22. Reverse sit ups with a twist (hold on to coupon behind head)
23. Coupon rotation (hold out further than american hammer)
24. American hammers (50 reps 1is1)
90 sec rounds
1. Squats
2. Side to side walk with band on feet
3. Jump rope
Men Without Chests Ruck
Mission
Principles
Pax:
Casper
Lego
Callahan
Flo (Q)
Rucked 2.5 miles discussing C. S. Lewis’s “The Abolition of Man”. Honored to lead! 🇺🇸
7/24/21 – Ladders and Chatter
Q – Callahan
AO – Fotress
Pax – Solo, Charmin, Stark, Steamer (2.0), Flo, Peach, Jennay, Casper, Lego, Callahan, Doubtfire, Wipers
Open – Mission/5 Core Principles/Disclaimer
Talked about culture
Groups of 4 – Ran suicides in pairs while the other pair did an exercise.
Q provided discussion questions and rotated groups throughout the workout.
Close – NOR – COR – The 6 – COT
20 Seconds to Mars
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
WARM UP:
Do following on Candace 10 count
Arm circles – forward
Arm circles – backward
Twist and Pivot
The Thang:
Tabata: Do 8 rounds doing AMRAP of the same exercise in 20 second intervals followed by a 10 second rest (up button: STATIC HOLD). 1 minute mosey of about 100 YARDS or so after the last round. Switch to a new exercise and do 8 rounds in the same intervals.
EXERCISES:
Decline Merkin
LBC’s
Curls
Step Ups
Mike Tyson
Leg Raises
Pull Ups
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX:
Callahan
Jennay
Fossil
Huckelberry
Dutch
Nitros
Mile High
Peach
Lego
Footloose – Q
PAX: Isosceles, Coconut, Meatloaf, Rudy, Barney, Lonzo-Q
The thang:
20 Curls
10 Block Merkins
10 Double Press Squat Thrusters
Run 400m
Repeato for 32ish minutes
Last 5 minutes exercise cube
COR, NOR, Lonzo 6
Closed with a short prayer
Run PAX: Barney, Woodstock, Bourbon
Ruck PAX: Geppetto, Cinnamons, Brexit, Huckleberry, Footloose, Rudy(Q)
PAX: Field & Stream, Cinnamons, Geppetto, Mercy, Brexit, Footloose, Huckleberry, Coconut, Woodstock, Bourbon, Rudy (Q)
The Thang: 8 rounds of the following 8 exercises:
Merkins
Jungle boys
Burpees
Side straddle hops
Bonnie Blair’s
Squats
Lt Dan
Mt climbers
Brexit with a great 6.
PAX: Huck, Charlotte, Mercy, Rudy, Woodstock, Isosceles, Geppetto, Lonzo-Q
The Thang: The Murph
1+ mile run
100 Pull ups
200 Merkins
300 Squats
1+ mile run
Isosceles was the 6
Closed with a short prayer including prayers for Cinnamons with his back, Van Gogh’s wife, Doubtfire’s wife.
7/27/20 – Reunited and it feels so good
Q – Jennay
AO – The Levy
Pax
Stark, Mile High, Bourbon, Dutch, Coconut, Spaulding, Jennay
Open – Mission/5 Core Principals/Disclaimer
Thang
Ran to the Necropolis for a trip down memory lane.
From there ran to Davis overlook for some hill work
2 Hills – Run
1 Hill – Run Backwards
1 Hill – High Knee Skip
Ran back to Levy
Close – NOR – COR – The 6 (Bourbon) – COT
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
WARM UP:
Did the following in Candace
Side-Straddle-Hop
Twist and Pivot
Arm Circles
The Thang:
START AT PULL UP BARS
1 lap around pool
10 burpees, 10 Pull ups, then 10 Big Boy Sit ups.
1 Lap around pool. Then 9,9, 9 of same.
Count down to 1. Finish early then work your way back up.
COT:
Countorama
Nameorama
6
Had an FNG today: Luigi
Announcements
Prayer
PAX:
Footloose – Q
Rudy
Woodstock
Meatloaf
Barney
Lonzo
Luigi
Mercy
F3 Grantland
7/28/21 at 5:30 pm
1 & 6
PAX:
Peach
Enron
Bourbon
Hannibal
Geppetto
Oil Change
Fossil
Mile High
Venom
Nitrous
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Oil Change
Tues 6pm 7/27/21
Charmin Essentials
Q – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Pax: Huckleberry, Huffy, Ponzi
Exercises:
1. 15 – SSH
2. 15 – High knees
3. 15 – Jump squats
4. 30 sec – Mtn climbers
5. 30 sec -Skips
6. 1min – HR Merkins
7. 1min – Lunges
8. 30 sec – Animal
9. 7 – 50m Sprints on 20sec (7 sec rest)
10. 12 – Roll merkins, squat back, jump forward
11. 12 – Jump tuck merkins
12. 12 – Burpees
13. 7 – 50m Sprints on 20sec (7 sec rest)
14 – 20 Ab Circuit: 25 each
• In & Outs
• Bicycles (each way)
• Crunchy Frog
• Wide leg or cross leg sit ups
• Fifer Sissors
• Pulse Ups
• 100 – American Hammer (1 is 1)
21. 21. 7 – 50m Sprints on 20sec (7 sec rest)
60 sec rounds
22 Squats
23 Side to side walk with band on feet
24 Jump rope
COT – Jude for Huffy, the playground opening this weekend
The Mystery Q
Q: Chanel
PAX: Huckleberry
The Thang:
Three mile run. We ran towards Conant Street then heading north for a mile and a half and then returned.
PAX: Flo, Huffy, Woodstock
QiC: Woodstock
3F’s, Mission, Principles
As a warmup, Flo led the PAX on a tour of the AO, hitting the hills and various playgrounds and courts and parking lots. Beautiful AO, full of potential for truly awful beatdowns.
The Thang:
Start at cone in parking lot, do 25 4 ct mtn climbers, then run (to, back and to again) to any cone and pick what to do, then burpee broad jump back to parking lot cone.
PAX stayed together and did the following
25 4 count mountain climbers x 2, motivators from 5 1x
100 1:1 plank jack shoulder taps,
50 VC flutters
50 prisoner squats
50 BBSU
50 Ranger Merkins
50 Overhead clap to behind the back claps
35 HR Merkins
Ended in the COT, YHC took 6 and thanked Flo for all of his efforts as 3rd F Q, and his mentorship to all PAX. I know he will continue to be a sounding board for all of us in the Swamp.
QIC – Stark
PAX – Coconut, Chanel, Isosceles, Callahan, Jennay, Oil Change, Fossil, Bourbon, Peach, Hannibal, Doubtfire
3 Runs broken up by 2 rounds of work
Run
5 rounds of:
20 – Australian Merkins
20 – Captain Thors
20 – Inclined Merkins
20 – Riverdance Squats
RUN
5 more rounds of the above
Run
COR, NOR, Iso was the six. Highlights of the transitions of the SLT with Doubtfire as our Culture Q and Coconut as our new Third F Q!
Always an Honor
Always my Pleasure
~Stark
Attendees: Lonzo, Meatloaf, Footloose, Rudy, Charlotte, Krabby Patty (Q-lead)
Began with standard F3 opening
Warm-up of 25 side-straddle-hops
Station workout for appr. 30 minutes:
Station 1: 20 Merkins, 25 sit-ups
Station 2: 10 Burpees, 20 4-count lunges
Station 3: 10 Triceps Dips with feet elevated, 20 4-count flutter kicks
Station 4: 10 Pull-ups/Chin-ups, 20 squats
Station 5: 25 yard Crossovers down and back
Repeat, appr. 4-5 rotations within 30 min.
5-min cool-down jog
10 min stretch session, first left side, then right of the following:
Kneeling hip-flexor stretch
arm across chest shoulder stretch
arm behind head tricep stretch
dead-hang back stretch
seated hamstring stretch
extended leg with opposite leg crossed over twist stretch (back)
extended leg while pulling in other leg glute stretch
butterfly groin stretch
extended butterfly bent over back stretch
on stomach quad stretch
cobra stretch (abs)
down-dog calf stretch
Finished with Name-o-rama, announcements and prayer
It was a humid and hot morning, the mosquitos were biting, and Duane “The Rock” Johnson kept us motivated with his weird Spotify playlist. Thanks to all attendees.
QIC – Enron
PAX – Enron, Flo, Casper, Chubbs, Free Fall, Lego
Thang – speed ruck to Maumee, crossed the river and came back. PT – Merkins, Squats, Plank, American Hammers
Note: First Q in a while so thank you all that were there
It was an honor to lead
F3
Co-Qs: Rick “Huckleberry” Thielen and Jay “Thai Guy” Solarik
7/31/21 6:30 a.m.
Rotary Community Park- Grantland
Beatdown Playground Convergence
INTRO…Huckleberry
Welcome to F3:
FNGs ?
The Mission of F3:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Count Off…
WARM UP…Thai Guy
(In Cadence)
10 Motivators
THE THANG…Thai Guy
-Count off by 3 to create three groups.
-Each group will spend 15 minutes at each “Playground Activity” (45 minutes)
-Q’s will stay at each playground and PAX will mosey to the next playground every 15 minutes. “Playgrounds”:
1. Dodge Ball Beatdown in the Tennis Court: Isosceles
2. Beatdown Checkers near Shelter House: Huckleberry
3. Boom Box Beatdown right of Checkers: Thai Guy
NOTE: A horn will sound when it is time to move to next activity.
1. Dodge Ball Beatdown: 15 Minutes of Play: Isosceles
Count off by 2 to create two teams (teams are to remain the same for the next two activities).
One team on each side of the tennis court/net.
Dodge Balls are evenly lined up along the net, half on each side of the net.
All members of each team are lined up along the fence line at the back of each court.
When the Q indicates, each side may run to secure the dodge balls on their side of the net only and begin to play by throwing over the net to hit their opponents.
When hit or your ball has been caught, you must Bear Crawl from where you are to the furthest net corner/sideline and then do Merkins.
The winning objective is to have the most players still in play.
Mosey to the next “playground” when the horn is sounded.
2. Beatdown Checkers: 15 Minutes of Play: Huckleberry
– Count off by 2 to create two teams (teams to remain the same for the next two activities).
● Rules
o Black has first play.
o 12 exercises (1on each checker)
o It is not a collective decision on which piece to move.
o Jumped=everyone does the exercise listed on the bottom of the checker.
o Kinged=everyone does 5 Burpees.
o If you have the ability to Jump your opponent, you MUST.
o Once Kinged, a King can move both forward and backward and diagonally in
the same move.
o Kings can also jump both forward and backward (diagonally) in the same turn…a
multi-direction multi-jump.
o Whoever has the most number of pieces after 15 minutes wins.
While waiting, do the following: Air Presses/Plank/Squats.
Mosey to the next “playground” when the horn is sounded.
3. Boom Box Beatdown: 15 Minutes of Play: Thai Guy
– Count off by 2 to create two teams (teams to remain the same for the next two activities).
Workouts in cadence to songs.
Individual PAX can choose 1. upper body, 2. lower body, 3. core or 4. full body and we will do a workout to a song for that body part.
1. Upper Body Exercise: merkins / half burpee
Song: Roxanne, The Police
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds
2. Core Exercise: LBCs and hold LBC.
Song: I Love The Way You Lie, Eminem and Rhianna
Every time Rhianna sings, freeze in a held LBC. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
3. Leg Exercise: Squats
Song: Flower, Moby
Every time the song says ‘Bring Sally Up’ you stand, and every time it says ‘Bring Sally Down’ you squat and hold until it says ‘Bring Sally Up’ again and so on.
Break – 10 seconds
4. Full Body Exercise: Burpees and Side Straddle Hops
Song: Thunderstruck, AC/DC
Every time you hear ‘thunder/thunderstruck’, drop down and do a full burpee. Anytime in between do side straddle hops.
Mosey to the next “playground” when the horn is sounded.
CIRCLE OF TRUST…Huckleberry
● Count Off
NOR: Bourbon
Sixth was Woodstock
The Journey of the Inclusive Playground and F3/FiA: Huckleberry
● Announcements: Inclusive Playground Ribbon Cutting at 10 am/Second F following at Lamplight
● Prayer
The Murph
9 strong today including two FNGs.
The Q MileHigh
Nitros
Venom
Peach
Callahan
Oil change
Malware
Fossil
Bourbon
FNGs….
Radio
Sally
Glad to have you gentlemen.
Magical Merkins
PAX – Meatloaf, Mile High, Landslide, Woodstock, Coconut, Stark, Barney(Q)
We ran about 5 miles total, all the way, challenging ourselves mentally with Harry Potter trivia. If we answered wrong, the Merkin penalty was higher. Ironically, the PAX knew more about Harry Potter than about Star Wars the last time we did trivia……
6 – Stark, who thanked the PAX for helping him accelerate.
COT – Prayer
The Hills Are Alive… Ruck BB
Welcome
Mission
Principles
COR 12
Pax
Huckleberry
Malware
Falling Water (FNG)
Stalker
Casper
Solo
Hazmat
Lego
Hannibal
Enron
Huffy
Flo (Q)
The Thang
Rucked while taking advantage of the nearby hills. Hill climbs using lunges and squats. Coupons included one 60lb sandbag and three 35lb kettlebells rotated among the pax. Also rucked uphill backwards, sidestepped going up hills, deep squats, etc.
Addendum to BB
Finished with:
COR 12
NOR
Six was Solo
FNG > Falling Water
COT
11 HIMs stormed Grantland this AM.
Q Mile High
Huckleberry
Radio
Oil change
Peach
Footloose
Ticket
Beaker
Sally
Venom
Pax: Rudy, coconut, Mercy, Lonzo, Charlotte, party on, Barney, Woodstock
QiC: Woodstock
4 cone 50y x 30y rectangle
Round 1: Sprint long side, lunge short side
Post sprint cones: 25 merkins
Post lunge cones: 25 BBSU
Completed 3 laps
Round 2: Backward run long side, burpee broad jump short
Post backward run cones: 25 squats post run,
Post burpee broad jump cones: 25 4 count mtn climbers post burpee
Completed 2 laps
Round 3: Bear crawl long side, crab walk short side
Post Bear Crawl: 25 dry docks,
Post Crab Walk: 25 4 count flutter kicks
Completed 1 lap
CoT, Party on was our 6.
PAX: Rudy, cinnamon, Lonzo, Mercy, Krabby patty, coconut, Footloose, Charlotte, landslide, Huckleberry, Woodstock
QiC: Woodstock
2 full laps easy warmup
1 minute of each:
1 battle ropes
2 pullups
3 dips
4 curls
5 sandbag cleans
6 merkins
7 jump squats
8 flutter kicks
9 v-ups
10 rest
11 burpees
2 minute shuttle run on courts
Repeat – 2 30 second rounds, no shuttle run.
During COT, weight check of blocks with curls for COR and NOR due to PAX constant heckling of YHC block weight. It was agreed block was regulation.
8/5/21 – Preparedness Trumps Control
Q – Callahan
AO – The Wall
Pax – Chanel, Venom, radio, Hannibal, oil change, niturs, enron, stark, peach, bourbon, Iso, Challahan.
Open – Mission/5 Core Principles/Disclaimer
Talked about Q Source
Ran to hill at hood park. Suicides up the hill with PT at each cone.
No FNGs
Close – NOR – COR – The 6 – COT
Polamalu Shuffle
Q: Chanel
PAX: Huckelberry, Ponzi, Nimbus, Meatloaf, Charmin
Start with 11 reps on side 1 then run to side 2 and do 1 rep run back and do 10, then 2, etc.
Side 1:
Merkins,
Side Straddle Hop,
Big Boys,
Imperial Walkers,
Air Press,
American Hammers (2is1)
side 2:
Burpees,
Mountain Climbers (2is1),
Mike Tyson’s,
Squats,
flutter kicks,
Jump Squats
The 6 was Charmin
Stay Sharp BB
Welcome
Mission
Principles
COR 9
Warmup
SSH
Windmills
Pax
Hazmat
Malware
Raven
Mile High
Salt Shaker
Thong Song
Beaker
Ticket
Flo (Q)
The Thang
HIIT 40sec exercise 20sec rest
“SHARPIE”
Swings
Hand release merkins
Absolutions
Rows
Presenting Simbas
Imperial Walkers
Everests up hill
Lunge then squat repeato uphill
Repeato 4 sets
Short run around The Yard
COR 9
NOR
Six was Thong Song
Announcements
Talked about Iron sharpens Iron #ISI
Prayer Intentions
COT
Honored to lead! 🇺🇸
QIC – Stark
PAX – Barney, Fat Amy, Coconut, Woodstock, Rudy, Party On, Footloose, Stalker
8 min EMOM. Each round 8 mins, 8 reps per workout per minute.
1.) Mike Tyson
Suicides
Jungle Boy Squats
2.) Leg Levers
Suicides
Angle Grinder
3.) Bonnie Blaires
Boy Bands
Diamond Merkins
4.) Surfer Get Ups
Suicides
Smurf Jacks
Always an Honor
Always my Pleasure
~Stark
Pax: Lonzo, Isosceles, Fat Amy, Rudy, Mercy (Q)
5 principles and intro
Murph. 1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run.
COT- prayers for Coop and Lonzos wife’s cousin.
Beat down:
10 Burpees
10 Curls with block
10 Merkins
10 Imperial Walkers
10 American Hammers
10 Shoulder Presses
10 Bicycles
10 Jump Squats
1 lap around the park
Repeat until time is up
Reps vs weight
Pax: Rudy, Mercy, Lonzo, Woodstock
QiC: Woodstock
Equipment: 2 60ish lb sandbags, 2 40lb fillers, 4 standard Cindy, 4 10lb Stark plates.
Reps 5 – 10 – 20
Sandbag curls/ block curls /plate curls
Repeat 3x
Run around theater 2*
5/7-10/15-25 – added the fillers here to keep group together, added 2 reps to those and 5 to the block for those lanes and pax flip flopped throughout.
Sandbag press / block press / plate press
Repeat 3x
Pond loop
7/10-15-25
Sandbag squat/block squat/plate Squats x3
Pond loop
5/7-10-20
Mm burpees w/bag / mm w/block / burpees x2
Pond loop
20 / 40
Flutter kicks w/block / flutter without X3
Ended with COT.
The Standard Ruck BB
8.7.21
Pax
12 Miles:
Hannibal
Isoceles
Flo (coQ)
4 Miles:
Casper
Mercy (coQ)
Welcome
Mission
Principles
Rucked either 12 miles or 4 miles
Two minutes max Merkins
Two minutes max Sit-ups
Cold beverage at the end. 🇺🇸
Run PAX: Woodstock, Lonzo, Fat Amy, Wall-E
Ruck PAX: Bolton, Party On, Rudy(Q)
Backblast – August 9, 2021
AO: The Foundry – Gateway Middle School – Maumee, OH
QIC: Geppetto
PAX: Stark, Coconut, Woodstock, Rudy, Barney, Cinnamons, Isosceles, Geppetto
Workout: Return to Mars
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
The Thang:
1 MARS = 10 Manmakers, 10 American Hammers (2 is 1 with block), 10 bent over Rows, and 10 goblet Squats
The workout (for minimum time) goes:
400m run
5x MARS
800m run
5x MARS
1600m run
——————————
Results from July:
Stark 32:09
Coconut 33:12
Rooster 33:16
Woodstock 33:24
Cinnamons 34:29
Barney 41:13
Rudy 40:00–3 laps to go in run
Geppetto 3rd set of round 2
Montoya ?? set of round 2
Comparison: July/August:
Stark 32:09/31:30
Coconut 33:12/30:58
Rooster 33:16/XX:XX
Woodstock 33:24/33:11
Cinnamons 34:29/34:23
Barney 41:13/40:53
Rudy 40:00–3 laps to go in run/40:40
Geppetto 3rd set of round 2/2nd set of round 2
Isosceles XX:XX/34:52
Count o Rama – Eight
Name o Rama
The Six – Stark – Got his name because he owns a sheet metal fabrication business and likes comics. Comes back because of days like today – Coconut joining in while on vacation and a bunch of guys encouraging each other during a very tough workout.
Announcements: Blood drive and golf outing – Check MC for dates and times.
BOM w/prayer: Prayers for Lonzo’s family member Max. Prayers for everyone heading back to school – teachers, students, families.
8/9/21 – Blocks and Friends
Q – Callahan
AO – The Gaunlet
Pax – Huckelberry, Footloose, Smokey, Lego, Jennay, Landslide, Venom, Free Fall, Fossil, Mile High, Enron, Peach, Radio, Tag Along (FNG – Dyln Lucero), Sally, Callahan.
Open – Mission/5 Core Principles/Disclaimer
Talked about Q Source – The king and queen
The Queen
Men fall into 3 categories:
1. Ectomorphs – can’t gain if they want to.
2. Mesomorphs – high metabolism turns calories into lean muscle.
3. Endomorphs – Junk food goes straight to the belly.
Can’t out king your queen aka can’t rely on exercise alone
Systematic approach to managing your Queen
(mix of my approach and Q Source)
Weighing yourself everyday
Planning ahead (preparedness trumps control)
Commit to no sugar
Have goals
Ask for help
Block Work with partners (one runs while the other works)
Incline Merkins
Squats
BBS
Man Makers
Flutter Kicks with blocks
1 FNGs – Tag Along (FNG – Dyln Lucero)
Close – NOR – COR – The 6 – Named Tag Along – COT
The Leadership Ruck 8/7/2021
PAX:
Stalker
Tank (FNG)
Lego
Welcome
Mission
Principles
Rucked 2.15 miles and introduced Tank to the lingo and concepts of F3. Shared stories and laughed. Always good to welcome a new PAX into F3!
8/10/21
PAX:
Footloose
Rudy
Wyatt “Beast Mode” Lucero (FNG)
Radio
Tagalong
Barney
Q: Huckleberry
The Murph
1 mile run
100 pull ups
200 Merkins
300 Squats
1 mile run
Sixth was Barney
Saturday August 7, 2021
Fortress
“Who You Gonna Call?”
Q: Doubtfire
Pax:
Stalker
Huckleberry
Peach
Mulan
Wipers
Fossil
Nitrous
Charmin
Coconut
Venom
Chanel
Landslide
Stark
Tank
Welcome
Mission Statement
5 CP
Pax counted off in 7’s, found their “mate” and moseyed together (while discussing one of the 10 questions I gave to each group before the mosey) to a location Within the park where they would stop as a group and perform a predetermined number of exercises as a pair. When six groups finished and were holding plank everyone stopped the work recovered and then whichever group was called upon by the 6th group to plank briefly shared what they discussed. We ended up moseying nearly 2.5 miles and completed the following:
100 merkins
200 Bbsu
200 lunges
200 monkey humpers
200 leg lifts
Returned to Grace for COR
NOR
6 was Wipers
F3 Grantland
8/11/21 at 5:30 pm
1 & 6
PAX:
Oil Change
Venom
Melware Yogi
Mile High
Peach
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Peach
“Choose Your Own Adventure”
PAX: Meatloaf, Lyman, Lonzo, Rudy, Bourbon, Stalker, Woodstock, Mercy, Charlotte, Ticket, Cinnamons, Party On, Iso, Footloose, Barney(Q)
Today’s Workout was “Boxing” Themed. The PAX could choose from 6 weight classes:
Lightweight – No Extra Weight
Welterweight – Weighted Vest
Middleweight – Cinder Block
Light Heavyweight – Vest and Cinder Block
Heavyweight – Vest and Double Cinderblock
Super Heavyweight – Vest and Sandbag
We started with wall sits, and squats to prime us for the main event. 30 Second wallsit, followed by 5 squats x4
Each Round was a set of 11’s. for about 6-7 minutes.
Round 1 – Every strike’s power comes from the legs.
Squats – Lunge Walk to transition to the other cone.
Round 2 – Every Boxer must know how to dive, and then raise his opponent over his head
ManMakers(Burpees) – Rifle Carry to the other cone.
Round 3 – At the end of the match, the Boxer’s core is what pulls him through
Sit-up Thrusters – Murder Bunny to the other cone.
Round 4 – Who wins every match? ‘Merica!
Merkins – Carry your block to the other cone.
COT
6 – Stalker
Beatdown 08/10/2021
Break through your barrier
@The Commons
Pax: Ponzi(Q), Huckleberry, Chanel, Bonds, Charmin, Billy Bob
Mission and Core Principles
Warmup: Windmills, Calf Stretches, arm circles
Respect to Browns football HOF great Otto Graham #14
Set of Progressive Count of Exercises between the Chess area (start with 1 up) and the firepit (start with 13 down)
Chess Area Exercises : Leg Lift, American Hammer, Dips, Imperial Walkers, Burpees, Mosey to..
Firepit Exercises: Merkens, Crunches, Squats, Mike Tysons, Big Boys
COT
The Bill Cosby
(the fatigue you feel between a leg exercise and a run. You legs feel like “J-E-L-L-O”)
Welcome to F3: fitness – fellowship – faith
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
COUNTORAMA
EXERCISES DEMO:
Went over the exercise list and demo some of the lesser-known exercises.
WARM UP:
Motivator starting at 5 followed by a run to the back of the building.
The Thang:
On Your Own: Do a leg exercise followed by a run of some kind. A few core exercises mixed in to give legs a break. PAX chose their own number of reps (20-30) while others wore weighted vests/rucks.
Exercises:
Squats
Box Cutters
Lunges 1:1
Bobby Hurley
Monkey Humpers
Plank Fonda 1:1
Flutter Kicks 2:1
Cross Reach 1:1
Baryshnikov Squats
Hello Dolly
Alternating Side-Lunge w/ Jump Squats 1:1
Mountain Climbers 2:1
Step – Ups 2:1
Wall Sit
PAX LIST:
Footloose – Q
Huckleberry
Lonzo
Coconut
Meatloaf
COT:
Countorama
Nameorama
6
Announcements
Prayer/Message
11HIMs gathered at The Wall today
Q Milehigh
Chanel
Fossil
Nitros
Peach
Venom… was the 6 great job.
Hannibal
Oil Change
Montoya
Spaulding
Carry the Torch (and it was a hot day)
08/12/2021
Le Biblioteka
Pax: Ponzi(Q), Huckleberry, Lonzo, Stalker, Chanel, Dingy, Bonds, Cinnamons, T1000 (total 17 with 2.0s)
Mission of F3
Core Principles
Warmup: Windmills, Arm circles, neck stretch, Calf Stretch
Exercise timed with Men’s and 2.0 Clean Music ( approx 3 minutes each)
Merkens, Crunches;, Squats, Mike Tysons, Big Boys, Mountain Climbers, Lieutenant Dans, Crunchy Frogs, Leg Lifts, American Hammers,, Dips, Spiderman Merkens
End with COT
Pro-Choice Ruck
Mission
5 Core Principles
Rucked towards Briarfield/Dana Corp.
Every 10 minutes one PAX picked a number and another PAX picked an exercise.
Countorama
Nameorama
Announcements
Prayer
PAX LIST:
Bolton
Party On
Cinnamons
Footloose – Q
Date: 8/14/2021
Location: The Battlefield (shops at fallen timbers)
Theme: BOOMBOX BEATDOWN
F3
Fitness Fellowship Faith
Mission:
To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. you, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama):
8 Pax
Q: Jay Thai guy Solarik
The Thang:
Theme: Boombox Beatdown
Workouts in cadence to songs
The Warm Up:
21’s to jump around
Side straddle hops, count to 5 then silent to 21
The Fun Stuff
Group chose a body part (1-4 below) and we did a workout to a song for that body part.
Upper body
Lower body
Core
Full body
Upper body Exercise: pushups / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) push-up
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds
Core Exercise: crunches, hold crunch in plank position.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, hold crunch in plank. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Break – 10 seconds
Full body Exercise: Burpees and Side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do Side straddle hops.
Break – 10 seconds
Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing everyone’s feet down then the next person goes and so on until the song ends.
Break – 10 seconds
Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.
Indian run
The Cool Down
Tug of war
Split team and did tug of war competition
COR
8
NOR
Q: Jay Thai guy Solarik
@Rick Thielen (Huckleberry)
@Jason “Fat Amy” Nofziger
@Steve 🕺 ‘Footloose’ 🕺Mohr
@Jay Meents
@Rob “Cinnamons” Brace
@Alec “Meatloaf” Falkenberg
@Anton Darby (FNG) “Rocket Man” –> UT Grad and a runner.
Six
Rob “Cinnamons” Brace
COT (circle of trust)
Announcements / words of wisdom / prayer
Golf outing – Alec
Support Isosceles and his wife… running for city council, event for Maumee fair.
Prayers
For Mike high
Meatloaf and Cinnamons… a member at their church Frank who passed out, prayers for health.
Troops / first responders
End of COVID
Goo Nation Antidote BB
Pax
Lego
Free Fall
Biggie
Doubtfire
Flo (Q)
Mission
Principles
Rucked 2.5 miles discussing Q Source Topic 2.6
Correction
It takes courage, wisdom, truth and love to take on popular culture as an HIM. Plus walking the talk by establishing habits.
Q: Smokey
PAX: Merida, huffy
The Thang
Blocks R us
2 cones 20 yards away each other
One person wpuld Rifle carry down and do the Exercise while the other to held plank, al gore, or legs 6 in. Off the group each person would rifle carry down and do the and do the exercise all with a block.
20 calf raises
20 shoulder press
20 big boyz
20 merkins
5 man-makers
20 Bicycles
10 lunges(2 is 1)
10 Lt. Dans
20 squats
20 leg lifts
It’s always an honor to lead these guys
Smokey
Exploring The Yard
Q: Doubtfire
Pax:
Flo
Jennay
Stark
Hazmat
Salt Shaker
Raven
We simply moseyed around the Yard with rucks. Periodically we stopped at a location we felt would be a good place to do some work.
In total we rucked just over a mile and did work at 5 different locations around the AO including: 100 yards of bear crawl/crab walk, Pull ups, burpees, bbsu and dips.
COR
NOR
COT
Salt Shaker was the 6.
3F’s, Mission, Principles, and Disclaimer covered.
PAX: Rudy, , Barney, Woodstock
QiC: Cinammons
4 8 minute rounds, amrap. 2 minute break between each round.
Round 1 & 2 on the track
Round 3 & 4 in the field
Round 1 – @ each cone, 25 hrpu, ~100M between each cone
Round 2 – @ each cone, 25 bbsu
Round 3 – 25 block swings, murder bunny to field cone 2, 25 swings, murder bunny to field cone 3, 25 block swings, reverse. ~20 yards between cones.
Round 4 – field cones – 10 thrusters, rifle carry
Scores for each:
Rudy: 120, 175, 130, 100: 525
Barney: 111, 155, 140, 90: 496
Woodstock: 165, 156, 160, 115: 596
Cinnamons: 152, 174, 160, 119: 605
This was just as awful and amazing as the first go around 4 weeks before.
Thanks everyone who came out, all who gave it a 2nd shot improved, which is fantastic.
Ended with COT.
F3 Mission
Five Core Principles
The Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Countorama
Nameorama
Announcements
Prayer
– Max ( posible cancer )
– Charlotte (headaches)
PAX:
Footloose – Q
Mercy
Iso
Rudy
Lonzo
Huckleberry…. aka. HuckNorris
#2717 Beatdown BB
Welcome
Mission
Principles
Pax
Huckleberry
Ponzi
Charmin
Bonds
Flo (Q)
The Thang
OYO
25 reps of:
Swings
Hand Release Merkins
Absolutions (10 reps)
Rows
Presenting Simbas (Squat Thrusters)
Everests
Newton’s Candle
Imperial Walkers
Never Surrenders
Gorilla Humpers
Repeato
Spells SHARPENING
Iron sharpens Iron
Proverbs 27:17
NOR
Six was Bonds
COT
3Fs, Mission, Principles, and Disclaimer covered.
PAX: Enron, Peach, Huckleberry, Bourbon, Gepetto, oil change, tagalong, Shawshank, Van Gogh, Doubtfire, Free Fall, Radio, Woodstock
QiC: Woodstock
Warmed up with high knees and SSH. Moseyed to the tennis courts.
Thang 1: suicides across the 5 courts hitting each doubles line, 5 prisoner squats at baseline.
Thang 2: suicides to outside and front front court midlines, 3 burpees at the baseline
Thang 3: partner up, each team has 1 ball. Partner A they’re the ball and drops to do merkins while partner B “fetches” the ball and brings it back. Repeato for ~10 minutes, with an exercise change to flutter kicks at 5 minutes. Great audible finisher to have 2 strong arm PAX throw and everyone try and fetch before it hit the far fence.
Thang 4: doubles. Throw the ball out of bounds, your team does 10 Mike Tysons and opponents do SSH. Get 1 bounce on opponents court without them catching, they do 10 Mike Tyson’s while your team does SSH. 10 minutes.
Circled up, Shawshank was the 6, prayers up for back to school, military, Afghanistan and our allies.
Give blood, save lives!
Backblast for 8/17/21 at the Levy
PAX: Charmin, Van Gogh, Dutch, Bourbon, Spaulding, Stark, Landslide, Nitrous, Meatloaf, Coconut (Q)
Opening:
Mission and Core Principles
Description of the run–
Originally planned Q Mile High had to bow out for a different kind of Q–quarantine… Ersatz Q coconut took his planned outing, entitled “White Stripes” to heart.
The Thang.
Mosey down 5th street to teh overflow parking for Zoar church (5th and Sandusky). Drills in the parking lot (using white stripes as start/end)
– High knee skip
– Karaoke
– High knee jog
– butt kicker
Continue the run down sandusky to Clover, then on to ‘White’ Rd. and free run white rd until time to return.
Hit the parking lot for a 2nd set of drills while the pax re-gathered. head back to the levy as a unit (mostly).
COT–meatloaf 6
Prayed for Mile High recovery and kids/teachers starting school (P-burg today!)
We had 10 wonderful men at the beatdown! They were Jonathon Bourbon Burns, Ben Rudy Hoipkemier, George Dutch Bertz, Josh Lonzo Hoot, Dave Lyman Ramsey, Steve Footloose Mohr, Ben Krabby Patty Jackson, Jason Fat Amy Nofziger,
Scott Geppetto Schutt, and the Q, Mark Landslide Trimble. Our beatdown focused on form. We had seven stations that we rotated through. 20 reps were done for Merkins, squats, dips, & freddy mercury’s. We did 10 burpees, ran across the field and back and did 5 or ten pull ups. Most everyone got through 3 rounds plus.
F3 The Yard
at 5:30 pm
1 & 6
PAX:
Tagalong
Radio
Raven
VanGogh
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run to the too if the hill and back. Upon returning to your just completed location, continue to run to center and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Tagalong
PAX- Freefall, Space Cowboy, Venom, coconut, Stark, Hannibal, oil change, Spaulding, Nitrous, Chanel
Q- Isosceles
The Thang
Squat Thrusters, plank jack shoulder taps (2:1), mike tysons, and manmakers were the exercises.
Reps:
Round 1: 36, 33, 30, 27 then run stairs x1
Round 2: 24, 21, 18, 15 run status x3
Round 3: 12, 9, 6, 3 run stairs x6
ROund 4: 30, 30, 30, 30 run stairs x9
No one finished all 4 rounds in about 35 minutes of time. But a few were close. Key is everyone got a little bit better today and encouraged the guy next to him.
QIC – Stark
PAX – RoundUp, Doubtfire, Hannibal, Coconut, Chopstick, Chanel, Bourbon, Enron, Heisenberg, Two Buck Chuck, Spaulding, Flo, Ponzi, Venom, Charmin, Free Fall, Fossil, Mulan, Sally, Lego, Nitrous, Oil, Change, Space Cowboy, Biggie, Jennay, Spacebar “FNG”
19 Station Workout
Battle Ropes (30 sec)
Curls (15 Per Arm)
Tire Flip’n (4)
Sandbag Squats (20)
American Hammers (25, 2 is 1)
Squat Thrusters (18)
Man Maker Burpees (12)
Monkey Humpers (40)
Gerkins (20)
Jug Lifts (20)
Dirty Hook-Ups (15)
Hello Dolly’s (40)
Hammer Slams (20)
Thunder Big Boys (20)
Ruck Rows (30)
Sack Presses (30)
Cindy Swings (25)
Carolina Dry Docks (25)
*OverFLO* 15 Burpees
QLUE
Game Rules
Setup: Take your HC’ed PAX, your exercises for the day, and your region’s AOs and create your game cards. Have a PAX randomly take one of each category and store in envelope. Place Remaining cards in center of exercise stations.
Objective: Figure out which PAX has “suspect” form on their favorite exercise at their favorite AO.
Gameplay:
Each PAX randomly selects a sheet with suspects, exercises, and sites. Their sheet will have a number indicating their turn order. When Q signifies the start of the first round. All PAX head to any station to perform workout indicating. Once completing workout, the PAX may bear crawl or lunge walk to center and select a card. Then run to next station and perform another exercise. PAX CANNOT repeat exercise until they have completed each station. Once all cards have been removed from middle the round is over, return to center. PAX with the turn order indicating number 1 will make the first “suggestion”. Then in sequential order the PAX with the next turn marker will either PASS, indicating they cannot dispute the suggestion, or SHOW the suggestion PAX only 1 of their cards that may dispute their “suggestion”. Once the suggestion is disputed all cards are put back in the middle and new round begins. Repeato until cards are drawn once again, and without repeating same exercises. Now PAX with turn indicator 2 makes a suggestion. Keep repeating rounds of exercises, suggestions, and disputes until a PAX thinks they can make an accusation. In order to make an accusation, PAX must complete 30 Yard Burpee Broad Jump. Once they complete the Burpee Broad Jump the round stops. The PAX’s accusation is made, and if not disputed, will pull the cards out of the envelope. If he is correct, he will reveal the cards and is deemed the winner! If his accusation is incorrect, he must replace cards back into envelope without showing fellow PAX and perform a 30 burpee penalty before reentering the game.
COR, NOR, Venom with a strong 6. Awesome to see 26 other HIMs out for a little gaming of a workout.
Always an Honor
Always My Pleasure
~Stark
PAX
Ken “freefall” Sturm (Q) ,Jake “Jennay” Wittmer , Allen “LEGO” Reinmeyer ,Andrew “Peach” Lee ,Jonathan “Bourbon” Burns, Michael “Doubtfire” Dushane,Dave ‘Lyman’ Ramsey, Rick Thielen (Huckleberry),Don “Radio” Lucero ,Scott “Geppetto” Schutt ,Josh “Smoky” Treece,Dylan “Tagalong” Lucero,Eli “Oil Change” Reichenbach ,Jessie ‘Fossil’ Miller,Jeff “Spaulding” Lonsbrough ,Steve ‘Footloose’ Mohr, and Eric “Isosceles” Puffenberger
The Thang:
Cones are placed 10yds apart
Cone 1: 15 merkins then sprint to cone 2.
Cone 2: 15 big boy sit-ups then walking lunges to cone 3.
Cone 3: 15 airpress then bear crawl to cone 4.
Cone 4: 15 American hammers then sprint to cone 5.
Cone 5: 15 dive bombers then crab walk to cone 6.
Cone 6: 15 crunchy frogs then walking lunge to cone 7.
Cone 7. 15 diamond push-ups then bear crawl to cone 8.
Cone 8: 15 big boy sit-ups then sprint to cone 9.
Cone 9: 15 alt shoulder taps then crab walk to cone 10.
Cone 10: 15 leg raises then sprint back to cone 1.
Ended with Geppetos Birthday exercise which was hold plank and count around the circle for merkins.
COT
PRAYER INTENTIONS: Afghanistan and health for some named family and friends.
Announcements: golf outing
300!
Pax: Mulan, heisenberg, huffy, nimbus, Jennay, space bar, peach, bourbon, Enron, biggie, fossil, Flo, coconut, chopstick, free fall, Doubtfire, nitrous, Casper, hoser, Lego, Q- Spaulding
Can break up the reps by running to other end for 2nd type of work
1st round oyo
– 300 squats and 300 LBCs
2nd round with a partner
– 300 merkins and 300 hillbillies 2 is 1
3rd round groups of 4
– 300 burpees and 300 lt. Dan’s
4th round new group of 2
– 300 American hammers 2 is 1 and 300 Carolina dry docks
1/3 of the group needed to finish before we moved on.
Great workout with a great group of HIMs
As always it is an honor and privilege to lead this group.
We are Black Swamp!
PAX: Black Spider (2.0), Swagger (2.0), Spider-Man (2.0), Brick (2.0), T1000, Bonds, Ponzi, Huckleberry, Lonzo-Q.
3 teams of 3 pax. 50 reps of each exercise per person, share reps after 50 reps completed until team accumulates 150. After each round, run a lap around Library, hit the hop scotch, make 3 baskets with wiffle balls, and then begin next round.
Round 1
Curls
Lunges
Round 2
Merkins
Squats
Round 3
Flutter kicks
LBC’S
Round 4
Press’s
Dips
Finished with exercise dice and dance practice of the “hype.”
COR, NOR, closed with a short prayer.
F3 Mission
Five Core Principles
Warmup:
1 lap around the soccer fields before start of Beatdown.
Beatdown:
The Circle of Pain. PAX stand in a circle. One PAX member (going in clockwise direction) chooses two exercises. One exercise is performed by the individual PAX member while the other PAX members do the other exercise. Once the individual PAX member finishes his exercises, the next PAX member does that exercise while the others continue doing the second exercise. Once it gets back to the first starting PAX member, all members run to the end of the soccer field and back. Circle of Pain continues with the next PAX member choosing two new exercises of his choice. Repeat until time is up.
Countorama
Nameorama
Announcements
Prayer
– Max ( posible cancer )
– Kids returning back to school
– Everything going on in Afghanistan
PAX:
Charlotte – Q
Mercy
Cinnamons
Rudy
Landslide
Lonzo
Lyman
Meatloaf
Party On
Q: Cinnamons
Runners: Isosceles, Woodstock, Stark, Meatloaf
Ruckers: Lyman, Rudy, Radio, Beast Mode (Radio 2.0), Party On, Huckleberry, Footloose
Both groups got some miles in before the “Epic” Beatdown that followed
Q: Cinnamons
PAX:
Meatloaf
Landslide
Footloose
Rocket Man
Fat Amy
Sherpa
Lyman
Charlotte
Stark
Isosceles
Rudy
Round up
Tai Guy
Field and Stream
Radio & Beast Mode (Radio 2.0)
Woodstock
Huckleberry
Started with mission statement and principles.
Warmup: Motivators…started at 8 count down to 1
The thing: 8 5 min sessions with 5 burpees in between.
The 8 exercises/sessions were all with a block
Calf Raises
Stair steps
squats
flutter kicks
block swings
curls
shoulder press
Bench press
the group was split into two, and half did the reps while the others ran laps around the grass, and traded off when rest was needed. Constant motion and also doing burpees or man makers ever 5 mins. The key was to not ever set a block down as a team and you supported your teammates….. it was “epic” meaning both awful and awesome
Ended with the COT, Sherpa was the 6th.
Can’t wait to Q again.
Smelting Pot
3Fs, Mission, Principles and Disclaimer.
PAX: Spaulding, Stark, Cinnamons, Bourbon, Landslide, Huckleberry, Barney, Isosceles, Footloose, Rudy, Coconut, Woodstock
QiC: Woodstock
A brutal 6 MoM.
On the track:
Run 200m
Nur 50m
Sprint 100m
Walk 25m
Karaoke 25m
Then:
30 ovh claps to behind the back (arc angels?)
25 merkins
20 bbsu (swapped to monkey humpers after 1 lap)
15 lt Dan’s
10 burpees
Repeat until time is called.
Ended with cadence of:
15 4 count ovh claps to behind the back (arc angels?)
25 merkins
20 4 count monkey humpers
CoT
Stark was the 6.
Prayers for Max, Afghanistan, troops, schools.
13 HIM created new shoulder strength at the Gauntlet.
MileHigh (Q)
Nitros
Enron
Tagalong
Radio
Fossil
Free fall (the 6)
Peach
Lego
Oil change
Venom
Callahan
Nickel
Backblast – August 24, 2021
AO: Necropolis – Fort Meigs Historic Site – Perrysburg, OH
QIC: Geppetto
PAX: Better Offer, Enron, Lego, Casper, Flo, Dora, Geppetto
Workout: Necropolis Ruck
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Ruck to Orleans Park
Baseball Trivia – PT around the bases
Ruck back to Necropolis
2.43 Miles
Count-O-Rama – Seven
Name-O-Rama
Circle of Trust
Sharing of the six – Dora – 2nd post. Read an article about F3 and has been following it for a while. Likes the aspect of working out with others and the accountability. Looking to possibly start F3 in Defiance.
Announcements: Positive Calorie Ruck and Capture the Flag Ruck upcoming. Golf outing upcoming.
Ball of Man – Prayers for all those involved in the upheaval in Afghanistan
Spreadsheets from the Gloom: Little warm and humid. One car honk. Lots of runners and bike riders out there this morning!
It was an honor to lead.
F3 Mission
Five Core Principles
The Murp
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Countorama
Nameorama
Challenge
Prayer
– Max ( posible cancer )
– Afghanistan
PAX:
Rudy – Q
Mercy
Danielson
Thai Guy
Lonzo
Fat Amy
Huckleberry
Leadership Ruck and Run: Q Source DRP
Lego, Jennay, Bourbon, Flo, Biggie, Free Fall, Enron, Spaulding, Casper (Q)
PAX:
Hannibal (Q)
Huckleberry
Footloose
Bonds
Charmin
Chanel
Ponzi
Warmup: Side Straddle Hops, Windmills
The Thang:
2 Minutes on 30 Seconds off for 8 stations
Merkins
Squat Thrusters
Curls
Presses
Bent Over Rows
Big Boy Sit Ups
KB Swings
Flys with Gallon Jugs
Run a loop
Repeat at 1 minute for each exercise 30 second rest.
It was an honor to read.
Pax: cinnamon, radio, Rudy, jennay, Woodstock, Lonzo,Mercy, tagalong, Lyman
QiC: Woodstock
Warmup with a mosy and then 8-10 minute mini ladder.
Cone 1 – mike Tyson
Cone 2 – Lt Dan
Cone 3 – absolution
Start at cone 1, do work, move to next cone. After finishing 3, run back to 1 and repeato.
Start at 1 rep, work up as high as you can within the time limit.
UF game 1 – team cinnamon, radio, Rudy, jennay 10 vs team Woodstock, Lonzo,Mercy, tagalong, Lyman 0
UF game 2 – team jennay, cinnamon, tagalong, Lyman 1 vs team Woodstock, Lonzo, mercy, radio, Rudy 0
CoT, Rudy was the 6
8/24/2021
Save the City
At The Levy
1,942 years ago Mt. Vesuvius blew so we reinacted the futile attempt of squelching the flames.
The pax had to run back and forth to the River and retrieve water (in an 8 oz.) cup and attempt to return to The Levy with enough water to fill a 32 oz. container. One caveat was that we were not allowed to run down the same road to the river and back to the levee, which caused us to run a little longer and more creative routes. We ended up with about 4 1/2 miles of running and time to stop collect the six old plank and talk about the culture of F3 with the FNG’s and the rest of the pax.
FNG: Nick Kubiak [Franzia] (has a long history as a wine rep and is a wine expert. Franzia is the cheap boxed wine.
Q: Doubtfire
Pax:
Isosceles
Mile High
Landslide
Jennay
Dutch
Woodstock
Radio
Spaulding
Meatloaf
Tagalong
Coconut
Bourbon
Franzia (FNG)
Q: Chanel
Pax: Lonzo, Huckleberry, Spiderman, Brick, Ponzi, T1000, Swagger, Mjolnir, Stalker, Black Spider
Stations:
Station 1:
Lunge- 2 is 1
Wide Merkins
Station 2:
Jump Squat
Reverse Crunch
Station 3:
Burpees
Imperial Walker- 2 is 1
Station 4:
Side Straddle Hop- 2 is 1
Merkins
Station 5:
Squats
Big Boy Sit Ups
Run a lap after each circuit
Each pair completed 2 rotations of the circuit. Some completed 3.
Beatdown for 8/28
M- Merkins
E- Elf on a Shelf
R- Russian Twists
I – Imperial Squat Walkers
D- Dancing Bears
A- Absolutions
Start at first cone, then do 1 of each exercise. Rifle cary to second cone and do two of each exercise. Rifle cary back to first cone and do three of each exercise. All the way up to 10 of each. In total 55 of each exercise was done this morning in the Gloom.
08/28/2021 – Bourbon’s 100th Q (Repeato at the Battlefield):
Date: 08/28/2021
Time: 6:30 – 7:30 AM
Location: The Battlefield – Cinema at Fallen Timbers
Q: Bourbon
PAX: 17 Total – Woodstock, Cinnamons, Wall-E, Mercy, Thai Guy, Huckleberry, Footloose, Picante (FNG, EH’d by Mercy), Stalker, Lyman, Shawshank, Tagalong, Hannibal, Geppetto, Ratchet, Rudy, and Bourbon (Q).
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
The Thang:
• Warmup with Motivators
• The Work:
o 10 cones lined up in a row.
o PAX line up next to each other at the start line.
o Q announces an exercise.
o PAX sprint to first cone, do 10 reps of exercise, sprint to second cone, 10 reps, repeato until 10 cones are finished and 100 reps of same exercise are completed.
o PAX then sprint back to start line.
o PAX then choose to join the six or side straddle hop in place until all PAX are back at start line.
o Repeato for all exercises (goal is 10 exercises, 100 reps each)
• The Exercises:
o Merkins
o Jump Squats
o Burpees
o Bonnie Blairs
o Air Squats
o Lt. Dan’s
o Big Boy Sit Ups
o American Hammers (4-count)
o Captain Thor’s
o Plank Jack Shoulder Taps (2 is 1)
• Finish with Bourbon’s favorite exercise – 100 side straddle hops in cadence
• To celebrate Huckleberry’s 63rd birthday, we did 63 Merkins from Plank as we made our way around the circle.
The Ending:
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Huckleberry.
• Announcements
• COT / Prayers and Intentions
The Wizard of Westwood: Coach John Wooden
Leadership Ruck BB
Pax
Lego
Isoceles
Casper
Flo (Q)
Mission
Principles
Rucked 2.5 miles discussing Coach John Wooden’s 7 Life Principles given to him by his father written on an index card.
COT
The Fortress
8/28/21
Q: Doubtfire
Pax:
Tweety
Heisenberg
Mulan
Isosceles
Peach
Fossil
Casper
Lego
Two Buck Chuck
Flo
Wall-E (DR Medina)
“The Substitute”
A dirty dozen gathered at Fortress this morning at zero 6 30.
Following the welcome, mission statement, five core principles and disclaimer the pax moseyed to the trail at the playground in woodlands park. Pax began with a warm up Indian run around the large trail proximately 1 1/4 miles. Pax then recovered at the playground and were given their instructions. The following work occurred:
*100 pull-ups combined between a team of two pax. One did work while the other ran the quarter-mile trail around the park.
*After a brief recovery and holding plank we moved on to the same situation with Merkens but with 100 per person not combined.
*After a brief recovery and holding of plank we transitioned to 11’s in the grass. The two exercises were air squats and big boy sit ups
*Next we lunge walked 100 m back to the flag and circled up. We had two birthdays: Wall-E from Medina who is visiting as was Tweety from BGSU. We did wall-E’s age (50 something) in Russian get ups. (We cut that short to be honest) then for Mulan’s birthday, we did 51 air presses.
Finished up with a count-o-Rama, name -o-Rama, and the Six was Fossil. A pleasure to lead such a fine group of men.
Posting downrange were Wall-E
From Medina and tweety of BGSU.
Q: Cinnamons (Rucker)
Runners: Wall-E, Woodstock, Bourbon, Rudy “2”
Ruckers: Footloose, Mercy, Ratchet, Huckleberry, Hannibal, Geppetto, Tag-a-long, Shawshank, Radio, Hot Knees
The runners ran and the ruckers rucked. I do know the ruckers avg 15:42 a mile and got 3.32 miles in in 52 mins at a really good pace.
Foundry – 8/30/21 – IronPAX Week 0 – Capoot
PAX: Radio, Stark, Tagalong, Gepetto, Stalker, Meatloaf, Bourbon, Woodstock, ISO, Peach, Cinammons, Lyman, Coconut(Virtual), Barney(Q)
100 Merkins
800 Meter Run
75 Merkins
1200 Meter Run
50 Merkins
1600 Meter Run
25 Merkins
2000 Meter Run
PAX Times:
Bourbon – 28:35
Peach – 32:54
Coconut – 33:14
Woodstock – 34:22
Stark – 34:23
ISO – 34:47
Geppetto – 36:50*
Meatloaf – 39:20
Cinnamons – 39:52
Barney – 40:41
Lyman – 42:34
Tagalong – 45:20
Radio – 48:28
Stalker – 63:40
COT
6 – Stark
9 highly motivated HIMs stormed the hills today.
Q – Mile High
Lego
Oil Change
Charmin
Enron
Venom (the 6)
Huckleberry
Sensei (FNG)
Thank you gentlemen.
The Murph
8/31/21
PAX:
Footloose
Fat Amy
Rudy
Charlotte
Lonzo
Mercy
Q: Huckleberry
Fat Amy was the sixth!
Zero to 60 Ruck BB
Welcome
No FNGs
Mission
Principles
Pax
Chubbs
Enron
Dora the Explorer
Free fall
Lego
Solo
Radio
Geppetto
Tag along
Hazmat
Flo (Q)
The Thang
Rucked 3 miles alternating carrying two 25lb
dumbbells and one 60lb sandbag. Time under coupon was two and a half minutes Then a 2.5 minute rest.
Stopped at the fort east hill for lunges and backward walks.
COR 11
NOR
Six was Solo
Announcements
COT
🇺🇸
Q: Chanel
PAX: Huckeberry, Ponzi, Dingy, T-1000, Lonzo, Spoiderman, Bonds, Swagger, Stalker, Black Spider, Brick
The Thang:
We took a run through downtown Maumee stopping every 1/4 mile or so to complete one of the stations listed below:
Corner 1:
Merkins
Side Straddle Hop
Squats
Corner 2:
Big Boy Situps
Flutter Kicks (2is1)
Jump Squats
Corner 3:
Imperial Walkers (2is1)
Lunges (2is1)
LBC’s
Corner 4:
Burpees
Air Press
V Ups
Corner 5:
Mike Tyson’s
Plank Jack Shoulder Taps
Bonnie Blairs (2is1)
Corner 6:
Freddie Mercurys (2is1)
Hand Release Merkins
Knee Tappers
Corner 7:
Mountain Climbers (2is1)
American Hammers (2is1)
Monkey Humpers
Corner 8:
Leg Lifts
Dips
Lt. Dans
Dingy was the 6.
Completed with announcements and prayer intentions.
Backblast – September 1, 2021
AO: GrantLand – Rotary Community Park – Perrysburg, OH
QIC: Geppetto
PAX: Mile High, Geppetto, Stark, Bourbon, Huckleberry, Venom, Ringo, Beretta, Free Fall, Oil Change, Fossil, Spaulding, Jennay, Coconut, Nickel, Dutch, Peach, Solo
Workout: Cool as a Cucumber
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave No Man Behind But Leave No Man Where You Find Him
Warm up:
Ricky Bobby/Indigenous People’s Run/Indian run around the 0.7 mile gravel track.
The Thang:
Step Ups/Box Jumps on pavilion picnic tables during the song “So Much to Say” by Dave Matthews Band. Switch to dips during the chorus.
Circled up outside the picnic shelter for Side Straddle Hops to the song “Too Much” by DMB. Perform one squat for every “Suck it up” or “Too Much”.
Used the field inside the gravel track for Motor City Shuffle for the duration of the song “Detroit Rock City” by KISS. MCS is: lunge, lunge, merkin, plank jack, up to a frog hop and repeat.
Used the same location for Bearway to Heaven performed for the entire 8 minutes of “Stairway to Heaven” by Led Zeppelin. Bearway to Heaven was: Bear crawl suicides to each cone, perform a designated number of burpees then bear crawl back to the end line and then bear crawl to the next cone. 1st cone = 2 burpees, 2nd cone = 4 burpees, 3rd cone = 6 burpees, 4th cone = 8 burpees, 3rd cone, 2nd cone, 1st cone, etc.
Cool down:
“In The Plank Tonight” which is: hold plank for the entire song “In The Air Tonight” by Phil Collins.
Time was called and we circled up for:
Count-O-Rama – Eighteen!
Name-O-Rama
Sharing of the six – Ringo – Hasn’t been out in a while but is grateful for this group and his dad’s (Mile High) encouragement to get back out. Got his name because he likes to play the drums.
Announcements: Convergence on Sept 11th at The Wall. Blood drive Oct 21. Rucktoberfest on October 9th. Capture the Flag ruck in Toledo on Sept 18th. Bourbon, Bambi, Venom 4 yr anniversary tomorrow (Sept 2nd) at The Wall. Mulch spreading event at Lial School on Sept 19th.
Ball of Man – Prayers for the military families who lost loved ones in Afghanistan.
Spreadsheets from the Gloom: Finally a cool morning! Great showing by the PAX. Good to see some Kotters out and some non regular Wednesday PAX.
It was and always is an honor to lead.
Backblast – August 17, 2021
AO: Necropolis – Fort Meigs Historic Site – Perrysburg, OH
QIC: Enron
PAX: Lego, Flo, Hazmat, Radio, Falling Water, Salt Shaker, tagalong
Workout: Necropolis Ruck
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Ruck
Carried weights and sand bags
3x PT
Tues 6:15pm 8/31/21
The Only 5 Exercises You Need
Q – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Pax: Huckleberry, Ponzi, Stalker, Picante,
• FNG (Stalker) – Paul Pitrello (58) – Everest
• FNG (Stalker) – Andrew (29) – Gopher
4 Rounds
Exercises: With coupon (ideally 15-25lbs dumbbells)
1min each, 15 sec rest
1. Curl to Overhead Press
2. Dead Lift
3. Kettle Bell Swing
4. Reverse Lunge with straight Arm Lift
5. Merkin to stand-up row
Run a Lap (400m), plank or side straddle hop until 6th
Add On Exercises (round 4):
1min each:
1. Burpees
2. LBC’s
3. Big Boy Sit Ups
4. American Hammer
5. Plank
Q: Meatloaf
PAX: Rudy, Lyman, Barney, Radio, Tagalong, Party On, Canteen (DR)
Beatdown: “27’s”
-Do 27 reps of each exercise, then run down parking lot and back (~300 meters)
Merkins
Squats
American Hammers 2:1
Carolina Dry Docks
Monkey Humpers
Starfish X’s 2:1
On repeat until time
09/02/2021 – Four Years of F3:
Date: 09/02/2021
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park
Q: Bourbon, Venom, and Bambi
PAX: 28 Total – Spaulding, Coconut, Casper, Flo, Doubtfire, Jimmy Dean, Mile High, Van Gogh, Hannibal, Charmin, Peach, Enron, Oil Change, Nitrous, Beretta, Huckleberry, Callahan, Jennay, Solo, Geppetto, Radio, Tagalong, Joystick (FNG), Raven, Isosceles, Venom (Q), Bambi (Q), and Bourbon (Q).
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o We failed three times and resulted in burpees. Moved on for sake of time.
• Four Corners:
o PAX count off into four groups
o A cone at each corner of the wall with a respective exercise and movement to next cone:
Cone 1 – bottom of stairs in open area where PAX meet
• Burpees
• Bear Crawl to cone 2
Cone 2 – First turn of the ramp
• Lt. Dan’s
• Run up ramp to cone 3
Cone 3 – top of ramp
• Absolutions
• Karaoke to cone 3
Cone 4 – top of stairs
• Captain Thor’s
• Run down stairs to cone 1
o PAX will start with 10 reps of each exercise for round 1;20 reps for round 2; 30 reps for round 3; 40 reps for round 4
If any PAX complete all four rounds, they will then start going back down the ladder and begin go to 30 reps, etc.
o PAX will start at the cone that corresponds to their group that they counted off into and then progress to the next cone and repeato
• Motivators
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Jimmy Dean.
• Announcements
• COT / Prayers and Intentions
The Levy on Tuesday 8/31/2021
PAX: Doubtfire, Mile High, Woodstock, Isoceles, Jennay, Coconut (Q)
Pax met at the levy on one of the first not-gross days of the late summer. Early temps around 67 degrees and tolerable humidity.
Into: Mission and Core Principles. Description of the route, and off we go.
Ran to Woodland park (the fortress) and circled up at pride rock to describe the Fartlek:
The .83mi trail around the park is well let. There are Bright-White lights and Orange-yellow lights. Each man at his own level–push it when you’re passing the bright ones, run normal when passing the orange-yellow ones, and take rest if you pass a burnt out one.
Pax achieved 3+ loops of the park and discovered that the hardest thing is to not slow-down to much when going from a fast zone to a normal zone.
Back to the levy for a quick stretch and COT. Mile High 6.
PAX: Everest, Shooter, Stalker, Chanel, Brick (2.0), Swagger (2.0), Black Spider (2.0), Lonzo. Lyman, Ruble (2.0), Mario (2.0), Shield (2.0), another Brick (2.0), Ponzi, FNG-Torretto, T1000, Huckleberry, Dingy, Bonds, SPIDER-MAN Q.
Ruck to downtown Maumee with exercises determined by Q Spider-Man about every other crosswalk. Got back to LA BIBLIOTECA, named FNG Torretto, and FNDogg Rose. Swagger (2.0) was the 6.
Stalker closed us out with a short prayer.
PAX: Hot Legs, Party On, Footloose, Dropout (Q)
2.42 miles rucking
PAX: Woodstock, Rocketman, Footloose, Wipers, 2% (FNG), Picante, Fat Amy, Cinnamons, Party On, Mercy, Dropout (Q)
The Thang: Sheldon Cooper
2% was EH’d by Picante
Q: Smokey
PAX: Merida, Dora, the heel
The Thang
Smokey’s birthday bas
37 Squats
37 Merkins
37 Outlaws
37 Knerkins
37 Elf of the Shelf
10 Yul brynne (3+7=10)
37ft Bear crawl
37 Imperial walker
37sec Rest
37 The lion king
37 Head, shoulders, knees, & toes
37 Diamond merkins
37 Australian pull ups
37 Your choice
37 Big boy sit ups
10 Absolutions (3+7=10)
37 Squat thrusters
37 Heavy freddies
It’s always an honor to lead these guys
Smokey
Labor Day Murph 9/6/2021
PAX: Lego (Q), Enron
Quiet Labor day morning, nice and cool. After going thru mission and 5 principles we got right to it.
THE THANG:
A Murph.
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
IPC week 1 – Revenge of the Bunnies
Pax: Isosceles, Bourbon, radio, Callahan, Cinnamons, Tagalog, Lyman, Focker (FNG), Peach, Mile High, Barney, Coconut, Woodstock
QiC: Woodstock (Isosceles, Radio, Barney, Bourbon all showed up super early for the setup – huge assist!)
The thang:
https://f3greenwood.com/
https://youtu.be/m_w76mQ9pEw
Peach 28:06
Callahan 29:02
Cinnamons 32:21
Barney 32:38
Iso 29:21
Woodstock 31:47
Coconut 29:20
Radio 38:15
Lyman 41:20
Tagalong 47:57
FNG (Focker) 43:20
Bourbon 30:08
Milehigh 45:48
Lyman EH’d Focker, who must be insane for this to be his 1st workout.
CoT, Cinnamons was the 6.
We had 9 young men run with us today. They were Alec Meatloaf Falkenberg, Daniel Mile High Cordova, Dan Van Gogh Miedema, Jeff Spaulding Lonsbrough, Todd Nitros Armbruster, Jessie Fossil Miller, Jake Jennay Wittmer, Chris Charmin Tracy and the Q Mark Landslide Trimble. Our run is called the landslide loop. We go from Perrysburg, across the Maumee River bridge to the Maumee Movie theatre, take a left down to Ford st, left again to Broadway, left again to Conant and then back across the bridge to Perrysburg. The better runners upped the run by going to Hood Park and running the hill twice to begin with and also hitting the park on the way back. We ended in a circle of trust.
9/4/21 – HIIT and Ultimate
Q – Jennay
AO – The Fortress
Pax
Spacebar, Casper, Radio, Tagalong, Doubtfire, Lego, Solo, Meatloaf, Heisenburg, Venom, Hoser, Huffy, Charmin, Huckleberry, Nimbus, Nitrous, Fossil, Rudy, FNG – Slpnslide, Callahan, Jennay
Open – Mission/5 Core Principals/Disclaimer
Thang
HIIT – Pax will do AMRAP for 45 seconds and then rest for 15. Repeato 3 Times
Moves
Bonnie Blairs
180 Burpees
Tuck Jump / Side Straddle Hop Combo (4 and 4)
Ready, Set, Go – 1 Leg Isolated
Plank Jacks / Mtn Climber Combo (2 Plank Jacks and 4 Mtn Climbers)
Ultimate Frisbee
Pax separated into 2 groups (Shirts vs Skins) and played the remainder of the time in Ultimate Frisbee.
Ended with COR – NOR and the 6 (Lego)
The Murph
9/7/21
PAX:
Footloose
Fat Amy
Rudy
Charlotte
Huckleberry
Mercy
Radio
Tagalong
Joystick
Stalker
Q: Barney
Radio 6
Q Source Pax Challenge Kickoff Ruck
Mission
Principles
Pax
Coconut
Enron
Doubtfire
Stark
Casper
Geppetto
Flo (Q)
Rucked 2.5 miles without coupons discussing Q Source Topic F1 Disruption.
COR
NOR
Six was Geppetto
COT
9/8/2021
101 Ways to Do Squats
PAX – Woodstock, Mercy, Focker, Rudy, Lyman, Barney(Q)
Beatdown
30 Jungle Squats
5 Merkins
25 Sumo Squats(w/block)
5 Merkins
20 Squat Thrusters
5 Merkins
15 Narrow Squats w/ calf raise(w/block)
5 Merkins
11 Squat Double Thrusters
5 Merkins
Run 100ish Yards
20 Big Boys
Repeato
End with 5 minutes of Abs chosen by PAX
COT
6 – Barney – Thank you to all PAX for helping me get to 101 posts!
Ten men buddied up at Grantland.
3 of them all under the age of 20.
Good to see the young blood.
Q Mile high
Beretta (15)
Ringo (17)
Tagalong (18)
Shaw shank
Huckleberry
Van Gough
Huffy
Peach
Honored to lead, great effort.
Tues 6:15pm 9/8/21
The Only 5 Exercises You Need
Q – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Pax: Huckleberry, Ponzi, Chanel, Picante, Everest, Chit-Chat (Panna Pompetrose? 47 -hasn’t been in a long time)
• FNG – Stephano Pompetrose – “Red Barron” (15)
4 Rounds
Exercises: With coupon (ideally 15-25lbs dumbbells)
1min each, 3 reps of each exercise, 30 sec rest
1. Curl to Overhead Press
2. Dead Lift
3. Kettle Bell Swing
4. Reverse Lunge with straight Arm Lift
5. Merkin to stand-up row
During Rest options: isometric squat, SSH, LBC, Big Boys, American Hammer, or just rest…PAX Choice!
After each 5min round: Run a Lap (400m), plank or side straddle hop until 6th
Prayer Requests: Picante’s friend lost both parents
PAX: Raven, Flo, Huffy, VanGogh
Q: VanGogh
Warmup
Mosey to end if pier and back
Workout
50 merkins, 100 squats, 100 LBCs then run up hill and back.
Then went to baseball diamond
Teams of two did.
100 lunges 2 is 1
200 flutter kicks 2 is 1
200 merkins
300 squats
400 LBCs
While one guy did workout other guy ran fence line of diamond
mosey to flag
100 arm raises
COT
6: Flo
Beautiful cool morning at the Wall today!
Q: Hannibal
Charmin
Malware
Nitrous
Huckleberry (800th post)
Enron
Fossil
Spaulding
The Thang:
15 reps all exercises
Merkins
Squats
Big Boys
Run small loop
Incline Merkins
Lunges
Little Baby Crunches
Run small loop
Decline Merkins
Step Ups
Imperial Walkers
Run small Loops
Dips
One Leg Squats w/ one leg on benches
Flutter Kicks
Run down path to far pole in middle of the path and back
Repeato
It was a pleasure to lead.
Back Blast for La Bibliotecha, 9.9.21
FNG 1 now named Corso
FNG 2 now named ZZZs
Everest
Chit Chat
Red Barron
Ponzi
Lonzo
T1000
Bonds
Spoiderman
Swagger
Black Spider
Brick
Huckleberry
Dinghy
Stalker
We had a special beatdown at the Wall. 33 hardy young men attended the beatdown. These men were, Jay Wipers Meets, Jason Fat Amy Nofziger, Don Radio Lucero, Josh Woodstock Brown, Rick Huckleberry Thielen, Michael Doubtfire Dushane, Dylan Tagalong Lucero, Thomas Mercy Morrissey, Chris Heisenberg Drage, Tommy Callahan Geary, Daniel Casper Kubacki, Steve Footloose Mohr, Jason Enron Carroll, Eric Isoceles Puffenberger, Bob Raven McCart, Alan Coconut Davies, Alec Meatloaf Falkenberg, Billiy Hannibal Stark, Bill Chanel Colon, Rob Cinnamons Brace, Andrew Peach Lee, Jake Jennay Wittmer, Jamey Two Buck Chuck Burson, Jeff Spaulding Lonsbrough, Jay Thai Guy Sun, Marius Nimbus Paulikas, Todd Nitros Armbruster, Ben Rudy Hoipkemier, Scott Shank Holmes, Arjun Space Ball Kukka, Dave Cooey Humel, Chris Charmin Tracy and the Q Mark Landslide Trimble.
We went over to Hood park and the first thing we did was bear crawl up the hill and every once in a while did merkins for 11 reps. When 15 people reached the top we stopped. We did a total of 55 merkins in 5 sets. We ran down the hill and repeated the bear crawl back up but we did big boy sit ups.Again, sets of eleven for 5 sets totaling 55 reps. We ran down the hill. On the way back up the hill we walked backwards but with either a ruck sack or a block. We did 5 sets of 11 reps of over head presses. We returned to the wall.We had 4 stations here. We ran up the stairs and did 11 burpees, ran along the top, down the ramp 1/2 way when we stopped and did wall sits to a count of 111. We continued down the ramp, to its end where we did 11 australian merkins. At the bottom, we did 33 dips. We continued this rotation for a short time.
I brought the group together where we did the geronimo and did one time, the side saddle hop 21s. We then ended in a circle of trust.
9/9/2021
102 Ways to Have Variety
PAX: Woodstock, Footloose, Landslide, Mercy, Lyman, Barney (Q)
We started with “Safe T City Suicides”
We ran suicides around the perimeter of the Safe T City road using the intersections as our turnaround points
Next, the PAX in turn chose exercises which the group completed in the form of 11’s
Round 1 – Merkins & Mountain Climbers
Round 2 – Pullups & Squats
Round 3 – Burpees & Big Boys
Round 4 – Lt. Dan’s & Absolutions(A Footloose favorite)
Finish with COT
Footloose – 6
9/13/21 – Foundry – IPC Week 2
Set up Cones 160ft apart(width of football field)
Move between the cones
Round 1
11 Sets of 8 Burpees
Transition – Run
Round 2
11 Sets of 8 Squrls(Squat with block curl)
Transition – Coupon Carry
Round 3
2 Sets of 88 Overhead Presses
Transition – Rifle Carry
Round 4
2 Sets of 88 X-Factors(Lay on back in shape of X and raise one hand to opposite foot)
Transition – Crawl Bear then Bear Crawl
PAX
Peach – 26:56
Cinnamons – 27:12
Callahan – 29:16
Woodstock – 30:00
Charmin – 29:59
Coconut – 30:43
Spaulding – 31:40
Bunyan – 32:45
TuPac – 36:21
Lyman – 39:50
Rudy – 37:26
Barney – 39:37
Stark & Meatloaf were present to encourage the PAX and to make sure our form was on par
Coconut – 6
Shamrock Drill
9/13/21
Gauntlet
PAX
Landslide
Venom
Radio – Q
Joystick
Tagalong
Lego
Mile High
Baretta – 6
Ringo
Footloose
Jennay
Fossil
Huckleberry
Bourbon
Oil Change
Isosceles
The Thang:
Setup 6 stations in a straight line 25 yards apart with the last one being on top of the sledding hill. Starting at station 1 sprint to station 2 complete 25 Merkins and run back to station 1. Sprint to station 3 complete 25 Big Boy Sit Ups run back to station 1. Sprint to station 4 complete 25 Lt. Dans run back to station 1. Sprint to station 5 complete 25 Absolutions run back to station 1. Sprint to station 6 (up the hill) complete 25 burpees run back to station 1.
This concludes round 1.
Round 2 is a repeat with 15 exercises at each.
Round 3 is a repeat with 5 exercises at each.
It was an excellent workout with a great turnout. I am extremely grateful for the opportunity to lead these amazing HIMs and cannot wait to have the opportunity again.
Covered 3Fs, Mission and Principles.
PAX: Coconut stalker radio Spaulding Doubtfire nitrous fossil dutch Charmin Woodstock
QiC:Woodstock
Warm up – group, entire route
Stride to elm .1
Jog to 1122 .1
Stride to 7th .2
Jog to hickory .2
Stride to boundary, turn and continue sprint to park entrance .4
Jog to 2nd, turn and jog to hickory .4
Stride to Louisiana, turn and continue to 3rd .6
Jog down 3rd.to.elm, turn and jog to 6th then back to levy .6
Coconut was the 6th and also hyped the qsource challenge.
CoT.
Ponzi Scheme Ruck
Mission
Principles
Pax
Ponzi(Q)
Casper
Solo
Hazmat
Rucked 2.5 miles with Merkens with pyramid format. Completed total of 100 merkens progression with Ruck (start +10,+15,+20,+25,+30)
COT
Oops forgot date in previous post for Ruck – 9/14/21
F3 Levis Commons
9/14/21 at 6:15 pm
Beatdown Checkers with Coupon (Block)
PAX:
Ponzi
Charmin
Solo
Channel
Picante
Chit Chat
Red Ryder
Bonds
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Objective is to get as many pieces from your opponents as possible.
One by one on each team in line decides the move.
Black has first play, after turns alternate.
Moves can only be made on the dark squares…so pieces move diagonally and in a forward direction.
You can capture one piece per jump but can make multiple jumps in a single turn.
After a piece is captured, everyone does the workout on the bottom of the piece.
If you can jump your opponents piece, you must.
Once a piece reaches the opponent”s side of the board, it is Kinged and everyone does 5 Burpees.
Kings can only move diagonally, but they can move forward or backward.
While waiting turns to play, everyone does Air Presses, Plank and Squats.
COT: 6th was Chit Chat
The Murph, again, at 0530 at MC2 –
4 pax showed up in the gloom, Huckleberry, Rudy, Mercy (q), and Lonzo.
1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run.
Respect to Huck doing it with a vest on (again).
COT
Brotherly Love
12 PAX: Bourbon, Geppetto (6), Stalker, Doubtfire, Bellhop (FNG), Peach, Huckleberry, Joystick, Fossil, Oil Change, Radio (Co Q), Tagalong (Q)
Mission Statement, Values, Disclaimer.
The THANG:
1 mile run on the gravel path to determine partners
On the tennis courts:
Round 1
In partner pairs, partner A lunges the length of 1st tennis court and back while partner B does Carolina Dry Docks then switch.
Then, partner A jump squats the length of 3rd tennis court and back while partner B does Merkins then switch.
Finally, partner A sprints the length of the 5th tennis court and back while partner B does T-Merkins then switch.
Round 2
In partner pairs, partner A jump squats the length of 1st tennis court and back while partner B does Side straddle hops then switch.
Then, partner A lunges the length of 3rd tennis court and back while partner B does Prisoner Squats then switch.
Finally, partner A sprints the length of the 5th tennis court and back while partner B does Lt Dans then switch.
Round 3
In partner pairs, partner A jump squats the length of 1st tennis court and back while partner B does Planks then switch.
Then, partner A lunges the length of 3rd tennis court and back while partner B does Stump Huggers then switch.
Finally, partner A sprints the length of the 5th tennis court and back while partner B does Absolutions then switch.
CoT::
The 6 was Geppetto. FNG was EH’ed by Doubtfire and named Bellhop.
Leadership Ruck- what’s working and what isn’t
PAX: Huffy, Flo, Solo, Radio, Tagalong, Casper (Q)
Mayflower Day BB
Welcome
Mission
Principles
Pax
Raven
Stalker
Flo (Q)
The Thang
Exercises spelled PILGRIMS
Run to the position on the ball field and do 20 reps always running back to home plate.
1st Prisoner Squats
2nd Inchworms
SS Lunges
3rd Gorilla Humpers
RF Rows with coupon
CF Imperial Walkers
LF Merkins
P Swings with coupon
Repeato
Finished with two Mount Everests
NOR
Announcements
COT
Q: Charlotte
PAX: Woodstock, Lyman, Cinnamons, Stalker, Footloose, Mercy, Lonzo
Core Principles
Warm up: Arm Circles and SSHs
Beatdown: Rope-a-Dope
-Ropes set up at playground where chest dips are normally performed. 1 person on ropes, 1 person on cone next to ropes which will be the person next to rotate to ropes. Everyone else is on side waiting to rotate to cone and ropes. Workout consists of the person doing ropes until the person at the cone finishes a number of reps of an exercise. The other people on the side are doing a separate exercises while waiting to rotate. The rounds consisted of:
Round 1: Squats + Rope (x50), Absolutions
Short Rest
Round 2: Push Ups + Rope (x30), Absolutions
Short Rest
Round 3: Big Boy Sit-ups + Rope (x30), Vups
Short Rest
Round 4: Burpees + Rope (x20), Vups
Short Rest
Round 5: Lt Dan’s + Rope (x10), Absolutions
CoT
Name-o-Rama
Announcements and Prayers
F3 The Wall
9/16/21 @ 5:30 a.m.
Balls to The Wall
PAX:
Bourbon
Hannibal
Nitrous
Nickel
Bellhop
Fossil
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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 rotation fashion, with no training or certification necessary.
5. End with a Circle of Trust.
WARM UP:
10 Motivators
THANG:
Station #1:
30 Australian Pull Ups (railing)
30 Big Boy Sit Ups
Bear Crawl up ramp to Station #2
Station #2:
30 Jump Squats
30 Mountain Climbers (2 is 1)
Lunges up ramp to Station #3
Station #3:
30 Lt. Dans
30 LBC’s
Run up ramp to Station #4
Station #4:
30 Imperial Walkers (2 is1)
30 American Hammers (2 is 1)
Karaoke to Station #5
Station #5:
30 Scissor Kicks (2 is 1)
30 Hello Dolly’s
Run down the stairs to bottom to Station #6
Station #6:
30 Merkins
30 Bear Squats
Run up the stairs to top to Station #7
Station #7:
30 Squats
30 Side Sraddle Hops
Run back to Station #4, down the ramp back to Station #1
Repeat as time permits…
COT: 6th was Fossil
Pax: Charmin, Crabby Patty, Solo, Lyman, Landslide, Lonzo, Woodstock, Mercy (q)
Intro, Principles, Mission.
Stretching full body.
The beatdown:
Mosey over to monkey bars, find a spot on the bars, and a spot on the ground to do reps.
First round:
5 pullups
10 merkins
15 squats
Second round:
5 pullups
10 LBCs
15 flutter kicks 2 is 1
Third Round
5 pullups
10 burpees
15 bonnie blairs
We circled back and repeated round 1 to finish out the beatdown.
COT
PAX: Barney, Lyman, Rudy, Landslide, Solo, Footloose, Mercy
Intro, Principles, Mission.
Stretch it out
Head to pool entrance, wall sit for 45 seconds, plus squats. Coupon option. 3 rounds of wall sit plus squat
Head to Monkey bars, partner up. 1 partner does max pullups while the other is merkin-ing until partner is finish. Flip spots. Multiple rounds of this.
Head over to field on other side, lining up in line with 1 tree, head to the other tree, and return.
Round 1:
10 squats, bear crawl, 10 merkins, bear crawl back
10 flutter kick, lunge to tree, 10 LBC, lunge back
10 Burpees, lunge to tree, 10 Lt. Dan, lunge back
COT
We had 13 young men attend our Spartan 300 beatdown. They were Bill Chanel Colon, Andrew Peach Lee, Chris Drage Heisenberg, Jessie Fossil Miller, John Huffy Peer, Todd Nitrous Armbruster, Allen Cocunut Davies, Brian McEnroe Davis, Chris Charmin Tracy, Dave Mulan Chen, Jake Jennay Wittmer, ? Chi Chat Pano, and the Q Mark Landslide Trimble. we decided into teams of 4 and one team had 5. !/2 of a group was doing the exercise while the other half ran from one side of the parking lot and back and they switched out. We did 300 reps as a team for the following exercises, merkins, LBCs, burpees, starfish sit ups, swimmer merkins, V sit ups and that is as far as any group got. We ended in a circle of trust.
Get Right Ruck BB
Welcome
Principles
Pax
Casper
Huffy
Flo (Q)
Rucked 2.5 miles discussing Q Source topic “Get Right”.
COT
5 pax this morning IronPax week 2.
Merida, Crackshot, Hannibal, Dora, and The Heel.
9/20/21 – IPC Week 3
Q – Callahan
AO – The Foundry
Pax – Mile High, 2 Pac, Coconut, Barney, Bourbon, Chairman, Radio, Peach, Cinnamons, Doubtfire, Lyman, Tag A Long, Woodstock, Spaulding, Rudy, Meatloaf (Proctor), Bunion, Callahan.
Open – Mission/5 Core Principles/Disclaimer
IPAC Week 3 Workout – Wobbler
Set the timer for 2 minutes. Exercises to be done are:
50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1). When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges. After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.
Close – NOR – COR – The 6 – COT
Ruck
Intro, Principles, Mission,
Ruck – Cinnamons, Radio, Lego, Solo, Rudy, Lyman, Footloose, Mercy (q), Hot Knees
Run – Woodstock, Fat Amy
For the ruck, we did less miles, and focused more on getting some reps. Every couple minutes we did 5 merkins and 5 squats, with ruck on. for a total of 35 squats and 35 merkins.
COT
Radio was on ruck
PAX: Cinnamons, Radio, Lego, Thai Guy, Van Gogh, Solo, Rudy, Lyman, Footloose, Mercy (q), Woodstock, Fat Amy
Intro, Principles, Mission.
2 parts to the beatdown – 30 for 30, and ABCs.
30 “4” 30 – 2 exercises, back to back for 4 minutes. No rest, max reps. Switch exercises every 30 seconds.
Round 1: Merkins, Bonnie Blair
Round 2: Squats, calf rasies
Round 3: Plank, hip/glute bridges
ABCs: A ladder, that started back at rung 1 every time.
For example, reps at rung 1, then do reps at rung 1 and 2, then do rung 1, 2, and 3, building all the way up.
Aligned each rung with the Alphabet:
ABSOLUTION
BURPEE
CRUNCHES
DAN TAYLOR – 1 SQUAT, 4 LUNGES
EVERYTHING AGAIN
FLUTTER KICK
GORILLA HUMPER
HAND RELEASE MERKINS
IMPERIAL WALKERS
JACK WEBB
KRAKEN BURPEE- 1 burpee with 3 have release merkins
LBC
MERKIN
NOLAN RYAN- side plank, punching under
OUTLAW- draw circles with feet together in flutter kick position
PICKLE POUNDER
We got through 30 for 30s, but not through all the letters.
We did bear crawls in between the cones/rungs.
COT
The Murph
PAX:
Lonzo
Footloose
Fat Amy
Rudy
Tagalong
Radio
2.0 Cartwheels
Q: Huckleberry
09/21/2021 – The Run (or Jog):
Date: 09/21/2021
Time: 5:30 – 6:30 AM
Location: The Levy – Perrysburg School Board Offices
Q: Bourbon
PAX: Meatloaf, Van Gogh, Mile High, Woodstock, Bell Hop, Stark, Coconut, Spaulding, Doubtfire, Fossil, Dutch, and Bourbon (Q)
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
Q reminded group to run on left side of road facing oncoming traffic; get reflectors and lights; bounce back for the Six often.
Beatdown: Run
• Leave The Levy parking lot with a left on 5th Street
• Right on Elm
• Left on 6th Street
• Left on E Boundary
• Left on E 2nd Street
• Left on W Boundary
• Right on Indiana
• Run to end of Necropolis parking lot and turn around to head back on Indiana
• Right on Mulberry
• Left on 5th
• End at the Levy
A little over 5 miles completed.
Count-O-Rama and Name-O-Rama.
Learn about the 6. Stark.
Announcements.
COT / Prayers and Intentions.
9.20.21
Jennay
Huck
Venom
Enron
Lego
Fossil
Landslide
Oil Change
Bell Hope
Stalker
9.21.21
Lyman
Enron
Solo
Flo
Caspar
Geppetto
Lego
Better Offer
Stalker
F3
Chips
Grantland
9/22/21
5:30 am
PAX:
Peach
Bellhop
Fossil
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Imperial Squat Walkers
#2 (RED): American Hammers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): LBC’s
#5 (GOLD): Run
Q rolls the dice to determine the number of REPS (dice multiple by 10) with
The exception of GOLD (#5).
COT: Sixth was: Peach
Bicentennial Beatdown
Conditions: 58 degrees, heavy downpour. PAX waited in their cars until exactly 5:30, questioning their sanity and resolve. At 5:30 the PAX exited their cars and made a dash for a nearby overhang.
PAX: Radio, Tagalong, Lonzo, Barney, Mercy, Rudy, Woodstock, Lyman (QIC)
Welcome
Mission of F3
Five core principles:
1. Free of charge
2. Open to all men
3. ALWAYS OUTDOORS
4. Led by a member of the group in a rotating fashion
5. Ends in a circle of trust
Led the PAX on a brisk mosey around to the picnic shelter, through deep enough water to saturate the shoes. Warmed up with Motivators starting at 8 counting down.
The Thang:
200 Merkins
200 Flutterkicks 2:1
200 Dips
Steadily, with good form, proceed with Merkins til exhaustion. When it becomes necessary to pause for a break, stop and do the first exercise, 25 Squats. Resume Merkins til exhaustion, then do the second exercise. At each rest the exercise gets progressively more difficult. The “rest” exercises are as follows:
25 Squats
25 Squats with calf raises
25 Monkey Humpers
25 Lunges 2:1
25 Bonnie Blairs 2:1
25 Lt. Dans
25 Lt. Dans with jump squat
25 Burpees
After completing the 200 Merkins (which some did before having do burpees), PAX had the choice of running approximately a 1/4-mile lap in the rain or doing 50 SSH in the shelter. Upon return, the next round was 200 2:1 Flutterkicks to exhaustion, starting again at 25 squats during the rests. After completing the Flutterkicks, 200 dips. Ended with 50 SSH as a group.
Circle of trust:
Countorama
Name-orama
Rudy was the 6
Announcements – Rucktoberfest, blood drive
Prayer
I appreciate all men who came out on a dismal day to help celebrate my 200th post. Looking forward to 200 more!
Lyman
There were 10 brave, young men that dared and conquered the weather today at The Wall. They were Tommy Callahan Geary, Ryan Bell Hop Koleda, Eli Oil Change Reichenback, Alan Coconut Davies, Michael Doubtfire Dushane, Billy Hannibal Stark, Jessie Fossil Armbruster, Rick Huckleberry Thielen, Todd Nitrous Armbruster and the Q, Mark Landslide Trimble. We had a repeat beatdown. We went to Hood park and bear crawled up the hill, occasionally stopping to do 11 merkins as a group. We toteled 55 merkins. We repeated it with big boy sit ups the second round. We went back to the wall and in a rotation did 33 dips at the bottom, ran up the steps and did 11 burpees, ran across the top and 1/2 way down the ramp where we did a wall sit to the count of 111 and ran down the ramp to do 11 australian merkins. We repeated this process until it was time to end in a circle of trust.
Three Motivated HIMs braved the stinging rain.
Q-MileHigh
VanGogh the 6.
Raven
D.A.W.G # Rumble 9/23/21 @ La Biblioteka
Mission of F3
Core Principles
Pax: Ponzi(Q), Stalker, Dinghy. Chit Chat, and Red Baron
25 Total Reps with run in between
“D” Dips (Lt Dans, diamond merkens, Carolina drydocks)
“A” American Hammer
“W” Imperial Walkers(Inch worms, plank)
“G” Al Gore 1 min (lunge or a plank)
“S” Side Saddle, Big Boy Situps
“#” WILD CARD exercise from list below
Burpees,Curls, Carolina Dry Docks
LBCs,Iron Mikes(jump lunge) Mountain Climbers
REPEATO
COT
PAX: Fat Amy, Rudy, Peach, Meatloaf, Woodstock, Radio, Tagalong, Isosceles, Mercy, Charlotte, Lonzo-Q
Options:
IPC Week 3
Or
Another 200 rep beatdown
Round 1
Pull-ups 1 is 2
Merkins
Squats
Round 2
Block Presses
LBC’S
Block Squats 1 is 4
Curls
It was a staggered COT because some had to leave and most PAX legs were dead after week 3 of IPC.
Radio was the 6
Closed with a short prayer.
Run Pax: Doubtfire and Woodstock
Ruck Pax: Footloose, Mercy, Cinnamons, Dropout (Q)
Ruckers went 3.2 miles with a visit to Thrush’s Bakery in between.
Pax: Huckleberry, Cinnamons, Woodstock, Doubtfire, Meatloaf, Mercy, Wipers, Footloose, Cuy, Picante, and by Caleb Funk who was an FNG and was named Flea.
The Thang was:
Two teams played battleship. 9 stations were set up. Each time you completed a station, half the team members ran b to the command center to make a strike on the board. If you did twice the prescribed reps then you earned two strikes. You also could use your “blitz” chip to hit three exercises in a row and then record your strikes. Unfortunately the bad guys won with 3 hits to 2 hits.
V Co- Q – Red Barron’s and Chit Chat
PAX: Huckleberry, Everest, Chanel, Bonds, Ponzi, Charmin
2.0 – Muleneer
Run to Nagoya and back
80 Merkins
1min reverse plank
Run around small loop (fireplace)
1min plank
30 burpees
Run small loop
60 verticle toe crunch
60 pulsating lunge (Left leg only)
Run small loop
60 freddie mercury
60 pulsating lunge (right leg only)
Run small loop
40 Big Boys
60 high knees
Run small loop
100 standing calf raises
1min plank
Run small loop
….repeat from the beginning as needed
Sept 28th.
The Gauntlet
We had 12 strong Hims representing this morning.
Q-Mile High
Ringo
Beretta
Venom
Jenny
Geppetto
Landslide
Oil Change
Nitros
Lego
Huckleberry (The 6)
Fossil
Live Right Workout
Date: September 25,2021
Time: 6:30am to 7:30am
Location: The Fortress
QIC: Geppetto
PAX: 10 total – Coconut, Casper, Geppetto, Peach, Mulan, Heisenberg, Chit Chat, Clipboard (FNG), Flo, Charmin
One FNG this morning so I made sure to explain the three F’s, Mission and Principles
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm Up:
In cadence: Side Straddle Hops, Windmills, Chain Breakers. Lap around ¼ mile path.
The “Thang”: One minute AMRAP, 15 second transitions. After every five exercises we ran the small ¼ mile dirt track around the playground.
Group 1
Group 2
Group 3
Mountain Climbers
Side Straddle Hops
Plank Jack Shoulder Taps
Flutter Kicks
LBC’s
Leg Lifts
Moroccan Night Clubs
BBSU’s
Incline Merkins
Prisoner Squats
Imperial Walkers
Absolutions
Carolina Dry Docks
Merkins
Plank
After quarter mile laps we talked about the Live Right Quadrant
Live Right – The HIM’s dedication to Purposefulness
Impact – Forcible contact to strong effect
Influence – Igniting a palpable desire for movement
Missionality – Serving in the High Impact Zone – Dolphin Daffodil
Positive Habit Transfer – ingraining Advantageous tendencies in others
Accountability – submitting to Standard through Enforcement and Consequence
Correction – zealously advocating for shared virtue
Targeting – initiating Missionality in others
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Naming of FNG’s Announcements and a prayer. Flo was the Six and talked about how he was EH’d and what F3 means to him. More than a workout!
Prayers for Flo’s son Reset who recently earned a job, and for friends of my son who have COVID.
Moleskin/Spreadsheet from the Gloom:
Rain stayed away!
Welcome Clipboard!
Live Right Ruck
Date: September 25,2021
Time: 6:30am to 7:30am
Location: The Fortress
QIC: Geppetto
PAX: 3 total – Casper, Geppetto, Flo
No FNG’s this morning for the ruck so right into the three F’s, Mission and Principles
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Rucked through Perrysburg and discussed the 2nd Quadrant of the F3 QSource – Live Right. Great conversation and sharpening of iron.
IPC Week 4: MaryAnne’s Mayhem
Pax and total reps:
Lyman – 675
Focker – 675
Tagalong – 722
Radio – 825
Charmin – 908
Cinnamon – 983
Coconut – 975
Woodstock – 988
Bourbon – 982
Peach – 992
Rudy – 838
Callahan – 892
Barney – 785
Stalker killed it with modification
Meatloaf – Proctor
The Thang:
MaryAnne’s Mayhem
Format
Rep-based workout
Set the timer for 50 minutes
Measure out 25 yards
Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.
Exercises
200 curls
175 squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees
If you finish all of the exercises, repeat in reverse order from the last time you just did it.
The burpees DO NOT count in your rep count.
900 reps is the total if you get through all of the exercises.
PAX: Huckleberry, Footloose, Rudy, Mercy (q)
Intro, mission, principles
Murph
It was glorious weather. Perfect temp. Stars and moon shining brightly. All was quiet and beautiful. Something cool about being at a park in middle of almost nowhere, doing merkins, pullups and squats with friends.
COT
11 strong, today at the Levy.
Over 6 miles nice push gents.
Mile high the Q
Landslide the 6
Meatloaf
Isosceles
Woodstock
Fossil
Coconut
Vangogh
Dutch
Spaulding
Doubt-fire
Date: 09/28/21
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park
Q: Oil Change
PAX: 17 Total – Fossil, Casper, Enron, Bellhop, Charmin, Solo, Jeggings, Peach, Doubtfire, Huckleberry, Hannibal, Coconut, Radio, Bourbon, Tagalong, Jennay
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
The Thang:
• Warmup with Motivators.
o Bourbon stepped up and led this because he does a great job with a Cadence warmup.
Beatdown:
• Mario Kart:
o Setup 6 stations using Huckleberry’s 6 and 1 workout cards.
o Used painters tape to layout a figure eight course around the tennis courts as the track.
1. Used tennis balls and dodge balls as “shells”
• No painters tape – Banana – you can only throw backwards
• Green Painters Tape – Green Shell – you can only throw forwards
• Blue Painters Tape – “Red Shell” – Heat seeking missile that can be thrown anywhere
2. If you are hit by a “Banana” or “Shell” you have a 5 burpee penalty.
3. As balls are used collect them as you go and replace them in the buckets to grab again.
o Count of in 6’s and each group starts at a different station
o Goal is 3 labs and 1 victory lap around the outer edge.
o If you win you get to pick 30 reps of the exercise of your choosing for the group.
o
o Exercises:
2 exercises at each location with 20 reps each… do both.
1. Merkins/Mt. Climbers (2 is 1)
2. Imperial Walkers (Both Legs)/Lt. Dans (both legs)
3. BBSU/American hammers (2 is 1)
4. Bear Squats/Plank Jacks
5. Squat Jumps/Burpees
6. Bicycles (2 is 1)/Leg Raises
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Solo
• Announcements: Rucktoberfest, half way to volunteer goal hours, Applebutter fest booth (all on mumble chatter)
• COT / Prayers and Intentions
Mission, Principles, 3Fs covered in rapid fire fashion (think Micro machines guy from WAAY back in the day).
Pax: Lonzo, Landslide, Barney, Dutch, Lyman, Mercy (partial credit 😉 ) Woodstock
QiC: Woodstock
Today we worked on locomotive movements (traveling) including running (forward and backward), crawling (bear crawl, crawl bear, crab walk – low crawl was canceled due to it being freaking soaking wet and cold), balance (walking over uneven/unstable surfaces, walking on a line, walking on a line carrying heavy objects, backward/forward/sideway movement), and jumping (burpee broadjump, precision jump from one foot to the other using pool rings, single leg burpees). We mixed in merkins with running, jump squats with crawling, some core with balance, and the burpees did the trick for jumping.
Fun little beatdown, will explore ways to better incorporate it at a future beatdown. Next though will be physical traits – manipulative movements such as lifting, more carrying, throwing and catching, POSSIBLY some climbing if I can figure out where.
COT was held, Barney the 6.
We had 4 hardy young men attend our beatdown. They were Josh Lonzo Hoot, Steve Footloose Mohr, Thomas Mercy Morrissey and the Q, Mark Landslide Trimble. We started with a mini Murph for 10 minutes. We then moved to the circle where we had for stations set up around the circle. After completing the exercise at one station, we rotated through each station until time came to circle up. At station 1, we did 25 overhead presses and the 25 curls. At station 2, we did 25 merkins and 25 starfish sit ups. At station 3, we did 10 burpees and 25 bigly sit ups. At station 4, we did 25 diamond merkins and 25 American hammers.
14 Motivated HIMs gathered at the Wall. To include an FNG.
Mile High-The Q.
Oil Change-The 6
Corey Snyder (FNG) Saison
Callahan
Greco
Enron
Stalker
Hannibal
Doubtfire
Ringo
Jenny
Peach
Jenny
Huckleberry
Backblast for IPC wk4 at Foundry (black ops edition)
PAX: Cinnamons, Radio, Spaulding, Chanel, Bull (DR from Toledo), Meatloaf (Proctor), Lyman, Barney, Fat Amy, Coconut (Q)
The Shovel Flag was planted and circle up promptly at 0500. Mission and Core Principles.
Review of the format–MaryAnne’s Mayhem
52:30 fixed workout time. AMRAP.
25 reps at a time, accumulating towards target #’s for each move. After each 25 reps, run 25 yards out and complete 3 burpees, then run back and continue. Most moves involve the cinder block.
Accumulated counts–in this order:
200 Curls (8 rounds)
175 Squats
150 overhead presses
125 Kettle Swings
100 Merkins
75 Squat Thrusters
50 Bonnie Blairs
25 Blockees.
If you complete the Blockees with time left, begin on Blockees again and work your way back up the ladder.
The PAX got after it with encouragement and oversight from Meatloaf. Much sweat was shed. Everyone who did it for the 2nd time improved. Lots of shared suffering. IPC at its finest.
COT: COR, NOR. Bull was the 6–down from F3Toledo to share in the fun. Got his name as a result of working in the county courthouse. Articulated well what most of us feel–that F3 fills a hole we hadn’t realized was there. Great 6 Bull. You’re welcome back anytime.
Prayer intentions–birth of baby Claire, sanity for the members of Wash. Local SD, Gratitude for the completion of IPC without mishap or significant injury.
Honored to lead and participate. #ISI
Sorry I missed Bell hop.
F3 Workout 9/28/21
Q – Bagels
Pax – Everest, Stalker, Ponzi, Red Barra, Bonds, Chanel, Huckleberry, Bagels
• Principles of all F3 Workouts
o Free
o Outdoor
o Open to all men
o Peer led in rotating fashion
o COT at end
• Warmup
o Side straddle hop x15 on 4 count
o Windmills x10
o Burpees x5
• Workout – run around Levis Commons stopping to admire the beautiful architecture and do various exercises at each stop. OI headquarters, Nagoya, brownstones, Books-A-Million, etc.
The PAX: Flo, Ravin, and Huffy(Q)
The Beatdown:
We went around each of the stations doing one exercise each of the 4 rounds.
Station #1
Hill Billy Double Tap Walkers 20 2 is 1
American Hammers 25 2 is 1
Big Boy Sit-Ups Progressive Shoulder Press 15
Calf Raise Jump Squats 20
Station #2
Superman Merkins 20
Incline Merkins / Decline Merkins 15 of Each
Basketball Merkins 10 2 is 1
Dips 30
Station #3
River Cross / Heisman Steps Half Court and Back 1 Round Trip
Ladder Step Sprints – Full Court 1 Round Trip
Sprint Full Court 1 Round Trip
Skip for Height there and distance Back 2 Round Trips
Repeato
After we made it around the 3 stations for 5 1/3 rounds we did Side Straddle Hops to Blurs Song #2, Squats to Tripping Daisies I Got a Girl, and Plank to Merkins to AC/DC’s Thunderstruck. Ended in the COT and finished in prayer. This is an awesome location, especially for the peeps in Rossford. Let’s get this AO up an running. The future dudes in Rossford will thank you!!
Welcome to F3
Mission Statement
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
The Thang:
Rucked towards Briarfield and back about 3+ miles
COT: SKIPPED
PAX LIST:
Footloose – Q
Behr – FNG
Cinnamons
Mercy
Welcome to F3
Mission Statement
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
COUNTORAMA/PARTNER-UP
Paired up in groups of 2’s and completed the exercises together. Split reps if/when needed. At the end, all groups will pick up the 6
WARM UP:
Skipped due to everyone either completing Iron Pax or rucking before hand.
The Thang:
Exercise/ Reps
Burpees / 5
Lunges 2:1 / 10
Inch Worms / 15
Merkins / 20
Peter Parkers 1:1 / 25
Squats / 30
REPEAT UNTIL TIME IS UP
COT:
* Countorama
* Nameorama
* 6
* FNG today: Named my 2.0 (Blake aka “Behr”) because I packed his temporary ruck-sack with a paint can and it was banging around as he jogged to keep up 🙂
* Announcements
* Prayer/Message
PAX LIST:
Footloose – Q
Behr – FNG
Cinnamons
Lonzo
Fat Amy
Woodstock
Mercy
Lego
Rudy
Thai Guy
Huckleberry
Tagalong
10/2/21 Beatdown Hawaii 5-0 Crap! A tidal wave of reps. (1072 total reps) Run between each progressively harder round. Circle back and get the 6’s so we start and finish each round together. Announcements: Coconut is developing a new fall challenge of 15 AO’s and win a shirt. Prayer requests in COT.
CoQ Mulan and Heisenberg
Solo
Chit Chat
Jennay
FNG (Echo)
Fossil
Malware
Nitrous
Hoser
Down range Nozzle
Flo
Casper
Coconut
Stark
Spalding
Isoceles
1 Burpee
(Up Manmaker)
2 Burpee
(Manmaker) Coupon Press
3 Burpee
(Manmaker) Coupon Press Coupon Curl
4 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat)
5 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat) LBC
(Up Russian)
6 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat LBC
(Russian) Plank
7 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat) LBC
(Russian) Plank Mtn Clmb 1:1
8 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat) LBC
(Russian) Plank Mtn Clmb
SSH
9 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat) LBC
(Russian) Plank Mtn Clmb SSH Freddy Mercury
10 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat) LBC
(Russian) Plank Mtn Clmb SSH Freddy Mercury Merken
Q 2.7 Targeting: Initiating Missionality in Others Ruck
Pax
Casper
Heisenberg
Solo
Flo (Q)
Mission
Principles
Rucked 2.5 miles discussing QSource Topic 2.7
Foundry – 10/4/21
“Worst of IPC 2021”
PAX: Rudy, Cinnamons, Woodstock, Barney(Q)
Workout was a mash up of the best/worst of 2021 IPC workouts
Murder Bunny 25 yards
10 Shoulder Tap Merkins
Resurrection Bunny
25 Blockies
400 Meter Run
44 Overhead Presses
Rifle Carry 25 Yards
44 Overhead Presses
Rifle Carry 25 Yards
800 Meter Run
25 Kraken Burpees
25 Bonnie Blairs
400 Meter Run
25 Curls
3 Burpees at 25 Yards
25 Thrusters
3 Burpees at 25 Yards
25 Kettlebells
3 Burpees at 25 Yards
800 Meter Run
COT
Backblast – October 4, 2021
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: Beretta, Geppetto, Coconut, Enron, Spaulding, Lego, Mile High, Bourbon, Jennay, Bellhop, Doubtfire, Ringo, Huckleberry, Casper, Wham-O (FNG), Radio, Fossil
Workout: The Murph
Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
The Murph Workout
-1 mile run
-100 pull ups
-200 push ups
-300 squats
-1 mile run
Count-O-Rama – Seventeen
Name-O-Rama
Circle of Trust
Sharing of the six – Huckleberry – Eh’d by Bourbon – Got his name because he was Deputy Mayor under Carty Finkbeiner. Keeps coming back because of the Fellowship.
Announcements: Black Swamp Regional Pride Challenge starts today. Rucktoberfest this weekend. Blood drive Oct 21st. All events in Mumblechatter.
Ball of Man – Prayers for us to be good leaders in our community, workplace and with our families.
Spreadsheets from the Gloom: Low 60s, no rain but very humid. Great to see 17 PAX getting after it on a Monday.
It was an honor to lead.
Pax: Doubtfire, Wham-O, Coconut, Bourbon, Woodstock, Nitrous, Dutch, Mile high, Isoscoles, Q Spaulding
The thang:
Good 5-6 mile run to and through the 3 meadows neighborhood and back down white road. Picking up the pace around 6 cul de sacs.
It was great to lead this morning! Thanks to all who showed up and pushed through. As always it is an honor to lead
10/5/2021
Club Murph Workout
PAX: Huckleberry, Barney, Footloose, Rudy, Lonzo, Mercy, Lyman, Fat Amy (Q)
1.25 mile run to Keener Park
100 pull ups
200 merkins
300 squats
1.25 mile run back to MC2
COT
We did a baseball themed workout with 9 “innings”. Each innings, whatever part of the “field” you hit to, you multiplied the hit [single x 1, double x 2, etc] by the exercise and amount. So, if you hit a homerun (x4) and had to start with 10 merkins, you had to do 40 merkins that inning. After each inning, you ran around the “bases” (the library), which completed the inning. After the 7th inning, you did the 7th inning “stretch”, a 45 sec plank. we did 2 warm exercises, side straddle hops and windmills. We had Chit Chat, Red Baron, Huckleberry, Ponzi, Lego, Dingy, Solo, an FNG (now Barnacles [Solo’s 5 year old son]) and myself, Bonds.
9 mighty men got better at Grantland.
Mile High – The Q
Huckleberry – The 6
Ringo
Beretta
Oil Change
Geppetto
Coconut
Venom
Burbon
Thank you all.
Welcome to F3
Mission Statement
5 Core Principles
Mosey to playground
Set Up:
6 stations
Interval Timer set for 2 Mins
Station 1:
Overhead Block Press
Rifle Hold
Station 2:
Merkin
High Plank
Station 3:
Squats
Squat Hold
Station 4:
Big Boy Situp
Cradle Rocks
Station 5:
Bench Dip
Dip Hold
Station 6:
Pull Up
Flex Arm Hang
The Thang:
(Green) 1st 2 Min: Run Laps around stations stopping at the nearest station on the bell
(Yellow) 2nd 2 Min: Stations 1st Exercise – SLOW
(Red) 3rd 2 Min: Stations 2nd Exercise – HOLD
Repeato – 6 Times
COT: Prayers for those traveling to the 10 year this weekend
PAX LIST:
Radio – Q
Tagalong
Barney
Lyman
Woodstock
Doubtfire
Rudy
Charlotte – 6
Lonzo
Tues 6pm 10/5/21
When They Ask How Was Leg Day!
Q – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Pax: Huckleberry, Hannibal, Everest, Bonds, Chit Chat, Red Barron, Chanel
Run lap up to Nagoya (.4mi)
Exercises: 15 – SSH
1. 1min – High knees while jump rope
2. 1min – plank to crouch – bring legs up and squat to upright position
3. 30 sec each leg – back lunge to kick opposite hand
4. 15 – Air squats w/ twist
5. 12 – Burpees
6. 20 – air squats will tapping inside of foot at top
7. 20 – squats with around the world at top
Core & Legs
1. Bridge with one knee raise
2. Pike with straight leg raise
3. On back – tapping feet (bent knee)
4. Top leg raise
5. Inside leg raise
6. On back – swimmers with slight cross over
7. On back – V-ups (right, left, both while pulsing up
8. On back – crunch – one leg straight, bend and reach with opposite elbow
9. On back – alternate 4 straight leg lifts to 4 bent knee leg lifts
10. On back – one leg bent, leg lift with straight leg
1. With Coupon (ALL 10 each arm)
1. Curls – 10 lower, 10 upper, 10 hammer, 10 full
2. Shoulders (fly or single fly)
3. Kettle Swings
4. Row to Press
2. Merkins
1. 10 Fist
2. 10 Bounce (Alt mid, wide)
3. 10 Side to Side
4. 10 Staggered
3. Band work
1. 10 clamb shells, 10 raised
3. 10 yards Walk with band – side-ways
DID NOT FINISH BELOW:
4. 10 yards Walk with band forwards
4. Planks
1. 10 Plank with Twist
2. 10 Plank with Reach
3. 10 Side Plank (Alternate Knee to Toe)
4. 10 Side Plank Hip Raise
5. 10 Side Plank with Reach Unders
Prayer Intentions – Jennay – Covid
Thursday DRP
Date: October 7, 2021
Location: The Wall
QIC: Geppetto
PAX: Enron, Nitrous, Stark, Spaulding, Geppetto, Bourbon, Oil Change, Hannibal, Malware, Callahan, Solo, Doubtfire
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm Up:
All in cadence: Chainbreakers, Squats, Windmills
The “Thang”:
Four stations (A) 10 Absolutions, (B) 10 Burpee Merkins Burpee + one merking, burpee + two merkins, etc all the way to ten. (C) Captain Thors 1:4 ratio up to 10:40 and (D) Decline Merkins
Start at the bottom of the wall and perform station A exercise. Run up the ramp to the top of The Wall and perform station B exercise. Run down the stairs and to Hood Park. Perform station C exercise. Run up the driveway and perform station D exercise. Run down the stairs and back to the Wall. Repeato until time is called.
we ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer. Solo was the Six and talked about how F3 has gotten him out of a rut that he was stuck in.
Announcements: Rucktoberfest postponed, plenty of service opportunities available, Convergence Oct 30, Blood Drive Oct 21. All events in MC.
Prayers for Jennay, Fossil, Stark’s daughter, Wipers’ family.
Moleskin/Spreadsheet from the Gloom:
Humid morning.
Iso dropped by during his morning run to participate for a little while.
Great to see Stark back in the gloom!!!
Pax: Lonzo, mercy, Krabby patty, Lyman, Charlotte, Rudy, Woodstock
QiC: Woodstock
Throw: throw 3* and catch 3* at least one from each group as follows:
While receiver is moving: football, frisbee
While thrower is moving: soccer ball, baseball, squish ball
Neither moving: medicine ball
Receiver must be at least as far away as the cone for that station.
Lift, Balance and carry: lift two cinder blocks (up button- 40lb dumbbells) from the ground to a farmers carry. Farmers carry across 10 parking blocks. At each break, do the following w/block(s):
10 shrugs
10 squats
10 rows
Drag & pull:
Drag: 120lbs of sandbag action, grab the rope and drag the load (walking backward) from the start cone to the opposite cone and back.
Pull: grab the nylon strap. At the other end is 110 lbs. Sit down and brace your feet on the curb. Using a hand over hand pull, drag the weight to you. Help reset for next guy.
Prior to each switch, run one loop, do 25 merkins.
Pax not doing things were given other things.
Closed with rapid fire drag and pull sets, other pax did shrugs, squats, rows.
krabby party was the 6.
Welcome to F3
Mission Statement
5 Core Principles
Set Up:
2 Basket Balls
Distance ~30 yards
The Thang:
AUDIBLE:
1st Phase:
Court Suicides
Lunge up Hill/Down Hill
Push Up on basketball w/ each hand
Pass to next Pax
Around the circle 2 times
2nd Phase:
Point to point 30 yards:
Overhead Pass, Under Leg Pass alternating for 30 yards
Sit Up Pass for 30 yards
Twist Left Pass, Twist Right Pass alternating for 30 yards
Push Up on basketball w/ each hand, Pass for 30 yards
COT: Prayers for Jennay and a swift recovery
PAX LIST:
Radio – Q
Tagalong
Raven – 6
Coconut
Mile High
Whammo
Baretta
Jimmy Dean
PAX: Fat Amy, Cinnamons, Picante, Mercy, Charlotte, Flea, Footloose, Rudy, FNG – Puss in Boots (E H’d by Picante), Lonzo-Q
Tried to complete the following for the Thang.
Set cone 15 yards out.
Round 1 30 minutes in paradise (30 minutes complete as many rounds as possible)
10 block U ups (leg lifts while holding block, toe touch block)
Side Crab Walk to cone with block
10 Blockees
Murder Bunny back to start
Repeato
Round 2 Davey Jones Locker (complete the following for time)
50 Hand release merkins
100 Sea star jump ups (start on 6 in X, get to feet and star jump is 1)
150 Bent over rows
200 Bonnie Blairs (1 is 1)
250 Plank Jacks
Every 90 seconds run to cones and complete 1 kraken burpee (Burpee with 3 hand release merkins)
Some made it to the Bonnie Blairs before we had to end.
This was one of the muddiest beatdowns.
COT Flea was the 6. Dave Bishop was the FNG and he got the name Puss in boots.
Closed with a short prayer.
Honor to lead.
I am glad my ban was lifted so I could Q again. 🤣
Give A Little Respect
(Doubtfire’s 50th Birthday Respect Q)
Q: Doubtfire
Pax:
Radio
Malware
Lego
Chit Chat
Huckelberry
Shawshank
Bellhop
Nimbus
Landslide
Flo
Mulan
Stark
Casper
Coconut
Isosceles
Hoser
Heisenberg
Dutch
Nitrous
Mission Statement
5 Core Principles
Disclaimer
The Thang:
Seven cones, each containing a letter spelling out the word RESPECT, were placed about the Fortress, each containing an exercise and the mode of transportation pax must take to get to the next cone. (the exercises were: Ranger merkins, Elbow to knee sit ups, Squats, Plank jacks, Elbow plank hold, Cindy, Thrusters). MOdes of transportation were: lunge walk, broad jump, mosey, sprint, bear crawl, crab walk)
We counted off in 5’s and then reported to the corresponding cone with our group. (example: 1’s started at R, 2’s started at E, etc.) Each group had to perform the required number of reps at each cone (50 reps each at most cones except for the Thrusters…that was 50 reps shared), before moving to the next cone. Once the group got through all 7 cones, the first group finished had to run to the designated finish line (the fire of doubt) and yell, “Respect”. At that point, all pax reported to the circle and re-counted to assign new teams and REPEAT-O.
In total, we played two rounds and then finished with 210 hold plank/group merkins around the circle to celebrate Doubtfire’s 210th post.
COT
COR
Six: Bellhop
BOM
Your Q visa is marked as temporary.
F3 Mission
5 Core Principles
The Thang:
100 merkins
2 laps around a track (400 meters)
75 merkins
3 laps
50 merkins
4 laps
25 merkins
5 laps
countorama
nameorama
6
announcements
prayer
PAX LIST:
Footloose – Q
Coconut
Barney
Rudy
Cinnamons
Pax: Whammo, Stark, Spaulding, Callahan, Bourbon, Lego, Berreta, Ringo, Milehigh, Doubtfire, Solo, Jimmy Dean, Lyman, Radio, Oil Change
Q: Isosceles
The Thang:
Four corners with a army crawl net in the middle of the square. Guys moved in a figure 8 pattern to move through the army crawl net. Round 1 was legs (lt. Dan’s, rocket squats, speed skaters, and imperial squat walkers). Round 2 was core workouts (absolutions, Freddie mercuries, v ups, and j-los). Round 3 was 2 burpees at each cone and run to next cone or the army crawl net. Guys liked round 3 the most. Circled up and did merkins, rocket squats and 21s in cadence. COT, Whammo gave a great 6.
Ruck PAX:
Chubbs, Solo, Flo, Geppetto, Enron, Malware, Bellhop, Casper (Q)
Primarily a fellowship ruck around the ‘Burg. An honor to lead.
Leadership Ruck Q Source Topic 3.6: Persuasion
Pax
Radio
Dutch
Bellhop
Casper
Lego
Flo (Q)
Welcome
Mission
Principles
Rucked 2.5 miles discussing Lead Right topic Persuasion.
COR
NOR
Six was Casper
Announcements
COT
10/12/21
The Murph
PAX: Lyman, Rudy, Mercy, Fat Amy, Lonzo, Huckleberry, Barney(Q)
COT, Lyman – 6
Q: Meatloaf
PAX: Mile High, Doubtfire, Woodstock, Spaulding, Nitrous, Coconut, Bell Hop, Whammo
Beatdown:
-Warm up run to Woodlands Park
– 3 laps around big track (0.8mi) at a moderate pace with 60 second rest
-Cool down run back to AO
Backblasts for Grantland on 10/13/21.
PAX: Geppetto, Radio, Malware, Oil Change, Bellhop, Bourbon, Huckleberry, Coconut (Q)
Workout entitled “Yes, Drill Sergeant!!”
an all inclusive work out at the all inclusive playground.
QIC announced the mission, several PAX contributed with one of the five core principles.
Warmup—SSH, Chainbreaker, Windmill (cadence) mosey to the playground.
Instruction in cadence at the playground while completing several exercises. Finish playground portion with group elephant walk through the apparatus.
Mosey to tennis courts.
More cadence:
Each PAX took a turn leading an exercise and the Q peppered in a few more.
Doubtfire-rocket squat
Radio-elbow to knee big boys
Geppetto-American hammer
Bellhop-Lieutenant Dan
Bourbon-SSH varied tempo
Oil Change-absolutions
Huck-imperial Walker
Malware-Kabal Bhati
Finished with a tennis court suicide.
COT
COR, NOR
Radio with an inspiring 6
Honored to have the chance to goose some PAX into practicing their leadership.
Welcome to F3
Mission Statement
5 Core Principles
The Thang:
We did Elevens
Round 1
– Burpees
– Squats
Round 2
– Pushups
– Lt Dan
Round 3
– Imperial Walkers
– Plank Jack
Round 4
– Inch Worms (with merkin)
– Mike Tyson’s
Round 5
– Absolutions
– Big Boy Situps
COT
PAX LIST:
Rudy – Q
Footloose
Barney
Lyman
Woodstock
Spalding
Charlotte – 6
Lonzo
Mercy
Necropolis Ruck
Date: October 12, 2021
Location: Necropolis
QIC: Geppetto
PAX: Casper, Red Ryder, Solo, Chubbs, Geppetto, Better Offer
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
The “Thang”:
Rucked up Fort Meigs Road, through Rivercrest Park and back down Fort Meigs Road to Endex.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer. Casper was the six and talked about his first ruck and how he got his name. He also spoke on the impact this group has had on his life and how even if he is missed a few days, this group is always there for him.
Announcements: Convergence Oct 30, Blood Drive Oct 21. Events in MC.
Prayers for God to work in our lives and make us better men.
Moleskin/Spreadsheet from the Gloom:
Was nice to ruck up Ft Meigs Road for a little change of pace. Haven’t taken that route in a while.
Great to see Red Ryder back in the gloom!!!
PAX: Charlotte, Rudy, Lyman, Mercy, Krabby Patty, Cinnamons, Lonzo-Q
I had to fill in for Barney as the Q.
We used a perfect random interval timer for the following exercises.
Squrls
Lt. Dans
X-factors
10 pull-ups 10 Squats
Calf raises
Burpees
10 merkins 10 presses
10 curls 10 block squats
Big boi situps
After each exercise we ran a lap around the grassy middle area, except when we ran to the pull-up area.
COR, NOR, Cinnamons was the 6 and he still loves F3 and stuff.
Closed with a short prayer
F3
Chips
La Biblioteca
10/14/21
6:30 pm
PAX:
Chit Chat
Red Barron
Everest
2.0 Black Spider
2.0 Spider-Man
Lonzo
Ponzi
Dingy
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Imperial Squat Walkers
#2 (RED): American Hammers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): LBC’s
#5 (GOLD): Run
Q rolls the dice to determine the number of REPS (dice multiple by 10) with
The exception of GOLD (#5).
COT: Sixth was: Lonzo
Backblast for the Wall 10/14/2021.
PAX: Nitrous, Huckleberry, Hannibal, Venom, Stark, Bellhop, Coconut (Q)
THANG:
Intro–Mission and Core Principles
Warmup: Merkins in Cadence.
Part1: Tabata (1:40 work, :20 rest) through SAD CLOWN acrostic
S- SSH
A- American Hammer
D- Dips
C- Crab Cake
L- Lunge
O- Outlaw (lay on 6 with feet 6″ off ground together. Draw letter ‘O’ in the air. reverse 1/2 way through)
W- Wojo Squat (slap the ground on every down)
N- Nolan Ryan
Part 2: Helping brothers bear the load
Block brigade up the stairs. Line up PAX along the steps and pass blocks from man to man to the end of the chain, creating a new stack at the highest landing. Then re-form the line facing the opposite way (so the loaded rotation switches) and pass them along again. All the way to the top of the stairs.
Part 3: Tabata 1:40/:20 through HIM acrostic. HIM’s are ready to shoulder bigger burdons.
H- Hallelujah with block
I- Iron Hulk (Manmaker with 4 presses)
M- Murder bunny
COR/NOR
Bellhop 6.
PAX: Flo, Gepetto, Doubtfire, Raven, Woodstock
QiC: Woodstock
3F’s, Mission, Principles, Disclaimer
Mosy to playground with block
2 stations, couple of rounds, and some EMOM for good measure.
Every round EMOM: with block – do 2 blockees; at pullup bar – do 3 pullups
Round 1
At station 1 (with blocks): 10 block U Ups
Run to Station 2 (pullup bars): 10 hanging leg lifts
Repeat until time called (8 minutes)
Round 2
Block station: 15 thrusters
Pullup bars: 15 squat jump ups.
Repeat until time called (7 minutes)
Run up hill
Round 3
Block station: 20 curls
Pullup bars: 20 dry docks
Repeat until time called (6 minutes)
Round 4
Block Station: 25 rows
Pullup Bars: 25 monkey humpers
Repeat until time called (5 minutes)
Mosy back to COT.
Gepetto was the 6.
Q – Red Barron and Chit Chat
PAX – Huckleberry, Everest, Ponzi, Bonds, Chanel
Start with stretching:
– Hamstrings 15 sec. each leg
– Quadriceps 15 sec. each leg.
Warmup:
Run to the roundabout then Nagoya and back.
Workout:
60 reps . Pushups.
15 reps. Bicep curl.
15 reps. Shoulder press.
40 reps. Jumping jacks.
40 reps. See-saw plank.
60 steps. Resistance band side shuffle. (I will bring some resistance bands)
40 reps. Rolling side plank Left.
60 sec. Reverse plank.
40 reps. Rolling side plank Right.
30 reps. Front leg kick LH (standing leg keep heel on ground, knee slightly bend)
30 reps. Front leg kick RH (standing leg keep heel on ground, knee slightly bend)
40 reps. Jumping knee tuck.
40 reps. Mountain climber.
Sprint around fireplace and restart exersize.
PAX: Charlotte-Q, Lonzo, Mercy, Woodstock, Picante, Doubtfire, Wipers, Biggie, Rudy, Fat Amy, Drop Out, Footloose, Cinnamons
F3 5 Core Principles
The Beatdown: took a break from a normal beatdown and did a friendly game of football in the parking lot at Battlefield. Split up into two teams with Mercy being the all-time QB
Circle of Trust
Name-O-Rama
Announcements and Prayer
Backblast from 10/16/21 at the Fortress
PAX: Chit Chat, Spaulding, Flo, Chopstick (co-Q), Casper, Heisenberg, Bellhop, Jennay, Coconut (Q)
The above 9 pax (including 2.0 Chopstick), braved the swampy, cool conditions just after the rain for a workout thematically called “Leapfrog Lite”
Intro: Mission, Core Principles, Disclaimer
Description:
7 stations were set up around the small loop of the fortress running track. Pax were divided into 3 groups of 3, and deployed to station 1, 2, and 3. Each station had 2 exercises–pax switch at will–and a discussion question to prompt a little mumble chatter.
Once the third group reached its station and started work, the first group left its station and began a mosey around the loop to station 4, leapfrogging the other two groups. When they arrived at station 4, group 2 quit the work at that station and moseyed to station 5, passing the other groups along the way. Continue with the trailing group always leapfrogging the other groups until all groups have completed 3 laps and gotten to sample the work and discussion of all 7 stations.
After this we returned to the parking lot and completed partner carries across the lot within each team, with 2 men carrying the third and rotating who ‘got the ride’.
Circle of Trust: COR, NOR
Honored to lead, and blessed to be able to share it with my son.
Backblast for the Gauntlet on 10/18/21
PAX: Geppetto, Bellhop, Venom, Landslide, Mile High, Baretta, Whammo, Lego, Ringo, Doubtfire, Malware, Oil Change, Coconut (Q)
Intro: Mission and Core Principles, Brief mosey to the opposite corner of the parking lot where things were set up for…dun dun duhhhhnnnnn!!!!
THE LURB
This workout is modeled–respectfully–after the Murph. During Covid of 2020, Black Swamp did a number of virtual workouts where pax would call into a zoom and workout each in his driveway or patio. Not being able to assemble with a running track and pull-up bar, this was developed as a compact way to still get totally smoked.
Today’s was a little bit abbreviated version of the LURB, limited by the time. It would usually be 6 minutes jumprope at beginning and end, and 20 sets–regardless the time it takes.
Nevertheless, 28 minutes on repeato of Lurb sets is a grind on the core and legs. If pax make it to 20 sets in 28 minutes, it would be a total of 100 absolutions, 200 big boyz, and 300 Lt. Dans.
Since we needed to keep the workout, with beginning and end circle time to 45 min. Today we did:
Set an EMOM timer (4 minutes).
Round 1–Jumprope
Rounds 2-8–Sets
Round 9–Jumprope
Sets consist of:
5 Absolutions
10 Big Boy Sit Ups
15 Lt. Dans
Modifications: Plank Jacks or PJST for Absolutions, LBC or leg lever for Big boyz, Squat or Bonnie Blair for Lt. Dan.
Pax really went after it, and mumble chatter was pretty sparse, but not completely absent. The QIC will have to come up with something harder 😉
Circle of Trust:
COR, NOR (Baretta 6), Announcements, short prayer.
Honored to start off the week with a dozen guys, taking the DRP.
Leadership Ruck topic: Leave Right, Q4 of the Q Source. Had a great conversation about Leave Right and how we, as leaders, know what is important to hold on to from leaders that went before us. What is mission essential and what can be done with your own spin? Great input from 3rd F Q emeritus Flo, outgoing Nantan Geppetto, longtime and newer PAX.
PAX:
Flo, Geppetto, Jennay, Bellhop, Spaulding (run), Casper (Q)
QIC – Stark
PAX – Roundup, Smokey, Huckleberry, Jimmy Dean, Hannibal, Huffy, Merida, Thai Guy, Sherpa, FNG Nature Boy
1.) Mike Tyson
Suicides
Jungle Boy Squats
2.) Leg Levers
Boy Bands
Angle Grinder
3.) Bonnie Blaires
Suicides
Diamond Merkins
4.) JoLos 2 is 1
[ ] Boy Bands
TXHRM
5.) Surfer Get Ups
Suicides
Smurf Jacks
COR, NOR, Thai Guy with the 6. Lots of prayers for health and struggles. Especially little Grace.
Always a Pleasure
Always an Honor,
Stark
F3 The Murph
MC2 aka: Monclova Community Center
10/19/21
PAX:
Lyman
Lonzo
Mercy
Q: Huckleberry
1 Mike Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
COT: Sixth was Lonzo
Ruck/Run
Q: Cinnamons
Ruckers:
Cinnamons
Party On
Footloose
Doubfire
Rudy
Charlotte
Runners:
Fat Amy
Isosceles
Van Gogh
Woodstock
Lonzo
Biggie
Tuesday is for Running
Q: Doubtfire
Pax:
Landslide
Bellhop
Stark
Woodstock
Mile High
Isosceles
Mission Statement
5 CP
A “grab bag” of running this morning.
I wrote down ten locations on pieces of paper and put them in a bag. From the Levy, Bellhop drew a piece of paper from the bag indicating where we were heading. Once we arrived at the first location (The Wall) a different Pax drew from the bag. We did this until time permitted. We ended up drawing 6 locations then we had to return to The Levy. We ran to The Wall, The Cemetery, 577 Foundation, Kazmeir’s, Pure Barre, Hood Park and back to The Levy. We covered 5.5 miles in total.
Finished with COR and NOR.
The Six: Doubtfire
F3 Mission
5 Core Principles
The Thang:
80 Burpees
160 X-Factors
80 Squrls
160 Overhead Thrusters
PAX LIST:
Rudy – Q
Woodstock
Backblast for the Ruck at Necropolis 10/19/21
PAX: Flo, Casper, Reset, Lego, Geppetto, Nitrous, Venom, Coconut (Q)
8 PAX met at Necropolis in the brisk fall air (~48 degrees) under a nearly full moon for a ruck.
Intro: Mission and Core principles
Ruck to Davis overlook and circle up at the parking lot to introduce today’s theme:
VAPE from the Q-source. This acronym covers the essential leadership skills called out in the Qsource–Vision, Articulation, Persuasion, Exhortation.
Pax did PT corresponding to each acronym letter and rucked up and down the hill with discussion of each leadership point.
V = V-ups (300 as a group) Discuss vision for F3 while walking
A = American Hammer (300 as a group) Discuss articulating that vision while walking
P = Prisoner Squats (100 as group) Discuss persuasion while walking.
E = El Capitain- lunge walk up the hill while exhorting one another.
It was a nice idea, but the QIC didn’t pay attention to the time, and had to abandon the ascent of El Capitain half way up.
Quick COT (Nitrous 6)
F3
Chips
The Commons
10/19/21
6:15 pm
PAX:
Stalker
Heisenberg
Bagels
Chubbs
Hannibal
Everest
Red Barron
Thai Guy
Bonds
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Imperial Squat Walkers
#2 (RED): American Hammers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): LBC’s
#5 (GOLD): Run
Q rolls the dice to determine the number of REPS (dice multiple by 10) with
The exception of GOLD (#5).
COT: Sixth was: Everest
BLIMP Sighting at Grantland
Date: October 20, 2021
Location: Grantland
QIC: Geppetto
PAX: Venom, Huckleberry, Bourbon, Footloose, Geppetto, Mile High, Oil Change, Beretta, Ringo
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
The “Thang”:
BLIMPS! Six cones set up along the gravel track. Cone 1 (5) Burpees, Cone 2 (10) Lunges, Cone 3 (15) Imperial Walkers, Cone 4 (20) Merkins, Cone 5 (25) Plank Jacks, Cone 6 (30) Squats. Repeato until time is called. Everyone completed at least 3 rounds/laps with most PAX completing four rounds/laps
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
Ringo was the six and talked about how this group helps build character and he is so glad to be a part of the group and have role models to look up to.
Announcements: Convergence Oct 30, Blood Drive Oct 21, Fall Fest on Sunday at Fortress. Events in MC.
Prayers for healing – Charmin, Fossil, Whammo.
Moleskin/Spreadsheet from the Gloom:
High 40s and clear, no wind
Honored to lead eight other PAX for a BLIMPS workout today
Great to see Footloose join us!
F3 The Wall
10/21/21
@ 5:30 a.m.
PAX:
Jennay
Griffin (2.0)
Flubber
Radio
Tagalong
Jimmy Dean
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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 rotation fashion, with no training or certification necessary.
5. End with a Circle of Trust.
WARM UP:
10 Motivators
THANG:
Station #1:
30 Australian Pull Ups (railing)
30 Big Boy Sit Ups
Bear Crawl up ramp to Station #2
Station #2:
30 Jump Squats
30 Mountain Climbers (2 is 1)
Lunges up ramp to Station #3
Station #3:
30 Lt. Dans
30 LBC’s
Run up ramp to Station #4
Station #4:
30 Imperial Walkers (2 is1)
30 American Hammers (2 is 1)
Karaoke to Station #5
Station #5:
30 Scissor Kicks (2 is 1)
30 Hello Dolly’s
Run down the stairs to bottom to Station #6
Station #6:
30 Merkins
30 Bear Squats
Run up the stairs to top to Station #7
Station #7:
30 Squats
30 Side Sraddle Hops
Run back to Station #4, down the ramp back to Station #1
Repeat as time permits…
COT: 6th was Jimmy Dean
6 mighty HIMs had a great time at the yard with some circuit training.
The Q mile high
Flo
Van Gough
Hazmat
Beretta
Ringing
Thanks for joining me.
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Mercy, Lonzo, Footloose, Krabby Patty, Lyman (QIC)
Warmup:
Today is the anniversary of Thomas Edison inventing a commercially viable incandescent light bulb, on this date in 1879. In honor this we started with the 21s.
21s – Sidestraddle Hops in 4-Count. Q count to 5, then Super Secret Cadence, everyone ending on 21 with threat of penalty. Lonzo may have moved a tiny bit, but we moved on for the sake of time.
The Thang:
First guy rolls the dice to choose one of six exercises, then rolls to choose reps (1=10, 2=20, etc.). While the rest of the PAX do the reps, the dice roller moseys approx 100yds to flag pole and does the dice roll total of burpees (ie. rolled 4 for exercise, 4 for 40 reps = 8 burpees). Then next guy rolls dice, moseys, burpees, etc. If anyone finishes set early, squat til everyone finishes. Did first set of exercises for approx 20 minutes then switched the second set. Exercises were as follows:
Set One
1 – Merkins
2 – Monkey Humpers
3 – Leg Raises
4 – Mountain Climbers 2:1
5 – Big Boi Sit-ups
6 – Bonnie Blairs 2:1
Set Two
1 – Up/Down Hand Claps
2 – Wipers 2:1
3 – Curtsy Lunges 2:1
4 – Plank Jacks
5 – Crunchy Frogs
6 – Mike Tysons
Lightning seemed to be getting closer so we wrapped up with Krabby Patty leading us in some stretches.
Countorama
Name-o-rama
Six – Forgot to do the Six in our rush to wrap up
Announcements
End in Prayer
Good spirits in the face of excessive Monkey Humpers today. Spectacular light show in the distance. Entertaining mumblechatter as always, a Wakanda tradition. Honored to lead!
Lyman
PAX: Radio, Tagalong, Mercy, Lonzo, Skid (DR), FNG Coolio (DR), Lyman, Stalker, Woodstock
QiC: Woodstock
3F’s, Mission, Principles, Disclaimer covered in detail for FNG.
Partnered up
3 minutes at each station.
Station 1: HRPU x 10, BBSU x 10, sprint to cone. Repeat.
Station 2: 60×60, sandbag carry for 60, 60×60 (if >2, use 40’s)
Station 3: jump rope 60, motivators starting at 10 until time, jump rope 60 (if not enough jump ropes, do SSH for 60)
Station 4: suicides x 60, 10 flutter kicks/10 hello dollies (repeat for 60), suicides by 60
Repeat.
Got through 2 full rounds. It was sucky. 😉
Skid downrange from Columbus was our 6, FNG was his coworker out of Shipshewana IN.
CoT, named the FNG Coolio.
PAX: Black Spider (2.0), Dingy, Huckleberry, Spider-Man (2.0), Everest, Heisenberg, Lonzo-Q
Warmups
Michael Phelps
Arm circles
Jack webs to 10 Merkins and 40 Air Press’s
Motivators
The Thang
Stations
1) 10sandbag toss over burpees
Or 20 burpees moves once these are complete everyone switches stations
2) Battle ropes
3) Lt. Dans
4) Big Boi Situps
5) Bonnie Blairs
6) Dips
When pax complete all rounds, run a lap together.
Round 2 same as above but the following were changed,
3) Squats
4) Flutterkicks
6) Curls
Finish the last few minutes with exercise cube
COT, COR, NOR, Heisenberg was our 6
Closed with announcements and a short prayer.
10.23.21
Thanks to the 8 HIM who joined me for a musical beatdown today.
@Michael “Doubtfire” Dushane
@Jeff “Spaulding” Lonsbrough
@Jake “Jennay” Wittmer
@Bill “Chanel” Colon
@Tod “Nitrous” Armbruster
@David “Stalker” Kaiser
@Cory “Saison” Snyder
@Rob “Reset” Walbom
We worked hard to the following songs:
Motivators – Start me up
Bring Sally up and Down
Burpees – Thunderstruck
squats – Highway tune
monkey humpers – Hump de bump
lunges – Every day people
merkins – Evil ways shoulder tap
X Factors – By the way
American hammers – Immigrant song
BBSU/LBCs – Burning down the House
Intro – 3fs, mission principles and disclaimer
pax: flo, lonzo, mercy, bourbon, stark, cinnamons, heisenberg, sherpa, coconut, picante, thai guy, lego, tupac, venom, lyman, meatloaf, footloose, hoser, fat amy, isosceles, round up, biggie, huckleberry, woodstock
qic: woodstock
merkin suicide ladder (3/6/9/12/15)
shoot up for 5 stations.
station one – sandbag burpees
station two – flutter kicks
station three – curls
station four – mtn climbers
station five – squat thrusters
6 rounds at each station (50 seconds work, 10 second rest), then “active rest”as follows
90 second active rest:
blocks – rifle carry / murder bunny to cone and back, rest
sandbags – carry down and back, rest
no coupon – run around the pond and back
yhc was the 6. f3 means so very much to me and in the 4 years since my first beatdown the growth within has been unreal. f3 has freed me to water the seeds that laid fallow in my heart and soul for service and fellowship. i haven’t yet found my d2x, but with all y’all’s help and continued push for acceleration i know i will.
please continue to push yourselves, each other, and me in all 3 fs, continue to eh men as you just never know what lies beneath the surface screaming to be let out or what pain they may be burying, and continue to look after each other. f3 and black swamp have brought something to my life i didn’t even know i was missing, and the only way to repay that is to continue to pay it forward and giving it away.
god bless black swamp and god bless f3.
see you all at the costumevergence.
A Brisk Walk in the Park
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Ringo, Beretta, Mile High, Tagalong, Radio, Lego, Van Gogh, Lyman (QIC)
Conditions: 50 degrees and disgusting, relentless rain. Deep puddles on the run that ensured out feet were drenched.
Warmup: Motivators from 10 to 1. Some light stretching.
The Thang: Q hates running, so this morning’s beatdown was heavy on the running. Moseyed around the edge of Rivercrest Park, stopping every 1/4 mile to do 25 Merkins, 25 Squats, and 25 Big Boi Sit-ups (modified to 25 double-pump Imperial Walkers due to very wet, cold ground). Reached our destination of the shelter house at Rotary Park, where we started at one corner and did 15 Burpees, 15 Bonnie Blairs, and 15 Diamond Merkins. Then rotated to the next corner and did 9 reps of each, then rotated and did 3 reps of each. Moseyed back to the flag, pushing hard on the last 1/4 mile.
Countorama
Name-o-rama
Lego was the Six
Announcements
End in Prayer
Thankful for seven great HIM who joined me in less-than-favorable conditions. The weather didn’t get better, but we did. Honored to lead today!
Lyman
Pre-Ruck/Run @ The Fortress
October 23,2021
Ruckers:
Q: Doubtfire
Nitrous
Stalker
Reset
Runners:
Saison
Spaulding
Jennay
QIC- Stark
Pax- Barney, Coconut, Spaulding, Woodstock, Doubtfire, Huckleberry
Killer Bs
5 rounds for time
30 yard field
Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blaires (count each leg), 10 big boy sit ups
Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blaires (count each leg), 10 big boy sit ups
Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blaires (count each leg), 10 big boy sit ups
Bear crawl 30 yards back to start
Cor, nor, Coconut dropping some new knowledge as the six…bat flipping workout!
Always an Honor
Always my Pleasure
~Stark
Q: Chanel
PAX: Huckleberry, Bonds, Lonzo, Black Spider, Spiderman, Red Baron, Everest, Chit Chat, Shooter
Complete 40 of each exercise each round- Goal is 5 rounds
40 Peter Parker Pushups- 1-is-1
40 Bicycle Crunches- 2-is-1
40 Block Swings
40 Step Up Knee Raises- 2-is-1
40 Tricep Dips
Run one lap and then repeato- Goal is 5 Rounds
PAX: Nitrous, Spaulding, Mercy, Stalker, Footloose, Rudy, Fat Amy, Lonzo-Q
The Murph
Run 1.2 miles
100 pull-ups
200 Merkins
300 Squats
Run 1.2 miles
COT
Honor to lead.
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts are:
– free of charge
– open to all men
– held outdoors, rain or shine, heat or cold
– led by men who participate in the workout in a rotating fashion, with no training or certification necessary
– end with a Circle of Trust (COT)
Q: Huffy
PAX:
Crackshot
Merida
Started out on a field trip to Crackshot’s yard to retreive a couple more cinder blocks, came back, and got to work!
The Beatdown: 2 stations 20 yards apart.
Round 1
Station 1
30 Stagger Merkins (15 on each side of the block
25 Curls for the Girls
Lunge to Station 2
Station 2
25 Merkins
25 Calf Raise Jump Squats
Lap Around the Park
Round 2
Station 1
15 Man Makers
30 Rows
Imperial Walk To Station 2
Station 2
30 Dips
25 Jump Tucks
Lap Around the Park
Round 3
Station 1
30 Lawn Mowers (15 on each side)
25 Overhead Presses
Duck Walk to Staion 2
30 Step Ups
15 Incline Merkins / 15 Decline Merkins
Lap around the Park
We did this until 7:30 then played some music
Thunder Struck by AC/DC – Side Straddle Hops to Jump Squats at Thunder.
Song 2 by Blur – Plank to Merkins at Wahooo.
Rocker by AC/DC – Tree Hugger to Calf Raise Jump Squat at Rocker.
Ended in the COT.
Even though there was only 3 of us Crackshot and Merida got after it and busted some butt. Nice work Boyz!!
Back to the Future Ruck & Run BB
Welcome
No FNGs
Mission
Principles
Pax
Geppetto
Huckleberry
Reset
Hazmat
Better Offer
Casper
Doubtfire
Tagalong
Lego
Radio
Meatloaf
VanGogh
Barney
Woodstock
Landslide
Stark
Isoceles
Mile High
Flo (Q)
The Thang
Broke into two groups.
Runners ran 6 miles.
Ruckers rucked 3 miles (stopping three times to do 25 squats with ruck each time).
Discussed best leadership lesson learned while in F3. What leadership virtue meant the most to them. Favorite 2nd F event so far.
COR 19
NOR
Six was Flo (4 year F3 anniversary)
Announcements
COT
Your Q is grateful for the men of F3 and the impact they have made on his life. The impact of increased fitness, the depth of new relationships forged through doing life together and the opportunity to deepen the 3rd and most important F: Faith! #ISI Aye! 🇺🇸
Burpees and workout Coupon
Tuesday October 26, 2021
Mission and Core Princples
Pax: Ponzi(Q), Everest, Chit-chat, Red Baron, Huckleberry
Warmup: windmills, motivators
Alternate the Person who rolls the die to determine the group exercise; three rounds.
The roller of the die does the following exercise with a cinder block while group does their exercise from the die:
1. man-makers for round one,
2. curls for round two and
3. block version of kettle swings.
Warm down with stretches
End with COT
10/27/21 FoD
Revenge of the Squirrels
PAX – Woodstock, Rudy, Mercy, VanGogh, Barney(Q)
Today the PAX worked on their Squirrel skills.
We warmed up with Squirrel Suicides in the parking lot. Typical “suicide” run, but every other turn-around was a burpee.
Next, we moseyed back to the playground and practiced our climbing and squirrel sunbathing with 5 pullups and 5 Inchworm Merkins on repeat.
Third was squirrel jumping practice. We Broad jumped across a field and back. Every other broad jump was a burpee.
Now that the warm-up was complete, we worked on a new move called the Squirreleree. This move is a mix of a Squrl, a Thruster, and a Blockee. At the near cone we did squrls, thrusters, and blockees. Then rifle carry to the other cone where we did 10 Squirrelerees. Rifle carry back to the near cone. The Near cone was reps of 5, then 10, 15, etc…
End in COT
Woodstock shared encouragement for Black Swamp
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
WARM UP:
Run around median
The Thang:
PAX complete same exercise as they move up the ladder. Run to 1st cone. 3 reps at first cone then back to start. Run to 2nd cone. 6 reps at 2nd cone, then 3 reps at 1st cone then back to start and so on to 12.
ALSO: 5 Burpees Every 5 Minutes
LADDER
CONE REPS
START
1st 3
2nd 6
3rd 9
4th 12
Exercise List Activity to next cone
Merkins Run
Curls Rifle Carry
Warrior Squat Lunge (2:1) Run
Over-head press Rifle Carry
Freddy Mercury (2:1) Run
Bent-over Rows Rifle Carry
COOL DOWN:
Jog around median
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Landslide
Rudy
Huckleberry
Lonzo
Doubtfire
The Wall was alive with 4 might men.
The Q Mile High
Ringo
Hannabal
Lyman
Honored to lead.
The SMURFS Beatdown BB
Pax
Stark
Raven
Van Gogh
Bellhop
Hazmat
Flo (Q)
Welcome
Mission
Principles
The Thang
Warmup
Smurf Jacks in Cadence
Arm Circles
Twists
Tabata Timed (40sec exercise/20sec rest)
Exercises:
Swings
Merkins
Uphill Lunges
Rows
Flutter Kicks
Squats
Repeato
COR
NOR
Six: Hazmat
Announcements
COT
F3 La Biblioteca with Block
10/28/21 at 6:30 pm
PAX:
Thai Guy
Nitrous
Everest
Bonds
Stalker
Dingy
Chit Chat
Red Barron
Supervillain 2.0
Silver Surfer 2.0
Fat Amy
Ponzi
Channel
Black Spider 2.0
Spider Mon 2.0
Lonzo
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
30 Bear Squats
25 Curls w/ Coupon
20 Imperial Squat Walkers
15 Lt. Dan’s w/ Coupon
RUN around Library Building
30 Merkins
25 BBSU w/ Coupon
20 American Hammers (2 is 1)
15 Thrusters w/ Coupon
RUN around Library Building
30 LBCs
25 Squats w/ Coupon
20 Mt. Climbers (2 is 1)
15 Scissor Kicks w/ Coupon Extended (2 is 1)
RUN around Library Building
30 Air Pumps w/ Coupon
25 Calf Raises w/ Coupon
20 Bent Over Rows w/ Coupon
15 Lunges w/ Coupon (2 is 1)
RUN around Library Building
Repeat as necessary.
COT: Sixth was: Lonzo
Bellhop And Solo VQ!!! Beatdown BB
PAX
Doubtfire
Enron
Casper
Heisenberg
Flubber
Griffin
Oil Change
Jennay
Huckkeberry
Gepetto
Callahan
Solo (VQ)
Bellhop (VQ)
Welcome
Mission
Principals
Warmup
Running lap around tennis courts
2-team game of bocce ball
4 sets of exercises each round of thrown balls
3 rounds
1st round:
Merkins
BBS
Freddy Mercuries
Absolutions
2nd round:
Air Drama
Mountain Climbers
Elbows to Knees
Monkey Humpers
3rd round:
Wide Merkins
American Hammers
Box Cutters
Lt. Dans
COR
NOR
Six: Griffin
Announcements
COT
11/01/2021 – The Murph:
Date: 11/01/2021
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 9 Total – Geppetto, Coconut, Mile High, Bellhop, Spaulding, Woodstock, Landslide, Lego, and Bourbon (Q)
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)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
Count-O-Rama and Name-O-Rama
The Six: Woodstock.
Announcements.
COT / Prayers and Intentions.
11/02/2021 – The Run:
Date: 11/02/2021
Time: 5:30 – 6:30 AM
Location: The Levy – Perrysburg School Board Offices
Q: Bourbon
PAX: 8 Total; Bellhop, Stalker, Landslide, Mile High, Oil Change, Spaulding, Coconut, and Bourbon (Q)
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
Q reminded group to run on left side of road facing oncoming traffic; get reflectors and lights; bounce back for the Six often.
Beatdown: Run
• Leave The Levy parking lot with a left on 5th Street
• Right on Elm
• Left on 6th Street
• Left on E Boundary
• Left on E 2nd Street
• Left on W Boundary
• Left on Indiana
• Right on Mulberry
• Left on 5th
• End at the Levy
A little over 5 miles completed.
Count-O-Rama and Name-O-Rama.
Learn about the 6. Spaulding.
Announcements.
COT / Prayers and Intentions.
Q: Meatloaf
PAX: Better Offer, Radio, Casper, Raven, Hazmat
Rucked 2.93 miles with no PT or funny business
The Greatest Hiits BB
Pax
Charmin
Everest
Chanel
Maverick 2.0
Chitchat
Red Baron
Huffy
Flo (Q)
Welcome
Mission
Principles
The Thang
Warmup
SSH
Flutter Kicks
Windmills
Arm Circles
Twists
HIIT 40sec exercise / 20sec rest
Stations
Burpees/Mountain Climbers
Imperial Walkers/LBCs
Merkins/Dips
Squats/Lunges
Flutter Kicks/Hammers
Rows/Curls
Swings/Deadlifts
Run
Repeato: 2 times total
NOR
COR
Six was Chitchat
Announcements
COT
Black Swamp Convergence
Date: October 30, 2021
Location: Field of Dreams
QIC: Geppetto, Woodstock, Coconut, Lego, Hannibal, Meatloaf, Doubtfire
PAX: Huckleberry, Bourbon, Footloose, Geppetto, Woodstock, Coconut, Lego, Hannibal, Meatloaf, Doubtfire, Casper, Stark, Lonzo, Mercy, Tagalong, Radio, Thai Guy, Nature Boy, Roundup, Sherpa, Tweety, Solo, Van Gogh, Callahan, Jennay, Flo, Cinnamons, Huffy, Heisenberg, Reset, Jimmy Dean, Cobra Commander, Colonel, Ozzie, Isosceles, Chit Chat, Charmin, Stalker, Lyman, Fat Amy, Bonds, Picante, Hoser
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Count-O-Rama – 42 (we would add Isosceles mid workout for a total of 43)
Count off by threes and disperse to the three stations. 10-ish minutes per station and rotate until each group has gone through all three stations
The “Thang”:
Station One: Q’s Doubtfire and Meatloaf: PAX must carry four cinder blocks and two railroad ties 50 yards to the cone without losing contact with each other. Gently place coupons in the grass once everyone has gotten past the cone. Line up single file and move all four cinder blocks from the back of the line to the front of the line and then starting at the back each man army crawls through the mud between PAX legs until all PAX have gone through. Carry cinder blocks and railroad ties back to the start position. Plank while Doubtfire shared some words about leadership. Awesome station! It was like a mini Grow Ruck!
Station Two: Q’s Coconut and Woodstock. Warm up in cadence (Woodstock) – Windmills, air presses and chain breakers. The Thang – Merkin Suicides. Run from end line to first cone, perform three merkins then run back to end line. Run to the second cone, perform 6 merkins, run to the first cone, perform 3 merkins, and run to the end line. Repeat this pattern until the final leg of 15, 12, 9, 6, 3 merkins. Pick up the six once you’ve completed the full workout. Cool down in cadence (Coconut) – Smurf Jacks, Twinkle Toes. Awesome station! Simple but effective.
Station Three: Q’s Lego and Hannibal. F3 Baseball. Beat the Drum at home plate, spring to first base and perform Merkins and BBSU’s. Bear Crawl to 2nd base and perform Bonnie Blairs and Imperial Walkers, bear crawl to 3rd base and perform Carolina Dry Docks and American Hammers. Sprint to home and repeato until time was called. Wet, muddy field – perfect for bear crawls! Nice work by the Q’s!
PAX then mosied back to the parking lot for Count o Rama (43), Name o Rama, The Six, Nantan transition, announcements and prayer.
Sharing of the Six: Geppetto – Completely blown away by the fact that my family was there to share a portion of the day with them. It stirred up some emotions and I could not hold back. It was an honor and privilege to serve the PAX as Black Swamp Nantan. So many awesome things have been accomplished by the HIM of this group in a short eighteen months. Inclusive Playground, Habitat for Humanity Playhouse Build, Food For Thought, Blood Drives, etc. Keep accelerating, find something that you are passionate about and go after it!
Nantan transition: Bourbon’s passion for F3 is evident in how much he cares about the PAX and the growth and acceleration of our region. He is going to be a great leader and will push PAX to get the most out of themselves. Bourbon gave a brief history of F3 in Northwest Ohio, brought Colonel into the circle and Colonel gave a little background on F3 Nation’s resistance to launch F3 in Toledo. Colonel said we should all be proud of the fact that we have built F3 Black Swamp into something special in Perrysburg, Maumee, Waterville, Rossford, Grand Rapids, etc. Bourbon also brought Woodstock into the middle and talked about his efforts in getting F3 going in Maumee.
Announcements (Doubtfire): New Whitehouse AO launching Friday November 12th. Gear order goes until November 3rd. The Regional Pride Challenge is in full swing. 3rd F opportunities at Mosaic, Food for Thought, etc. 2nd F event following beatdown at Iso’s house.
Prayer (Coconut)
END
Moleskin/Spreadsheet from the Gloom:
40’s, dark, soggy
Great to see 43 PAX at the Convergence!!! Including four PAX from F3 Toledo.
Terrific work by the station Q’s.
It has been an honor, a blessing and a privilege to serve as Nantan of F3 Black Swamp.
Workout: Don’t Be A Lucy!
Date: 11/3/21
Location: Field of Dreams – Rolf Park – Maumee, OH
QIC: Geppetto
PAX: 8 total – Woodstock, Landslide, Lonzo, Mercy, Lyman, Rudy, Geppetto, Barney
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warm up
(20) Side Straddle Hops (IC), (15) Chainbreakers (IC), (10) Windmills (IC).
The Thang:
“Guardian” run around the loop on the south side of the park. Terminate under the light on the south side of the pool building and have a discussion on the 1st core principle
1st Core Principle – F3 Workouts are ALWAYS Free of Charge. Why? Easiest way to get an FNG to try it is to give it away! Would anyone try F3 is they were charged for it, not knowing what it is?
– (25) Merkins, (25) LBC’s OYO, (25) Plank Jacks (IC), (25) Leg Lifts
-Plank for the six
Guardian run around the park loop and back to the starting point – 2nd Core Principle – F3 Workouts are Open to All Men. If your heart and mind are closed, you aren’t making the most IMPACT possible.
– 10 burpees OYO
– 25 each flutter kicks (2 is 1) , pickle pounders, hello dolly’s.
-Plank for the six.
Guardian run around the park loop and back to the starting point – 3rd Core Principle – F3 Workouts are held outdoors rain or shine, heat or cold. Always outside helps keep it free of charge. Earning a victory in the elements 1st thing in the morning sets up for a good day. Battling through wind rain heat snow cold builds resistance and helps you push through adversity.
– 25 American Hammers (4 is 1), Imperial Walkers (4 is 1), Big Boy Sit Ups
Guardian run around the park loop and back to the starting point – 4th Core Principle – F3 Workouts are led by men who participate in the workout in a rotating fashion by men who participate, with no training or certification necessary. Controlled environment is which all men can lead, will fail but will be corrected lovingly by their F3brothers and do better the next time.
– 35 Carolina Dry Docks to Air Press (5 dry docks/5 air presses x’s 5 sets).
We were running out of time so we went right into the 5th Core Principle – F3 Workouts end in a Circle of Trust. No matter what transpires during a workout, we leave it there, circle up to talk about what is on our hearts and minds. Consider “the six” as being an honor. Share from your heart why F3 matters to you,
-25 Merkins, LBC’s OYO
Called time and ran back to the flag for:
Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a Ball of Man with prayer. Woodstock was the six. EH’d by Mickey and other F3 Toledo PAX at the MacQueens run four years ago. Got his name because his last name is Brown. Has always enjoyed exercise and working out but felt like he needed something more in his life and F3 has filled that gap. Announcements: Whitehouse AO launch set for Nov 12th at 5:30am. Thanksgiving football at Foundry. Saturday Christmas AO’s will shift to Christmas Eve Friday. Prayers for teachers, students, school administrators and to be better husbands, fathers, coworkers, etc.
Moleskin/Spreadsheet from the Gloom:
Crisp 32 degree morning!
Honored to lead this group of Maumee All-Stars!
Club Murph wave 1 included:
Lonzo
Rudy
Lyman
Fat Amy
Barney
Cinnamons and Co.
Wave 2 was:
Stark
Huckleberry
Woodstock
Mercy
Jimmy Dean
Doubtfire (Q)
Grantland November 3,2021
Q: Doubtfire
Pax:
Jennay
Huckleberry
Spaulding
Bellhop
Flubber
Griffen (2.0)
We started off with a warm up mosey lap around the gravel trail. We stopped at 3 or 4 points around the trail to do some work.
*30 merkins
*30 lunges
*30 BBSU
Then we reported to the tennis courts where we split into 2 teams for a little 6-pin softball bowling.
Opposing teams would do the #of reps times 3 for every pin knocked down. (Example: 2 pins=6 reps)
Work done was:
*burpees
*x-factors
*shoulder tap plank jacks
*Air squats
Finished with COT, COR, NOR.
Griffen was the 6.
✌🏼
F3 The Yard
11/4/21 at 5:30 am
1 & 6
PAX:
Raven
Flo
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run up to top of hill and back down. Upon returning to your just completed location, and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Raven
For Whom the Bell Tolls
QIC: Jimmy Dean
PAX: Jimmy Dean, Rudy, Woodstock, Mercy, Footloose, Landslide, Lonzo
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for Max and Charmin.
Always an honor to lead this group of men! Aye!
THE THANG: Tabata style block workout with optional recovery runs. The tabata was set for 35 seconds on 10 seconds rest/move to station. We had 5 stations with various block exercises including: swings, alternating hand merkins on block, inclined/declined merkins, thrusters, 3 stations with blockees, skull crushers, etc.
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
Rucked across the bridge and back
COT:
PAX LIST:
Footloose – Q
Meatloaf
Lyman
Smokey
Hiesenberg
Nitros
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
WARM UP:
Ran down the street up the hill to the church and back
The Thang:
PAX complete same exercise as they move up the ladder. Run to 1st cone. 3 reps at first cone then back to start. Run to 2nd cone. 6 reps at 2nd cone, then 3 reps at 1st cone then back to start and so on to 12.
LADDER
CONE REPS
START
1st 3
2nd 6
3rd 9
4th 12
Exercise List Activity to next cone
Merkins Run
Curls Rifle Carry
Warrior Squat Lunge (1:1) Run
Over-head press Rifle Carry
Freddy Mercury (2:1) Run
Bent-over Rows Rifle Carry
COOL DOWN:
Ran down the street up the hill to the church and back
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Solo
Nitros
Crapshot …. or Crackshot??
Lyman
Stark
Smokey
Stalker
Meatloaf
Hiesenberg
F3 Together
Battlefield
11/6/21 at 6:30 am
PAX:
Fat Amy
Picante
Wipers
Rudy
Lonzo
Mercy
Cinnamons
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
CONE #1:
25 Curls w/ Coupon
25 Air Presses w/ Coupon
25 Thrusters w/ Coupon
30 LBC’s
30 American Hammers (2 is 1)
Murder Bunnies w/ Coupon to next Cone.
CONE #2:
25 BBSU’s w/ Coupon
25 Scissor Kicks-Arms Extended w/ Coupon
25 Leg Raises w/ Coupon
30 Mt. Climbers (2 is 1)
30 Ninja Squats
Riffle Carry w/ Coupon to next Cone.
CONE #3:
25 Lt. Dan’s w/ Coupon
25 Bent Over Rows w/ Coupon
25 Round-Robins w/ Coupon
30 Merkins
30 Plank-Jacks
Murder Bunnies w/ Coupon to next Cone.
CONE #4:
25 Man-Makers w/ Coupon
25 Squats w/ Coupon
25 Lunges w/ Coupon
30 Bear Squats
30 Imperial Squat Walkers
Riffle Carry w/ Coupon to next Cone.
Suicides:
Leave Coupon at Cone #5 and run suicides to each Cone and back until back to Cone #5.
Riffle Carry w/ Coupon back to Cone #1.
Repeat if time permits per the Q.
COT: 6th was Rudy
My Buddy
PAX: Jennay, Lyman, Nitrous, Stark, Barney, Rudy, Doubtfire, Meatloaf, Woodstock
QiC: Woodstock
WUIS: Paul
Warm up – single lap, ssh, potato pickers
Partner up
one Partner will be doing suicides while the other does work.
For Odd rounds (1, 3, 5) Partner running suicides controls when to swap (complete all 5 cones, then switch).
For even rounds (2, 4) Partner doing work controls when to swap; complete all reps as prescribed, runner keeps going until reps are complete and then swap.
Round 1 (5 minutes):
15 Bbsu and 15 leg lifts
Round 2 (5 minutes)
20 merkins and 20 squats
round 3 (5 minutes)
20 flutter kicks and 10 plank jack shoulder taps
round 4 (5 minutes)
10 burpees and 10 lt dans
round 5 (3 minutes)
25 monkey humpers and 25 pickle pounders
Round 6 – all together
– 2 kraken burpees at baseline.
11/4 Movement @ The Wall
Q: Doubtfire
Pax:
Meatloaf
Mile high
Bellhop
Hannibal
Spaulding
For this beatdown on 11/4 we moseyed to 11 different locations surrounding The Wall and the Hood Park district. The intention was to do 4 burpees every 4 minutes but I failed to figure out my emom app.
Instead we just moseyed And performed the following work mostly in sets of 44
*box jumps/step ups
Aussie Merkens
44 count wall sit
decline Merkens
44 shoulder tap plank jacks
big boy sit ups
London bridges
bear crawl up to the statue
mosey to monument
decline Merkens
air squats
held plank forever looking at the river
And finished with a ball of men.
9 strong at the Gauntlet.
Mile High-Q
Bell Hop
Lego
Ringo
Flubber
Griffin
Huckleberry (The 6 again.)
Coconut
Hannibal
Honored to lead.
The Levy was alive with 5 HIMs today.
Nice pace Gentlemen.
Mile High the Q
Dutch
Coconut
Spaulding
VanGough
Oops O forgot the FNG.
so 10 with “Fat Thor”
11/09/2021 – Bourbon’s First Ruck Q:
Date: 11/09/2021
Time: 5:30 – 6:30 AM
Location: The Necropolis – Fort Meigs
Q: Bourbon
PAX: 7 Total; Huckleberry, Better Offer, Venom, Hazmat, Casper, Solo, and Bourbon (Q)
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
Beatdown:
Ruck for 2.50 miles. We headed East on Indiana, left on 25, left on Front Street. We but through the bushes to get to side of the fort. Men were instructed to form a single file line then proceeded to lock hands to form an elephant walk to the top of the hill and through part of the fort. We resumed the ruck by proceeding to ruck around the perimeter of the fort next to the walls (on the outside of the fort). Terrain was wet, slick, and questionable, but fun was had.
Count-O-Rama and Name-O-Rama.
Learn about the 6. Solo.
Announcements.
COT / Prayers and Intentions.
F3 Together
Levis Commons
11/9/21 at 6:15 pm
PAX:
Megladon (2.0)
Charmin
Doubtfire
Solo
Nitrous
Red Barron
Chit Chat
Channel
Channel (2.0)
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
CONE #1:
25 Curls w/ Coupon
25 Air Presses w/ Coupon
25 Thrusters w/ Coupon
30 LBC’s
30 American Hammers (2 is 1)
Murder Bunnies w/ Coupon to next Cone.
Run
CONE #2:
25 BBSU’s w/ Coupon
25 Scissor Kicks-Arms Extended w/ Coupon
25 Leg Raises w/ Coupon
30 Mt. Climbers (2 is 1)
30 Ninja Squats
Riffle Carry w/ Coupon to next Cone.
Run
CONE #3:
25 Lt. Dan’s w/ Coupon
25 Bent Over Rows w/ Coupon
25 Round-Robins w/ Coupon
30 Merkins
30 Plank-Jacks
Murder Bunnies w/ Coupon to next Cone.
Run
CONE #4:
25 Man-Makers w/ Coupon
25 Squats w/ Coupon
25 Lunges w/ Coupon
30 Bear Squats
30 Imperial Squat Walkers
Riffle Carry w/ Coupon to next Cone.
Run
Repeat if time permits per the Q.
COT: 6th was Chit Chat
F3 Grantland
11/10/21 at 5:30 am
1 & 6
PAX:
Stark
Dutch
Van Gogh
Bell Hop
Oil Change
Fat Thor
Bourbon
Mile High
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Fat Thor
Today’s Impossible Beatdown included:
Lyman
Woodstock
Mercy
Lonzo
Rudy
Solo
Stalker
11.9.21 Murphees:
Stalker
Mercy
Picante
Flo
Rudy
Lonzo
Footloose
Meatloaf
Barney
Fat Amy
Chad 1000X
Date: November 11, 2021
Location: Grantland
QIC: Geppetto
PAX: Charlotte, Meatloaf, Lonzo, Cinnamons, Mercy, Woodstock, Geppetto
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
The “Thang”:
Chad 1000X WOD in honor of Chad Wilkinson, military veteran who committed suicide due to PTSD. One-thousand (or AMRAP) step ups with weighted ruck or vest or slick (no weight). You v. You.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
Woodstock was the six and talked about how this group helped him grow in his fellowship and faith. Was Eh’d by Mickey and other F3Toledo PAX at McQueens race four years ago.
Announcements: Blue Creek AO Launch tomorrow 11-12. Thanksgiving convergence at Foundry. Ruck/beatdown at 5:30. Football at 6:30. Christmas Day Saturday AO’s will shift to Friday.
Prayers for Mike, Max, Ashley and all those who have, are and will defend our country.
Moleskin/Spreadsheet from the Gloom:
Mid 40s no wind
Good mumblechatter/2nd F during step ups
Tclaps to everyone!
Welcome to F3
Mission Statement
5 Core Principles
Set Up:
Ruck Sacks
The Thang:
Ruck Group: Conducted a 3-mile ruck while listening to a speech given by Simon Sinek on Leadership
Brief discussion the speech at the end
Run Group: Conducted a run in partner pairs
COT: Belated till beatdown
PAX LIST:
Radio – Q
Tagalong
Cartwheels – 2.0
Beastmode – 2.0
Flo
Lego
Hazmat
Spaulding
Bellhop
Barney
Coconut
Woodstock
Jennay
Welcome to F3
Mission Statement
5 Core Principles
Set Up:
15 cones 25ft apart each
The Thang:
Split into 2 groups, one group on each end
1 member of the group in a rotating fashion runs to next cone and reads the exercise, runs back and calls out the exercise to be performed as a group in cadence.
Cone 1 Team A
2 Squats x25
3 American Hammers x25
4 Hand Release Merkins x20
5 Lt Dan x20
6 Hello Dolly x25
7T-Merkin x20
8 Burpee x15
9 T-Merkin x20
10 Hello Dolly x25
11 Lt Dan x20
12 Hand Release Merkins x20
13 American Hammers x25
14 Squats x25
15 Team B
COT
PAX LIST:
Radio – Q
Tagalong
Cartwheels – 2.0
Beastmode – 2.0
Flo
Lego
Hazmat
Spaulding
Bellhop
Landslide
Doubtfire
Hannibal
Woodstock – 6
Jennay
Welcome to F3
Mission Statement
5 Core Principles
Set Up:
EMOM Timer
The Thang:
90 sec EMOM timer
Countdown from 22
Round 1 90 sec – 22 Squats, Flutter Kicks 2is1, Merkins
Round 2 90 sec – 21 Squats, Flutter Kicks 2is 1, Merkins
Round 3 90 sec – 20 Squats, Flutter Kicks 2is 1, Merkins
Round 4 90 sec – 19 Squats, Flutter Kicks 2is 1, Merkins
Round 5 90 sec – 18 Squats, Flutter Kicks 2is 1, Merkins
Round 6 90 sec – 17 Squats, Flutter Kicks 2is 1, Merkins
Round 7 90 sec – 16 Squats, Flutter Kicks 2is 1, Merkins
Round 8 90 sec – 15 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 9 90 sec – 14 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 10 90 sec – 13 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 11 90 sec – 12 Lunges 2is1, Hello Dolly, Hand Release Merkin
Round 12 90 sec – 11 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 13 90 sec – 10 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 14 90 sec – 9 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 15 90 sec – 8 Lt Dan, Leg Lift, T-Merkins
Round 16 90 sec – 7 Lt Dan, Leg Lift, T-Merkins
Round 17 90 sec – 6 Lt Dan, Leg Lift, T-Merkins
Round 18 90 sec – 5 Lt Dan, Leg Lift, T-Merkins
Round 19 90 sec – 4 Lt Dan, Leg Lift, T-Merkins
Round 20 90 sec – 3 Lt Dan, Leg Lift, T-Merkins
Round 21 90 sec – 2 Lt Dan, Leg Lift, T-Merkins
Round 22 22 Second Squat Hold, High Plank, Bottom of Merkin
COT: Talk about Veteran’s Day
PAX LIST:
Radio – Q
Tagalong
Bellhop
Hannibal
Tai Guy – 6
Huckleberry
Picante
Fat Thor
La Biblioteca
November 4, 2021
Q: Doubtfire
Pax:
Huckleberry
Red Barron
Stalker
Solo
Prime Time (2.0)
Fat Amy
Super Villain (2.0)
Lonzo
Chit Chat
Spoyderman (2.0)
Silver Surfer (2.0)
Black Spider (2.0)
Dinghy
A beautiful night at the library in Maumee. Fall is settling in, and the cool temps are coming on. Leaves falling and changing colors. Such a lovely sight.
We had SIX 2,0’s at the beatdown, and the work was kid friendly yet adult pax could get a very good workout in too.
We circled up, and then moseyed to a tree covered, well lit area about 200 meters where we performed the following work in cadence.
*11 merkins
*11 box cutters
*4 burpees
Moseyed to the tennis courts where we tested our dexterity with lacrosse balls. Lining up across from one another, we played catch with our non-dominant hand by bouncing the lacrosse ball back and forth. as you were eliminated by dropping the ball, you performed 3 burpees. Winners did none.
Moseyed to other side of tennis court where a hockey goal was set up. A hockey stick and street hockey ball. cones were set up in various places around tennis courts. Pax took turns shooting ball from a cone. Shot made=no work. Shot missed=pax do the assigned work.
Moseyed to the basketball court where cones had been placed at various locations with specific exercises and reps attached. Pax would randomly take shots from a chosen cone. Shot made=no work. A miss=all pax do work.
Moseyed to Flag for COR, NOR, 6, COT.
The Invisible Beatdown at The Battlefield
Q: Doubtfire
Pax:
Footloose
Roundup
Behr (2.0)
Nature Boy
Wipers
Huffy
Sherpa
Flo
Charmin
Solo
Charlotte
Meatloaf
Rocket Man
Counting off in threes we established three teams for competition.
We warmed up with a mosey to the pond and performed a few stretches and warm up exercises in cadence. We then located the three stations set up by the Q. The objective was to complete all work at your station and then race to the finish line and “ring the bell”.
In the COT it was stressed that we should perform every rep with perfect form. The three work stations were all out of eye sight of one another which was the reason for the name “invisible” So nobody knew how far along the other teams were until the finished bell was rung.
We began by moseying over to the pond area where the Q had established three separate work stations with cones and lights.
The three stations were labled as follows:
1. Ampitheater. Near the water and fish feeding area.
Perform the following individually:
25 incline merkins
25 lunges
25 lbc
25 plank jack
2. Frog, Fish and Turtle Memorial.
Perform the following:
25 dips
25 step ups 1:1
25 decline merkins
25 air squats
3. Christmas Tree
Perform the following:
Duckwalk the perimeter of wall around Christmas tree.
Duckwalk perimeter of fire pit
walk entire length of low wall near fire pit
move all patio furniture from one location to another location
Once a team won the round, we reassembled and rotated to the next station and raced again. we played a total of 6 rounds and then finished with a fun game of sharks vs. minnows in the field.
Circled up.
Huffy was the 6
The Battlefield Ruck-The Invisible War BB
Mission
Principles
Pax
Huffy
Solo
Footloose
Behr 2.0
Flo (Q)
Rucked 2.5 miles discussing the idea of a real, but separate and invisible, space/universe/reality. Call it heaven and hell, a place where time may be irrelevant. A place where our souls/spirits go when we die. There may be conflict there similar to earthly conflict, but our Creator resides there and is in complete control of events and the final outcome.
COT
COT & Prayer belayed until after beatdown
Required stuff-
Rucksack & stuff to stay warm
The Thang:
A ruck
PAX List:
Tagalong-Q
Lonzo
Smokey
Joystick
Required Items:
Stuff to stay warm & body weight
The Thang:
1 minute on 10 second rest
Using a deck of workout cards and doing the workout displayed for the full minute; using the 10 second rest to demo/ figure out the next workout. Until 740 then moseyed back to the flag for COT & Prayer
COT :
Pax-
Tagalong=Q
Lonzo
Smokey
Joystick
Prayer intentions-
Max for lonzo
Licensure for Smokey
A Little of This, A Little of That
Date: November 13, 2021
Location: The Fortress – Grace Church/Woodlands Park, Perrysburg, OH
QIC: Geppetto
PAX: Hoser, Fat Thor, Casper, Jennay, Spaulding, Raven, Bourbon, Geppetto, Huckleberry, Thai Guy
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm-Up In Cadence (10 reps of each)
Side Straddle Hops
Chain Breakers
Windmills
Squats
The Thang
(4) 10 minute sections
Section One: Parking Lot – Route 66: Merkins and BBSU in parking lot. For Merkins, bear crawl between parking lines, do ascending merkins (1,2,3,4, etc.) at each parking line until the eleventh line. Change to BBSU’s and crab walk between lines. Repeato if you finish both before 10 minutes
Section Two:
Lieutenant Get Ups
Lunge, Lunge, Never Surrender across the field – run back to start, repeato until time is called
Section Three:
Mosey to pavilion
Step ups (In honor of Veteran’s day/Chad 1000X workout)
Section Four:
Bearway to Heaven
Bearcrawl to cone, complete set number of burpees, run to start, bearcrawl to second cone, etc.
Cone one: three burpees, Cone two: six burpees, Cone three: nine burpees, Cone four: fifteen burpees
Repeato until time is called.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
Thai Guy was the six. He was EH’d by Tots and talked about how this group helped him grow as a leader. Had just returned from Thailand before his first beatdown so Thai Guy is his name!
Announcements: Blue Creek AO every Friday, Thanksgiving Convergence at Foundry,
Prayers for Russ, Jennay friend, Huckleberry’s car, those with COVID, thankful for the weather.
Moleskin/Spreadsheet from the Gloom:
Mid 30s and wind
Rain snow mix throughout pre ruck/run and part of beatdown
Good mumblechatter/2nd F during the workout
Tclaps to everyone for braving the elements (Core principle #3)
Sinister Gateway
QIC: Jimmy Dean
PAX: Jimmy Dean, Stark, Bourbon, Spaulding, Lyman, Barney, LEGO, Big Money (FNG EH’d by Barney), Coconut, Doubtfire, Meatloaf, Woodstock
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for Red Ryder and his family and those dealing with mental health.
Always an honor to lead this group of men! Aye!
THE THANG: Partner work with cinder block + out and back + EMOM.
One partner works on exercise, one goes out and back (cone 25 yards away) until rep count is met, alternating who does what. When EMOM timer goes off, both need to do 2 burpees without a block and resume where they were.
Exercises/Out and Back:
· 100 blockees, shoulder carry
· 100 block swings, murder bunnies
· 100 thrusters, rifle carry
· 100 goblet squats, resurrection bunnies
· 100 incline merkins, farmer carry
· 100 presses, shoulder carry
· 100 squrls, SPRINT (no block)
· Pick-up 6
F3 Gauntlet
11/15/21 at 5:30 am
PAX:
Landslide
Bell Hop
Flo
Nitrous
Mike High
Ringo
Beretta
Fat Thor
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Bear Crawl to Cone #1 (20 yards)
Lunges to Cone #2 (20 yards)
At Cone #2:
-30 Merkins
-30 Mt. Climbers (2 is 1)
-30 Pickle Pounders
-30 Plank Jacks
Bear Crawl to Cone #3
Lunges to Cone #4
At Cone #4:
-30 BBSU’s
-30 Am. Hammers (2 is 1)
-30 Bicycle Kicks (2 is 1)
-30 LBC’s
Bear Crawl to Cone #5
Lunges to Cone #6
At Cone #6:
-30 Imperial Squat Walkers
-30 Lt. Dan’s (2 is 1)
-30 Ninja Squats
-30 SSH’s
Bear Crawl to Cone #7
Lunges to Cone #8
At Cone #8:
-30 Diamond Merkins
-30 Hello Dollies
-30 Leg Raises
-30 Bear Squats
Suicides (each Cone)
COT: 6th was Ringo
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Barney, Lonzo, Fat Amy, Footloose, Rudy, Meatloaf, Bourbon, Gepetto, Doubtfire, Van Gogh, Bellhop, Mercy, Lyman (QIC)
Conditions: clear and about 32 degrees.
The Thang:
“The Murph” workout in honor of Lt. Michael Murphy, who was posthumously awarded the Medal of Honor, Silver Star, and Purple Heart for his brave actions during the war in Afghanistan. He died in combat in 2005.
1 mile run
100 Pull-ups
200 Merkins
300 Squats
1 mile run
Countorama
Name-o-rama
Bellhop was the Six
Announcements
End in Prayer
Thankful for 12 great HIM who joined me this morning. Strong words from Bellhop as the 6, encouraging the PAX to accomplish great things. The sky is the limit! In the wake of Red Ryder’s tragic death, Bourbon exhorted us to reach out if we are feeling down. There are men around us willing to help. On the flip side of that, reach out and encourage each other DAILY; you never know what your brother is going through.
Lyman
Veteran’s Day 11/11/21
Working Hard at The Yard
Q: Doubtfire
Pax:
Solo
Ringo
Mile High
Hazmat
Venom
Spaulding
We assembled on Veteran’s Day with weighted rucks as well as cinder blocks/coupons to honor our vets and the heavy lifting they do each day for their families and their country.
We opened with a slow motion Cadence blockies then we moseyed to the end of the peir near the river and honored fallen Navy SEAL Chad Wilkinson with 25 step-ups on the barrier wall.
Continuing our mosey around the Yard we performed the following work with rucks in most cases.
*Dips on block
*Suicides runs on basketball court while other half of group did incline merkins on blocks
*Bear crawl up hill 50 meters
*BBSU at shelter house
* More step-ups
Throughout the mosey, I shared readings about the history of veteran’s day and the progression of the holiday from Armistice Day and the ending of WW1 to present day.
COT
6
The Rabbit Hole
Inaugural Beatdown
Q: Doubtfire
17 Pax ventured out to Whitehouse to launch and name our newest AO.
Pax:
Stark
Thai Guy
Solo
Fat Amy
Footloose
Roundup
Cinnamons
Jimmy Dean
Bourbon
Meatloaf
Jennay
Sherpa
Barney
Spaulding
Bellhop
This beatdown was an exploration of the AO.
We began by moseying out into the breadth of the AO. As we moseyed, we performed the following warmups:
*Lunges
*Frankensteins
*Arnold Palmers
*Side shuffles
We arrived at the shelter house where I shared about the Chad 1000 workout from the day before. We then did the following in cadence in the shelter house:
*Step-ups
*Incline Merkins
*Dips
Moseyed to the waters edge and performed more dips on the rock wall
Moseyed to the base of the sledding hill and issued the challenge for everyone to count the steps.
All got it right 72 steps!
At the top of hill we performed SSH in cadence. BBSU in cadence. THe we crawl beared down.
Back up the hill and then moseyed down the back side of the hill. Learned about the epic “Rabbit Hole” that leads adventurous kids and pax down the sledding hill through the wooded portion of the hill off to the side. When I coached at Blue Creek, I used to run my athletes up the hill for fun and conditioning and they introduced me to the “Rabbit Hole”! It’s an adventure but also a metaphor for the entire AO being a rabbit hole of adventure for any Q.
We finished off the beatdown with some shoulder tap plank jacks at the mouth of the rabbit hole then we moseyed over to the quarry for some dirty hook ups on the boulder followed by a group selfie on the boulder.
We circled up and named the AO The Rabbit Hole courtesy of Jennay and Stark’s nomination.
COR
NOR
6- Roundup
QIC – Stark
Pax – Reset, Flo, Huckleberry, Casper, Lego
Rucked approx 3.4 miles to downtown Pburg and back. Went through the Necropolis for a moment of silence for our brother Red Ryder and his family. We shared a 40 pound sandbag to represent the burden of mental health we share as men. Then we shared a lighthearted conversation of our favorite vacations of the best and then our bucket list spots left to hit.
COR, NOR, Casper the friendly ghost was our Six.
Always an Honor
Always my Pleasure
~Stark
Coconut (dog Macy) Landslide (dog Cookie) Mile High Spaulding Woodstock
Reverse IP run, sort of. Line up and start running. Last person in line says “I’m off”, turns and runs the opposite way. Next person counts (we did 15 – too much, and 5 – possibly to low but by the end felt too long), then says “I’m off” turns and sprints to catch the first guy. Repeato until the whole group has finished. Then repeato in the opposite direction.
Stretching
Cot – Spaulding was the 6, F3 caused him to have babies.
Prayers up for Red Ryder, his family and friends, and all of our current and future vets as they battle the physical and mental hardships selfless service can inflict on them.
Do not do life alone. Do not wait for your brothers struggling to reach out, the onus is on US to throw them a life line.
PAX: Spider-Man (2.0), Cabana(FiA), Brick (2.0), Snapshot (FiA), Short-stop (2.0 FNG), Water Break (2.0 FNG), T1000, Black Spider (2.0), Swagger(2.0), Root-beer(2.0), Catnip(FiA) Nettle(FiA) Co-Q, Lonzo Co-Q
Broke up into family groups and completed 2 rounds of the following station work:
1) Merkins
2) Toy Soldiers
3) Dips / Triceps Extensions
4) Burpees
5) Squats
6) Curls
7) Bonnie Blairs
8) Side straddle hops
Then we split up parents vs. Kids in a game called Robinhood. Each team had a basket to drop balls in and the other team tried to take them away and put back in their basket.
Last we finished with the exercise cube, everyone got a chance to roll.
COT
COR, NOR, T1000 was the 6. We named the 2.0 FNG’s after the one plays baseball and he plays short stop and water break is what he wanted to roll with the exercise cube.
Closed with a short prayer.
We all had a blast in the cold snow and mud.
PAX: Bellhop, Woodstock, Barney, Mercy, Charlotte, Doubtfire, Landslide, Fat Thor, Big Money, Rudy, Lonzo-Q
Warmup:
Motivators 7 count
Kavorkian run
Flappy Jack Webs
The thang:
Passing drill – run through ladder when pax get to cone throw and catch. If caught other pax do 5 burpees, if dropped the passer and catcher do 5 burpees. Other work is 5 merkins. Second round we switched the burpees out for Lt. Dans.
Team Kick off drill
One team kicks off and tries to get to cone, if they don’t make it the other team picks exercise 10 reps for the team didn’t reach the cone 5 reps for the team that stopped them. Switch if the team makes it to the cone for reps.
Last we did 39 burpees for Gaven “Red Ryder” Smith because he was 39 years old. We did them in cadence, 1-10 with Lonzo calling cadence then we went the circle with each PAX calling cadence until we got to 39. We did this to for shared suffering and to show everyone we are in this together.
COT:
COR, NOR, Doubtfire was the 6 and told us he comes out to F3 for the feeling after a beatdown. It definitely sucks getting up early and doing the work, but it feels great when we are done.
Closed with a prayer for those suffering and Red Ryder’s family.
It was an honor to lead.
Welcome to F3
Mission Statement
5 Core Principles
Warm Up:
Motivators from 10
Set Up:
2 dice
Distance 5 tennis courts
The Thang:
Each PAX in a rotating fashion names an exercise then rolls the dice
Multiply the 2 numbers together and complete the many reps of said exercise
After each set
1st 10 mins sprint to the end of 5th tennis court
2nd 10 mins sprint to the end of 4th tennis court
3rd 10 mins sprint to the end of 3rd tennis court
4th 10 mins sprint to the end of 2nd tennis court
REPEATO
COT:
Announcements: Tag A Longs going away this weekend and Red Ryder’s funeral service
Prayers: Prayers for Red Ryder’s family and friends as we all walk through these tough times together. Special reminder to reach out to those who you may identify as in need of a pick me up and even more so to reach out if you yourself need that pick up.
PAX LIST:
Radio – Q
Tagalong
Coconut
Mile High
Huckleberry
Bourbon
Flubber
Van Gogh
Ringo
Nitrous – 6
Jennay
Griffin
Pax: FNG Matt “Jumanji” Mullan, Stark, Charmin, Chanel, Chit Chat, Huckleberry, Nimbus, Houdini, Stalker. Van Gogh, Bonds, Red Barron, Hannibal, Dutch
Q: Isosceles
The Thang:
The entire workout was in cadence. Some of the exercises were burpees, bear crawl merkins, rocket squats, absolutions, mules kicks, Lt. Dan’s, imperial squat walkers, and more.
The COT consisted of the solid 6 by Charmin even though he called me an asshole lol. I have a reminder to guys that the thought of suicide should be treated as an emergency. They need to know who they can call in the middle of the night for help.
Thursday at The Yard
Date: November 18, 2021
Location: The Yard -Rossford Marina, Rossford, OH
QIC: Geppetto
PAX: Dutch, Hazmat, Geppetto, Meatloaf, Mile High, Beretta, Nitrous
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm-Up In Cadence (10 reps of each)
Side Straddle Hops, Windmills, Chain Breakers, High Knees
The Thang
(4) Sections – (4) exercises per section – One minute AMRAP for each exercise – 15 second rest between each exercise – Ten burpees after sections one and three. Five absolutions after sections two and four. Run to the end of the parking lot to finish each section. Stay together as a group for entire workout.
Section One: Merkins, Squats, American Hammers, Freddie Mercury’s
Section Two: Carolina Dry Docks, Never Surrenders, Imperial Walkers, BBSU’s
Section Three: Diamond Merkins, Jump Squats, Calf Raises, LBC’s
Section Four: Jack Webb’s, Prisoner Squats, Plank Jack Shoulder Taps, Plank
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
Nitrous was the six. He was EH’d by Fossil and also knew Heisenberg who was at his first workout at the Fortress. Got his name because he used to be a dentist. Has always enjoyed exercise but keeps coming back to F3 because working out as a group is better than working out alone.
Announcements: Help needed to pay for Red Ryder’s funeral lunch and help also needed to set up at the church on Sunday night. Tag-A-Long going away party Saturday night. Thanksgiving football.
Prayers for Red Ryder’s family, for Tag-A-Long and for everyone who defends our freedom.
Moleskin/Spreadsheet from the Gloom:
Mid 40s with a steady breeze but was quite comfortable.
Boats and docks are out of the water at The Yard!
Beautiful moonrise as we finished COT
Thanks to Mile High for keeping an eye on the flag and picking it up when it fell down.
A Wakandian Beatdown BB
Welcome
Mission
Principles
Pax
Charlotte
Mercy
Landslide
Bourbon
Air Bud
Lonzo
Rudy
Picante
Flo (Q)
Stalker (Q)
The Thang
Warmup
SSH 20
Flutter Kicks 20
Windmills 10
Tabata 40sec exercise 20sec rest
Swings
Merkins
Upright Rows
Rows
Presses
Hammers
Squats
Run around center lawn
Repeato
COR 10
NOR
Announcements
COT
Bourbon shared Red Ryder prayer details and how we can help with funeral services
Prayer
Pax: Doubtfire, spaulding, coconut, Huckleberry, Fat Thor, Huffy, Footloose, Hannibal, Van Gogh, Woodstock
QiC: Woodstock
Part 1 – demo
1 rep
Burpee, lt dan, mike Tyson, absolution, run around base.
10 count
do 2 reps, run steps to 1st landing and back
10 count
Work up to 6, alternating steps w/ runs
Part 2 – deconstructed
3 Mike Tyson breakdowns: 3 4 count bear squats, plank count x 20, 3 4 count merkins
Run to 1st landing on stairs and down
3 Burpee break down: 3 squats, 3 inchworms, 3 merkins, 3 groiners, 3 jump squats
Run around base
3 Lt danger break downs: 3 lunges (2 is 1), 3 prisoner squats, 3 merkins
Run to 1st landing on stairs and down
3 absolution breakdown: 3 groiners, 3 hi to lo, 3 lo plank jacks, 3 high to lo
Run around base
Part 3 – rebuild
10 Mike Tyson, run to top of stairs
10 lt Dan, run around base
10 absolution, run to top of stairs
10 burpees, run around base
Spaulding was the 6. Prayers up for Red Ryder.
Pax: chit chat, Red Baron, Lonzo, 2.0s Spider-Man and black spider
Q: Isosceles
Thang:
400m between each exercise
20 burpees
20 Lt. Dan’s
20 Plank Jacks
20 High Knees (4:1)
300m between each exercise
30 Big boy sit-ups
30 merkins
30 speed skaters
200m btw each exercise
40 Hello Dollies
40 Bonnie Blair’s
50m Broad Jump Burpees
Q: Meatloaf
PAX: Doubtfire, Stark, Charmin, Footloose, Heisenberg, Cobra, Landslide, Nitrous, Bourbon, Rudy, Fat Amy, Stalker, Chit Chat, Hoser, Dutch, 2 Buck Chuck, Barney, Werther (DR – FNG), Guardian (DR – FNG)
B – burpees (19)
L – lunges (19)
A – Alabama Ass Kickers 2:1 (19)
C – Captain Thor 1:4 (up to 10:40)
K – Keep Pickin’ Cherries (~2:30min)
S – Sally Up/Down (Leg Lifts)
W – windmills (19)
A – ARod’s (19)
M – Merkin Jacks (19)
P – Patty Cake Merkins (10)
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Mercy, Runt (FNG), Wipers, Huckleberry, Footloose, Solo, Nitrous, Cinnamons, Charlotte, Stalker, Slurpee, Lyman (QIC)
Conditions: clear and about 30 degrees.
Warmup: 15 SSH in cadence, followed by a mosey around the grass.
The Thang: What do you want on your Tombstone?
“I’m your Huckleberry”. I asked Huck for an exercise. One was Lt. Dans, so we did a ladder with Lt. Dans. Four cones approx. 10yds apart going out from baseline. Lunge walk out to first cone, perform 5 Lt. Dans, mosey back to baseline. Lunge walk out to second cone, do 10 Lt. Dans, mosey to cone 1, do 5 Lt. Dans, mosey to baseline. Lunge out to cone 3, do 15, mosey back hitting each station, proceed to cone 4 and 20 Lt. Dans. “I’m your Huckleberry” produced the expected leg burn.
Moseyed to the “lily pad” area. The idea was to work through nine exercises, one for each letter of the word “Tombstone,” using a Nerf gun and target to choose our own reps. On the target, the bulleye was 10, next ring 20, outer ring 30. Off target was also 30. Run a lap after each exercise.
Round 1: take one shot to determine reps
T – t-Merkins
O – Outlaws
M – Monkey Jumpers
Round 2: take two shots, add numbers to determine reps.
B – Big boi sit-ups
S – Sphinx Merkins
T – Twinkle Toes
Round 3: take three shots, add numbers to determine reps.
O – Outlaws
N – Nolan Ryans
E – El Capitans
Had fun with the Nerf target and some new and awful exercises!
Countorama
Name-o-rama
Solo was the Six
FNG shared about himself, joked that he is the runt of 13 siblings. Funny because he’s somewhere north of 6’6”. The name Runt stuck.
Announcements
End in Prayer for Red a Ryder’s family, for Stalker’s friend Ralph’s health problems.
Thankful for 12 great HIM who joined me this morning. Thanks to Solo as the 6. Have a great day, men!
Lyman
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Mercy, Huckleberry, Footloose, Solo, Nitrous, Cinnamons, Stalker, Slurpee, Lyman (QIC)
Conditions: clear and about 30 degrees.
The Thang: rucked from the mall down Fallen Timbers Lane to Jerome. Made our way to the river, then to the path which led us up behind the monument. Crossed the pedestrian bridge and tucked through the mall back to the flag.
Countorama
Name-o-rama
Everyone stayed for the beatdown so we deferred the Six and prayer til then. Thankful for 9 great HIM who joined me this morning. Have a great day, men!
Lyman
The Smoking Ruck BB
Welcome
Mission
Principles
Pax
Venom
Hazmat
Lego
Coconut
Flo (Q)
Rucked 2.33 miles from downtown GR across the Maumee River bridge to the Metropark Ludwig Mill lower path then the upper towpath back across the bridge to the downtown towpath ending at our starting point.
NOR & COT were completed after the beatdown.
Pre-run pax:
Q-Spaulding; Stark, Jennay, Charmin, fat Amy, Woodstock,
Pre-ruck Pax:
Meatloaf and Huffy
11/20 Ruck
Q: Meatloaf
PAX: Huffy
Did an audible and talked about life instead of a leadership topic. Tucked the length of 6th Street down and back.
Thanksgiving Prep
Date: November 22, 2021
Location: The Foundry – Gateway Middle School – Maumee, OH
QIC: Geppetto
PAX: Meatloaf, Woodstock, Doubtfire, Coconut, Spaulding, Rudy, Lyman, Landslide, Geppetto, Venom, Barney
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
The Thang:
Round One
60 SSH’s
50 LBC’s
40 Mountain Climbers
30 Merkins
20 Squats
10 Bonnie Blairs
Perform 20 yards of Burpee Broad jumps between cones beginning at start line of track, run the remainder of the lap and perform 10 yards of Burpee Broad jumps between cones at finish line.
Workout continues in this fashion removing the highest rep exercise after each lap. (Example – Round two is all of the above, minus 60 SSH). Sixth round = 10 Bonnie Blairs only. Seventh round consists of 10 Bonnie Blairs and 20 Squats, and you continue adding back an exercise each round thereafter.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
Woodstock was the six. He was EH’d by Mickey and other F3 Toledo PAX and McQueens run event four years ago. Didn’t think he needed something like F3 until he became a part of it. Loves seeing the group give back to the community and support each other in times of need.
Announcements: Red Ryder funeral and lunch today. Special Thanksgiving convergence at Foundry on Thursday. Special Friday beatdowns on Christmas Eve.
Prayers for Barney’s grandmother, Raven’s wife and Red Ryder’s family and friends..
Moleskin/Spreadsheet from the Gloom:
Low 30’s no wind.
You could smell Mama C’s!!!
Thanks to the 10 HIM who came out this morning.
Leadership Ruck and Run PAX (11/13)
Huckleberry, Geppetto, Casper
Barney, Spaulding, Bourbon, Jennay
Smokehouse Smokefest on 11/20/21
PAX: Venom, Flo, HazMat, Crackshot, Lego, Coconut (Q)
Intro: Mission and core principles, Disclaimer. Theme of the workout is ‘Fighting the Flux’ in recognition of our fallen brother, Red Ryder.
Workout consisted of a mosey loop down to the sluice-gate and back to the city hall park, interrupted at several points by a FluX interlude.
FluX = 55s Flutter Kicks, 5s rest, 55s X-factor, 5s rest.
FluX was usually followed by two other exercises having inspirational names or themes.
55s something 5s rest, 55s something else.
Mosey to stop 1
Stop 1: FluX + No surrenders + Imperial walkers
Mosey to stop 2
Stop 2: FluX + Step Ups + Merkins
Bearcrawl across the bridge to stop 3
Stop 3: FluX + Step Ups + Merkins
Heavy work- grab a rock from the river to use for a coupon–
55s overhead presses, 5s rest, 55s coupon squats, 5s rest. Repeato.
Mosey to stop 4
Stop 4: FluX + SSH + air squats
Mosey to stop 5
Stop 5: FluX + Treehugger + plank hold
Mosey to stop 6
Stop 6 (back at the park)
No Surrenders + Step Ups + BBSU + Superman.
COT with Crackshot as the 6. Nice things to say about Smokey (Smokey EH’d Crackshot with a welcoming salvo like: “hey you look dumpy and overweight, how about joining us for a workout?”). Crackshot was a competitive pistol shooter as a lad. Now a family man–dad of 2, and key member of the Grand Rapids PAX.
Honor and a pleasure to lead!
QICs – Stark and Spaulding (aka Spark)
PAX – Coppertop, Heisenberg, Woodstock, Jennay, Oil change, Beretta, Mile High, Meatloaf, TuPac, Nimbus, Doubtfire, Huffy, Hannibal, Chit Chat, Callahan, Fossil, Chanel, Far Amy, Charmin
E2mom 10 merkins throughout workout every 2 mins
Evolution 1 –
Individual work-10 minutes- do as many rounds until time is up. 11s with Bonnie Blair’s (2 is 1) & Squats.
Do a lap around parking lot – Stark or Spaulding to pick similar like partners
Evolution 2 –
Partner work- 10 minutes- one partner runs Suicide while the other does:
Round 1 (5 mins): 15 Bbsu and 15 leg lifts (suicide controls the switch)
Round 2 (5 mins): 10 Burpees, 10 Peter Parkers (2 is 1) (work controls the switch)
Do a lap around parking lot – Stark or Spaulding to split everyone into two teams
Evolution 3 –
Group work 10 minutes- do 2-3 rounds
Everyone does side straddle hops while one person runs to the last cone and back, everyone takes a turn running. First team down picks the punishment for the other team.
Entire group work
Cirpee Burcle – Form large Circle, 1 Pax does Burpee, everyone else does merkin. The Burpee moves around the circle like a wave.
Guatanamo
And end with Motivators!
COR, NOR, Baretta was the six. Lots of respect for this young man!
Always an Honor
Always our Pleasure
~Stark and Spaulding
Q: Meatloaf
PAX: Doubtfire, Thai Guy, Huckleberry, Coconut, Rudy, Fat Amy
We Murph’d.
11/23/21 – Turkey Trot
Q – Jennay
AO – The Levy
Pax
Jennay, Nitrous, Mile High, Stark, Barney, Dutch, Landslide, Venom, Oil Change
Open – Mission/5 Core Principals/Disclaimer
Thang
Quick warmup before hitting a run down the old path from when the run was posted at the Necropolis. Pax crossed paths with the Ruckers along the way! Those that made it to the hill did just under 7 miles.
Ended with the 6 (Stark) and COT and announcements.
Finished with NOR in true Jennay fashion of doing things out of order
WEBSITE POST:
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
The Thang:
We will do exercises while listening to music. Some will be done with a block. We will mosey after each song.
SONG. Exercise. KEY WORD. EXERCISE
Blur – Song 2. High Knees. Woo-Hoo Burpee
——————————————— MOSEY ———————————————
Tubthumping. Standing with block. Down / Up again Squirrel. (Squat curl)
——————————————— MOSEY ———————————————
Pumped up Kicks. Scissor kicks Kicks Flutter kicks
——————————————— MOSEY ———————————————
Salt n Pepa – Push it In plank on block. push it alternating hand merkins
——————————————— MOSEY ———————————————
Step by Step. Squat step alternating lunge
——————————————— MOSEY ———————————————
Linkin Park – Crawling LBC crawling bear crawl
——————————————— MOSEY ———————————————
You Can’t Touch This. shoulder taps touch mike tyson
——————————————— MOSEY ———————————————
COT:
Countorama
Nameorama
6
FNG today
Announcements
Prayer
PAX LIST:
Footloose – Q
Houdini
Bonds
Charmin
Chubbs
Huckleberry
Everrest
Solo
Chanel
Red Barron
Venom
Teflon – FNG (David Jamison?)
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
WARM UP:
Lap around soccer field
The Thang:
Do reps of the SAME exercise at each base and increase by multiples of 5 each round doing a different exercise each round totaling 5 rounds.
Round. Reps. x 4 (total). Exercise. Between Bases
1. 10 40 Squat-Thrusters (block) Rifle-Carry
2 15 60 Inch-worm Merkins Lunge Walk
3 20 80 Curls (block) Rifle-Carry
4 25 100 LBC’s Lunge Walk
5 30 120 Bent-over rows (block) Rifle-Carry
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Rudy
Mercy
Venom
Coconut
Fat Thor
Canteen DRP from Columbus
Meatloaf
Nitros
Little Rabbit Foo Foo 🐰 BB
Welcome
2 FNGs
Mission
Principles
Pax
Fat Thor
Fat Amy
Doubtfire
Casper
Thai guy
Hazmat
Lyman
Apollo
Kickback
Ticket
Beaker
Flo (Q)
The Thang
Warm up
SSH
Flutter Kicks
American Hammers
Windmills
Arm Circles
Round One
(Humane Burpees)
15 Coupon Swings
5 Coupon Squats
5 Merkins
15 Coupon Swings
4 Coupon Squats
4 Merkins
15/3/3
15/2/2
15/1/1
1/4 mile mosey
Round Two
Repeato
Round Three
Repeato
Total
225 Swings
45 Squats
45 Merkins
COR
NOR
Six – Casper
FNG Kickback
FNG Apollo
Announcements
Prayer
Great new AO!
Honored to lead!
Football, a Thanksgiving Tradition @Foundry
Biggie, Jennay, Dropout, Isosceles, Mercy, Meatloaf, Cinnamons, Lonzo, Fat Amy, Stark, Doubtfire, oil change, solo, Barney, Huffy, Footloose, Bourbon, Daniel-son, Charmin, Squiter (2.0
/FNG) Woodstock
QiC: Woodstock
Played 2 games for 20 minutes, winners played each other and non-winners played each other. Everybody won.
Na?ed FNG “Squiter” (EHd by Mercy).
Prayers for Barney, Red Ryder, and thanks to all.
F3 Together
The Fortress
11/27/21 at 6:30 am
PAX:
Isosceles
Fat Thor
Lego
Doubtfire
Nitrous
Fossil
Chit Chat
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Station #1:
25 Curls w/ Coupon
25 Air Presses w/ Coupon
25 Thrusters w/ Coupon
30 LBC’s
30 American Hammers (2 is 1)
Murder Bunnies w/ Coupon to next Station.
Station #2:
25 BBSU’s w/ Coupon
25 Scissor Kicks-Arms Extended w/ Coupon
25 Leg Raises w/ Coupon
30 Mt. Climbers (2 is 1)
30 Ninja Squats
Riffle Carry w/ Coupon to next Station.
Station #3:
25 Lt. Dan’s w/ Coupon
25 Bent Over Rows w/ Coupon
25 Round-Robins w/ Coupon
30 Merkins
30 Plank-Jacks
Murder Bunnies w/ Coupon to next Station.
Station #4:
25 Man-Makers w/ Coupon
25 Squats w/ Coupon
25 Lunges w/ Coupon
30 Bear Squats
30 Imperial Squat Walkers
Riffle Carry w/ Coupon to next Cone (#5).
Suicides:
Leave Coupon at Cone #5 and run suicides to each Station and back until back to Cone #5.
Riffle Carry w/ Coupon back to Station #1.
Repeat if time permits per the Q.
COT: 6th was Nitrous
PAX:
Lego
Isosceles
Nitrous
Q: Huckleberry
We RUCKed to the Commodore Monument in downtown Perrysburg and back.
Our general conversation centered around what makes us thankful and what we are grateful for.
Q: Meatloaf
PAX: Footloose, Lonzo, Radio, Tagalong, Jennay, Fat Amy, Runt, Silver Surfer (2.0)
4 Levels w/ Tabata
10 Donkey Kicks
20 Jump Squats
30 Diamond Merkins
40 Freddie Mercuries 2:1
Repeat from the start
*Every 5 minutes timer goes off and do 10 Overhead Press
Q Source Beatdown 11/23/2021
QIC: Lego
PAX:
Footloose
Isosceles
Tagalong
Lonzo
Radio
Huckleberry
Bourbon
Solo
Mile High
Beretta
Fat Thor
The Thang:
Started with some trivia on the number of Q Source Topics (50) and Number of Quadrants (4). Did 20 SSH and 4 4X4’s.
Talked for a minute on Get Right while PAX held Al Gore to listen.
Then mosey to the other side of the parking lot. Did 11’s (merkins & Bonnie Blairs) till everyone finished. Proud that guys picked up the six without asking.
Moved to Live Right and mentioned Concentrica and starting to impact others. Again Al Gore while I talked, then partner up to do Dora 123 (100 Merkins, 200 Squats, 300 LBC’s). Partners finished up and helped others.
Then discussed Lead Right, impact and the 5C’s. From there we gathered in a circle and I asked PAX to lead in exercise. I started off then Tagalong, Bourbon, Mile High all stepped up to lead.
Mosey back to the Flag for CoT.
Mile High was the six with a great message on how we stepped up for Red Ryder’s funeral and how proud that made him. Prayers for Red Ryder, all PAX suffering.
Welcome to F3
Mission Statement
5 Core Principles
Set Up:
Various weighted coupons located every .25 mile along a 2.75 mile course
The Thang:
Ruck starting with no coupons and pick up a coupon every .25 miles
35# Ammon Cans x2
25# Basketball
45# Bulgarian Sandbag
25# Dumbbell
COT:
Announcements, Prayers, 6
PAX LIST:
Radio – Q
Tagalong – Q
Hannibal
Huffy – 6
Fat Thor
Lego
PAX Add:
Solo
Lonzo
PAX: Meatloaf, Doubtfire, Lyman, Rudy, Fat Thor, Coconut, Barney, Van Gogh, Woodstock, Dropout, Isosceles, Lonzo-Q
Surprise Warmup. Bear crawl a lap (400m). Then 20 SSH, 20 Monkey Humpers, thanks to Nettle on those.
The Thang:
Complete the following exercises with running a lap after exercise is finished. Then move onto next exercise.
100 Merkins
90 Calf raises
80 Flutterkicks 2 is 1
70 Squats
60 Big Boi situps
50 Bonnie Blairs 1 is 1
40 Jack Webs 1 to 10 and 4 to 40
30 Burpees
20 Lt. Dans
10 Absolutions
Van Gogh might have made it to the Burpees.
The 400 meter bear crawl was a little tougher than expected and took a while for PAX to finish.
COT, Coconut was the 6 and he mentioned how each beatdown makes him better for the rest of the day, for family and forr work.
Announcements: Mosaic donations and help needed, 5k challenge is on.
Prayers for Barney’s family with the loss of his grandmother and his grandfather getting better, prayers for Apollo one of the FNG’s struggling at home.
It was an honor to lead
Dutch
Geppetto
Stalker
Woodstock
Bourbon
The 900 plus an Indigenous People Run.
Dutch
Stark
Crackshot
Geppetto
Bourbon
Woodstock
Stalker
Huckleberry
Woodstock
Mile High
Geppetto
Stalker
Flo
Bourbon
Isoceles
Lonzo
Solo
Charmin
Lyman
Woodstock
Mercy
Lonzo
Rudy
Solo
Stalker
Scott “Barney” Taylor
Dan “VanGogh” Miedema
Q: Chanel
PAX: Huckleberry, Stalker, Solo, Lonzo, Spoiderman, Black Spider
PAX paired up and completed 90 reps of each exercise while their partner ran a lap. Once they completed 90 reps, they moved to the next exercise. The exercises were:
1. Merkins
2. Big Boy Situps
3. Imperial Walkers
4. Dips
5. American Hammers
6. Jump Squats
7. Plank Jacks
8. LBC’s
9. Bonnie Blairs
10. Mountain Climbers
11. Squats
12. Burpees
Ended with Name-O-Rama, 6, and Circle of Trust
PAX: Doubtfire, Woodstock, Dutch, Barney, Venom, mile high, Charmin, tots, flubber, radio, tagalong, huckleberry, fat Amy, fat Thor, isosceles, Spaulding, Coconut, Geppetto, VanGogh
Q VanGogh
Workout:
Warm up run to woodlands.
Did a 5k. Ran back to the levy.
Cot
6 Barney
Mission Statement
5 Core Principles
Today we had a 5:15 start group and a 5:30 start group.
Some started at MC2 and others started at Keener Park.
A few PAX were also getting a 5K in today.
COT was completed back at MC2 with just the 5:15 group since the others were still out running.
PAX List:
Footloose – Q
Rudy
Lonzo
Picante
Mercy
Meatloaf
Lego
Lyman
Welcome to F3
Mission Statement
5 Core Principles
Set Up:
The Thang:
Ruck, planned for offroad but very wet snow changed plans. Crossed bridge into Maumee and back
COT:
Announcements, Prayers, 6
PAX LIST:
Solo- Q
Stalker
Better Offer
Reset
Welcome to F3
Mission Statement
5 Core Principles
Set Up:
Powerhour, new workout every minute. Disney music playlist, music timed to one minute intervals
The Thang:
workouts included- air presses, sidestaddle hops, squat, shoulder taps, merkins, lbc’s, bonnie blairs, curb dips, bbs’s, box cutters, burpees, absolutions, bear crawls
COT:
Announcements, Prayers, 6- Nitrous
PAX LIST:
Solo- Q
Oil Change
Callahan
Huckleberry
Bourbon
Casper
Nitrous
Ringo
Mile high
Lego
radio
Welcome to F3
Mission Statement
5 Core Principles
Set Up:
The Thang: Ruck to the battlefield site and back
COT:
Announcements, Prayers, 6
PAX LIST:
Solo- Q
Meatloaf
Footloose
Tagalong
Radio
Lonzo
PAX: Beretta, Coconut, Bourbon, Mile High, Meatloaf, Doubtfire, Radio, Huck, Callahan, Lonzo-Q.
Solo helped with the planning but was unable to join the beatdown.
Surprise Start was a Kevorkian run
The Thang:
Split into 2 teams of 5 and complete exercises to rep cumulative amount for the team. First team done picks next exercise.
First exercise was 200 reps of Derkin N’diayes. Then the following were completed by the teams, not exactly in this order.
500 calf raises
500 flutter kicks
500 step-ups
500 American Hammers
500 Dips
500 Air Press’s
100 Burpees
100 Lt. Dans
Both teams won 🏆 and got an F3 sticker and fruit snacks if they wanted.
COT
Doubtfire was the 6, continued prayers for Red Ryder’s family, Barney’s family, Big Money, Max, and all those that a struggling.
12/1/2021 Teamwork Makes the Dream Work
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Charlotte, Rudy, Woodstock, Van Gogh, Lyman (QIC)
Conditions: clear and about 30 degrees.
Warmup: 20 SSH in cadence; 15 Windmills in cadence.
The Thang:
Split into two teams. Each individual completes the following ladder, which entails doing round 1, running a lap around parking lot, do rounds 1 & 2, run a lap, do rounds 1, 2, & 3, run a lap, etc. Team members may pick up reps of other team members, so everyone runs the lap together. The team aspect gave just enough push to keep everyone moving the whole time.
10 Burpees
20 Lt. Dans
30 Merkins
40 LBCs
50 Squats
60 Mountain Climbers 2:1
70 Calf Raises
Countorama
Name-o-rama
Charlotte was the Six
Announcements
End in Prayer for Red Ryder’s family and Barney’s loss of his grandma.
Thankful for 4 great HIM who joined me this morning. Thanks to Charlotte as the 6. Have a great day, men!
Lyman
Q: Meatloaf
PAX: Krabby Patty, Lonzo, Rudy, Heisenburg, Coconut, Charlotte, Mercy, Van Gogh
25 Carolina Dry Docks
Bear Crawl out (cones set up ~50 feet away)
Crawl Bear back
25 LT Dan’s
Lunge forward
Lunge backward
25 Wide Merkins
Murder bunny (without block, some used block)
Reverse murder bunny
25 (really 24 or 26) Lateral lunges
Ape hop out
Ape hop back
2 laps around island (~0.2mi)
Repeat
12/02/2021 – Step into the Dodecagon:
Date: 12/02/2021
Time: 5:30 – 6:15 AM
Location: The Yard – Rossford Marina
Q: Bourbon
PAX: 5 Total – Raven, Geppetto, Flo, Lyman, and Bourbon (Q).
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o We failed the first time and donated 5 burpees each. Crushed it on the second round.
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on. Complete a set of Motivators after each round.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it 3/5th of the way through the 4th round.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Raven.
• Announcements
• COT / Prayers and Intentions
Stalker
Lonzo
Spoiderman
Black Spider
Huckleberry
Bonds
Everest
Chanel
Ponzi
The Beatdown included 2 rounds of the following with intermittent running around the Library.
Warm up
21. Block curls
Plank with community lifts
Left Hand, Right Hand, Left Leg, Right Leg
21. Freddie Mercuries
21. Glute Bridge
21. Bent over rows
21. Side plank with hand raises
21. Chest presses
21. Alternating bird dogs
21. Over head presses
21. Flutter kicks
21. Plank jacks
21. Superman’s
21. Downward dog toe touches
QIC – Stark
PAX – Hannibal with Dr. Banana (2.0), Chit Chat, Huckleberry, Everest, Bonds, Houdini, Charmin with Megalodon (2.0), Stalker
The Thang – 12 Days of Christmas. Complete round one, then round 2 PLUS round 1, and so on…
1 Absolution
2 Box Cutters
3 Captain Thors
4 Bbsus
5 Burpees
6 Mountain Climbers (2 is 1)
7 Tricep Raises (2 is 1)
8 Dips
9 Merkins
10 Bonnie Blaires (2 is 1)
11 Smurf Jacks
12 Lt Dans
COR, NOR, Everest with the six. Great job on Stalker EHing him!
Always an Honor
Always a Pleasure
~Stark
QIC – Stark
PAX – Huckleberry, Jennay, Flubber, Stalker, Doubtfire, Nougat, Hannibal, Oil Change, Mile High, Barretta, Ringo, Fat Thor, Venom, Jumanji, Isosceles
The Thang
Started with a little Cadence of Chain breakers, SSH, and Imperial Walkers
First Set
Complete 5 Rounds of :
8 – Inch Worm Merkins
8 – Burpees
8 – Double Dips (just means 16 dips 🙂
Run up steps and down Ramp
Second Set
Complete 5 Rounds of :
8 – Box jumps or Step Ups
8 – Smurf Jacks
8 – Single Leg glute Lift (8 per butt cheek)
Run up steps and down Ramp
Third Set
Complete 5 Rounds of :
8 – Peter Parkers (2 is 1)
8 – Unicylces
8 – Froggers
Run up steps and down Ramp
COR, NOR, Jennay was our six. Continued reminder of the positive effect we have on each other. Wouldn’t want to surround myself with a better group of men!
Always an Honor
Always a Pleasure
~Stark
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
WARM UP:
Rifle carry over to basketball court
The Thang:
PAX complete exercises while holding a basketball. We will also play knockout. (2 groups may be needed – both hoops). PAX will be doing squats while standing in line behind the free throw line. When they get out they will go behind the hoop and do the exercise listed below.
Exercises WITH a bball when out: 20 REPS EACH
Game 1: Press jacks (SSH w/ ball)
Game 2: In-cline merkins
Game 3: Rainbow lunges (1:1) (Globetrotters???)
Game 4: BB Sit ups
Game 5: American hammers (2:1)
Game 6: Toe-taps (aka step-ups) (2:1)
COOL DOWN:
Rifle Carry back to flag
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Stark
Fat Amy
Rudy
Doubtfire
Coconut
Radio
3Fs, Mission, Principles, Disclaimer
Pax: Chit Chat, Jennay, Flo, Footloose, Bear, Van Gogh, Meatloaf, Fat Thor, Landslide, Venom, Lego, Doubtfire, Woodstock
QiC: Woodstock
Warmup – 25 SSH, small accordion, 25 squats, accordion
Squat and hold with weights in front raise. 10 count.
10 squats (cadence)
10 front raises (cadence)
Repeat 3*
20 presses
20 merkins
Lunge left, hold with lateral raise. 10 count.
Repeat on right.
5 lunges w lateral raise (cadence)
Repeat 3*
20 presses
20 merkins
big lap, pick up 6
Curl to press x20
Repeat *2
Cadence
Flutter kicks *10
Plank jacks *15
Leg lifts *10
Outlaws 10 each way
Flutter kicks *10
Hello Dolly’s *10
Venom was the 6.
A good time was had by all. Everyone loved the accordion and the lateral raises 😉
The Battlefield Adventure
QIC: Jimmy Dean
PAX: Jimmy Dean, Geppetto, Raven, Dutch, Runt, Stalker, Bourbon, Sherpa, Hannibal, Tupac, Huckleberry, Thai Guy, Charlotte, Spaulding, Hound Dog (FNG, EH’d by Stalker)
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for our troops, first responders and that we’d be virtuous leaders.
Always an honor to lead this group of men! Aye!
THE THANG: Stations of progressively difficult exercises with partner work. One partner worked on exercises while the other did the movement portion, flip flop roles until reps of each exercise were completed, then moved to next station.
Station 1:
100 merkins, bear crawl/crawl bear to 1st cone
75 diamond merkins, lunge walk to 2nd cone
50 hand-release merkins, sprint to 3rd cone
25 burpees, run to far cone & back
Recovery lap around theatre
Station 2:
100 LBCs, crab walk to 1st cone
75 American Hammers (2:1), butt kicks to 2nd cone
50 Crunchy Frogs, high knees to 3rd cone
25 Big Boys, run to far cone & back
Recovery lap around theatre
Station 3:
100 squats, crab walk to 1st cone
75 calf raises, butt kicks to 2nd cone
50 Bonnie Blairs (1:1), high knees to 3rd cone
25 Lt. Dans, run to far cone & back
Recovery lap around theatre
Station 4:
100 mountain climbers (2:1), bear crawl/crawl bear to 1st cone
75 plank jacks, lunge walk to 2nd cone
50 shoulder taps (2:1), sprint to 3rd cone
25 stump huggers, run to far cone & back
Recovery lap around theatre
Station 5:
100 flutter kicks (4:1), crab walk to 1st cone
75 supermans, butt kicks to 2nd cone
50 V-Ups, high knees to 3rd cone
25 Captian Thors (1:4), run to far cone & back
Recovery lap around theatre
Q:Meatloaf
PAX: Spaulding, Woodstock, Van Gogh, Bourbon, Fat Thor, Lego, Doubtfire, Radio, Bellhop, Snippy (DR-FNG)
Monthly Murph
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Rudy, Picante, Barney, Big Money, Huckleberry, Lyman (QIC)
Conditions: clear and about 45 degrees. Ground was a little damp from rain.
The Thang: Blastoff
Definitions:
Merkin bunny: Murder bunny but with the block sideways and a Merkin in between each movement.
Lumberjacks: termed coined by Huck. On each lunge, swing the block over opposite shoulder, then switch shoulder/leg and repeato.
100 Block Flutterkicks 2:1
Merkin bunny out 10 and back 10
90 Curls
Merkin bunny out 9 and back 9
80 Goblet Squats
Merkin bunny out 8 and back 8
70 Decline Merkins
Merkin bunny out 7 and back 7
60 Leg Lifts w/block
Merkin bunny out 6 and back 6
50 Squrls
Merkin bunny out 5 and back 5
40 Kettlebell Swings
Merkin bunny out 4 and back 4
30 Block Sit-ups
Merkin bunny out 3 and back 3
20 Lumberjacks 2:1
Merkin bunny out 2 and back 2
10 Manmakers
Merkin bunny out 1 and back 1
Active rest: Every 6 minutes run across field and back for 36 minutes.
Lots of reps. Rudy made it the farthest, to the Kettlebell Swings.
Countorama
Name-o-rama
Rudy was the Six
Announcements
End in Prayer for Barney’s family since his grandmother has passed, prayer for Picante’s friend with Covid and kidney battle.
Thankful for 5 great HIM who joined me this morning. Thanks to Rudy as the 6. Have a great day, men!
Lyman
Pax: stark, Casper, charmin, Mercy, fat Amy (runner)
Q: isosceles
Discussed the yearly ruck
Pax: Stark, Casper, picante, Mercy, charmin, fat Amy
Q: isosceles
The thang: Track practice at its finest. Sorry don’t have time to post the whole workout
PAX: Rudy, Lonzo, Mercy, Meatloaf, isosceles, VanGogh
Q: VanGogh
Workout:
Murph
COT
6: isosceles
Total of 5 miles a nice easy run around Elm Street Elementary.
1.5 mile loop each time getting faster you vs you.
Q-MileHigh
Wood stock
Coconut
Stark
Flubber
Spaulding
The 6-Bellhop
Heisenberg
Hazmat
Better Offer
Lego
Picante
Reset
Charmin
Tupac
Dutch
Bourbon
Jimmy Dean
Stalker
I forgot to add myself!
Tues 6:15p 12/7/21
Charmin Skip – 80th Anniversary of Pearl Harbor
Q – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Pax: Chanel, Chit Chat, Red Barron, Ponzi, Hannibal, Everest
Exercises:
1. 15 – SSH
2. 15 – windmill
3. Arm circles, butt kickers, high knees
4. 15 – Sprinters w/ Jump
5. 15 – Air squats w/ twist
6. 15- Single arm half-burpee (alternate)
With Coupon
1. Curls (10 full, 10 upper, 10 lower)
2. Shoulders (fly)
3. Back lunge with coupon overhead
4. Kettle Swings
5. Row
6. Squat press twist
4 Stations:
1. Merkins
a. 10 Fist Tricep Ext.
b. 10 Bounce (Alt mid, wide)
c. 10 X
d. 10 Side to Side
e. 10 Staggered
2. Animal
a. 15 Animals
b. 15 Bear Crawl to Crawl Bear
c. 15 Explosive Leg Tucks
d. 15 Carolina Dry Dock w/ Kick Back
3. Planks
a. 15 Plank with Twist
b. 15 Plank with Reach
c. 15 Side Plank (Alternate Knee to Toe)
4. Step-Up
a. 25 – Elevated Mtn Climbers w/ crossover (2 is 1)
b. 25 – Elevated In & Outs (hands at side)
c. 25 – Elevated Leg Raises (alternate) (2 is 1)
d. 80 – Dips
DIDN”T FINISH:
Ab Circuit: 25 each
• In & Outs
• Bicycles (each way)
• Crunchy Frog
• Wide leg or cross leg sit ups
• Fifer Sissors
• Pulse Ups
• 100 – American Hammer (1 is 1)
6th – Chanel
Prayer Intentions – Charmin friend Tony. He passed away from cancer at 6pm today. Ponzi friend has Covid.
Always an honor and a pleasure!
This. Means. War!
QIC: Jimmy Dean
PAX: Jimmy Dean, Venom, Bellhop, Fat Thor, Lyman, Van Gogh, Huckleberry
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for Red Ryder’s family and for our military.
Always an honor to lead this group of men! Aye!
THE THANG: Goal is to do 13 reps of each of the 50 exercises. We partnered/teamed up to work together on them:
1. 8-count Body Builders
2. Kraken Burpees
3. Absolutions
4. Stump Huggers
5. Klinger Kicks (2:1)
6. Squats
7. Merkins
8. Diamond Merkins
9. Big Boy Sit-Ups
10. LBCs
11. Lt Dans
12. Captain Thors
13. Plank Jacks
14. Inch Worms
15. Supermans
16. V-Ups
17. Dancing Bears (2:1)
18. Shoulder Taps (2:1)
19. Hand-release merkins
20. Lunges (2:1)
21. Mountain Climbers (2:1)
22. SSH
23. Windmills (2:1)
24. Pickle Pounders
25. American Hammers (2:1)
26. Jump Squats
27. Donkey Kicks
28. Air Presses
29. Imperial Walkers (2:1)
30. Crunchy Frogs
31. Smurf Jacks
32. Wide Merkins
33. Twinkle Toes
34. Outlaws
35. Heel Touches (2:1)
36. Calf Raises
37. Speed Skaters (2:1)
38. Hello Dollys
39. Carolina Dry Docks
40. Crab Cakes (2:1)
41. Freddy Mercury (2:1)
42. Monkey Humpers
43. Mike Tysons
44. Surrenders
45. Nolan Ryan (both sides)
46. Gas Pumps
47. One-Legged Squat (2:1)
48. Jump Lunges (2:1)
49. Sumo Squats
50. Windshield Wipers
12/08/2021 – Crazy Eights:
Date: 12/08/2021
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 10 PAX – Mercy, Woodstock, Rudy, Jennay, Coconut, Landslide, Dutch, Lonzo, Charlotte, and Bourbon (Q)
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
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX nailed it on the first try!
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 8 reps of the exercise
• PAX sprint to second cone and perform 8 reps of the exercise
• PAX sprint to third cone and perform 8 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
• We had a little extra time so we performed Motivators from 10 to 1 in cadence.
Count-O-Rama and Name-O-Rama
Learn about the 6th: Landslide.
Announcements.
COT / Prayers and Intentions.
Opening, Mission, 5 principles
Ruck/Run
Solo- CoQ
Woodstock- CoQ
Attendees:
Lego
Van Gogh
Footloose
Behr
Jenay
Venom
Hazmat
Cant speak for run. Ruck went around woodlands and then down toward the river and back.
COT- announecements
Woodstock led prayer
Pax: Meatloaf, charmin, flubber, heisenburg, mile high, beretta, fossil, fat Amy, Hannibal, fat Thor, VanGogh
Q: VanGogh
Warmup
Motivators
Workout:
5 Lt Dans
5 Bonnie Blair’s 2 is 1
5 squats
5 single leg squats
5 bench step ups
1 Run up stairs and back down (one step at a time)
10 each exercise
2 stairs
15 each
3 stairs etc
Abs
50 Flutter kicks
50 hello dollies
25 American Thor
50 Freddie mercuries
25 imperial walkers
25 leg lifts
12/9/2021 Down By The River
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Reset, Stark, Stalker, Flo, Hazmat, Better Offer, Doubtfire, Teenwolf (FNG), Raven, Lyman (QIC)
Conditions: clear and about 30 degrees.
Warmup: 20 Windmills in cadence; Motivators 10 to 1.
The Thang:
Split into two teams. Each individual completes the following ladder, which entails doing round 1, running to the end of the pier and back, do rounds 1 & 2, run a lap, do rounds 1, 2, & 3, run a lap, etc. Team members may pick up reps of other team members, so everyone runs the lap together. The team aspect gave just enough push to keep everyone moving the whole time.
10 Burpees
20 Bonnie Blairs 2:1
30 Merkins
40 LBCs
50 Jack Squats (In honor of Chris Farley “Matt Foley” SNL sketch: squat while alternating lifting one leg behind on the up movement)
60 Mountain Climbers 2:1
70 Flutterkicks 2:1
Countorama
Name-o-rama
Better Offer was the Six
Naming of the FNG: works in business with his brother. Business named Red Wolf, which we all agreed is way too cool for an F3 name, so the PAX agreed that Teenwolf seemed like a good alternative.
Announcements
End in Prayer
Thankful for 9 guys who came out this morning. Thanks to Better Offer as the 6. Have a great day, men!
Lyman
12/09/2021 – Step into the Dodecagon:
Date: 12/09/2021
Time: 5:30 – 6:15 AM
Location: Wakanda – Maumee High School
Q: Bourbon
PAX: 10 Total – Krabby Patty, Lonzo, Mercy, Huckleberry, Rudy, Woodstock, Footloose, Nitrous, Casper, and Bourbon (Q).
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
The Thang:
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o Complete a set of Motivators after each round.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it through two full rounds and the start of the third round.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Woodstock.
• Announcements
• COT / Prayers and Intentions
The 12 Days of Christmas BB
Mission
Principles
Pax
Bellhop
Everest
Spider-Man 2.0
Lonzo
Black Spider 2.0
Huckleberry
Flo (Q)
The Thang
Warm up
12 SSH
12 Windmills
Arm Circles
12 Exercises – 12 Reps each
Swings
Hammers 2-1
Merkins
Goblet Squats
Flutter Kicks 2-1
Presses
Deadlifts
LBCs
Rows
Lunges 2-1
BBSUs
Curls
Run a lap
Repeato
4 rounds completed! 576 reps!
COR 7
Six was Black Spider
NOR
COT
Honored to lead! 🇺🇸
QIC – Stark
PAX – Apollo, Doubtfire, Landslide, Rudy, Fat Amy, Footloose, FNG Mike “Manchester” ??? (Doubtfire EH)
The Thang
Got use of the fit park for first time.
Tabata style
2 rounds at each station then move to next station. 2 rounds at second station then hit the cardio circuit.
12 stations x 2 plus 6 rounds of cardio.
Bench presses
Declined Merkins
Box Jumps
BBSUs
Good Mornings
Running Man
Inclined Merks
Squats
Leg Raises
Kind of fun to actually use equipment at an F3 workout!
COR, NOR, Doubtfire with the six and continuous EHing efforts. He’s a man on fire!
Always and Honor
Always my Pleasure
~Stark
PAX: stark, isosceles, Smokey, Spaulding, Jennay, VanGogh.
Q VanGogh, Jennay
Workout
First station:
25 squats thrusters
25 kettle bell swings
50 Calves
Second station:
140 merkins. I’ll demo
Third station:
25 overhead triceps
25 curls
25 bent over row
25 chest press
Station Four
50 Squats
25 lunges 2 is 1
25 speed skaters
25 Lt Dans
Station five
25 Front arm raise
25 Overhead raise
25 burpees
25 hand release merkins
Suicide after each round.
Finished with 10 minutes of abs
Pre-Run at Battlefield 12/11/21
Run PAX: Rudy, Woodstock, Coconut (Q)
Ruck PAX: Mercy, Footloose, Solo (Q)
Run Thang:
Nothing fancy, just a quick run around the block–to Wipers’ house, down the hill, through the park, and a couple hill repeats coming back up to the overpass back to battlefield.
Team Sports at the battlefield–12/11/21 (Today’s QiC loves a good palindromic date)
PAX:
Wipers, Mercy, Rudy, Charlotte, Footloose, Woodstock, Thai Guy, Fat Amy, Huckleberry, Coconut (Co-QiC), Solo (Co-QiC)
Intro, Mission, and Core principles were reviewed. Warmed up the PAX with some SSH, Windmills, and Imperial Walkers in Cadence. Pax then picked up their CMUs and basically didn’t put them down for the next 45 minutes.
Rifle carry from the shovel flag to the field of play–today the amphitheater area near the pond, since the regular field was stupid saturated after a dark and stormy night. It made for a pretty long rifle carry, which got the PAX grumbling before the main event even started :).
THANG:
In true schoolyard fashion, Solo was first captain and Coconut was second captain and picked teams. 11PAX, so the teams were uneven. last guy picked was–predictably–Woodstock, so Solo’s team was saddled with the extra baggage.
we played 6 rounds of the game. each round went like this–
Teams line up along their goal line. Directly across from a player from the opposite team. At the signal, begin murder bunnying across the field, toward your opponent. When you meet near the middle, both players convert to rifle carry the rest of the way across the field. When you arrive at the opposing team’s end-zone begin repping. the team must complete the specified total of reps, and then return to their own goal line by rifle carry to win the round.
Since the teams were un-even, after each round the team of 5 red-rover called one pax from the other team to their side for the next round.
Team totals and exercises for each round
Round 1–500 curls–team Coco
Round 2–500 overhead presses–team Solo…barely
Round 3–500 GlobeTrotters–team Solo
Round 4–500 Squats–Team Coco
Round 5–200 Manmakers–Team Solo…even barelyer
Round 6–1000 flutter kicks–team Solo in a landslide.
Shoulder carry schlep the blocks back to teh shovel flag and ended with a COP of block-incline merkins to 100.
COR, NOR. Footloose gave a great, sincere 6.
Prayers for Mosaic Ministries Christmas shop event today, caroling, our boy Bongo with his knee issue, and many friends/relatives undergoing or recovering from medical procedures.
It was an Honor and a Joy to participate with, and lead such a fine group this morning.
Coco out.
Fortress Preruck (or Prerun):
QIC: Jimmy Dean
PAX: Jimmy Dean, Huffy, Casper, Flo, Tupac, Lyman, Lonzo, Barney
Guys ran or rucked for about 45 minutes before returning to the Fortress so YHC could set up for the beatdown.
Chutes And Ladders
QIC: Jimmy Dean
PAX: Jimmy Dean, Huffy, Casper, Tupac, Lyman, Lonzo, Fat Thor, Bourbon, Landslide, Peach, Raven, Hannibal, Chit Chat
After going over the mission of F3 and the 5 core principles, the PAX got to work. We played a life-sized version of Chutes and Ladders where each cone had an exercise and some had chutes or ladders. Each team got through about 3 times before time was called.
In the COT, prayers were lifted up for our two regions to be more unified, for our families and those needing help during the holidays.
Always an honor to lead this group of men! Aye!
Q: Meatloaf
PAX: Fat Thor, Coconut, Barney, Rudy, Ringo, Mile High, Bellhop, Heisenberg
Start at 100m starting line
-50 Flutter Kicks 2:1
-Rifle Carry 100m to finish line
-20 manmakers
-40 block swings
Shoulder carry back to start line
-30 Mountain Climbers 2:1
-run lap
Repeat
12/11/21 – Leadership Ruck/Run
Q – Jennay/Van Gogh
AO – Smokehouse
Pax
– Jennay, Spaulding, Stark, Isosceles, Van Gogh, Smokey
Open – Mission/5 Core Principals/Disclaimer
Thang
Pax split up into 2 groups with 4 runners and 2 Ruckers and took off to see the town. Runners took what was likely not the most favorable route for traffic patterns and mysterious vans that passed on one too many occasions, but all made it back safe.
Close – NOR – COR – COT
PAX: Charmin, oil change, radio, Huckleberry, Landslide, Hannibal, Woodstock
QiC: Woodstock
Q rolled in in customary hot fashion and jumped right into the 3Fs, Mission and Principles.
Dora style. Partner up. Stack both blocks in the middle.
50 absolution
100 burpees
150 bbsu
200 calf raises
250 merkins
300 leg raises
Team with 3 added 50% to each.
Work is done on one side. Cone on n the other.
Partner A begins to work. Partner b does 15 curls and then rifle carries to far side, sets down block and run back. Partner b repeats.
Partner a now runs to blocks, does 10 thrusters and rifle carries back then does work. Partner b repeats.
Whenever the blocks are near work, do 15 curls.
When the blocks are away from the work, do 10 thrusters before leaving.
No team finished. Next time 😁
Radio 6.
Per Huckleberry, next time I offer to give up a q he is taking it to avoid this.
Intro. 5 core principles. Mission.
Murph.
COT
Jennae, Lonzo, Mercy (q), footloose, Rudy, Isosceles
PAX: solo, reset, Hannibal, VanGogh
Q: VanGogh
Workout:
Rucked to the wall. Then we went down the ramp, did a loop around small circle and rucked back.
QIC – Stark
PAX – Flubber, Coconut, Landslide, Mile High, Spaulding
The Thang
Run to locations from a list at random. Today’s route was:
Christmas Skeleton to Milestone Park to Grace Church to Lamplight to Flotsoms to Odeer and back to Levy.
COR, NOR, Landslide was the 6. Prayers for my mom who lost her mom 2 nights ago, Landslides MIL, and all of us at this time of year. Take time to hug someone.
Always an Honor
Always my Pleasure
~Stark
RPC Finisher Double Whammy
PAX: Everest, Chanel, Nimbus, Huck, Bellhop, Ponzi, Red Barron, Chit Chat, Charlotte, Lonzo-Q
Motivators
Jack webs: Merkins with horizontal raises
Flutter kicks
Jack webs: sit-ups and air presses
Kevorkian run
Circle of pain with Sandbag burpees for the PAX choosing exercise for others. The others did that exercise until the one with the sandbag did 5 sandbag burpee’s
COR, NOR, Red Barron was the 6 and told us he is thankful for being able to come out to F3 and thankful for everyday.
Closed with prayers for Woodstock, Mercy’s cousins family, Max with his new treatments, and that everyone stays safe and healthy through the holidays.
PAX: oil change, huckleberry, bellhop, coconut, fat Thor, fossil, radio, VanGogh
Q VanGogh
Workout
First station:
25 squats thrusters
25 kettle bell swings
25 sumo squats
50 Calves
Second station:
140 merkins. I’ll demo
Third station:
20 burpees
20 hand release Merkins
40 dips
20 derkins
Station Four
50 Squats
25 lunges 2 is 1
25 speed skaters 2 is 1
15 Step ups 2 is 1
25 Lt Dans
Station five
25 bent over rows
25 chest press
25 curls
25 Front arm raise
25 Overhead raise
Suicide after each round.
COT
6: Fat Thor
PAX: Griffin, Flubber, Raven, Jennay, Charmin, VanGogh
Q: Jennay and VanGogh
Workout:
25 Burpees
25 Absolutions
40 Side Straddle Hops
10 Kraken Burpees
Down and back Empty Wheelbarrow
40 Twinkle toes
40 Big Boy Sit-ups
40 Air presses
25 Lt Dans
25 Lunges
Down and back Sprint
After each goes does the round then team shoots ball until they make it or other team makes it. Once made other team did a workout as a punishment
6: Flubber
PAX: mile high, Lonzo, Bellhop, Landslide, Krabby Patty, Stark, Spaulding, Meatloaf, Rudy, Ringo, Charlotte, Footloose, Mercy, Lyman
Q: Isosceles
The Thang:
5 reps of everything, then it goes to 10,15,20, etc.
Movements:
Manmakers
Hangers (hang from pull-up bar, lift knees to 90° them lick legs out)
Pull ups
Dips (reps x3)
Then rifle carry block around playground about 60 yards away and back
Tried plus/delta in the COT, guys gave me feedback on what to keep (+) and what to change (delta)
12/16/2021 – Home Alone!:
Date: 12/16/2021
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park
Q: Solo and Bourbon
PAX: 6 Total – Huckleberry, Doubtfire, Callahan, Hannibal, Solo (Q) and Bourbon (Q)
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)
Beatdown:
• Warmup:
o Run to Hood Park and back
o 21’s when all are back to represent the most recent Home Alone movie released in 2021
• The Thang:
o 8 stations, perform the reps of the exercise at each station. Progress through the stations, run a lap, and repeato.
1. Step-ups on rock x 25/leg = Harry trying to walk up ice steps
2. Merkins x 40 = Harry putting burnt hands and face in snow
3. Australian Merkins x 25 = Marv pulling iron on face
4. Bear-crawl up ramp = Marv climbing up tar steps
5. Air Presses x 100 = Marv getting tarred and feathered
6. Burpees x 15 = the bandits avoiding the swinging paint cans
7. High jumps (Like plyometrics) the length of the sidewalk, with 10 dips on each bench = symbolizes bandits crossing high wire to tree house
8. Big Boy Sit Ups x 20 = the bandits in the flooded house next door
Count-O-Rama and Name-O-Rama
The Six: Callahan.
Announcements.
COT / Prayers and Intentions.
12/17/21 – Rabbit Hole
“Mountain Climbers”
PAX – Rudy, Fat Amy, Doubtfire, Stark, Heisenberg, Manchester, Apollo, Landslide, Footloose, Barney (Q)
Today, the PAX moseyed back to the hill, and practiced our Mountain Climbers.
We began with Himalayans(?), and Merkins in cadence, with planks in between.
We climbed the hill, and did more cadence work with Rudy Merkins, and Mountain Climbers.
We then ran down the back side of the hill, and around to the front of the hill with a “Lyman inspired Indian Run.”
This whole process was put on repeato, with Pickle Pounders, Glute Squeezin’ Mountain Climbers(AKA Badonkadonks), and maybe another plank position workout.
The PAX attempted to climb the Rabbit Hole, but we thwarted when the way proved too treacherous due to the wet leaves, and muddy landscape. So, obviously, the PAX climbed the mountain again, and went down the Rabbit Hole.
We finished with an ab circle, and COT – Manchester was the 6 on his second time out.
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Red Baron, Chit Chat, Everest, Huckleberry, Radio, Ponzi, Fat Amy (2.0s Super Villain and Silver Surfer), Lyman (2.0s Brick, Shield, Mario, Rubble)
QIC: Lyman
Conditions: clear and about 45 degrees.
Warmup: SSH in cadence
The Thang: Maumee Holiday Light Tour
Ruck to Conant Street. Stopped at every intersection for 20 Merkins and 20 Flutterkicks. Once on Conant, did 5 Squats at every lighted tree (approx 20 trees). Walked about three blocks, then turned at headed back to La Bibliotheca, stopping at one intersection for Merkins and Flutterkicks.
Countorama
Name-o-Rama
Super Villain was the Six (with help from Fat Amy)
Announcements
Ended in Prayer
Good times enjoying the lights and Christmas music. Thankful for the 13 HIM who joined me for a nice, easy ruck. T-claps to Radio for carrying his cinder block the whole way and to Huckleberry for showing my live ruck weight (Rubble) how to keep his hands warm. Have a great day, men!
Lyman
12/15/2021 – Hump Day
Date: 12/15/2021
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Solo
Odd warm morning! 57 degrees or so. rain held off until last ten minutes.
PAX: 8 PAX –Lyman, Bourbon, Lonzo, Gephetto, Mile High, Rudy, Meat Loaf, Solo
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)
Warmup:
Side Straddle Hops in cadence.
Beatdown:
•Deconstructed Burpees, motivator style.
Had 8 individual stations. rotated stations once the individual at the run station was able to run to a set point and back. Stations included: dips, calf raises, merkins, BBS, monkey humpers, crab humpers, run, and flutter kicks
Mumblechatter: extensive discussion on Q music choices. Not mine per se, but in general.
Count-O-Rama and Name-O-Rama
Learn about the 6th: Rudy.
Announcements.
COT / Prayers and Intentions.
12/18/21 – Red Ryder Memorial Ruck/Run
Q – Jennay
AO – The Fortress
Pax
– Ruck – Jennay, Flo, Tots, Reset, Meatloaf, Bourbon (run)
Open – Mission/5 Core Principals/Disclaimer
Thang
We did about 3 miles (6 for Bourbon) and carried a 40 lb weight for the entire time. Pax switched off carrying the coupon at random intervals.
Close – NOR – COR – COT
12/18/21 – Red Ryder Memorial Beatdown
Q – Tots/Jennay
AO – The Fortress
Pax
– Coconut, Huffy, Reset, Flo, Bouron, Tots, Stark, Fat Thor, Raven, Chit Chat, Meatloaf, Doubtfire, Jennay
Open – Jennay – Mission/5 Core Principals/Disclaimer
Thang
Tots – Opened with commemoration of beatdown to Red Ryder and put together a ruck-oriented challenge.
1 Mile Run
1 Mile Run w/ Ruck (40lbs)
25 Squats w/ ruck on right shoulder
25 Squats w/ ruck on left shoulder
1 Mile Run
1 Mile Run w/ Ruck
25 Squats w/ Ruck on right shoulder
25 Squats w Ruck on left shoulder
Close – NOR – COR – COT – The 6 was Tots
PAX: Smokey, flubber, Griffin, grantland, Venmo, Jennay, landslide, fat Amy, Lasso (FNG), Radio, bellhop, VanGogh
Q: Jennay, VanGogh
Warm up:
Mosey to b-ball court
Workout.
Kickball
For kicking team.
Get out: 25 Lt Dans
First base: 10 Bonnie Blair’s
Second base 20 squats
Third base: 30 calf raises
Home: 40 SSH
For fielding team.
First base: 10 Squats
Second base: 10 Monkey humpers
Third base: 10 Calf raises
Home: 10 SSH
Home run: 25 burpees
While waiting to kick:
1 Suicide.
Abs 25 reps each. (2is1 where needed)
Flutter kicks
LBCs
Crunchy frogs
V-Ups
American hammers
Imperial Walkers
Crab cakes
Big boy sit ups
Bicycles
Grantland is actually gauntlet. (Smokey’s 2.0)
12/20/2021 – Four Rounds with Casper and Bourbon Beatdown:
Date: 12/20/2021
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School
Q: Casper and Bourbon
PAX: 8 Total – Cinnamons, Geppetto, Barney, Lyman, Fat Thor, Meatloaf, and Casper (Q), and Bourbon (Q).
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
The Thang:
• Throwing it back to Iron Pax 2020 Week 0:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it
4 Rounds for time:
• 50 Air Squats
• 40 Big Boy Sit-Ups
• 30 Merkins
• 20 Bonnie Blairs
• 10 Burpees
• 400m Run
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Fat Thor.
• Announcements
• COT / Prayers and Intentions
Welcome to F3
Mission Statement
5 Core Principles
The Thang:
Rucked to Dam Mill and back 2.82 Miles
COT:
Defer till beatdown
PAX LIST:
Radio – Q
Hannibal
Welcome to F3
Mission Statement
5 Core Principles
Set Up:
Speaker for Christmas Music
Card with instructions
The Thang:
Each Pax completes the exercise corresponding to their answer
1. I (or my M) has completed all of our Christmas shopping.
a. Naughty – 5 Kraken burpees
b. Nice – 50 LBCs
2. I leave milk and cookies out for Santa.
a. Naughty – 20 donkey kicks
b. Nice – 30 air presses
3. I have actually given coal to someone in my family.
a. Naughty – 10 absolutions
b. Nice – 25 squats
4. Every time I Q’d, my backblasts were posted within 24 hours.
a. Naughty – 25 big boy sit-ups
b. Nice – 25 crunchy frogs
5. I will joyfully be present at my in-laws over the hoildays.
a. Naughty – 7 8-ct body builders
b. Nice – 7 inchworms
6. I spilled the beans about Santa.
a. Naughty – 20 Lt Dans
b. Nice – 25 speed skaters (2:1)
7. I let my kids open a gift earlier than Christmas Eve.
a. Naughty – 20 stump huggers
b. Nice – 20 plank jacks
8. I have headlocked someone into F3 this year.
a. Naughty – 20 supermans
b. Nice – 20 Captain Thors
9. I have/will help my M wrap the gifts.
a. Naughty – 20 diamond merkins
b. Nice – 20 wide merkins
10. I will surely spike some egg nog or punch at a Christmas party.
a. Naughty – 40 flutter kicks (2:1)
b. Nice – 20 Freddy Mercurys (2:1)
11. I have lived 3rd this month.
a. Naughty – 25 hand-release merkins
b. Nice – 25 merkins
12. I am going to participate in the Winter Challenge.
a. Naughty – 20 crab cakes (2:1)
b. Nice – 20 heel touches (2:1)
Now, have the Pax do the opposite exercises than what they did, but only half the reps (round down).
COT:
Announcements: Saturday Christmas AO’s closed, 2 options on Friday
PAX LIST:
Radio – Q
Hannibal
Crack Shot – 6
12/21/2021 – The Murph with Casper and Bourbon:
Date: 12/21/2021
Time: 5:30 – 6:15 AM
Location: MC2 – Monclova Community Center
Q: Casper and Bourbon
PAX: 8 Total – Lonzo, Fat Amy, Meatloaf, Footloose, Huckleberry, Mercy, Casper (Q) and Bourbon (Q)
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)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
Count-O-Rama and Name-O-Rama
The Six: Huckleberry.
Announcements.
COT / Prayers and Intentions.
Santa’s Got a Brand New Bag Ruck
Welcome
Mission
Principles
Pax
Bellhop
Hannibal
Hazmat
Reset
Raven
Flo (Q)
Rucked 2.9 miles carrying 25 (Santa’s favorite number) pound coupons from Santa’s brand new bag!
COR 6
Six was Reset
NOR
Announcements
COT
PAX: Lonzo, Fat Amy, Casper, Huckleberry, Mercy (Q)
Intro, 5 core principles, mission
Ruck – an out and back, over the Anthony Wayne Trail bridge, down into sidecut then turned back. Rainy and uncomfortable, but a nice time with the PAX. Tried to avoid puddles by staying on concrete. Not completely possible, but we avoided mud. It’s also nice to have a heat trap on your back during rucks.
COT
Mercy (Q), Lonzo, Huckleberry, Thai Guy, Casper, Runt, Footloose, Fat Amy.
Intro – mission, principles, intro
Quick full body stretching- this felt really good, and prob should do this more.
Mosey over to where Gap used to be. (What did Gap stand for when you were in high school?)
The format – Partner up; lunge walk or bear crawl to the established end point with your partner. If finish ahead of your partner, pick up the 6 or hold plank/Al Gore. With partner, complete the proscribed reps. After all have finished reps, Mary – flutter kicks, lbc, american hammers, and pickle pounders in cadence.
Pickle pounders were a PAX suggestion since we were on ground doing ab work in front of Victoria’s Secret. Thanks Lonzo.
We made it a point to stop in front of the local gym on the sidewalk to do reps and ab work. The gym opens at 0700, and we were there around 0655, in time to force people to watch us, while they waited for the gym to open. This included pickle pounders in cadence, and some car honks.
We need to do more work in front of the gym around opening time.
The reps – 200 merkins, 200 squats, 300 air presses, 200 imperial walkers, 200 calf raises.
We were able to get the ab workout at the very end of the beatdown while in the circle, to make it 4 full rounds (the final round included imperial walkers and calf raises).
COR, NOR, COT
Q: Meatloaf
PAX: Huckleberry, Solo, Lego, Everest, Charmin, Nimbus, Radio
Tabata: 20 exercises changed every 2 minutes
Merkins
Air Squats
LBCs
Carolina Dry Docks
Forward Lunges
BBSUs
Diamond Merkins
Lateral Lunges
Imperial Walkers
Tricep Dips
Jump Squats
Freddie Mercuries
Burpees
Leg Lifts
6” Hold
Backward Lunges
Plank
Hold Squat
Mountain Climbers
Air Presses
STATION ROTATION
12/22/21
PRE-BLAST:
Full body workout. No block. Vest friendly.
Welcome to F3:
Mission statement:
5 Core Principles:
Warm up: Meant to do Imperial Walkers, but did arm circles and SSH in cadence
The Thang:
We rotated through a variety of stations and did exercises at each station. List of exercises is below. Reps increased by 5 each round. 5 reps round 1 – 10 reps round 2 – etc…. 5 burpees every 5 minutes as well.
EXERCISES:
Duck Walk
Pull ups
LBC’s
Warrior Squat Lunges
Incline Merkins
Decline Merkins
Dips
Mosey. to the end of the lot and back
REPEATO
COOL DOWN:
Mosey down and back to end of the lot (twice)
COT:
Countorama
Nameorama
6 – FORGOT
Announcements
Prayer
PAX LIST:
Huckleberry
Mile High
Callahan
Jennay
Meatloaf
Fat Thor
Radio
Hannibal
Oil Change
Fat Amy
Footloose – Q
There’s No Return From (9)86!
QIC: Jimmy Dean
PAX: Jimmy Dean, Landslide, Lonzo, Mercy
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for Landslide’s mother-in-law and those who are sick.
Always an honor to lead this group of men! Aye!
THE THANG: We partnered up and played deconstruction of exercises coupled with catch me if you can. One guy did reps, the other jogged to far cone. When the guy is caught (or makes it to far cone), both return to start and flip flop. Once each guy did the exercise, they moved to the next.
Round 1:
· 5 Kraken Burpees
· 5 Burpees
· 5 Hand-Release Merkins
· 5 Sprawls (Up/Downs)
Round 2:
· 5 Captain Thors
· 5 American Hammers (2:1)
· 5 Big Boys
· 5 LBCs
Round 3:
· 5 Lt Dangers
· 5 Lt Dans
· 5 Bonnie Blairs (2:1)
· 5 Squats
Round 4:
· 5 Absolutions
· 5 Horsey-Ups
· 5 Stump Huggers
· 5 Supermans
Round 5:
· 5 8-count Body Builders
· 5 Burpees
· 5 Plank Jacks
· 5 Merkins
Round 6:
· 5 Jungle Squats
· 5 Jump Squats
· 5 Squats
· 5 Windmills (2:1)
Round 7:
· 5 Dancing Bears
· 5 Crab Cakes
· 5 Pickle Pounders
· 5 Monkey Humpers
Far Thor was the 6
Q: Smokey
PAX: Lonza, Charlotte, crabby patty, mercy, Woodstock
The Thang
25 Carolina dry dock
Suicide
25 Hand release merkins
Suicide
25 Rosalita
Suicide
25 Imperial walkers
Suicide
25 Squats with the block
Suicide
25 Twinkle toes
Suicide
25 Merkins
Suicide
25 American hammers
Suicide
24 spiced rum squats(12 each leg)
Suicide
Repeat
It’s always an honor to lead these guys
Training Camp: Rudolph’s Revenge BB
Welcome
Mission
Principles
Pax
Callahan
Doubtfire
Hannibal
Oil Change
Coconut
Reset
Mile High
Huckleberry
Thai Guy
Stark
Flo (Q)
The Thang
Warmup
SSH
Windmills
Arm Circles
HIIT/Tabata
40sec exercise 20sec recovery
Swings
Hammers
Merkins
Goblet Squats
Flutter Kicks
Presses
Deadlifts
LBCs
Rows
Lunges
Wipers
Curls
Run a lap
Repeato
COR 11
NOR
Six was Coconut
Announcements
COT
12/27/21
101 Ways to do Squats – Reboot
PAX – Meatloaf, Doubtfire, Woodstock, Fat Thor, Barney(Q)
30 Jungle Squats
25 Sumo Squats(w block)
20 Squat Thrusters(w block)
15 Narrow Squats(w block)
11 Squat Double Thrusters(w block)
Run a lap in between each round
Meatloaf 6
COT
Reindeer Games
12/24/2021
Rabbit Hole
Q:
Doubtfire
Pax:
Heisenberg
Stark
Stalker
Kragle 2.0 FNG (Michael Reed-son of Apollo)
Apollo
Lego
Broadway (Doubtfire 2.0)
Fat Thor
Mulan
Landslide
Primetime (Doubtfire 2.0)
Fat Amy
Footloose
Charmin
Solo
Hanibal
Chit Chat
Lyman
Huckelberry
Wipers
Ralphie (Andrew Stobinski Doubtfire’s nephew) FNG
Neo
Coconut
Biggie
Jennay
Cobra Commander
Callahan
Sherpa
Manchester
Fossil
Beaker
Bullwinkle FNG (Caleb Drage Heisenberg’s nephew)
Greeting
Mission
5 Core Principles
FNG?
Disclaimer/Modify
Credo: Leave no man behind/Leave no man where you found him
The Thang:
Mosey to base of hill. Pick up six
Count off in 4’s.
Each team will line up at the base of the hill and one pax per team will murder bunny up the hill and then return down using the stairs or any other creative and safe way you want to descend the hill with your cindy in tow. No throwing Cindy down the hill.
While that ONE pax is murdering bunnies, the remaining pax will be performing all of the work prescribed by the Q per round. There will be as many rounds as necessary to have every pax murder bunny up the hill. I’m anticipating 7 rounds.
The round ends when either the pax murdering bunnies returns, or the remaining pax finish the work.
Round 1: Pax run up the hill, down the back side and around the paved path to the “start/finish” line.
Round 2: Pax do 50 Lieutenant Dan’s each
Round 3: Pax bear crawl up the hill and crab walk back down. Do your very best to have only your hands and shoes touching the ground. It’s totally doable! You V You but push yourselves.
Round 4: Pax do 50 Mizer Merkins each and 50 Hermy Humpers each
Round 5: Pax do 100 Yukon Crunches and 100 Christmas Ball-busting Burpees collectively
Round 6: Got A Hole Lot Of Presents! Pax do 100 merkins combined then run up the hill and descend the Rabbit Hole “Chimney” while attempting to locate two painted “gifts” (Rocks spray painted red) and return to the “start/finish” line with the gifts.
Round 7: Santa Up & Down
Pax will climb up the Rabbit Hole and Army crawl down the hill. First team with all members across the finish line wins.
Mosey back to the Library and endex.
COT
COR
NOR
6-Lego
Fat Amy was announced as the Site Q of Rabbit Hole
Announcements
Prayer
Thanks to the mighty few who joined me this morning.
Mile High Q & 6
Lego
Radio
enjoyed the beat down.
Murph
Q – Jimmy Dean
Pax – Jimmy Dean, Meatloaf, Lyman, Stalker, Fat Amy
We came, we Murphed, it was good. 1 mile run (or 1.5 for Meatloaf), 100 pull-ups, 200 merkins, 300 squats, 1 (or 1.5) mile run.
Great to see my southern brothers!
5 HIMs got better today at the Levy.
Mile High Q & 6
Lego
Bourbon
Oil Change
Woodstock
Thank you all for the great effort.
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Everest, Lego, Huckleberry, Radio, Chris “Jug” Hatcher (FNG), Lee “Dynamite” Davis (FNG) Solo (Q)
Conditions: clear and about 40 degrees. Ground was a little damp from rain.
The Thang: F3 Days of Christmas- workout based on 12 days of Christmas song. So round 1 is just exercise #1. Round 2 is exercises #1 and #2. Number of reps corresponds with the exercise number.
Definitions:
Dancing Bears: in Bear walk position lift R leg and L arm off ground to uncomfortable position. Repeat with opposite legs and arm. 2 is 1.
#1- A plank jack in a burpee
2- bench dips
3- merkins
4- Lt. Dans
5- Bear Walk
6- LBC’s
7- Flutter kicks
8- Mountain Climbers
9- Dancing Bears
10- Carolina Dry Docks
11- Run (around parking lot)
12- Monkey Humpers
Countorama
Name-o-rama
Lego was the Six
Named 2 FNG’s
Announcements
Prayer
12/28/21 – Bogo Ruck
Q – Jennay
AO – Necropolis
Pax
– Jennay, Callahan, Stark, Reset, Huffy, Huckleberry, Isosceles
Open – Mission/5 Core Principals/Disclaimer
Thang
Pax started off from the Necropolis rotating carrying the coupons. In addition to the shovel flag, coupons that were carried were the following.
Cinder Block
30lb pancake sandbag
30lb dumbbell
Various pax carried the coupons in 3-minute intervals before switching out. At various times during the ruck, the Q would call out “Bogo Switch” at which point the pax would each carry 2 coupons for the 3 minute interval.
Jennay couldn’t get the group back in time, so we did the COR, NOR, 6 (Reset) and announcements while on the move.
Made it back for the COT.
Tues 6:15-7 12/28/21
Charmin Holiday Dump Truck
Q – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Pax: Bourbon, Huffy, Chanel, Huckleberry,
Exercises: 10min (1min each)
1. SSH
2. Jump rope
3. High knees
4. Mtn climbers
5. Alt. reverse lunge
6. Prisoner squat
7. Burpee
8. Butt kicks
9. Plank step out
10. Plank shoulder tap
Hip Strength: Seated Single Leg
1. Hold x 10 sec
2. Lifts x 10
3. Circle R x 10
4. Circle L x 10
With Coupon
1. Reverse Lunge w/ Raise 2 x 12
2. Top Tap Side Raise 2 x12
3. Floor Tap DB Curls 2×12
4. Pushup w/ DB Row 2×12
5. Mtn. Climbers 2×25 each
6. 15 – Sit with legs up, press coupon
7. 25 -American Hammer
8. 25 – Bridge with coupon
1. 10 Mr. Miyagi Plank (swipe hand in front)
2. 10 plank diagonal (arm and opposite leg)
3. 20 Alt Toe Touches
4. 20 Plank Reaches
Stations:
1. Merkins
a. 10 Fist Tricep Ext.
b. 10 Bounce (Alt mid, wide)
c. 10 X
d. 10 Side to Side
e. 10 Staggered
2. Animal
a. 15 Animals
b. 15 Bear Crawl to Crawl Bear
c. 15 Explosive Leg Tucks
d. 15 Carolina Dry Dock w/ Kick Back
3. Planks
a. 15 Plank with Twist
b. 15 Plank with Reach
c. 15 Side Plank (Alternate Knee to Toe)
d. 15 Side Plank Hip Raise
e. 15 Side Plank with Reach Unders
DID NOT DO: EXTRA
Ab Circuit: 25 each
• In & Outs
• Bicycles (each way)
• Crunchy Frog
• Wide leg or cross leg sit ups
• Fifer Sissors
• Pulse Ups
• 100 – American Hammer (1 is 1)
Prayer Intentions – Covid, homeless, military
Always a Pleasure and an Honor!
Today 4 HIMs got a little stronger and, maybe a little faster.
Mile High Q and the 6.
Doubtfire
Lonzo
Barney
Always good to hang out with the boys from Maumee.I am glad I made the trip across the river.
Its worth the swim.
12/29/2021 – The Climb:
Date: 12/29/2021
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park
Q: Bourbon
PAX: 4 Total – Huckleberry, Huffy, Radio, and Bourbon (Q).
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
The Thang:
• Warmup with Motivators.
• Followed by a jog around the ¾ mile loop
Beatdown:
• The Climb:
o Mosey to the small hill to the side of the YMCA
o PAX start at the near side of the base of the hill, perform reps of exercise; run to top of hill, perform 3 burpees; run to base of other side of the base of the hill, perform reps of exercise. Repeato
• 11’s with merkins and jump squats
• One merkin at base of hill, run to top of hill and do 3 burpees, run down hill and do ten jump squats, run back up hill, 3 burpees, run back down to start point and repeato with the same sequence, but progressing through elevens.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Radio.
• Announcements
• COT / Prayers and Intentions
Welcome
5 Core Principles:
COUNTORAMA
EXERCISES DEMO
WARM UP:
SSH in cadence to 15
Imperial Walkers in cadence to 15
The Thang:
On Your Own: Do a leg exercise followed by a 20-30 yard run and back. Move on to next exercise. At the end of exercises…. repeat. We did 30 or so reps of each exercise.
EXERCISE LIST:
Squats
Lunges 1:1
Monkey Humpers
Hello Dolly
Baryshnikov Squats
Alternating Side-Lunge w/ Jump Squats 1:1
Warrior-Squat Lunges (Oh Hey’s)
Box Cutters
Bobby Hurleys
Plank Fonda 1:1
Cross Reach 1:1
Wall sit
COUNTORAMA
NAMEORAMA
6 – Woodstock
FNG
Announcements
Prayer
PAX LIST:
Meatloaf
Woodstock
Fat Amy
Huckleberry
Barney
Stalker
FNG – Fiddler (Frank Walls or Long?)
Footloose – Q
PAX: mile high, Van Gogh, Raven, Thai Guy
Q: isosceles
The Thang:
Mosey and warmup in two spots. (Exercises were side straddle hops, Peter Parker’s, and harry rockets then John travoltras, Bobby Hurley a, and surfer get ups.
Two squares inside of each other. Idea is to get the heart rate up and don’t let it stop. Partner up, one guy does the big square while the other does the small square. When finished, do 10 burpees together.
16ft square movements
Bear Crawl Merkins (3 bear crawl steps then merkin)
Broad Jump
Dragon Walk (moving Peter Parkers)
Murder Bunnies
Ape Hops
36ft square movements
Karoke (2 laps)
Lunges with kick
30 High Knees btw each cone
Tail draggin Duck walk
Skiers (hop forward going side to side, move the hips)
Boom Shaka Laka
QIC: Jimmy Dean
PAX: Jimmy Dean, Callahan, Doubtfire, Stark, Bourbon, Nitrous, Chit Chat, Hannibal, Dutch
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for the intentions of our hearts and military. We honored Red Ryder with 40 merkins as today would’ve been his 40th.
Always an honor to lead this group of men! Aye!
THE THANG: Laundry list of exercises and reps with a caveat to cut down the number of reps if the Pax chooses.
Option 1 – run halfway up the steps to cut off 5 reps.
Option 2 – run all the way to the top of the steps to cut off 10 reps.
Pax could break the reps at any time to take 1 option per exercise if wanted. Pax can do full reps of exercise without running. Pax could NOT take both options to eliminate 15 reps of any exercise. On 2nd pass of list, Pax could NOT use the 10-rep discount.
Laundry List of Exercises:
● 20 absolutions
● 50 LBCs
● 25 squat jumps
● 20 inchworms
● 50 big boys
● 50 SSH
● 25 hand-release merkins
● 30 Flutter kicks (4:1)
● 20 Lt Dans
● 25 donkey kicks
● 30 imperial walkers (2:1)
● 20 stump huggers
● 30 American hammers (2:1)
● 30 mountain climbers (2:1)
● 25 diamond merkins
● 25 crunchy frogs
● 25 calf raises
● 20 merkins
● 30 ninja squats (squat with kick, alternate leg)
● 40 supermans
20 seconds on 10 seconds off HIIT workout. A little bit of this. A little bit of that. A little bit of running.
PAX on hand:
Bourbon
Chanel
Solo
Meatloaf
Huckleberry
Dutch
Charmin
Bob Vance
Belding
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
COUNTORAMA
EXERCISE DEMOS:
WARM UP: In cadence:
Arm circles
Chain breakers
SSH
The Thang:
PAX complete same exercise as they move up the ladder. Run to 1st cone. 3 reps at first cone then back to start. Run to 2nd cone. 6 reps at 2nd cone, then 3 reps at 1st cone then back to start and so on to 12.
ALSO: 5 Burpees Every 5 Minutes
LADDER:
CONE REPS
Start
1st 3
2nd 6
3rd 9
4th 12
Exercise List Activity to next cone
Merkins Run
Curls Rifle Carry
Warrior Squat Lunge (1:1) Run
Over-head press Rifle Carry
Freddy Mercury (2:1) Run
Bent-over Rows Rifle Carry
Alternative exercises were provided: Air Presses, LBC’s, Shoulder Taps
COOL DOWN:
MOTIVATOR
COT:
Countorama
Nameorama
6
FNG’s – 3 today!
Announcements
Prayer
PAX LIST:
Footloose – Q
Raven
Woodstock
Callahan
Fat Amy
Biggie
Huffy
Chit Chat
Meatloaf
Bourbon
Heisenberg
Stalker
Reset
Picante
Sherpa
Hannibal
Flo
Isosceles
Mulan
Fossil
Apollo
Jennay
FNG1 – Wilson – EH’ed by Doubtfire
Charmin
Huckleberry
Tai Guy
Chanel
Mile High
Van Gough
Oil Change
FNG2 – Vespa – EH’ed by Doubtfire
Manchester
FNG3 – Gilligan – EH’ed by Doubtfire
Stark
Rabbit Hole Pre-Run
Q: Jennay/Stark
Pax: Jennay, Stalker, Stark, Fat Amy, Van Gogh, Bourbon, Chit Chat, Meatloaf
Open
Mission Statement
5 Core Principals
Thang
Pax all went for a run around the Blue Creek trail. Went back for 6 whenever necessary. Ended with about 4.5 miles in all. Met back at the parking lot so those of us who brought coupons could get them to the starting point for the beatdown.
Close
NOR, COR, 6 and COT
Stark
Coconut
Mile High
Spaulding
Venom
Stalker
I believe we have the 28th and the 21st in reverse order. I Q’d on the 21st but see the BB for the 28th listed there.
Raven
Van Gogh
Reset
Stalker
1/3/22
Q – Callahan
AO – Gauntlet
Pax – Spaulding, Fat Thor, Gepetto, Mile High, Woodstock, Iso, Radio, Houdini, Iso, Picante, Huckleberry, Callahan.
The Murph
COT
Q – Callahan
AO – Gauntlet
Pax – Spaulding, Fat Thor, Gepetto, Mile High, Woodstock, Iso, Radio, Houdini, Iso, Picante, Huckleberry, Callahan.
The Murph
COT
1/3/22
Capoot
PAX – Solo, Coconut, Rudy, Stalker, Stark, Bourbon, Barney(Q)
Episode 1 – Barneys Favorite Things
Barney loves to run, and this workout is awesome!
Also, the 14° temps caused us all to dress warm!
100 Merkins
2 laps
75 Merkins
3 laps
50 Merkins
4 laps
25 Merkins
5 laps
COT – Rudy 6
3Fs, mission, and principles knocked out.
PAX: Fat Thor, bourbon, chanel, raven, Spaulding, Woodstock
QiC: Woodstock
The warmup – ssh, windmills, arm circles front and back, overhead claps
The thang:
Paula 22 (forward), 21 (back)
Merkins/squats, mosy between
Lap around full parking lot
Flutter/plank jacks, nur forward bear crawl back
Lap
Let Dan(monkey humpers) / burpees lunge walk forward mosy back.
Lap
It was a glorious New Years Day morning filled with still drunk and/or hungover banter and work. Fantastic way to start 2022
Battlefield 1/1/2022
I don’t know about you, but I’m feelin 22
Huckleberry, Meatloaf, Mercy (q)
Intro, principles, mission
Stretch
Route 66 in parking lot. 10 merkins, bear crawl to next line, 9 merkins, bear crawl to next line, down to 1.
Lunge to Max Fitness
Format: circle up, assign 22 reps of 1 active exercise and 1 stationary exercise. 1 person does the active exercise while the rest do stationary. Pax take turns around circle until all have completed 22 reps of active exercise.
First round: 22 squats, hold al gore.
Second: merkin/ plank
Lt Dan/ Wall Sit
Air press/ Cherry pickers
Inch worm/ plank
Pickle pounder/ plank.
Pax tire of holding exercise, can rest by doing 5 burpees.
Lunge walk back
COT. Welcome to 2022
The Cannonball Ruck
Welcome
Mission
Principles
Pax
Hazmat
Huckleberry
Nitrous
Better Offer
Flo (Q)
Rucked 2.5 miles around, behind and past the fort. Then headed along the Maumee to Orleans Park. Back to the cemetery and endex at the fort. Carried two 15 pound cannonballs (kettlebells) and rotated them amongst the Pax.
COR
NOR
Six was Hazmat
Announcements
COT
Honored to lead!
12/4/22
The Murph
PAX – Mercy, Rudy, Lyman, Footloose, Meatloaf, Fat Amy, Barney(Q)
22° – everyone’s hands stayed warm enough.
COT was at Keener Park to accommodate 5:15 and 5:30 start.
PAX: Iso, coconut, landslide, dutch, oil change, fat Thor, van Gogh, Stark, Spaulding, mile high, Woodstock
QiC: Woodstock
The conclusion of the December 5k challenge certainly was interesting, and fitting. We ran on 11/30 right after an out of no where snow storm and turned the park track into a muddy trough. Times suffered but hey training for life isn’t always going to be dry pavement and sunshine.
It was fitting that today the entire track presented a new challenge – ice. The whole way around.
You forget how many dozens/hundreds of muscles go into moving your legs until you have a new challenge, and ice makes you use every last one of those little stabilizers.
Sometimes you get cocky and three ice reminds you it has nearly ended life on the whole planet multiple times but knocking you on your ass. You get up and keep going, just like when life knocks you on your ass or sends you sliding in a different direction. Sometimes you can’t go as fast as you would like, but the goal is to keep moving.
You just never know when or where you may need to run, so it’s great to be prepared. All that said, I still prefer to run on anything but ice and a little warmth never hurts 😉
Mile high with the 6. Strong COT.
POGO 40
Date: January 5, 2022
Location: Grantland
QIC: Geppetto
PAX: Jennay, Huckleberry, Stalker, Radio, Coconut, Geppetto, Solo
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm up:
(20) 4ct SSH (40 total)
The Thang:
Set up cones 40 yards apart
Start as a group at one end.
Forty seconds of exercise followed by a forty yard dash during a twenty second interval between exercises. Use the few extra seconds for rest. Begin the next exercise at the alternating set of cones.
Order of exercises:
POGO – Peter Parkers, Outlaws (Clockwise), Gas Pumps, Outlaws (Counterclockwise)
BLIMPS – Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats
BOMBS – Bonnie Blairs, Overhead Claps, Merkins, BBSU, Side Straddle Hops
Repeato – POGO, BLIMPS, BOMBS
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
Stalker was the six.
Announcements: H4H Playhouse Build goal is $6,000 to build two playhouses. Need 20 volunteers for June 2nd build. Lots of WC 2nd and 3rd F points available for this initiative. Mosaic has a dodgeball fundraiser opportunity. Details in Mumblechatter.
Prayers for Jennay’s wife Kelly. Prayers for my son Grant.
Moleskin/Spreadsheet from the Gloom:
Mid 30’s clear and windy.
Thanks to the 7 HIM who came out this morning.
1982 Playlist:
Every Little Thing She Does Is Magic – The Police
Don’t You Want Me – The Human League
Abracadabra – Steve Miller Band
Private Eyes – Daryl Hall and John Oates
I Can’t Go For That (No Can Do) – Daryl Hall and John Oates
Tainted Love – Soft Cell
Who Can It Be Now – Men at Work
You Can Do Magic – America
I Keep Forgettin’ (Every Time You’re Near) – Michael McDonald
Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Rudy, Meatloaf, Woodstock, Van Gogh, Lyman (QIC)
Conditions: windy and about 35 degrees.
Warmup: Motivators (10 to 1)
The Thang: Barney was supposed to inflict some cinder block torture on us, but messaged yours truly about 5am and asked for help filling in. It appears he caught some sickness from his son. I kept the block theme and threw together a few rounds of 11s: do 10 of first exercise, go 20yds via specified movement, do 1 of second exercise. Go back to start, do 9 and 2, 8 and 3, etc.
1: Goblet squats & Thrusters, move via Murder Bunny
Run Lap
2: Big Boy Sit-ups with block & Overhead Presses, move via Lunge Walk
Run Lap
3: Curls & Bent-over Rows, move via Rifle Carry
Run Lap
The Murder Bunnies ate up a lot of time, so we cut Round 1 short and ended up getting part way through Round 2 before time was up.
Countorama
Name-o-rama
Van Gogh was the Six
Announcements
Ended in Prayer.
Glad to help out, hoping Barney gets better quickly!
Embrace the Suck At the Commons -Another Huffy Production
PAX:
Stalker
Huckleberry
Charmin
Huffy
Started in the COT
F3 stands for: Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: If the stupid I bring is too stupid, modify!
Warm up: Motivators
Beat down was station work to the beatdown below.
Station #1
Rnd 1 – Kettle Block Swings 15
Rnd 2 – Stagger Squats (15 Each Side) 30
Rnd 3 – Curl – Press 20
Rnd 4 – Man Makers 10
Station #2
Rnd 1 – Merkins 30
Rnd 2 – Incline Merkins 25
Rnd 3 – Derkins 25
Rnd 4 – Dips 30
Station #3
Rnd 1 – Broad Jumps Round Trip 1
Rnd 2 – Calf Raise Jump Squats 25
Rnd 3 – Skip for Height (Round Trip) 1
Rnd 4 – Pivot Jump Shots (15 Each Side) 30
Station #4
Rnd 1 – American Hammers (2 is 1) 50
Rnd 2 – Alternating Jab Big Boy Sit-Ups 30
Rnd 3 – Wide Squat with Knee Tuck (15 Each Side) 30
Rnd 4 – Plank Jack Shoulder Taps (2 is 1) 25
Run A Lap to Station 1 (Every Round)
Repeato
When we finished all 4 rounds we did some work to AC/DCs Let There Be Rock (Guitar solos to singing). Started Plank to Merkins, the Squat to Jump Squat, then Plank to Merkin. Its a freaking long song.
We ended in the COT with Count-O-Rama to Name-O-Rama. Stalker was our 6. Awesome finally getting to know the HIM, the Legend, the Stalker!! We announce the Winter Challenge and closed in prayer. Everyone at this beatdown has pushed me farther, pulled me when I needed it, and has been a leader that I can try to become. I has an awesome time leading you HIMs!!
SMS Beatdown BB 🇺🇸
15F with brisk winds
Welcome
Mission
Principles
Pax
Huck
Raven
Van Gogh
Flo (Q)
Warmup
SSH 21
Windmills 11
Chainbreakers 11
Arm Circles
The Thang
40sec exercise 20sec recovery
3 Sets
Swings
Merkins
Squats
440 Yard run
3 Sets
LBCs
Flutter
BBSUs
440 Yard run
3 Sets
Swings
Merkins
Squats
440 Yard run
Six was Raven
COT
Wakanda 1/6
Landslide, Solo, Lyman, Mercy (q)
Intro and principles.
Wingin in!
The original q was unable to make it. And the fill in q did not show. In the original event description, a block was required and pullups were mentioned. Wakanda is the best place for pullups, and the site of the original Q’s first Murph.
So using that inspiration and our blocks, we headed to the pullup bars. Pulllups, merkins on the block, curls with block, squats with block. Round 1 was 1 rep of each. Round 2, 2 reps, etc.
We Went to round 15, took a lap and circled up with a deck of cards. Burpees, hand release merkins, lt dans, and we never pulled the 4th suit.
COT, prayer for everyone sick. Weigh the risks you are personally facing, walk to your doctor, etc.
Thankful for this group and the constant it is.
The wall was rocking with relays
The Q Mile high
Bourbon the 6
Stark
Hannibal
Isosceles
Coconut
Spaulding
Oil change
Fat Thor
Awesome work.
Relay Race
Jan 6, 2022
Temp: 19 degrees, feels like 7 degrees
PAX:
Stalker
Huckleberry
Charmin
Chanel
Fat Amy (Q)
Silver Surfer (Fat Amy 2.0)
Super Villain (Fat Amy 2.0)
Warm-up – Side Straddle Hops in cadence and leg stretches
The Thang:
Break into teams of 4
1 person runs a lap around library (.16 mile) while rest of team performs exercise.
Continue exercise until all 4 team members have completed a lap.
Once team finished, hold Al Gore until all teams complete round.
Exercise per Round:
1. Freddy Mercury’s
2. Kraken Burpees (burpee with 3 hand release merkins)
3. Scissor Kicks
4. Mario’s (Box jump up the stairs and back down)
5. Absolutions
Final Exercise: Jump Squat Holds (Ladder from from 10 to 1)
COT
Huckleberry was the 6
Fat Amy closed out with prayer for the men of F3 and our families.
PAX: Geppetto, Jennay, Spaulding, Flo, Stark, huckleberry, bourbon, VanGogh
Q: Flo and VanGogh
Went on a ruck or run and the Rucker’s talked about braveheart and leadership.
6: Huckleberry
Q: Meatloaf
PAX: Rudy, Landslide, Vespa, Stark, Fat Amy, Footloose
Thang:
Half mile warm up
*Stark practiced his new exercise for ~10 minutes
Another half mile lap
4 rounds:
10 Overhead Press
20 KB Swings
30 Bent Over Rows
THEN
Lunge ~40 yards,
Run half mile cool down
finished
What we did:
We rucked to the monument, and took the scary path on the West side to the base of the hill. We then retraced our steps.
The Pax:
Rudy – Queue
Footloose
Behr
Solo
Mercy
Cinnamons
Lonzo
Woodstock
Fat Amy
Burning Down the House at the Smokehouse – Another Huffy Production
PAX:
Huffy (Q)
Smokey
Fat Thor
Betsy Ross (FNG From Fat Thor)
Started in the COT
F3 stands for: Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: If the stupid I bring is too stupid, modify!
Warm up: Motivators
Beat down was station work to the beatdown below.
Station #1
Rnd 1 – Kettle Block Swings 15
Rnd 2 – Stagger Squats (15 Each Side) 30
Rnd 3 – Curl – Press 20
Rnd 4 – Man Makers 10
Station #2
Rnd 1 – Merkins 30
Rnd 2 – Incline Merkins 25
Rnd 3 – Derkins 25
Rnd 4 – Dips 30
Station #3
Rnd 1 – Broad Jumps Round Trip 1
Rnd 2 – Calf Raise Jump Squats 25
Rnd 3 – Skip for Height (Round Trip) 1
Rnd 4 – Pivot Jump Shots (15 Each Side) 30
Station #4
Rnd 1 – American Hammers (2 is 1) 50
Rnd 2 – Alternating Jab Big Boy Sit-Ups 30
Rnd 3 – Wide Squat with Knee Tuck (15 Each Side) 30
Rnd 4 – Plank Jack Shoulder Taps (2 is 1) 25
Run A Lap to Station 1 (Every Round)
Repeato
At the end of the beatdown we did some work to AC/DCs Thunderstruck (Plank to Merkin) and TNT (SSH to Burpee). Started Plank to Merkins, the Squat to Jump Squat, then Plank to Merkin. Its a freaking long song.
We ended in the COT with Count-O-Rama to Name-O-Rama. Fat Thor was the 6. He told us how F3 has helped him improve his fitness so he can enjoy activity with his son. We named Betsy Ross. We ended in announcement and prayer and wrapped it out. Props go out to Smokey for keeping this thing going and losing about 250 lbs. on the way!! Awesome to have you as a friend Brother!!
5 HIMs got better on a chili Monday morning, but WOW did they work hard.
Q Mile High and the 6.
Woodstock
Fat Thor
Rudy
Lyman.
thank you and Great effort.
Backblast for the Gauntlet 1/10/2022
PAX: Oil Change, Huckleberry, Doubtfire, Callahan, Dutch, Bellhop, Isosceles, Bourbon, Coconut (Q)
It was a balmy 18 degrees at go-time, with windchill down to 4-ish. Everybody came and left with warm hearts, if not faces and toes.
Intro–The mission of F3 is to plant/serve and grow small workout groups for men to invigorate male community leadership. There are 5 core principles. F3 workouts are
– open to all men
– free
– led in rotation by crazy guys that don’t mind the freezing cold
– always outdoors
– end in a circle of trust
THANG:
QIC set up a loop around the gauntlet parking lot with 7 stations. Goal is to complete 7 laps. every station is 7 reps of an exercise. Theme of the workout is “lucky 7s” with pax hoping to hit the ‘jack’pot. I like play on words…what can I say.
Moved into warmup straight away to keep pax moving and from getting frozen. For warm-up, we moseyed from station to station for everyones first lap together, and so that exercises could be demo’d.
1- groiners
2- chillicut (elbow plank) plank JACKS
3- absolutions
4- bonnie blairs
5- smurf JACKS
6- Lt. Dans
Lucky 7??? a JACK web ladder (Jack Webb is equal numbers of merkins followed by air presses, typically done from the knees) to 7. So 1/1, then 2/2, 3/3 and so on up to 7/7
The workout–complete 6 more loops to finish with 7 laps of 7 stations with 7 reps each time, including the jackpot ladder to 7 of Jack Webbs. Most PAX finished their 5th or 6th lap, but everybody kept moving and away from frostbite. There was also some terrific mumble chatter going on.
COT with Doubtfire 6
Doubtfire just returned from the FL Keys on vacation. He described how he was moved and a little bit FOMO’d to read about the boys back home posting in the frigid temps and putting up pics of ice-beards. Just goes to show what kind of strong community F3 builds.
Prayers for Dallas, who recently and unexpectedly lost his son.
We did a decontructed Murph plus some other miseries such as motivators.
Fat Amy
Thai guy
Rockwell (Kotter)
Runt
Mercy
Lonzo
Woodstock
Bear (Footlose’s 2.0)
Cinamons
Wipers
Solo
Footloose
Stalker
QIC – Stark
PAX – Geppetto, Raven, Flo, Huckleberry, Bourbon, Jennay, Oil Change, Landslide, Coconut, Van Gogh, Spaulding
The “Double Cross”
Setup Cones in an X. Diagonals approx. 50 yards apart. Ends About 25 yards.
The THANG: “Movement” across top of the X, Perform work at other end, SPRINT the X shape across the diagonal to far cone, bear crawl across bottom of X, perform work, run down diagonal, lather rinse and repeato! But the catch, each time you perform work you add 2 reps. Ladder up! Oh and you have a partner starting at opposite end of the X and race to the middle!
(3) 15 min rounds
Round One “Surf and Smurf”
At each of the 2 Work Stations you perform:
Surfer Get Ups and Smurf Jacks. Start with 2 Surfers and 12 Smurf Jacks. The 4 and 14, 6 and 16, so on
Movement – Bear Crawls
Round Two “Ass Slap’n and Hand Clap’n”
At each of the 2 Work Stations you perform:
Ass Slap’n and Hand Clap’n Merkins and Ass Slap’n and Hand Clap’n Squats. Start with 2 Reps of Each, then ad 2 reps each time.
Movement – Lunge Walks
Round Three “Burp-solution”
This one was just silly. 2 Burpees and 2 Absolutions at the work stations.
Movement – Burpee Broad Jumps
COR, NOR, Spaulding was the six. Cold, but dang fine morning to be out here. Geppetto with the Tclaps. When all of us were dogging it on the sprints across the diagonals, he ripped through his sprints on the first round. After that, we ALL picked up our game on the Sprints.
Always an Honor
Always a Pleasure
~Stark
QIC – Stark
PAX – Van Gogh, Coconut, Bourbon, Huckleberry, Woodstock, Dutch, Doubtfire, Mile High, Spaulding
Run about 5 miles with 3 hills at Hood Park and 3 Hills at Maple Street. Had some fun trying to get the radar speed sign up to max. Spaulding and Van Gogh topped us out at 18 MPH!
Mazey (Cocos pup) rocked an awesome ice beard.
COR, NOR, Doubtfire with the six.
Always an Honor
Always My Pleasure
~Stark
Ruck It – No Coupons – Another Huffy Production (Temp 8 Degrees F)
PAX:
Flo
Reset
Huffy (Q)
Burning Down the House at the Smokehouse – Another Huffy Production
PAX:
Huffy (Q)
Smokey
Fat Thor
Betsy Ross (FNG From Fat Thor)
Started in the COT
F3 stands for: Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: If the stupid I bring is too stupid, modify!
Ruck:
Speed Ruck to the Maumee Canal Locks and Back
Ended in the COT. With only 3 we skipped the Count-O-Rama / Name-O-Rama. Did announcements and Prayers and went to meet with Doubtfire at Panera for some 2nd F. I appreciate Flo and Reset as Brothers and Friends. Awesome hanging with you gents is the Frozen Gloom!!!
Grantland was alive and class was in session, with 6 HIM getting better. to include an FNG.
Mile High the Q and the 6.
Huckleberry
Fat Thor
Radio
Van Gogh
FNG- Gamma Ray
Great work Gentlemen and as always it was an honor to lead.
The 1.11 Murph took place in 10 degree weather and was joined by the following HIM:
Stalker
Lonzo
Rudy
Solo
Mercy
Picante
Meatloaf
PAX: Meatloaf, Lyman, Mercy, Rudy, Solo, Landslide, Footloose, Lonzo – Q
Warm-ups: Michael Phelps, and arm circles.
The Thang:
I used my M’s workout from the night before, it was the FiA winter challenge kick-off…with small modifications.
Pair up, one person did the Holds while the other ran to cone and did the exercise, then switch. 22 reps of each exercise
Hand stand – Carolina Dry Docks
Wall sit – Sumo Squats
Plank – Plank Jacks
Boat (Vup arms out hold) – Burpees
Canoe (legs out hold) – Glute Bridges
Left side Plank – Froggers
Right side Plank – Diamond Merkins
Ring of fire – Raggedy Ann’s and Star Jumps until we got to 365
COT, COR, NOR, Solo was the 6 and he told us he keeps coming out because all of the PAX motivate him to do so.
Closed with a short prayer.
Covering the Commons Commons -Another Huffy Production
PAX:
Red Baron
Ponzi
Huckleberry
Hannibal
Huffy
Started in the COT
_F3 stands for: Fitness Fellowship Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Core Principles:
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
-Disclaimer: If the stupid I bring is too stupid, modify!
-Warm up: Side Straddle Hops, Chain Breakers, & Windmills
-The Beat down
Kettle Bell Swings 20
Calf Raises 30
Side Shoulder Raises 15
Sprint
Curl Burnouts 10-low,10-High,10-Full 30
Step Ups 30
Side Shoulder Raises 15
Lap
Merkin Cycle (15-Decline,15-Incline 15-Standard) 45
Jump Squats 25
Front Shoulder Raises 15
Sprint
Militaty Press 20
Fly Flutter Kicks 15
Bent Rows 25
Lap
Repeato
We made it through 2 complete rounds of the Beatdown and ended in the COT with Count-O-Rama to Name-O-Rama. Red Barron was our 6. While others his age are slacking and playing video games he’s out with us in the gloom getting after it. Nice to hear we share a passion of history and in particular the WWs. I am excited to see the man God created you to be Brother!
We announce the Winter Challenge and closed in prayer. Great work tonight gents. With such a late posting, to get 5 PAX out is Awesome. Thanks for covering my 6 and getting work in on such short notice.
Backblast – January 13, 2022
AO: The Yard – Rossford Marina – Rossford, OH
QIC: Geppetto
PAX: Dutch, Raven, Van Gogh, Geppetto
Workout: Come to The Yard, Dutch
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warm Up all 10 count in cadence: Side Straddle Hops, Windmills, High Knees
Mosey to Basketball Court
Hard surfaces were a little slick so we performed the workout in the grass area next to the basketball court.
The Thang:
Elevens: Round One – Merkins and Squats. Round Two – Bonnie Blairs and American Hammers. Round Three under pavilion – Dips and Decline Merkins with five steps ups as transition. Truncated Round Four – Big Boy Sit Ups and Burpees
Time was called and we mosied back to the parking lot for:
Count-O-Rama – Four
Name-O-Rama
Circle of Trust
Sharing of the six – Geppetto – EH’d by Colonel, been in a rut lately but this group motivates me to try and get back on track.
Announcements: Playhouse Build opportunity, Winter Challenge in full swing.
Ball of Man – Prayers for Van Gogh’s family as they anticipate the birth of their 2nd child, Raven’s sister who had Covid, Dutch’s ankle.
Spreadsheets from the Gloom: High 20’s. Slick. Tried to stay off the pavement as much as possible.
It was an honor to lead.
Welcome
F3 Mission & Core Principles
PAX: Rudy, Woodstock, Lonzo, Huckleberry, Landslide, Fat Thor, Lyman (QIC)
Conditions: 33 degrees.
Warmup: 20 Side Straddle Hops in cadence, 15 Burpees in cadence
The Thang: divided into two teams. Ones started at Station 1, Twos started at Station 3, rotated through stations for the duration.
Station 1:
15 Block Squats
15 Block Calf Raises
15 Lt. Dans
Repeato x3
Rifle-carry Block to Station 2
Station 2:
15 Tricep Dips
15 Curls
15 Horizontal Press
Repeato x3
Lunge-walk with block to Station 3
Station 3:
15 Hello Dollies
15 Block Sit-ups
15 Block flutterkicks 2:1
Repeato x3
Rifle-carry block to Station 4
Station 4:
15 Merkins
15 Chest Press
15 Carolina Dry Docks
Repeato x3
Murder Bunny to Station 1
Countorama (7)
Name-o-rama
Landslide was the Six
Announcements
Ended in Prayer.
As always, a privilege to lead the leaders.
Lyman
BB for the Wall on 1/13/2022
PAX (11): Mile High, Solo, Hannibal, Spaulding, Bellhop, Callahan, Doubtfire, Oil Change, Stark, Isoceles, Coconut (Q)
Intro–The mission of F3 is to plant, grow, and serve small workout groups for me, to invigorate male community leadership.
5 core principles: Open to all men, Always free, Always held outdoors, Led in rotation by participants, ends in a circle of trust.
Today’s workout is a tribute to our man Callahan, who was scheduled to Q, but sought a pinch-Q so he could attend to family responsibilities. Always the right choice to make, so your QIC was honored to step in.
THANG:
Warm-up with Burpees in ‘accelerating cadence’. Started off really slowly, so that each move was distinct, then gradually sped up, so that burpee#7 was fast, even for the burp-meisters in the group.
The workout was a simple Tabata–90s on, 30s rest, using TOMMY CALLAHAN GEARY as an acrostic source for the exercises.
Twinkle Toes
Outlaws
Mike Tysons
Monkey Humpers
Yves Poll (backwards running)
Crab Cakes
Ape Hops
Lunges
Leg Levers
Absolutions
Hillbillys
Alligator Merkins
No Surrenders
Gas Pump
Explosion merkins (essentially plyo-merkins, but modify with Kracken merkins if necessary)
Aussie Snow Angels
Rosalita
Yves Poll
COT. Callahan gave a moving 6. He was present because COVID nixed his wife’s travel plans for the family priority that came up.
Focused breathing and thoughts on living 3rd.
Honored to lead and participate.
We had 9 hardy men arrive for a wonderful, simple beatdown! They were Michael Doubtfire Dushane, Steve Footloose Mohr, Jason Fat Amy Nofziger, Ryan Apollo Reed, Todd Nitros Armbruster, Aaron Gilligan Wilson, Mike Manchester Detrieck, Ben Rudy Hoipkemier and the Q, Mark Landslide Trimble.
The work out was simple. We ran to the hill, did 20 burpees, ran up the hill, did 20 starfish sit-ups, ran down the hill and did 19 burpees and then back up the hill to do 19 starfish sit-ups. We did this back and forth in a descending order of reps until time stopped us. We ran back to the parking lot where we had a merkin circle where we did 67 merkins as it is my 61st birthday and Nitros’ 67th birthday today. We ended in a circle of trust.
Dutch-less Double Dip BB
Welcome
One FNG
Mission
Principles
Pax
Stalker
Everest
Charlotte
Huckleberry
Coors (FNG)
Lonzo
Spiderman
Black Spider
Flo (Q)
Warmup
SSH
Windmills
Arm Circles
The Thang
Five double sets of exercises
40 sec on 20 sec recovery
Swings/Squats
Merkins/Rows
Flutter Kicks/Hammers
Press/Curls
Lunges/Calf Raises
Three sets of each pair then run a lap around the building
COR
NOR
Six was Lonzo
Announcements
COT
Honored to lead!
Welcome
5 Core Principles
Countorama
Rucked towards and across Monclova road and came back same way.
Nameorama
PAX LIST:
Footloose – Q
Mercy
Lego
FNG – Hot Hands
Cinnamons
Huckleberry
Lonzo
WEBSITE POST:
Welcome to F3
5 Core Principles
Countorama
Warm up:
SSH (in cadence)
Twist and Pivot (in cadence)
Arm circles (on own)
The Thang:
A.L.A.R.M – 30 reps of each exercise. A=arms. L=Legs. A=Abs. R=Run. M=Merkins. Exercise list is below. Picked up the 6 after each round. We did rounds 1-4, then repeated round 1. Finished with 2 rounds of decline-diamond merkins and incline merkins in a circle and counted off by 1 until 30.
ROUND 1:
1- legged Curls (w/ block) (15 each leg)
Side-Lunge Jump Shots (15 each side)
LBC’s
Run to C5 and back
Decline Diamond Merkins
ROUND 2:
Overhead press in squat position (w/ block)
Oh-Hey’s (15 each side)
Hillbilly Walkers (15 each side)
Run to C5 and back
Alternating-hand Merkins
ROUND 3:
1-legged dips (w/ block) (15 each leg)
Monkey humpers
Penguins (heel touches)
Run to C5 and back
Decline Merkins
ROUND 4:
Inch Worm (no merkin)
Lunges (15 each leg)
Big Boy’s
Run to C5 and back
Incline Merkins
COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Cinnamons
Lonzo
Huckleberry
Runt
Lego
Lyman
Mercy
FNG – Hot Hands
Leadership Ruck: Passing the Torch
Ruck PAX:
Geppetto
Solo
Reset
Flo
Huffy (Q)
Run PAX:
Spaulding (Q)
Stark
Callihan
Jennay
Isosceles
Bourbon
Started in the COT
F3 stands for: Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: Modify if you so desire.
We ended in the COT with the runners. Proceeded with the Count-O-Rama to Name-O-Rama. Callihan from the runners was our 6. Talk about a motivational leader, Calilihan is just one of those people who naturally leads men to growth. I am blessed to have you as a friend and F3 Brother. We ended in prayer for those fighting with Covid. Please God give them the strength to survive and flourish.
Welcome
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up:
One lap around track
SSH
Arm circles and Michale Phelps
The Thang:
Tabata: Do 8 rounds of the same exercise in 20 second intervals followed by a 10 second rest (STATIC HOLD). 1 minute (rest/mosey: like around the pond at the Battlefield or around the median at Wakanda, etc….) after the last round. Switch to a new exercise and do 8 rounds in the same intervals.
Exercises:
Alternating-hand merkins
Curls
LBC’s
Decline Diamond Merkin
Leg Raises
Rows
Step ups with Air Press
Countorama
Nameorama
6
FNG (none)
Announcements
Prayer
PAX LIST:
Footloose – Q
Woodstock
Coconut
Chopstick
Barney
Welcome to F3
Mission Statement
5 Core Principles
Demonstration of exercises
Explanation of event
Warm Up:
Motivators from 10
Short mosey to starting line
Set Up:
4 lights in a line
Distance 30 yards
The Thang:
PAX split into teams of 2. While one partner would perform an exercise, the other partner sprinted 30 yards did 5 burpees and sprinted back. Then switch. Continue to count together until 50 of each exercise was completed
Partner Exercises:
R – Reverse Lunges (2-is-1)
A – Absolutions
D – Lt. Dans
I – Inchworms
O – Overhead Clap
REPEATO to 100 reps
COT:
Announcements: Radio is new Site Q for Gauntlet, Playhouse build, Winter Challenge, CSAUP Ruck events
Prayers: Prayers for Flubber’s family as they wait for his father to make a recovery. Prayers for those enduring the cold and dealing with sickness.
PAX LIST:
Radio – Q \ 6
Mile High
Dutch
Landslide
Bellhop
Lego
Geppetto
Solo
Isosceles
Charmin
Callahan
Huckleberry
Bourbon
Nitrous
Pass the Torch
PAX:
Co Qs Doubtfire and Spaulding
Fat Thor, Radio, Coconut, Bourbon, wipers, space Cowboy, Jennay, Solo, Geppetto, huffy, charmin, Isoscoles, Chitchat, Heisenberg, Fossil, Stark, Callahan
The Thang:
Literal passing the torch workout with relays
First round line up in two groups each person 10 feet apart. Passing a Cindy from one person to the next. Everyone is doing squats until they get Cindy then they do big boy sit-ups. The Cindy goes to the end and back once a pax gets the Cindy again they switch back to squats. The team to win the relay did 5 burpees the team who lost did 10 burpees.
Second round, same set up. But the movement between pax was murder bunnies. Same punishment as first round.
Round three and four change teammates and doing a 50 yard relay. 2 teams, half on one end and half on the other. Sprinting with a torch in hand back and forth until everyone has gone. The pax does merkins on one end while they wait their turn and Lt. Dans on the other end as they wait. We did two rounds of this with burpees as punishment.
Round five: split teams I. Half 39 and under vs. 40 and over. Longer relay race each time a teammate finishes the pax would switch to flutter kicks then to burpees. LT. Dans for punishment 10 to the losing team, 5 to the winners.
Strong finish: Cindy circle- all pax squat in a tight circle and pass a cinder black around- start with one Cindy and add two more as we go. Next the pax sat in a circle with feet up and passed the Cindy around adding two blocks as we could.
Finished with the COT and transfer of site Q from Doubtfire to Spaulding.
I am extremely grateful and proud to lead this group whenever I can. Being a site Q for the first time in 4 years will be a new challenge I am happy to except.
PAX: Oil change, better offer, Lego, flo, Huckleberry, isosceles, FNG “Fly Over”, Woodstock
QiC: Woodstock
FNG eh’d by Better Offer
Route was Down Indiana to 25, 25 to behind the fort,up and down the hill, then around the back of the fort and up by the visitor center.
Total distance was 2.4 miles.
Sandbag handoffs after 10 squats for pavement part (80 ruck squats, 20 with ruck and bag).
At hill first time cresting did 10 cadence merkins, 7 burpees.
everyone got a turn under sandbag up and down the hill, call it 4 trips each way.
Cot – FNG named, prayers up for Covid and our troops.
PAX: Mercy, Meatloaf, Lonzo-Q
We did “THE MURPH” again. See above for work, plus a little extra on each run. Much warmer than last week.
COT was short and closed with a prayer.
Charmin Basics & Skips
Charmin – Q
PAX:
Solo, Mile High, Landslide, Bourbon, Stark, Stalker, Coconut, Dutch, Doubtfire
3.8mi Total
.5mi warm
Drills – Ankling, A Skip, B Skip, C Skip, 2 striders
3mi tempo focus on light on feet
Ab/Core/Hip flexor work – in and outs (25), bicycles (25 each way), straight leg lifts
Stretch 3min
6th – Stark
Prayers – Flubber’s dad – Covid, Landslide mother in lawn, Cobra’s wife Aly – Covid, Doubfire’s wife – Judy, homeless and all those sick/hurting.
Always an honor
F3 Team Block Work
The Commons
1/18/22 at 6:15 pm
PAX:
Ponzi
Radio
Chanel
Everest
Solo
Black Spider (2.0)
Spider Mon (2.0)
Lonzo
Coors
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Teams of 3 each with a Block each.
1,050 total reps as a Team at Cone 1:
50 Imperial Squat Walkers
100 Lt. Dan’s
150 Merkins
200 Big Boy Sit-ups
250 Pickle Pounders
300 Leg Raises
Team member A begins reps (above) while team member B:
15 Curls with Block at Cone 1
Riffle Carry’s Block to Cone 2
15 Overhead Press/Squats with Block at Cone 2
Runs back to Cone 1 to resume the reps started by team member A.
4. Team member A:
15 Curls with Block at Cone 1
Riffle Carry’s Block to Cone 2
15 Overhead press/Squats with Block at Cone 2
Runs back to Cone 1 to resume the reps continued by team member B.
5. Team member B:
Runs to Cone 2
15 Overhead press/Squats with Block
Riffle Carry’s Block to Cone 1
15 Curls with Block
COT: 6th was Black Spider (2.0)
Q: Meatloaf
PAX: Doubtfire, Dropout, Footloose, Mercy, Landslide, Lonzo, Lyman, Fat Amy, Woodstock
Ladder 5,6,7,8,9,10
Pull Ups
Tricep Dips
Mountain Climbers 2:1
Diamond Merkins
Q – Callahan
Date: 1.19.21
AO – Grantland
Pax – Radio, Huckleberry, Fat Thor, Oil Change, Jennay, Iso, Mile High, Solo, Nitrous, Bellhop, Callahan.
Cadence
Warm up lap.
Partner Work
One guy bear crawled and jogged
Other guy did work
Squats, flutter kicks, shoulder taps, burpees
After each round partners went a rode a slide together at Grantland.
COT
5 HIMs attended a solid beat down.
Mile High Q and the 6.
Bourbon
Woodstock
Lonzo
Landslide
Lots of running with 4 stations each set gets a little harder.
Fact, Woodstock tried to kiss me. Not sure if that should be recorded somewhere.
Breaking Thru Your Walls Beatdown – Another Huffy Production
PAX:
Bell Hop
Huckleberry
Hannibal
Huffy
Started in the COT
_F3 stands for: Fitness Fellowship Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Core Principles:
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
-Disclaimer: If the stupid I bring is too stupid, modify!
We warmed up with Side Straddle Hops, Hill Billy Double Taps, Crunchy Frogs then got to work.
The Beatdown: We did Station Work where we did all 3 activities before we moved to the next station.
Station #1
A Burpees 15 Reps
B Crunchy Frogs 25 Reps
C Step Ups / Box Jumps 20 Reps
Proceed up the Hill Side (Modify using the steps if necessary)
Station #2
A Superman Merkins 20 Reps
B Big Boys (Increasing Jabs, Start 1, Finish w/20) 20 Reps
C Dips 30 Reps
Lunge to the Corner
Station #3
A Pivot Jump Shots (15 Each Side) 30 Reps
B Decline Merkins 25 Reps
C Hill Billy Double Taps 25 Reps
Down Stairs and Ramp to Hand Rails
Station #4
A Australian Push Ups 20 Reps
B Incline Close Grip Merkins (on the bar) 35 Reps
C Underhand Australian Push Ups 20 Reps
Interval 2 Laps, Sprinting by the River, jog the rest of the way around, then to Station 1
We closed in the COT with the Count-O-Rama, Name-O-Rama. Hannibal was the 6. Hannibal is one of the most consistent HIMs and continues to lead by example. Its an honor to be your friend and F3 Brother! We ended in announcements and prayer. Please help us to be the men you created us to be and give us the strength to take the opportunities you give us to do good for You and our fellow man!!!
Pax:
Stark
Solo
Apollo
Hannibal
Manchester
Footloose
Doubtfire
Fat Amy (Q)
Warmup –Indian Run around the North pond
The Thang: Jack Rabbit Legs
Station Work – Conducted at North Shelter house
Rotate every 2 min, 15 sec rest to move
1. Squats with weighted bench
2. LL Cool J’s to cone and back (lunge, lunge, burpee, jump squat)
Run suicides (2 min)
3. Duck Walk + Crab Cake to cone & back
4. Jump Squat Hold (10 jump squats, hold squat for 10 sec, repeat)
Run suicides (2 min)
Cooldown – Indian Run around the pond
COT
Footloose (6) had great points on the brotherhood of F3. Was great male bonding morning… If you know what I mean.
QIC – Stark
PAX – Huckleberry, Solo
Ruck the River. 3 miles
Boom!
QIC – Stark
PAX – Huckleberry, Solo
4 rounds of each set, reps per degrees (invigorating 11 degrees today)
Jungle Boi
Monkey Humpers
Raggedy Annes
Boy Bands
Burpee
Merkin
Plank Jack Shoulder Tap
Ready Set Go
Vup
Mountain Climbers 2 is 1
Heels to Heaven
Flutter Kicks 4 is 1
Reverse Snowangel
American Hammers 2 is 1
Good Mornings
Carolina Dry Docks
Finish with a mile mosey
COR, NOR, instead of the six we all shared who EHed us and one FNG we are working on.
Always an Honor
Always my Please
~Stark
1/22/22
Fat Thor Goes to Work
Q: Fat Thor
Pax: Spaulding, Lego, Coconut, Landslide, Charmin, Huffy, Bourbon, Heisenberg, Better Offer, Fossil, Flo, Isosceles, Chewie, Callahan, Jennay, Hannibal, Fly Over, Valiant, Fat Thor(Q)
Intro, Principles
Warmup: motivators(5), Windmill, chainbreaker, Jog around smaller track
Some basic stretches
Bearway to heaven: Teams of 3
1 guy bearcrawls to cone while rest of team does the work. At each cone: 10 Imperial Walkers & run back. Whole group has to make it to first cone before trying for the second cone. Bearcrawl length grows with each cone.
Work: Lap with the group after even’s
Cone 1: Sumo squats
Cone 2: Merkins
Cone 3: Sumo squats
Cone 4: Burpees
Cone 5: Sumo squats
Cone 6: BBS
Cone 7: Sumo squats
Cone 8: American hammers 2 is 1
Called group together to make one last bear crawl all the way to heaven(Bourbon and another Pax made it whole distance…mad respect)
COT: six was Huffy, Prayers for Van Gogh’s due date, people dealing with cold and death among friends/family
Pre-Runners
Doubtfire (Q)
Meatloaf
Fat Amy
5 mile out and back to Sidecut
Beatdown 1-22-22
Clear skies
Temperature 8* F
Real feel temp 2*F
Phone stopped working 40 minutes into beatdown due to the temperature. Ice beards were in full effect.
Pax:
Stalker
Vespa
Charlotte
Footloose
Mercy
Cinnamons
Doubtfire (Q)
Lyman
Meatloaf
Fat Amy
Mission
Core principles
The thang:
22 store names in one bag
22 exercises in another
We moseyed with Cindy from store to store choosing our next destination by random draw from the bag.
When we arrived at each storefront we drew an exercise from the bag and performed 22 reps X 2 sets then moseyed to the next destination. Continued this until returning to the shovel flag. We probably only covered 6-8 locations. Keeping our extremities warm May have been the greatest challenge of all.
COR
NOR
6 -Footloose
Announcements
Prayer
HC for Moana’s FNG
Date: January 24, 2022
Time: 5:30am to 6:15am
Location: The Gauntlet
QIC: Geppetto
PAX: 11 total – Bourbon, Stark, Radio, Doubtfire, Jennay, Huckleberry, Oil Change, Geppetto, Moana!, Casper, Callahan
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm Up:
Ran a lap in the Ft Meigs Elementary School parking lot while we waited for all the Pax to trickle in. Called and audible and started the beatdown from the school as Rivercrest Park was not plowed.
The “Thang”: Forty-Five second AMRAP, 15 second transitions. After every five exercises we performed 5 burpees and then ran down and back twice from portable classrooms to basketball hoops.
Group One: Merkins, Plank Jacks, Squats, Flutter Kicks, American Hammers
Group Two: Hand Release Merkins, Shoulder Taps, Never Surrenders, BBSU’s, Box Cutters
Group Three: Diamond Merkins, Plank Jack Shoulder Taps, Imperial Walkers, LBC’s, Hello Dolly’s
Group Four: Elevator Merkins, Mountain Climbers, Imperial Squat Walkers, Leg Lifts, Freddie Mercury’s
Group Five (PAX choice): Moana-Burpees, Bourbon-Side Straddle Hops, Jennay-Lt. Dan’s, Oil Change-Absolutions, Huckleberry-Smurf Jacks
Mosied back to cars for Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer. Moana was the Six – he was EH’d by Stark, got his name because he likes to surf, says we have something special here in NWO!. Aye!
Prayers for those sick and with COVID, Callahan’s mother in law.
Moleskin/Spreadsheet from the Gloom:
Single digit temps. Cold, snowy, icy. Not great footing.
Awesome to see Moana this morning!!!
Great to have more PAX than the temperature on a cold morning.
Rucking Awesome Morning for The Necropolis Reunited with the Runners at the Levy!!
A definite Blessing to be out in the Gloom with the Runners again.
Coconut ran the opening COT with the Mission Statement, Core Principles,, Disclaimer, and the Count-O-Rama. 18 total!! 10 Runners, 8 Ruckers.
Rucking PAX:
Huckleberry,
Flo,
Fly By,
Bourbon,
Better Offer,
Lego,
Fat Thor,
Huffy (Q)
Ruck Theme: What Inspires You? Only had to ask 1 question and the conversation went from there.
Ruck Formation 2 X 4 with the Flag Flying in Front . Rotated the Flag Column 4 times so we got to everyone in the other column.
Finished in the COT with the Count-O-Rama / Name-O-Rama. Moana was our 6. Always a Blessing to have Moana back in town from Florida to get work in with his Northern PAX!! He is one of the best leaders I know! Gives it to you straight, and hits his beatdowns with hard aggression! Love having you in town Brother!! Ended in announcements and Prayer.
Reuniting with the Runners brought something special back to The Swamp!! I look forward to seeing the Runners out again with the Ruckers in the Gloom next week!!
Backblast for the Levy on 1/25/2022
PAX: Landslide, Mile High, Dutch, Oil Change, Moana, Doubtfire, Woodstock, Spaulding, Stark, Coconut (Q)
– Sincere apologies if I forgot anyone. NOR was by Huffy in the combined circle using Lego’s phone (both rucking).
the THANG:
After Mission and Core principles, Ruckers and runners split into separate groups. Runners headed W on 5th st. to Mulberry, then S to 7th. Re-circle.
Breathing rhythm. for endurance and pace consistency, breathing can be an excellent support, if a little attention is given. timing your inhale/exhale with your footfalls can help establish a good rhythm that will keep you cadence up, pace steady, and effort aerobic.
We ran laps of the rectangle: 7th/Mulberry to S. Boundary/Mulberry, E to S.Boundary/Pine, N to 7th/Pine, W to 7th/Mulberry. first lap we tried to maintain a pace of 4 steps to a breath…4 steps inhale, and 4 steps exhale. This is really hard. As Oil Change described it–the good air turns bad before you’re getting a chance to bring in more good air.
2nd lap we went for 3 steps inhale/ 3 steps exhale. This is a little easier, but takes concentration because it’s alternating foot for inhale/exhale. Ran out of time for a lap of 2/2.
Stark asked about uneven split…like 3 steps in/2 out. This can work but requires significant focus. that’s lvl 2 breathing training!
Reunited with ruckers back at the Levy for COR/NOR (Moana 6).
Honored to lead and participate!
QIC – Stark
PAX – Huckleberry and Solo
Scenic 3 mile ruck along the Maumee. Then launch into the Beatdown!
Simple.
Always an Honor
Always my Pleasure
~Stark
Beautiful, brisk, snow covered morning! Feels like temp of 4*
PAX:
Mercy
Lonzo
Meatloaf (6)
Rudy
Lyman
Fat Amy (Q)
Mission & Principles
Exercise: The Murph
Jogged 1.25 miles to Keener park
100 pull ups
200 push ups
300 squats
Jogged 1.25 miles back to MC2
COT
Enjoy the day!
F3 Grantland
1/26/22 at 5:30 am
1 & 6
PAX:
Solo
Radio
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Solo
PAX: Chit chat, Red Baron, Houdini, Moana, Ponzi, Huckleberry, Chanel, Huffy, Solo, Radio, Coors, Lonzo – Q
The Thang: We went for a Ruck and got lost around Levis Commons. I planned on bringing my 2.0’s but it was a little too cold. Moana was in town and asked for an added challenge, so I added 2-40LB sand bags to pass. Every 6-ish minutes the sand bags were dropped, we did 5 to 10 merkins with rucks on, then passed the bags to a another person to carry. Apparently it still wasn’t hard enough for Moana, but we had good mumble chatter.
COT, COR, NOR
Moana was the 6 and mentioned how F3 has helped him get better because he used to be a “Fat boy”, and how it awesome we still get out there when it’s as cold as it was. Apparently PAX down in Florida cry when it gets below 50°F.
Closed with a short prayer.
At FOD 8 HIMs got better, great mumble chatter.
A mix of running and Boot camp style exercises.
Mile High The Q.
Rudy the 6.
Lonzo
Moana
VanGogh
Meatloaf
Lyman
Isosceles.
Honored to lead.
The 2 pound beat down is never easy.
40 Minutes of shoulder shredding exercises.
Mile high the Q.
Solo the 6.
Flyover
Better offer
Callahan
Van Gogh
Raven
Two first time visitors Fly-over and Callahan great to see pax venturing out to discover new places.
Thurs 5:30a 1/27/22 – The Wall
Charmin Bear After Leg Day
Q – Charmin
Pax: Jennay, Doubtfire, Hannibal
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Warm Up: 5min
1. SSH – 30
2. Jump rope – 1min
3. Windmill – 25
4. Alt. reverse lunge – 25 1is1
5. Windmill – 25
Run Ramp all the way to top of stairs and back (.25mi) – ran this loop 3x throughout the below beatdown
1. Merkin Walk – 5 to the Right, 5 to the left, Repeato for 20 total
2. Animal – 25
3. Declince Mtn. Climbers – 25 (2is1)
4. Crabcakes – 25 (2is1)
5. V – sit 25 (2 is 1)
a. Elbow to opposite knee
b. Extend arm and leg at the same time
6. V- sit 25 (3is1)
a. Both legs crunch
b. R Leg only crunch
c. L leg only crunch
7. Squats in Lunge – 25 (3is1)
a. Squat
b. Lunge to R
c. Lunge to L
8. Plank Tuck Jacks – 25
9. Leg Climbs – 12 each leg
Prayer Intentions – Those sick, hurting, health care, Military, homeless
Always a pleasure and an honor!
8 HIM climbed Burpee Mountain
Coconut
Cinnamons
Lyman
Rudy
Stalker
Isoceles
Woodstuck
Barney
Huckleberry
Solo
Chanel
Mule Deer (Chanel’s 2.0)
Nimbus
Isoceles
Red Baron
Chit Chat
Ponzi
Everest
Stalker
“Book Time” at La Biblioteca 01/27/2022
Pax: Ponzi(Q), Stalker, Solo, Radio
Mission and Core Principles
Warmup with 25 WIndmills and 25 High Kneees
Workout:
All About the Benjamins – Accomplish 100 each of each exercise but with 4 sets of 25
Set of 25 followed up with a run around the library
Merkens, Imperial Walkers, Big Boy Situps and American Hammer then Run
After 4 rounds the sets were changed to Arm Circles, Lunges and Leg Lifts
End with COT
Merkin madness
Pax: Chit Chat, Coconut, Hannibal, Spaulding – Q
Round 1
Run one sprint (50 meters)10 merkins
Run two sprints 20 merkins
Run three sprints 30 merkins
Run 4 sprints 40 merkins
Run 5 sprints 50 merkins
Round 2
10 big boys
10 incline merkins (hands on a block)
20 big boys (feet on block)
20 declines (feet on a block)
30 big boys (feet in a block)
30 regular merkins
40 big boys (however you can)
40 mixed merkins (however you can)
Round 3
Run to playground
50 dips
40 squats
30 American hammers
20 diamond incline merkins
10 chin ups
Round 4
Run back to parking lot
50 side straddle hops in cadence 4 count
40 imperial hillbillies oyo
30 lt dans oyo
Lap around parking lot
20 merkins oyo
10 burpees in cadence
COT
I will apologize as this will not be my normal BB. My phone went dead at the beat down due to cold and it has not come back up. We had 10 men at the beatdown, two were FNGs. The FNGs were Rob Demon Drop Hohler and Kevin Genesis Jarrey. Attending were Runt and Hersey, Dave Lyman Ramsey, David Orange Kilt Uhlenhake, Steve Fottloose Mohr, Jay TyGuy Sun, Rick Huckleberry Theilen and the Q Mark Landslide Trimble. It was -8 when we started. We warmed up with some side straddle hops and jogged a lap. The rest of the beatdown occurred in the parking lot. We did progressive reps of an exercise as we crossed the parking lot. So at first we did just two reps, moved up and did 4 reps, moved and did 8 reps, moved again and did 16 reps and at the last location we did 32 reps. all exercises were with a block. First we did overhead presses. finished the round and did a small jog. Next squats and then ran. Next were manmakers and a run. American hammers and a run, then it was merkins on the block and a run. then we did lunges and some got to kettle bells. We ended in a circle of trust and named the two FNGs.
The Thang: Left the theater, and rucked the battlefield loop.
The Pax: Rudy (queue), Footloose, Lyman
8 HIMs banded together to grow stronger
Mile high the Q
Dutch
Peach the 6
Fat Thor
Calahan
Oil change
Doubtfire
Radio
Welcome back Peach great to have you back in the herd.
Enjoy the freezing cold blizzard like conditions.
BackBlast for Wakanda on 1/27/22
PAX: Huckleberry, Woodstock, Lonzo, Rudy, Stark, Landslide, Coconut (Q)
Intro: Mission & Principles Core. Mosey around the bus loop then schlep blocks across the snowy field to the B-ball court.
Thang: workout entitled “50” because it was my 50th Q.
Picture would be worth a kiloword, but alas we can’t upload pics here.
7×3 grid on the board. 7 rows (rounds) with related exercises at 3 lvls of difficulty. PAX choice of which level to attempt for each round, and everything was OYO so everyone can challenge himself in terms of intensity. Complete 50 reps of the exercise. Free to complete the rows in any order and at any level on each row. IF a PAX can complete all 7 rows, then pick another difficulty and do some rows again.
1: Block rows/ aussies/ pull-us
2: LBC/BBSU/Capt. Thor
3: Plank Jack/Chicken Pecker/Absolution
4: Lunge (1 is 1)/goblet squat/Lt. Dan
5: Jungle Boi/Burpee/Manmaker
6: Ape Hope/Bear Crawl/Murder Bunny
7: Curl/Overhead Press/Thruster.
Men really got after it, most completing 10 or more exercises. Majority taking on the high challenge. What an inspiration in 2° weather.
COR/NOR
Thrilled and honored to have been doing this with such strong brothers long enough to rack up 50 Qs. Here’s to the next 50!
QIC – Stark
PAX – Huckleberry, Isosceles, Woodstock, Lego, Rudy, Cinnamons, Coconut, Barney
The Thang
Crazy 8 EMOM, with Cindy
8, 1 min rounds, 8 reps per exercise
Round 1.) Curls, Suicides, skull crushers
Round 2.) Declined Merkins, Suicides, Goblet Squats
Round 3.) 4 count Flutters with Block press, Boy Bands, Squirrels
Round 4.) Alternating Block Merkins, Suicides, Squat Thrusters
True gasser today. The Foundry keeps pushing hard.
COR, NOR, Cinnamons with a 6 on Fellowship.
Prayers of Joy for the new little miss Van Gogh
Always an Honor
Always My Pleasure
~Stark
Leadership Ruck:
Fly Over, Casper (Q)
Discussed leadership opportunities in today’s world/current events.
(No runners)
QIC – Stark
PAX – Huckleberry, Rudy, Footloose, Oil Change, Thai Guy, Doubtfire, Apollo, Doubtfire
SLEDDING DAY
We went sledding. Pretty worn conditions on the “widow maker” but a slight dusting that night helped. Series of relays with sleds and burpees. Then some free time to just scale the mountain and play. A few bumps but we all walked away (barely right Huck!)
Always an Honor
Always my Pleasure
~Stark
We had 6 hardy young men for the wonderful Landslide Loop run. The run just goes into Maumee by the Theatre, down that street to Ford St, down to Broadway and back out to Conant and back to Perrysburg. Running were Alan Coconut Davies, Jeff Spaulding Lonsbrough, George Dutch Bertz, Daniel Mile High Cordova, Josh Woodstock Brown and the Q, Mark Landslide Trimble.
Heavy Handed Ruck BB
Welcome
Mission
Principles
Pax (Ruck)
Stark
Lego
Fly Over
Huffy
Geppetto
Enron
Huckleberry
Isoceles
Fat Thor
Flo (Q)
Rucked almost 3 miles (with hand weights between 2-8 lbs) through downtown PB with some elevation and a river walk segment.
COR
NOR
Six was Enron
Announcements
COT (Landslide)
Welcome
F3 Mission & Core Principles
PAX: Rudy, Woodstock, Lonzo, Mercy, Fat Thor, Lyman (QIC)
Notes: 40 degree heatwave! Wet but no rain. Snow storm on its way
Warmup: Motivators 10 to 0.
The Thang: 3:10 to Punxatawney
Moseyed to the shelterhouse. Asked the PAX if all had seen the classic film “Groundhog Day,” which all had seen. Presented a list of 10 exercises, spelling out “Bill Murray.”
5 Burpees
10 Imperial Walkers 1:1
15 Lunges 1:1
20 Little baby crunches
25 Merkins
30 sqUats
35 Rosalitas (hello dolly with legs up)
40 Randys (flap arms about 1ft up/down)
45 Apolo Ohnos (speed skaters)
50 big boY sit-ups
The goal was to complete these in 3:10, which just happens to be the length of “I Got You Babe,” by Sonny and Cher. We completed one round, then did 10 SSH and 10 pull-ups. Most got to around the 8th-9th round.
Reset the timer with the goal to better the total from the first time. Surprisingly, the same song came up again! I believe everyone bettered their score between rounds. We did a total of 5 rounds with the I Got You Babe timer, with box jumps, tricep dips, and more SSH in between. As a group, we cycled through the humor of Round 2, annoyance of Round 3, anger of Round 4, then finally coming to terms with the continuing pattern, practically begging for a Round 5. Good mumblechatter all around. It was a fun and exhausting challenge to try and top our individual totals each round.
Countorama (6)
Name-o-rama
Lyman was the Six
Announcements
Ended in Prayer.
As always, thanks to all who came out. Honored to lead today!
Lyman
Covering the Commons -Another Huffy Production
PAX:
Red Baron
Ponzi
Houdini
Nimbus
Radio
Huffy
Started in the COT
_F3 stands for: Fitness Fellowship Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Core Principles:
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
-Disclaimer: If the stupid I bring is too stupid, modify!
-Warm up: Side Straddle Hops, Chain Breakers, Arm Circles
-The Beat down
Kettle Bell Swings 15
Merkins 25
Squats 40
Sprints
Curl Press 15
Decline Merkins 20
Crunchy Frogs 25
Run Lap
Man Makers 15
Dips 35
Calf Raise Squat Jump Tucks 20
Sprints
Crazy 8s Curls 24
Incline Merkins 25
Big Boy Sit Ups with Progressive Count Weighted Shoulder Presses 20
Run Lap
Lawn Mowers 20 each side
Spiderman Merkins 20
Step Ups 20
We didn’t quite make it through a round of the Beatdown and ended in the COT with Count-O-Rama to Name-O-Rama. Radio was our 6. I love that Radio and his brother Tagalong came to PAX by proximity and a Lego invite. Always out to modify and make thing harder, Radio added his cinderblock to my progressive Big Boy Shoulder Presses. Nice work, and always an honor to have you as an F3 Brother!!
We announce the Winter Challenge, Rucks and an opportunity to volunteer at the Glass City Marathon and volunteer and donate for the Playground Build. We closed in prayer for Charmin to get better, ect. As always, great push tonight gents. Thanks for pushing and pulling me through the Beatdown
Meatloaf and the Q Landslide were the only ones to show up today. We did a rotation workout that kept us off the ground. We did 10 reps of pull ups, 10 man makers, 40 dips, 25 overhead presses and 25 curls. A good arm/upper body workout. we just kept going through the rotation.
“Cold? I’m freezing my royal Rastafarian nay-nays off!” down at the Yard
1. 3 HIMS: Fat Thor(Q), Raven, Mile High
2. Warm up: SSH, Imperial Walkers, Squats(all IC). Burpees between them
The Thang
The Bobsled:
Farmer carry weights up hill, sled down. 5 Burpee Bonnie Blairs. Take sled back up. Carry Blocks down and do Bonnie Blair’s until the 6 comes in. X3
Biathlon:
Do an inch worm all the way to ground, when up(couldn’t make snowballs so used regular balls)(ball). Run to cones throw to hula hoop. If Pax hits target: do 5 merkins. If Pax misses: do 5 Man Makers. X3
Ski Jump:
Do 20 powerjumps to get as far as you can. Draw a line. Run back and redo. X2. Going for distance
Curling:
Do a murder bunny with 4 curls after each to cone. Pick up the six when done
Cool Down was carrying supplies back up the hill to cars.
The Six: Raven
Intentions/Prayer: People in the storm, Raven’s sister is self-claimed atheist but is asking for prayers. Bourbon getting healthy. Sorry if I forgot anything
Blizzard Beatdown
Date: February 3, 2022
Time: 5:30am to 6:15am
Location: The Wall
QIC: Geppetto
PAX: 3 total – Coconut, Hannibal, Geppetto
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
The “Thang”: Snowfall prevented us from parking on Cherry Street or at the Hood Park lot, so Coconut found a lot that was plowed behind the Police Station. This was our starting point. We began by taking a warm up jog towards Inside the Five. During the workout we would stop anytime we came across a bench, trash can or flower planter. YHC would then call out an exercise and number of reps. For the first half of the beatdown our rotation of exercises was Burpees, Merkins and Squats. For the second half it was Mountain Climbers, Lunges and Imperial Walkers. We took a nice tour of downtown which included Inside the Five, 5th Street Pub, the library, Kazmeier’s etc.
Mosied back to cars for Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer. YHC was the Six – EH’d by Colonel, got my name because I worked for a furniture company, keep coming back because there is no way I would be working out in a snow storm by myself!
Prayers for those sick and with COVID and that everyone stays safe.
Moleskin/Spreadsheet from the Gloom:
Mid 20’s and a little windy. But we tried to keep moving and not stand still for too long
Thanks to Hannibal and Coconut for joining me today!
F3
Chips
La Biblioteca
2/3/22
6:30 pm
PAX:
Chanel
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Imperial Squat Walkers
#2 (RED): American Hammers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): LBC’s
#5 (GOLD): Run
Q rolls the dice to determine the number of REPS (dice multiple by 10) with
The exception of GOLD (#5).
COT: Sixth was: Chanel
Today 5 HIM ventured out into Parts Unseen
Q: Doubtfire
Pax:
Rudy
Apollo
Fat Amy
Footloose
We moseyed into town and did some work at Veteran’s Park across from Local Thyme. We moseyed through a lot of fresh snow and blazed our own trails back into the park via a baseball field near The Whitehouse Inn Restaurant, down the alley near the quarry through high snow drifts and did work periodically on our mosey. We ended up back at the library for a COT NOR and Six was Footloose.
Twos and twenty-Twos at Grantland
February 2, 2022
Q: Doubtfire
Pax:
Coconut
Oil Change
Huckelberry
Mile High
Isosceles
Fossil
Dutch
Pax started under the shelter house to stay dry-ish did some cadence work to loosen up and let the tennis court lights get all fired up. We moseyed to the tennis courts where we ran two laps around the interior of the courts then returned to the shelter house and performed two exercises at 22 reps each. There was always an up button readily available for holding plank, Al Gore, V-Up, or just extra reps upon completion while waiting for the Six.
We got through our goal of 5 rounds. The work we did was a combination of: merkins, lunges, incline merkins, bonnie blaires, air squats, bbsu, box cutters, and some other random work.
Finished with COR
NOR
Six
COT
We Murphed.
Q: Doubtfire
Pax:
Lyman
Mercy
Footloose
Rudy
Meatloaf
Lonzo
Welcome to F3
5 Core Principles
No runners. Rucked to the coupon stash. Grabbed 4 cinder blocks. Put two on each sled. Pulled sleds as we rucked around the premises.
PAX LIST:
Footloose – Q
Rudy
Fat Amy
Hot Hands
Welcome to F3
5 Core Principles
Countorama
Warm up:
SSH (in cadence)
Imperial Walkers (in cadence)
Mosey to C4 pole and back
The Thang:
30 reps of each exercise. Complete 3 exercices per round. Start at C7 pole. Run to C6 do 30 reps of first exercise. Run to C5 do 30 reps of 2nd exercise. Run to C4 pole do 30 reps of 3rd exercise. Run back to C7. Pick up 6. Start round 2 together.
ROUND 1:
SSHops
Wide Merkins
Oh-hey’s
ROUND 2:
American Hammers
Inch Worms
Monkey Humpers
ROUND 3:
Plank Fondas
Stagger Merkins
SSSquats aka smurf squats
ROUND 4:
Cross-Reach
Merkins
Flutter Kicks
ROUND 5:
Lunges
Diamond Merkins
Mike Tysons
COT:
Countorama
Nameorama
6 – Coconut
FNG – none
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Orange Kilt
Genesis
Demon Drop
Fat Amy
Hot Hands
Rudy
Coconut
3 Fs, Mission, Principles, Disclaimer
PAX: Lego, Stark, Tupac, Jennay, Callahan, Isosceles, Huckleberry, Thai Guy, Woodstock
QiC: Woodstock
In perfectly poetic fashion, YHC showed up hot to his own 1000th post q. Poetic.
EMOM 25 minutes x 2 = 50 burpees
memory stacks – forget and it’s 5 thruster penalty
Sprint = 40 yards
Each exercise is 10 reps, with block. Props to Stark for doing all of this with a ruck, YHC tried it with vest but self preservation took over after round 4.
Round 1 – Rows, Sprint, curls, ovh press, swings
50 rows, 4 sprints, 30 curls, 20 ovh press, 10 swings
Round 2 – Swings, curls, sprint, squats, press
50 swings, 40 curls, 3 mosy, 20 squats, 10 press
Round 3 – Ovh press, rows, Sprint, squat, Merkin
50 press, 40 rows, 3 sprints, 20 squats, 10 merkins
Round 4 – Merkin, squat, sprint, curls, press
50 merkins, 40 squats, 3 mosy, 20 curls, 10 press
Round 5 – Merkins, swings, rows, curls, squats
50 merkins, 40 swings, 30 rows, 20 curls, 10 squats
Round 6 – 5 thrusters, Sprint, 10 alternating hand merkins, 5 man makers, 5 absolutions
5 Penalty thrusters – thanks Callahan
It’s been an absolute pleasure posting with you folks these last 4.5 years. I cannot put into words what this group has done for me and my family. I only hope that I have given back even a fraction of that to the group. #ISI indeed. Looking forward to the next 1000 posts.
Murph Workout
Q- Charmin
PAX – Bourbon, Lego, Mile High, Peach, Callahan, Stalker,
1mi run
Recommended 20 rounds of (5, 10, 15 of the below)
100 pull-ups
200 push-ups
300 air squats
1mi run
Prayers
Prayer of thanks, Bourbon healthy again
Homeless, sick, hurting, Military, extra thanks to our Special Forces in honor of Lt. Mike Murphy and the successful raid and assassination of ISIS leader in Syria last week.
Always a Pleasure and an Honor!
PAX: Moana, Doubtfire, Coconut, Woodstock, Landslide, Rudy, Isosceles, Lonzo – Q
The Thang: Meatload Massacre
10 Manmakers
20 Overhead Presses
30 KB Swings
40 Goblet Squats
50 Incline Block Merkins
Run 1600m. Rinse and repeat with 1200m run, then repeat with 800m run, repeat and finish with 400m run.
Coconut got the farthest but nobody finished it. We had 2 of the 3 Meatloaf’s this morning (music and beatdown title), but we were missing our Meatloaf. 🙁
COT, COR, NOR. Rudy was the 6.
Closed with a short prayer.
We had 7 men for the Murph today. They were Thomas Mercy Morrissey, Alec Meatloaf Falkenberg, Josh Lonzo Hoot, Steve Footloose Mohr, Dave Lyman Ransey, Ben Rudy Hoipkemier and the Q Mark Landslide Trimble.
2/9/22
FOD
A beautiful morning in the swamp
7 pax (q) Moana, lonzo, Rudy, Lyman, Woodstock, isosceles and mercy
The thing:
21 ssh ic warm up
100m snow covered field
9 reps of excersies at 25m, 50m, 75m and 100m sprinting between and back to the start line.
Movements:
Lt dans
Merkins
Ballerina squats (squats with calf raise)
Ground n pounds (don’t ask)
Smurf jacks
Starfish crunch
Hand release merkins with shoulder tap
Burpee + extra jump squat
6: Lyman
Cot
3Fs, Mission and Principles+ Disclaimer
Pax: Stark, Spaulding, oil change, nitrous, Bourbon, mile high, dutch, coconut, Moana, Woodstock
QiC: Woodstock
We ran ~5.5 miles, visiting the Wall, Hood Park, Fortress + 1 lap, and then back to Levy. And almost back to fortress to make sure no man was left behind. Turns out we found him where he started.
Great mumblechatter, good running, good to see the ruckers before and after.
Moana was the 6.
Cot.
We had five great men attend our beatdown. They were Matt Stark Yarder, Rick Huckleberry Thielen, Billy Hannibal Stark , Jeff Spaulding Lonsbrough and the Q Mark Landslide Trimble. Our beatdown started with a very icy jog to Hood Park. We then bear crawled up the hill interspersed with sets of 10 rep merkins 5 times. We repeated the bear crawl but interspersed with big boy sit ups. We returned to Riverside Park where we did did a circle merkin holding plank where we did 100 merkins as a group. We then did side planks on each side to a count of 100 for each side. We then ran up the ramp and did a wall sit, Indian run which we all enjoyed without any complaints! lol The last exercise as a group was Australian merkins where we did 50 reps as a group. we ended in a circle of trust.
Rucking the Levy
PAX:
Lego
Fly Over
Huckleberry
Huffy (Q)
Lots of hill work at the Maple Launch and at Hood Park with PT – Kettle Bell Swings, Curls, and Merkins.
Backblast for Grantland on 2/09/2022
PAX: Geppetto, Fossil, Dutch, Isosceles, Huckleberry, Jennay, Doubtfire, Mile High, Coconut (Q)
Intro: Mission and Core Principles. No FNG’s today so straight into it.
THANG–Every 4 Years.
a winter olympics themed workout, modeled after the 2020 IPC week 1 EMOM nightmare.
Basic idea is to accumulate a specified number of reps of an exercise, while getting interrupted every minute to do a handful of reps of something.
1) 200 slalom jumps with 4 burpees EMOM
2) 200 speed skaters with 4 merkins EMOM
3) 50 lugers with 5 2-is-1 american hammers EMOM
4) 200 x-countrys with 5 SSH EMOM
5) 50 podiums (double step-up) with 5 Lt. Dan EMOM
COT
Fossil turned 67, so the COT celebrated with 67 side-straddle-hops.
The snot was sufficiently woggled!
Honor and a pleasure
-Coconut
Backblast for 2/10/22 at the Yard
PAX: Raven, FNG (Easton), Coconut (Q)
Intro: Mission and Core Principles.
THANG: The Meter
Warmup with a little SSH and Imperial walker in cadence
Begin with a mosey to the end of the pier where the workout board was set up (too bad can’t post a picture!), basic idea was a mix of movement along the pier and stationary work at the end.
1) Mosey to the parking lot, Broad-Jump-Burpee the length of the pier (75m)
2) 10 Burpees then mosey to the parking lot and Lunge-Walk the pier
3) 20 merkins then mosey to the parking lot and bear crawl the pier
4) 30 Bonnie Blairs (2 is 1) the mosey to the parking lot and imperial walk the pier
5) 40 American Hammers (2 is 1) then mosey to the parking lot and ape hop the pier
6) 50 plank-jacks, then mosey to the parking lot and crab walk the pier.
–This progression was cut in round 5 to make time for part 2
Part 2. There was still snow on the ground over by the baseball field so we did a bit of a relay thing.
– the ‘sled’ is a towing resistance thing made out of 2×2 lumber and chicken wire. there’s a tow bar and the PAX pulls the thing through the snow behind him…with a cindy in the sled of course. Makes for some decent resistance.
– The other sled was a saucer sled and the pax would essentially do a sliding bear crawl–hands on the sled and feet pumping.
Alternated between towing the cindy sled, holding treehugger, and pushing the sliding sled for half a dozen lengths of the snowfield (about 40meters).
COT
Named the FNG (Wes, from San Jose, CA) Easton as he was raised in Louisville KY, so slugger would be completely inappropriate.
Small group, but no less impactful today. I was honored to lead, and bolstered and inspired by participating!
Leadership Ruck: First Amendment
Welcome
Mission
Principles
Pax
Lego
Huffy
Fly Over
Jennay
Reset
Flo (Q)
Rucked 2.5 miles discussing the First Amendment to our US Constitution.
Freedom of religion, speech, press, to peacefully assemble and to redress grievances.
COR six was Fly Over
NOR
Announcements
COT
PAX: Charlotte, Smokey, Stark, Lonzo – Q
Complete each round at agreed on reps, and then move all coupons to opposite cone. Coupons were 2 sandbags, 4 blocks, and 3 rucks. Start next round of exercises. Repeat until 1000 reps.
Curls with block 150
Lt. Dans 50
Presses with block 100
LBC’s 200
Squats with block 150
Burpees 50
Calf raises with block 150
Merkins 50
Dips 50
Flutter kicks with block 50
COT Smokey was the 6, going on 3 years lost over 200lbs!
Prayers for Val, Grace, Max, and Rose’s mom.
Simple Ruck to the monument and back. One stop at the Men’s House
PAX:
Huckleberry
Footloose
Cinnamons
Mercy
Radio
Fat Amy (Q)
PAX:
Mercy
Huckleberry
Cinnamons
Radio
Footloose
Lyman
Hershey
Genesis
Demon Drop
Doubtfire
Fat Amy (Q)
Warm-up:
Apollo Ono’s & Air Presses in cadence
The Thang:
Deconstructed Bobsled Race
Broke into 2 teams: USA vs Jamaica
Did 4 races
1- Jump Squat Holds (x20)
2- Cindy Rows (x39)
3- Sprint to cone & back (x2)
4- Sled carry to cone (long pallets full of Cindy’s)
5- American Hammers (x39)
6- Side Straddle Hops (x39)
7- Sled carry back
Final race substituted murder bunnies instead of sled carry
Bonus round: Broad Jump Burpees to cone and back
COT:
Count O Rama
Name O Rama
6: Lyman – with the Grizzled beard
Announcements (Habitat build fundraiser)
Prayer (Apollo, Cinnamons, & Pete)
Pax: Huckleberry, Tupac, Lego, Callahan, jennay
Q: Isosceles
Talked about Gratitude.
F3 Foundry
2/14/22 at 5:30 am
1 & 6
PAX:
Woodstock
Bourbon
Rudy
Lyman
Dutch
Isosceles
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the perimeter of the parking lot. Upon returning to your just completed location, continue to run to center and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Dutch
Pax: Fat Thor(Q), Chit Chat, Lego, Spaulding, Hannibal(6), Huffey, Jennay
Some warmups
Partnered Up and went to work:
While 1 pax did the event, the other pax did the following:
20: Apolo Ohno’s (2 x 1)
22: LBC’s
20: HillbillY Squats (2 x 1)
22: Merkin’s
20: Peter Parker’s (2×1)
22: Inch Worm
20: Captain Thor
22: Sumo Squats
Events:
– Biathalon: Farmer Carry around parking lot, and threw frisbee(missed: 10 man makers/made it: 5 merkins)
– Curling: Murder Bunny to different cones and did 22 curls. Got points for distance
– Ski Jump: 10 Burpee Broad Jumps x3
– Short Track Speed Skate: bear crawled around the track
Circled up and did 22 reps of an exercise of Pax’s choice
COT
Coffee on Fat Thor at Lamplight…
–
QIC – Stark
Pax – Huckleberry, Isosceles, Footloose, Ponzi
6 cones, Lunge Walk To Each Cone
Round 1 –
10 reps each
HRTX Merkins
Ninja Squats
Peter Parkers (2 is 1)
Monkey Humpers
Man Makers/Burpees
Once at last cone, Suicide and end back at last cone, complete work in reverse order
Repeato for 20 mins
Round 2
Flutters (4 is 1)
Squat Thrusters
Swings
Curls
Man Makers/Burpees
Repeato for 15 mins
Always an Honor
Always my Pleasure
~Stark
2-11-22 – Welcome FNG Mike Stamm EH-ed by Apollo & Doubtfire
Welcome to F3: Fitness – Fellowship – Faith
Mission statement:
5 Core Principles:
Qic – Apollo – First Q
Event – Showtime at the Apollo
Pax- Apollo / Footloose / Rudy / Manchester / Meatloaf / Beaker / Mr. Anderson
Lonzo / Fat Amy / Landslide
Started our workout with a Mosey to the rock ledge
15 Bench Press
Scissor Kicks
Switch and Repeat
Mosey to the Canoe Rack
Self Paced
Lieutenant Dans – Duration of one song
Step Up / Step Down – Duration of one song
Switch and Repeat
Mosey around the Lake to the concrete pad
Self paced
Apollo Ohnos – Duration of one song
Squats – Duration of one song
Bunny hops – Duration of one song
Mosey to Glacier Shelter House
15 Merkins – In Cadence
15 Burpees – Self Paced
15 LBC – Self Paced
15 Saturday Nighters – In Cadence
Mosey back to the Library Parking Lot
Countarama
COT – 6 for the week- Beaker
Mike Stamm / New FNG named Mr. Anderson
Announcements
End in Prayer
QIC – Stark
PAX – Geppetto, Bourbon, Raven, Huffy, Huckleberry, Casper, Lego
Coupon 101
Just about 3 miles of nonstop rucking with coupon changes every 2 mins. Coupons were the flag, 30 pound sand pancake, 40 and 60 pound sandbag. 3 hills, or what we in Perrysburg call hills, to lug the weight up and down. Some good huffing and puffing at those peaks. The PAX did an awesome job of crossing guards and weight transitions without stopping our progress. The runners picked us up on the home stretch.
COR, NOR, Spaulding with the 6. TAPs to Missy, Doubtfire’s brother, and Sierra.
Always an Honor
Always a Pleasure
~Stark
PAX: Huckleberry, Ponzi, Bonds, Everest
Q: Isosceles
“444”
January 20, 2022
The Yard @ Rossford Marina
PAX:
Flo
Coconut
Fat Thor
Q ~ Raven
On the anniversary of the official end of the Iranian Hostage Crisis, we paid homage to the 52 U.S. diplomats and citizens who, in 1979, were taken hostage by a large group of militarized college students in Iran. The US embassy in Iran was overtaken by these students and the hostages were mentally and emotionally tortured, for 444 days.
The Thang:
We partnered up for this BD. One partner did work while the other farmer carried 2 kettlebells (25lb & 35lb) up the hill.
We had 7 different exercises for the work at the bottom of the hill. For each exercise all 4 PAX combined their rep count until we reached 444 total for each exercise.
Exercises as follows:
1. Merkins
2. Flutter Kicks (4 is 1)
3. Sumo Squats
4. Single leg raise (2 is 1)
5. American Hammers (2 is 1)
6. Monkey Hummpers
7. Glute Bridges
I believe we only got to Leg Raises. YHC may or may not have underestimated how long it takes to complete 444 reps.
NOR
COR
COT
This group is far more than just a workout group. I am privileged to be a part of it and honored to lead.
~Raven.
#ISI
STATION ROTATION
PRE-BLAST:
Full body workout. No block. Vest friendly.
Welcome to F3:
Mission statement:
5 Core Principles:
Warm up: Mosey over to the playground
The Thang:
We rotated through a variety of stations and did exercises at each station. List of exercises is below. Reps increased by 5 each round. 5 reps round 1 – 10 reps round 2 – etc…. 5 burpees every 5 minutes as well.
EXERCISES:
Incline Merkins
Dips
Decline Diamond Merkins
Pull ups
Barishnakov Squats
Run
London Tower
REPEATO
COOL DOWN:
Mosey back to shovel flag
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Doubtfire
Apollo
Fat Amy
Pax: Fat Thor(Q), Raven
Did a nice warmup run
The work:
23 different exercises. 23 reps each. Alternated between a run and SSH’s between each exercise. Made it through a little over half of the exercises:
Merkins
Captain Thor
Pickle pounders
Burpees
Hillbilly squats
Etc.
Cot: prayer intentions: relationships with wives and kids, the weather.
Had great convos about working in schools and class management, really good beatdown and mumble chatter. Learned a lot.
2/19/2022 Leadership Ruck
Topic: Q Source 1.4 The Jester
PAX:
Lego (Q)
Flo (6)
Reset
Isosceles
Huffy
Rucked for 2.5 miles and had good conversation on ways to battle the Jester.
Running Up & Down the Levy
Q: Doubtfire
Pax:
Coconut
Dutch
Fat Thor
Spaulding
Mile High
A beautiful morning of running along the Maumee river with the full moon lighting our path. We traversed from the Levy down to Hood then followed the off-road trail down to Orleans Park and doubled back. Portions of the trail were deep snow we had to negotiate. I especially enjoyed this run because we could push hard if we wanted to and could then bounce back for the 6.
F3-
Opening- Mission Statement
Core Principles
Disclaimer
PAX attending: Solo (Q), Chanel
“The Medal Count”
The Thing:
Workout reps were based off of the 21 medals obtained at the winter games but the US team. We did 4 sets of 4 rotating movements. Movements spelled out GOLD
First cycle:
Good ‘ole Merkins
Ohno’s (Anton Ohno’s)
Lunges
Dips
Second Cycle:
Gorilla Humpers (wide monkeys humpers)
Overhead claps
LBC’s
Dry Docks
Weather was 25ish degrees, but heavy snowfall before and during the session. Driving was dicey and definitely contributed to low numbers.
Was awesome to be able to mumblechat with just Chanel. 2 person workouts are kind of cool on occasion.
Pax: Callahan Isosceles Stark Fossil Hannibal Doubtfire Solo Woodstock
QiC Woodstock
Slick, Ruck/Coupon, Ruck & Coupon
Station 1 – 20 rows, 20 curls, 20 Australian merkins; 20 ovh press. lunge walk to 1st landing OR bearcrawl to 1st landing. Go to station 2.
Station 2 – 20 squats with all your gear (if slick, jump squats). Then step up (chest to knee) r/l, squat all the way to the top of the stairs. 10 ballet squats on rail (squat on your toes while holding rail), 10 (each side) split squats (1 foot on bench). Back down ramp (fast pace ruck, or run).
EOMOM – 5 prisoner squats.
Embrace the Suck Beatdown at the Fortress – Another Huffy Production
What a morning!! The temperature dropped below 20 and the wind with gusts of 40 mph! Negative wind chill! the weather did its job of bringing the suck. All my cones flew away in the wind!
PAX:
Flo
Isosceles
Landslide
Spaulding
Chit Chat
Tai Guy
Huckleberry
Channel
Reset
Huffy (Q)
F3 stands for: Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer: I’m not a professional, its you against you, modify if you want to.
The Beatdown:
5 lines set up. You start out with a number of exercises at the starting line and double the number at each line going forward. Example: Start at 4 exercises. Next line is 8, then 16, then 32, then 64 reps. We ran a suicide after every rounds.
Start # Double Count at Each Cone
4 Staggered Squat
2 Cinder Curls
1 Man Maker
Suicide
1 Rock Star (Jump Tucks) No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins
4 Cinder-Bent Rows
Suicide
2 Thrusters
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings
Suicide
2 Jump Squats No Cinderblock (Sprint Back)
2 Lower Half Cinder Curls
2 Decline Merkins Feet on Cinderblock
Suicide
1 Overhead Press
2 Upper Half Curls
4 Smurf Jacks No Cinderblock (Sprint Back)
Suicide
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
Victory Lap – Repeato Yay!!
We got in the COT and I realized we didn’t do enough core so we got to do a Guantanamo.
We did the Count-O-Rama/Name-O-Rama. Tai Guy was the 6. If there is one dude who has a great heart for the Earth and the People on it, it is Tai Guy. Nothing but Respect and Love for you Brother.
We ended in announcements and prayer. As always God is good to us and gives us the tools to make a difference. It is up to us to use those tools. It is a Blessed day whenever I get the opportunity to lead so many HIMs in the beautiful frigid weather! Man I love the F3!!!!
Q: Meatloaf
PAX: Lyman, Bourbon, Rudy, Mercy, Charolette, Cinnamons, Woodstock
You picked between two options for workouts, there was a beeper every 5 minutes. Once you went through the exercises, you could do a round of the other option.
We had 6 strong men attend the beatdown! They were Don Radio Lucero, Danial Mile High Cordova, Tod Nitrous Armbruster, Rick Huckleberry Thielen, Tommy Calahan Geary and the Q Mark Landslide Trimble. We rotated through 4 workout stations. At station 1, we did 10 manmakers, 15 Thrusters and 25 curls with a block. At station 2, we did 15 decline merkins, 30 dips and 30 little baby crunches. At station 3, we did 10 pull ups, 20 hanging knee ups and 20 big boy sit ups. At the final station, we ran suicides with a twist. I had 3 cones for the turn arounds and at each turn around we did 10 merkins. We ended in a circle of trust.
Pax: Fat Thor(Q), Rudy(6), Woodstock, doubtfire, Spaulding, isosceles, coconut, bourbon,
Run lap between each circuit(sprint on the straight always). Add a level each time.
5 burpees
10 BBS
15 panther shoulder taps
20 Freddie mercuries
25 Merkins
30 LBC
35 mahktars
40 American hammers
45 overhead claps
50 Spider-Man push-ups
Welcome
F3 Mission & Core Principles
PAX: Rudy, Woodstock, Lonzo, Mercy, Fat Amy, Meatloaf, Charlotte, Lyman (QIC)
Notes: 50 degree heatwave! Wet but just a little rain. Snow storm on its way
The Murph:
1.25mi run to Keener Park
100 Pull-ups
200 Merkins
300 Squats
1.25mi run back to the Community Center
Countorama (8)
Name-o-rama
Fat Amy was the Six but I forgot to do the Six
Announcements
Ended in Prayer.
As always, thanks to all who came out. Honored to lead today!
Lyman
Q: Chanel
PAX: Huckleberry, Van Gogh, Ponzi, Mjolnir, Red Baron, Houdini, Moana
Do You Hear the Music??
Thunderstruck- Everytime you hear Thunder do a burpee. All other times do Squats
Step by Step- Lunge every time you hear Step. Hold squat in between.
Flower- Merkins- Bring Sally down and hold until bring Sally up.
Roxanne- Plank Jack when he says Roxanne. Hand release merkin when he says put on the red light.
Best of You- Everytime you hear best, do a half burpee. Everytime you hear you do a full burpee.
Ghostbusters- Squat jump when he says ghost or Ghostbusters, Imperial Walker during rest of song.
I Get Knocked Down- Chop it until you hear I get knocked down then hit it.
Song #2- Situps when he says Woo Hoo, hold a leg lift 6 inches in between.
6 Was Moana
Backblast – February 22, 2022
AO: The Levy – Perrysburg Schools Administration Building – Perrysburg, OH
QIC: Geppetto
PAX: Better Offer, Casper, Flo, Geppetto, Bourbon, Solo, Hazmat, Flyover, Huffy
Workout: Twosday Ruck
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Ruck down Indiana to Sandusky to E Boundary to E South Boundary to Louisiana to Endex. Rotate 60 lb sandbag every 2min 22 seconds. We rotated through all nine PAX twice.
Count-O-Rama – Nine ruckers – Eight runners (I think)
Name-O-Rama
Circle of Trust
Sharing of the six – Stark. Got introduced to F3 in May 2017. Got his name because he owns a steel fabrication business. Excited to see what this spring has in store for Black Swamp!
Announcements: Men’s retreat this weekend at Grace Church along with floor refinishing project at the Food Pantry. End of March end of Winter Challenge party at Stark’s.
Ball of Man with Prayer
Spreadsheets from the Gloom: Nice ruck, good chatter, avoided the ice and no one fell down!
It was an honor to lead.
College ID Night
Q: Chanel
Pax: Huckleberry, Ponzi, Moana, Radio, Solo, Everest, Charmin, Ant Man (kotter), Bruno (FNG), Bugel (FNG)
Partner up!
We will be honoring TJ Watt by doing 90 of each exercise between you and your partner.
While the first person is doing exercises the second person will run around the outside to the fire pit.
At the firepit you will do 5 Burpees and then run back to your partner where you will take over the count.
The other person then does the running exercises and burpees.
The exercises:
Block Curls
Block Squats
Imperial Walkers (2 is 1)
Big Boy Situps
KettleBell Swings
Side Straddle Hops
One handed Block Merkins (45 on each side)
American Hammers (2 is 1)
Chain Breakers
Block Rows
Lt. Dans
6: Everest
FNGs: Bruno and Bugel
Request Line Wednesday
Date: February 23, 2022
Location: Field of Dreams – Rolf Park – Maumee, OH
QIC: Geppetto
PAX: Coconut, Geppetto, Solo, Rudy, Mercy, Lyman, Lonzo, Charlotte, Meatloaf
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm up:
Jog parking lot
The Thang:
Set up cones 40 yards apart
Start as a group at one end.
Forty seconds of exercise followed by a forty yard dash during a twenty second interval between exercises. Use the few extra seconds for rest. Begin the next exercise at the alternating set of cones.
Order of exercises:
POGO – Peter Parkers, Outlaws (Clockwise), Gas Pumps, Outlaws (Counterclockwise)
BLIMPS – Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats
BOMBS – Bonnie Blairs, Overhead Claps, Monkey Humpers, BBSU, Side Straddle Hops
Repeato – POGO, BLIMPS, BOMBS
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
Lyman was the six. Remembers being encouraged early on by Bongo. That is a reason he kept coming back. EH’d by Stalker. Loves when we support FNG’s and get them to continue to post.
Announcements: Lots of events in MumbleChatter. Checek ‘em out.
Prayers for Coconut’s coworkers family. Prayers for good health and being fortunate enough to work out and exercise.
Moleskin/Spreadsheet from the Gloom:
High 20s and windy. Cold but dry
YHC omitted BBSU’s during first cycle
Request Line Playlist:
You Make My Dreams Come True – Daryl Hall & John Oates (Lyman)
All Too Well – Taylor Swift – Mercy
Warehouse – Dave Matthews Band (Doubtfire Long Distance Dedication)
Play That Funky Music – Wild Cherry (Woodstock)
Party Up – DMX (Lonzo)
Stand – Blues Traveler (Coconut)
Dark Horses – Switchfoot (Geppetto)
Highway Tune – Greta Van Fleet (Charlotte)
Lonely – Akon (Solo)
Against All Odds – Phil Collins (Meatloaf
02-23-2022 – Step into the Dodecagon:
Date: 02/23/2022
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon
PAX: 8 Total – Nitrous, Ph(F)at Thor, Jennay, Huckleberry, Callahan, Mile High, Dutch, and Bourbon (Q).
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
The Thang:
• Start with Motivators
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o Complete a set of Motivators after each round.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it through two full rounds and the start of the third round.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Mile High.
• Announcements
• COT / Prayers and Intentions
I LIke Big Boats And I Cannot Lie
QIC: Jimmy Dean
Pax: Jimmy Dean, Coconut, Raven, Geppetto
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for our troops, first responders and military.
Always an honor to lead this group of men! Aye!
THE THANG: Lucky 7’s was the theme. Four rows of cones set up 3 parking spaces apart. Exercises were named at the beginning of the first row, did 7 at each cone down and back for 7 sets of 7 reps each. We alternated a movement down and back between exercise as active rests.
Exercises: merkins, squats, LBCs, mountain climbers, twinkle toes, supermans, burpees, Lt Dans and big boys.
Lyman
Lonzo
Mercy
Rudy
Stalker
Doubtfire
Lyman
Genesis
Orange Kilt
Rudy
Runt
Footloose
Solo
Stalker
Fat Thor
Rudy
Footloose
Solo
Stalker
Great effort this morning 6 strong at the wall.
Mile High the Q
Solo the 6
Fossil
Huckleberry
Bourbon
Spaulding
Thank you all for your continued effort.
QIC – Stark
PAX – Moana, Lonzo, Lyman, Doubtfire, Rudy, Mercy
The Thang:
The “Double Cross”
Setup Cones in an X. Diagonals approx. 50 yards apart. Ends About 25 yards.
The THANG: Pax and partner start at opposing ends of the X.
1.) Bear crawl or BBJ from cone 1 to cone 2 on your end of the X
2.) Perform work at cone 2
3.) SPRINT the X shape across the diagonal to far cone.
4.) Repeato on opposite end.
*Try and beat your partner to the center of the X on the Sprint.
3 – 9 min rounds
Round One “Surf and Smurf”
At each of the 2 Work Stations you perform:
Surfer Get Ups and Smurf Jacks. Start with 2 Reps of Surfers and 10 reps of Smurfs, then add 2 reps each time. So 4 and 14, 6, and 16…so on.
Movement is Burpee Broad Jumps
Round Two “Ass Slap’n and Hand Clap’n”
At each of the 2 Work Stations you perform:
Ass Slap’n and Hand Clap’n Merkins and Ass Slap’n and Hand Clap’n Squats. Start with 2 Reps of Each, then Double the reps each time
Movement is Bear Crawls
Round Three “Absolurpee!”
At each of the 2 Work Stations you perform:
Absolutions and Burpees. Start with 2 Reps of Each, then add two reps each time.
Movement is Burpee Broad Jumps
COR, NOR, Mercy with his 6.
TAPs, For Max and all health struggles.
Always an Honor
Always my Pleasure
~Stark
Q:Chanel
Pax: Houdini, Ponzi, Huckleberry, Flo, Solo, Stalker
A Tribute to Big Ben
7 Rounds
7 Exercises
7 laps
The Rounds:
22 Merkins Najee Harris
18 Big Boy Situps Diontae Johnson
19 Squats Ju Ju Smith Shuster
39 LBC’s Willie Parker
17 Carolina Dry Docks Mike Wallace
53 American Hammers 1is1 Maurkice Pouncy
11 Burpees Chase Claypool
6: Houdini
All Sports Golf Challenge
QIC: Fat Amy
PAX: Meatloaf, Mr. Anderson, Huckleberry, Footloose, Apollo, Doubtfire, Solo, Rudy, Manchester
The Thang:
COR, Break into 2 teams
Each team gets a Tennis ball, kickball, football, soccer ball, and a frisbee
Play “golf” – Throw or kick ball towards the designated pin for each hole.
*Use 1 item, can’t use it again until used all others
Mode of Travel to the ball: Bear Crawl, Lunge, Leap Frog, BJB’s
*Use a travel mode, can’t use it again until used all others
*Balls & travel modes reset each hole
Lowest strokes wins the hole.
End of each hole, each team does burpees (# strokes x3)
COT
6: Huckleberry promotes the 3 F’s of F3
Announcements
Prayer
Q: Smokey
PAX: Lonza, rudy, lynman, mercy,
The Thang
Snowball Fight
When you got hit by a Snowball you had to do 20 of one exercise
Merkins
Burpees
Lunges
Calf raises
Squats
It’s always an honor to lead these guys
Pre-Run
Q: Meatloaf
PAX: Woodstock and Lyman
Another one
PAX: Smokey, Lonzo – Q
The thang: complete the rounds after each round we rotated (iumping jacks/weight drag with rope fwd and rev) then (battle rope swings/farmer carry)
Round 1: 200 Curls
Round 2: 50 Lt Dans
Round 3: 200 Block Presses
Round 4: 200 LBC’s
COT: was at Miss Lily’s
02-26-2022 – Rollin’ with the Homies (and FNG’s):
Date: 02/26/2022
Time: 6:30 – 7:30 AM
Location: The Fortress – Grace Church, Perrysburg
Q: Bourbon
PAX: 23 Total (including 2 FNG’s) – Stark, Huckleberry, Solo, Radio, Huffy, Charmin, Fat Thor, Lego, Casper, Fossil, Mulan, Heisenberg, Beretta, Coconut, Isosceles, Tycoon (FNG – Ringo EH), Ringo, Flo, Mile High, Jennay, Misney (FNG – Mile High EH), Nitrous, and Bourbon (Q).
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
The Thang:
• Start with Side Straddle Hops (25) in cadence
• Rollin’ with the Homies (and FNG’s):
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints (from one set of cones to other and back)
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Big Boy Sit Ups
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Charmin.
• Announcements
• COT / Prayers and Intentions
Leadership Ruck BB
Welcome
No FNGs
Mission
Principles
PAX
Huffy
Jennay
Fat Thor
Casper
Lego
Bourbon
Bambi
Isosceles
Mile High
Stark
Flo (Q)
Last minute change of Q. Rucked 2.5 miles at a brisk pace. Good 2nd F opportunities.
The Gauntlet was alive and moving this morning.
8 strong and lovin it!
Mile High the Q
Solo the 6
Radio
Nitrous
Land slide
Huckleberry
Fossil
We also had an FNG, Tim “Hazard” Anstead.
Ruck
Q: Rudy
Pax: Cinnamons
The butcher block MMmmmmmm. Enough said.
The Q Mile high
The 6 wood stock
Spaulding
Coconut
Oil change
Hazard
Doubtfire
Fossil
Jennay
Tackleberry
Kill’in It At The Commons – Another Huffy Production
F3 stands for: Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer: I’m not a professional, its you against you, modify if you want to.
PAX:
Tai Guy
Huckleberry
Heisenberg
Charmin
Solo
Radio
Everest
Red Barron
Ponzi
Huffy (Q)
The Warm up.
20 Side Straddle Hops
15 Chain Breakers
A Crap ton of Arm Circles
Shoulder presses
The Beatdown
this one is designed to let you push yourself as hard as you want to. Truly a you vs you thing! 4 lines set up. You start out with a number of exercises at the starting line and double the number at each line going forward. Example: Start at 4 exercises. Next line is 8, then 16, then 32 reps. We ran a sprints after every 3 rounds.
Start # Double Count at Each Cone
4,8,16,32 Staggered Squat
4,8,16,32 Cinder Curls
1,2,4,8 Man Maker
Sprint
2,4,8,16 Pivot Jump Shots No Cinderblock
2,4,8,16 Staggered Cinder Merkins
4,8,16,32 Cinder-Bent Rows
Sprint
2,4,8,16 Calf Raise Thrusters
4,8,16,32 Incline Merkin Hands on Cinderblock
2,4,8,16 Cinder Swings
Sprint
4,8,16,32 Jump Squats No Cinderblock
4,8,16,32 Lower Half Cinder Curls
4,8,16,32 Decline Merkins Feet on Cinderblock
Sprint
1,2,4,8 Overhead Press
2,4,8,16 Upper Half Curls
4,8,16,32 Smurf Jacks No Cinderblock
Sprint
4,8,16,32 Merkins No Cinderblock
2,4,8,16 Upright Rows
2,4,8,16 Curl Press
Sprint
We ended in the COT with the Count-O-Rama/Name-O-Rama. Red Baron was the 6. He talked about how us old guys pushing ourselves helped him to push himself harder. Nice work Red Barron!! We ended in announcements and prayer to give the Lord above all the Glory! I wanted to callout the 9 Pax who came out with me and were Kill’in It today!! You guys make hitting it hard fun!! Always an honor to lead my Brothers!!!!!!!
We had 12 great men attend our kickball game.They were Ben Rudy Hoikemeir, Eric Isosceles Puffenberger, Dan Radio Lucero, Zachary Solo Hatcher, Thomas Mercy Morrisey, Alec Meatloaf Falkenberg, Josh Lonzo Hoot, Josh Woodstock Brown, Bill Chanel Colon, Rob Cinnamons Brace, Steve Footloose Mohr and the Q Mark Landslide Trimble.While a team batted, when the member was not batting, they did 16 reps of merkins, big boy sit-ups and lunges 2=1in the 1st inning. The second inning the batting team was doing 16 reps of South Carolina Dry Docks, Hello Dolly’s and Lt. Dans.The team in the field had to do 3 Burpees when a run was scored. We had a 5 run/inning limit. We ended in a circle of trust.
Pax: fat thor(q), peach(6), fossil, nitrous, Callahan, bourbon, Van Gogh, Jennay, stark, huckleberry
3 rounds of the following: 1 minute each exercise, no rest between. Each round got progressively faster with the songs. Used coupons where applicable.
Goblet squats
Shoulder press
Bent over row
One legged squats
Chest press
Step ups
KBS
Hip Thrusts
Derkins
Wide arm pull ups
Made it halfway through round 3
Prayers: Jenny’s wife’s grandmother, emily(?) daughter of a friend of stark, ukraine
Stalker
Rudy
Lonzo
Mercy
Charlotte
Footloose
Meatloaf
Fat Amy
Pitchers & Catchers Report
A beautiful morning for some ball since MLB elites have decided to hold out and delay the season.
Q: Doubtfire
Pax:
Mercy
Woodstock
Meatloaf
Rudy
Footloose
Cinnamons
We moseyed 200 meters to home plate near the pond and split into two teams. One pax had to pitch a ball to first base which was located about 200 meters away. As soon as he threw the ball the remaining pax were tasked with completing the designated work per each base. (The work for this beatdown was (BALL) Burpees at first base, Absolutions at 2nd base, Lt. Dan at 3rd base, and London Bridges back at home.). Once that pax got the ball all the way to the base, he signaled to his teammates to “release” which meant they were free to run down to first base and complete the designated reps with the thrower.
The team who circled the bases first received the run. Team Woody defeated Team Mercy 3-1.
We were able to get three full revolutions in and then a mosey with some merkins and lunges in at the end.
Cinnamons was the 6.
Ended with COT
Pax: Raven, Huffy, Coconut, VanGogh
Q: VanGogh
Warmup:
Motivators
Workout: birthday month is exercise, day is Reps.
January: Squats
February: Air presses times 4
March: Burpees
April: Lt Dans
May: Mountain climbers
June: Carolina dry docks
July: Sprints
August: Hand release merkins
September: Derkins
October: Bonnie Blairs
November: calf raises times 4
December: Merkins
After each round ran up the hill and back.
Ended with a bunch of abs.
COT
6 huffy
03-03-2022 – The Climb:
Date: 03/03/2022
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg
Q: Bourbon
PAX: 11 Total – Fossil, Oil Change, Spaulding, Jennay, Stark, Huckleberry, Doubtfire, Geppetto, Hannibal, Isosceles, and Bourbon (Q).
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
The Thang:
• Start with Motivators
• The Climb:
• Each exercise will consist of 15 reps
• Then each PAX charges the hill to the top of the wall
• Plank until all PAX reach the top
• 60 second wall squat (counted by each PAX in order until we reach 60)
• Run down the ramp to the bottom
• Repeat for next exercise
• Exercises:
o Carolina Dry Docks
o Merkins
o American Hammers
o Jump Squats
o Lieutenant Dans
o Burpees
o Flutter Kicks
o Diamond Merkins
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Huckleberry.
• Announcements
• COT / Prayers and Intentions
Backblast for 2/28 at “The Foundry”
PAX: Fat Thor, Doubtfire, Lyman, Woodstock, Coconut (Q)
Intro: Mission and Core principles. “Team” Mountain climbers to 150 for a warmup and practice counting together by calling out 20’s and 10s while doing reps OYO.
THANG: Workout entitled “Hot Pursuit” This was modeled after the team pursuit speed skating event from the recent olympic games. two teams of 3 positioned on opposite sides of the track mid-straightaway start at the same time, making their way around the track together, with the objective of catching the other team before the time runs out. (12 minute rounds).
4 stations were set out at 100m intervals with work to do as a team before moving on to the next station.
Round 1:
90 burpees, 120 jungle boy squats, 150 bonnie blairs, 250 Merkins
Round2:
60 manmakers, 300 SSH, 120 squrls,
round3:
150 block presses, 100 raggedy Anne, 100 block swings, 100 BBSU
This workout proved to be really hard. Especially since one team was only 2 pax each round. But the format was pretty successful. it would be mega fun with 12 pax–4 teams of 3 starting one at each station…the chase would be a lot more palpable!
COR, NOR. FatThor-6.
Great time and an honor to lead and participate with great PAX.
BackBlast – February 22, 2022
AO: The Levy
Q: Oil Change
PAX: Coconut, Stark, Dutch, Mile High, Spalding, Fossil
The Thang:
Billy Madison Run:
Ran down 5th toward Mulberry then to Toth Elementary, Ran back up Pine to 7th toward Frank Elementary, Ran down 7th to Boundary and jog over to White Road to Woodland Elementary then back down 7th to Elm over to 5th to get back to the Levy.
Count-O-Rama: 7 Runners
Q: Solo
Pax: Gepetto, Huffy, Huckleberry, Hannibal, Casper
Into
Misson, 5 core principles, waiver
Held at the Levy with the runners due to contruction at necropolis
Rucked down second street and then cut over to the lakefront trail at the water plant’s access road. Went up the Wall’s hill twice and did the hill at hood park twice.
Announcements
Prayer
WEBSITE POST:
Welcome to F3
5 Core Principles
Countorama
Warm Up
The Thang:
Two Teams —> YELLOW team – BLUE team
Two lines of cones (about 10 yards apart)
Plant shovel flag at end past the last cone’s
PAX completes 25 reps of a certain exercise at their base. (about 10 years away from first cone)
When a PAX finishes the reps, runs to pick a cone and bring it back to base.
This continues until all cones have been brought back to base.
(ONLY one runner at a time) PAX do reps of another exercise while waiting to run
PAX can be runners more than once, but ONLY after all PAX have been runners at least once.
Round ends when the first team “captures” the “flag”!
ROUND 1:
Merkins
LBC’s
SSHops
ROUND 2:
Merkins
Boxcutters
Squats
ROUND 3:
Merkins
Oh-hey’s
Burpees
ROUND 4:
Merkins
Cross-Reach
SSHops
ROUND 5:
Merkins
Mike Tysons
Squats
ROUND 6:
Merkins
Sweat Angels
Burpees
COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Rudy
Doubtfire
Landslide
Stark
Apollo
Mr. Anderson
Fat Amy
Manchester
Meatloaf
Huckleberry
Huckleberry
Stalker
Ponzi
Chanel
We had 18 young, vibrant men attend our beatdown. They were Alan Coconut Davies, Billy Hannibal Stark, Rick Huckleberry Thielen,, Scott Geppetto Schuss, Matt Stark Yarder, Jessie Fossil Miller, Dan Van Gogh Miedema, Daniel Casper Kubacki, Chris Heisenberg Drag, Alan Lego Reinmeyer, Jonathon Bourbon Burns,Jeff Spaulding Lonsbrough, Jake Jenny Wittmer, Tod Nitrous Armbruster, Jim Round-up Lehman, Dave Mulan Chan, Jay Thai Guy Sun and the Q, Mark Landslide Trimble. We did one of my favorite workouts, The Spartan 300. We had 3 teams of 5 people and one team of 3. The 5 man teams did 300 reps as a team of each exercise, the 3 man team did 180 reps. The exercise were merkins, LBCs, burpees, starfish sit-ups, swimmer merkins, V sit ups, Diamond Merkins, Bib Boy sit ups, South Carolina Dry Dock Merkins, Freddy Mercury’s, Pistal Squats and dips. No team finished. We then ended in a circle of trust.
Leadership Ruck and Run:
Ruck PAX:
LEGO, Bourbon, Geppetto, Casper (Q)
Run PAX:
Stark, Spaulding, van Gogh, Jennay (Q)
Discussed friendship and what’s expected in our various relationships. Talked about things that made us better friends!
Honored to Lead!
The Battlefield Ruck
Pax: Rudy (Q), Woodstock, Fat Thor, Isosceles, Fat Amy, Footloose, Behr, Mercy, Cinnamons, Lyman
03/07/2022 – The Murph:
Date: 03/07/2022
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 8 Total – Oil Change, Peach, Fat Thor, Mile High, Radio, Fossil, Landslide, and Bourbon (Q)
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)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
Count-O-Rama and Name-O-Rama
The Six: Fossil.
Announcements.
COT / Prayers and Intentions.
Thanks for the 6 that showed up to test the waters with some broad jump burpees. Of course @Matt “Stark” Yarder was out front with 2 full laps completed in under 40 mins. The rest us completed about 1.5 laps. Stark counted about 120 broad jump burpees gets you around the track once. @Tommy “Callahan” Geary, @Rick Thielen (Huckleberry) , @Rob “Cinnamons” Brace, @Ben “Rudy” Hoipkemier , @Josh Woodstock Brown Thanks again for the push!
Q- Isosceles
The Murph!
QIC: Fat Amy
PAX: Footloose, Mercy, Meatloaf, Fat Thor, Rudy, Charlotte, Lonzo
1.25 mile run to Keener park
100 pull ups
200 push ups
300 squats
1.25 mile run back to MC2
Some guys tried something new, and we all got better today!
COT:
Count O Rama
Name O Rama
6: Charlotte – Came out because Lonzo bugged him. No regrets… lost over 30 lbs. Loves the ability to share life struggles with these men. Aye!
Announcements
Prayer
Peaks and Valleys
Pax: Footloose, Runt, Bear, Mr. Anderson, Mercy, Cinamons, Fat Amy, Rudy, Fat Thor, Lyman, Isosceles, Demon Drop, Wipers, Orange Kilt, Chewy, Woodstock
QiC: Woodstock
For rep stations, when EMOM timer goes off sprint to cone and back then finish reps. When reps are completed, move to next station.
For AMRAP stations, you must stay at station until next timer. when EMOM timer goes off go to butcher box.
butcher box – 5 laps. Start at right cone on line closest to you. shuffle left, sprint forward, shuffle right, move backward.
16 PAX Split into 2 groups (A and B), then partnered up within their group. 8 sets of 2. Then disperse – A groups to a station 1-4, B groups to a staton 5-8.
EMOM (above).
After 10 minutes, A and B switch. Switch partners if you want.
1) 25 HR Merkins
2) 15 Sandbag burpees
3) 35 Jump Squats
4) 20 Thrusters
5) AMRAP 4 is 1 flutter kicks
6) AMRAP Ab Wheel / inchworms
7) AMRAP Tricep Extension
8) 8) AMRAP Curls (block)
After 10 more minutes, flip the cards. Switch partners if you want. We also changed up the EMOM to everyone just run.
1) AMRAP HR Merkins
2) AMRAP Sandbag burpees
3) AMRAP Jump Squats
4) AMRAP Thrusters
5) 50 4 is 1 flutter kicks
6) 15 Ab Wheel OR inchworms
7) 25 horizontal block hold to overhead hold
8) 15 7’s (15 low half, 15 high half, 15 full) (2x)
After 10 minutes, A and B switch sides. Time shortage had us cut butcher box to 2 laps and EMOM became 1:45 / 5 rounds.
Very confusing to explain and type. Very brutal to do. We did get to see the “Fat/Fit” team up on sandbag burpees 2x in the last 8 minutes though. Impressive to see the Amy/Thor mashup.
Seven got strong by mixing it up at Grantland.
Mile High The Q.
Fossil the 6.
Huckleberry
Peach
Bourbon
VanGogh
Jennay
Callahan
Welcome – Mission – Principles
PAX:
Q: Hannibal
Mjolnir
Ant-man
Chanel
Ponzi
Huffy
Lonzo
Coors
Huckleberry
Everest
Since it was my my late father’s birthday I included a few basketball style exercises to pay tribute to him in this beatdown.
Do 10 reps each:
Big Boy Sit-ups
Merkins
Pointers (2is1)
Jump Shots
Leg Climbers
Lay Ups (2is1)(act like you are doing layups)
Side Crunches (2is1)
Rebounds (act like you are rebounding and throwing elbows)
Run Suicides
10 reps each:
LBCs
Dips
Supermans
Bobby Hurleys
Flutter Kicks (2is1)
Incline Merkins
Leg Levers
Carolina Dry Docks
Run Suicides
Repeato
PAX: Coconut, Lyman, Mercy, Lonzo, Meatloaf, Rudy, Landslide, Woodstock
QiC: Woodstock
Fitness Fellowship and Faith.
Plant grow and serve small male workout groups for the invigoration of male community leadership.
Always Free. Open to All Men. Always Outside. Led in a Rotating Fashion by men who participate. End in a COT.
Disclaimer.
The Thang:
Tacticool race. Partners:
U – YHC lead – Up Downs (with roll right/left) Q led, all together for timer (2 minutes)
13 minutes
K – Killer bees (bear crawl out, broad jump back, every 3rd broad jump do 2 burpees) (bear crawl to cone setup at about midfield.
R – Run prescribed lap (around the field we are using)
A – American Hammer (45)
I – Inch worm n’diayes (feet will need to walk up to hands) out to the shorter cones and run back (setup cones at quarter field)
N – No surrender 50 (with partner)
E – Elevens (between cones) Merkins (start w/ 10) Lt Dans (start with 1). (setup cone on goal line and big box.
Repeat x2
Rudy and YHC were the only tacticooly dressed BadAss MF’ers in the group. We would definitely survive. Everybody did, indeed, sweat for Ukraine.
Partner was a play on a battle buddy. Everybody needs a battle buddy, because everyday is a battle. Someone going through the same shit as you that you can lean on and into for support, push, and accountability and they can do the same. Its a necessity for life and war. The movements were exaggerated (comical) combat and evasive movements – crawling, jumping, getting up and down quickly, rowing (american hammer), more crawling to advance on a target, obviously running, and unfortunately surrendering which YHC intentionally made difficult because it SHOULD be difficult to give up, even in the face of extreme difficulty. Never give up, its contagious.
There were only a few but the fitness was fun.
Lots of hard work and great conversation.
Mile High the Q and the 6.
Raven
Huffy.
Honored to lead.
03/10/2022 – Good Year:
Date: 03/10/2022
Time: 5:30 – 6:15 AM
Location: Wakanda – Maumee High School
Q: Bourbon
PAX: 6 Total – Huckleberry, Landslide, Lonzo, Rudy, Footloose, and Bourbon (Q).
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
The Thang:
• Warm up with Motivators
• The Thang:
o Complete BLIMPS, then run a lap, repeato adding 5 more reps to each exercise for each round completed
BLIMPS:
• B = 5 Burpees
• L = 10 Lunges (count one leg)
• I = 15 Imperial Walkers (count one leg)
• M = 20 Merkins
• P = 25 Plank Jack Shoulder Taps
• S = 30 Squats
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Rudy.
• Announcements
• COT / Prayers and Intentions
Ponzi
Stalker
Huckleberry
Everest
SSAUW still stupid and utterly worth-it!
Pax: Jax (FNG), Round-up, Nitrous, Sherpa, Spaulding Q
Csaup joined for the warm up and first 3 rounds!
Warm up
Cadence side straddle hops-20
Cadence burpees-5
Round 1
Run one sprint (100 meters)10 merkins
Run two sprints 20 merkins
Run three sprints 30 merkins
Run 4 sprints 40 merkins
Round 2
Lunge walk (10meters)-10 squats
Lunge walk 2 lengths- 20 squats
Lunge walk 3 lengths – 30 squats
Lunge walk 4 lengths – 40 squats
Round 3
Imperial walk (10 meters) – 10 big boys
Imperial walk 2 lengths – 20 big boys
Imperial walk 3 lengths – 30 big boys
Imperial walk 4 lengths – 40 big boys
Round 4 with partner
Working up to 50 burpees
One teammate runs a 2 line suicide- the other does burpees- switch and continue until burpees are complete
Round 5
Working up to 25 Lt. Dans
bear crawl down and back 15 reps
Bear crawl down and back do 10 reps
Round 6 working to 33 starfish sit-ups- 3 sets of 11 with suicide in between
Cool down lap
25 side straddle hops
25 Bonnie Blair’s
25 merkins
Cot
Welcome
F3 Mission & Core Principles
PAX: Rudy, Lonzo, Thai Guy, Charlotte, Runt, Wipers, Lyman (QIC)
Notes: 19 degrees with a steady chilly wind.
Warmup: 25 Side Straddle Hops in cadence. 20 Merkins in cadence.
The Thang: Elevens
Cones approximately 30yrds apart.
10 Manmakers at one end, Lunge walk to the other end.
1 Kettlebell Swing, rifle carry back to start.
Run a lap around the theater.
9 Manmakers, Lunge walk
2 Kettlebell Swings, rifle carry back
Run around theater.
Continue to 1 Manmaker, 10 Kettlebell Swings
As a “cool down,” we did 8 rounds of ab work. Each pax choose an exercise, which we did on a 45sec Tabata timer with 5 sec rest.
Countorama (7)
Name-o-rama
Rudy was the Six
Announcements
Ended in Prayer.
Thank to all who came out. Honored to lead today!
Lyman
Welcome
F3 Mission & Core Principles
PAX: Rudy, Lonzo, Runt, Lyman (QIC)
Rucked to the AW monument and back. Delayed COT til after beatdown.
Fire Run at The Wall
Q: Doubtfire
Pax:
Stark
Jennay
Hannibal
Coconut
Hazard
Fossil
Nitrous
Oil Change
Playlist:
Fire Woman-The Cult
We Didn’t Start the Fire – Billy Joel
Sex on Fire- Kings of Leon
Hearts on Fire- John Cafferty
Paper in Fire- John Mellencamp
Crash Burn- Blues Traveler
Fight Fire with Fire- Metallica
Lampshades on Fire- Modest Mouse
Ring of Fire- The Man in Black
Burning Down the House- Talking Heads
We had a mission to complete for a young man from AW Jr. High. We carried our coupons to the fire station to retrieve a couple of PFD patches for our 8th grader. We began by moseying to each of the three cross streets before reaching the station. At 1st, 2nd, and 3rd streets we performed a set of work before gathering our thigs and completing the mission. We knew we had roughly 20 minutes to get to our destination and a return trip of 20 minutes would leave us 4 minutes for our COT.
The work we did along the way was: 3 different exercises for 10 reps each. Exercises changed at each of the three stops and included goblet squats, incline merks, decline merks, Lt. Dans, London Bridges, etc.
3/11 at The Rabbit Hole
Q: Doubtfire
Pax:
Heisenberg
Huckelberry
Manchester
Fat Amy
Mr. Anderson
Rudy
Apolllo
Killer playlist of course because Doubtfire was Q and it was March 11, which is henceforth International 3/11 Day!
Here’s the playlist for posterity:
Come Original
Down
Beautiful Disaster
Flowing
I’ll be Here Awhile
Don’t Stay Home
Home Brew
Beyond the Gray Skies
Creatures for Awhile
Love Song
Amber
First Straw
All Mixed Up
We moseyed to the base of the hill where I explained the rules. Run up the hill or the stairs and read the four exercise options for the first round. Choose 3 of the 4 and perform 11 reps of each. Then choose one of the 4 ways of getting back down the hill. By the end of round 3 you should have chosen three of the 4 options listed. The 4 options were: down the rabbit hole. Run down the back side of the hill and return. Crawl bear down the hill. Crabwalk down the hill. The dusting of snow the night before and during the beatdown plus the 20-degree air made it slick so disclaimers and modifications were issued aplenty!
So, get up the hill and choose three of the four and do 11 of each. Pretty simple. Then return three of the 4 ways. Other movements included: Merkins, burpees, box cutters, Lt. Dans, absolutions, BBSU.
When you return to the start, hold plank or go get the 6.
COT
Six was Rudy
Welcome
F3 Mission & Core Principles
PAX: Fat Thor, Woodstock, Lyman (QIC)
Notes: 33 degrees.
Warmup: 25 Side Straddle Hops in cadence. 20 Merkins in cadence.
The Thang: Easy as Pi
5 Rounds of 3:14 minutes of work and 3:14 minutes of “active rest.” The goal was to proceed through 10 exercises for 3min, 14sec, getting slightly further each time. The active rest was a lap around the track.
Exercises: My Favorite Kind of Pi(e)
5 Burpees
10 Alternating shoulder taps w/plank jacks
15 Kicks, donkey-style
20 mErkins
25 Diamond merkins
30 American hammers 2:1
35 Pickle pounders
40 Prisoner squats
45 Lunges 1:1
50 frEddy mercuries
This was a modified version of the Groundhog Day beatdown on 2/2. However, we realized quickly that the first half was very arm-heavy and time-consuming. After some feedback from the group we elected to do two rounds of the first five, two rounds starting at the bottom and going up, and one modified round starting at the top. It didn’t go exactly as I had planned, but we all pushed ourselves and worked the whole time. Thanks to the two HIMs who joined me for giving constructive feedback. Ended with some stretching.
Countorama (3)
Name-o-rama
Fat Thor was the Six
Announcements
Ended in Prayer.
Thank to Woodstock and Fat Thor for coming out and encouraging me to do better. Honored to lead today!
Lyman
Ruck & Run BackBlast
Q’s: Meatloaf & Stark
PAX: Lego, Huffy, Hazard, Gepetto, Huckleberry, Woodstock, Mile High, Fossil, Spaulding, Fat Thor, Van Gogh, Dutch, Jennay, Landslide, Coconut
The Ruckers… rucked
The Runners… runned
QIC – Stark
PAX – Woodstock, Coconut, Fat Thor, Dutch, Van Gogh, Jennay, Spaulding, Fossil, Landslide, Mile High
The Thang
See ya when I see ya run – Started with about a mile warmup down Hood Park to the Wall. Regrouped at Inside the FIve and explained task. Partnered up with similar paced PAX. Ran the block and tried to beat partner to midway section. Once partners converged they then bounce back and try to beat them back to start. Did this for a few rounds. After about 2.5 miles of running the block and racing your partner we headed back to Hood park forsome hill sprints, then a cool down jog to Wall and back to start.
Meatloaf ran the ruck so he ended us with some fine words. Dutch with a sincere and quick 6 on the value of companionship within this group.
Always an Honor
Always My Pleasure
~Stark
3/16/22
Q – Callahan
AO – Grantland
Pax – Peach, Oil Change, Iso, Mile High, Solo, Callahan.
Cadence
Warm up lap.
Partner Work
One guy moved – Karaoke, Skip, Run
Other guy did work
Hand release merkins, sumo squats, burpees, freddy mercurys, Plan jacks
COT
FOD 3/16/22
Q Moana
Pax: @Josh Woodstock Brown @Josh “Lonzo” Hoot @Dave “Lyman” Ramsey @Ben “Rudy” Hoipkemier @Jason “Ticket” Ziegler 🎟 @Mark “Landslide” Trimble @charlotte
Da ting:
20 ic ssh warm up
Emom run.
9 minute rounds for groups as many rounds as possible.
Group 1
10 push-ups
10 squats
10 BBSU
group 2
10 Carolina DD
10 lunges 1 is 1
10 heels to heaven
Group 3
10 Diamonds
10 Smurf Jax
10 Am hammers
Group 4
5 burpees
5 rockets
Cor, nor, landslide 6
Cot prayer
The Yard was alive with 6 HIM getting stronger today.
Mile High The Q
Hazard The 6
Ringo
Hannibal
Fossil
Fat Thor
Thank you for joining me in grind.
Backblast – March 17, 2022
AO: The Yard – Rossford Marina – Rossford, OH
QIC: Geppetto
PAX: Raven, Geppetto, Coconut, Jennay
Workout: Sham-rockin’ In the Free World
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Warm up: Mosey to the end of the parking lot and back
The Thang:
Four corners – cones 20 yards apart. One minute AMRAP, then movement to next cone (30 second interval between cones)
First movement – Karaoke
Second movement – Bear crawl
Third movement – Lunge walk
Four movement – High knees
After four corners, run to end of parking lot and back.
Round one:
Merkins, Squats, Imperial Walkers, Peter Parkers
Round two:
Lunges, LBC’s, Mt. Climbers, Carolina Dry Docks
Round three:
Bonnie Blairs, BBSU, Burpees, Inch Worms
Round four:
Lt Dans, Freddie Mercury’s, Never Surrenders, PJST
Count-O-Rama –Four
Name-O-Rama
Circle of Trust
Sharing of the six – Raven – EH’d by Tots, Names by Bambi (Raven is a Steelers fan). Comes to F3 for the camaraderie and it makes him feel like he is getting to play like a kid again.
Announcements: Winter challenge is wrapping up. Get your points!
Ball of Man with Prayer – Prayers for Jimmy Dean, his family and their adoption. Prayers for Coco’s family.
Spreadsheets from the Gloom: Low’s 40’s. No wind. Great to see Jennay out as a last minute addition. Guinness and Irish Coffee as a 2nd F after the workout. Need to make my workouts more difficult. Jennay’s watch asked him if he was finished with the workout and we were only halfway done!
It was an honor to lead.
Playlist:
Jump Around – House of Pain
Spitting Games – Snow Patrol
You’re All I Have – Snow Patrol
Take Me To Church – Hozier – Fun fact, Hozier’s birthday is March 17th!!!
Paint The Town Green – The Script
Sunday Bloody Sunday – U2
Zombie – Cranberries
Holding On – James Vincent McMorrow
Moondance – Van Morrison
Volcano – Damien Rice
I’m Shipping Up To Boston – Dropkick Murphy’s
3/14/22
Q-Oil Change
AO – Grant Land
PAX – Dutch, Oil Change, Coconut, Nitris, Hazard, Fossil, Huckleberry, Mile High, Peach, Stalker
Beat Down: team up in partners. One person does the movement while the other does the work then switch. Winning team does side straddle hops while losers do 5 burpees each.
Movement: Work:
Bear Crawl Absolutions
Crab Walk LBC’s
Duck Walk Merkins
Gorilla Walk Box Cutter
Alligator Merkins Imperial Walker
Lunges Monkey Humpers
Burpee Broad Jumps Frog Jumps
COT
Ponzi
Stalker
Huckleberry
Everest
Hawaii 5-O crap beatdown tidal wave of reps
6:15 pm at the Clocktower Commons
Heisenberg Q. 12 PAX started at 68 F and dropped to 54 halfway.
10 sets of increasing by 5 reps
5 Burpeees (man maker) , 10 coupon curl, 15 shoulder press, 20 air squat (jump squat), 25 LBC (hammer), 30 sec planks, 35mt climber, 40 leg lifts, 45 ssh, and finish with 50 merkens
Stalker (2 year anniversary)
Fossil
Radio
Everest
Lonzo
Thai Guy
Huckelberry
Moana (the 6)
Ponzi
Channel
Mulan
Heisenberg
Announcements
Prayer
Mission
5 Core Principles
The Murph
Nameorama
Countorama
Prayer
PAX List:
Footloose-Q
Fat Amy
Rudy
Mercy
Lonzo
Principles
Then Ruck and/or Run
We did the COT after the beatdown
Run:
Lonzo
Rudy
Fat Amy
Ruck:
Footloose
Dorf
Greta (Josh Seedorf, 2nd time)
Oscar (FNG, got named after the beatdown, Zack Fox)
Cinnamons (Q)
Principles
The thang: Tabata timer with running, block work, and burpees. 50 mins of non stop movement.
COT
Participants:
Fat Amy
Rudy
Lonzo
Footloose
Dorf
Greta (Josh Seedorf, 2nd time)
Oscar (FNG, got named after the beatdown, Zack Fox)
Shurpa
Lyman
Charlette
Cinnamons (Q)
Pax: fat thor(q), nitrous(6), bourbon, fossil, Van Gogh, Spaulding, Lego, Callahan, radio, chumly(fng)
Warm up: jog
Work: paired up and did 100 merkins/10 monkey humpers, 100 burpees/10 overhead claps, 100 American Hammers/10 reverse pull-ups, 100 squats/10 dips
When done, switched the numbers and exercises
Ending: abs for 2-3 minutes
Prayer intentions: traveling, Ukraine,
Last minute Q by YHC.
PAX: Lego (Q)
Jennay
Rucked to Louisiana Ave and back. Met a friendly PBG police officer on the way. Good conversations and about 2 miles total.
Unlucky Friday
QIC: Fat Amy
PAX: Rudy, Footloose, Manchester, Doubtfire, Huckleberry, Fat Amy
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)
Warm-up: Motivators (10 to 1)
The Thang:
BOMBS: Partner up
Pax 1 does exercise while Pax 2 runs to the cone and back. Swap out and continue the exercise until each amount of reps are complete.
100 Burpees
150 Overhead presses with cindy
200 Merkins
250 Big Boy Sit-ups
300 Squats
COT: 6, Announcements, Prayer
Huffy is going to post the names of the guys that ran today. We just ran Landslide’s Loop. Your Q which I did not post it. OOPS!!!
PAX: Lyman, Dorf, Fat Amy, Meatloaf, Footloose, Mercy, Rudy, Lonzo – Q
Happy Murphday!
For my birthday, we did the Murph! Just like we always do. We met up with the Cinnamons Murph crew and listened to the smooth sounds of Cinnamons playlist. 20 total with the other crew. Great times and the weather is getting better… so short shorts for a couple people.
COT, Mercy was the 6
Honor to lead.
F3 Team Block Work
The Commons
3/22/22 at 6:15 pm
PAX:
Chanel
Bonds
Ponzi
Huffy
Houdini
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Teams of 3 each with a Block each.
1,050 total reps as a Team at Cone 1:
50 Imperial Squat Walkers
100 Lt. Dan’s
150 Merkins
200 Big Boy Sit-ups
250 Pickle Pounders
300 Leg Raises
Team member A begins reps (above) while team member B:
20 Curls with Block at Cone 1
Riffle Carry’s Block to Cone 2
20 Overhead Press/Squats with Block at Cone 2
Runs back to Cone 1 to resume the reps started by team member A.
4. Team member A:
20 Curls with Block at Cone 1
Riffle Carry’s Block to Cone 2
20 Overhead press/Squats with Block at Cone 2
Runs back to Cone 1 to resume the reps continued by team member B.
5. Team member B:
Runs to Cone 2
15 Overhead press/Squats with Block
Riffle Carry’s Block to Cone 1
15 Curls with Block
COT: 6th was Houdini
PAX: huckleberry, oil change, VanGogh
Q: VanGogh
Split the deck.
Flip one way do merkins other way do abs. The number on the card is that many reps (abs are doubled)
Diamonds = diamond merkins
Hearts = regular merkins
Clubs = decline merkins
Spades = wide merkins
For abs:
Hearts = LBCs
Diamonds = flutter kicks
Clubs =American hammers
Spades= bicycles
Once through entire deck we did it again but this time legs and abs.
Hearts= squats
Diamonds = one leg squat
Spade = LT Dans
Clubs = lunges
For abs
Hearts = big boy sit ups
Diamonds = leg lifts
Spades = imperial walker
Clubs = hillbilly walker
End with COT
03/23/2022 – Bourbon Wants Blocks:
Date: 03/23/2022
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 5 PAX – Charlotte, Stalker, Mercy, Lyman, and Bourbon (Q)
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
Warmup:
• Warmup with Motivators.
Beatdown:
• Timer for every 3 minutes = 15 Merkins
• The work on repeat:
o 21x Block Thrusters
o 15x Block Swings
o 12x pull-ups
o 9x Burpees
Count-O-Rama and Name-O-Rama
Learn about the 6th: Charlotte.
Announcements.
COT / Prayers and Intentions.
3.17
Just Chanel and Stalker and Chanel’s son, Maverick
IRISH CAR BOMBS
3.17.2022
ST PATRICK’S DAY
PAX: Woodstock, Rudy, Lyman, Footloose, Mercy (q)
BOMBS with partner. Do reps, while Partner runs out and back.
50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
During BOMBS, Every 5 Minutes – CARS
17 Crunches, 17 Air press, 17 Riverdance, 17 Squats
COT
Pax
Paul “Everest” Petrillo – Q
Rob “Reset” Walton
Rick “huckleberry” Theilen
Shawn “Bonds” Wingate
Dave “Stalker” Kaiser
Dave “Lyman” Ramsa
Brian “Ponzi” Coil
Paul “Fat Thor” Devine
Dave “Flo” Walton
Beatdown:
-LBC (Little Baby Crunches)
-Plank
-Mountain Climbers
-Big Boy SitUps
-Squats
__________run lap__________
Lt Dans
Clock Merkins
Step Ups /Jump Ups
American Hammers
Burpee
_____run lap_____________
Bear Crawl
Dips
OUTLAWS (position for flutter kicks, keep feet together and make a big “O” with them. Each direction CW / CCW);
Daniel-Sons
Freddie Mercurys
6 Men Gathered at the Wall for the Beatdown
Q: Hannibal
Fossil
Chanel
Van Gogh
Nitrous
Lyman
1 minute on each exercise then move to the next complete all 8 then run down the path and back.
Australian Merkins
Calf Raises
Step ups or Box Jumps
Dips
Squats
Big Bois
Merkins
Leg Lifts
did all 8 and ran twice then did 4 of those and called it for the COT
PAX: Woodstock, Rudy, Mercy, Cinnamons, Landslide, Huckleberry, Lonzo-Q
Warm-up Kevorkian Run
The Thang
Round 1 Stations
Ropes
Pull-ups
Bonnie Blair’s
10 Burpees Timer
Big Boi’s
Curls
Squats
Completed 2 sets and then did another Kevorkian Lap
Round 2 Stations
Rope Weight Drag to cone and back Timer
Pull-ups
Bonnie Blair’s
Sandbag Burpees
Big Boi’s
Curls
Squats
Completes 2 sets and packed up.
COT, COR, NOR, Huckleberry was the 6 and he told us to get what you want out of F3, we have all 3 F’s and we are making an impact on the community. Prayers for Landslides friend that just retired and got a bad diagnosis, for Max, and all of those in need.
F3 Together
The Fortress
1000th Post
3/26/22 at 6:30 am
PAX:
Thai Guy
Bourbon
Stark
Woodstock
Mercy
Huffy
Fat Amy
Lonzo
Spider Mon (2.0)
Landslide
Chanel
Van Gogh
Isosceles
Callahan
Spaulding
Stalker
Wipers
Chumlee
Lyman
Mr. Anderson
Fat Thor
Jennay
Coconut
Radio
Jimmy Dean
TuPac
Nitrous
Lego
Shirpa
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Station #1:
25 Curls w/ Coupon
25 Air Presses w/ Coupon
25 Thrusters w/ Coupon
30 LBC’s
30 American Hammers (2 is 1)
Murder Bunnies w/ Coupon to next Station.
Station #2:
25 BBSU’s w/ Coupon
25 Scissor Kicks-Arms Extended w/ Coupon
25 Leg Raises w/ Coupon
30 Mt. Climbers (2 is 1)
30 Ninja Squats
Riffle Carry w/ Coupon to next Station.
Station #3:
25 Lt. Dan’s w/ Coupon
25 Bent Over Rows w/ Coupon
25 Round-Robins w/ Coupon
30 Merkins
30 Plank-Jacks
Murder Bunnies w/ Coupon to next Station.
Station #4:
25 Man-Makers w/ Coupon
25 Squats w/ Coupon
25 Lunges w/ Coupon
30 Bear Squats
30 Imperial Squat Walkers
Riffle Carry w/ Coupon to next Cone (#5).
Suicides:
Leave Coupon at Cone #5 and run suicides to each Station and back until back to Cone #5.
Riffle Carry w/ Coupon back to Station #1.
Repeat if time permits per the Q.
COT: 6th was Huckleberry
3/17 Beatdown
Q: Chanel
Pax- Stalker, Mjolnir
We did 12’s. Started with 11 of each exercise on one end then ran to the next end and then did 1 of each excercise. Ran back to started and the reps were 10 and 2, then 9 and 3 and so on.
Side A:
Merkins
Big Boys
Imperial Walkers (2is1)
Plank Jacks
Side B:
SSH
LBC’s
AIR Press
American Hammers (2is1)
Paul “Everest” Petrillo says:
March 24, 2022 at 10:17 pm
Pax
Paul “Everest” Petrillo – Q
Rob “Reset” Walton
Rick “huckleberry” Theilen
Shawn “Bonds” Wingate
Dave “Stalker” Kaiser
Dave “Lyman” Ramsa
Brian “Ponzi” Coil
Paul “Fat Thor” Devine
Dave “Flo” Walton
Beatdown:
-LBC (Little Baby Crunches)
-Plank
-Mountain Climbers
-Big Boy SitUps
-Squats
__________run lap__________
Lt Dans
Clock Merkins
Step Ups /Jump Ups
American Hammers
Burpee
_____run lap_____________
Bear Crawl
Dips
OUTLAWS (position for flutter kicks, keep feet together and make a big “O” with them. Each direction CW / CCW);
Daniel-Sons
Freddie Mercurys
3/26 Fortress Pre-Ruck/Run
* Jimmy Dean (Q)
* Van Gogh
* Wipers
* Stalker
* Lyman
* Tupac
* Chumlee
* LEGO
* Huffy
PAX: Radio, Lyman, Fat Thor, Stalker, Nitrus, Landslide, VanGogh.
Q: VanGogh
Warmup: two laps around parking lot.
Workout:
Asa team do 100 pull-ups, 200 Lt Dans, 300 burpees, 400 American hammers.
End COT
6 Landslide
03/28/2022 – Merlot Aged in Bourbon Barrels:
Date: 03/23/20228
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School
Q: Bourbon
PAX: 6 PAX – Mercy, Dutch, Spaulding, Coconut, Woodstock, and Bourbon (Q)
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
Warmup:
• Warmup with Motivators.
Beatdown:
• Timer for every 3 minutes = Sprint to cones, 15 Merkins, sprint back
• The work on repeat:
o 21x Lt. Dans
o 15x Side-Straddle Hops (4-Count)
o 12x Burpees
o 9x Absolutions
Count-O-Rama and Name-O-Rama
Learn about the 6th: Woodstock.
Announcements.
COT / Prayers and Intentions.
The runners for today are…
Mile High the Q
Lyman (thanks for visiting)
Coconut
Landslide
Stalker
Dutch
Woodstock
Jennay the 6
Backblast for the Fortress on 3/19/22
PAX: Spaulding, Callahan, Lego, Huckleberry, Dutch, Isoceles, Chit Chat, Jennay, Fat Thor, Coconut (Q)
Intro, mission, core principles.
WArmup with 44 SSH in cadence, and 22-4count monkey humpers.
THANG:
Round 1
I set up a square in the parking lot, 40 yards on a side. The group of PAX was to complete 44 laps of the Square with different exercises at each corner, and different movements along each side. First corner was 44 Merkens, then bear crawl to the second corner. 44 drydocks, then crawl bear to the third corner. 44 Bonnie Blair’s, one is one, then 1 foot hop to the last corner. Finally 44 calf raises then 1 foot hop on the other foot to the starting corner again.
This wound up taking us most of the time. But we did get to start round two.
Round 2:
Each individual PAX was to attempt to complete 11 laps of the Square with four reps of an exercise at each corner, and running along the sides. First corner, 4 man makers. Second corner, 4 Lieutenant Dan’s. Third corner, 4 Globetrotters. Fourth corner, 4 Kracken‘s. Everyone got at least a couple of laps in, but we ran out of time to complete round two and start round three.
Quick circle of pain before the circle of trust, in which all PAX assumed tree hugger pose, then stood sequentially while counting to 44.
COT-Fat Thor 6
Pax
Paul “Everest” Petrillo – Q
Bill “Chanel”
Shawn “Bonds” Wingate
Ben Heater FNG “Shatter”
Brian “Ponzi” Coil
Don “Radio” Lucero
Jeff “Spaulding” Linsbrough
Beatdown:
-LBC (Little Baby Crunches)
-Plank
-Mountain Climbers
-Big Boy SitUps
-Freddy Mercurys
__________run lap__________
Lt Dans
Clock Merkins
Step Ups /Jump Ups
American Hammers
Burpee
_____run lap_____________
Bear Crawl
Dips
OUTLAWS (position for flutter kicks, keep feet together and make a big “O” with them. Each direction CW / CCW);
Daniel-Sons
Squats
The ball toss was great fun. 10 LBS gets pretty heavy after a few minutes, I love returning to the FOD. Great to see it going strong
Mile High the Q
Landslide
Meatloaf
Woodstock
Beretta
Lonzo
Charlotte the 6
Footloose
Pax: Lyman, raven, VanGogh
Q VanGogh
Warmup: run to the river and the roundabout then back.
Workout. Run to first light pole do 5 burpees then run back. Run to second pole do 10 hand release merkins, go back to first pole and do 5 burpees then back. Do this for every set. Next 15 diamond merkins, 20 wide merkins, 25 merkins
Second time through. 5 Lt dans, 10 lunges, 15 squats, 20 monkey humpers, 25 calf raises.
Third: 5 big boy sit ups, 10 bicycles, 15 flutter kicks, 20 American hammers, 25 lbcs.
COT
Q: Oil Change
AO: Grantland
Pax: Huckleberry, Van Goh, Coconut, Lyman, Spaulding, Fat Thor, Jennay
Beat Down:
Played the card game WAR.
Split into two teams of 4. Each team drew a card. Highest card 1 had 10 draws per round and setup 5 rounds.
Work was set for each suit in each round. The number drawn was the amount of work done. Ace was 1, jack was 15, Queen was 20 and King was 25.
If there is a tie the it is War. You draw 4 additional cards with the 4th deciding the tie break. Each team must do the work of all cards drawn.
Winner of the round ran 3 Tennis Courts and did 3 Burpees
Loser of the round ran 5 Tennis Courts and did 5 Burpees.
PAX: Huckleberry, Rudy, Stalker
Q: Isosceles
Mission
5 Core Principles
Rucked towards overpass towards the river, then back around over walking bridge and back to shovel flag.
PAX:
Footloose – Q
Runt
Rudy
3.31.22
Stalker
Ponzi
Bonds
FNG: Crash Bandicoot
Q: Meatloaf
PAX: Spaulding & Manchester
25 calf raises
50 plank jacks
100 squats
200 merkins
300 LBCs
400 air presses
500 flutter kicks
Pax: Footloose, Lonzo, Charlotte, Woodstock
QiC: Woodstock
7 stations
SB 1 – deadlifts (60)
Sb2 – SB burpees (40)
Sb3 – SB squats
Bl1 – curls
Bl2 – rows
Bw1 – pull ups
Bw 2 – merkins
60 second rounds 7 minutes
Run across the soccer field
Repeat.
Round 2 45 seconds 5:15
Run
Repeat
Round 3 45 seconds 5:15
Run
Round 4 30 seconds 3:30
Run
Round 5 – core 60 seconds 6 minutes
1 – flutter kicks
2 – imperial walkers
3 – MTN climbers
4 – plank jacks
5 – hillbillies
6 – pickle pounders
PAX for Ruck:
Geppetto, Chubbs, Huffy, Chumlee, Hazard, Huckleberry, LEGO, Casper (Q)
Took off from temporary starting point, the Levy and rucked 3 miles…zactly!! Great fellowship. Honored to lead!
Pre knockout run/ruck
Pax: Run Jennay and Spaulding-Q
Ruck: Casper -Q
Runners ran just over 5 miles is 45 minutes across the maumee bridge and back.
Casper stayed close to grace church as a solo Rucker
Mission
5 Core Principles
Murphed
Nameorama
Countorama
Did 6 and announcement at the playground to maximize time
Prayer
PAX List:
Solo – Q
Spaulding
Footloose
Solo Birthday Beatdown!
Q: Solo
Pax: Mr Anderson
Footloose
Stalker
Lyman
Manchester
Rudy
Fat Amy
*Solo coming in 1 minute hot 🙁
Welcome, mission
5 core principles
Warm up in the shelter house with some dips and merkins
The main event- we did a repeating circuit
37 lunges at bottom of hill, race to top of hill, perform 37 merkins and 37 of one of the “S.O.L.O” workouts (squats.overhead claps. lunges. outlaws.) I did open this up to any exercise that started with S L or O.
Complete circuit by running down the shallow side of the hill and back to the base of the steep side and start again.
count-o-rama
Name-o-rama
6- Mr Anderson
Announcement and prayers
Jedi Returns- Black Swamp
PAX- ChewToy (Q), mercy, Woodstock, Charlotte, stark, raven, footloose, Lego, Sherpa, Jacks, huckleberry, Thai guy, fat Amy, Isosceles, Meatloaf(running), Roundup, Callahan
Every day 1,000+ decisions. Today you decided to invest in yourself for the betterment of those around.
Warmup
Belly Buttons
Butt Kickers
High knees
Arm circles
Seal claps
Overhead claps
Chinooks
Thunder Burpees
The Thang
Run down the Main Street, .25 mile
Benches= 15 dips
Flower pots= 10 lunge (2 is 1)
Store front= 10 leg raises (1 up, 3 down)
Monkey humpers 15 IC
Run .24 mile down Main Street
Benches= 15 dips
Flower pots= 10 prisoner squats
Store front= 5 burpees
Return to beginning when done, balls to wall until last guy
Indian run + 3 burpees for last pair
CoR
NoR
ChewToy was the nominated 6
Prayers around the circle
Announcements
BoM
QIC – Stark
PAX – Hazard, Jennay, Spaulding, Mile High, FNG John “Point Break” Horrigan, Coconut, Ringo, Barretta,
Base camp – Bottom of Wall
25 reps
Declined Merkins
Flutters (2 is 1)
Mountain climbers (2 is 1)
Leg Levers
Run up steps
Peak – Top of Wall
Run steps to top
12 reps
180 Burpees
Kick Throughs 1 is 1
Stump Moguls, side center is 1
Run down steps
REPEATO! AMRAP
Levels
1 – Lemming
2 – Sloth
3 – Gecko
4 – Lynx
5 – Grizzle Bear
6 – Snow Leopard
7 – Mountain Goat
8 – Alpine Ibex
9 – Alex Honnold
10 – Golden Eagle
Highest level completed was Snow Leopard.
COR, NOR, Spaulding was the six. 600 posts for this HIM. Kicking ass!
Always an Honor
Always my Pleasure
~Stark
Mosey and More to The Battlefield
QIC: Doubtfire
Pax:
Runt
Footloose
Rudy
Rockwell
In this edition of The Battlefield Beatdown we went to the actual battlefield and back performing random exercises along the way.
We began with an easy mosey behind the theater heading toward the railroad tracks.
Perform 10 Inchworm pushups.
Continuing to the RR tracks we walked while balancing the length of rail covering 15 RR ties. Getting that core and balance work on.
Mosey to trail and at the end of the long wooden fence, we each performed 20 calf raises.
Continuing our mosey we lunge walked for two minutes.
Resuming our mosey to the Battlefield we dropped and performed 15 absolutions.
We negotiated a creek and moseyed to the battlefield site and read the sign while holding Al Gore. We then dropped and performed 20 new exercises called “Frog-Legged Eagles”.
Mosey.
Arriving at a trail side bench we performed 20 step-ups each.
Moseying to the welcome center of the park, we did 25 deep lunges through the welcome center area.
Mosey to maintenance garage at Staybridge Suites and perform 25 London Bridges then proceeded to the AO where we performed another 25 lunges.
Ended with NOR and COT
Backblast – April 5, 2022
AO: The Foundry – Gateway Middle School – Maumee, OH
QIC: Geppetto
PAX: Rudy, Bourbon, Geppetto, Coconut, Woodstock
Workout: Monday at The Foundry
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
The Thang:
800m
100 each: Merkins, Squats, BBSU
800m
50 each: Merkins, Squats, BBSU
800m
35 each: Merkins, Squats, BBSU
800m
20 each: Merkins, Squats BBSU
If circuit is completed, go back up the ladder
One circuit total work: Two miles of running, 205 each: Merkins, Squats, BBSU
Count-O-Rama –Five
Name-O-Rama
Circle of Trust
Sharing of the six – Bourbon – F3 is special in that he can be out of town and go to a workout and be accepted as part of their brotherhood in another region and be held accountable. Priceless.
Announcements: Battlefield CSAUP this weekend. 5K in Red Ryder’s memory – details TBD. Coconut is organizing a six week 5K training program at The Levy later this year.
Ball of Man with Prayer – Prayers for Woodstock’s co-worker, Red Ryder’s family. Military, first responders and for God to help us be better men.
Spreadsheets from the Gloom: Mid 30’s. We avoided the rain/snow. Thanks to the four HIM who joined me today.
It was an honor to lead.
4/2/22 – Knockout
Q – Jennay
AO – The Fortress
Pax
Casper, Jennay, Coconut, Nitrous, Oil Change, Fat Thor, Spaulding, Van Gogh
Open – Mission/5 Core Principals/Disclaimer
Thang
Pax complete an exercise and then race to shoot a basket. First team to make 2 baskets wins the round. Teams were Coconut, Oil Change, Spaulding and Casper vs Jenny, Nitrous, Fat Thor, and Van Gogh. Casper was the silent sniper of the group.
After your shot, you had to run to the light pole and back before shooting again if you missed.
Moves
30 Merkins
15 Lt. Dans
30 Big Boy Situps
15 Burpees
30 Plank Jack Shoulder taps – (2 is 1)
15 Bonnie Blairs – (2 is 1)
30 Tuck Jumps
15 Absolutions
30 Leg Levers
15 High Kicks (2 is 1)
Knockout
Pax challenged each other at the end with several games of knockout to see which team could make 2 baskets first.
Ended with COR – NOR and the 6 (Coconut)
4.4.22
Q: Callahan.
PAX:
Van Gough
Iso
Spaulding
Fat Thor
Beretta
Mile high
Ringo
Radio
Huck
Chum Lee
Peach
The Thang: MURPH
No FNGs
6th Spaulding
COT
F3 Mission & Core Principles
Q: Fat Amy
Pax: Mercy, Rudy, Fat Amy
Thang: The Murph
1.25 miles to Keener Park
100 Pull ups
200 push ups
300 squats
1.25 miles back to MC2
COT
Mercy was 6
F3 Grantland
4/6/22 at 5:30 am
1 & 6
PAX:
Ringo
Chumlee
Beretta
Mile High
Jennay
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Jennay
Tues 6:15p 4/5/22
Charmin Squeeze – Can you Feel Your Abs
Q – Charmin
PAX – Heisenberg, Huckleberry, Thai Guy, Ponzi,
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Exercises: 10min (1min each)
1. SSH
2. Hand touches feet apart
3. Boxing – jump side to side
4. Lunge to clap underneath – lunge, then alternate
5. One Leg Toe Taps
6. Jump Squat Shuffles
7. Hop to High Knees
8. Side Lunges
9. Jump rope – 4min in a circle passing jump rope
10. Mtn climbers – countarama to 100
With Coupon (ideally 2 dumbbells (15-25lbs)
1. Swing Lunge, Squat, Overhead Press
2. Curls (3 sets x 12)
3. Strict Curl (3×12)
4. Hammer Curl (3×12)
5. Tricep Press (3×12)
6. Diamond Merkins to Max x 3
Ab Circuit: 25 each
• In & Outs
• Bicycles (each way)
• Crunchy Frog
• One legged Bridge (on back)
• Reverse Curls
• Leg Climbs (12 each side)
• 30 – American Hammer (2 is 1)
Prayer Intentions – Ponzi family member health, Ukraine refugees, all Military personnel
Always a pleasure and an honor!
Lonzo, Charlotte, Lyman, Pointbreak, Stark, Mercy (q), Footloose
Inspired by a recent wokrout challegne from the Cleveland Area Rucking Crew (CARC), I integrated a workout from that March Madness challenge, and integrated it into a beatdown. The first Round of the beatdown was brought to you by CARC. However, that was 20 minutes. We did rounds of 10 minutes.
Round 1 for 10 minutes:
20 4 count overhead claps – proper form is arms dont go lower than a T.
10 jump lunges – 2 is 1
20 4 count front claps
10 4 count freddie mercuries
Round 2 – ten minutes
10 squats with block
10 merkins on block
10 curls
10 burpees which turned into manmakers with block, thanks to pax helpful suggestions
Round 3 – 10 minutes
20 LBC
20 4 count flutter kicks
20 american hammer – 2 is 1
20 mike tyson.
Round 4 – 3 minutes remaining
Repeat Round 1
COT
Meatloaf
Raven
Stalker on site today
Backblast for the Levy on 4/5/2022
PAX: Mile High, Dutch, Jennay, Woodstock, Spaulding, Van Gogh, Coconut (Q)
Gathered with the Ruckers for opening, mission, core principles.
Runners took a mosey to bicentennial park via cherry street. At the park we did indian run around the various loops, and stopped for PT, chosen by the momentary front-runner, at the picknic shelter in the middle. 100 merkins of different stripes and some dips.
Made our way back to the Levy for a stretching session to close.
COT, VanGogh 6.
Backblast for the Wall on 4/7/2022
Workout entitled “Olympus Mons” named for the largest mountain in the solar system, located on planet MARS.
PAX: Huckleberry, Fossil, Hannibal, Fat Thor, Chumlee, Isosceles, Coconut (Q)
Intro, Mission, Core principles.
Warmup: Side Straddle Hops, Chainbreakers, Windmills
THANG
Cinderblock version
MARS = Manmaker, American Hammer (2 is 1), Row, Squrl
No Block version
MARS = Monkey Jumper, Absolution, Rockette Dip (2 is 1), Step Up (2 is 1)
Mountain style work:
Perform 1 rep of each exercise, then run down the stairs, complete 10 merkins and 10 SSH then run back to top.
Perform 2 reps of each exercise, then complete the stairs/merkins/SSH/stairs circuit.
Continue ascending number of reps at the work station, interspursed with the stairs circuit.
PAX completed between 6 and 10 levels of the MARS mountain.
Warmdown with some chainbreakers, then COT, Coconut 6.
Honored and chuffed to get to lead at one of my favorite AOs.
Q:Chanel
PAX: Bonds, Ponzi, Mjolnir
Do the exercise listed when a song by that artist plays. Reps of 25 each and repeato until song is over.
Soundgarden
Merkins
Big Boy Situps
Squats
Van Halen
Jump Squats
Bonnie Blair’s (2 is 1)
Imperial Walkers
Linkin Park
Mountain Climbers (2 is 1)
Flutter Kicks
Shoulder Tap Plank Jacks
Alice in Chains
Chain Breakers (4 Count)
Air Press
Wind Mills (2 is 1)
Nirvana
LBC’s
Mike Tyson’s
American Hammers
6: Bonds
Extreme Couponing
Location: Battlefield Apr 9, 2022
Q: Fat Amy
PAX (15): Rudy, Thai Guy, Charlotte, Huckleberry, Sherpa, Woodstock, Doubtfire, Footloose, Mercy, Cinnamons, Runt, Mr. Anderson, Wipers, Lonzo, Fat Amy
F3 Mission & Principles
Warm-up in cadence: Arm Circles & grass grabbers
The Thang: Extreme Couponing
Count off into 2 teams
Each team has a combine tire, large pallet, 40 lb sandbag, and a cinderblock per person
Object is to get all coupons across finish line first
Flip the tire – 2 guys allowed – Tire always flipping
Burpee backwards sandbag throw
4-5 guys carry the pallet full of cinderblocks and stop at each CHECKPOINT and do the noted exercises (15 each: block thrusters, bent over rows, block curls)
EMOM – Every 3 min – Leave coupons in place and run back to the start line and do 5 burpees
Did 3 rounds of Extreme Couponing
Did a 75 count Merkin Circle in the middle (for rest)
Ended with Jump squat holds (10 count to 1)
COT:
Count-o-rama (15)
Name-o-rama
6: Doubtfire – No excuses! The man showed up with a broken metatarsal because of his passion for F3 and the brotherhood!
Ruck with PT
PAX: Fat Amy, Cinnamons, Runt, Rudy, Mercy, Woodstock, Footloose, Lonzo – Q
Rucked over to the Bongo Bars and did 50 Aussie pull-ups each. Continued rucking with 4 minute EMOM of 5 Merkins and 10 squats with ruck on. Eventually made it back to the Bongo bars for another 50 each of Aussie pull-ups. Finished with about 2.2 miles, 100 Aussie pull-ups, a lot of Merkins, and a bunch of squats to warm up for Extreme Couponing.
Did a quick COT, Woodstock was the 6. Then got ready for the extreme couponing beatdown.
It was an honor to lead. I hope Footloose doesn’t ban Fat Amy and I from Q’ing again. 😂
The Early Bird Special
QIC: Jimmy Dean
Pax: Jimmy Dean, Rudy, Stark, Woodstock, Coconut
After going over the mission of F3 and the 5 core principles, the PAX got to work. We were cut off early due to the Sky Q blessing us with a lightning show that rivaled any 4th of July firework display.
In the COT, prayers were lifted up for Woodstock’s coworker and Pax dealing with illness and our troops.
Always an honor to lead this group of men! Aye!
THE THANG: This beatdown is to be done wearing a rucksack or weighted vest and with a cinder block.
8 stations around the track, each one has one exercise. The first lap, you do 6 reps of the exercise and carry your block between cones. The 2nd lap is 4 reps, then 2. Once you finish the lap with 2 reps each, murder bunny across the field and rifle carry the block back. Repeato.
The 8 stations:
· Hand-Release Decline Merkins
· Goblet Squats
· Skull Crushers
· Thrusters
· Decline Mike Tysons
· Squrls (Squat/Curl Combo)
· Blockees
· Block Swings
BB: Thors Civil War
Pax: Fat Thor(q), spaulding(6), jennay, huffy, chumlee, Hannibal, coconut
Warmup:
– Ran to each disc golf basket
– each place had an exercise with it. Did 5 of each
Thang:
– did the course in teams for speed. This time did exercises x the number of pax on team. Got through 16 holes. This time we carried blocks with us.
Exercises(per pax)
Hole 1: 15 merkins
Hole 2: 10 Bonnie Blair’s
Hole 3: 5 man makers(coupon)
Hole 4: 15 Bent over rows(coupon)
Hole 5: 10 Goblet Squats(coupon)
Hole 6: 10 Box Cutters(coupon)
Hole 7: 15 rotational jacks
Hole 8: 15 merkins
Hole 9: 10 KBS(coupon)
Hole 10: 15 merkins
Hole 11: 15 overhead claps
Hole 12: 10 Freddie Mercuries
Hole 13: 20 SSH
Hole 14: 10 curl shoulder press (coupon)
Hole 15: 15 American hammers(coupon)
Hole 16: 15 Dry Docks
Hole 17: 10 squat thrust(coupon)
Hole 18: 15 merkins
Hole 19: 20 monkey Humpers
Ended with a short stretch
COT: prayers for Ukraine, some racial tension at CCHS, kid getting assaulted in perrysburg
Quore at the Quorey
Q: Doubtfire
Pax:
Manchester
Rudy
Point Break
Steve Timms F3 Patch Adams (EH’ed by Mr. Anderson)
Given the fact that the Q suffered a a broken metatarsal bone a few days beforehand, YHS decided to introduce the pax to what it means to heavily modify a workout due to a physical limitation. We moseyed to the outcrop of rock at the edge of the quarry and did a number of exercises that required no impact to the foot and was mostly core exercises. The following is a list of exercises we performed:
Freddie Mercuries
Star fish sit ups
BBSU
LBC
Never surrenders
Merkins
Potato pickers
High plank
Low plank
We return moseyed to the shovel flag and commenced our COT.
Manchester demo’ed what the 6 does so that our FNG would know the routine.
We were back and forth between the names Orwell, Doublespeak, 1984, Big Brother and the one we eventually settled on: Patch Adams because he is a great listener and counselor who aspires to help people.
Backblast for 4-12. For the runners, we just ran Landslide’s Loop to get some mileage in. The runners were Eli Oil Change Reichenbach, Josh Woodstock Brown, Daniel Mile High Cordova, Jake Jenny Wittmer, Jeff Spaulding Lonsbrough, and the Q Mark Landslide Trimble. The ruckers were Scott Geppetto Schutt, John Huffy Peer, Allen Lego Reinmeyer and their Q Dave Flo Walbom. Flo will post what the ruckers did.
We ended in a great circle of trust.
Forty Funt Ruck
Welcome
Mission
Principles
Pax
Lego
Huffy
Geppetto
Flo (Q)
Rucked 3 miles round trip from The Levy to the bridge. Alternating carrying a 35lb (40 funt) kettlebell for two minutes on, two minutes off. Several hills added a degree of difficulty. Solid <17 minute pace. 🇺🇸
Landslide (Run Q) did COR NOR & COT.
PAX: Point break, Footloose, Rudy, Charlotte, Lonzo – Q
We had to fill in for Lyman due to sickness. We did the Murph again! Point Break and Footloose headed back a little early, but we got to see Footloose again because he forgot some stuff.
Prayers for Woodstock’s co-worker Bob, Max, and Charlotte’s grandfather.
It was great to lead, very easy planning.
4.11.22
Q: Callahan
Pax: Chumlee, Nitrus, Radio, Peach, Huck, Spaulding, Landslide, Bellhop.
The Work:
45 sec on 15 rest – 5 workouts – then run length of soccer fields.
Called the beatdown early due to lightening.
Backblast for Grantland on 4/13/22
PAX: Spaulding, Scoops (DR), Bellhop, Nitrous, Venom, Jennay, Huckleberry, Isosceles, Coconut (Q).
Great to have Brett (Scoops) joining us today from Atlanta. This dude lit up the first F this morning. Aye!
Intro: F3 is Fitness, Fellowship and Faith, who’s mission is to plant, serve, and grow small workout groups for men, to invigorate male community leadership. 5 core principles: Always free, Open to all men, Held outdoors (60+ degrees this morning…Spring really is coming), Led in rotation, Ends in COT. Major disclaimer–lots of new moves, if they seem injurious, modify.
Warmup Mosey around the soccer fields. Then move to the tennis courts. Setup and demo of new activities.
Thang: at a cone in the middle of one side of each of 5 tennis courts where reps are performed, followed by special movements between cones.
Station 1: Archer Merkins followed by Dragon walk to next cone.
–Archer Merkins are done with a very wide hand position as a 4 count. on 1–down to the right side (left arm basically straight and supporting almost no weight. on 2–back to center. on 3–down to left side. on 4 back to center. that’s one rep.
–Dragon walk begins in a high plank. lift and extend right arm and left leg, advance as far as you can reach and place hand into a stagger position, left foot near stationary left hand. Stagger push up. Then alternate and move forwards, reaching with left arm and right foot. Similar to alligator merkin, with an emphasis on coming up high and hips parallel to the ground for the reach forward.
Station 2 Breakdancer followed by monkey walk to next cone.
–Breakdancer starts from a high plank position. Quickly pivot over to a high crab position, then back. That’s one rep.
–Monkey walk is achieved by assuming the monkey humper position, then walking forward while holding the ankles from inside.
Station 3 Sphinx merkins followed by crouching tiger
–Sphinx merkins are done from a high plank position, but with the hands somewhat forward of the shoulders and a little closer to middle than normal. Bend elbows until the forearm is flat on the ground, elbows basically under shoulders in a low plank, then push back up to hands. 2 is 1 to do these in 4-count.
–Crouching tiger is like a bear crawl where you’re trying to have no part of your body more than 6″ off the ground.
Station 4: Tike Myson followed by pivot plank to next cone
–Tike Myson is an inverted version of the mike tyson. from a high crab position in 4 count: 1–tricep dip as deep as possible, 2–push back up, 3–pull hips back and between arms so that you’re in an L position, holding your 6 off the ground with core and shoulders pressing down, 4–return hips to high crab position. that’s one rep.
–Pivot plank: set up in a high plank, facing your destination. walk feet around 180° (adjust hand placement so your arms don’t get twisted up) until you’re now facing away, but feet are in the direction of destination, then walk hands around until you’re facing destination again…you’ve gained 2 body lengths. Trick is to keep your butt from floating up…a flat plank maintained will have your core and shoulders burning after a couple rotations. Alternate rotating direction so that each arm gets a chance to lead.
Station 5: Archer Squats followed by accelerator run back to teh beginning.
Archer Squats are like archer merkins with the legs. Take a wide stance and in 4-count: 1 squat to the right, 2 return to center, 3 squat to left side, 4 return to center. That’s 1 rep.
Accelerator–run back across all 5 tennis courts (width), incrementing speed each court. Pretty easy on first court, pretty fast by last court.
Repeato.
First round: 2 reps/station, then 4, 6, etc.
COT (Jennay 6)
We had 4 hardy, brave young men come to our beatdown. They were Josh Lonzo Hoot, Dave Lyman Ramsey, Ben Rudy Hoipkemier and the Q Mark Landslide Trimble. At the east side of the oval we had 4 stations approximately 10 yards apart. At station 1, we did 25 reps of merkins on the block and 25 curls. At station 2, we did 25 American Hammers with the block. At station 3, we did 25 over head presses and 25 bent over rows. And at station 4, we did 10 manmakers! After station 4, we ran the rest of the oval until station 1 where you retrieved your block and started over.
We ended in a circle of trust.
3Fs, Mission, Principles
Weather: not warm, but wet and windy.
PAX: coconut, Bambi, bellhop, Stark, jennay, Spaulding, Woodstock
QiC Woodstock
Warm up (cadence)
10 SSH
10 Merkins
10 Plank Jacks
10 Squats
run a lap
Repeat 2x
Stairs – at top and bottom landing do 5 LT Dans x3
Motivated Mikes:
6 Mike Tysons
6 Bear Sqats
6 Merkins
6 ct plank hold.
5
4
3
2
1
20 leg lift
20 groiners
20 imperial walkers (1 is 1)
run a lap
20 flutter kicks (2 is 1)
20 plank jacks
20 hillbilly walkers (1 is 1)
run a lap
Stairs – at bottom landing do 5 jump squats at top do 10 good mornings x3
Flutter kicks – 30 in cadence, run hard lap.
Plank jacks – 20 in cadence, run hard lap.
Hold plank 49 count, 10 bear squats, 10 merkins.
Stark was the 6
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
WARM UP:
2 laps around parking lot. Do a) air presses, arm circles, Michale Phelps as you run
The Thang:
Do reps of the SAME exercise at each base and increase by multiples of 5 each round doing a different exercise each round totaling 5 rounds.
Round. Reps. x 4 (total). Exercise. Between Bases
1. 10 40 Squat-Thrusters (block) Rifle-Carry
2 15 60 Inch-worm Merkins Lunge Walk
3 20 80 Curls (block) Rifle-Carry
4 25 100 LBC’s Lunge Walk
5 30 120 Bent-over rows (block) Rifle-Carry
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Rudy
Woodstock
Lonzo
Charlotte
Bring Your Best
04/12/2022
The Commons
Pax: Ponzi(Q), Huckleberry, Everest, Red Baron, Bonds
MIssion and Core Principles
Motivators
25 each Absolutions, Air press, Burpees, Run
25 each American Hammers, Merkens, Squats, Run
25 each Big boys, Mike Tysons, Mountain Climbers, Run
25 each LBCs, Dips, High Knees, Run
25 each Imperial Walkers, Decline Merkens, Leg Lifts, Run
COT
F3, Mission, 5 Core Principles
Q: Fat Amy
PAX: Callahan, Rudy, Doubtfire, Patch Adams, Cinnamons, Barney, Apollo, Spaulding, Fat Amy
The Thang: SIDEWAYS Movements
Stretch (butterfly & legs)
Mosey across the road
Karaoke & High Knees to end cone and back
Tabata Timer – Each exercise for 1.5 min, then 1 min of Side Shuffle Suicides
1. Single Leg, Reach forward
2. Hello dolly
3. Around the World Lunge (Side lunge – around circle 6 points)
4. Alternate SSS & Smurf Jack (10 each, rotate)
5. Alternating Side Squat
6. Rosalita
7. Travoltas
COT: Count O Rama, Name-O-Rama
6: Apollo – Likes the support F3 provides. Plugged the Wed morning mens group/bible study at CedarCreek
04/16/2022 – Birthday Bash:
Date: 04/16/2022
Time: 6:30 – 7:30 AM
Location: The Battlefied – Fallen Timbers Cinema
Q: Bourbon
PAX: 25 PAX – Stark, Isosceles, Rudy, Mercy, Nitrous, Geppetto, Cinnamons, Dora, Brogan, Heel, Woodstock, Fat Amy, Huckleberry, Footloose, Charlotte, Jax, Sherpa, Roundup, Wipers, Landslide, Lyman, Lonzo, Orange Kilt, Rockwell, and Bourbon (Q)
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
Warmup:
• Warmup with Motivators
Beatdown: One turn around the circle for Birthday Bash; repeato with more Birthday Bash with a date different than PAX’s own birthdate.
• Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.
o January – Stalking Awareness Month:
Bonnie Blairs; days = # reps
o February – American Heart Month:
sprints – sprint to the cones and back; days 1-9 = 3 reps; days 10-19 = 5 reps; days 20-29 = 7 reps
o March – National Athletic Training Month:
Burpees; days = # reps
o April – National Keep America Beautiful Month:
Diamond Merkins; days = # reps
o May – National Guide Dog Month:
Buddy up for Wheelbarrows; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o June – National DJ Month:
Jump Squats; days = # reps
o July – National Cell Phone Courtesy Month:
Hand-Release Merkins; days = # reps
o August – National Wellness Month:
Plank Jack Shoulder Taps; days = # reps
o September – National Honey Month:
Bear crawl to cones and back; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-30 = 3 reps
o October – Breast Cancer Awareness Month:
Merkins; days = # reps
o November – Academic Writing Month:
Captain Thors (big boy sit-up to American hammer [4-count] = 1 rep); days = # reps
o December – National Drunk and Drugged Driving Prevention Month:
Lieutenant Dans; days = # reps
• Actual workout:
o 1 x Motivators (10 to 1)
o 2 x Buddy wheelbarrows – to cones and back = 1
o 5 x Sprints – to cones and back = 1
o 3 x Buddy wheelbarrows – to cones and back = 1
o 14 x Bonnie Blairs (2 is 1)
o 16 x Plank Jack Shoulder Taps (2 is 1)
o 27 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
o 25 x Bonnie Blairs (2 is 1)
o 8 x Burpees
o 7 x Lieutenant Dans
o 7 x Sprints – to cones and back = 1
o 28 x Plank Jack Shoulder Taps (2 is 1)
o 3 x Bear Crawl – to cones and back = 1
o 17 x Lieutenant Dans
o 5 x Sprints – to cones and back = 1
o 13 x Plank Jack Shoulder Taps (2 is 1)
o 1 x Bear Crawl – to cones and back = 1
o 27 x Merkins
o 14 x Bonnie Blairs (2 is 1)
o 30 x Hand Release Merkins
o 22 x Burpees
o 2 x Bear Crawl – to cones and back = 1
o 1 x Motivators (10 to 1)
o 26 x Diamond Merkins
o 24 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
• Totals:
o 57 x Plank Jack Shoulder Taps (2 is 1)
o 53 x Bonnie Blairs (2 is 1)
o 51 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
o 30 x Burpees
o 30 x Hand Release Merkins
o 30 x Hand Release Merkins
o 27 x Merkins
o 26 x Diamond Merkins
o 26 x Diamond Merkins
o 24 x Lieutenant Dans
o 24 x Lieutenant Dans
o 17 x Sprints – to cones and back = 1
o 6 x Bear Crawl – to cones and back = 1
o 5 x Buddy wheelbarrows – to cones and back = 1
o 2 x Motivators (10 to 1)
Count-O-Rama and Name-O-Rama.
Learn about the 6. Geppetto.
Announcements.
COT / Prayers and Intentions.
You’re COREct! BB
Welcome
Mission
Principles
Pax
Raven
Flo (Q)
SSH
Arm Circles
Squats
Tabata style:
40sec exercise 20sec rest
Mountain Climbers
Freddie Mercuries
Supermans
Plank Jacks
Flutter Kicks
Hammers
LBCs
Big Boy Sit-ups
Imperial Walkers
30/60/90
Run 1/4 mile
Repeato
COT
Q Source Ruck Topic 3.1 Shared Leadership
Welcome
Mission
Principles
Pax
Casper
Lego
Spaulding
Jennay
Coconut
Flo (Q)
Rucked 2.5 miles discussing Q 3.1
SLT Mission Essential Qualities:
Trust
Shared Virtues
Mutual Competence
F3 Universal Essentials:
Candor
Commitment
Consistency
Contentment
Courage
Jeopardy: “M” Exercises
Welcome
Mission
Principles
Pax
Coconut
Casper
Jennay
Raven
Spaulding
Flo (Q)
Eight Stations (2 exercises per station)
Merkins & Monkey Humpers
Squats & Lunges
Rows & Curls
Deadlifts & Swings
Burpees & Mountain Climbers
Flutter Kicks & Hammers
Bird Dogs & Supermans
LBCs & Imperial Walkers
Partner Work
20 reps each exercise (10 Burpees) at each station (2 is 1 on core/ab exercises)
COR
NOR
Six was Raven
COT
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
The Thang:
We will do exercises while listening to music. Some will be done with a block. We will mosey after each song.
SONG. Exercise. KEY WORD. EXERCISE
Blur – Song 2. High Knees. Woo-Hoo Burpee
——————————————— MOSEY ———————————————
Tubthumping. Standing with block. Down / Up again Squirrel. (Squat curl)
——————————————— MOSEY ———————————————
Pumped up Kicks. Scissor kicks Kicks Flutter kicks
——————————————— MOSEY ———————————————
Salt n Pepa – Push it In plank on block. push it alternating hand merkins
——————————————— MOSEY ———————————————
Michael Jackson – Beat it. Bent over rows beat it curls
——————————————— MOSEY ———————————————
You Can’t Touch This. shoulder taps touch mike tyson
——————————————— MOSEY ———————————————
REPEAT: Blur – Song 2. High Knees. Woo-Hoo Burpee
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Bonds
Huckleberry
Ponzi
Stalker
Doubtfire
Prime Time
Welcome
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up:
Arm circles
The Thang:
Tabata: Did 8 rounds of the same exercise in 20 second intervals followed by a 10 second rest. 1 minute mosey after the last round. Switch to a new exercise and do 8 rounds in the same intervals.
Exercises:
Alternating-hand merkins
Oh Hey’s
Burpees
Decline Diamond Merkin
Leg Raises
Curls
Step ups with Air Press
Countorama
Nameorama
6
FNG (none)
Announcements
Prayer
PAX LIST:
Footloose – Q
Landslide
Lyman
Cinnamons
Ralphie
Rudy
Backblast – April 16, 2022
AO: The Battlefield – Shops at Fallen Timbers – Maumee, OH
QIC: Geppetto
PAX: Ruckers: Mercy, Cinnamons, Footloose, Geppetto, Hot Hands
Runners: Bourbon, Woodstock, Rudy, Lonzo, Fat Amy, Isosceles
Workout: Battlefield Pre ruck/run
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Pre ruck/run before Bourbon’s Birthday Bash beatdown
Saved COR/NOR/COT for after beatdown
Spreadsheets from the Gloom: Nice ruck, good chatter.
It was an honor to lead.
Too Late! ⏱ BB
Welcome
Mission
Principles
Pax
Huckleberry
Ponzi
Chit Chat
Everest
Flo (Q)
Warmup
SSH 30
Arm Circles
Squat Low
Knees to Chest
Bridges
Leg Crossovers
Tabata 40sec exercise 20sec rest
Swings
Merkins
Squats
Curls
Lunges
Abs (dealers choice)
Presses
Rows
0.25 mile mosey
Repeato
COR
NOR
Six was Huck
Announcements
COT
F3 Grantland
4/20/22 at 5:30 am
1 & 6
PAX:
Mile High
Oil Change
Bellhop
Soda Pop
Beretta
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Oil Change
4.20
Q: Callahan
PAX: Lyman, Lanzo, Rudy, Woodstock, Charlotte, Callahan.
The work:
Stretched for 5 minutes.
Timer work – 45 on 15 off. Sets of 5 with long run in between sets.
RD1
Superman
SSH
Squats
Flutter kicks
Burpees
RD2
Merkins
Freddy Mercuries
Squat jumps
Plank
Burpees
RD3
Lunges
Hand release merkins
Monkey humppers
Mountain Climbers
Burpees
RD 4
Pax pick.
It was a wonderful day for the 6 men that came to our beatdown. They were Billy Hannibal Stark, Jake Jenny Wittmer, Craig Bambi Springer, Tony Soda Pop Fisher, Jeff Spaulding Lonsbrough and the Q, Mark Landslide Trimble.
We started with Side Straddle Hops to loosen up. We then ran to Hood Park. At Hood Park, we bear crawled up the hill 3 different times. During the first two times, we would stop and do 10 merkins. With each time up the hill we stopped 5 different times.Thus, we did a total of 50 merkins each time up the hill. On the third time up the hill, we stopped on 5 different occasions to do 10 big boy sit-ups.
We then ran back to the wall where we ran to the first landing. From there, we did wall sits with an Indian Run. When the group went through the sit, we did 10 diamond merkins. We were able to got through the group 5 times for 5 sets of diamond merkins. We then ran to the bottom of the ramp to finish with a set of Australian merkins. We then ended in a circle of trust.
Great time at the yard today.
Ball toss got us stronger for sure.
The Q Mile high
Beretta
Raven
Welcome
F3 Mission & Core Principles
PAX: Rudy, Lonzo, Mercy, Cinnamons, Lyman (QIC)
Notes: 54 degree heatwave! Wet but just a little drizzle. Some wind
Warmup: 25 Side Straddle Hops. Misc arm circles and leg stretches
The Thang: A Royal Beatdown (Queen Elizabeth turns 95 today)
Each PAX was the timer for each round. PAX grabbed a playing card which determined the group exercise, then rolled the dice to determine how many trips to the cone he would take. For instance, a guy draws a 9 of Hearts, which was Smurf Jacks, then rolls a 3 on the dice. So everyone else does Smurf Jacks while he does 3 trips to the cone (approx 10yds away) using specified movement. Then next guy draws a card, rolls the dice, and so on.
Movement changes when a Queen is drawn. When a Queen is drawn, PAX do 95 of the specified exercise as a group. Then continue using the new movement, til another Queen is drawn.
Exercises:
Hearts: 1-10 = Smurf Jacks; Face cards = Burpees
Spades: 1-10 = Prisoner Squats; Face cards = Lt. Dans
Diamonds: 1-10 = Carolina Dry Docks; Face cards = Mike Tysons
Clubs: 1-10 = Plank Jacks; Face cards = Big Boi Sit-ups
Movements:
1 = Bear Crawls
2 = Lunge Walk
3 = Crab Walk
4 = Broad Jump
Random final thoughts: Good playlist of all Queen classics. At the start, Cinnamons offered to buy breakfast for all if we forsake the beatdown; no one jumped at the offer, which may have resulted in his subsequent bad attitude (which is nothing out of the ordinary, by the way). Or maybe it was the wind, which kept him from sporting RPs like Mercy. Rudy may have discovered a hidden interest in the music of Queen. Good mumblechatter this morning. Bear crawls are awful.
Countorama (5)
Name-o-rama
Cinnamons was the Six
Announcements
Ended in Prayer.
As always, thanks for the honor of leading today!
Lyman
Welcome
F3 Mission & Core Principles
PAX: Isosceles, Lonzo, Mercy, Doubtfire, Lyman (QIC)
The Thang: The Murph
1 mile run (actually 1.25ish)
100 Pull-ups
200 Push-ups
300 Squats
1 mile run (actually 1.25ish)
Countorama (5)
Name-o-rama
Iso was the Six
Announcements
Ended in Prayer.
As always, thanks for the honor of leading today!
Lyman
Fitness By The Book BB
Welcome
Mission
Principles
Pax
Huckleberry
Chit Chat
Everest
Flo (Q)
Quick warmup
The Thang
Partner workout
One buddy runs a four cone shuttle run. The other
buddy exercises using one exercise per rotation of 3 minutes exercise and 30 seconds of rest. When shuttle buddy finishes they replace the exercise buddy and continue alternating roles until 3 minute bell goes off.
12 Exercises:
Monkey Humpers
Merkins
Hammers
Squats
Presses
Flutters
Lunges
Curls
Swings
Box Cutters
Rows
Mountain Climbers
COR
NOR
Six was Chit Chat
Announcements
COT
There were 6 Glorious young men at the beatdown today. They were Jason Fat Amy Nofziger, Ryan Apollo Reed, Michael Doubtfire Dushane, Steven Fat Shadow Timms, Scott Barney Taylor and the Q, Mark Landslide Trimble.
Our beatdown took us to the hill. At the bottom of the hill, we did 2 reps of an exercise. We had 3 stops going up the hill where we would do 4,then 8 and then 16 reps of the same exercise. Then at the top we did 32 reps only to return to the bottom to start a new exercise. We started with merkins. Next up were big boy sit ups, then diamond merkins, then american hammers, south carolina dry-docks, and last were starfish sit-ups.
We ended in a circle of trust.
Run the 419 on 419 day. We came close to running 4.19 miles (just a bit over), and hit 4th (Indiana) 1st (front) and 9th streets on our route, stopping to do 14 squats, good mornings, and merkins (14=4+1+9) at each.
Pax: Soda pop, landslide, jennay, dutch, Woodstock
QiC: Woodstock
Welcome to F3
Mission Statement
5 Core Principles
Explanation of event
Warm Up:
Mosey to each station with demo
Set Up:
3 Stations in an L
32yrds apart
The Thang:
32 Workout
Station A
Calf Raises
Squats
Bonnie Blairs
Prisoner Squats
Lt. Dans
Station B
Arm Circles
Carolina Dry Dock
Merkin
HR Merkin
Burpee
Station C
Hello Dolly
LBC
Am Ham
Flutter Kicks
Plank
Bicycles
Toe Touches
Box Cutters
Pike Ups
Leg Lifts
BBS
Starting at Station C complete the next exercise in the list then sprint to Station A.
Conduct the next exercise then sprint back to Station C.
Conduct the next exercise then sprint to Station B.
Conduct the next exercise then sprint back to Station C.
Repeat until all exercises are complete.
Rep count for each exercise is 32.
COT:
Announcements
Prayers
PAX LIST:
Radio – Q
Mile High
Lego
Callahan – 6
Huckleberry
Nitrous
Joystick
Coconut
VanGogh
Baretta
Ringo
Spalding
FNG – “Soda Pop”
Leadership Ruck/Run:
Ruck PAX: LEGO, Soda Pop, Casper (Q)
Rucked around Woodlands Park/Fortress 2 laps. Talked Q source overview and progressed to Star Wars.
Run PAX: Jennay, Isosceles
04/25/2022 – Monday Success:
Date: 04/25/2022
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 10; Radio, Chumlee, Beretta, Mile High, Bellhop, Fat Thor, Geppetto, Huckleberry, Soda Pop, and Bourbon (Q)
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
Warmup:
• Motivators (10-count).
Beatdown:
• Mosey from parking lot to base of hill
• Jacob’s Ladder workout:
o Performed OYO (on your own); this is you against you to build your own endurance and grow stronger
o Climb the ladder to 7 and then descend back down to 1 (as time allows)
o Example: 1 = 1 hill sprint up, 1 burpee at top, sprint down; 2 = 2 hill sprints, at the top of the hill on second sprint, 2 burpees at top, sprint down.
o In between each ladder step, you are to walk to the midpoint of the soccer field and back to lower your heart rate and recover
• Mosey back to Gauntlet base
Count-O-Rama and Name-O-Rama
The Six: Fat Thor
Announcements
COT / Prayers and Intentions
4/25/22
Q: Callahan
PAX: Woodstock, Coconut, Solo, Rudy, Iso, Landslide, Callahan, Alex “Poe” White (FNG)
Work:
Run 100 meters do PT.
PT:
RD 1: 20 merkins
RD 2: 10 Bonnie Blair’s
RD 3: Burpees
RD 4: Shoulder Taps/Plank Jacks
RD 5: Round the World planks
RD 6: Fire Hydrant
Rd 7: Squats
4/23/21 – What a Disc!
Q – Jennay
AO – The Fortress
Pax
Jennay, Soda Pop, Chit Chat, Casper, Huckleberry, Callahan, Isosceles, Venom, Radio
Open – Mission/5 Core Principals/Disclaimer
Thang
HIIT – Pax will do AMRAP for 45 seconds and then rest for 15. Repeato 3 Times
Moves
Bonnie Blairs
180 Burpees
5 Tuck Jumps/ 10 Side Straddle Hops
Ready, Set, Go (Single leg)
5 Plank Jacks / 10 Mountain Climbers
Ultimate Frisbee
Pax separated into 2 groups and played ultimate frisbee for the remaining time.
Ended with COR – NOR and the 6 (Isocelese)
3️⃣0️⃣▶️6️⃣0️⃣▶️9️⃣0️⃣ Backblast
Welcome
Mission
Principles
Pax
Poe
Huffy
Oil Change
Solo
Flo (Q)
Rucked 3 miles with some hills thrown in for an extra challenge. Coupons included a 30lb dumbbell and 60lb sandbag. Rotated every two minutes to allow for recovery. 30: ruck only. 60: ruck & dumbbell. 90: ruck & sandbag.
Good mumblechatter by all. Welcomed Poe to his second F3 workout.
NOR
COR
Six was Moana (runner)
Announcements
COT
QIC – Stark
PAX – Landslide, Soda Pop, Jennay, Coconut, Spaulding, Mile High, Moana, Dutch, Isosceles, Bambi
The Thang
Ran between 5.5 and 4.5 miles depending on pace. Up and down second street. A little spastic under my lead at first, but managed to find my groove after we hit the Caranor Club.
Always an Honor
Always my Pleasure
~Stark
The Murph
The Queue: Rudy
The Pax: Point Break, Footloose, Meatloaf, Mercy, Lonzo, Fat Amy, Thai Guy, Lyman, Doubtfire, Focker.
The Thang:
– 1.25 mile run out
– 100 pull-ups
– 200 push-ups
– 300 squats
Pax
Paul “Everest” Petrillo – Q
Rick “Huclleberry” Theilen
Shawn “Bonds” Wingate
Brian “Ponzi” Coil
Chris “Heisenberg” Drage
Berry “Moana” Taylor Jr
…Tiguy ???
– 25 reps-
-Lt Dans
-Rows (block)
-Clock Merkins
-Step Ups /Jump Ups
-American Hammers
***__________run lap_____________******
-Burpee
-LBC (Little Baby Crunches)
-Presses (block)
-Mountain Climbers
-Big Boy SitUps
-Swing (block)
***_____run lap_____________******
Curls (block)
OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
Dips
Daniel-Sons
-Squats
Ball Toss was and still is one of my favorites so many different muscle groups.
Functionality for sure.
6 HIMs got better by tossing a ball around.
Mile High the Q.
Fat Thor the 6.
Moana
Jennay
Soda Pop
Huckleberry
honored to lead.
Q: Callahan
Pax: Mercy, Lanzo, Cinnamons, Focker, Lyman, Rudy, Callahan
The work:
Stretch session
HIIT – 45 on 15 off.
Rd1
Squats
Overhead presses
Jump overs
Plank
Man Makers
Rd2
Imperial Walkers
Incline Push Ups
Toe Taps
Plank
Man Makers
Rd3
Hill Billys
Rows
Plank Jacks
Pilot hold
Man Makers
Rd 4
Pax choice
Woodstock’s Best Beatdown Ever
The Queue: Benjamin “Rudy” Hoipkemier
The Pax: Charlotte, Cinnamons, Footloose, Fat Amy, Lonzo, Landslide, Lyman
The Thang:
Every 7 minutes, run a lap around the front loop (~.3 miles)
Do all exercises, starting with 10, then 9/8/7…1. follow each set of 10/9/8 with 10 4 ct flutter kicks, 10 LBCs, 10 each side crunches:
Pullups
Merkins
Squats
Diamond Merkins
Air press (*2)
Prisoner squat
Mike Tyson
Boot Camp
Q:
Doubtfire
Pax:
Bellhop
Mile High
Beretta
Raven
A beautiful morning on the Muddy Maumee. 29 degrees and clear. NO wind.
The Q is currently in a boot due to a broken metatarsal, so we kept it basic but challenging. We moseyed to the river with our coupons and performed a gaggle of exercises in cadence, OYO, with coupons and without coupons.
The following exercises were performed:
SSH
Man Makers
Incline merkins
Dips
Goblet Squats
Bent over rows
LBC
Kettle Bell Swings
Absolutions
Six was Bellhop who announced he is moving to West Toledo this weekend, so we wish him well up north.
Lonzo, Rockwell, Charlotte, Cinnamons, Wipers, Lyman, Behr, Footloose, PAtch Adams, Runt, Thai Guy, Mercy (q)
Intent was to bring motivator format to more than just Side Straddle Hops. Fat Amy q’d a beatdown which used the format for squats. This took the format to the below exercises.
We started at 6 and worked down. This was difficult to count. Difficult to Q. Need to think about cadence extra hard. Burpees were easier to do in cadence. Absolutions, not so much.
We did not get to inch worms.
We would do an exercise in Fat Amy Format, and do a lap around theater.
SSH
Standard motivators
Burpees.
Burpee 6 count with Merkin
Burpee up down
Merkin
Jump with claps
Merkin
Hand release Merkin
Regular
Half rep
Plank
Mike Tyson
Full Mike with Merkin
Half mike no merkin
Merkin
Plank
Squats
Jump squat
Squat
Al gore
Inchworm
Inchworm with Merkin
Inchworm no Merkin
Squat
Plank
Captain Thor
Full – captain Thor with sit ups and hammer
Sit ups
Hammmer
Absolutions
Full absolution
In out down down up up
In out
Plank
We had 13 wonderful young men attend our Dare to be a Spartan beatdown. They were Rob Cinnamons Brace. Thomas Mercy Morrissey, Michael Doubtfire Dushane, Josh Lonzo Hoot, Jason Fat Amy Nofziger and his son Silver Surfer, Joseph Charlette Parker, Steve Footloose Mohr, David Stalker Kaiser Ben Rudy Hoipkemier, Rod Rockwell Brant, Jay Wipers Meents and the Q Mark Landslide Trimble. The Spartan 300 is where we break up into teams of 5 and at least 2 members are running approximately 100 yards. The team is to do a combined set of 300 reps of the following exercises, merkins, LBCs, burpees, starfish sit-ups, diamond merkins, V situps, swimmer merkins. big boy sit-ups, south carolina drydocks, freddie mercury’s, pistal squats and dips. No team finished the workout but we had fun. We also ended in a circle of trust.
PAX: Footloose, Solo, Cinnamons, Hot Hands, Charlotte, Rudy, Mercy, Lonzo -Q.
We pushed it to ruck just over 3 miles. There was a lot of chatter about Cinnamons and Mercy’s shorts. A couple pax tried to roll up their shorts, but still not as weird and short. Ended with a quick COT before Landslides easy spartan challenge that everyone finished.
Pax: Moana, Stark, Bambi, soda pop, Gepetto, Coconut, Hannibal, Bourbon, Huckleberry, oil change, Thai guy, Woodstock
QiC Woodstock
Up the stairs.
Dips at each bench x 15
After each bench set, 15 ballerina squats
Lt Dan’s wet dream down the ramp (lung lunge broad jump)
10 jump squats at top landing
Run down to next landing
25 Australian merkins
Run down to bottom, run a lap.
15 box jumps.
Repeat.
Fat Amy Finisher:
Motivator style jump squat /hold from 10
Motivator style flutter kick / 6″ hold from 10
Motivator style merkin / plank from 5
Backblast – April 30, 2022
AO: The Fortress – Grace Church – Perrysburg, OH
QIC: Geppetto
PAX: Ruckers: Casper, Flo, Meatloaf, Geppetto, Oil Change, Soda Pop, Jennay, Isosceles, Lego
Runners: None
Workout: Leadership Ruck – The Middle
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Rucked 3-2-3 and discussed “The Middle”
Questions for discussion: Do you feel we are living in a fractured society that doesn’t agree on anything? What contributes to what appears to be a fractured, “I’m right, your wrong” society? Do you personally feel you are to the extreme on societal issues or more towards the middle? What practical steps can we take as men to hold The Middle?
Resources:
https://www.collisionlearner.com/post/orist-versus-andist
https://www.collisionlearner.com/post/chapter-eleven-the-middle
Saved COR/NOR/COT for after beatdown as we were up against the clock for Jennay’s workout.
Spreadsheets from the Gloom: Are you an Orist or an Andist?
It was an honor to lead.
The Early Bird Special Redux
QIC: Jimmy Dean
Pax: Jimmy Dean, Geppetto, Bourbon, Cinnamons, Coconut, Woodstock, Fat Thor
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for Geppetto’s dad, Dropout and his family and YHC’s adoption.
Always an honor to lead this group of men! Aye!
THE THANG: This beatdown is to be done wearing a rucksack or weighted vest and with a cinder block.
8 stations around the track, each one has one exercise. The first lap, you do 6 reps of the exercise and carry your block between cones. The 2nd lap is 4 reps, then 2. Once you finish the lap with 2 reps each, murder bunny across the field and rifle carry the block back. Repeato.
The 8 stations:
· Hand-Release Decline Merkins
· Goblet Squats
· Skull Crushers
· Thrusters
· Decline Mike Tysons
· Squrls (Squat/Curl Combo)
· Blockees
· Block Swings
4/30/22 – Disc Golf or Bust
Q – Jennay
AO – Fortress
Pax – Casper, Spaulding, Nitrous, Fat Thor, Meatloaf, Isoscelese, Soda Pop, Huckleberry, Raven, Thai Guy, Heisenburg, Chanel, Callahan, Stark, Bourbon, Geppetto, Flo, Jennay
Open – Mission/5 Core Principals/Disclaimer
Thang
Start off with a COR to get number of pax. Each person remembers their number in order to establish throwing order. Pax will take turns throwing the disc at each hole of the disc golf course. Once thrown, the throwing pax member will sprint towards the disc. Once he has arrived to it’s location, he will begin doing burpees to signal the other members to then sprint to the location. He and the rest of the pax will continue doing burpees until all pax members arrive at the location. If par is achieved at any hole, the beatdown can be skipped as a reward and mosey to the next hole.
Hole Beatdowns
1 – 25 Merkins
2 – 15 Bonnie Blairs (2 is 1)
3 – 25 Big Boys
4 – 15 Side Straddle Hops
5 – 15 Burpees – Par Achieved! – Skip
6 – 15 Prisoner Squats (2 is 1)
7 – 15 Hillbilly Walks (2 is 1)
8 – 15 Tuck Jumps
9 – 15 Military Merkins
10 – 15 Pike Hops
11 – 100 Second Plank – Par Achieved! – Skip
12 – 15 High Kicks (2 is 1) – Par Achieved! Had to end here and didn’t make it to the rest due to time. These were the next beatdowns planned.
13 – 15 Squat Jumps
14 – 15 V-Sits
16 – 25 Hand Release Merkins
17 – 15 Lt. Dans
18 – Lunge walk to practice Tee
Ended with COR – NOR and the 6 (ISO) – Then COT
PAX: Charlotte – Q, Mercy, Behr, Footloose, Runt, Lonzo, Cinnamons
Normal ruck before beatdown. Ended with a quick COT before Mercy’s beatdown.
Defiance Beatdown at the Pit
May 3, 2022
Q: Dora the Explorer
PAX:Fudd, Ladders, Southie, Brogan
Crazy Eights:
Warmup: 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o success on the second attempt
Beatdown:
o Cones are placed at the 25-yard, 50-yard, and 25-yard lines
o PAX sprint to first cone and perform 8 reps of the exercise
o PAX sprint to second cone and perform 8 reps of the exercise
o PAX sprint to third cone and perform 8 reps of the exercise
o PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
o PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
o Repeato with new exercise
Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s
o Jump Squats
o Plank Jack Shoulder Taps –
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
With extra time we did Underdog pullups AMRAP
-named our beatdown site “The Gauntlet” with “The Pit” being second choice if “The Gauntlet” is taken. “The Pit” its.
-Name-O-Rama
-South is Q next Tues
-COT / Prayers and Intentions
Date: 5/3/2022
Location: The Commons (Levis Commons)
Theme: BOOMBOX BEATDOWN
F3
• Fitness Fellowship Faith
Mission:
• To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. you, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama):
• 4 Pax
• Q: Jay Thai guy Solarik
The Thang:
• Theme: Boombox Beatdown
• Workouts in cadence to songs
The Warm Up:
Motivators to jump around
• Broken down Side straddle hops, countdown from 10 to 1.
The Fun Stuff
• Group chose a body part (1-4 below) and we did a workout to a song for that body part. Also listed a fun fact about themselves or a goal they have.
1. Upper body
2. Lower body
3. Core
4. Full body
1. Core Exercise: crunches, hold crunch in plank position.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, hold crunch in plank. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
2. Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
3. Upper body Exercise: pushups / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) push-up
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
4. Full body Exercise: Burpees and Side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do Side straddle hops.
5. Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing everyone’s feet down then the next person goes and so on until the song ends.
The Cool Down
Tug of war
• Split team and did tug of war competition
• Chris “Heisenberg” Drage and Paul “Everest” Petrillo beat Jay Thai guy Solarik and Chris “Charmin” Tracey… for winning they prescribed the losing team 20 lieutenant Dans.
COR
• 4
NOR
1. Q: Jay Thai guy Solarik
2. @Chris “Heisenberg” Drage
3. @Paul “Everest” Petrillo
4. @Chris “Charmin” Tracey
Six
• @Paul “Everest” Petrillo: eh’d by stalker, Everest bc he does a lot of hiking, the group of ppl keeps him coming out.
COT (circle of trust)
Announcements / words of wisdom / prayer
• 3rd F beer outings – Meatloaf
• Convergence
• Troops / first responders
• Peace
We had 7 young men brave the rain today! The Q called an audible and scratched Merkin Madness because it was going to be held on the soccer field and it was just a soppy mess. So a miniature murph with an ab workout added was done. Attending were Josh Lonzo Hoot, Dave Lyman Ramsey, Thomas Mercy Morrissey, Ben Rudy Hoipkemier, David Stalker Kaiser, Josh Woodstock Brown and the Q Mark Landslide Trimble. We ended in a circle of trust.
Q: Callahan
Pax: Soda Pop, Rudy, Spaulding, Meatloaf, Van Gough. Callahan.
The Work:
The Murph!
Pax: Fossil, Callahan, Bourbon, Geppetto, Soda Pop, Isosceles, Fat Thor(Q AND 6…ugh)
Mission
Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male leadership.
5 core principles are
Open to all men, Free of charge, always outside, led by volunteers in a rotating fashion, ends in a circle of trust
Warm up:
Arm Burners: Forward circles, backward circles, Seal Claps, Overhead Claps(15 counts in cadence)
Run around field(lots of puddles…got us out of comfort zone)
The Work:
Start the Round – Trivia: Someone takes a card tries to answer
If they get it Wrong: 10 Burpees or bear crawl across parking lot
If they get it Right: Move on to next exercise
Exercises(Run inbetween, pushing the up button each time)
Air Squat 10 x 3
Goblet Squat 10 x 3
Curls 10 x 3
Squirrels 10 x 2
Shoulder Press 10 x 2
Curl to Press 10 x 3(didn’t do)
Squat Thrust 10 x 3(didn’t do)
Rotational Clean and Press 10 x 2
BE DONE AT 6:10
COR/NOR
The Six: The Q was good at counting and Fat Thor was his own 6…
Announcements: Convergence, Mentorship is important, Ryan Tannehill missed a good opportunity to show that
Prayer: for the students at Whitmer and Start, for the end of the school year
We did The Murph. The following pax were in attendance along with approximately 10 of Cinnamon’s hooligans. The playlist was substantially better than the one Typically playing at Club Murph. Just ask Lonzo.
Q: Doubtfire
Pax:
Cinnamons
Footloose
Lyman
Mercy
Lonzo
Rudy
Van Gogh
Meatloaf
Searching For My Lost Shaker Of Salt
QIC: Jimmy Dean
PAX: Jimmy Dean, Nitrous, Coconut, Hannibal, Oil Change
After going over the mission of F3 and the 5 core principles, the PAX got to work. YHC will need to modify this workout if we want to finish in 45 minutes, but we got through 60% of it anyway. Strong work by everyone!
In the COT, prayers were lifted up for Coco’s & Oil Change’s coworkers.
Always an honor to lead this group of men! Aye!
THE THANG: Form into teams and work on various stations before leveling-up.
Benches – as a team, complete the following:
· 10 lunge-walk laps around the area surrounding the benches (2 Pax doing 1 lap counts as 2)
· 100 incline merkins
· 100 decline merkins
· 100 dips
Base of Stairs – as a team, complete the following:
· 5 trips up and down the stairs (2 Pax doing on trip counts as 2)
· 100 burpees
· 100 big boys
· 100 squats
Base of Ramp – as a team, complete the following:
· 100 Aussie Pull-Ups
· 100 LBCs
· 100 Side Straddle Hops
· Bear crawl up the entire ramp; only 1 Pax can walk at a time and group can rotate who walks/rests
Top of Ramp – as a team, complete the following at each of the 6 benches:
· 15 Kraken Burpees (burpee with 3 hand-release merkins at bottom)
· 15 Absolutions
· 15 Flutter Kicks (4:1 in cadence)
· 15 Freddy Mercurys (4:1 in cadence)
· Crab walk to next bench
Unlocked level! – mosey to Hood Park and as a team, complete:
· 5 sprints up the hill
· 10 Mike Tysons
· 20 Lt Dans
· 30 Supermans
· 40 Jump Squats
· 50 Monkey Humpers
· Mosey back to base of steps at the Wall
Victory Lap! You found your lost shaker of salt! The whole team runs up the stairs and down the full ramp! Cheer on your fellow Pax as they finish and pick up the 6!
Cinco de Blocko BB
Welcome
Mission
Principles
Pax
Raven
Flo (Q)
Warmup
SSH 21
Stretching
Tabata 40sec exercise 20sec rest
Monkey Humpers
Merkins
Rows
Flutter Kicks
Box cutters
Curls
Mountain climbers
Presses
Squats
Swings
Hammers
Suitcase carries with block or kettlebell 50 yards uphill then 50 yards return
Repeato
Two full sets
Cool down
COT
“Cinco de Mayo Max”
La Bibloteka
05/05/2022
Pax: Ponzi(Q), Lonzo, Bonds, Chanel, Everest, Spoiderman, Black Spider
Mission and Core Principles
Warmup with Windmills and High Knees
Round 1
Max Reps – 1 minute Max effort and 1 Min rest
Imperial Walkers, Burpees, Merkens, Mountain Climbers, Mike Tysons, Big Boy Situps, LBCs, American Hammers
Round 2 Max Reps – 1 minute Max effort and 30 sec rest
Round – 30 seconds of each exercise with no rest
COT
The Andist vs The Orist Part II
Welcome
Mission
Principles
Pax
Ruckers
Reset
Poe
Raven
Solo
Fat Thor
Geppetto
Oil Change
Flo (Q)
Runners
Isoceles
Callahan
Jennay
Stark
Murphers
Van Gogh
Fat Amy
Rucked 2.25 miles discussing:
https://www.collisionlearner.com/my-blog
Great series of articles by F3 Nation co-founder Dave “Dredd” Redding. Check it out at link above.
COR 14
Six was Raven
NOR
COT (Geppetto)
🇺🇸⚔️
The Pax:
Footloose, Lyman, Mercy, Cinnamons, Runt, Dorf, Doubtfire, Wipers, Rudy (Queue)
The Thing:
There will be various stations set up, each of which will have an assigned exercise. The pax will be broken up into two teams. You can score one point for your team by completing a station. Each station will have a rep count. When you get to a station you must increase that station’s rep count, and then perform that many reps. You can increase a station’s rep count by more than one if you so choose.
Exercises:
Burpees
Big Boy Situps
Jungle Boys
Merkins
Side Straddle Hops
Squats
Little Boy Crunches
Lt. Dan’s
Absolutions
Imperial Walkers
5/9/22
Q: Callahan
Pax: Rudy, Coconut, Meatloaf, Lyman, Doubtfire, Cinnamons, Landslide, Point Break, Callahan
Work:
1:45 to complete each round
RD 1 – 5 burpees, run, 5 burpees
RD 2 – 5 Lt. Dans, Run, 5 Lt. Dans
RD 3 – 20 shoulder taps, run, 20 shoulder taps
RD 4 – 5 absolutions, run, 5 absolutions
Welcome to F3
Mission Statement
5 Core Principles
Mosey to Basketball Courts
Explanation of event
Warm Up:
Total Body Warm Up Exercises (as needed)
Set Up:
2 Basketballs
One Hoop
The Thang:
PAX formed a line and shot from the free throw line to make the basket prior to the person in front of you. If PAX behind you makes the basket before you, you are out. Last PAX standing wins.
Once eliminated conduct designated exercise until completion of round.
Eliminated Exercises:
Squats
Merkin
Lt. Dan
Overhead Clap
Side Straddle Hop
Last Couple Rounds we changed it up
Opponent who eliminated you selects exercise
Extra Time:
Pass 1 basketball while doing side straddle hops if you drop you are eliminated
Pass 2 basketballs while doing side straddle hops if you drop you are eliminated
Mosey back to flag for COT
COT:
Announcements, Prayers
PAX LIST:
Radio – Q \ 6
Barney
Doubtfire
Manchester
Fat Amy
Footloose
Pre Work Out
4-29-22
Apollo/Doubtfire/Fat Amy/Rudy/Chit Chat/Patch Adams/Cinnamon
Wagon Wheel because we will be exercising on the shape of a Wagon Wheel.
F3
Fitness
Fellowship
Faith
Without Faith we Fear
Without Fellowship we will Fall
Without Fitness
our Mind Body and Spirit begin to Fail
Our mission is to plant serve and grow small workout groups for men for the invigoration of male community leadership.
Core Principles
Free
Open to all men of all fitness levels
Outside
Rotating fashion
Ends in a Circle of Trust
Remember this is you vs you. Modify your workout if you need too. Everyone knows I have!!
WAGON WHEEL Workout
Warm ups
×15
Chainbreaker / Straddle Stretch / Side straddle Hops
Mosey to Sledding Hill
×15
1 Lunge to Leg Lifts
2 Bear Crawl to Lieutenant Dan’s
3 Murder Bunny to Squats
4 The Bunny Hop to Merkins
5 Leap to LBC/ Big Boys
Welcome/Mission
5 Core Principles
Murph
PAX:
Footloose – Q
Doubtfire
Stark
Meatloaf
Fat Amy
Rudy
Isosceles
Backblast – May 10, 2022
AO: The Levy – Perrysburg School Board Offices – Perrysburg, OH
QIC: Geppetto
PAX: Huffy, Hannibal, Poe, Solo, Chubbs, Geppetto, Lego
Workout: Ruckin’ the ‘Burg
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Indiana to Hickory to E South Boundary to Locust, path through Municipal Park to Elm to 5th to Endex. 2.5 miles.
Discussed moving AO to the backside of Fort Meigs starting next week.
The Six: Woodstock – EH’d Fall of 2107 at McQueens Run by F3 Toledo PAX. Keeps coming back because of the impact we make on our communities.
Dutch led COR/NOR/Announcements and BOM. Talked about how this group helps him with accountability and staying active and that he would not have run multiple marathons without the support of men within F3.
It was an honor to lead.
Date: 5/10/2022
Time: 5:30 AM – 6:30 AM
Location: Levy
Q: Dutch
PAX: 6 total:
Landslide, Coconut, Jennay, Mile High, Woodstock, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: Ping Pong
We split up, the gazelles went a slightly longer route than the Clydesdales. We met up at Hood Park.
First run up the hill at Hood Park
Then head over to Riverside Park. On the way over Sprint between the pylons.
Run up the ramp.
Rotate between high knees and butt kicks from the top of the ramp, to the stairs.
Down the stairs and back over to Hood Park. Again sprinting between pylons.
Repeato until time to head back to the Levy.
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.
The 6: Woodstock
PAX: Bourbon, Gepetto, Mile High, soda pop, Lego, fat Thor, Mercy, Woodstock
QiC: Woodstock
Warmup: coupon carry to pull-up bars.
90 second timer:
2 cone suicide (always first)
5 Pullups
5 bag toss
10 Curls
10 rows
90 second timer.
10 jump squats
10 hello dolly
5 thrusters
10 flutter kicks (2 is 1)
2 cone reverse suicide (always last)
Goal is back to starting cone before timer.
10 Merkins every round at timer.
If timer goes off and you are working, stop. Round ends at timer and you start over.
Fat Amy finishing – plank jack shoulder tap.
Plank jack
Shoulder tap
Plank
Motivator style from 10.
Pax: Mercy, Footloose, Charlotte, Lyman, Landslide, Woodstock
QiC: Woodstock
Warm up with ssh, imperial walkers, potato pickers, circle movement x3.
10 pushups, 10 jump squats, 10 flutter kicks jog to cone, skip to cone, sprint 2 cones, 75% jog back. X3
5*10, fall into sprint cone 1-3, run backward to 2, sprint to 4, back to 3, sprint to 5, back to 4, sprint out through 5, jog back, repeat 3x
Suicides with 5 merkins/5leg lifts each baseline. X3
Dribble squares (maybe) – 5 cones, square 15×15 plus center. Ball in center. Dribble from center to corner and back, then sprint to opposite corner and back. Call next pax. Rest of pax doing butcher blocks. Repeat 3x
3 on 2. Winner rests, loser burpees. 7 rounds
Tues 6:15p 5/10/22
Release the Kraken
Q – Charmin
PAX – Heisenberg, Fossil, Chanel, Ponzi, Everest, Bonds,
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Exercises: 10min (45 sec each)
1. 21’s – SSH X2 ( 14 burpees done)
2. Ankle Tap to Toe Tap (kick out, touch opposite hand)
3. Air squat with toe tap
4. Plank Tuck Jacks
5. Squats into Lunges (hop R, C, L)
6. 3 Crisscrosses into walk-out Merkin
7. Reverse Lunge into Twists (twist towards leg that was back and bring up knee)
8. Lateral Hops (3 L, R, L) into Curtsy Lunge w/ kick out and opposite hand touch
9. Summon the Kraken – Static Hold Knee Raise for 45sec – each leg, arms up
10. Hip flexors – raise each knee as high as possible and hold for 1 sec (15 per side)
11. Nordic Hamstring Curl (with partner, 5 each)
12. Shadow Boxing
13. Jacks – Arm raise while feet separate
14. 10 – Kraken Burpees (3 hand release merkins)
All On 6 – Core and Hip Flexor (legs over upright dumbbell)
1. Leg spreader heel taps (dumb bell in middle)
2. Double leg lift and switch
3. Double leg Frog kick outs (R, C, L)
4. Alternating leg lifts
With Coupon (45 sec each)
1. Cuban Press 10-15 reps x 3
2. Swing DB into reverse lunge, squat, press both
3. Snatch – chg. Hands
4. Standing Toe Taps to DB
5. Plank Taps
6. Thrusters
Bomb Bench Workout (Kraken’s Lair)
1. One-legged stand into lunge
2. Incline plank on elbows to hands
3. Side plank (bring knee to elbow)
4. Reverse crunch – hands at butt (RL, LL, both) – bring knee to chest
5. Step up and switch legs with twist
6. Hold DB overhead, lift knee over DB on bench
Prayer Intentions – Ponzi co-worker, Bonds unspoken request, Ukraine refugees, all Military personnel
Always a pleasure and an honor!
Backblast for Wakanda on 5/12/22
PAX: Lonzo, Mercy, Rudy, Lyman, Doubtfire, Coconut (Q)
Intro: Mission and Core principles
Warm-up: 12 8-count manmakers in cadence.
Thang: 3 12-minute rounds of different “elevens”
Round 1: begin with 1 calf-raise (holding CMU), then lunge-walk (with CMU) to first cone and perform 10 CMU-squats, lunge walk back. Then 2/9, 3/8 etc. all the way to 10/1.
Round 2: begin with 1 incline merkin (on CMU) then murder bunny to 2nd cone and perform 10 decline merkins and murder bunny back. 2/9, 3/8 etc.
Round 3: begin with 1 squat thruster (obviously, with CMU), then rifle carry to the 3rd cone and perform 10 curl-presses and rifle carry back. 2/9, 3/8 etc.
Playlist by “Proud Refuge”
COT
Mercy 6
Lifting up the young-uns with health issues.
5.11.22
Q: Callahan
PAX: Mile High, Oil Change, Venom, Poe, Fallingwater, Fat Thor, Spaulding, Huck, Iso, Callahan.
Talked about Leading Right and having a vision for your summer.
Work:
Stretch
Run a lap
10-20-30 in 2 mins x 4
Rd 1 – Rd the Worlds – Squats – Skaters
Rd 2 – Burpees – Fire Hydrants – Imperial Walkers
Rd 3 – Absolutions – Bonnie Blairs – LBC
Pax: Fat Thor(Q), Hannibal(6), Huckleberry, Soda Pop
Mission & 5 Core Principles
Warm up
SSH: 25
Arm Burners: Forward circles, backward circles, Seal Claps, Overhead Claps(15 counts in cadence)
Work:
1 person chose an exercise for the rest of the group to do while that person ran up the stair and down the ramp(probably 1.5-2.25 minutes).
Rest of the group does reps AMRAP until the pax gets back. Then switched
Exercises done:
Merkins
American Hammers (2×1)
Curls
Imperial Walkers
BBS
Shoulder Press
Bonnie Blairs
Pistol Squat
(can’t remember the last 2)
DONE AT 6:10
C-O-R & N-O-R/ The six was Hannibal
Announcements: Convergance, Sunday beatdown, mountain biking,
Intentions: end of the school year
Prayer
Draft Day!
Q: Chanel
PAX: Ponzi, Lonzo, Spoiderman, Black Spider, Chit Chat, Red Baron
Partner up!
We will be honoring the 1974 Steelers draft class by doing 74 of each exercise between you and your partner.
While the first person is doing exercises the second person will be running to the other end.
At the other end you will do 7 Burpees and then run back to your partner where you will take over the count.
The other person then runs to the other end.
If there is an odd number of people, one person will do 32 reps of each exercise.
The exercises:
Block Curls
Block Squats
Imperial Walkers (2 is 1)
Big Boy Situps
KettleBell Swings
Side Straddle Hops
One handed Block Merkins
American Hammers (2 is 1)
Squat Thrusts
Block Rows
Lt. Dans
Flutter Kicks with Blocks
Standing Block Twists (2 is 1)
Block Push Ups
Shoulder Tap Jacks
Pax: raven, mile high, Woodstock
110%
10 rows
10 curls
10 presses
5 man makers
Mosy to porta potty
At alarm 10 merkins
7 rounds
10 plank jacks
10 flutter kicks
10 groiners
10 leg lifts
Mosy to porta potty
At alarm 10 merkins
7 rounds
Motivator style: hang clean and press
Hang clean to chest
Rows
Hold row
Got through 8 (from 10).
Manchester’s VQ and he brought an FNG!
Q: Manchester
PAX: Patch Adams, Doubtfire, Rudy, Oil Change, Fat Amy, Apollo, Footloose, Manchester, Chit Chat, Vespa, Waldo (FNG – Doug Francis)
F3 – Fitness, Fellowship, Faith
Mission
5 Core Principles
The Thang: 7 of Diamonds
5 Burpees
10 Merkins
15 Air Squats
20 Crunches or Plank
15 Albatross Wings
10 American Hammers
5 Supermans
Finished with group Guantanamo
COT
6: Oil Change – F3 is the personal maintenance he does for himself
Announcements
Prayer
Q: Chanel
Pax: Ponzi and Stalker
2 laps around the library then:
300 Squats
200 Merkins
100 burpees
100 big boy situps
05/14/2022 – F3 Black Swamp – 2 Year Anniversary Beatdown:
Date: 05/14/2022
Time: 6:30 – 7:30 AM
Location: The Battlefied – Fallen Timbers Cinema
Q: Bourbon
PAX: 37 PAX – Woodstock, Rudy, Spaulding, Prime Time, Mercy, Lonzo, Fat Amy, Moulan, Malware, Wipers, Callahan, Coconut, Runt, Lyman, Heisenberg, Chit Chat, Nitrous, Fossil, Fat Thor, Meatloaf, Thai Guy, Doubtfire, Huckleberry, Flo, Rockwell, Casper, Huffy, Landslide, Soda Pop, Party On, Cinnamons, Roundup, Sherpa, Avi, Charmin, Isosceles, and Bourbon (Q)
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
Opening Comments:
At 6:50 am on January 1st 2011, 34 men gathered in the gloom. This set into motion a series of events which ultimately delivered you to the gloom too.
The shovel flag is a symbol which we have grown to love, but it didn’t even exist at the beginning of this first workout so they naturally gathered under the flagpole.
They didn’t know it at the time, but they were launching an unprecedented crusade against sad clowns that would give rise to new found strength in men like you and like me. We are all Qrusaders fighting for ourselves and now too for the men next to us.
It is not an accident or some sort of coincidence that you posted here today. You posted because you demand more from yourself. Only you know if you are reaching your limits. Stand tall. Feel strong. Be proud. Unshackle your warrior!
Welcome to the Gloom gentlemen.
Warmup:
• Warmup with Motivators
Beatdown:
• Today’s beatdown is not the exact workout performed by the men at the first post, but inspired by it. Unless specified otherwise, all exercises will be to a 34 count in recognition of the 34 men posting at that first workout back in 2011.
• Run the loop around the cinema and end back in the grass where the work will be performed.
• In Order (Al Gore when finished until the six finishes):
o Merkins
o Wide-Arm Merkins
o Diamond Merkins
o Military Merkins (knuckle push-up with your elbows in tight to your sides)
• Run the small loop around the cinema
• In Order (plank when finished until the six finishes):
o Hydraulic Squats (squat- right knee down- left knee down- right knee up- left knee up- stand up)
o Dolly (on your 6 with legs 6” off ground- spread apart- bring together)
o Flutter Kick (4-count)
o LBC’s
• Run the small loop around the cinema
• In Order (plank when finished until the six finishes):
o Side Straddle Hop
o Burpees
o Mountain Climbers
• Run the small loop around the cinema
• Howling Monkeys (Circle up- 10 monkey humpers each around the circle like dominos- when done you hold it until everyone gets a turn to do theirs… faster is better here.)
• Mosey back to the shovel flag with the following note attached to it:
The Campos was a workout group that grew to problematic numbers and created the first starfish style spinoff – this spinoff was the birth of F3. The Campos Qrusaders left the first shovel flag as a tongue in cheek gift to this first pax with the following note attached to it.
“Pax (if you last),
Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you.
I hope you reach a point today or next Saturday — where you want to quit. So, in the union of men, “you against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld — or in your weakness, you’ve rationalized away.
It’s time; but if you don’t care, we won’t care either.
What’s it gonna be, son??
– Apostle Gx”
Count-O-Rama and Name-O-Rama.
Learn about the 6. Lonzo.
Announcements.
COT / Prayers and Intentions.
Wish I were there. Sounded like a great beatdown.
Ladder work:
Pax: Fat Thor(q), doubtfire(6), Lyman, Gepetto, Woodstock, stark, coconut, bourbon, isosceles,
Work: exercises compounded, laps in between
5 Burpees
10 BBS
15 panther taps
20 Freddie mercuries
25 merkins
30 LBC
35 Monkey humpers
40 overhead claps
45 flutter kicks
50 Spider-Man push’s
Props to Woodstock, coconut, and stark for making it to the last round
Prayers: hiro, stalker, end of year
PAX: Soda Pop, fossil, Moana, mile high, VanGogh
Q: VanGogh
Workout:
The Murph
F3 Mission
Five Core Principles
Countorama
Brief explanation of The Murph
Ran one mile around town
Completed the exercises at the park
100 pull-ups
200 merkins
300 squats
Ran the mile again
Countorama
Name-o-rama
6
Announcements
I shared a quote: “It’s better to see a good sermon than to hear one.”
Prayer
PAX:
Footloose -Q
Meatloaf
Doubtfire
Southie
Fudd
Brogan
Dora
Ladder
Backblast – 5/17/22
Return to the New Necropolis
AO – Lower Necropolis (Rapids Rd)
PAX –
Van Gogh
Flo
Chubbs
Solo (Co Q)
Lego (the 6 – awesome origin story)
Huffy
Geppetto
Malware
Callahan
Coconut
Poe (Co Q)
Casper (in spirit)
Broke in the new rally point and Ruck’d across the mighty Maumee to the toepath to reconvene with nature. Discussed redemption and our challenges and successes, where we have fallen down and stood back up tall.
Proud to lead the COR, NOR, Announcements. Solo lead the BOM.
It was an honor to lead.
Backblast for Grantland 5/18/22
PAX(11): Fossil, Huckleberry, Coconut(Q), Soda Pop, Geppetto, Bourbon, Venom, Callahan, Falling Water, Fat Thor, Moana
Intro: Mission and Core Principles–Warmup
Side Straddle Hops and Chain Breakers in cadence
Thang: Mosey to the tennis courts for “Pick your Poison”
Workout area use the entire 5 tennis courts fenced area. on each court, a cone was placed on the two corners of one long edge. PAX assembled by the net and then one PAX (rotating in age order) chose which end of the court to sample from. Mosey as a group to the cone and uncover a page with 3 directives: Reps, Move, Hold. At the corner of the tennis court, perform the reps, then perform the move to get to the net of the next adjacent court, then perform the hold for the 6.
Court 1:
A-corner 5 Burpees, BearCrawl, Treehugger
B-corner 5 Lt. Dans, LungeWalk, Plank
Court 2:
A-corner 10 partner big-boys, partner Elephant walk, rest
B-corner 10 partner taps (shoulder taps + low 5s), crawl bear, Crab Walk pose
Court 3:
A-corner 15 Archer Merkins (2 is 1), Imperial Walk, Treehugger
B-corner 15 Bonnie Blair (2 is 1), Duck Walk, Treehugger
Court 4:
A-corner 20 Flutter Kicks, Ape Hop (L), Plank
B-corner 20 American Hammer, Ape Hop (R), Treehugger
Court 5:
A-corner 25 squats, Dragon Walk, Plank
B-corner 25 Angle Grinders, Dragon Walk, Plank.
Then Karaoke back to the start and begin again.
PAX completed 3 circuits
1: B, A, A, A, B
2: A, B, B, A, B
3: A, A, A, B, A
COT with Venom as the 6.
Honor and a privilege to lead in this group!
Soccer practice!?
Warm up with motivators and kevorkian run.
Then we did a sprint challenge to see who could beat Cinnamons, nobody could. He is really fast. Probably faster than you.
Completed the man maker challenge 18 total.
Played 2 defense vs 3 offense soccer. If defense stopped the offense, they picked an exercise for 5 reps for offense. Vice versa if offense scored a goal.
At the very end, an amazing pass was made to FootLoose so he could score the last goal. Cinnamons was right there on him. Cinnamons slid past and Footloose put the ball in the back of the net. Cinnamons ended up running into the goal post and put a dent in it with his granite shoulder. Sorry Woodstock and MYSA.
COT, COR, NOR
PAX: Charlotte, Rudy, Footloose, Cinnamons, Lonzo – Q
This is how I remember it too…. I am fast and I destroyed one of the goal post running into it.
Knockout Basketball
Warmup: 19 man makers for that stupid challenge. 7’s with blocks, lunge in between, squats and calf raises at each end. 150 block curls, broken up as needed.
The Thang:
Knockout basketball
Murph reps when knocked out
Winner picks exercise 5 reps
Got several games in with some muddy balls. I won one of them so that’s probably the most important. Nobody was able to dunk because it was a little wet and slippery. It was great having some up range PAX Moana and Bongo come out so we could show them some fun.
PAX: Cinnamons, Rudy, Moana, Mercy, Bongo, Woodstock, Isosceles, Lonzo – Q
COT, COR, NOR
Isosceles was the 6. Cinnamons filled in for him, and there might be a possible name change. 🤣
Prayers for Hundson, Max, Max, Hero, and Thai guy.
Thursday at The Yard
Date: May 19, 2022
Location: The Yard
QIC: Geppetto
PAX: Bourbon, Coconut, Van Gogh, Raven, Geppetto
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm Up: Mosey to basketball court
Game of Knockout to determine order.
The “Thang”:
Basketball BLIMPS:
All PAX at one end of basketball court. One PAX is the shooter. Dribbles to far end for a layup. Three chances. Dribbles back to end with PAX for a free throw. Three chances. Next PAX goes.
Other PAX are performing exercises:
B-Burpees, L-Lunges, I-Imperial Walkers, M-Merkins, P-Plank Jacks, S-Squats (other exercises were performed as well.
Switch exercises for each PAX
Red Devil halfway through. And another game of Knockout. Then a Red Devil to finish things up.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
The Six: Bourbon – Got his name because he is from Kentucky. F3 to him means more than just 1st and 2nd F but it is the 3rd F and the impact we make on our families and communities.
Announcements: Gear order, Memorial Day Murph, Playhouse build, Golf Outing
Prayers for healing – Baby Hero, Dropout’s son. Prayer for discernment: Raven’s M. Prayer of praise: Raven’s “daughter”, Sky
Moleskin/Spreadsheet from the Gloom:
Low sixty’s, a little humid
Honored to lead today!
80’s themed playlist
Welcome
F3 Mission & Core Principles
PAX: Doubtfire, Solo, Stark, Oil Change, Hannibal, Fat Thor, Lyman (QIC)
Notes: 60ish degrees, a little humid. Still damp from the rain. Very little wind.
Warmup: 25 Side Straddle Hops.
The Thang: Another Brick in the Wall (threw off the PAX with no blocks and no Pink Floyd).
Each PAX was the timer for each round. PAX grabbed a playing card which determined the group exercise, then rolled the dice to determine how many flights of stairs he would take. For instance, a guy draws a 9 of Hearts (which was Apolo Ohnos) then rolls a 3 on the dice. So everyone else does s Apolo Ohnos while he does 3 flights up the stairs using the specified movement. Then next guy draws a card, rolls the dice, and so on. Movement changes when a Ace is drawn. When an Ace is drawn, PAX do the specified exercise then run to the top of the hill, zigzag on the sidewalks via side shuffling, then run all the way down the ramp. Then continue using the new movement, til another Ace is drawn.
Exercises:
Hearts: 1-10 = Apolo Ohnos; Face cards = Burpees
Spades: 1-10 = Prisoner Squats; Face cards = Lt. Dans
Diamonds: 1-10 = Carolina Dry Docks; Face cards = Absolutions
Clubs: 1-10 = Plank Jack Shoulder Taps; Face cards = Big Boi Sit-ups
Movements:
1 = Hop up the stairs, run down
2 = Grab ankles to walk up stairs, run down
3 = Walk up backwards, walk down backwards
4 = Run up the steps doing 5 SSH at each landing, run down
Random final thoughts: Good playlist of 1990s rock hits. Good mumblechatter this morning. Partial Q credit to Solo and Stark for their recommendations. There was lots of goose poop around. If we had an FNG, he would have been named Goose Deuce. Only did one round of Absolutions, but they were still awful.
Countorama (7)
Name-o-rama
Fat Thor was the Six
Announcements
Ended in Prayer.
As always, thanks for the honor of leading today!
Lyman
Spider-Man and Black Spider Beatdown
Setup 3 stations and rotated through them for most of the time
The thang:
Station 1: 10 Lunges 2 is 1, 20 Squats, 30 calf raises. Run to Station 2
Station 2: 10 Big Boi Situps, 20 Flutter kicks 2 is 1, 30 LBC’s. Run to Station 3.
Station 3: 10 Carolina dry Docks, 20 Merkins, 30 dips. Run around Library to Station 1
Repeato
Last few minutes exercise dice starting with the youngest ones there.
COT
Closed with a short prayer.
PAX: Waldo, Ponzi, Lyman, Fat Thor, Mr. Anderson, Lonzo
2.0’s: Shorty, FNG-1, Brick, Shield, Mario, Ruble, Springs – FNG, FNAF, FNG-2, Black Spider – co Q, Spider-Man – co Q
We will get names for the couple FNG’s at the next 2.0 beatdown.
NEW KIDS
Mission
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up In cadence to 10:
Forward Arm circles
Backward Arm circles
Imperial walkers
SSH
The Thang:
PART I. PAX spread out about 10 yards from butcher block and complete following:
10 man makers
20 decline diamond merkins
30 curls
PART II. Mosey to Butcher block and complete 20 reps of the following exercises. One exercise at each cone. Sprint/Shuffle (always facing forward) between cones.
1st cone: Oh-Hey’s (1:1)
2nd cone: Baryshnikov Squats
3rd cone: Cross Reach (1:1)
4th cone: Monkey Humpers
PART III. Run around island and then back to start
Repeato
Cool Down:
On own:
Michael Phelps
Potato pickers
Countorama
Nameorama
6 – Huffy (always good to hear his story)
FNG (2 today!)
Announcements
Prayer
PAX LIST:
Footloose – Q
Chit-Chat
Fat Amy
Iso
Rudy
Party on
Huffy
Bongo
Doubtfire
Lyman
Runt
Wipers
Charlotte
Meatloaf
FNG – Luke Jones – JORDACHE
FNG – Mark Sutton – Sparky
Pax: fat thor(q), soda pop(6), huckleberry, solo, Chanel.
It was a small group, but we proved fairly worthy of the work. First person would answer a trivia question. If we got it right, we would just do the exercises associated with the grade. If we got it wrong, we would need to do all exercisers up to that point before doing the exercise for the grade. We had some pretty smart people and made it until freshmen year in college before time ran out. Grade we lost: grade 4, grade 10, and freshmen college.
The work: 12 of each
Preschool – SSH
Kindergarten – BBS
1st – merkins
2nd – squat
3rd – shoulder press
4th – imperial walkers
5th – Freddie mercuries
6th – bear lunges
7th – monkey humpers
8th – can’t remember
9th – LBC
10th – KBS
11th – burpees
12th – clean and press
Freshmen in college(we failed)
Cot:
A- memorial murph, brewery, kayak
P- students at the end of the year
The Clocktower
Beatdown 3:10 to Yuma
PAX
Everest 58
Huckleberry 63
Chit Chat 48
Charmin 39
Nimbus 45
Moana 35
Red Baron 15
Fossil 67
Heisenberg 54. Q
21 American Hammers (2 is 1)
20 LBC (little baby crunch)
19 BBS (big boy sit up)
18 Monkey Humper (close)
17 Flutter Kicks (2 is 1)
16 Gorilla Humper (wide)
15 Hilly Billy (2 is 1)
14 Jump Squats
13 Elbow Crunch R/L (2 is 1)
12 Forward arm circles
11 Backward arm circles
10 Mountain Climber (2 is 1)
9 Plank Taps (shoulder taps 2 is 1)
8 Plank Jacks (1 is 1)
7 Box cutters (up, out, down in)
6 Happy Jack (In cadence 5 SSH followed by 2 Jump Squats)
5 Site Q choice
4 Plank R/L Cross R/L sides. (4 is 1)
3 Failure to launch (IC 10 sec Al Gore with power jump squat)
2 Absolutions
1 ABC (Draw your first middle and last name)
YUMA was the easy easy part…..
Bataan Death March Mosey
Bataan Death March , (April 1942)Forced march of 70,000 U.S. and Filipino prisoners of war (World War II) captured by the Japanese in the Philippines. From the southern end of the Bataan Peninsula, the starving and ill-treated prisoners were force-marched 63 mi (101 km) to a prison camp. Only 54,000 prisoners lived to reach the camp; up to 10,000 died on the way and others escaped in the jungle. In 1946 the Japanese commander of the march was convicted by a U.S. military commission and executed.
The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line.
Leadership Ruck Backblast (5/21/2022)
Q: Lego
PAX: Fat Thor, Flo, Solo, Poe
The THANG:
Rucked 2.4 miles while discussing The Comfort Crisis by Michael Easter. Good discussion on how to challenge ourselves and push out of the comfort zone.
COT: YHC challenged PAX to step out for 2/3 F events this summer and prayers for PAX who are struggling.
Pax: mercy, Lonzo, Charlotte, Landslide, Lyman, Woodstock
QiC Woodstock
Warmup: run 2 laps
90 second timer:
2 butcher block (always first)
5 Pullups
5 bag toss
5 rows (upped to 10)
10 Curls
Go to starting cone
Repeat for 7 rounds. 10 Merkin finisher every round at timer.
90 second timer.
5 Thrusters
10 swings
10 Dips
10 Flutter kicks (2 is 1)
2 butcher block (always last)
Repeat for 7 rounds, 10 Merkin finisher each round.
Fat Amy finishing – plank jack shoulder tap.
Plank jack shoulder tap, plank jack, shoulder tap, plank. 10 vvv 1
Convergence Run/Ruck PAX:
Run (QiC Woodstock):
rudy, bourbon, charmin, Isosceles, Lonzo, Fat Amy, Woodstock
Ruck (QiC Casper):
footloose, mercy, Cinammons, Lego, Casper, Chit Chat, Flo, Runt
We Murphed it up. Thanks all for coming out for my birthday.
Pax: stark, Lonzo, mercy, fat Amy, Lyman, Moana
Q: Isosceles
QIC – Stark
PAX – Fat Amy, Geppetto, Callahan, Poe, Flo, Raven, Hannibal, Solo, Chanel, Spaulding, Thai Guy, Huckleberry, Isosceles, Soda Pop, Fat Thor, Reset, Meatloaf
5 rounds, 8 minutes EMOM each. 8 reps per exercise.
1.) Mike Tyson
Suicides
Jungle Boy Squats
2.) Froggers
Boy Bands
Angle Grinder
3.) Bonnie Blaires
Suicides
Plank Moguls
4.) Surfer Get Ups
Boy Bands
Smurf Jacks
5.) HRSSHB
TXHRDM
Always an Honor
Always my Pleasure
~Stark
White stripes at the Levy.
6 HIMs stepped it out for a long out and back.
Mile high the Q.
Soda Pop the 6.
Woodstock
Jennay
Nitros
Fossil
Sorry for the delay.
Great Ruck through Sidecut Park
Pax: Fat Thor(Q), Malware, Gepetto, Lego, Flo(6), Laverne(FNG), Callahan, Solo, Poe, Falling Water, Lyman, Chubbs
Q: Meatloaf
PAX: Isosceles, Stark, Doubtfire, Fat Amy, Rudy, Footloose
It might be hard to believe, but we did the Murph
Run the bells
Pax: Jennay, Mile High, Dutch, Soda Pop, Fossil, Landslide, Woodstock
QiC Woodstock
Just like in Tony Hawk Pro Skater video games, we had to find the bells but on foot instead of boards. No kickflips either. Run to Toth (school bell), then to Grace United (Church Bell) and do a lap at Fort Imagination (sort of bell shaped), then out to St Roses (more church bells), and finally to the Pbg Fire Dept (Fire Bell) and back to the levy (pay yo taxes bell)
6 was Fossil, awesome 6.
Backblast – May 25, 2022
AO: Grantland – Rotary Park – Perrysburg, OH
QIC: Geppetto
PAX: Huckleberry, Nitrous, Fossil, Chumlee, Fat Thor, Venom, Mile High, Soda Pop, Geppetto
Workout: Fun with Blocks
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warm Up: Jog the gravel track one lap.
The Thang:
Cones 160 ft apart
Five minute rounds. Start at ten reps, subtract a rep each down and back.
Near Side
Curls (Air Presses)
Manmakers (Burpees)
Goblet Squats (Air Squats)
Block Swings (Side Straddle Hops)
Overhead Presses (Air Presses)
Far Side
Merkins
BBSU
Imperial Walkers
Absolutions (start at 5 reps)
Flutter Kicks (2 is 1)
The Six: Venom – EH’d by Melissa Andrews news story. Got his name because he is afraid of spiders. Took time off in winter but is glad to be back out and loves the support of the group!
COT-Announcements and Prayers. Memorial Day Murph’s. Fat Thor may lead a Sunday Murph. Prayers for Mile High’s sister and her family and for everyone affected by the school shooting in Texas.
It was an honor to lead.
Spreadsheets from the Gloom:
55 light wind
Beautiful morning
Tclaps to Fat Thor for bringing extra block
Playlist:
Tripping Billies-Dave Matthews Band
Baba O’Riley – The Who
Drowning – Hootie and the Blowfish
Easy Lover – Phil Collins
King of Pain – The Police
Ultimate Frisb(urp)ee
Mission
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up:
From Music Factory: Listen to “Song 2” by Blur. Do HIGH KNEES and then a BURPEE on “Woo-hoo”.
The Thang:
Similar to ultimate frisbee but with penalty burpees. On the 1st turnover, 5 burpees for all PAX. On the 2nd turnover, 4 burpees. On the 3rd, 3 burpees. On the 4th turnover, 2 burpess. On the 5th turnover, 1 burpee. If neither team has scored, the remainder of the point is played like regular ultimate frisbee. Burpee count resets after every point. You do not have to wait for all PAX to finish burpees to begin playing (i.e., it is advantageous to finish your burpees faster).
Cool Down:
Repeat Warm up
COT
Countorama
Nameorama
6
FNG (none)
Announcements
Prayer
PAX LIST:
Footloose – Q
Callahan
Rudy
Lyman
Solo
Charlotte
Falling Water
The (Scotland) Yard
QIC: Jimmy Dean
PAX: Jimmy Dean, Fat Thor, Raven
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for F3 to make an impact in our country!
Always an honor to lead this group of men! Aye!
THE THANG: Multiple stations to mosey to, filled in with a 15-question quiz regarding Sherlock Holmes. A correct answer resulted in 3 burpees and 10 reps of an exercise of a Pax’s choice. An incorrect answer resulted in 5 burpees and 20 reps of an exercise of a Pax’s choice.
What is Sherlock’s brothers name?
· Mylock
· Mycroft
· Watson
· Shercroft
What was Sherlock’s vice when bored and not on a case?
· A tobacco pipe
· Cocaine
· Cigarrettes
· Cigars
Who was Sherlock’s mortal enemy?
· Dr Watson
· Professor Moriarty
· Mycroft Holmes
· Mrs Baker
Does Holmes actually ever say “Elementary, my dear Watson” in the books?
· No
· Yes
Who are The Baker Street Irregulars?
· A group of Holmes’ friends who drop by at odd hours
· A group of street children Holmes uses to solve cases
· A group that consists of anyone who has ever roomed with Holmes
· What Holmes calls people who bring him a new case
Holmes never falls in love – but he does admire one woman. To Holmes who is always the woman?
· Violet Hunter
· Ms Cushing
· Irene Adler
· Mrs Baker
Where did Holmes and Watson live?
· 221B Baker Street
· 22B Baker Street
· 210B Baker Street
· 22B Bond Street
What did Dr Watson do before he met Holmes?
· He had a private practice
· Army sergeant
· Naval officer
· Army surgeon
How did Sherlock die?
· He never died
· He OD’d on cocaine
· Professor Moriarty shot him
· He fell down a waterfall
In The Adventure of the Blue Carbuncle, where was the Carbuncle found?
· It wasn’t
· In a goose
· Inside a statue of Napoleon
· It was thrown in the pond
Which weapon does Holmes not employ?
· Blowdarts
· Pistols
· Cane
· Sword
In The Hound of Baskervilles, why is the Baskerville family allegedly cursed?
· Hugo Baskerville killed Oliver Cromwell’s niece
· Hugo Baskerville raped and killed a local village girl
· Hugo Baskerville killed all his dogs then himself
· Hugo Baskerville disappeared on the moor while hunting and was never found again
How does Sherlock Holmes greet Dr Watson at their first meeting?
· Your housemaid is sloppy and you’ve lately been in bad weather.
· I am in need of a good doctor.
· How are you my good Doctor?
· You have been in Afghanistan, I perceive.
Holmes is a master of disguise. Which of the following aliases does he not employ?
· Sigerson
· Mr. Cornelius
· Captain Basil
· Altamont
Was Sherlock Holmes a real person?
· Yes
· No
Backblast for 5/26/22 at the wall
“Reactor Core”
PAX: Hannibal, Fossil, Nitrous, Mile High, Coconut (Q)
Mission, Core Principles, Warmup (20 SSH IC)
Thang:
45s EMOM
Round1–“liquid cooled”:
LBCs (45s) and Superman (45s)
Run up and down the stairs or ramp or around the oval
Round 2–“boiler room”:
LBCs and Superman, Nolan Ryan (L) and Nolan Ryan (R)
Run
Round3–“over pressure”:
LBCs and Superman, Nolan Ryan (L) and Nolan Ryan (R), Leg Lever and Gas Pump
Run
Round4–“Scottie, I need more power!”:
LBCs and Superman, Nolan Ryan (L) and Nolan Ryan (R), Leg Lever and Gas Pump, Hello Dolly and Flutter kick
Run
Round5–“Chernobyl”:
LBCs and Superman, Nolan Ryan (L) and Nolan Ryan (R), Leg Lever and Gas Pump, Hello Dolly and Flutter kick, Freddy Mercury and Heel taps
Run
with each exercise going 45s, round 1 was 1.5 min, round 2 3 min, 4.5 min, 6 min, 7.5 min for round 5–of continuous abs. 22.5 mins abs total, with running in between. The PAX really stuck with it for this deceptively hard workout…considering we were laying on the ground for most of the time!
COR/NOR
Nitrous 6.
Warmup: The best out there according to Cinnamons… 150 Curls
The thang:
1 minute intervals with 10 seconds rest for each of the following:
Lt. Dans
Inch worms
Big Boi sit-ups
Rosalita’s
Absolutions
Reverse lunges
Y not burpee’s
Bent over rows
Oh my air presses
Outlaws
Kraken Burpee 3 merkin burpee
Run around library and repeato
We made it through twice.
I took over the Q because the new guy (Woodstock) doesn’t quite know how the Q schedule works and mistakenly signed up…Rookie. He will figure it out eventually. We had books to return so I made a beatdown out of it. LIBRARY BOOK above. I still managed to forget the books I had to return. 🤦♂️ double rookie move.
COT, COR, NOR
Chanel was the 6
Prayers for the families in Texas, kids finishing school, and all of those suffering.
PAX: Spider-Man, Black Spider, Everest, Jordache, Ponzi, Chanel, Lonzo – Q
Oh, hill yes!
Mission
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up
Jog towards
Do following in cadence to 10 reps: a) SSH, b) Imperial Walkers, c) Arm Circles
The Thang:
Complete the following exercises and reps
POLE/ Hill Exercise Reps
C6 / bottom Burpees 5
C5 / top Lunges 2:1 10
C6 / bottom Inch Worms 15
C5 / top Merkins 20
C6 / bottom Plank Fonda’s 1:1 25
C5 / top Squats 30
Repeato
COT
Countorama
Nameorama
6
FNG
Announcements
Prayer
PAX LIST:
Footloose – Q
Callahan
Fat Amy
Barney
Rudy
Chit Chat
Vespa
Kragle
Mr. Anderson
Solo
Lyman
Fat Thor
Doubtfire
Manchester
Broadway
Waldo
Prime Time
Apollo
Meatloaf
FNG: aka Slider – Jarred Venz (Vespa’s 2.0)
Leadership Ruck: from the Collision Learner by F3 Dredd: The Splitter
Welcome
Principles
Pax
Runners:
Bourbon
Van Gogh
Dutch
Ruckers:
Geppetto
Fat Thor
Casper
Flo (Q)
Rucked 2.5 miles discussing F3 Dredd’s “The Splitter” from Collision Learner.
“The Splitter is a disuniter (and always has been) because he knows that a house divided against itself cannot stand. Standing together we can resist him, but isolated and alone we are low-hanging fruit for his demonic purposes.”
Dave “Dredd” Redding
F3 Founder
Collision Learner
Pax: Stark, Sherpa, Round up, fat Amy, Cinnamons, Tupac, Rockwell, Doubtfire, Mercy, Footloose, Lyman, runt, Rudy, Meatloaf, Woodstock
QiC: Woodstock
Warmup – motivators
Split into 5 teams of 3
In 2 minute rounds, do the following:
1 person runs 3 cone suicide, other 3 do 200:
Rnd 1: Merkins
Rnd 2: Jump Squats
Rnd 3: lbc
Rnd 4: flutter kicks (300, 2 is 1)
3 minutes rounds:
Rnd 1: Burpees
Rnd 2: LT Dans
Rnd 3: Imperial Walkers
Rnd 4: Mike Tysons
Boulevard of broken dreams:
At each bench – 10 bear squats
Flower pots – 10 merkins
Doors – 10 Mike tysons
Indian run back to start.
Cinnamon was the six.
5/30/2022 – Memorial Day Murph
Location – F3 Black Ops Site – Whitehouse, OH
Veterans Memorial Park
Today we honored all Veterans who have served the citizens of these United States of America and lost their lives. Specifically, we honored Michael “Murph” Murphy and Gaven “Red Ryder” Smith. We ran our first 1/2 mile as a group in silence.
Today’s workout consisted of the Legendary “Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
PAX – Footloose, Doubtfire, Focker, Lyman, Geppetto, Bourbon, Woodstock, Houdini, Silver Surfer, Fat Amy, Slimer(FNG), Tots, Huckleberry, Rudy, Meatloaf, Stark, Solo, Mercy, FNAF, Mr. Anderson, Cobra Commander, Barney(Q)
Pre-run/Ruck – Bourbon, Woodstock, Solo, Barney
The PAX cleaned up the local park in Downtown Whitehouse, and then enjoyed a wonderful breakfast of eggs, bacon, and bread cooked over the fire. The additional accoutrements included grapes, strawberries, coffee, and juice.
Our FNG was EH’d by Fat Amy, and Lonzo(not present). He acquired the name Slimer because he is from Celina, OH, among other things.
QIC – Stark
Pax – Isosceles, Callahan, Fat Amy, Lonzo, Mercy
The Thang – The Murph
1.25 mile run, 100 pull-ups, 200 merkins, 300 Squats, 1.25 mile run
COR, NOR, instead of the 6 we all named an FNG or Kotter we wanted to reach out to.
Peace to those hurting. Praise to those Blessed
Always an Honor
Always my Pleasure
~Stark
Backblast for Memorial Day Murph at the Gauntlet
PAX: Mile High, Radio, Soda Pop, Chumlee, Isosceles, Chit Chat, Coconut (Q)
Thang:
The Murph
A day for pushing through barriers, and getting outside our own heads. It’s amazing how much more a person can do when doing it on behalf of someone else, or to honor someone, than when doing it for himself.
COT–Chumlee 6.
Welcome to F3
Mission Statement
5 Core Principles
Explanation of event
Warm Up:
Warm up on own as needed
Set Up:
1 – 12lb medicine ball
The Thang:
PAX ran an Indian Run style workout while carrying the medicine ball. The pax in the rear would sprint to the front and begin passing the ball backwards. Once the ball has reached the last person, REPEATO.
We conducted the run for approximately 3 miles.
TWIST: At any point the person in the front of the line could shout “ROCK MAN DOWN” and at that time whomever was holding onto the ball must drop, do 10 pushups, and sprint back to the start of the line with the ball.
COT:
CoR, NoR, Announcements, Prayers
Closing
PAX LIST:
Radio – Q
Mile High – 6
Bourbon
Soda Pop
Fossil
ChumLee
Venom
NEW KIDS
Mission
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up Incadence to 10:
Forward Arm circles
Imperial walkers
SSH
The Thang:
PART I. PAX spread out about 10-20 yards from butcher block and complete following:
5 man makers
10 decline diamond merkins
15 curls
PART II. Mosey to Butcher block and complete 15 reps of the following exercises at each cone. Sprint/Shuffle (always facing forward) between cones.
1st cone: Oh-Hey’s (1:1)
2nd cone: Baryshnikov Squats
3rd cone: Cross Reach (1:1)
4th cone: Monkey Humpers
PART III. Run then Mosey back to start
Repeato
COT
Countorama
Nameorama
6
FNG (Kyle R. – “Albus”)
Announcements
Prayer
PAX LIST:
Footloose – Q
Dora
Brogan
Fudd
Southie
Meatloaf
Dropout
Albus (FNG)
Run/Ruck PAX:
Run (QiC Woodstock):
Stark, Fat Amy, Barney, Woodstock
Ruck (QiC Rudy):
Meatloaf, Cinnamons, Abby, Runt, Rudy
F3 Grantland
6/1/22 at 5:30 am
1 & 6
PAX:
Oil Change
Fossil
Bellhop
Callahan
Soda Pop
Mike High
Radio
Venom
Beretta
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Venom
All 3 Fs, Mission, and Principles covered with enthusiasm and candor for the disclaimer.
PAX: Landslide, fossil, Van Gogh, Jennay, Coconut, Mile High, Woodstock
QiC: Woodstock
We took a nice trail route up to the new lower necropolis ruck spot, then the cross country trail behind the fort and finally back down to the Levy by way of 2nd Street.
Endex with Jennay as the 6.
All 3FS, mission, principles covered with a strong disclaimer.
Pax: mercy, Charlotte, Lonzo, Landslide, dropout, meatloaf, Footloose, Cinnamons, Bourbon, Rudy, fraction, Lyman, Dutch, Woodstock
QiC: Woodstock
Ultimate Fing Frisbee.
3 games. Penalties for getting scored on: 20 merkins (g1 & g3) 30 squats (G2).
Shirts put up a hell of a fight, but the human cheat code triangle of Rudy, dropout, and cinnamons was too much to overcome and skins took the series 2-1 (4-2, 3-2, 2-4).
That was a blast. Let’s do it again.
Bourbon was the 6.
Backblast – May 28, 2022
AO: The Fortress – Grace Church/Woodland Park – Perrysburg, OH
QIC: Geppetto
PAX: Bourbon, Huckleberry, Flo, Casper, Fat Thor, Landslide, Van Gogh, Dutch, Geppetto, Chanel
Workout: Everything is Practice
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warm up:
(15) Side Straddle Hops in cadence, (15) merkins OYO, (20) Mountain Climbers in cadence
(13) chain breakers in cadence = 63 reps for Flo’s birthday
We then ran to Woodland circular parking area for
(10) four count squats in cadence
(20) Dandelion Pickers in cadence
(10) Partner Hello Dolly Jump overs each partner
Mosey to shelter area
Motor City Shuffle from one set of cones to the other, ten count, MCS back.
A Motor City Shuffle is: lunge, lunge, plank, merkin, plank jack, stand up, broad jump forward = 1.
The Thang:
Animal Baseball (at each base)
5 Burpees — bear crawl
10 jumping lunges — Crab Walk
15 merkins — Ape Hop
20 Plank jacks — Duck Walk
Cool down:
Heels to heaven
Fire hydrants 20 each side IC
James Bond
Circle up in plank – 63 merkins for Flo’s birthday
(20) American Hammers in cadence
(10) Flutter kicks 4-1 in cadence
Time was called and we circled up for:
Count-O-Rama – Ten
Name-O-Rama
Sharing of the six – Van Gogh
Announcements: Memorial Day Murph options. Gear order.
Ball of Man – Prayers for Van Gogh uncle, 2.0’s with illnesses, families as summer break starts, Central Catholic community, Uvalde community.
Spreadsheets from the Gloom: Humid. Yacht Rock/Alternative playlist.
It was and always is an honor to lead.
PAX: Stark, Falling Waters, oil change, solo, huckleberry, jennay, Hannibal, coconut, Callahan, Venom, and Soda pop
Q: Isosceles
Inspiring 6 by Soda Pop who told us that he is trying to live a more intentional life and F3 has helped him start that journey. Also a simple invite from Mile High got the ball
Rolling.
20 Seconds of Courage
Mission
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up
SSH to 20 in cadence
The Thang:
Tabata: Do 8 rounds doing AMRAP of the same exercise in 20 second intervals followed by a 10 second rest. 1 minute mosey of about 100 YARDS or so after the last round. Switch to a new exercise and do 8 rounds in the same intervals.
COT
Countorama
Nameorama
6
FNG (EH’ed by Mercy)
Announcements
Prayer
PAX LIST:
Footloose – Q
Cinnamons
Mercy
Lyman
Bourbon
Gulliver – FNG
Landslide
Woodstock
Dutch
Meatloaf
Pax – Paul “Everest” Petrillo
Brain “Ponzi” Coil
Shawn “Bonds” Wingate
Bill “Chanel”
Pana “Chitchat”
“Red Baron”
– 25 reps each-
-Bulgarian Squat (foot on bench)
-Clock Merkins
-Lt Dans
-Step Ups /Jump Ups
-American Hammers
***__________run lap_____________******
-Burpee
-LBC (Little Baby Crunches)
-Lunge Jump Knee Drive (one each leg 2 is 1)
-Mountain Climbers
-Big Boy SitUps
-Supermans
***_____run lap_____________******
Inch worm
OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
Dips
Daniel-Sons
-Shoulder Taps
Road Trip
Q:Chanel
PAX: Ponzi, Dingy, Mjolnir, Chit Chat, Red Baron, Radio
Pax took off for a run towards downtown Maumee every quarter mile or so the PAX stopped and had to answer a trivia question from Top Gun. If they got it correct they did 20 reps. If they got it wrong they did 30 reps. The exercises were:
Merkins
Hand release merkins
Diamond merkins
SSH
BBS
Imperial Walkers
American Hammers
LBCs
Burpees
Squats
Bonne Blair’s
Lt. Dan’s
Jump Squats
Our record was 9 correct and 4 wrong.
Radio was the 6.
Q: Doubtfire
Pax:
Isosceles
Meatloaf
Woodstock
Lego
Rudy
Cinnamons
With 222 days remaining in the year we decided we would pair up and do 222 repetitions of lots of different exercises. While one partner did work the other ran the width of the football field and back and then tag teamed their partner. It was a glorious morning with a great playlist cinnamons was the six.
Q: Doubtfire
Pax:
Flo
Reset
Geppetto
Huffy
Casper
A beautiful mosey out to The Point overlooking the river from the Maumee side. Talked about westward expansion of TBS (The Black Swamp), My two years with F3, and gun control. Always good dialogue with these HIM!
Aye!
National Repeat Day
Q: Doubtfire
Pax:
Barney
Rudy
Manchester
Waldo
Houdini
Fat Amy
Radio
Bourbon
Footloose
**FNG Shaggy Footloose’s nephew “Something” Mohr…
For national repeat day we moseyed to the base of the hill where the Q had a deck of cards and 13 prescribed movements each coordinated with a number on the card. Packs with drawl one card at a time and we would repeat that movement. Most involved running up the hill then performing a taskFollowed by returning to the base of the hill. And example of task performed were run up the hill perform 50 Merkens return run to the water perform 35 London bridges return run up the hill go down the rabbit hole and return. Lots of repeats on national review day.
Q: Callahan
Pax: Soda Pop, 2 Pac, Chop Stix, Venom, Chit chat, Van Gough, Hannibal, Coconut, Niturs, Huckleberry, Radio, Flo, Iso, Artwa, Steamer, Stark, Casper, Gulliver, Jennay, Falling Water, Walmare, Chanel, FNG (Gilmore), Callahan
FNG: Phil Bowles – Glimore
Work:
Cadence Work
Partner Work: one pax did suicides while the other did exercise.
RD 1: Flutter Kicks
RD 2: Lunges
RD 3: Hand Release Merkins
RD 4: Hello Dollies
RD 5: Bear Squats
PAX: Stalker, Woodstock, Huffy, Rudy, Dutch, Cinnamons, Runt, Footloose, Mercy, Fat Amy (Q)
Some Ran, some Rucked, all got better.
Cinnamons was the 6
PAX: Cinnamons, Woodstock, Runt, Doubtfire, Mercy, Huffy, Charlotte, Rudy, Dutch, Stalker, Fat Amy (Q)
Fitness / Fellowship / Faith
F3 Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles: Free, Outdoors, Open to all men, Led in a rotating fashion, ends in COT
Warm-Up:
1. Mosey with Cindy to Frog area
2. SSH in cadence
3. “Cinnamons Run” down BLVD (variation of the Indian Run, but it’s a side shuffle so Cinnamons doesn’t run away from the pack! (He tried, but got tired)
The Thang: Phat Amy’s Ladder
Do four exercises in sets of 10, 20, 30, 40 (ladder up)
1. Cindy Curls
2. Cindy Squats
3. Hand release Merkins
4. Cindy Rows
Between each set, run around the pond
Top of ladder: 20 Absolutions & AMRAP Aussie pull-ups
Ladder same sets down 40, 30, 20, 10, run around pond between sets
Only a few PAX completed the challenge
COT:
Huffy was the 6 – Finding F3 was a blessing
Leadership Ruck: John Maxwell’s 10 Commandments of Confrontation
Welcome
Mission
Principles
Pax
Runners:
Soda Pop
Callahan
Van Gogh
Jennay
Isoceles
Ruckers:
Oil Change
Falling Water
Casper
Tupac
Gulliver
Flo (Q)
Rucked 2.5 miles discussing 10 Commandments of Confrontation.
COT
COR
NOR
Murph++
Pax: Coconut, Gulliver, Woodstock
QiC: Woodstock
Run a 1/2 lap:
20 flutter kicks (2:1), 20 plank jacks
Finish lap:
5 rows, 5 man makers
20 alt block merkins
10 thrusters, 10 block squats, 10 Lt dans
Repeat
Finished 6 rounds.
6: Woodstock
Kettlebell Therapy at The Yard 6.2.22
Welcome
Mission
Principles
Pax:
Van Gogh
Mile High
Raven
Jesse
Flo (Q)
Warmup
SSH
Arm Circles
Deep Squats
Tabata Repeato (40s/20s)
Exercises:
Merkins
Abs of Choice (AOC)
Squats
Swings
Carries (uphill & back)
Plank for The Six
COR
NOR
Six
Prayer
Free to Lead – Charmin hands over Q Site Leader to Ponzi
Co -Q’s – Chit Chat and Red Barron
PAX – Charmin, Ponzi, Everest
FNGs – Jonathan “Die Hard” Washington, Justin “Strike” Washington
Warmup:
Quad stretch 10sec each leg x2
Toe reach 10 sec each leg x 2
Mosey to Nagoya and back
12 High Knees (two is one)
Arm Burners 10 clockwise 10 counterclockwise
Workout:
10 Man-makers
24 Merkins
sprint around the island
20 burpee block jump over’s.
24 Merkins one arm on block.
sprint around the island
20 shoulder tap (two is one)
24 block windshield wipers (two is one)
sprint around the island
(20) Murder bunny to the end and back
24 LBC’s
sprint around the island
20 Block thrusters
24 Flutter kicks holding block (two is one)
sprint around the island
MURPH 6/6/2022
PAX: Soda Pop, Oil Change, Radio, Lego, Venom, Raven, Jennay, Casper, Fossil, Mercy (Q)
THE MURPH
Mercy was in PBG to continue the Month of Murphs, and was joined by 9 other men. With some direction from Radio, we ran what seemed like a long mile to the monkey bars and started the work – 100 pullups, 200 merkins, 300 squats. We ran the mile back. There was some good mumble chatter about consulting for Ransomware hackers, among other topics. Also, there must be some money in sending spam emails.
COT
Raven the 6
Jennay the Man of the Year, ending soon.
Rudy. Meatloaf. Mercy (q) Isosceles
Intro
Murph
COT
Rucking Awesome Ruck this Morning!!
It was wet but we still had 12 for the Ruck!!
Pax:
Barney, Raven, Casper, Geppetto, Solo, Footloose, Poe, Oil Change,
Coconut, Lego, Ryan “Brown Bear” Anderson (FNG), Huffy (Q)
Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: It is you vs. you.
Got in a count-o-rama and got to work.
We did an Indian Wall Sit across the Maumee Bridge with 5 squats before rotating to the front. Did a little hill work on the Maumee side then headed back to the lot. Along the way we had lots of horns blaring which resulted in at least 210 arm presses. I love having the flag lead us through!!
We ended in the COT. Casper was the 6. He got self started at the Necropolis and just kept coming out. Always an honor to hang with you my Brother!!
We welcome the FNG Ryan “Brown Bear” Anderson (Barney EH)!! I look forward to seeing you often!! We ended in announcement and Prayer. Such a Blessing to be back out in Nature!! Always a privilege and an honor to lead!!
QIC – Stark
PAX – Fudd, Albus, Southie, Dora, Brogan
The THANG
8 MIN SETS, EMOM, 8 REPS EACH
1.) Ape Hops
Suicides
Jungle Boy Squats
2.) Froggers
Boy Bands
Angle Grinder
3.) Bonnie Blaires
Suicides
Crunchy Frog
4.) Crab Kicks
Boy Bands
Smurf Jacks
5.) Squat Toe Touches
Suicides
Merkin reach through
COR, NOR, Albus with the 6 (now proud owner of the Pits first F3 swag! So rep it strong!
Awesome to see these men starting this new AO. Strong core and it will be a long road to get traction, but they are already fighting hard. Get out and EH boyz!
Always an Honor
Always my Pleasure
~Stark
Q – Callahan
PAX – Doubtfire, Manchester, Waldo, Oil Change, Hannibal, Apollo, Mr. Anderson. Vespa, Huck, Barney, Footloose, Tia Guy, Stark, Fat Amy, Callahan,
The Work – YOGA!
Pax: Stark, Stalker, Solo, Callahan, Woodstock, Rudy, Lonzo
Q: Isosceles
The thang:
Crazy 6s. 5yd by 5yd square in middle. Spokes coming off all four corners and two ends (6 spokes in all). Each time you moved back to square you had to do 2 manmakers.
6 exercises for each spoke were ape hops, bear crawls, broad jump burpees, imperial squat walkers, ground and pounds, Mike Tyson’s.
STATION ROTATION
Mission statement
5 Core Principles
Countorama
Warm up: Arm circles, potato pickers, chain breakers on own. SSH in cadence.
The Thang:
We rotated through a variety of stations and did exercises at each station. List of exercises is below. Reps increased by 5 each round. 5 reps round 1 – 10 reps round 2 – etc…. 5 burpees every 5 minutes as well.
EXERCISES:
Duck Walk
Pull ups
Baryshnakov squats
Incline Merkins
Decline Merkins
Oh-hey’s
Dips
REPEATO (decrease reps by 1)
COOL DOWN:
Mosey down and back to end of the lot
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Malware
Crisco
Soda Pop
Fossil
Oil Change
Venom
Huckleberry
Dutch
Backblast – June 8, 2022
AO: Field of Dreams – Rolf Park – Maumee, OH
QIC: Geppetto
PAX: Bourbon, Raven, Woodstock, Lonzo, Lyman, Mercy, Landslide, Coconut, Gulliver, Charlotte, Geppetto, Dropout
Workout: Everything is Awesome
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warm Up: Jog paved path around South side soccer fields, back to parking lot to pick up blocks and take out to North side soccer fields
The Thang:
Cones 180 ft apart (60 yards)
Five minute-ish rounds. Ten reps at block side, 20 reps at far side. Run cone to cone between sets.
Near Side
Bent Over Rows (Air Presses)
Manmakers (Burpees)
Bent Over Rows (Air Presses)
Block Swings (Side Straddle Hops)
Bent Over Rows (Air Presses)
Overhead Presses (Air Presses)
Far Side
Merkins
Squats
Merkins
Squats
Merkins
Squats
The Six: Raven – Named because he likes the Steelers. Keeps coming out because even though he is a teacher and has the summer off and can sleep in, he chooses to get up in the morning to sharpen iron with the other PAX in the group!
COT-Announcements and Prayers. Ohio Convergence this Saturday in Mansfield! Family workout this Sunday at Sidecut. Prayers for Hudson, gratefulness and grace towards others.
It was an honor to lead.
Spreadsheets from the Gloom:
Mid 50s calm
Beautiful morning
Tclaps to everyone who came out and got better today
Playlist:
Run-Around Blues Traveler
Run – Taylor Swift
Runaway – Bon Jovi
Walk This Way – Run-DMC
Run Like Hell – Pink Floyd
Born to Run – Bruce Springsteen
The Pax:
Footloose, Lyman, Mercy, Cinnamons, Runt, Dorf, Rudy (Queue)
The Thing:
Just a ruck…
QIC – Stark
PAX – Nitrous, Huckleberry, Jennay, Callahan, Huffy, Soda Pop, Venom, Hannibal, Fossil
7min round, with 90 second burnout
1.) Back and Bi’s
3 Rouds
3 Count Curls
Lat Pulls
12 reps
Run steps 2x, 12 Ass slapping, Hand Clapping Squats
Burnout – Perform triple 7s Bicep curls until timer runs out, 7 second rest oyo between sets.
2.) Triceps and Chest
3 Rounds
Skull Crushers
3 Count Merkins
12 reps
Run steps 2x, 12 Ass slapping, Hand Clapping Squats
Burnout – Perform triple 7s Ab-buster (7 Flutters, 2 is 1, 7 heels to Heaven, 7 Leg Levers) until timer runs out, 7 second rest oyo between sets.
3.) Shoulders
3 Rounds
Arnold Shoulder Press
3 count Lateral Arm Raises
12 reps
Run steps 2x, 12 Ass slapping, Hand Clapping Squats
Burnout – Perform triple 7s Bicep curls until timer runs out, 7 second rest oyo between sets.
4.) Abs
3 Rounds
3 count Leg Levers
Mountain climbers 2 is 1
12 reps
Run steps 2x, 12 Ass slapping, Hand Clapping Squats
Burnout – Perform triple 7s Ab-buster until timer runs out, 7 second rest oyo between sets.
COR, NOR, Jennay with the 6. Started as “hate” now 34 as of yesterday. Strong commitment from this man for past 4 and half years
Always an Honor
Always my Pleasure
~Stark
Backblast – June 9, 2022
AO: The Yard – Rossford Marina/Veterans Park – Rossford, OH
QIC: Geppetto
PAX: Coconut, Geppetto, Dutch, Bourbon, Van Gogh, Raven, Doubtfire
Workout: Day One Thousand Four Hundred Sixty One
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
The Thang:
Mosey to the basketball court
Deck of Cards workout
A-5: Add a one to the front
6-9: Double the value
10-K: Face Value
Round one 10 minutes
Heart – Hand Release Merkins – 58 total
Diamond – Mountain Climbers – 49 total
Spade – Squats – 67 total
Club – American Hammers (2:1) – 25 total
Songs: Ants Marching, Grey Street
Run to end of dock and back
Round two 10 minutes
Heart – Freddie Mercury’s – 64 total
Diamond – Bonnie Blairs – 50 total
Spade – Burpees – 0 total
Club – Plank Jack Shoulder Taps – 63 total
Songs: Don’t Drink the Water, Drive In Drive Out
Run to end of dock and back
Round three abbreviated seven minutes
At the Pavillion
Hearts – Step ups/box jumps – 27 total
Diamonds – Dips – 22 total
Spades – BBSU – 13 total
Clubs – Decline Merkins – 28 total
Song: Warehouse
Count o Rama – Seven
Name o Rama
The Six – VanGogh – Eh’d by Digital Minimalism book, brother in law Hanson and Bourbon.. Keep coming out for fitness and camaraderie. Got his name because he manages a painting business..
Announcements: Ohio Convergence this Saturday, Task Force 20 5K June 26th. Black Swamp golf outing August 13th.
BOM w/prayer: Prayers for Stalker, Hudson, Bongo, praise for physical abilities and this group of HIM
Spreadsheets from the Gloom: Mid 50’s and a little breezy. Beautiful morning at The Yard. Raven’s brew 2nd F after the workout. Honored to lead and to have been a part of this group for four years!
Pax: Runners
Stark
Landslide
Coconut
Woodstock
Jennay
Bourbon
Soda pop
Spaulding-run Q
Ruckers
Huffy
Gepetto
Solo- ruck Q
Lego
Oil-change
Casper
Raven
Runners did 6+ miles down white road and back- great pace
Ruckers did their thang
PAX: Footloose, Rudy, Lonzo, Gulliver, Lyman, Mercy (q), Meatloaf, Woodstock
Competitive Murph.
Inspired by Woodstock, and messed up by Mercy
Split into 2 teams
5 points for 1 lap – half mile, 1 point for 5 pullups, 1 point for 10 merkins, 1 point for 15 squats.
Should’ve made it 1 point for the reps. 5 points for the run.
8 of us put in work, and realized Lonzo can go back on vacation. Lyman has his 5th child on the way, and we all learned something today.
COT
Q: Chanel
PAX: Everest, Lonzo, Black Spider, Spoiderman, Flow, Bonds, Ponzi
40 reps of each exercise
Step up, rise ups
Dips
Freddie Mercury’s
Block Swings
Peter Parker’s
Run 1 lap
Goal was 4 rounds. Lonzo and Flow competed the goal!
6: Bonds
PAX: Mercy, Party On, Cinnamons, Fat Amy, Gulliver, Rudy, Dropout (Q)
We had a good, tough workout for the extraordinary 11 men that participated today! They were Rob Cinnamons Brace, Ben Dropout Cramer, Thomas Mercy Morrisey, Joseph Charlotte Parker, Jason Fat Amy Nofziger, Paul Gulliver Wiederhold, Jim Party On Gregory, Ben Rudy Hoipkemer, Jay Wipers Meents, Rod Rockwell Brent and the Q Mark Landslide Trimble. We brought back the Block Party workout. We used blocks for each exercise. We did this in the parking lot. At the first line, you did 2 reps then moved to the nest line and did 4 reps of the same exercise. Then you did 8 reps, 16 reps and then 32 reps. The exercises were overhead presses, squats, manmakers, american hammers , lunges, merkins on the block, curls, kettle bells, side lifts, clean and jerks, merkins again and if you finished, you got to start over. We ended in a circle or trust.
F3 5 year anny beat down
Everyone does each workout for 90 seconds with a 5 second rest. In between sets run a lap come back and do each exercise for 60 seconds, run a lap and do a 30 second set for each.
1. Merkins
2. Overhead press
3. Carolina dry docks
4. Overhead clap
5. Diamond merkins
Round 2 – 90 second round and 60 second round with a lap in between
Squats
Lunge
Jumping jacks
Monkey humpers
Bonnie Blairs
Round 3 – A 90 second round for each
Big boy sit ups
Mountain climbers
Freddie Mercury’s
Imperial walkers
LBC
Pax:
Po
Flo
Coco
ISO
Jennay
Boatman
Huffy
Calahan
Chum Lee
Chit chat
Hannibal
Venom
Spaulding – Q
FNG – Jared “Isotope” wittmer
Leadership Ruck: Consistency (Q3.10) – 6/11/2022
Q: Lego
PAX:
Brown Bear (6)
Coconut
Flo
Huffy
Poe
Soda Pop
Runners:
Isosceles
Callahan
Boatman (FNG)
Rucked a little over 2 miles. Talked of consistency with habits and how that translates to better leadership. YHC got a little carried away and we ran up against the clock during CoT. Welcomed Boatman to the group.
Backblast for the Foundry 6/13/22
PAX: Landslide, Woodstock, Gulliver, Borland, Coconut (Q)
Intro: Mission and core principles. Disclaimer
THANG:
Run laps of the track, pausing at stations to complete reps. Every time you complete a lap, change lanes (ladder style…lane 1, lane 2…lane 6 2x, then back down 5, 4, 3…)
4 stations, with a multiplier on the reps, dictated by your lane number for the current lap.
Station 1 (1x multiplier): Odd lanes (1, 3, 5): Manmakers. Even lanes: Squat Thrusters
Station 2 (2x multiplier): Odd lanes: Sphinx Merkins. Even lanes: Diamond Merkins
Station 3 (3x multiplier): Odd lanes: Twinkle Bois. Even lanes: Lt. Dans
Station 4 (4x multiplier): Odd lanes: LBCs. Even Lanes: American Hammer.
So on the first lap, PAX completed 1 Manmaker, 2 sphinx merkins, 3 twinkle bois and 4 LBCs.
on lap 6, the work was 6 thrusters, 12 diamonds, 18 Lt. Dans, and 24 American Hammers.
We used lap 1 to demo moves. (a Twinkle Boi is a jungle boi squat, with a twinkle toes calf raise at the bottom of the squat. a sphinx merkin is a merkin where you go from high plank to elbow plank–not makhtar style, but just bending elbows until they touch.)
18 Lt. Dans twice kinda sucked when repeating lap 6–but the guys gamely embraced the suck!
COT–Gulliver 6
Great time today. honored to lead.
PAX
Runt (Queue), Rudy, Huffy, Footloose, Cinnamons, Charlotte, Abby, Sparky, Jordache
Gauntlet – 6/11/2022
Q: Lego
PAX:
Jennay
Soda Pop
Chumlee
Raven
Mile High
Radio
The THANG: Leg Day
Part 1:
Motivators in cadence
Part 2: Mosey to the hill. Go 1 time around the loop in a lunge walk. When you need a “break” you stop and do
15 merkins
20 American Hammers
25 LBC’s
Second time around, same break format but this time go across the field and the movement is broad-jump burpees.
Part 3: Mary
We did
Squats
crunchy frogs
Hello Dollys
glute brides
plank-jack shoulder taps
COT:
Soda Pop was the 6. Prayers for Iso and the real estate exam today.
PAX: Fossil, Landslide, Gulliver, Jennay, Van Gogh, Mile high, Callahan
Q: Isosceles
Ran to see sunrise at the wall. Then to Frank elementary to do to hanging, then to the city pool for more hanging lol.
Flag Day Freedom Ruck 🇺🇸
Welcome
Mission
Principles
Pax
Huffy
Raven
Casper 🎂
Flo (Q)
Rucked into Maumee on Conant St, then back across the river to Front St then through Orleans Park back to Lower Necropolis.
NOR
Each of us shared why we keep coming back.
Prayer
Coffeeteria (Raven’s Brew!) ☕️
Q: Red Baron VQ
PAX: Chanel, Ant Man, Artois, Mjolnir, Ponzi, Moana, Huffy
A fun Beatdown with some historical trivia thrown in.
Artois was the 6.
Triple D (Doubtfire Does Defiance)
Q:
Doubtfire
Pax:
Brogun
Dora
Ladder
Fudd
Five locals plus your DR Q, Doubtfire, assembled at The Pit after a heavy rain and storm blew through in the early morning hours of Monday night and into the morning.
The Q assembled two lists: One with 17 generic destinations (e.g. 5/3 Bank, Pizza Shop, Tanning Salon, etc.) and one with 17 different exercises. Q would ask one pax to give him a number and we would all mosey to that destination. Once we reached the destination, the Q would ask another pax for a number. We would then perform that exercise before moseying to our next destination.
We visited the following locations and performed the following exercises.
A diner, a UMC Church, post office, a grave site, a tanning salon, and a bank.
We performed: burpees, plank jacks, squats, air presses, merkins, mountain climbers and dips.
The Six was Brogun.
A pleasure leading in The Pit.
Total distance covered 3.1 miles.
F3/FIA 2.0 Workout (2nd Sunday of the month at 2pm)
Welcome
F3 Mission and Core Principles
Disclaimer
Explanation of FNGs
PAX: Coconut and M Rosé (2.0s Chopstick & Karat), Gulliver and M (2.0 FNGs Totoro & Giraffe), Lonzo and M Nettle (2.0s Black Spider & Spider-man), Bourbon (2.0 Laser), Borland and M (2.0 FNGs Salamander, Light Speed, and Stud), Lyman (2.0s Brick, Shield, and Mario)
QIC: Lyman
Warmup: a few minutes of Simon Says (Touch the sky, touch your toes, jump, plank). Hold Al Gore if you get out.
This was a simple dice-led workout with a little friendly competition. Each family group rolled the dice, then did the work under each number and ended each round with a 30-yard race using the method under each number. Then roll dice, do those exercises, etc.
Roll: 1
10 Merkins
20 Squats
30 Flutterkicks 2:1
Run
Roll: 2
10 Big Boys
20 Lunges
30 Big Arm Circles
Bear crawl
Roll: 3
10 Bear Squats
20 Leg Lifts
30 Overhead Presses
Frog hops
Roll: 4
10 Mountain Climbers 2:1
20 LBCs
30 Calf Raises
Crabwalk
Roll: 5
10 Inchworms
20 Penguins
30 Side Lunges 1:1
Skip
Roll: 6
10 Shoulder Taps 2:1
20 Imperial Walkers 2:1
30 Overhead Hand Claps
Lunge walk
Countorama (21)
Name-O-Rama
Announcements
Ended in short prayer
Honored to lead a great group of families in some fitness fun!
Lyman
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Rudy, Lonzo, Moana, Fat Amy, Mercy, Woodstock, Load, Lyman (QIC)
The Thang: The Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Countorama (8)
Name-O-Rama
Get to know the Six (Load)
Announcements
Ended in short prayer
Honored to lead these men today!
Lyman
Pax: raven, huffy, VanGogh
Q: VanGogh
Workout:
Run to basketball hoops.
Exercise, shoot, then run to other end and back. If made do exercise then shoot again. If missed then just shoot. After each shot run to other end and back. First one to make 2 shots wins. Losers do 10 burpees
Exercises:
25 merkins
25 squats
20 basketball merkins
25 dips
Then we played PIG
25 reps
P = pushups
I = imperial walkers
G = get ups
Then ran back to flag.
HIIT was on the menu and 10 HIMs sweet it out and got better.
Mile High the Q
Bourbon the 6
Chum Lee
Geppetto
Jennay
Hannabal
Fat Thor
Huckleberry
Oil Change
Soda Pop.
Honored to lead.
QIC – Stark
PAX – Lyman, Cinnamons, Landslide, Lonzo, Spaulding, Moana, Gulliver, Borland, Woodstock, Rudy
The Thang
The Pyramid of Burpeeza
1 burpee, 2 Merkins, 3 ab (Pax choice)
2 burpees, 4 merkins, 6 ab
3, 6, 9
Run the loop
4, 8, 12
5, 10, 15
6, 12, 17
Run the loop
7, 14, 21
8, 16, 24
9, 18, 27
Run the loop
10, 20, 30….
Then repeato starting with 10 on the way back down
COR, NOR, Borland with the 6. Newer committed Pax. Love to see that. And Gulliver is just crushing it!
Always an Honor
Always my Pleasure
~Stark
Welcome, Mission, and Principles
PAX:
Q: Hannibal
Bourbon
Soda Pop
Oil Change
Mile High
Montoya
47 single side straddle hops
We did the Hannibal workout in celebration of my 47th Birthday that was yesterday the 15th we did.
H-and Release Merkins
A-nkle Biters (2is1)
N-arwhals (glute bridge with one leg raised)(2is1)
N-arrow Squats
I-ndian Style LBCs (legs criss cross apple sauce)(most weren’t flexible enough)
B-ear Squats
A-ngry Donkey Kicks (just donkey kicks)
L-BCs
3 did work while 3 ran the bottom loop at the wall. When you hit 47 reps you moved to the next exercise.
Then we did indian run style wall sits but instead of run we bear crawled.
counterama, nameorama, 6 (Montoya), announcements, prayer.
Thank you
Gilligans Tour
Apollo’s 3rd
Fat Amy / Chit Chat / Waldo / Vespa / Stark / Cinnamon / Load / Doubtfire / Manchester / Huckleberry / Rudy / Barney / Footloose / Dropout
2.0 – Silver Surfer
Warm up – 15 count Side Straddle hops
5 stations and at each station we spun the wheel of unfortune.
The wheel had
30 Merkins
10 Saturday Nighters
10 Burpee’s
15 Lieutenant Dans
20 LBCs
20 Leg lifts
20 inch worms
5 Carlino Wheels
10 Throw ups
20 Squats
50 yards of Bear Crawl
Mosey to the Rocks next to the quarry / spun the wheel
Mosey around the lake to green grass / spun the wheel
Mosey to the concrete pad around the lake / spun the wheel
Mosey back to the Rocks / spun the wheel
Mosey back to the Library / spun the wheel
6 was Fat Amy
Renamed Load to Reload because he hasn’t been out for a long time
Annoucrments
Ended in prayer
PAX – Van Gogh, Charlotte, Borland, GUlliver, Cinnamons, Moana, Lonzo, Landslide, Rudy, Mercy
Intro, Principles, etc
11s was the format.
Squats plus Merkins
Squats plus merkins, shortened the running
Calf Raises plus flutter kicks – to give a break
Back to squats plus merkins.
This was harder than expected. Unsure if some of us are just tired from the Murph, but the constant movement was a challenge.
COT
Kobe
Mr. Anderson’s VQ
Doubtfire / Barney / Landslide / Rudy / Vespa / Apollo / Load / Manchester / Meatloaf / Waldo / Fat Amy / Mr Anderson
FNG’s- The Roman Goat, Boz, Alcatraz
2.0 – Silver Surfer, Mismatched (FNG), Prime Time, Broadway
Mosey to basketball court to the tunes of Stripes
Split into 2 teams and each team on one side of a full court.
4 Quarters of shooting as many baskets as possible, after each shot everyone does 5 reps of that quarter’s exercise.
Q1: 5 Merkins (Welcome to the Jungle)
Q2: 5 Squats (The Final Countdown)
Q3: 5 Alabama Ass Kickers (1 is 1) (Space Jam)
Q4: Fast breaks (run length of court) (Sweet Child of Mine)
Mosey back to We are the Champions
6 was Landslide
Annoucrments
Ended in prayer
Footloose, Solo, Landslide, Load, Jax, Roundup, Sparky, Runt, Mercy
We stole the Rudy beatdown. Who stole it from someone else.
10 stations. 1 exercise at each station. Split up into 2 teams. At each station, add 1 slash to the paper at the station. Can add as many slashes as you want, but must add 1 minimum slash. The total number of slashes is the reps you must do. After doing those reps, runt to the other side of parking lot and give your team 1 point.
Aussie pull-ups were further away at the rails by PFChang, so they were worth 2 points.
Other station exercises: big boi sit-ups, LBC, Absolution, Burpee, Merkin, squat, Imperial Walkers, Lt Dan, Jungle Boy. SSH.
TEAM 2 won. Team 1 had more people and more old guys, but the average point total still favored team 2. There was petitioning from some to double up the old person points, but the appeals were denied on their face.
This is a fun workout and I’m glad to have stolen it from Rudy. And I’m glad he stole it once too.
My addition was the pull-ups. I hope we continue to improve upon this format.
COT
footloose, mercy (q), sparky, Runt, Solo
The Q had too much bourbon the night before. And he doesn’t Even like bourbon. Bird dog is decent. The Q led the ruck, as he has dozen probably 100 times before. The ruck helped shake it off, and we didn’t have any bad blood when it was time for the beatdwon.
We had 7 wonderful men come today. This included an FNG, Rafael “Helix” Solar. The remaining men were Josh Woodstock Brown, Paul Phat Thor Devine, Thomas Mercy Morrissey, Matt Stark Yarder, Dave Lyman Ramsey and the Q, Mark Landslide Trimble.
Our beatdown was in the ICP mode. We had 4 stations where we did 25 reps of an exercise, all with blocks. They were at station , block merkins, & curls, at 2 they were American hammers & kettle bell swings, at 3 they were overhead presses and squats and at 4 were just 10 manmakers. After completing the reps, we would run a lap around the track and then start over. The idea was to get in as many laps as you could.
We ended in a circle of trust.
Awesome showing at the Gauntlet this morning 12 HIM to include an FNG.
Mile High the Q.
Radio the 6
FNG Tony Hiss Lincoln Log
Chumlee
Geppetto
Venom
Poe
TuPac
Raven
Callahan
Burbon
Sodapop
Radio
As always it was an honor to lead.
Leadership Ruck
June18, 2022
Fortress aka: Woodlands Park
COR
Core Principles
PAX:
Flo
Huffy
Lego
Valiant
Q- Raven
RUNNERS- Bourbon, Dutch, Soda Pop.
The Thang- Rucked from Fortress to the river. Did a few squats and took a minute to enjoy the view of the sunrise over the river. During the ruck we discussed “best advice ever received”, “favorite Bible verse” and “favorite books”.
Spreadsheets from the Gloom – it was a beautiful morning, the weather was excellent & the company was better.
COR
NOR
CoT
As always, it was an honor and a privilege to lead.
Raven.
Ruck through the metro park trails in Grand Rapids.
Pax:
Smokey
Hannibal
Fat Amy (Q)
4 to 5 mile run to Maumee theater and back
Nitrous was the Q
Venom was the 6
Fossil
Stark
Landslide
Woodstock
Mile High
PAX: Doubtfire, Borland, Phat Thor, Footloose, Chewy, Lyman, Isosceles, Boz, Fat Amy, Gulliver, Rudy, Lonzo – Q
We did The Murph workout again. The Cinnamons alternating crew was there without Cinnamons. They brought some new tunes and Hacksaw back out!!
1.2.. mile run
100 pull-ups
200 Merkins
300 Squats
1.2.. mile run back
Lyman was the 6.
Closed with some announcements and a short prayer.
Historic Ruck – Fort Meigs / Maumee-Perrysburg Bridge
PAX:
Poe
Raven
Solo
Flo
Geppetto
Lego
Bourbon
Casper
Huffy (Q)
F3 Mission Statement:
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workout:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer!
The Ruck:
Rucked Across the Maumee-Perrysburg Bridge. Stopped on the trail by the old bridge footers, did squats and did some bridge history. Looped back around the tow path and crossed back to the Perrysburg Side. Took the trail by the River around Fort Meigs. Stopped at the to of the hill for some ruck sack curls and presses and for some fort history. Continued around the Fort back to the lower river parking lot and got in the COT.
We did the Count-O-Rama / Name-O-Rama. Flo was the 6. He gave us the usual wisdom. I’m always a better man for hearing Flo!!! We announced and Prayed and took part in Ravens Coffeteria. Thanks to the runners who joined us for some fellowship!!!!!
F3 Grantland
6/22/22 at 5:30 am
1 & 6
PAX:
Thai Guy
Falling Water
Solo
Callahan
Soda Pop
Oil Change
Ahiss
Mile High
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Oil Change
06/22/2022 – Naughty Nines:
Date: 06/22/2022
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 14 PAX – Woodstock, Borland, Mercy, Gulliver, Geppetto, Ricky Bobby, Rudy, Charlotte, Dutch, Raven, Lyman, Lonzo, Footloose, and Bourbon (Q)
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
Warmup:
• Warmup with Motivators.
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 9 reps of the exercise
• PAX sprint to second cone and perform 9 reps of the exercise
• PAX sprint to third cone and perform 9 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Count-O-Rama and Name-O-Rama
Learn about the 6: Ricky Bobby.
Announcements.
COT / Prayers and Intentions.
Backblast for the Wall on 6/23/22
PAX: Nitrous, Jennay, Lincoln Log, Malware, Casper, Dutch, Fat Thor, Stark, Bourbon, Mile High, Hannibal, Soda Pop, Coconut (Q)
THANG:
Intro with Mission and Core principles.
Warmup with some Cadencd–SSH, Windmill, Double Imperial Squat Walker, Cracken Burpee.
Divided the PAX into 2 teams to run a couple of paired stations of 11’s type exercises.
Lower half of the wall (Team 1) was Aussie Merkins and Double Imperial Squat Walkers, moving between the bottom of the ramp, and the mid-way landing. Instead of an 11, we did a 14 (i.e. starting with 13 aussies and 1 DISW and going to 1 and 13).
Top half of the wall (Team 2) was Twinkle Boy Mountain at the midpoint landing and Kracken Burpees at the flagpole. Instead of an 11 it was a 12 (11 Twinkle bois, and 1 Kracken etc.)
What is a Twinkle boi mountain? So glad you asked!
Twinkle toes is calf raises while in the squat position. jungle boi squats are jump squats where you go low enough to drag your hands on the ground. a twinkle boi is a Jungle Boi with a twinkle toes while you’re in the low squat. the mountain part is that you do the # of calf raises for your position on the mountain. so for example on the first set you squat and do 11 twinkle toes, then jump, then squat and do 10 and jump. 9, 8, 7, and so on.
I heard Hate in the COT…so it must’ve been good :).
COR, NOR.
Dutch 6.
Missing Woodstock Murph
PAX: Landslide, Charlotte, Mercy, Gulliver, Crewchief (Akron PAX), Lonzo-Q
I filled in for Woodstock with the opening and we started The Murph. We weren’t planning on doing that, just filling in until Woodstock showed up. We finished up the Murph, COR, NOR and Crewchief was strategically made the 6. He started F3 because his son moved down to North Carolina and he joined his son down there. He got the name Crewchief because he used to work on and build Porsche race cars. Pretty kick ass story, fitting name, and strong dude with doing the Murph at 65!!
Closed with announcements and a prayer.
Honor to lead, even when Woodstock is 😴.
Fish Are Friends, Not Food BB
Welcome (FNG)
Mission
Principles
Pax
Stalker
Isoceles
Illini (FNG)
Flo (Q)
Warmup
The Thang
Tabata 40sec/20sec
Swings
Merkins
Squats
Run
Hammers
Flutter Kicks
Mountain Climbers
Kettlebell Carries Uphill
Repeato
COR
Six was Isoceles
NOR
Announcements
Named FNG
Prayer
#ISI
Q: Fat Amy
PAX: Jennay, Footloose, Manchester, Rudy, TT Fly (DR), Heisenberg, Doubtfire, Load, Stark, Steamer (2.0), Coconut, Boz, Alcatraz, Fat Amy
F3 – Fitness, Fellowship, Faith
Mission
5 Core Principles
Warm-up: Indian Run around the pond
The Thang: “Fat Amy” workout (Yes – apparently it is real!)
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (2:1)
10 Burpees
20 Kettlebell Swings
10 Burpees
Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (2:1)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
Cool Down: 1 lap around the pond
4 min of Abs: Flutter kick, box cutters, Hello Dolly, Freddie Mercury
COT:
6: Heisenberg – Does not make Meth as his name says, but does love the fellowship and support from F3.
Announcements & Prayer for safe travels
PAX: Footloose, Rudy, Gulliver, Phat Thor, Dorf, Runt, Lego, Fat Amy, Wipers, Dropout (Q)
The Thang: Rucked 3.06 miles. No donuts much to the chagrin of Footloose
It’s J.U.N.E.
PAX: Footloose, Rudy, Gulliver, Phat Thor, Dorf, Runt, Lego, Fat Amy,Charlotte, Rockwell, Dropout (Q)
Thang:
J- Jingle Balls 10 in cadence
U- Up Downs in cadence
N- Nolan Richardson (Work as team to complete: 75 burpees, 150 squats, 75 Big Boy Sit-ups, 75 Merkins, 150 Imperial Walkers. One partner does exercise, other backpedals to point, shoots imaginary ball, and returns to do exercise)
E- Escalator (10 jump squats, 20 burpees, 30 Merkins, 40 squats, run to point and back, repeato)
June 21, 2022
“Bring the Heat!” at The Commons
Pax: Ponzi(Q), Everest, Chit Chat, Red Baron, Huckleberry, Tai Guy
Mission and Core Principles
Warmup with 10 WInd mills
Workout:
6 Sets of 8 exercises consisting of 20 reps (=120 cars in the Great Race in Perrysburg today)
Leg Lifts, American Hammers, Dips, Imperial Walkers, Lunges, Air presses, Squats, and Big Boy Situps
End with COT
“Returns your book to Library Sirs” at La Biblioteca 06/23/2022
Pax: Ponzi(Q), Chanel(+2.0 Mjolnir), Everest
Mission and Core Principles
Warmup with 10 WIndmills and 10 Motivators
Workout:
25 reps of each exercise; goal 100 reps total
Curls w/coupon, Merkens, Big Boy situps, LBCs, Dips, Rows w/coupon, then run around library
End with COT
Reply
Q: Chanel
PAX: Jenny, Bourbon, Dutch, Nitrous, Spaulding, Soda Pop, Raven, Flo, Lego, Radio, Huffy, Nimbus, Venom
20 or 30
Get the trivia question right, complete 20 reps. Get it wrong, complete 30 reps. A question is asked after each round.
Rounds:
Merkins
Big Boys
LT Dans
Imperial Walkers
Flutter Kicks
American Hammers
Burpees
Squats
Freddie Mercuries
Squats
Hand Release Merkins
One Legged Squats
Lunges
Air Press
Mike Tysons
V Ups
Diamond Merkins
Surfer Getups
Side Straddle Hops
Calf Raises
Plank Jack Shoulder Taps
Wide Merkins
Plank 60 or 120 seconds
Al Gore’s 60 or 120 seconds
Danger Zone:
Name the song that is playing or run a lap!
Pax: Isosceles, Helix, Cinnamons, Mercy, Gulliver, Coconut, Meatloaf, Woodstock
QiC: Woodstock
Bringing back a “classic” OG Foundry workout with a twist. Ladder multipliers, crafted to accommodate Murph challenge.
Manmakers X1, Merkins X2, squats X3, rows X4.
10 rounds up, 10 rounds down.
Run 3 laps to start, 2 laps after round 10, 3 laps to finish.
If complete – 2 miles, 110 manmakers, 220 Merkins, 330 squats, 440 rows
Isosceles crushed it. Everyone busted their ass the whole time. Everyone was smoked…
Huge props to Helix – 2nd beatdown is this? Nice.
Cinnamons was the 6.
#allthesmoke #IPCtraining #ISI
Date: 6/27/2022
Time: 5:30 AM – 6:15 AM
Location: Gauntlet
Q: Dutch
PAX: 13 total:
Oil Change, Jennay, Fossil, Illini, Raven, Soda Pop, Crisco, Lincoln Log, Mile High, Bourbon, Venom, Lego, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: Beatdown
Inspired by a Chris Hemsworth’s workout while preposition for a movie.
50 squats
40 sit through (pudding scoops) 2×1. – renamed by Jennay.
20 Big Boy Sit Ups
20 Freddy Mercury 4×1
20 Crunchy frogs
20 plank toe taps 2×1
25 Merkins
Mosey around the parking lot.
Repeato
Goal of 4 rounds
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.
The 6: Soda Pop
Shared a quote and ended COT
‘Now, we must all fear evil men. But, there is another kind of evil which we must fear most and that is the indifference of good men.’ – The Boondock Saints
Be a better man today than you were yesterday.
Write me a good yelp review.
Thank you to the 4 men that joined me at the Levy this morning: Alan “cocunut” Davies, Jake “Jennay” Wittmer, Jeff “Spaulding” Lonsbrough, (myself) Jessie “Fossil” Miller and Mile High (Cordova). Perfect running weather this morning!
Q: Meatloaf
PAX: Mercy, Gulliver, Footloose, Rudy, ISO, Lonzo, Charolette
Murph’d it up
Q: Callahan
PAX: Mile High, Huck, Malware, Lincoln Log, Soda Pop, Falling Water, Huffy, Illini, Callahan
Work:
Stretch
Run a lap
10-20-30 in 2 mins x 4
Rd 1 – Rd the Worlds – Squats – Skaters
Rd 2 – Burpees – Fire Hydrants – Imperial Walkers
Rd 3 – Absolutions – Bonnie Blairs – LBC
Lonzo’s Soccer Revenge
PAX: Danielson, Dropout, Cinnamons, Charlotte, Moana, Jennay, Borland, Lyman, Woodstock, Mercy, Gulliver, Behr, Footloose, Lonzo – Q. I sub Q’d for Landslide because he was OOT.
Warmup: ran to playground for 8 minutes of Murph reps.
The thang:
Split off into 2 teams, Team Spicy Balls and Team Drop Foot, and played soccer.
When whistle was blown and after every goal everyone did 10 Merkins and 20 Squats. This helped with those finishing the Murph challenge. Danielson scored in the first 20 seconds and was triple teamed after that so he didn’t run up the score. It was a fun game and the good guys (Team Spicy Balls) won. Almost no injuries and 0 slide tackles because Barney didn’t make it out. Cinnamons didn’t break another goal post, so that’s another win.
COT, COR, NOR Jennay was the 6.
Closed with a prayer.
PAX: Illini, Flo, Lyman, Raven
Q: Isosceles
Running, a few burpees, yoga, meditation, and Chris Stapleton. What else could you want?
Backblast for the Fortress 6/25/22
PAX: Huffy, Spaulding, Landslide, Falling Water, Poe, Chopstick, Ponzi, Malware, Jennay, Huckleberry, Space Cowboy, Hannibal, Raven, Coconut (Q)
“Leapfrog”
Warmup with a double file mosey around the parking lot and some raggedy anne in cadence.
Thang:
Divided into two groups.
Group 1 began at station 1 while group 2 moseyed to station 2 (7 stations set out at equal spacing along the 0.83 mile trail around the park). When group 2 arrives at station2 and begins the work, group 1 begins their mosey, leapfrogging group 2 and heading to station 3. Continue this way until both groups have done all 7 stations (2 laps of the trail).
Each station had 3 things–an isometric exercise, a movement, and a discussion question. PAX partnered within their groups to tackle the content, switching hold and move when the other group passed by on their leapfrog.
Station1: Treehugger, SSH, When you were a kid, what did you want to grow up to be?
Station 2: High Plank, LBC, What’s something you failed at this year, what’d you learn?
Station 3: Down Dog, Windmill, Who-in F3-are you chasing? how? Why?
Station 4: V-sit, Chain Breaker, What’s a RAK (random act of kindness) you can do today?
Station 5: Superman, Flutter Kick, What ideas do you have for your next Q?
Station 6: Hallelujah, Air Squat, What book(s) are you reading these days?
Station 7: Low Plank, Imperial Walker, What’s something you’re proud of these days? how can you keep accelerating in that?
Finished the 2 laps just in time for a circle of pain to 100 merkins.
COR, NOR, Landslide 6.
The Pupper Dog Ruck
Q: Solo
Pax: Lego, Oil Change, Hannibal, Huffy, Illni, Raven, Poe
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: It is you vs. you.
The Thing: Bring your dogs out to ruck. Only one was brought. We rucked to sidecut and back, taking the river trail out and the elevated trail back. Hannibal saw a bunch of deer and is a better hunting animal than my dog Chloe. There was really pretty mist on the river.
Illini was the 6, his first time!
Knockout Basketball
PAX: Meatloaf, Charlotte, Woodstock, Cinnamons, Moana, Fat Amy, Lonzo – Q
Warmup .5 mile mosey.
The Thang: Knockout basketball Murph reps when knocked out.
I think Fat Amy and Charlotte won the most and the Murph challenge guys that made it out, finished most of the Murph. I didn’t win a game so that was some 💩.
COT, Fat Amy was the 6.
Closed with a short prayer.
Wall Ball: 14 total HIM’s present, nice rep!
Pax: Phat Thor(Q), Coconut(6), Geppetto, Space Cowboy, Bourbon, Mile High, Soda Pop, Hannibal, Spaulding, Huckleberry, Venom, Doubtfire, Tupac, Lincoln Log
WarmUp:
1. Armburners(my specialty). in cadence 15 forward arm circles, 15 backward armcircles, 15 seal claps, 15 overhead claps…feel the burn, no rest in between
2. Jog to the end of the path and back
3. Partnered up into groups: 10 American Hammers passing the ball, 10 Pushups passing the ball, 10 big boy situps passing the ball
The Work:
1 Pax would be throwing the ball up on the wall, catching it, squatting down and touching ground.
The other pax would run to flag pole and do exercises. Run back and swap places.
Below are the following exercises(10 each time you go up):
Werkins
??(can’t remember)
LBC’s
Lt. Dans
Bear Lunges
Absolutions
LBFC’s
Lt. Danger’s
Rinse & Repeat
Announcements: Golf Outing in August, Brewery on Tuesday, Tag Team Battle
Prayer: Sick Kids, Health for everyone
Workout name: Seoul 37.5deg North.
Q: – Red Baron
Participants:
– Huckleberry
– Tie-guy
– Everest
– Bonds
– Chanel
– Ant-man
– Houdini
– Reset
– Flo
– Chit-chat
Workout:
37 Merkins.
37 Jump squats.
37 Dips.
37 sec Jog around the island.
37 Merkins.
37 American Hammers (2 is 1)
37 count holding plank.
37 sec Jog around the island.
37 Alternating shoulder taps (2 is 1)
37 Alligator Merkins.
37 Flutter Kicks (2 is 1)
37 sec Jog around the island.
Demo of Aztec Merkin.
Into the PIT
PAX: Huckleberry, Ponzi, Moana, Spider-Man co-Q, Black Spider co-Q, Lonzo co-Q.
Warmup: Mosey around Library
The Thang: Into the PIT
The pit was where a PAX had to spend 2 – 1 minute rounds in before rotating out of. 1 minute of Kraken Burpee’s 30 sec rest and then 1 minute of battle ropes. While they were in the PIT they chose the exercise for the other PAX for each round. After all spent time in the PIT, we did a lap around the Library.
COT, COR, NOR, Ponzi was the 6
Spider-Man closed us out with a short prayer.
Q: Fat Amy
PAX: Jennay, Footloose, Manchester, Rudy, TT Fly (DR), Heisenberg, Doubtfire, Load, Stark, Steamer (2.0), Coconut, Boz, Alcatraz, Fat Amy
F3 – Fitness, Fellowship, Faith
Mission
5 Core Principles
Warm-up: Indian Run around the pond
The Thang: “Fat Amy” workout (Yes – apparently it is real!)
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (2:1)
10 Burpees
20 Kettlebell Swings
10 Burpees
Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (2:1)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
Cool Down: 1 lap around the pond
4 min of Abs: Flutter kick, box cutters, Hello Dolly, Freddie Mercury
COT:
6: Heisenberg – Does not make Meth as his name says, but does love the fellowship and support from F3.
Announcements & Prayer for safe travels
July 1st Beatdown at Rabbit Hole
(disregard other post on July 1st)
Q: Fat Amy
Pax: Vespa, Mr Anderson, Mismatch (2.0), Fat Amy, Silver Surfer (2.0), Doubtfire, Waldo, BOZ, Load
F3 Mission
Warm up: Side Straddle Hops IC
The Thang: Go to BADLL with Partner
Partnered up:
Cumulative as a team, perform each exercise 100 reps
One partner exercises, while one ran 100 yards and back
Big Boi Sit-ups
Absolutions
Diamond Merkins
Lt Dans
Leg Lifts
COT
7/2/22
Q: Callahan
Pax: Venom, Space Cowboy, Reset, Lego, Jennay, Huck, Chit Chat, Phat Thor, Huffy, Flo, Burbon, Casper, Falling Water, Callahan, 3 FNGs (two 2.0s)
FNGs
Roadie – Dustin McLochlin
Groot – Brixton McLochlin (2.0 to Roadie)
Dobby – Henry Miley (2.0 to Falling Water)
Work:
Cadence warm up
Running with partner and talking up self.
Teams of 3 -> 100 rep of each
RD 1
Merkins
Lunges
Burpees
BBS
Bear crawl there and back
Rd 2
Supermans
Squat jumps
Absolutions
Leadership Ruck Q2.4
Positive Habit Transfer
Welcome
Mission
Principles
Pax
Lego
Bourbon
Casper
Huffy
Oil Change
Reset
Flo (Q)
Rucked 2.5 miles discussing habits, shield lock, accountability, pausing before responding in anger, automatic aspect of habits. Dan John’s Shark Habits.
COR
NOR
Six was Oil Change
Prayer/COT
Q: Smokey
PAX: fat Amy, Hannibal
The Thang
Downtown
Mozied through downtown Grand Rapids and did
20 Squats for every bench
20 merkins for every trash can
20 Calf raises for every light pole
20 big Boyz for every tree
It’s always an honor to lead these guys
Just Smokey for the ruck
Q: Smokey
PAX:
The Thang
Downtown
Same as last week
Mozied through downtown Grand Rapids and did
20 Squats for every bench
20 merkins for every trash can
20 Calf raises for every light pole
20 big Boyz for every tree
It’s always an honor to lead these guys
Just Smokey for the ruck
Q: Smokey
PAX:
The Thang
Downtown
Mozied through downtown Grand Rapids and did
20 Carolina dry docks for every bench
10 burpees for every trash can
20 merkins for every light pole
30 SSH for every tree
It’s always an honor to lead these guys
Welcome to F3
Mission Statement
5 Core Principles
MURPH
CoR, NoR, CoT
PAX List:
Soda Pop
Radio – Q
Mile High
Spaulding – 6
PAX: Bourbon, Hannibal, Doubtfire, Lincoln Log, Soda Pop, Spaulding, Woodstock
QiC Woodstock
Deck of death
Aces are 1.
Kings are 13.
Diamonds – merkins (decline preferred)
Spades – step ups/box jumps
Clubs – flutter kicks (4 is 1)
hearts – cardio (x10 yards /steps; King = 130 yards/steps). Up only on stairs.
Joker – 5 burpees, doubles next 3 cards
Joker 1 = kc, 9c, 4h
Joker 2 = jh, 2h, 3d
Each suit = 93 reps straight up.
93 box jumps/step ups
115 4 is 1 flutter kicks
96 merkins
110 sets of 10 stairs (up only) or yards of running.
Jokers = 10 burpees
Entire deck was played. Well done!
Lincoln Log was the 6.
Q: Meatloaf
PAX: Wicked, Landslide, Lyman, Gulliver, Rudy, Mercy, Cinnamons
Beatdown:
5 Squat Thrusters
10 Burpees
15 Big Boy Sit Ups
Every 3 minutes when the beeper went off we Rifle Carried ~40 yards
We did roughly 10 rounds of this before needing to stop and cool down.
Cool down:
20 block swings
20 bent over rows
20 block curls
Welcome
Mission: to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
Five Core Principles:
Always Free
Always open to all men
Always outdoors
Always led by a member of the group in a rotating fashion
Always ends in a Circle of Trust
PAX: Landslide, Mercy, Woodstock, Fat Amy, Lyman (Q)
Had some block work planned but field was thinking extremely soggy and a night of rainstorms. Went to the field across the parking lot, which was much better.
The Thang: three rounds of 11s
Round One:
Start with 10 curls at one end
Merkin Bunny to the other side (about 8 bunnies)
Do 1 overhead press
Rifle carry back
9 curls – 2 overhead press, 8 – 3, etc.
Round Two:
Due to time constraints, did 20 kettlebell swings
Round Three:
10 sit-ups with block
Rifle carry to other side
1 American Hammer with block
Rifle carry back
9 – 2, 8 – 3, etc.
Got about halfway through Round Three before time called. Extremely muggy morning made for a very sweaty time.
Countorama
Name-o-Rama
The Six – Mercy
Announcements
End in prayer
Priveleged to lead this morning!
Lyman
Cinnamons
Meatloaf
Doubtfire
FNG
Party On
Jordache
Runt-Q
July 2 4TH of JULY beatdown 1776
Q: Runt
Pax: Meatloaf, Dropout, Party On, Jordache Doubtfire, Field and Stream, Wipers, Lyman, Woodstock, Load, Cinnamons, FNG named Chicken Noodle (Patrick Nagle)
F3 Mission
Warm up: Motivators
The Thang: 4 rounds 25 reps of TH JULY
squaTs
little boy cruncHes
plank Jacks
push Ups
Lunges
Yurpees
Tripled up:
perform each exercise 25 reps
Whole team between rounds ran 50 yards and back
COT
F3 Cadence Work BB
Welcome
Mission
Principles
Pax
Everest
Gulliver
Flo (Q)
The Thang
Cadence practice through 25 reps of:
(All 4 count)
SSH
Grass pickers
Imperial Walkers
Box cutters
Merkins
Hammers
Flutter Kicks
Mountain climbers
Air Presses
Windmills
Chain Breakers
Deep (321) Squats
Calf Raises
Freddie Mercuries
Burpees (6 count)
Pax practiced two rounds each of their favorite two exercises. Well done by the two newer to F3 pax.
NOR
Announcements
Six by all three pax
COT
Leadership Ruck
Intro to Q Source
PAX:
Flo, Oil Change, Phat Thor, Lincoln Log, Raven, Soda Pop, LEGO, Illini, Isosceles, Casper (Q)
Covered 2.3 miles, went down to the Boat Launch and looked out over the river. Talked about whether leadership is born or, learned, how the Q Source came to be and how, we can use it to become better leaders.
It was my honor to Q this morning. It was a beautiful morning and we, had some nice fellowship.
PAX: Cash money (FNG), Runt, Footloose, Phat Amy, Meatloaf, Cinnamons, Gulliver, Chicken Noodle, Woodstock
QiC: Woodstock
Every 4 minutes stop. Ante is 10 ruck merkins, 10 ruck squats. Draw a card. At 5 cards, best hand wins. Can swap one for additional ante.
High hand – everyone do the work from 5 card rules.
1 round of Poker, then just ruck.
PAX: Steve Cieply Ca$hMoney (FNG, EH’d by Runt), Garrett Kerley Hightower (FNG, EH’d by Runt), Runt, Footloose, Phat Amy, Meatloaf, Cinnamons, Gulliver, Chicken Noodle, Lyman, Venom, Party On, Woodstock
QiC/dealer: Woodstock
5 card stud:
Diamonds – merkins
Spades – flutter kicks (4 is 1)
Clubs – curls
hearts – burpees
Aces are 1.
Kings are 13.
Split into 2 teams, line up. Deal 1 card to each player. Build your best 5 card hand as a team, discard rest.
high hand “wins” – do 25 rows and 25 oh press, then do losers discard pile and run a lap.
Losers do all the work on winning teams hand, then either pick up 6 or run a full lap.
Jokers get tossed into the center and another card given. Joker = double winning hand
Did a couple rounds of this, then played WAR with Aces’s high (14) instead. Winner does lower card work, loser does higher card work. Same suits as above. If a tie, next 2 are face down then a 3rd face up. Everyone does all the work.
Cinnamons was the 6.
Named 2 FNGs – Ca$hMoney and Hightower.
The PAXs lack of knowledge about the cinematic genius Police Academy movies is disturbing. The Hate crowd is forgiven. Everyone over 35? Not so much. Watch the first 2 at least.
Great work today men!
GREAT beatdown today. 10 PAX showed up: Phat Thor(Q), Radio(6), Lincoln Log, Dutch, Jennay, Illini, SodaPop, Mile High, Venom, Oil Change
Warmup:
Windmills
Overhead Claps
Long Lap(route chosen by Radio and Jennay…)
Work:
Round 1: Sprints
Run to each cone, walk/jog back
X3
Round 2: Abs 30 seconds on, 15 seconds off
LBC, Freddie Mercuries, BBS, Boxcutters
X3
1 set of sprints
Round 3: Arms/Chest
Incline Merkins, Merkins, Decline Merkins, Mountain Climbers
X3
1 set of Sprints
Announcements: 5K training, golf outing
Prayer: rest of summer and sleep
QIC – Stark
Pax – Raven, Flo, Geppetto, Oil Change, Coconut, Venom
6 Rounds
11 reps, 6 stations
1 – Lt. Dan’s
2 – Kraken Merkins
3 – Pump and Hump
4 – Burpees
5 – Jungle Boy Squats
6 – Absolutions
COR, NOR, and team Snake Oil did a collective 6 as our first Tag Team champions in the Black Swamp!
Always an Honor
Always my Pleasure
~Stark
QIC – Stark
Pax – Manchester, Far Amy, Silver Surfer, Bryan “Silkie” Blair (FNG from Stark), Alcatraz, Landslide, Waldo, Oil Change, Chit Chat, Cinnamons, Illini, Vespa
6 Rounds on the biggest hill we got here in the Swamp
11 reps, 6 stations
1 – Gas Pumps
2 – Merkins
3 – Mountain Climbers 2 is 1
4 – Flutters, 4 is 1
5 – Angle Grinders
6 – Burpees
COR, NOR, Fat Amy and his shorty Silver Surfer with the six. Great to see the father/son bond at these workouts.
Always an Honor
Always my Pleasure
~Stark
Pax: Venom, Callahan, Chanel, Geppetto, Jennay, Spaulding, Illini, Raven, Bourbon, Soda Pop, Lincoln Log
Q: Isosceles
The Thang: 11s
There were 3 rounds. Around looked like this
10 Mike Tyson’s, 10 Smurf jacks, 2 burpees, 1 Bonnie Blair, 1 v up. 2 burpees, then 9 Mike Tyson’s, 9 Smurf jacks, 2 burpees, 2 Bonnie Blair’s, 2 v ups. And so one. 3 rounds of 12 minutes each. Pax crushed it
The Murph
Pax
Q – Footloose
Fat Amy
Rudy
Borland
Chewie
Mercy
(FNG) – Saucy Boo Thang. – eh’ed by Chewie
QIC – Stark
PAX – Huffy, Meatloaf, IllIni, Raven, Hannibal, Solo, Poe
The Thang
Hammer Time! In honor of the Mighty Thor and Love and Thunder, we are hauling the Hammers of truth through the Swamp…plus sandbags and Spartan Tubes. Staged several questions for the group to spur conversation.
1.) Favorite nick names in group and why. And asked what other nicknames the PAX may have gotten if they shared other stories
2.) Favorite core principle of F3 and why
3.) Favorite CSAUP memory
COR, NOR, and Coffeteria!!
Always an Honor
Always a Pleasure
~Stark
Beautiful morning in the Black Swamp
14 men gathered
Hannibal (Q)
Stark
Flo
Raven
Soda Pop
Illini
Casper
Malware
Huckleberry
Thai Guy
Space Cowboy
Phat Thor
Iso
Wipers
We paired up and worked together.
One pair farmer carried 2 KBs and 2 ruck plates from tree to disc golf basket as the ‘timer’ when they returned we rotated through
Jumping Rope
2 stations of swinging sledge hamers
Flipping a tire
Curling blocks
Rows using sandbag and plank rows with the PainCake
After 2 rotations we switched partners and went for a run and continued rotating through until the ending count-o-rama, name-o-rama, and COT.
Then parking lot breakfast fellowship afterward.
Date: 7/12/2022
Time: 5:30 AM – 6:30 AM
Location: Levy
Q: Dutch
PAX: 6 total:
Jennay, Mile High, Gulliver, Lyman, Isosceles, Venom, Soda Pop, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: 5k baseline
We kicked off Coconuts 6 weeks of run training with running a 5k for time. After we were done, Jennay led a cool down run. Following was Iso leading a stretch.
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.
The 6: Lyman
PAX: Flo, Lincoln log, soda pop, malware, bourbon, Illini, Jennay, huckleberry, Sandbag (FNG), VanGogh
Q: VanGogh
Workout:
Station 1
25 merkins
25 diamond merkins
25 hand release merkins
50 air presses
10 burpees
Station 2
Karaoke around court 3 times after each time 10 donkey Kong’s
Station 3
25 squats
25 lunges
25 calf raises
15 Lt Dans
25 one leg kickbacks
Station 4
Shuffle around court 3 times with 10 mountain climbers
Station 5
50 LBCs
25 flutter kicks
25 American hammers
25 Freddie Mercury
25 one leg side kick
Station 6
Suicide of all tennis courts stopping at each court and going back to first court.
PAX: Gulliver, Spaulding, Fraction, Raven, Mercy, Cinnamons, Footloose, Borland, Woodstock, Dropout (Q)
Thang:
-Warm-up lap around the soccer field
– Motivators starting at 7
-Soccer (scoring team does 3 of an exercise, non-scoring does 4)
-34 Merkins in cadence for Q’s bday
CoT: Raven was 6
Look ma, No Hands!
Q: Chanel
PAX: Everest, Huckelberry
Three rounds of legs and core repeated throughout the Beatdown. 25 reps per exercise.
PAX will run from intersection to intersection doing one round at each intersection.
Round 1:
Squats
American Hammers
Bonnie Blair’s
Flutter Kicks
Round 2:
Wall Sit- 1 min
LBC’s
Imperial Walker Squats
Bicycle Kicks
Round 3:
LT. Dan’s
BBS
Lunges
V-Ups
6: Huckelberry
Stretch Armstrong
Mission
5 Core Principles
Brief explanation about some of the stretches
Completed two rounds of various yoga-type balance poses and stretches such as Warrior III, Bird-dog dancer, Twisted-Triangle, etc…
I asked Gulliver to lead a few other stretches at the end.
Countorama
Nameorama
6
Announcements
Prayer
PAX:
Q- Footloose
Mercy
Landslide
Gulliver
Rudy
Broke back mountain
Pax: Jennay, Huckleberry, Stark, Bourbon, Venom, Lincoln Log, Soda pop, Hannibal, Q-Spaulding
Round 1
Base Camp x3
20 incline (hands high)
run a lap
20 decline merkins (feet up)
Hillside x3
20 Australian Merkins
Run up ramp
20 super-mans
Run down ramp
Mountain x3
20 squats
Run up stairs
20 lunges 2 is 1
Run down
Round 2
Base camp x2
20 hand release merkins
Run lap
20 dips
Hillside x2
20 Big boy sit-ups (legs up ramp)
Run up ramp
20 single leg deadlifts (10 per leg)
This was as far as a couple of us got. Might have to do a Broke Back mountain part deuce sometime soon!
Share the Load
5 Core Principles
Countorama
Partner Workout
1 partner either carried block 50 yds or ran 150 yds w/o block while other partner did work below for combined reps:
100 Blockies
100 Block Rows
100 Big Boys
100 Block Merkins
100 Block Swings
100 Block Squats
Countorama
Nameorama
6
Announcements
Prayer
PAX:
Q – Load
Chit Chat
Saucy Boo Thang
Mr Anderson
Manchester
Alcatraz
Chewy
Rudy
Barney
Waldo
Landslide
Nitrous
Vespa
Fat Amy
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Van Gogh, Isosceles, Gepetto, Raven, Cinnamons, Lyman (QIC)
Warmup: 10 reps each of Windmills and Chain Breakers
The Thang: From the Mountains to the Sea
Ran from flag to the water, where we did two leg exercises in 8 or 10 rep cadence, then repeato (total four sets of two exercises). Then ran back to flag where we did two core exercises in the same format, then ran to the top of the hill where we did two arm/shoulder/back exercises in the same format. Ran all the way back to the water and started over with different leg, core, and arm/shoulder/back exercises. Kept moving til time ran out. Here’s some of the exercises we did, but they were called out on the fly so I may be forgetting some.
Squats
Bonnie Blairs
Prisoner Squats
Side Lunges
Alternating One Leg Squats
Plank Jacks
LBCs
Rosalitas
Flutterkicks
Penguins
Big Boi Sit-ups
Merkins
Carolina Dry Docks
Mike Tysons
Tricep dips
Superman Pull-backs
Overhead hand claps
Countorama (6)
Name-O-Rama
The Six was Raven
Announcements
Ended in short prayer
Thanks for the five who joined me, honored to lead!
Lyman
Warmup – Indian Run around the mall.
Beatdown –
count-o-rama: 4 teams (4 each)
12 rounds of noughts and crosses (tic tac toe with 3 pieces per team… after the 3 pieces are played you must move one of your already laid pieces until one team gets three in a row)
Each team performed exercises in 10x or 5x the number of members (ex: team of 4 earns a turn for 40 squats done… one player from the team sprints to the board and lays the game piece after the team has done 40 reps… team members continue to exercise while the runner plays until the team gets another 40…. then sends the same or another runner) and was able to lay their piece at the game board 10 parking spots away: opponents switched every three rounds.
Exercises performed:
Squats
LBC
merkins
Lt Dans
V’s
Burpees
big boy
plank jack
imperial walkers
Pax:
coconut
doubtfire
rudy
rockwell
mercy
footloose
hightower
runt
cash money
woodstock
fat amy
chicken noodle
party on
cinnimons
meatloaf
Q: wipers
music playlist: NEEDTOBREATHE, Avett Brothers, Thad Cockrill, Sun on Shade, Them Coulee Boys, Ray LaMontange
Prayer requests:
Doubtfire: Rylie: – heart sx
Fat Amy – Wall-E: child in hospital last night.
Leadership Ruck BB
Armor 101
Welcome
Mission
Principles
Pax:
(Runners)
Jennay
Isoceles
(Ruckers)
Oil Change
Lego
Casper
Flo (Q)
Rucked 2.5 miles discussing DC and Marvel comic superheroes. Who are favorites were and why. What attracts us as moviegoers to keep coming back for more, movie after movie. Then we talked about the moral code some superheroes follow while others are just bent on destruction and creating havoc. Finished with a quick look at Ephesians 6:10-13.
“For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places.”
Ephesians 6:12
There is an “otherworldly” battle going on in the unseen/spiritual realm that pits powerful beings against each other. Check out the rest of Ephesians chapter 6 and join us next week for Armor 201 (Q: Oil Change).
COR
NOR
COT
F (3) around and find out!
Pax: Lego, huckleberry, Flo, Calahan, Venom, Jennay, isosceles, Q-Spaulding
The thang:
Team work 2 teams
Count off to select teams
Round 1:
mountain climbers
As many as you can
Team that has a member stay up working the longest wins
Winners do 15 squats
Losers do 30 squats
Relay race
Everyone does air presses waiting for their turn
1 at a time each member does 10 merkins runs down to the light post and back
Team that finishes first wins
Winners 10 lunges 2 is 1
Losers 20 lunges 2 is 1
Round 2:
Teams Al gore – team that has longest standing member wins. Q is the judge of keeping squat deep enough
Winners – 10 diamond merkins
Losers – 20 diamond merkins
Relay race
In the grass
Whole team does side straddle hops waiting for their turn
1 at a time Bear crawl down- sprint back
Winners 5 burpees
Losers 10 burpees
Switch teams up
Round 3:
Am rap
Plank
Winners
7 lt. Dans
Losers
15 lt. Dans
Relay
Everyone does LBCs waiting for their turn
Each person does 5 jump tucks runs backwards to cone then sprints back
Winners
10 hand release merkins
Losers
20 hand release merkins
Round 4:
Monkey humpers!
Winners
15 pickle pounders
Losers
30 pickle pounders
Relay
Everyone does over head claps waiting for their turn
On your turn do 5 hillbillies 2 is 1
Karaoke down and back
Winners
Nothing
Losers
Run down and back
Switch teams and repeat all of the rounds again.
We skipped plank and karaoke round the second time through for time.
A lot of fun. Great leadership, teamwork, and mumble chatter during this beatdown.
As always it is an honor to lead .
The Levy on 7/19/2022
PAX: Mile High, Jennay, Spaulding, Lyman, Venom, Fossil, Flo, Stark, Soda Pop, Meatloaf, Coconut (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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)
The Thang
Week 2 of “5k Season” Aerobic base.
Talked about how aerobic base is necessary for improvement in running performance, and how to train aerobic base–pushing HR into each individual’s aerobic zone. Any amount of time there is good, but up to ~35-40 minutes continuous in the aerobic zone gives ever-increasing returns.
– Increase VO2Max–how efficiently your body extracts oxygen from the air each breath and transfers it to red blood cells
– increased aerobic capacity–how increased oxygen and blood-flow to muscles lets them burn energy and provide power without going into oxygen deficit, where soreness is worse and power delivery can’t be sustained.
Ran the Landslide Loop, with the target of maintaining ‘barely conversation pace’.
Homework of putting in another base training run like this later in the week.
COT–Mile High 6.
SiteQ was passed from Mile High to Jennay.
Coffeeteria by Mile High after.
7/18/2022 – Grand Opening of Camelot!
PAX – Woodstock, Footloose, Bourbon, Stark, Doubtfire, Vespa(6), Slider, Fat Amy, Gulliver, Cinnamons, Chewie, Stalker, Lonzo, Flo, Rudy, Chit Chat, Load, Mercy, Barney(Q)
The Men of Black Swamp welcomed the newest AO to the Region. Nestled in the quiet, sleepy town of Whitehouse, the PAX have located the perfect location along the Wabash-Cannonball Trail. Near Generals Ice Cream, the location offers an enormous covered Pavilion, a near perfectly straight running path, a beautiful downtown area, and access to multiple playgrounds with pull-up bars.
Today’s exercise consisted of a light mosey to The Whitehouse Inn(The local Tavern) where we warmed up with Cadence work. To get us back to the Trailhead, the PAX participated in the “Blue Light Special.” 10 Burpees at every lightpost, 10 Squats at every front door, and 10 Merkins at every blue landscaping light.
The PAX then split into 4 teams of 5…or was it 5 teams of 4?? One PAX from every team ran to the cone down the path for 3 Burpees, and came back to trade off. Meanwhile, the rest of the team was doing 50 reps each of Big Boys, Leg Raises, Flutter Kicks, and X-Factors.
Next, the same teams played a game of “Caboose.” Just down the path is a Little Red Caboose. In turn, each PAX had to do 10 Burpees; all the while, the rest of his team was doing the exercise of the “Caboose’s” choice.
As lore would have it, the PAX settled in about the Round Table and discussed the proper title for this most splendid location. Sir Footloose graciously expounded in great detail the history of a brave group of men who once formed the Pythian Castle, a structure of great magnitude located in the heart of Whitehouse, OH. This group of yore was formed upon three principles: Friendship, Charity, and Benevolence. Three principles not so unlike the three that are contained within F3. Additionally, the Whitehouse located at 1600 Pennsylvania Ave. was once known as Camelot. It seemed fitting that this AO should carry that name…
F3 Grantland
7/20/22 at 5:30 am
1 & 6
PAX:
Phat Thor
Footloose
Soda Pop
Jennay
Illini
Falling Water
Venom
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Falling Water
It was a beautiful morning for a beat down.
7 HIMs now have stronger shoulders and chest to face the day with.
The Q Mile High
Venom
Coconut
Hannibal
Oil-change
Nitrous
The 6 Isosceles
Always an honor.
The Doolittle
PAX: Rudy (Q), Lonzo, Woodstock, Spalding, Cinnamons, Lyman
The Workout:
Round 1 (2 sets of each)
Wide Pull-ups
Standard pushup
Round 2
Chin up
Military pushup
Round 3
Close Grip
Wide pushup
Round 4
Vaulter Pullup
Staggered Pushup
Round 5
V-pullup
Pike pushup
Round 6
Pullup with Knee ups
Diamond pushup
The Murph
Pax: Rudy (Q), Borland, Stalker, Manchester, Lonzo, Footloose, Gulliver
The Thing:
2.5 mile run
100 Pullups
200 Pushups
300 Squats
Battlefield Ruck
Pax: Cinnamons, Meatloaf, Footloose, Party On, High Tower, Woodstock, Runt, Chicken Noodle, Rudy (Q)
The Thing:
We rucked the Battlefield Loop.
Riverside Beatdown
Q: Doubtfire
Pax in attendance: Illini
We began with a mosey to the end of the pier where I set up my “River” play list.
We performed 25 reps of two exercises and then moseyed (ran) up the main hill at the entrance of the marina, which was approximately 400 m. In all, we completed 5 rounds which consisted of two exercises and then a mosey to and up the hill and back. Following are the exercises we completed:
25 merkins
25 SSH
*run
25 London Bridges
25 box cutters
*run
25 dips
25 BBSU
*run
25 box jumps
25 American hammers
*run
25 Plank jacks
25 Bobby Hurleys
*run
We finished with a 2 minute plank hold.
COT
6
Ruck Maumee
PAX: Dropout, Doubtfire, Bourbon, Speedy-Cat 2.0, Avocado 2.0, Spider-Man 2.0, Black-Spider 2.0, Baby faced Lonzo – Q
The PAX and 2.0’s got rucks on and headed out just over a mile over the bridge into Perrysburg. Spent about 5 seconds there and turned around to head back. We ended with just over 2 miles. It was a hot one and that was just enough.
COT, COR (Spider-Man moved to make Bourbon the 6), NOR Bourbon told us how he worked out on his own on his trip, but missed the fellowship. He had a few reasons to stay home, but an opportunity to make it out. The fellowship is a big reason of what F3 means to him.
We closed with a short prayer for Emily, Hero, Max, Gigi and Hudson with his new treatments.
It was fun and an honor to lead
Burpee Mountain!
Bourbon
Stark
Lyman
Spaulding
Woodstock
Lego
Stalker
Gulliver
Raven
Cinnamons
Gepetto
Crash Your Core
Lonzo
Lyman
Cinnamons
Doubtfire
FNG – Madman (Vince Rocha)
Mercy
Spaulding
Stalker
Burpee Mountain!
Lyman
Spaulding
Woodstock
Lego
Gulliver
Stark
Raven
Bourbon
Gepetto
Cinnamons
Stalker
Leadership Ruck/Run
Run Pax:
Isosceles, Jennay, VanGoh, Callahan, Bourbon
Ruck Pax:
Flo, Venom, Illini, Huffy, Po, Doubtfire
Armor 201
Discussed Ephesians 6 and the armor of God
Rucked 2.57 miles
F3 – Fitness Fellowship Faith
Mission & 5 Core Principles
The Thang:
Mosey to shelter-house
Performed 3 sets each of exercises for football training:
Merkins, Jane Fondas, Dips, Single leg squats
Played Football on the hill:
Broke into teams of 3. One person runs up hill and throws football back down to teammate to catch. Repeat until a person makes a catch and scores a touchdown
COT:
Named FNG I-Beam for his steel erection business
Boz was the 6 – he was looking for a bible study group, and stumbled into F3
Pax:
Manchester (Q)
Fat Amy
Doubtfire
Rudy
Barney
Load
Cinnamons
I-Beam (FNG) – EH’d by Cinnamons
Mr Anderson
Mismatch
Vespa
Slider
Alcatraz
Stark
Huckleberry
Waldo
Woodstock
Boz
Chewie
PAX: Jennay, Raven, Lego, coconut, soda pop, Illini, venom, Spaulding, mile high, VanGogh
Q VanGogh
Warmup:
2 laps around parking lot.
Workout:
Teams of 5 do an exercise and then when the first team makes 2 shots the other team does burpees. Once you shoot run to school and back before you can shoot again.
30 merkins
30 Carolina dry docks
30 squats
15 Bonnie Blair’s
30 American hammers
30 bicycles
30 diamond merkins
15 Lt Dans
30 imperial walkers.
15 minutes of b-ball at the en
6: Lego
Great Monday beat down. Nice to see 9 HIMs get better and a Kotter back from a long break.
Mile High the Q.
Peach the 6 (Kotter)
Lincoln log.
Nitros
Venom
Jennay
Lego
Dutch
Spaulding
Honored to lead.
Thank you F3 great to have been given this opportunity.
Pax: Isosceles, Landslide, Lyman, Coconut, Woodstock
QiC Woodstock
Start at rung 1, do it, then run to rung 2, do it, return to 1, do it. Run to 3, do it, run to 2, do it, run to 1, do it. Run to 4, 3, 2, 1. Repeat through 8.
Rung 1 – 3 blockees (30)
Rung 2 – 10 merkins (90)
Rung 3 – 10 2 is 1 flutter kicks (90)
Rung 4 – 10 jump squats (80)
Rung 5 – 10 burpees (80)
Rung 6 – 5 absolutions (45)
Rung 7 – 10 Lt dans (90)
Rung 8 – 5 hr merkins (135)
Rung 9 – 10 curls.
When you finish 9, do 9 again. You do not need to run back to 1, you will be reversing the track. r
Run to 8 do it, back to 9, do it. Then 7, 8, 9. then 6, 7, 8, 9. Keep going.
IF you finish that, start again from 1.
Please excuse my much needed “grace period”, I needed it but I am back. Let’s roll. #ISI #EQV
F3 – Fitness Fellowship Faith
Mission & 5 Core Principles
Countorama
The Thang:
Little known rooms of The Whitehouse
The Whitehouse has 132 rooms we made it to 4 today.
1. Music room – Hillary Clinton turned into music room so Bill could play saxophone. Chumbaburpee To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.
2. Flower shop – Green Sally Up – Q plays the song “Flower” by Moby Start with your chest on the ground, and enjoy it because your chest shouldn’t touch the ground again until the song is over. When the song says “Green Sally Up” the Pax will be in the ‘Merican up position, and “Green Sally Down” the Pax will be in the ‘Merican down position. Pax will hold the down position until the next rep. It’s only 31 little reps in 3:30.
3. Map Room – FDR used in w2 Later transitioned to situation room- Modified Dora 1-2-3 – Teams of 2 pax working together to reach cumulative exercise goals of 50, 100, and 150 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 50 merkins per team (chest), 100 LBCs per team (core), 150 squats per team (legs).
4. Gameroom – Pinochle – Each PAX pickes a card from the deck. The card values represent the reps and the suit represented the exercise. Face card is 10, Ace = x15, Hearts = Merkins with block, Diamonds = Block Rows, Spades = Block Squats, Clubs = CPRs. We made it around the circle through 11 cards.
Countorama
Namorama
6 – Doubtfire
COT named FNGs Sawdust and GMO
Pax:
Load (Q)
Manchester
Mr. Anderson
GMO (FNG)
Fat Amy
Barney
Doubtfire
Sawdust (FNG)
Vespa
Slider
Boz
Pax: Meatloaf, Fat Amy, Rudy (Queue)
The Thang: Ran around the mall, and then down the Wabash Cannonball Trail.
Q: Meatloaf
PAX: Lego, Geppetto, Huffy
We rucked to Inside the Five and back, totaled about 3.1 miles.
Backblast for the Levy 7/26/22
PAX: Mile High, Jennay, Venom, Isosceles, Lyman, Cash Money, Dutch, Landslide, Phat Thor, Stark, Coconut (Q)
Intro: Mission and core principles
THANG:
5K season–week 3, drills.
This is all about experimenting to find ways to run more efficiently, with better mechanics and form, in order to preserve energy for the purpose of going faster.
1) General suggestion on form–lead with the chest. Think of it as though you’re being pulled along by a rope tied around your sternum.
2) Forefoot strike–getting off your heels helps conserve energy and ward off injury.
3) back kick and knee lift–the shorter the effective length of your leg when swinging it, the easier it is on the hip-flexor and core. you get more range of motion and more oomph out of each stride.
4) push-off–the power comes from the thighs, the spring comes from the calves.
So we warmed up down to the docks at hood park, then used the trail between the boat-house and the wall for drills
–high knee skip
–buttkickers
–skip for speed
–Karaoke L
–Karaoke R
–Skip for height
–fast leg L
–fast leg R
Repeato.
Finished by doing some leg-swings, a little core, and an easy mosey back to the levy.
Dutch 6
7/23/22
Q: Callahan
Pax: Jennay, Huffy, Coconut, Poe, Oil Change, Venom, Wipers, Huck, FNG, Callahan, Iso
The Work:
HIIT – 50 sec on 15 off – 5 exercises per round.
Set 1 – side jumps, BBS, Skaters, burpees x 3
Set 2 – front back jumps, Freddy mercury’s, absolutions, Pudding scoopers
FNG was Matt Nutter – F3 name is The Heist.
The Murph @ MC2
Q: Doubtfire
Pax:
Reload
Woodstock
Lonzo
Rudy
Pretty straight forward. Nothing out of the ordinary here.
Load with The 6.
Pax: Coconut, Chopsticks, Landslide, Bourbon, Jennay, Hacksaw, isosceles, Rudy, Woodstock
QiC: Woodstock
EMOM
1st 3 minutes – Run across field, 10 burpees
2nd 3 minutes – run across field, 10 Lt Dan’s.
Last 4 minutes – run across field, 10 bbsu
UF
Good 6 from Rudy.
13 Pax Strong: Phat Thor(Q), Illini(6), Venom, Cinnamons(Hot Lightening United!), Oil Change, Doubtfire, Dutch, Lincoln Log, Mile High, Peach, Huckleberry, Falling Water, Callahan,
F3 Mission/5 core principles
Warmup:
Windmills
Overhead Claps
Long Lap
Work:
True False questions. If we get it right we do an exercise 18 times, if we get it wrong, we add in a movement to that exercise
Round 1: Right – Merkins, Wrong – Merkin Jacks
Round 2: Right – LBC, Wrong – LBFC(flutter kicks)
Round 3: Right – Sumo Squat, Wrong – Hillbilly Squats
Round 4: Right – BBS, Wrong – Captain Thors
Round 5: Right – Overhead Clap, Wrong, Jack Webbs(Merkin with 4 overhead claps
Round 6: Right – Bear Squats, Wrong – w/ 4 Shoulder Taps
Round 7: Right – Lt. Dans, Wrong – w/ 4 monkey Humpers
Round 8: The big one(which we got wrong) Right – Burpees, Wrong – w/ Absolutions
Suicides
Repeat until time runs out
Count-o-rama/Name-o-rama:
The Six
Announcements: golf outing, donate to Thai Guys repelling fund
Prayer
Thanks VanGogh if it wasn’t for your sir there would have only been one.
great push.
Honored to lead even if it’s only 1.
This Means War
Q:
Doubtfire
Pax:
Oil Change
Space Cowboy
Lincoln Log
Hannibal
Bourbon
Fossil
Jennay
Dutch
Casper
Coconut
Illini
Meatloaf
Re-Load
Phat Thor
Stark (The Six)
This beatdown began at the top of the wall near the Gold Star Families Memorial overlooking the river. This seemed appropriate as July 28 was the day WWI began with the assassination of Franz Ferdinand, Archduke of Austria.
In honor of the archduke, I formatted the playlist from inspiration taken from the band Franz Ferdinand. Their most decorated hit, “Take Me Out” was released in 2004, therefor I chose 12 alt-rock songs released that same year.
Here’s the playlist:
Away from the Sun- Three Doors Down
Stolen-Dashboard Confessional
Sing-My Chemical Romance
Meant to live-Switchfoot
Jenny Was a Friend – The Killers
Take Me Out-Franz Ferdinand
Ocean Breathes Salty- Modest Mouse
First Straw-311
Far Away-Nickelback
I Hate Everything About You- Three Days Grace
Vertigo-U2
Hang Me Up to Dry-Cold War Kids
Float On-Modest Mouse
Pax were divided into two teams, and each had a deck of cards. One pax from each team would approach the deck and reveal a card. Hi card wins. Aces high Deuces low (14-2). Winning team chose the exercise the losing team would perform from a list written on white board.
YHC held the third deck of cards which determined the number of reps losing team performed. All but the hardest three exercises were multiplied by three. Absolutions, burpees and Lt. Dans were a multiple of two.
The winning team was rewarded with a simple lap down the stairs, down the ramp and returned via the stairs. Whichever team finished first would hold plank until the other team had all 8 pax back to the circle.
It was a beautiful morning along the river…still the most beautiful of the Blackswamp’s AO’s…IMHO.
A joy to lead such a fine group of HIM!
AYE!
Tabata Timer
Welcome
Mission
Principles
Pax
Nimbus
Ponzi
Prime Time
Cinnamons
Doubtfire
Dutch
Flo (Q)
Warmup
SSH
Windmills
Arm Circles
Deep Squat
Tabata (40sec work/20sec rest)
Hammers
Flutter Kicks
BBS
LBC
Imperial Walkers
Box cutters
Mountain climbers
Freddie Mercuries
Burpees
Merkins
Squats
Air Presses
Repeato 2x
Plank 2 min
30/60/90 Abs
COR
Six: Dutch
NOR
Announcements
Prayer
Great weather; better company of brothers!
Pax: Lyman, cinnamons, Woodstock
QiC Woodstock
X minute rounds, 6 exercises.
Do set, run to cone, keep going. Amrap
25 ovh presses 6 minutes
25 curls 6 minutes
25 swings 6 minutes
25 bbsu with block 4 minutes
10 thrusters 3 min
10 manmakers 2 minutes
7/30/22 – Ultimate Frisbee!
Q – Jennay
AO – The Fortress
Pax
Jennay, Huffy, Flo, Peach, Fossil, Dutch, Van Gogh, Hannibal
Open – Mission/5 Core Principals/Disclaimer
Thang
HIIT – Pax will do AMRAP for 40 seconds and then rest for 15. Repeato 3 Times
Moves
Bonnie Blairs
180 Burpees
4 Tuck Jumps/ 4 Side Straddle Hops
Ready, Set, Go (Single leg) – split on last round
2 Plank Jacks / 4 Mountain Climbers
Abominations (Leg Lifts and Leg Tucks) – Jennay came up with name
Ultimate Frisbee
Pax separated into 2 groups and played ultimate frisbee for the remaining time.
Ended with COR – NOR and the 6 (Fossil)
Pre-Kayak Beatdown on July 30th
Pax:
Fat Amy (Q)
Stark
Venom
Oscar
Cinnamons
Snare (FNG – Cinnamons)
Thai Guy
Huckleberry
Isosoles
Lyman
Meatloaf
Lonzo
Chit Chat
Callahan
Deliverance (FNG – Raven)
Illini
Coconut
Chopsticks
F3 Mission & 5 core principles
The Thang: Everything but Arms
Warm-up: windmills in cadence and Motivators!
Popcorn: 75 count Jump squat holds around the circle x2
Caboose: Partner sets did 10 burpees each in center of circle while rest of Pax did an exercise of center pax choice. Every partner set got a turn in the center.
Partner relays:
Partner 1 does LLCoolJs down and back while Partner 2 does calf raises. Switch
Partner 1 does bear crawl down and crawl bear back. Partner 2 does Mt Climbers
6 min Ab Work: 1 min each of Flutters kicks, Am Hammers, Hello Dollies, Freddie Mercury, Fondas, Rosalitas
COT
Cinnamons was 6
Pick Your Poison. 7/19/22
* Necropolis
* PAX:
Mercy
Doubtfire
Casper
Lego
Illini
Q: Raven
The Thang:
A variety of coupons of different size and weight were made available to PAX. Each PAX chose their own coupon to carry around the lower loop of Necropolis (between the fort and the river). 3 laps were made around the loop and one out&back to the hill south of the river. A total of 2.25mi were covered. In addition, we stopped 2 or 3 time for some squats.
Spreadsheets from the Gloom:
It was a beautiful muggy morning. I couldn’t ask for a better group to carry some heavy stuff & hike in a circle with. Thank you for joining me gentlemen.
As always, it was a pleasure and an honor to lead!
AYE!
-Raven.
Pax: Phat Thor(q), Gulliver(6), coconut, isosceles, Woodstock, landslide, lyman
7 pax found their way to the middle school at 5:30a. We got right to work:
Ran laps in between each round. ADDING each exercise on…
5 burpees
+
10 BBS
+
15 Panther Taps
+
20 Freddie Mercuries
+
25 Merkins
+
30 LBC
+
35 Monkey Humpers
+
40 Overhead Claps
+
45 Flutter kicks
+
50 Spider Man Merkins
Prayers: Betty Ross, landslides friend, woodstocks mother in law.
Saturday Morning Ruck
PAX: Manchester, Doubtfire, Woodstock, Runt, Rudy (Q)
The Thing: Rucked down to the river and back.
COT: We saved the circle of trust for after the beatdown since all PAX members were staying.
Around the Pond in 80 Reps
Q: Doubtfire
Pax:
Rudy
Runt
Charlotte
Woodstock
Manchester
Mercy
We moseyed to the pond in the center of the mall and performed the majority of thang on the soft, squishy spot with the fish, frogs and turtle statues.
The Thang:
Perform 80 reps collectively of the following exercises and upon completion of each exercise we did a “transition exercise” before performing the following exercise. We got through the entire list once and began the repeato process through the 3rd exercise on the list.
This is the work we performed:
Burpees
Absolutions
Box jumps
Dips
London Bridges
Captain Thors
Mountain Climbers
BBSU
Merkins
Goblet Squats
Curls
The transition work was as follows:
Run a lap around the pond-approximate distance 400 meters
Bear crawl 50 m
Crab walk 50 m
Frankenstein walk 50 m
Arnold Palmer walk 50 m
Rifle carry 50 m
Lunge walk 50 m
COT
COR
Manchester was the Six
PAX: Jennay, Peach, Fossil, Soda Pop
Q : Venom
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
THANG:
Murph : run one mile, do 100 pull-ups, 200, push-ups, 300 bodyweight squats, and then run another mile
PAX absolutely crushed it!
“1981”
Brought to you by YHC Doubtfire and the 1981 station on Pandora. 4 pax arrived via bicycles: Vespa, Cinnamons, I-Beam and Doubtfire. A beautiful end-of-summer morning with cooler temps and clear skies.
Our third official beatdown at the newest AO in the Black Swamp region.
Camelot was on fire this morning with 12 pax, including FNG Viper!
Pax:
Vespa
Mercy
GMO
Rudy
Reload (formerly known as Load 🙂
I-Beam
Cinnamons
Wipers
Barney
Fat Amy
FNG Jake Laginess “Viper”
This beatdown was straight forward with very little inactive time.
After our Mission Statement and 5 CP, we counted off to establish six teams of two.
Pax were challenged to complete 81 (8th month, first day) reps of a list of 19 exercises.
While one pax did work, the other ran down 19 yards and back.
The exercises we did are as follows:
Box Cutters
Burpees
Box Jumps
LBC
Lt. Dans
Mt. Climbers
BBSU
Dips
Monkey Humpers
Merkins
Squats
Most pax got as far as monkey humpers and the fastest group got to squats.
We named our newest FNG Jake Laginess “Viper” as he flies F-16’s out of the 180th. A native of Michigan he attended the U of M and then went into the Navy where he became a pilot. He learned about us meeting in Whitehouse from a Facebook post.
Always a pleasure to lead!
7/29/22
Q: Callahan
Pax: Landslide, Phat Amy, HUck, reload, GMO, Strak, Woodstock, Cinnamons, Doubtfire, Manchester, Iso, Chit Chat, Dutch, Rudy, Mr. Anderson, Callahan.
The work.
Yoga session.
The Murph
Pax:
Q – Footloose
Gulliver
Rudy
Fat Amy
Woodstock
Illini
Viper
Mercy
Reload
Doubtfire
Isosceles
Manchester
Meatloaf
Pax: Phat Thor(q), raven(6), lego, malware, Casper, huffy
We came, saw, we rucked.
Prayers for Betty Ross and relations with china
Pax: Lyman, Hannibal, Footloose, Fat Amy, Doubtfire, Woodstock, Gulliver, Rudy, Van Gogh
Q: Isosceles
We played some war games. Pax carried a ruck sack, two spears, and 2 10 lbs plates. Guys carrying equipment had to duck walk. Guys without equipment had to crawl, bear crawl, or army crawl there way to each target. All together we traveled close to 4,000 ft to take out 4 targets. Footloose missed a “target” which was a defenseless ballon at point blank range. PAX asked him to retreat and start making breakfast lol.
PAX: Callahan, Coconut, Illini, Jennay, Huckleberry, Peach, Phat Thor, Cinnamons, Fossil, Venom, Oil Change, Malware, Lincoln Log, Soda Pop
Q – Venom and Oil Change
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
THANG:
Split into two groups. Group one will do activity 1 for 15 min while group two will do activity 2 for 15 mins. Then we switch.
Activity 1
1. Sprint 10 yards jog off field back to start.
a. 10 Burpees
2. Sprint 20 yards jog off field back to start x2.
a. 20 Manmakers
3. Sprint 30 yards jog off field back to start x3.
a. 30 Absolutions
4. Sprint 40 yards jog off field back to start x4.
a. 40 LT Dans
5. Sprint 50 yards jog off field back to start x5.
a. 50 Carolina Dry Docks
Activity 2:
1 min each – flutter kicks, American hammers, hello Dollie’s, freddie mercury, fondas, rosalitas, LBCs. Rest 1 minute and go for a second round.
COT: 6th was Phat Thor and Cinnamons
Read below about the “real” balloon story.
Off in the distance I saw a gray fox — a visual reincarnation of an ancient ancestor. I searched deep inside of my self as if to summon up my French Huguenot bloodline. I sized up the balloon The white coat smoldered like a glacier at dusk. The feel of the wind brought a glimpse of relief to my aching, stiff muscles from bear crawling nearly 300 yards and through baron waste land to reach my carbon dioxide-rich foe. The feel of a weapon in the shape of a spear caused my inner soul to tremble in excitement. Both hands were clinched causing my knuckles to ache. As if I was retrieving ex caliber from her stone abode, I slowly raised my arms above my head with the spear sharply splitting my profile. And in one swift motion to cancel my opponent as if I was showing mercy to an injured horse, I thrust my blade towards the unsuspecting balloon. With eyes clinched tight in anticipation of an unsettling noise of pain and death the spear lunged towards the air-filled target. Feeling the eyes of my comrads, a sense of pride engulfed my heart as the sudden thud of terra firma sent jarring shockwaves through the spear, into my hands and down my spine believing that the ballon and inhaled it’s last breath. A sense of confusion suddenly inserted into the depths of my soul as the sound of laughter that pierces much sharper than a spear slivered into my ear drum. The task that I had set before myself was apparently to tall and too daunting. I stood there like a mime on broadway gazing at my unchallenged opponent only to realize that “I” was the one who was defeated.
— Footloose —
Pax: Phat thor(q), fossil(6), huckleberry, jennay, ziljan(?), Lincoln log, soda pop, Hannibal, stark
We played with Thors balls. One exploded(the blue one obviously).
Excersise at the bottom:
Overhead slam, one leg deadlift, reverse lunge pass, merkin pass, bbs pass, over the back throw, squat pass, American hammers
1 pax did the work, the second sprinter up ramp and jogged back down steps
Announcements: kayak beatdown on Sunday, red Ryder cup, sept 20 clean up
Backblast for the Levy oh 8/2/22
PAX: Stark, Jennay, Spaulding, Lyman, Venom, Soda Pop, Fossil, FNG (Zildjan), Coconut (Q)
Intro: Mission and core principles
5k season–week 4 Strength training.
Strength training, done well, will make you tough for racing. both physically–with the stamina and power to handle changing conditions and building fatigue–and mentally. We do hills. Hills are good because the incline demands more power, and with that, the moment you crest the hill, the temptation is to slow down and recover…but no. That’s the moment to throw in a surge.
We ran to the maple street boat launch. from teh start of the black-top to the stop sign is about 1/4 mile, with a very strong hill. hit the hill at 5k race pace, then accelerate when it flattens out and surge to the stop sign.
Then we ran to hood park with a much steeper hill, but shorter run-out at the end. 2x
Then we ran to the wall and used the upper ‘half’ of the ramp for the hill, then surge to the flag pole across the top, recover down the stairs and repeato as many as possible before time.
Returned to the levy after 4+ miles total for a little stretching and welcoming our new FNG, christened Zildjan because of his interest in drumming.
Stark was the 6.
Honored to lead and get smoked with these great men this morning.
Backblast for Wakanda on 8/4/22
PAX: Charlotte, Re-Load, Mercy, Lyman, Cinnamons, Doubtfire, Gulliver, Saucy Boothang(?), FNG1 (Nickle and Dime), FNG2 (The Menu), Coconut (Q)
“There’s a million things I haven’t done”
Intro: Mission and Core Principles
Warm-up
17 burpees IC, 76 SSH IC
THANG
Reloaded IPC Week1 from 2020, with a modification to only 2 burpees EMOM instead of the original 3.
2 Burpees EMOM
Accumulate reps:
50 Hand-release-release Merkins
100 Leg raises
150 Jungle-boi squats
200 Big Boi sit ups
250 standing lunges.
Cinnamons crushed it in about 25 minutes. YHC staggered in a couple minutes later…all the PAX pushed themselves to get better and we enjoyed motivational tunes from the musical ‘Hamilton’ to pass the time.
Doubtfire 6.
Honor and a pleasure to share in the pain with these men today.
*deflated
Workout:
Team up in groups of two.
100 Man makers.
200 Block swings.
200 Block sit ups.
200 Block Merkins.
200 American Hammers.
Participants:
Michael Dushane “Doubtfire”
Rob Reece “Cinnamons”
George Bertz “Dutch”
Eric Kinor “Venom”
Paul Devine “Phat Thor”
Paul Petrillo “Everest”
Rick Thielen “Huckleberry”
“Tie Guy”
Mark Truman “FNG beach boy”
Stefanos P. “Red Baron”
Brian Cole “Ponzi”
Pana P. “Chit Chat”
Huffy Goes Yard – The Beatdown – Another Huffy Production
PAX: Illini, Raven & Huffy (Q)
F3 Stands for Fitness, Fellowship & Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Beatdown:
We warmed up with Arm Circles, Chain Breakers, and Imperial Walkers and ran to the South Parking Lot. The Parking Lot was Station #1, Shelter House was Station #2, and the Basketball Court was Station #3. We did 1 task per round at each station. The Beatdown was:
Station #1
Hill Billy Double Tap Walkers 20 2 is 1
American Hammers 25 2 is 1
Big Boy Sit-Ups Progressive Shoulder Press 15
Jumpshots (10 each side) 20
Station #2
Superman Merkins 20
Incline Merkins / Decline Merkins 15 of Each
Basketball Merkins 10 2 is 1
Dips 30
Station #3
River Cross / Heisman Steps Half Court and Back 1 Round Trip
Kariocs 1 Round Trip
Sprint Full Court 1 Round Trip
Skip for Height there and distance Back 1 Round Trip
We did Thunderstruck Squat Holds to Jumps and TNT Planks to Merkins for Halftime.
Repeated the station section and finished up in the circle of trust. Did a Count-O-Rama / Name-O-Rama and ended with Announcements and Prayer. I count it a Blessing you be both pushed and pulled by Illini and Raven!! You HIMs absolutely brought it today!! Awesome Job Brothers!!
Late to the Party Beatdown
Q: Doubtfire
Pax:
Illini
Huckleberry
Gulliver
Ponzi
The five of us gathered on the lawn at Levis where we played a friendly game of Bocce Ball. We split into two teams and I was all time referee. Huckleberry and Gulliver versus Ponzi and Illini. 10 rounds. After each round we all did 25 reps of one exercise the penalty for losing that round was that the losing team had to run a lap around the island. The winning team was allowed to take a break during that lap, but instead opted to hold plank until the other team returned. Team huckleberry won 7-3.
The following exercises were completed:
Starfish sit-ups
Absolutions
Merkins
Lt. Dans
Burpees
Imperial walkers
Surfer get ups
LBC
Bobby Hurley
Box cutters
COR
NOR
Six: Illini
A perfect but hot evening.
Celebrated my 25th wedding anniversary.
20 Strong at Rabbithole this morning.
Pax: Phat Thor(Q), Mr. Anderson(6), Doubtfire, Viper, Vespa, Field & Stream, Sawdust, Hannibal, Manchester, Mercy, Footloose, Reload, Illini, GMO, Fat Amy, Barney, Bunyon, Cinnamons, I-beam, Stark
(And the Championship Belts)
We did some warm ups in the parking lot: Windmills, Chainbreakers, Overhead claps
Headed to the hill for the main work with some blocks
Split into 5 teams of 4.
3 Pax did the exercise at the bottom while 1 ran to the top and back.
Lt. Dans,
Absolutions
Redrums(these were done together: murder bunnies up the hill and 10 burpees at the top)
SSH
1 quick round with just LBC’s
Headed back for the COR, NOR, Announcements and Prayers
Kayak Beatdown, Golf is filled, Sept 20 clean up.
Prayers: school starting, lots of kotters out there.
Pax: Phat Thor(q), Wipers(6), Hannibal, Field and Stream, Footloose, Cinnamons, Chicken Noodle, Charlotte, Woodstock, Runt, Re-Load, Mercy, Hightower, Springy(?, not sure, Footloose has video and waiting to get it from him)
F3 Mission/5 core principles
Warmup:
Windmills
Chain Breakers
Motivators
Work:
Stations:
2 – Squat Throw: 2 25lb basketballs
3 – Underhand sideways throw: 3 16lb rugby balls
1 – Battle Rope
2 – Sandbags: over the back
2 – Heavier Sandbags/ball: Carry to another place
4 – Blocks: KBS
30 minutes of stations: 90 seconds each, 10 sec rest
Last 20 min:
Disc Golf: OYO
Number of tries = number of exercises: Burpees, Merkins, Flutter kicks, SSH
Leadership Ruck BB
Topic: Anger – Is it good or is it bad?
Welcome
Mission
Principles
Pax:
Lego
Illini
Oil Change
Huffy
Malware
Stalker
Poe
Flo (Q)
Rucked 2.5 miles discussing anger. It can be good but most of the time it can lead to problems when it’s not handled properly. There is righteous anger at injustice or cruelty to others.
From GotQuestions.org:
We note the following facts about Jesus’ displays of anger:
1) His anger had the proper motivation. In other words, He was angry for the right reasons. Jesus’ anger did not arise from petty arguments or personal slights against Him. There was no selfishness involved.
2) His anger had the proper focus. He was not angry at God or at the “weaknesses” of others. His anger targeted sinful behavior and true injustice.
3) His anger had the proper supplement. Mark 3:5 says that His anger was attended by grief over the Pharisees” lack of faith. Jesus’ anger stemmed from love for the Pharisees and concern for their spiritual condition. It had nothing to do with hatred or ill will.
4) His anger had the proper control. Jesus was never out of control, even in His wrath. The temple leaders did not like His cleansing of the temple (Luke 19:47), but He had done nothing sinful. He controlled His emotions; His emotions did not control Him.
5) His anger had the proper duration. He did not allow His anger to turn into bitterness; He did not hold grudges. He dealt with each situation properly, and He handled anger in good time.
6) His anger had the proper result. Jesus’ anger had the inevitable consequence of godly action. Jesus’ anger, as with all His emotions, was held in check by the Word of God; thus, Jesus’ response was always to accomplish God’s will.
When we get angry, too often we have improper control or an improper focus.
Great discussion and takeaways from our time together.
We had chicken noodle, I beam, sparky, nickel and dime, hot hands, phat amy, party on, cinnamons, reload, mercy, footloose, Woodstock, Hightower, hannibal, Barney, Rudy, field and stream, and runt to Q for 18 men to ruck 530 8/6/22 no runners except preruck
Made a mistake in previous comment: the last pax is Sparky
Mark “Sparky” Sutton
QIC – Stark
PAX – Callahan, Huckleberry, Illini, Malware, Flo, GMO, Lego, Coconut, Huffy, Poe, Venom, Peach, Stalker
Right Hand Man
1.) Cadence –
Next Exercise, pause, name it
Starting Position, pause, move
In cadence, pause, exercise
Seal Jacks, Imperial Walkers, Hand Release Merkins
2.) Partner Work
Round 1 – As a Team, 100 Hand Release Merkins, 200 Jungle Boy Squats, 300 Ankle Touch Crunch (2 is 1). One partner does work, the other runs the box. Karaoke, Sprint, Karaoke, Sprint – Switch
When finished ring Betty the Bell then immediately start Round 2. But There will be a series of handicap coupons. First team done grabs first item in the line, second team grabs second items, and so on.
Round 2 – As a team, 100 Man Makers (Burpees), 200 Lunges With weight (Just Lunge), 300 Flutters with Weight – One partner does work, the other runs the box. High Skip, Sprint, High Skip, Sprint – Switch
3.) Hold the Line
PAX in line, shoulder to shoulder. One at a time Sprint to Betty the Bell.
Round 1.) A pax hold Al Gore, first runs to Bell. As soon as it rings switch to Burpee. When first Pax return next runs to bell and everyone switches back to Al Gore.
COR, NOR, prayers to Illini and his family.
Alway an Honor
Always My Pleasure
~Stark
QIC – Stark
PAX – I-Beam, Cinnamons, Rudy, GMO, Barney, Hannibal, Reload
The Thang
1.) Mike Tysons
Suicides
Jungle Boy Squats
2.) Froggers (Groiners)
Boy Bands
Angle Grinder
3.) V ups
Suicides
Bonnie Blaires
4.) Surfer Get Ups
Boy bands
Smurf Jacks
COR, NOR, prayers to ReLoad and his daughter at camp this week.
Alway an Honor
Always My Pleasure
~Stark
Tag Team Challenge Beatdown
QIC: Jimmy Dean
PAX: Jimmy Dean, Falling Water, Geppetto, LEGO, Peach, Callahan, Illini, Fossil
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for us to be part of the greater good in this world.
Always an honor to lead this group of men! Aye!
THE THANG: Men paired up and completed one list of reps/exercises as pairs. Each man did his own work. Then, they removed their rucksacks and one carried both to the far end of the parking lot while the other worked on the exercises. They would tag each other and the 2nd man would run to the far end of the parking lot to retrieve the rucksacks and carry them back while the 1st continued the exercises. They would continue in that manner and work through the 2nd list as a team; one man working while the other was either taking or retrieving the rucksacks.
Block-infused workout at Ant Hill. 3 stations on repeato, each circuit hits the UP button by adding 2 reps to each exercise each time they come back to it.
Pax is divided into 3 groups and sent to one of the stations. As each group completes a station, they move to the next. When all 3 stations are completed, the group jogs to the front of the school and back and repeats the entire circuit and adds 2 reps to each exercise. 2nd circuit will therefore have 12 reps/exercise, 3rd circuit will go to 14, etc. until time is called.
Rucksack work: each man does the full list with rucksack on.
· 25 Squrls
· 25 American Hammers (2:1) while holding rucksack
· 25 Ruck Air Presses
· 25 Ruck Swings
· 25 Burpees (wirh ruck on)
Tag Team Work: one man does work, other carries rucks to far end of lot and comes back empty handed. Tag your partner and man doing work runs to rucks and brings them back while 2nd man continues exercises. Once each exercise is completed, move to next one and continue the ruck carries.
· 50 Lt Dans
· 100 Mike Tysons
· 150 Big Boys
· 200 SSH
· 250 Merkins
· 300 Squats
PAX: Coconut, Woodstock
QiC: Woodstock
We sort of did this, 1/2 mile short (forgot about an opening lap and the double at the end).
Good push and conversation!
https://youtu.be/tu0mxFcS1PA
PAX: Manchester, Viper, Doubtfire, Mercy, Lonzo, Rudy, Hacksaw, Re-Load, Footloose, Woodstock
QiC: Woodstock
Murph. Nothing else to be said.
6: Manchester. Have fun on your 100 miles 😁
T&P to those serving, CoP for the kids going back to school, brothers and sisters that need help and healing.
Week of Woodstock q 2/4 complete.
“Hamburger and Fries” Workout @ Commons on 08/09/2022
Pax: Ponzi(Q), Chit Chat, Red Baron, Everest, Doubtfire, Huckleberry, Flo
Mission and Core Principles
Modified Murph workout divided into two teams. Each team needs to stay together. Workout was on the large lawn next to the Home2 Suites
Warmup Windmills and Motivators
Team Run
100 Dead Lift to Row with block or weights (goal 50 each pax)
Team Run
200 Team Merkens (goal 100 each pax)
Team Run
300 Team Squats (goal 150 each pax)
Team Run
400 Team American Hammers (goal 200 each pax)
Team Run
Pax in circle and Leg Hold while pax count to 60
Pax Hold plank while pax count to 60
COT
PAX- 15 joined me, Soda Pop, for my VQ
Lincoln Log, Poe, Malware, Huckleberry, Illini, Coconut, Bourbon, Falling Water, Peach, Footloose, Oil Change, Callahan, Flo, Fossil, Geppetto
Work- variation of Field of Dreams
Divided up into 4 groups, each group started on a base
First base- squats AMRAP
Second base- merkins AMRAP
Third base- BBS AMRAP
Home plate- 20 burpee counter
Each group would do work and then move up the baseline once the “timer” group of burpees and completed their 20. Then the next timer group would complete 20 burpees, which would rotate the PAX one more base.
Once the starting group had rotated around the bases back to home (to score a run), all PAX would run a lap around the bases. Then the process would start again.
In the end, we scored 3 runs.
COT
Count-a-Rama of 16
Name-o-rama
Coconut was 6
After the COT, most were surprised of Geppetto’s 800th post being today. So we celebrated with 50 American hammers each in modified cadence (1 was 1 and counted to 50.)
PAX: Mercy, Lonzo, Hacksaw, Fraction, Cinnamons, Charlotte, Doubtfire
Q: Mercy, Lonzo
With Woodstock on the schedule to Q, he had something spectacular planned for the beatdown. A late-night family emergency forced Woodstock to give a heads up to Lonzo, Mercy and Chew Toy that he may need to hand off the Q. The am confirmed that the Q was indeed in Lonzo, Mercy, and Chew Toy’s hands. Woodstock sent a description of the planned beatdown, and Lonzo and Mercy attempted to execute it.
At 0505, Mercy reached out to Cinnamons for a Hail Mary to bring the glow in the dark football. Cinnamons brought the ball. Completion. First down.
Lonzo stalled further with an intense warmup while Mercy prepared more lights and tried to understand the beatdown Woodstock wanted to run. Woodstock always makes things more complicated. You should be there for his deck of cards beatdowns…
Warmup: windmills, motivators starting at 7, and circle merkins to 100. At one point, Lonzo had each pax do 2 merkins at a time. A great idea, instead of just one each.
After several audibles and attempts to run the beatdown as Woodstock intended, we settled on a form of Ultimate Frisbee, but with 1 football. With 7 PAX, the offense always had 4 PAX. The person who was at fault for the turnover to the defense would then be part of the offense. Essentially, if you loved offense, you could just always turn it over, and stay on offense in perpetuity.
In the end, all were winded. Every turnover was supposed to have some sort of exercise. We did 5 burpees once. We prob shoulda done more. Every score was rewarded with 20 squats, then 20 merkins.
All pax got their moneys worth today.
COT
Woodstock family
Lonzo Family
and other.s
***Cocos Backblasts above is from 8/4***
PAX: Lonzo Mercy Cinnamons Re-Load Doubtfire Meatloaf Lyman Rudy Dutch Woodstock
QiC: Woodstock
Big circle of cones, sandbags and blocks in the middle
Time will go off every 4 minutes for a new round.
Don’t get caught – if the person behind you catches you working at a cone, you go to the center and stay doing penalty burpees until the round is over.
Do work, run to middle and do work then run to cone and back to circle repeat.
Center (non-penalty) is 3 sandbag burbees or manmakers
Cone 1 25 merkins.
Cone 2 25 jump squats
Cone 3 25 bbsu x (modded to lbcs)
Cone 4 15 Lt Dan’s
Cone 5 15 pullups
Cone 6 50 2 is 1 flutter kicks
Cone 7 25 monkey humpers
Cone 8 25 curls
Cone 9 25 pickle pounders
Cone 10 25 dips
7 rounds completed.
The Ruckus Bringer
August 9, 2022
The Necropolis
PAX:
Lego
Dutch
Magic Jack
Geppetto
Deliverance
Illini
Huffy
Hannibal
Q: Raven
The Thang:
Starting at the lower Necropolis lot, we grabbed 4 coupons ranging from 10-25lbs. Headed across the river and into Sidecut Metropark. Made a big loop in the park and headed back to the lot. According to my Garmin watch, 2.85 miles were covered during our time under ruck.
Jovial banter and consensual mockery were enjoyed throughout the ruck. Bonds were built, maintained and strengthened. We also shared a little information about pig-fucking. Safe to say, a good time was had by all.
The group of men he have accumulated here in F3 Black Swamp are like no other. I am proud to be apart of such a fine organization.
As alway, it was a pleasure and an honor to lead.
#ISI
~Raven
“Open to Lead La Biblioteka” Workout @ La Biblioteka on 08/11/2022
Pax: Ponzi(Q), Everest, Nimbus
Mission and Core Principles
Modified Murph workout as one group and stay together and pick up each other to get to the reps
Warmup Windmills and Motivators
Run
100 Dead Lift to Row with block or weights (goal 50 each pax)
Run
200 Team Merkens (goal 100 each pax)
Run
300 Team Squats (goal 150 each pax)
Run
400 Team American Hammers (goal 200 each pax)
Run
Pax in circle and Leg Hold while pax count to 60
Pax Hold plank while pax count to 60
COT
“Well That Escalated Quickly!” BB
Welcome
Mission
Principles
Pax
FNG: Bill “Oar” Ash TRIPLE RESPECT
(EHd by Flo)
Illini
Raven
Flo (Q)
Warmup
SSH
Squat
Windmills
Arm Circles
Progressively longer runs uphill to six stations. Two exercises per station.
Flutter Kicks & American Hammers
Merkins & Monkey Humpers
Squats & Lunges
Imperial Walkers & LBCs
Swings & Deadlifts
Burpees & Mountain Climbers
20 reps each (Burpees 10) then back to start and on to next station.
COR
NOR
Six was Raven
Named FNG
Announcements
Prayer
Backblast for the levy, 8/9/22
PAX: Isosceles, Zildjan, Lyman, Fossil, Venom, Coconut (Q)
Intro:
Mission
Core principles
The reason for doing ‘speedwork’
– push your VO2 max to new heights by exploring the deficit space
– give your body practice at running using greater extremes of your range of motion
– get an idea what it feels like to run faster than race pace, so race pace feels controlled.
THANG
Warm-up by running West to the water tower on 5th, S to 7th, then back east to 7th & Elm. Starting line.
4 intervals of ~0.4 miles doing the rectangle 7th&Elm>>7th&Locust>>6th&Locust>>6th&Elm then back to 7th&Elm. Go around the rectangle hard, then do the next straight as recovery, then hard again starting from the 2nd corner. Repeato till you’ve done 4 hard sections.
one more lap of the rectangle, doing a gradual build of speed with good form on the long straights, all the way up to top speed.
Warm-down same as warm-up but in reverse.
Stretching.
COT, Coconut 6
Backblast for the Wall 8/11/22
Warrior Games–grab a buddy and “BEAT THAT WALL”
PAX: Geppetto, Hannibal, Venom, Isosceles, Stark, Lincoln Log, Fossil, Coconut (Q)
Intro:
Mission
Core Principles
Description of the workout
– It’s a partner-relay-suicide of the stairs. there are 7 landings, and partners take turns doing the stairs to the next one, performing some reps, then back down to trade off.
Round 1: home base is at the bottom of the stairs. one partner goes Up the stairs, does Jungle Boi squats, then down the stairs for hand-off. The other partner goes up to the next landing, does more JBs, then back down. (2, 4, 6, 8, 10, 12, 14 JBs). While one partner is doing the relay leg, other is doing Merkins for 1st half, LBCs for 2nd half. When the partners trade out, they do 4 partner merkins for the ‘handoff’. The last leg, both partners run all the way up for the 14 JB squats at the top. end of round.
Round 2: top of stairs is home base. one partner goes down to first landing, does calf raises on the last step, then back up for hand-off. (4, 8, 12, 16, 20, 24, 28 sets). While one partner is doing stairs and calf raises, the other does dirty hookups (first 3 sets), then switch to heel-touch + leg raise. Hand-off between partners is 5 partner big-boyz.
Everybody completed both rounds at least once. Some good mumble chatter was had, and lots of stairs were climbed.
COT–Geppetto 6 (or 7).
Cake Walk Ruck/Run
– no runners today
Rucked down the walking path and back. Did some jogging along the way.
PAX:
Footloose – Q
Party On
Meatloaf
Chit Chat
Runt
Viper
Rudy
Doubtfire
Mercy
Reload
Sparky
Cinnamons
FNG – Five Below (EH’ed by Cinnamons)
Mission Statement
5 Core Principles
Countorama
Team Count: By 1’s and 2’s (1’s, 2’s and 3’s for add number of PAX)
The Thang:
30 reps of each exercise. Complete 3 exercises per round. Start at C7 pole. Complete 30 reps of first exercise. Run to C6 and pick up a cone. Do 30 reps of second exercise. Run to C5 and pick up a cone. Do 30 reps of 3rd exercise. Run back to C7. Pick up a cone. If finished early, pick up 6 and split reps. We completed all 5 rounds. Exercises listed below.
ROUND 1:
Burpees – Angle Grinders – Oh Hey’s
ROUND 2:
Box Cutters – Floyd Mayweather’s – Monkey Humpers
ROUND 3:
Peter Parkers – Stagger Merkins – Cherry Pickers Squats
ROUND 4:
Burpees – Merkins – Flutter Kicks (4:1)
ROUND 5:
Cross Reacher – Mike Tyson’s – Lunges (2:1)
COT:
Countorama
Nameorama
6 – Reload
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Wipers
Mercy
Sparky
Cinnamons
Chit Chat
Reload
Runt
Rudy
No white balloons were harmed during the execution of this beatdown.
PAX: malware, Heisenberg, Mulan, Fossil, Flo, Tupac, raven, deliverance, Casper, Woodstock
QiC Woodstock
Warmup
6 MoM
45 count plank
30 flutter kicks
30 plank jacks
30 lbc
30 imperial walkers
30 hillbilly walkers
45 count plank
Run 1 laps
45 squat hold
20 Lt Dan’s
30 calf raises
20 rocket squats
45 squat hold
Run 1 laps
45 low plank
30 merkins
30 curls (with occasional pause in the up position)
15 ovh press/15 air press
45 reverse plank
Musical cones round 1 attempt – no bueno
1 less cone than pax.
Start in the center with 3 burpees.
Run to a cone, do work, run to the center, burpees, run to a different cone, repeat.
When the music stops, run to the center, do 3 burpees, get to a cone. if you are not at a cone, you are out and do the penalty (infinity burpees)
1 cone will be eliminated each time until 1 pax remains.
Stopped that.
Ran around cones, when music stopped get to a cone. 1 pax without cone goes to center and does burpees until other pax finish work. Remove 1 cone, repeat (everyone back in). Keep removing cones until 1 left.
Raven with a fantastic 6.
2nd f – almost everyone came to lamplight for breakfast and coffee and laughs.
Backblast – August 13, 2022
AO: The Fortress – Grace Church – Perrysburg, OH
QIC: Geppetto
PAX: Ruckers: Casper, Flo, Oil Change, Malware, Woodstock, Geppetto, Soda Pop, Lego, Raven, Deliverance, Illini, Tupac
Runners: Van Gogh
Workout: Leadership Ruck – Slow Down
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Pre ruck/run before Woodstocks beatdown. We talked about ways to slow down our lives.
Questions for discussion:
1,What do you do to rest? What would you do if you had more time to rest?
2.How do escapist behaviors like constant scrolling through social media and bingeing television add to the problem of busyness?
3.What priorities keep you too busy to practice silence and solitude?
4.How does a hurried lifestyle impact our relationship with God? What happens to our spiritual lives when we’re way too busy?
NOR/COR/BOM: Malware was the six. Talked about his exercise journey and that he’s posted 9 times in August and is getting into a groove. Likes the group aspect of working out.
Prayers for Illini’s family member, those going back to school.
It was an honor to lead.
Backblast for the Foundry on 8/15/22
PAX: Landslide, Brown Bear, Jeggings, Bourbon, Woodstock, Lyman, Meatloaf, Coconut (Q)
Intro:
Mission and Core principles
THANG:
YHC arrived a few minutes early for a warm-up/setup lap. placed 8 station markers at 50m intervals around the track.
PAX were instructed to attempt to complete 8 laps, stopping for 8 reps at each station.
Stations were deconstructions of two favorites as follows
1- Groiners
2- Makhtar N’diayes
3- Plank Jacks
4- Absolutions
5- Jump Squats
6- Surfer Get-ups
7- Merkins
8- Burpees.
everyone gave a superb effort in what turned out to be a snotwoggler of a workout.
Nobody finished, but pax completed between 4 and 7 laps in time for a good COT.
BrownBear 6.
Honored to lead and put in work with some great dudes.
Pax: Phat Thor(q), Gepetto(6), huckleberry, bourbon, re-load, malware, hazmat, raven, better offer, oil change, Illini, gulliver
We started out at 5:30(still reading the mission statement), but had to double back to pick up a 6 coming in hot. Goal was 5k and we made it a couple minutes late which also included a bear crawl up hood park hill in honor of Geppetto’s birthday, and 43 merkins over at the levy. Good time and coffee followed after (thanks raven).
Backblast for the Levy on 8/16/22
PAX: Van Gogh, Venom, Jennay, Stark, Spaulding, Zildjan, Landslide, Fossil, FNG (Dovetail), Lyman, Doubtfire, Coconut (Q).
YHC always has trouble sleeping the night before a big event. Why is a Tuesday run beatdown a big event, you ask? Because this was the final week of the 6w 5K-SEASON challenge. PAX have been putting in the work, and today it’s time for the payoff. So after waking up every half hour or so starting around 2, YHC had enough by 4 and decided to go chalk the course.
A brief recap of things–
Week 1 we ran the 5k to establish a baseline time.
Week 2 we did aerobic base training–something a runner is *always* doing, but needs attention when building up to a goal.
Week 3 was drills. running with good mechanics makes the effort more efficient
Week 4 was strength/hills. pushing into a little bit of the anaerobic zone to challenge our bodies for growth
Week 5 was speed. know what it feels like to run faster than race pace, and race pace will feel controlled.
So here we are at week 6. repeat the same 5k as week 1.
INTRO: Mission and core principles. Welcome our FNG.
Warmup: 5th st to the water tower, left up to 7th, left over to Elm for the start.
THANG:
the 5k goes from 7th&Elm to 7th&Maple, then right down Maple to S. Boundary. Right and back over to Elm. Right and north on Elm back to the start. (big rectangle) Then right on 7th again, but this time just to Locust. Right onto Locust and down to Boundary again. Right, and Right on Elm again, and finish in front of Toth Elementary school. Having lots of extra time to set-up, arrows were placed at all the relevant corners, and the finish was marked clearly with a light.
After the warmup, the start was a little chaotic, with Stark rabbiting out at a blistering pace before most of us had our watches on. but we all got going and set out to see what we could do.
Guys pushed. Guys fought within themselves. Guys used their newfound skills. Guys improved.
TClaps to the PAX who were there for all 6 weeks and earned themselves huge improvement.
– Lyman, after a brief run-in with the 5-0 knocked ~2 min. off his original time, running completely solo.
– Venom beat his baseline by over 3 minutes, pushing his performance convincingly under the 30-minute barrier!
Several PAX made it for 4 or 5 of the sessions, and rounded things out today with great runs.
We warmed down back to the Levy for COT where YHC had such a full heart from seeing guys crush it…had a hard time naming our FNG (Dovetail–does furniture making as a hobby). So honored and humbled to have been able to lead this informal season of run-training.
COT-Landslide 6
QIC: Fat Amy
PAX: Barney, Cinnamons, Mercy, Re-Load, Viper, Silver Surfer, GMO, Rudy, Doubtfire, Hannibal
F3: Fitness Fellowship Faith
Mission Statement
5 Core principles: Always Free, Outdoors, Open to all men, led in a rotating fashion by a peer, and ends in a circle of trust
Warm-up: Grady Corns in Cadence
The Thang: Knights Ladder
Split into 2 teams of 5
Four Cones placed 15 yards apart with increasing reps on them them
Team members move through the ladder with reps 5, 10, 15, & 20 at each. Stop at each cone on the way back down the ladder.
One team member stays back to do Squat Thrusters or over head presses with a block. Swap out as needed.
5 Rounds of Exercises:
1. Merkins
2. American Hammers
3. Donkey Kicks
4. Crab Cakes
5. Smurf Jacks
EMOM: 5 burpees every 5 minutes – everyone stop and BURPEE!
COT:
Count O Rama
Name O Rama
6: Rudy – F3 is way better than P90X to recover from a stroke.
Announcements – IPC is around the corner, Q school in 2 weeks, and fill the Q schedule
Prayer – Prayers for a safe start back to school and multiple family pet deaths recently
F3 Grantland
8/17/22 at 5:30 am
1 & 6
PAX:
Lonzo
Soda Pop
Isosceles
Phat Thor
Lincoln Log
Fossil
Illini
Peach
Nitrous
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Illini
Backblast – August 17, 2022
AO: Field of Dreams – Rolf Park – Maumee, OH
QIC: Geppetto
PAX: Geppetto, Dutch, Bourbon, Raven, Doubtfire, Casper, Hannigan (FNG), Re-Load, Leia, Cinnamons, Landslide, Woodstock, Hannibal, Lyman, Party On, Rudy, Charlotte
Workout: The Dan
We had an FNG this morning so I focused the Mission and Principles on him.
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Warmup – in cadence
Side Straddle Hops (20)
Mountain Climbers (20)
Windmills (10)
The Thang:
Mosey to soccer field nearest Turnpike/Cass Rd
Six cones (stations). Four corners of the soccer field and on each side of midfield.
Station one: Burpees
Station two: Squats
Station three: Lt. Dan’s
Station four: Merkins
Station five: Big Boy Sit Ups
Station six: Lt. Dans
10 reps each station, then a lap around the field after completing all six stations, then increase count by two reps each cycle.
Count o Rama – Seventeen
Name o Rama
The Six – Party On – Got his name because he likes the movie Wayne’s World.
Announcements: Q School at Gauntlet (Rivercrest Park) on Aug 27th.
BOM w/prayer: Prayers for kids, teachers, parents, etc heading back to school
Spreadsheets from the Gloom: Awesome to see 17 PAX out at FoD! Honor to lead!
Steely Dan Playlist:
FM
Black Cow (Hannibal request)
Peg
Kid Charlemagne (Lyman request)
Dirty Work (Raven request)
Do It Again
A beautiful morning that felt a little like Fall. A full moon cast a beautiful shadow from the Whitehouse water tower on the outfield of the baseball diamond. We moseyed with our coupons to the open space and got to The Thang:
This beatdown was titled: Real Simple. But not Real Easy.
It consisted of two exercises and 3 modes of transportation. Two cones were placed 45 yards apart and pax performed 1 manmaker at cone one followed by 1 Captain Thor at the other. Each time they visited each cone they added a rep of that exercise. the mode of movement was rifle carry from cone 1 to cone 2 and the return trip was either a Harambe or murder bunny. So, as you can see, this was a really simple beatdown attended by 22 pax including 6 FNG’s.
QIC: Doubtfire
Pax:
Hannibal
Alcatraz
Rudy
Stark
Footloose
Viper
Waldo
GMO
Mr. Anderson
Barney
Reload
Cinnamons
Illini
Chit Chat
Apollo
Manchester
FNG Bryan Shinaver “Oil Slick”
FNG Henry Diettrich “Agassi
FNG Drew Diettrich “Liverpool”
FNG Adam Passino “TI-85”
FNG Sam Frisch “Floppy Disc”
FNG Kyle Mossbarger “M. Night”
Ended in typical F3 fashion with:
COR
Six-Stark
NOR
Announcements
Prayer
PAX: Manchester, Fat Amy, Footloose, Lonzo, Stalker, Meatloaf, Mercy (Q)
Murph – 1 mile, 100 pullups, 200 merkins, 300 squats, 1 mile.
It’s more like 1.2 Miles at MC2 – so almost 2.5 miles of running.
It was a club Murph Tuesday. Moon was shining brightly, and we are losing our long days of daylight.
COT
Q — Paul “Everest” Petrillo
Brian “Ponzi” Coil
Pana “Chit Chat”Papalompros
“Red Baron”
Rick “Huckleberry” Thielen
– 25 reps each-
-Burpee
-LBC (Little Baby Crunches)
-Presses (block)
-Mountain Climbers
-Swing (block)
***__________run lap_____________******
-Lt Dans
-Rows (block)
-Clock Merkins (qty 5 @ noon, 3,6,9,midnight)
-Step Ups /Jump Ups
-American Hammers
***_____run lap_____________******
-Curls (block)
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Supermans
-Dips
-Bulgarian Squat (foot on bench)
PAX Mercy, Lonzo, Footloose, Meatloaf, Landslide, Charlotte, Woodstock
QiC Woodstock
Hold and switch; group is the timer. Run across court and back after each exercise round.
10 count.
Next round.
This is relentless!
1 – holds plank / 10 pickle pounders, then switch
2 – squat holds /10 jump squats
3 – 6″ hold / 10 2 is 1 flutter kicks
4 – Low Planks/ 10 plank jacks
5 – hold high dip, 15 dips
6 – incline hold, 10 incline merkins
7 – hang from bars, 5 pullups
8 – Hands up / 15 overhead claps
9 – hands out / 15 air press
Run 1 lap
COT /Mercy was 6
Charlotte going to grad school, kids going to school.
The wall was a success 18 men showed and worked hard. We did calisthenics and ran the steps.
Michael Illini Laesch Q
Matt Stark Yarder
Tommy Callahan Geary
Bob Raven McCart
Michael Doubtfire Dushane
Jamie Reload Keil
Alan Coconut Davies
Billy Hannibal Stark
Eli Oilchange Reichenbach
Eric Isosceles Puffenberger
Dan Vangogh Miedema
Eric Venom Kinor
Jake Jennay Wittmer
Yogi Malware
Rick Huckleberry Thielen
Todd Nitrous Armbruster
Jessie Fossil Miller
Tony Lincolnlog Hiss
“By the Numbers” Workout @ La Biblioteka on 08/18/2022
Pax: Ponzi(Q), Everest, Lonzo, Dinghy
Mission and Core Principles
Modified “All About the Benjamins” workout goal 25 reps
Warmup Windmills and Merkens led bty Lonzo
Part 1 Workout:
25 reps of each: Imperial Walkers, Big Boy Situps, Merkens
RUN
Part 2 Workout:
25 reps of each: Mountain Climbers, Mike Tysons, Burpees, LBCs, American Hammers
and as a group we saw Dinghy and roped him in to the workout during Burpees
Part 3 Workout:
Repeato above reps but this time each person will do lunges down and back on the lawn while the group does rep of the above exercises in the previous order of round 1
Run
COT
Pax
I-beam
Springs (FNG, Owen, credit to Manchester)
Floppy Disk
Agassi
Alcatraz
Manchester (the 6)
Slider
Vespa
M. Knight
GMO
Doubtfire
Apollo
Footloose
Hannibal
Re-load
Fat Amy
Mercy
Cinnamons (Q)
The beatdown:
Mission and 5 core principles
Warmup in cadence: 15 SSH and 10 chain breakers
The thing: Split up into groups of 4 or 5 and Broad jump burpeed in rotating fashion from the library parking lot to the base of the sledding hill (0.264 miles away). As a team, one person was broad jump burpeeing while the others lunge walked behind and we rotated when necessary. In addition, every 2 mins the timer went off and you were allowed 15 secs of bear crawls to help a quicker advancement along the trail. Once the first team reached the end, they jogged back and picked up the 6 and we all ran to the hill together.
At the hill, again in a rotating/circle fashion we continued burpees as a group and when you were not the one doing burpees you “rested” with core. So, you did some leg lifts, flutters, or plank, etc… until it was your turn. Also, ever 3 mins the timer went off and as a group you ran up and down the hill and then returned to the burpee cycle. We did that for ~12 mins and then we returned to the parking lot doing Broad jump burpees, lunge walks, and bear crawls in the same we we got to the hill.
COT, Manchester was the 6th, and ended in prayer.
– Cinnamons out!!
8/20/22 Ruck BB:
Meatloaf, Lego, 5 Below, Brexit, Cinnamons, Rudy, Doubtfire, Footloose, Solo, Mercy, Odouls, Re-load, Party-On
Beatdown BB:
RFudy, Field-n-Stream, Fat Amy, Meatloaf, Doubtfire, Cinnamons with Belty McChampion, Coconut, Re-Load, Footloose, Mercy, Brexit, Party-On
FNG- Brett Lafaso “Road Rage”
QICs – Stark and Spaulding
PAX – Mulan, Fossil, Charmin, Falling Water, Heisenberg, Peach, Callahan, (FNG from Mulan) Mark “Fender Bender” Potter, Raven, Isosceles, Huffy, Soda Pop, Malware, Hoser, Fat Thor, Deliverance, Casper, Landslide, Huckleberry, Flo, Jennay, (FNG from Raven) Evan “Dr. Mario” Schuler (spelling?)
The Thang
Set two circles. One smaller and one bigger around first. Postion PAX in teams of two. One on the inner circle on on the outer circle. They will be competing with each other during each round.
9 rounds, 4 mins each, 25 reps of that rounds exercise then run from your start cone to opponents cone and back. Whomever had the higher rep count after 4 minutes moved to the outer circle then they rotated clockwise for next round. Then new partners would compete together.
1.) Jungle Boy Squats
2.) Big Boys Sit Ups
3.) Skaters
4.) Hill Billys
5.) Smurf Jacks
6.) Super Mans
7.) Monkey Humpers
8.) Flutters
9.) Bonnie Blaires
The workouts Spaulding and I CoQ are always fun to get together and prep for. We make our ideas better. This one was one of our best IMO. PAX of all fitness levels could compete 4 mins at a time. Switching partners was great to share a short bonding period. Lots of high fives as they competed and passed each other on the run between cones. And 24 PAX showing up made this workout a blast.
COR, NOR, Heisenberg with his wise words as our 6.
Always an Honor
Always a Pleasure
~Stark (and Spaulding)
Leadership Ruck: Phat Thor(q), jennay, isosceles, Callahan, Casper, raven, deliverance(6), malware, huffy, oil change, sodapop, falling water, Flo
Topic of discussion:
What is your end goal in life? What is our purpose?
How to we get there?
How can we stay confident in our purpose?
What is our definition of success?
This stemmed from the book ‘living with a seal’ about David goggins. Full of a lot small truths about living for something greater, knowing your purpose, staying confident in it and not straying.
Runners talked about porpoises…(jennay, iso, Callahan)
Pax: Stark, Meatloaf, Landslide, Woodstock
QiC Woodstock
On the track, 10 yard splits. Start at base line with 10 thrusters/10 curls, then run to:
Odd yard lines – hr Merkins (10)
Even yard lines – jump Squats (10)
All the way to opposite goal line. At far goal line do 10 absolutions/10 burbees
Finish lap. Repeat for 12 minutes
Round 2 trip is:
Odd – plank jacks shoulder taps
even – Bonnie Blair (10 2 is 1)
Finish lap. Repeat for 12 minutes
Odd – curls
Even thrusters
Down and back. 7 minutes.
14 total at Camelot today for the round table beatdown.
Q: Hannibal
Doubtfire
Viper
Party On
Sawdust
Mercy
Manchester
Barney
I-Beam
GMO
Cinnamons
Vespa
Slider
Re-Load
12 stations:
Flutter Kicks
Merkins
Big Boy Situps
Rows
Curls
Lunges
Squat Thrusters
KB Swings
Dips
Tri-cep extensions
jump rope
Lt. Dans
One PAX ran 20-ish yards did 2 burpees, 20-ish more 4 burpees, 20-ish more 6 burpees, ran back then we rotated stations.
We had 8 great young men attend our little run group today. They were Jake Jenny Wittmer, Josh Woodstock Brown, Jessie Fossil Miller, Alan Coconut Davies, Dan Van Gogh Miedema, Jeff Spaulding Lonsbrough, Jake Zildjian Gressman and the Q, Mark Landslide Trimble. We just ran Landslide’s Loop which takes us into Maumee. We ended in a circle of trust.
Sir William Wallace Ruck BB
Welcome (1 FNG)
Mission
Principles
Pax:
Guardian
Re-load
Ten Pin (FNG)
Brown Bear
Jeggings
Huffy
Oar
Geppetto
Illini
Reset
Hannibal
Raven
Flo (Q)
Rucked 2.5 miles with significant elevation change and sharing of coupons. Some chatter on famous quotes by Sir William Wallace (1270-1305 AD). Executed on August 23, 1305 for treason against the king of England Edward I.
COR (13)
NOR
SIX: Huffy
Naming of FNG
Announcements
Closed with prayer
Aye! ⚔️ ISI
Tuesday Murph at MC2
Beautiful morning. 56*F; a precursor to Autumn. Sunrise just barely visible at the COT.
Q: Doubtfire
Pax:
GMO
Hacksaw
Mercy
Meatloaf
Lonzo
Viper
Isosceles
Stark
The thang: we Murphed!
COR
NOR
Six: Lonzo spoke of the importance and impact F3 can have on our 2.0’s.
Backblast for the Gauntlet 8/22/22
PAX: Oil Change, Geppetto, Peach, Callahan, Jennay, Spaulding, Lego, Venom, Illini, Fossil, Huckleberry, Joe Kizer FNG (Guardian), Coconut (Q)
Intro: Mission and core principles
The mission of F3 is to plant, serve, and grow small workout groups for men, to re-invigorate male community leadership. There are 5 core principles.
F3 workouts are:
– Always Free
– Open to all men
– Held outdoors, rain or shine, heat or cold,
– Led in rotation by members of the group, no training or certification necessary
– Ended with a circle of trust. (COT)
Emphasis on point 4. Men should step up and try out Q-ing. Black Swamp is a vibrant region, with high standards. But, this shouldn’t deter men from taking a risk and signing up for a Q. with 100+ active PAX and 20 AOs–it’s roughly 80 workouts a month. Nobody should be q-ing more than about 3x/month. Yet, this is Coconut’s 7th Q in August.
THANG:
Lucky 7s.
Ante: 1 coupon of the PAX choice.
Warm-up.
7 SSH IC
7 Windmill IC
7 Curl Press IC (+1 bonus)
7 chainbreaker IC (+1 bonus)
Rifle carry to the workout scene.
Used the parking lot to set up 2 workout areas, 7 parking spaces apart.
77 reps in area 1, movement to area 2, 77 reps in area 2, movement back to area 1. repeato.
round1
77 curl-presses, leave your coupon standing there
Dragon walk to area 2
77 jump squats
Pendulum back to area 1
round2
77 block/plate/KB swings
Dragon walk to are 2
77 big boy sit-ups
Pendulum back to area 1
run 7 laps of the parking lot.
COT. Geppetto was the 6, talked about invigoration with so many new guys showing up these last couple months. Talked about upholding through the flux.
FNG got named Guardian, being a lifelong fan of the Cleveland baseball team, as well as looking ahead to ‘getting hitched’ here in a couple months.
Honored to lead, even though i kinda felt like dealing out some punishment for 7 Qs in a month. It was all in love.
PaX: stark, jennay, Callahan, fossil, Illini, venom, peach, raven
Q: Iso
I shaped set up. You did 10 reps of prescribed movements at each of the 4 cones, but a cone was placed at the inflection point of the U and you had to do 20 squat thrusters. Oh yeah, you murder bunnies around the U and rifle carried back.
PAX: Red Baron, Illini, Re-Load, Doubtfire, Solo, Everest, Patriot, Mercy, Ponzi, Huckleberry, Flo, 2.0 FNG “Rudy 3.0”
QIC: Lonzo
All Warmup’s
Other PAX had an opportunity to do their favorite warmup before we got into mine..
Windmills
3 count jump squats
Shoulder tap merkins
Squats
Mosey to Nagoya and back
Motivators 7 count (the way God intended)
Moroccan night clubs
Flutter kicks to 50 in cadence
150 curls OYO and help others to finish when done
Kevorkian run 2 laps around
Jack webbs merkins and presses 1 and 4 to 10 and 40
Finished with AMRAP Squats to 6:55
COT, NOR, Solo was the 6. We got to name a 2.0 Flo’s grandson, Rudy 3.0 because he likes Norte Dame and Rudy 2.0 was used already.
Closed with a prayer for all those that are sick and need help
4 Corners
PAX: Woodstock, Lonzo, Cinnamons, Charlotte, Footloose, Gepetto, Isoceles, Spaulding, Hacksaw, Hannigan, Casper, Landslide, Mercy (Q), Brexit
5 core principles, Mission, Beatdown explanation. Split up into 2 teams.
4 cones, in a large square. 1 cone in center.
1 exercise assigned to each cone. Always 2 Burpees at middle cone.
Do 5 reps at first cone, run to middle – 2 burpees. Run to second cone. 5 reps, then middle cone – 2 burpees. Repeat for 3rd and 4th cones. After 5 reps at all 4 cones, plus all burpees in between. Draw card from deck and put in box. Then Do 10 reps at every cone, plus 2 burpees at middle cone. After 10 reps at each cone plus the applicable 2 burpees, do 15 reps at each cone, then 20 reps at each cone. 2 Burpees at middle cone in between each corner cone.
After completing the rounds of 5,10, 15, and 20, repeat – start back and 5.
First half exercises – Sit-ups, merkins, Mike Tyson, Squats. 2 burpees at middle cone after each corner cone.
Half time
Second Half exercises – flutter kicks (2 is 1), Lt Dans, Air Press, hand release merkins, plus middle cone burpees.
Half time came when all the cards were drawn. Face cards = 3 points, Number cards = 2 points, Ace and Joker = 1 point. Team 1 won first half 64-54
Time was called on the second half, and Team 2 won second half by 6 points. (I forget final score)
This beatdown went very well. This format lends itself to much modification – rep counts, rounds, and exercises can all be adjusted. Music at middle cone, plus competitive aspect made this beatdown fun. 14 strong, for a fun beatdown.
You can thank Cinnamons for getting wet in the grass. He insisted sit-ups be included.
COT
Fantastic beatdown this morning: 14 pax there:
Phat Thor(q), GMO(6), Fossil, Bourbon, Hannibal, Huckleberry, Guardian, Re-Load, Lincoln Log, Sodapop, Doubtfire, Ten Pin, Illini, Peach,
Stretched for the beginning part: Windmills, Weed Pickers, Chain breakers,
Did a mosey around the parking lot
Work:
25 Front Raises
50 Rows
75 KBS
100 Curls
125 Shrugs
150 Calf Raises
Cool down lap. Bourbon was the only one to complete the whole set and repeat. Kudos to him.
Announcements:
Q school on Saturday, Part 2 Push workout at the Yard.
Pax: malware, ten pin, soda pop, venom, Hannibal, Bourbon, Doubtfire, fossil, Jennay, Lincoln Log, Woodstock
QiC Woodstock
Warmup with cadence core work
Thang:
4 stations, 7 minutes tabatta style (40/20)
40 seconds AMRAP, 20 seconds “rest”
Station 1
40 seconds repeat sets of 7 v-ups & HR Merkin
“Rest” up first 1/2 of stairs
Station 2
7/7 box jumps & burpees
Lunge walk across pavilion
Station 3
7/7 Australian Merkins & Bonnie Blair’s
Run up lower ramp
Station 4
7/7 monkey humpers & pickle pounders
Up 2nd half of stairs
Jennay with the 6.
Q School Saturday!
Pax: Phat Thor(q), Odoulls(6), mercy, re-load, raven, Illini, coconut.
This was day 2 of weights. All focused on push muscles:
50 shoulder press
75 dips
100 wide arm merkins(use those chest muscles)
125 goblet squats
150 chest press on ground
175 calf raises
Run to the end of marina in between sets(10/15/20/25/30/35)
Fantastic time by all, especially YHC counting demo reps per his perogative…
QIC – Stark
PAX – Stalker, Cinnamons, Brown Bear, Spaulding, Huckleberry, Footloose, Geppetto, Lonzo, Jeggings, Landslide
The Thang:
Kingslayer
2 circles, one small, one bigger around the first. Distance about 30 feet apart. 4 min rounds. After each rep count for that exercise you run between cones on the rings of the circle and repeato. Highest rep count after 4 mins becomes king and take place in the center for the next round as our king to chase.
1.) Diamond Merkins (20 reps) – Cinnamons
2.) Smurf Jacks (20 reps) – Cinnamons
3.) Mountain Climbers – 2 is 1 (20 reps) – Lonzo
4.) Mike Tysons (10 reps) – Cinnamons
5.) Ninja Squats (20 reps) – Stark
6.) Kick Through (10 reps) – Stark
7.) Burpees (10 reps) Stark by half a burpee over Cinnamons
If you want to get faster run with faster men. Leave your ego at the door and keep pushing!
COR, NOR, Stalker with a powerful 6. Strong reminder to us husbands on how much we have yet to learn and the sacrifices we have yet to give.
Always an Honor
Always my Pleasure
~Stark
WEBSITE POST:
Mission Statement
5 Core Principles
Countorama
The Thang:
Complete reps of the following exercises. All with a block. Some with a shovel.
All exercises 5 reps each. Then 10 each. Then 15-20-25 each.
WITH SHOVEL:
Overhead press
Bent over rows
Curls
Angle merkins
Cool Down: in cadence
Manmakers
Arm Circles
Imperial Walkers
NO SHOVEL:
American Hammers (2:1)
Squats
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Reload
Doubtfire
Mercy
I-beam
Chit Chat
Alcatraz
Aggasi
Vespa
Oscar
Wicked
Bourbon
Apollo
Cinnamons
M. Night
Waldo
GMO
Manchester
08-29-2022 – Rollin’ with the Homies (and FNG’s):
Date: 08/29/2022
Time: 6:30 – 6:15 AM
Location: Fassett Junior High School, Oregon, OH
Q: Bourbon
PAX: 16 Total (including 4 FNG’s) – Raven, Geppetto, Illini, Hannibal, Deliverance, Coconut, Chubbs, O’Doul’s, Bull (DR from Toledo), Cobra Commander (DR from Toledo), The Situation (DR from Toledo), Joules (FNG, EH’d by Deliverance), Go Fish (FNG, EH’d by Raven), Armstrong (FNG, EH’d by Deliverance), Fortnite (FNG, EH’d by Bourbon and O’Doul’s), and Bourbon (Q).
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
The Thang:
• Start with Side Straddle Hops (25) in cadence
• Rollin’ with the Homies (and FNG’s):
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints (from one set of cones to other and back)
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Big Boy Sit Ups
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Cobra Commander.
• Announcements
• COT / Prayers and Intentions
QIC – Stark (20.30)
PAX
Cinnamons – 19.51
Isosceles – 24.10
Hacksaw – 27.28
I beam – 34.33
All in – 29.23
Meatloaf – 33.33
Mercy – 30.25
Charlotte – 33.08
Reload – 32.04
Rudy – 36.36
Lyman – 38.20
The Thang:
IPC week Zero!!!!
Coe – 5 rounds:
20 thrusters
20 merkins
Brenton – 3 rounds:
100 foot bearcrawl out
100 foot burpee broad jump back
Perform 3 burpees and then 5 broad jumps
Coe – 5 rounds:
20 thrusters
20 merkins
COR, NOR, Hacksaw back in action with the IPC as our 6!
Always an Honor
Always My Pleasure
~Stark
Hey all come to the yard. I’m holding a class on pushing tears back into your eyes. Just bring yourself. It will be all Brody weight exercises.
Pax: GMO, Viper, Doubtfire, Manchester, Barney, Vespa, Party On, FNG Black Dog (EHd by Doubtfire), Woodstock
QiC Woodstock
IPC week 0 Coe Sandwich
Viper was the 6.
Q School Ruck
Pax: Raven, Deliverance, Illini, Charmin, Jennay, Hazmat, road rage, malware, oil change, Gepetto, Soda Pop, Nickel and Dime, Solo, Stark, Flo, Doubtfire, Landslide, Lego, huffy, reload, Rudy, Meatloaf, odouls, Runt, Hannibal, valiant, isosceles, Hightower, Woodstock, Casper
Co-QiC: Casper, Woodstock
Excellent discussions were had on the 4 quadrants. Big assist from Stark and Gepetto with fostering and guiding conversations.
Q School
PAX: malware, wipers, Hannibal, Casper, fossil, Lego, road rage, Charmin, reload, chit chat, Doubtfire, Mulan, solo, Deliverance, raven, runt, isosceles, Landslide, fender bender, Meatloaf, Rudy, huffy, Soda Pop, Chanel, peach, Gepetto, Stark, valiant, Jennay, flo, illini, hoser, Heisenberg, Hazmat, Woodstock.
QiC: Woodstock
We learned today. Simple but effective beatdown and “OTJ” for being a q followed by solid sit down school and 2nd F. Huge shout out to Lego, Doubtfire, Isosceles, Stark, Landslide, Soda Pop, Malware, and anyone else who played apart in the planning, execution, and refreshments.
Powerful morning gentlemen, hopefully you learned as much as I did. All mistakes were mine and all credit goes to you all that put in the work!
Mental health IS health, so be on the lookout for Gepettos posting about men’s mental health breakfast coming soon!
Woodstock out.
Mission
5 Core Principles
It’s Tuesday… we do the Murph.
Started on time and we all ran together to Keener. First time we’ve been able to do this that I know of. I think the fastholes were too busy mumblechatting with the FNG. Yes…. an FNG showed up to do the Murph. It was a slow day for Club Murph. I think we need to find a new DJ, although, I guess since we never bring the music we shouldn’t complain. There was lots of discussion about poop today. {showing signs of old age, I guess}.
Countorama
Nameorama
Named the FNG
Prayer
PAX:
Footloose – Q
Lonzo
Lyman
Gulliver
Fat Amy
Doubtfire
Rudy
Mercy
FNG: Major Tom (eh’d by Krabby Patty!!!)
Backblast – August 30, 2022
AO: Lower Necropolis – Perrysburg, OH
QIC: Geppetto
PAX: Flo, Brown Bear, Ten Pin, Re-Load, Geppetto, Lego, Oil Change, Illini, Guardian
Workout: PT Ruck
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
2×2 ruck under the MAU/PBG bridge into Orleans Park. Because of yesterday’s storms we encountered some fallen branches and even an entire tree blocking the walkway.
Grounded rucks at Orleans Park. Ten minutes of PT. Ten squat thrusters w/ruck at one end. Run 50 yards, 5 burpees at the other end, run back. Repeato until time is called.
Rucks on, 2×2 ruck along river down to The Wall, up the stairs and then rucking at street level back to Orleans Park and then onto Lower Necropolis.
Count O Rama – Nine, Name O Rame, The Six – Oil Change. Got his name at Fortress because he said he uses exercise as “maintenance”. Keep coming back because he never regrets getting up and working out but does regret when he misses.
We held Al Gore and did a circle of 44 alternating squats to celebrate Brown Bear’s birthday.
Announcements – Iron Pax Challenge has begun
Prayers – Mya, Brody and Cadence
Spreadsheets from the Gloom: Light rain during the ruck, PAX put in some good work. YHC fell down when I missed the sidewalk while talking to Oil Change about OSU vs ND. Need to stay focused! LOL.
It was an honor to lead.
Thanks to the 5 men that joined me at the Levy this morning: Alan “Coconut” Davies, John “Woodstock” Brown, Dan “VanGogh” Miederma, Mark “Landslide” Trimble and Paul “Phat Thor” Devine.
Lawn Bowling Frame 2
Q: Doubtfire
Mission Statement
Five Core Principles
Greeting
We had a special guest in town from Annapolis (Chew Toy) as well as two Kotters, plus we had a fly-by from Munson, (whom Doubtfire has desperately been trying to Kotter) in the parking lot as he finished up dinner with his M.
Pax:
Mercy
Red Baron
Huckleberry
Thai Guy
Ponzi
Lollipop
Everest
Chew Toy
Brockavitch
Illini
Doubtfire
The Thang:
We played bocce ball again.
We counted off into four teams, each team had two balls. Teams threw their colored bocce balls one at a time toward the “stone” and the team with the closest ball to the stone won that round. Going into the final round the score was: Team One-2, Team Two-2, Team Four-2 and Team Three-Zero. On the final round Team Chew Toy nudged out some other team in a controversial measurement for the championship.
The rules of the game were such that the winning team of each round got to choose from a list of exercises which one the three losers had to perform (25 reps) and the winning team also got to choose which exercise they would perform. Then to add a bonus, all losers had to run a lap whilst the winners held Burt Reynolds.
We managed to get through 7 rounds.
Endex
COR
NOR
Six “Lollipop”
Announcements
Prayer
SURPISES BEATDOWN
*Guest Q Chew Toy
Intro, Principles, Mission
PAX: Chew Toy(Q), Bourbon, Doubtfire, Reload, Gulliver, Mercy, Woodstock, Lonzo, Footloose, Hannigan, Lyman, Landslide, All In, Hacksaw, Party On, Raven
The Thang:
Warmup in cadence.
Using the path along the perimeter of FOD, there were 4 stations. 20 merkins, 10 pull-ups, 15 lunges 2 is 1, big boi situps. Upon completing the loop, at the starting point PAX had option of sprints to entrance and back – sprints are running faster than the pace running around the perimeter OR lunge walk with sandbag to island and back.
There was too much running. but it was good to have Chew Toy back in town.
COT
Backblast – August 31, 2022
AO: Grantland – Perrysburg Rotary Park – Perrysburg, OH
QIC: Geppetto
PAX: Lincoln Log, Ten Pin, Soda Pop, Fossil, Nitrous, Huckleberry, Peach, Guardian, Geppetto, Illini
Workout: Face Value
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
The Thang:
Mosey to the “Geppetto” tree and back as a warmup
Deck of Cards workout
A-5: Add a one to the front
6-9: Double the value
10-K: Face Value
Round one 10 minutes
Heart – Hand Release Merkins – 34 total
Diamond – Mountain Climbers – 94 total
Spade – Squats – 42 total
Club – American Hammers (2:1) – 44 total
Run to tree and back
Round two 10 minutes
Heart – Freddie Mercury’s – 0 total
Diamond – Bonnie Blairs – 63 total
Spade – Burpees – 14 total
Club – Plank Jack Shoulder Taps – 52 total
Run to tree and back
Round three abbreviated eight minutes
Under the Pavillion
Hearts – Step ups/box jumps – 58 total
Diamonds – Dips – 14 total
Spades – BBSU – 52 total
Clubs – Decline Merkins – 0 total
467 total exercise reps
Gather at the flag for:
Count o Rama – TEN!
Name o Rama
The Six – Nitrous – EH’d by Heisenberg. Named by Heisenbery because he was his dentist for 20+ years. Lives across the street from Fossil and workouts are the only time they see each other. LOL. Saw Genesis is 1976 (three years before my birth). He likes working out outside. Can’t remember the last time he worked out indoors. Aye!
Announcements: IPC in full swing. Still time to sign up. Check MC.
BOM w/prayer:Prayers for Brody, Cadence and Carly.
Spreadsheets from the Gloom: High 50’s light breeze. Honor to lead this morning.
Playlist: You Can’t Hurry Love – Phil Collins, Easy Lover – Philip Bailey feat. Phil Collins, Invisible Touch – Genesis, Take Me Home – Phil Collins, Sussudio – Phil Collins, In The Air Tonight – Phil Collins, Something Happened on the Way to Heaven – Phil Collins, I Don’t Care Anymore – Phil Collins, Don’t Lose My Number – Phil Collins
Yes! The Geppetto 🌳 tree!! It will be a thing from now on.
Today was a great day thanks to the men who showed up.
(Q) Michael “Illini” Laesch
(Site Q) Bob “Raven” McCartt
Joe “Guardian “ Kizer
Dan “Van Gogh” Miedema
09/01/2022 – IPC Week 0 at Wakanda:
Date: 09/01/2022
Time: 4:45 – 5:30 AM
Location: Wakanda – Maumee High School
Q: Bourbon
PAX: 9 Total – Gulliver, I-Beam, Party On, Woodstock, Bunyan, Fat Amy, Coconut, Cinnamons, and Bourbon (Q).
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
The Thang:
• Link to the details of Week 0: https://f3greenwood.wordpress.com/2022/08/28/2022-ironpax-challenge-week-0/
• Full Version:
o 5 rounds – 20 Thrusters, 20 Merkins
o 3 rounds – 100 ft Bear Crawl, 100ft Broadjump Burpees
o 5 rounds – 20 Thrusters, 20 Merkins
• Modified Version:
o 5 rounds – 20 Goblet Squats, 20 Modified Merkins
o 3 rounds – 100ft Mosey, 100ft Lunge Walk
o 5 rounds – 20 Goblet Squats, 20 Modified Merkins
• Results:
o Woodstock – 18:46
o Cinnamons – 18:48
o Bunyan – 20:56
o Coconut – 22:55
o Bourbon – 23:48
o Fat Amy – 24:28
o I-Beam – 28:46
o Gulliver – 29:01
o Party On – 35:31
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Fat Amy.
• Announcements
• COT / Prayers and Intentions
“Lyman’s Two-Year Anniversary”
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Coconut, Party On, Bourbon, Charlotte, I-Beam, Footloose, Lonzo, Cinnamons, Krabby Patty, Doubtfire, Rudy, Fat Amy, Woodstock, Landslide, Gulliver, Lyman (QIC)
Warmup:
24 Side-Straddle Hops
Mosey around the island
The Thang:
Four rounds of competition, using one team as the timer while the other team did work for points. We split into two teams. Some men were already exhausted from doing IronPAX prior to the workout; these guys seemed to be evenly distributed between the two teams. In each round, one team did 24 reps of an exercise while the other team two exercises, switching between the two, starting with 2 reps of exercise 1, 4 reps of exercise 2, 6 reps of exercise 1, 8 reps of 2, etc. Cumulative total of the last round completed was tallied for the score. Here are the rounds.
Round 1 Timer: 24 Burpees. Other team did Big Boi Sit-ups and American Hammers 2:1
Round 2 Timer: 24 Absolutions. Other team did Merkins and Superman Pull-backs
Round 3 Timer: 24 Lt. Dans. Other team did Jump Squats and Bonnie Blairs 2:1
Round 4 Timer: 24 Spider-Man Merkins. Other team did Pickle Pounders and Monkey Humpers.
Team 2 won rounds 1 and 3. Round 2 ended in a tie. Team 1 came back and blew away team 2 in Round 4 to win the total contest.
Ended with a round of Hurricane Hoedown (imported from Flop at N. Myrtle Beach last week). 5 each of hands up Flutterkicks, hands back Flutterkicks, normal Flutterkicks, and Flutterkicks with a crunch. Then do 4 of each, 3, 2, 1.
Countorama (16)
Name-O-Rama
The Six was Cinnamons.
Announcements
Ended in short prayer
Thanks for the 16 who joined me, honored to lead! I shared a little in a COT, but F3 has really helped me stay super consistent with fitness over the last two years, pushing me past what I thought I could accomplish. A huge part of that is the push from all the quality men who come out each day! God bless.
Lyman
09/02/2022 – Five Year F3 Anniversary:
Date: 09/02/2022
Time: 5:30 – 6:15 AM
Location: The Rabbit Hole – Whitehouse Library
Q: Bourbon
PAX: 27 PAX – Cobra Commander, Apollo, Barney, Rudy, Landslide, Viper, Cinnamons, Mercy, Gulliver, Alcatraz, Re-Load, Manchester, Floppy Disc, Agassi, Oscar, Doubtfire, Major Tom, Lyman, Boz, Stark, Vespa, Waldo, Phat Amy, Thai Guy, Huckleberry, GMO, and Bourbon (Q)
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
Warmup:
• Warmup with Motivators.
Beatdown:
• PAX start at the base of the hill.
• They complete 5 reps of each exercise listed below.
• Sprint to the top of the hill and back down.
• Then 10 reps, followed by 2 sprints up and down the hill.
• Keep increasing by 5 reps and 1 sprint until time expires.
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Count-O-Rama and Name-O-Rama
Learn about the 6: Cinnamons.
Announcements.
COT / Prayers and Intentions.
Today was a great day at the Battlefield. The official McChampion & McBelty Open and belt handoff.
It started with a 21 number count off and included 2 FNG’s. Some good warmup exercises lead by Phat Thor. The windmill, the chain breaker and a mosey. Then he brainfarted and completely forgot the SSH’s so it ended abruptly with a lot of comments about need to write down the plan.
Cinnamons took over and explained the work: Team Disc Golf
Groups of 4.
All start at the same undisclosed location with certain exercises. Then 1 member throws the disc golf. Run to that location, complete the exercises. Repeat until you make it into the disc cage. Then hold a position until the last team gets in.
Round 1: Merkins
Round 2: BBS
Round 3: Burpees
Round 4: LT. Dan’s
At the end of the day, of course the Tag team Champions won…Load have Mercy and Hot Lightning!
We finished with the 6(Footloose) and 2 FNG’s Bumper(Fat Amy’s boyfriend) and Floaties(because he almost made the crew olympic team)
Announcements: Coffee at Briarfield and 2nd F on Wednesday
Prayers: girls in need of them, ad new babies
Pax there:
Phat Thor(Q), Footloose(6), Re-Load, Charlotte, Mercy, Meatloaf, Stark, Cinnamons, Wipers, Bumper, Silver Surfer, Fat Amy, Waldo, Huckleberry, Runt, Party On, Thai Guy, Gulliver, Doubtfire, Rudy, Floaties
Thanks to the 3 men that joined me in the Murph beatdown this morning, Tony “Soda Pop” Fischer, Chris “Heisenberg” Drage and Rick “Huckleberry” Thielen.
Q – Barney
PAX – Manchester, Viper, Viper’s 2.0(to be named…)
IronPAX Week 1 2022.
Nothing special. Just a bunch of Bear crawling misery.
IPC Week 1
Q: Meatloaf
PAX: Stark, Phat Thor, Isosceles, Lego, Coconut, Wipers, Hacksaw, Venom, Gulliver, Lyman, Thai Guy, Woodstock
Battlefield Pre-Ruck
12 Pax for the pre-ruck!
Q:
Doubtfire
Pax:
Reload
Runt
Hot Hands
Meatloaf
Five Below
Nickel & Dime
Gulliver
Party On
Mercy
Footloose
Floaties (FNG)
We hustled! 4.03 miles around the battlefield. We had one FNG who we named in the COT after the beatdown. I slightly miscalculated and got us back one full minute late at 6:31 when the beatdown was starting.
While on the battlefield I circled us up and had each pax tell something they learned about another pax. It was a good opportunity to hear from each man and to learn something about one another. That little exercise was what made us one minute late, but I would say it was worth it.
Site Q John “huffy” Peer
Q Michael” Illini” Laesch
Ray “ten pin” Hill
Joe “guardian” Kizer
Allen “Lego” Reinmeyer
Jamie “Reload” Keil
The ruck was good. Talking points included goals, what we were grateful for, blocking out excess information, and other topics. Thanks to Huffy for helping me out as well as Lego you both are patient and kind much appreciated.
PAX: Mercy, Major Tom, Meatloaf, Fat Amy, Doubtfire, Footloose, Gulliver, Huckleberry, Rudy, Viper, FNG – Snake-bite
Lonzo – Q
We did The Murph WOD again.
1.2.. mile run
100 pull-ups
200 Merkins
300 Squats
1.2.. mile run back
Gulliver was the 6.
Named Viper’s 2.0 that joined us “Snake bite.”
Mercy did not bring the tag team belt to show off. Not sure if we were happy or disappointed.
Closed with some announcements and a short prayer.
Levy backblast for 9/6/22
PAX: Landslide, Fossil, Nitrous, Mile High, Jennay, Coconut (Q)
after a very last minute q pickup and event post, 6 men still showed up to run from the levy on a perfect morning. Temps in the 60s. moderate humidity. Gloomy gloom.
Mission and core principles
Warmup: Windmill IC, SSH IC
Thang: Run from the levy to the Necropolis–bounceback for the 6 and upon re-gathering a 2nd-F discussion point: “Have you ever sung Karaoke and if so, what was the situation?”
Interesting and humorous stories…most of them involving too much sauce. Why do you suppose there’s a cultural taboo against dudes singing in public? Are we that *afraid* that lack of professional talent will degrade our standing in the eyes of complete strangers, or our friends?
At the Necropolis, since we talked about singing Karaoke, we ran karaoke from the island at the E end of the parking lot to the roundabout island in the middle, and back. Then did a high-knee skip down the parking lot before continuing on to davis overlook.
once to the parking lot at the bottom and back up, then back to the Levy for COT.
COR/NOR
Nitrous 6.
Great morning to spend with some brothers. Prayers for Autumn Wickersham (Flubber’s M) and recovery from long-covid.
Red Baron Flight 09/06/2022
Pax: Red Baron(Q), Ponzi, Huckleberry, Everest
Mission and Core Principles
Warmup: 20 Air presses, 10 Forward Arm circles,10 Backward Arm Circles, 10 Windmills, 20 Imperial Walkers
Primary:
20 Burpees, 40 Diamond Merkens, 30 Lt. Dans, 20 Flutter Kicks, Jog to Nagoya
Secondary:
20 Merkens, 20 Plank shoulder taps, 20 Imperial Walkers, 20 Squats
Cool Down:
10 Forward Arm circles,10 Backward Arm Circles, Jog around island, 20 air presses, ask group to choose individual exercise
COT
9/7
Q- Callahan
Pax – 2Pac, Raven, Fender Bender, Deliverance, Fosil, Nitrous, Charman, Flo, Coconut, Heisenberg, Soda Pop, Falling Water, Jennay, Callahan.
Work;
Shoes optional
Cadence warm up – had pax rotate to practice
EMOM – 2 min timer – 3 rds. 4 sets per rd.
10-20 -30 reps
09/07/2022 – IPC Week 1 at GrantLand:
Date: 09/07/2022
Time: 4:30 – 5:30 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon
PAX: 5 Total – Mile High, Illini, Geppetto, Isosceles (Proctor) and Bourbon (Q).
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
The Thang:
• Link to the details of Week 1: https://f3greenwood.wordpress.com/2022/09/04/2022-ironpax-challenge-week-1-care-bear-squared/
• Starting at cone 1 and bearcrawl to cone 2 and perform 25 air squats.
• After the squats, bearcrawl to the left to cone 3 and perform 25 merkins.
• After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy sit-ups.
• After the big boy situps, bearcrawl to the right to cone 1 and perform 25 burpees.
• Results:
o Mile High – 550
o Illini – 535
o Geppetto – 290
o Bourbon – 689
• Count-O-Rama and Name-O-Rama
• Learn about the 6: (Deferred to beatdown).
• Announcements
• COT / Prayers and Intentions
Gullivers VQ “Stuff & Things”
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Landslide, Lyman, Footloose, Lonzo, Woodstock, Charlotte, Party On, Gulliver (QIC VQ)
Warmup: Unofficially carrying Cindy to the UFO cones
The Thang:
In the gloom with every flashlight he could find Gulliver stood alone lining up cones on the Field of Dreams. Shoes very successfully pre-soaked and satisfied with the landing pattern he snuck a picture of the stars as unsuspecting PAX arrived. The goal of the workout was to go slow and feel the burn. I told the PAX it isn’t about who finishes first today, but who feel’s the workout tomorrow that wins. After carrying blocks to the field one HIM lined up on each side of a cone and rifle carried Cindy to the furthest marker.
Furthest cone: One half and one full curl X5 while on your knees, Hip openers X5
Middle Cone: Diving sit-ups X5, Dips on Cidy X5
Starting Cone: Goblet Squats (without Cindy) X5, Merkins with hands on Cindy check touching if possible X5
We stopped to smell the roses which turned out to be the song Flower by Moby. On our backs, legs hovering, we gracefully pulled our knees in, then out, to the words Sally Up and Sally Down. I think it was Footloose who wanted it as his ringtone after I mentioned flutter kicks were optional while holding the downs.
Countorama (8)
Name-O-Rama
The Six was Charlotte.
Announcements
Ended in prayer
A short bonus opportunity was offered to the men that I’m calling ‘7 Minutes in Heaven’; will this be a new F3 nation tradition? There are few things you get to do once in your life and being a V for a VQ is one of them. A few men were lured to the back of my car where I had a cooler, rubber gloves, baby wipes and much too clean block. To celebrate we gloved up and smashed cherries onto Cindy to give her some color and show I’ve taken her places beyond the Lowe’s parking lot. I’m still chucking at Landslide who swiftly walked away saying something like “He ain’t doing that shit”.
Thank you to the 7 other men who joined me this morning, I had a blast making it weird. I’ll turn up the hard a bit next time!
Site Q Bob “Raven” McCart
Q Michael “Illini” Laesch
Great time at the yard this morning. It was just Bob and myself with Bob needing a IPC challenge we set it up and he did great. Total reps 500 he did the last 25 burpees in 1min and 43 seconds it was awesome to watch him push past his own mental limits into the unknown well that lies in us all if we will just believe in ourselves. Man I just can’t say how honored I am to have been a part of that. Great job Raven.
Black Ops Beatdown at Fassett Junior High School
Monday September 5, 2022
Q:
Doubtfire
Pax:
Chanel
Jennay
Raven
Mile High
Ringo
Baretta
Illini
Guardian
Armstrong
Go Fish
FNG-Marc Berryman “Double Dribble”
Huffy
FNG-Nick Tussing “Fall Out Boy”
Deliverance
We had two FNG’s present at this beatdown. One was headlocked by Chanel and the other by Raven.
Started with a thorough introduction and welcome of the pax followed by the Mission Statement and the Five Core Principles.
In this beatdown I set up two squares with 4 cones each. Cones were approximately 10 yards apart for a total of eight work stations. The objective was to go through each of the squares completing the work at each cone. The number of reps at each cone was 9, 5, 20 and 22. Once we completed one square we ran a 200 meter lap around the green space in the front of the school and then began the work on the other square.
The exercises we did were as follows with rep counts in parentheses:
Inchworm merkins (9)
LT. Dans (9)
4X4’s (5)
Red Devil Burpees (5)
Cap Thors (20)
Plank Jacks (20)
Jump Squats (22)
BBSU (22)
After we completed both squares I circled everyone up and we performed James Bonds and Geronimo one time each and then named our two FNG’s.
COT
NOR
Announcements
Marc Berryman “Double Dribble”
Nick Tussing “Fall Out Boy”
Pink Out at The Wall
QIC:
Doubtfire
Pax:
Jennay
Stark
Coconut
Nitrous
Fossil
Mile High
Lincoln Log
Spaulding
Huckleberry
Callahan
Malware
Ten Pin
Guardian
Bourbon
Casper
Hannigan
This morning in the gloom we celebrated the iconic glam rocker Pink as she celebrates her 40-something birthday. There may have been a missed opportunity there by omitting any playing of Pink Floyd The Wall album…but damn! There’s just too much in my brain sometimes to capture it all.
After assembling with a greeting, the Mission Statement, 5 Core Principles, and a terrible rendition of Happy Birthday to the glam-rocker, I introduced the Pink Out accompanied by a playlist of my favorite Pink tunes. List to follow.
We counted of into 4’s.
I set up 4 cones where pax completed the exercise at each cone and then moved on to the next cone until they hit all 4. Then they completed the circuit a second time but this time doing a different exercise. Each cone had two exercises-one on the left and one on the right. First lap we completed the left side. Second lap-the right side Most groups got through both laps. We ended with a circle where we stretched and learned a new cadence exercise called James Bonds.
The Exercises:
P=
Plank Jack Shoulder Tap 25
Paula Abduls 2 flights up, one flight down, 10 merkins at each stop.
I=
Inchworm merkins 25
Imperial Squat Walkers 25
N=
Nolan Ryan’s
Neptune’s Clock
K=
Kraken Burpees
Killer Bees
Pink Playlist:
Perfect
What About Us
Sober
Just Like A Pill
Who Knew
Just Like Fire
Try
Please Don’t Leave
Glitter In The Air
Setting The World On Fire
Ponzi, Dinghy, Everest, Stalker, Red Baron, Lonzo, Spoiderman, Black Spider
Epic Beatdown
Motivators
Indian Run around the block
One minute of:
Merkins
Wall sit
Imperial Walkers
Flutter Kicks
Indian Run around the block
Squats
High Plank
Lt. Dans
Freddie Mercuries
Indian Run around the block
High Knees
Low Plank
Mountain Climbers
Box Cutters
Repeato
“Forever 29”
PAX – Huckleberry, Footloose, Sawdust, Fat Amy, Major Tom, Waldo, Doubtfire, Manchester, Viper, Snake Bite, GMO, Reload, Turbine, Barney(Q)
A brisk 54* day with light fog throughout the Swamp… A slight whiff of skunk lingered in the air… Or was that Footloose?
Our day started with a light warmup of Merkins, Mountain Climbers, Rudy Merkins, and more Merkins in cadence…
We then proceeded to the marquee feature of the Rabbit Hole. The PAX split into pairs and as a pair, attempted to reach a grand total of 29 hill climbs, pausing only to complete 3 Burpees at the top, and 6 Merkins at the bottom.
No complaints were heard, and all the PAX thoroughly enjoyed their morning.
Q: Meatloaf
PAX: Charolette, Landslide, Lyman, GMO, Re-Load, Lonzo, Woodstock, Party On, Krabby Patty, Gulliver
F3
The Fortress w/ Coupon
9/10/22 at 6:30 am
PAX:
Thai Guy
Deliverance
Heisenberg
Fossil
Raven
Jennay
Hoser
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Station #1:
25 Curls w/ Coupon
25 Air Presses w/ Coupon
25 Thrusters w/ Coupon
30 LBC’s
30 American Hammers (2 is 1)
Murder Bunnies w/ Coupon to next Station.
Station #2:
25 BBSU’s w/ Coupon
25 Scissor Kicks-Arms Extended w/ Coupon
25 Leg Raises w/ Coupon
30 Mt. Climbers (2 is 1)
30 Ninja Squats
Riffle Carry w/ Coupon to next Station.
Station #3:
25 Lt. Dan’s w/ Coupon
25 Bent Over Rows w/ Coupon
25 Round-Robins w/ Coupon
30 Merkins
30 Plank-Jacks
Murder Bunnies w/ Coupon to next Station.
Station #4:
25 Man-Makers w/ Coupon
25 Squats w/ Coupon
25 Lunges w/ Coupon
30 Bear Squats
30 Imperial Squat Walkers
Riffle Carry w/ Coupon to next Cone (#5).
Suicides:
Leave Coupon at Cone #5 and run suicides to each Station and back until back to Cone #5.
Riffle Carry w/ Coupon back to Station #1.
Repeat if time permits per the Q.
COT: 6th was Heisenberg
9/7/22
5:30 – 6:15 am
Grantland – Rotary Park, Perrysburg, Ohio
Q: Oil Change
PAX: Bourbon, Huckleberry, Fossil, Nitros, Mile High, Lincoln Log, Soda Pop, Ten Pin, Peach
The Work:
2 minutes of work then 1 minute of run and rest. Repeato.
Work to do during the 2 minutes
50 Merkins
50 Big Boys
50 Squats
50 Carolina Dry Docks
50 Starfish (1 is 1)
50 imperial Squat Walkers (1 is 1)
50 Mike Tyson’s
50 Big Boy arbor’s
50 Squat Jumps
50 burpees
Run and Rest
– run the length of the tennis courts do 2 burpees and run back
– rest in plank or Al gore
Count and nam
6: Lincoln Log?
Announcements
COT
F3
Chips
The Gauntlet
9/12/22
5:30 am
PAX:
Jennay
Guardian
Fossil
Peach
Radio
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Imperial Squat Walkers
#2 (RED): American Hammers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): LBC’s
#5 (GOLD): Run
Q rolls the dice to determine the number of REPS (dice multiple by 10) with
The exception of GOLD (#5).
COT: Sixth was: Radio
This is list of those posting for the IPC today: Mike Illini Laesch, Alec Meatloaf Falkenberg, Tyson Hacksaw Still, Dave Lyman Ramsey, Allen Coconut Davies, Paul Gullivar Wiederhold, Matt Stark Yarder, Eric Venom Kinor, Allen Lego Reinmeyer, Jamie Re-Load Keil, Rob Cinnamons Brace, Paul I-Beam Smith, Josh Bunyan Obermiller and The less than stellar Q Mark Landslide Trimble.
Marcy Playground
Mission statement
5 Core Principles
Countorama
Beatdown explanation and exercise demos.
Warm up: Arm circles and Imperial Walkers in cadence followed by a short mosey.
The Thang:
We rotate through a variety of stations and do reps of each exercises that start at 10 and decrease by 1 each round. Round 1 is 10 reps round 2 is 9 reps , etc…. 5 burpees every 5 minutes as well.
EXERCISES:
Dips
Pull ups
Baryshnakov squats
Decline Merkins
Curls w/ shovel
LBC’s
REPEATO (decrease reps by 1)
COT:
Countorama
Nameorama
6 – Barney (and somehow Rudy)
Announcements – skipped due to lack of time
Prayer/Message
– I read Philippians 4:13: “I can do all things through Christ which strengtheneth me.”
I shared how my parents just celebrated their 50th wedding anniversary and this is my dad’s life verse (no body found the irony in that!). I tried to encourage the guys how my dad would encourage my brother and I to push through any adversary that they might encounter today and to keep that verse in mind.
We also prayed for Manchester’s daughter and for a safe arrival of his first grandchild!!!!
PAX LIST:
Footloose – Q
Mercy
Vespa
Slider
Fat Amy
GMO
Barney
Turbine
Manchester
Legs and Core workout
Q: Chanel
PAX: Dinghy, Ponzi, Everest, Mjolnir
PAX: Woodstock, Party On, Fossil, Cash Money, Heisenberg, Runt, Mercy (q)
Ruck location change to St Paul’s Lutheran church in Maumee, to support a mother who was doing a 24 Hour walk at St Pauls to bring awareness to the number of suicides due to bullying.
The pax were able to walk with Beth and show support for the cause. This was second annual walk.
COT
Pax: footloose, party on, fat Amy, silver surfer, meatloaf, cash money, reload, turbine, cinnamons, Patriot, malware, road rage, ring, mercy (q), stark, Lyman, Keebler (FNG)
Intro, principles, mission.
4 corners. 1 midpoint. 10 reps of each exercise at each corner. Run yo middle after each corner and do 5 burpees. Draw a card for your team after competing all 4 corners.
Round 1: merkins, air pressure, Mike Tyson, hand release merkins.
Round 2: Core- American hammer, flutter kicks, big boo sit-ups, plank jack shoulder tap. Lt Dans in middle instead of burpees
Round 3: squat, calf Raise, Smurf jack, monkey humpers. Bonnie Blair in middle.
After each round was up, add up cards. Face worth 10. Numbers worth that number. Winning team chose the exercise for the losing team, and the rep count was the difference the loser lost by.
Winning team held plankor squat until reps were done by losing team.
Apparently, round 1 was a close replica of what iron pax was. And some did iron pax before the beatdown. Oops. Didn’t know there was that direct overlap. Sorry.
COT and welcome Keebler, who’s first beatdown was iron pax followed by the regular beatdown. What a day.
Day 75
A beautiful pre-fall morning. 55 degrees and it rained a little overnight to make it nice and cool with very little humidity,
Q:
Doubtfire
Pax:
Coconut
Mile High
Jennay
Landslide
Fossil
Illini
The 7 of us started with a little stretching
And then moseyed to the bottom of the wall. Being that it was YHC’s 75th day of The 75 Hard Challenge, we needed to do 75 of something!
We ran the ramp and back down the stairs a collective 75 times!
Most of us did 10 repeats with Coconut picking up an extra or so to get us to 75 total reps
We cooled down with a mosey back to the AO along with some gentle stretching.
Finished with NoR
The Six was Fossil
Tower Power 09/13/2022
Pax: Ponzi(Q), Huckleberry, Mercy and Red Baron
Mission and Core Principles
Warmup: Windmills and Motivators
Beatdown:
15 Leg Lifts
25 Merkens
35 Big Boys
45 American Hammers
55 Air Presses
45 LBCs
35 Big Boys
25 Merkens
15 Leg Lifts
Run
WIndmills
Repeato Beatdown Exercises Above
COT
Q: Meatloaf
PAX: Major Tom, Woodstock, Viper, Lyman, Lonzo, Patriot, Common Core (FNG)
We did the Murph
F3 Grantland
8/14/22 at 5:30 am
1 & 6
PAX:
Fossil
Mercy
Soda Pop
Lincoln Log
Peach
Ten Pin
Jennay
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Ten Pin
Backblast – September 12, 2022
AO: Black Ops – Fassett Jr High School, Oregon, OH
QIC: Geppetto
PAX: Bourbon, Raven, Deliverance, Chanel, Geppetto, Fall Out Boy, Armstrong, Time Bomb (FNG)
Workout: Facets of a Workout
We had an FNG’s so I spoke mostly to him about Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
The Thang:
Warm up in cadence: (20) SSH, (10) Windmills, (10) Chain Breakers
Mosey to the random island in the parking lot and back
YHC wanted to give the new PAX some basic, easy workout ideas for when they begin Q’ing workouts in Oregon.
First up was Elevens. Two sets of cones, 40 yards apart. Exercises: Merkins and Imperial Walkers. 10 reps at one end, 1 rep at the other end. 9/2, 8/3 etc. Called time after 10 minutes
Next was BLIMPS. Partner up. 50 combined reps. One PAX exercises and the other PAX runs the 40 yards down and back. Called time after 10 minutes.
Last was four corners. One minute AMRAP at each corner. This was kind of a cool down as well. Exercise at the corners were: BBSU, Flutter Kicks, Box Cutters, and Leg Lifts
Gather at the flag for:
Count o Rama –
Name o Rama
The Six – Chanel. EH’d by Dauber. Got his name because his last name is pronounced “Cologne” in his father’s native Cuba. Has developed some great friendships through F3.
Naming of the FNG: FNG said he has a short fuse, so Time Bomb it is! Welcome!
Announcements: Ran short on time so I directed PAX to check GroupMe for upcoming events.
BOM w/prayer: Prayers for Armstrong’s son, Raven’s daughter and a student at Chanel’s school
Spreadsheets from the Gloom: A little breezy today. Cool. Fall is coming! Great to see four Oregon PAX at the workout! Keep posting men.
F3
Chips
The Wall
9/15/22
5:30 am
PAX:
Thai Guy
Hannibal
Stark
Fossil
Coconut
Guardian
Lincoln Log
Ten Pin
Isosceles
Jennay
Re-Load
Venom
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Imperial Squat Walkers
#2 (RED): American Hammers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): LBC’s
#5 (GOLD): Run
Q rolls the dice to determine the number of REPS (dice multiple by 10) with
The exception of GOLD (#5).
COT: Sixth was: Coconut
The yard was a success today with,
Site Q Bob “RAVEN” McCart
Justin “O’Doul’s” Altaffer
Q Michael “Illini” Laesch
We had great discussions and laughs could be heard from both sides of the river. Hats off to O’Doul’s who pushed hard this morning.
Punch Out!
Mission statement
5 Core Principles
Countorama
Beatdown Explanation/ Exercises Demo
The Thang:
60 seconds AMRAP. 60 seconds active rest/run.
EXERCISES:
3 min warm up (mosey, arm circles, stretching on own)
Round 1 – High-low jab, cross (right)
Round 2 – High-low jab, cross (left)
Round 3 – Mike Tysons
Round 4 – Hook elbow, down elbow (right)
Round 5 – Hook elbow, down elbow (left)
Round 6 – Jab, cross, plank (right)
Round 7 – Jab, cross, plank (left)
Round 8 – Punch-Up merkin (down, then up.. Then punch one hand up in the arm)
Round 9 – Plank, 4 mountain climbers, Hook elbow, down elbow (right)
Round 10 – Plank, 4 mountain climbers, Hook elbow, down elbow (left)
Round 11 – High-low jab, cross, burpee (right)
Round 12 – High-low jab, cross, burpee (left)
Round 13 – Flutter Kicks
Round 14 – Box cutters
2 min cool down (mosey)
Lonzo also led us in 4-count flutter kicks. His mustache gives him superpowers!
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Lonzo aka Wario aka Super Trooper
Krabby Patty
Landslide
Rudy
Gulliver
Lyman
Red Baron Flight Part 2 – 09/15/2022
La Biblioteca
Pax: Red Baron(Q) and Ponzi
Mission and Core Principles
Warmup: 50 Squats and 10 Merkens, Jog around Library
Primary (in teams)
140 Merkens
30 Burpees
140 LBCs
130 Imperial Walkers
30 LT Dans
Secondary (still teams)
100 Big Boys
200 American Hammers
Cool Down
40 Air presses
10 Arm Circles
10 Merkens
COT
Pax: viper, I beam, Gulliver, cinnamons, Mercy, reload, Rudy, huckleberry, Doubtfire, GMO, Apollo, Manchester, Barney, Fat Amy, Woodstock
QiC: Woodstock
We moseyed to the hill and played musical cones. Lots of running & burpees, some physical contact, lots of laughs and plenty of work. Really, really annoying playlist.
Apollo was the 6.
YHC closed with this in lieu of a prayer:
Men. F3 Men.
We hear so much about toxic masculinity and how men are oppressors and all these “bad” traits that are associated with being a man:
Aggressiveness.
Competitiveness.
Anger.
Assertiveness.
Ego/sense of self worth.
Candor.
The list goes on and on. To me these are traits of men so ingrained in us that they are part of what makes us men, and to be told they are bad or “toxic” is very confusing and psychologically damaging. Its no wonder suicide is a leading cause of death among males, we are constantly bombarded with these messages that our very nature is “what’s wrong” with society and causes all the problems. I am not here to disagree that unchecked aggression, anger, competition, and ego dont cause issues – fighting, violence, etc. But thats from men not raised by men. There is a quote I love by Jordan Peterson: “A harmless man is not a good man. A good man is a very dangerous man who has that under voluntary control.” This gets to the root of men.
This is what F3 brings back for me. I look around the circle and I see fire in eyes and passion in speech that isn’t always present in men out of the gloom. I see friendly competitiveness. I see aggressiveness put to use. I see Anger burned out in sweat. I see Assertiveness manifested in giving direction and leading. I see men speaking candidly to each other like brothers. And I see ego’s checked and self worth elevated. I see healing. I feel whole.
Thats why I keep coming back to F3, why I love F3 and am passionate about F3. It reminds us of who we are supposed to be and gives us the structure and platform to do it. It casts aside what society thinks it wants us to be.
Thank you Men for casting aside what society thinks and embracing what we are, cultivating it here and sharpening those voluntary controls. Here we can be dangerous, aggressive, assertive batflippers. Here we burn anger and ego to cinders with work and fellowship. Here we remember that the qualities that make us Men are not bad or toxic, they are critical to a functional society. The yin to womens yang. We are not designed to be passive and nurturing – we are designed to teach young testosterone fueled alpha predators control. You cannot be weak in will or arm to do that. We are designed to be protectors of those who cannot protect themselves – mind, body and spirit. You need to be sharp as a razor and capable of exceptional thought, decisiveness, and action in snap. We arent training for a tournament or a race or muscle beach, we are training for life. Thank you men for teaching me, I am humbled and honored to be in your presence each day and by the grace of God that will continue.
Leadership Ruck BB
Topic: am I smarter than AI (artificial intelligence)?
Welcome
Mission
Principles
Pax:
Ruck:
Reset
Soda Pop
Deliverance
Raven
Flo (Q)
Run:
Callahan
Isoceles
Rucked 2.5 miles discussing the pros and cons of AI and it’s impact on our humanity.
NOR
COT
Prayers for Luke (Armstrong’s son).
Iron sharpens Iron Proverbs 27:17
We had 13 great guys come out today. One was and FNG that was just running by!! He is Even Happy Trowbridge!! The remaining young men were Jay Tai Guy Sun, Steve Footloose Mohr, Michael Doubtfire Dushane, Ben Rudy Hoipkemeir, Rey Patriot Gamboa, Dave Lyman Ramsey, Alec Meatloaf Falkenberg, Rob Cinnamons Brace, Mark Keebler Matty?, Todd Floaters Stainfield, Cameron Turbine Beadle and the Q Mark Landslide Trimble. We did a variation from the IPC. The same concept where you start with 5 manmakers. Carry your block to station 2 and do 10 Tricep extensions, back to station 1 for the manmakers, go to station 3 which was 15 american hammers with a block, back to 1, go to station 4 which was 20 overhead presses, back to 1, go to station 5 which was 25 merkins on the block, back to 1, then to station 5 which was 30 curls. When you finished a round we ran around the movie theatre and started the process again.
We finished in a circle of trust.
Warmup – Windmills & Indian Run .
Beatdown –
count-o-rama: 12: 4 teams (3 each)
Noughts & Crosses (tic tac toe with 3 pieces per team… after the 3 pieces are played you must move one of your already laid pieces until one team gets three in a row)
Each team performed exercises in 10x or 5x the number of members (ex: team of 4 earns a turn for 40 squats done… one player from the team sprints to the board and lays the game piece after the team has done 40 reps… team members continue to exercise while the runner plays until the team gets another 40…. then sends the same or another runner) and was able to lay their piece at the game board 10 parking spots away: opponents switched every 3-4 rounds. swapped teams midway through.
Exercises performed:
Squats
LBC
merkins
Lt Dans
Diamond Merkins
Burpees
big boy
Monkies
Sprints
Pax:
Wipers
Callahan
Fossil
Nitrous
Stark
Spalding
Peach
Huckleberry
Raven
Hoser
Fender-bender
Deliverance
Q: Wipers
music playlist: NEEDTOBREATHE, Avett Brothers, Thad Cockrill, Sun on Shade, Them Coulee Boys, Ray LaMontange
Prayer requests:
Stark: M’s – new job
Callahan: Mother-in-law – health
PAX: Footloose, Doubtfire, Meatloaf, Hightower, Floaties, Keebler, Rudy (Q)
We left the movie theater parking lot, and took a shortcut to the south fork of the Wabash Cannonball trail. From there we went to the North fork, and went under 2 bridges. At that point we cut back through the neighborhood, across an empty lot, and back to the South Fork of the trail.
COT
Long Live The Queen
Big Rain and Lightning Welcomed Us at Camelot this morning. Heavy rain and strong wind moved us under cover of the pavillion.
We honored her highness with 5 different exercises inspired by the Royals of England.
Q: Doubtfire
Pax:
VIper
Snake Bite
Rudy
Barney
GMO
Happy
The Thang:
Mission Statement:
Five CP:
After the Welcome, we counted off in three groups and we started at three different stations. once we rotated through all three stations, we all joined together to complete stations 4 and 5 together.
26 Absolutions
22 London Bridges with coupon
26 Princess Tea Party
12 each Greenwhich Mean Time (BBSU)
96 total Clock Merkins
Cool Down:
Royal slow motion alternating lunges
Morrocan Nightclubs
American Hammers
Six: GMO
Announcements
Prayer
We had 6 fantastic young men run Landslide’s Loop today. They were Jeff Spaulding Lonsbrough, Daniel Mile High Cordova, Jessie Fossil Miller, Jake Jennay Wittmer, Tod Nitrous Armbrustr and the Q Mark Landslide Trimble.
F3 Levis Commons
920/22 at 6:15 pm
Beatdown Checkers with Coupon (Block)
PAX:
Thai Guy
Ponzi
Red Barron
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Objective is to get as many pieces from your opponents as possible.
One by one on each team in line decides the move.
Black has first play, after turns alternate.
Moves can only be made on the dark squares…so pieces move diagonally and in a forward direction.
You can capture one piece per jump but can make multiple jumps in a single turn.
After a piece is captured, everyone does the workout on the bottom of the piece.
If you can jump your opponents piece, you must.
Once a piece reaches the opponent”s side of the board, it is Kinged and everyone does 5 Burpees.
Kings can only move diagonally, but they can move forward or backward.
While waiting turns to play, everyone does Curls and Squats with a Block.
COT: 6th was Red Barron
We had 6 glorious men attend our beatdown!! They were Josh Lonzo Hoot, Jake Jenny Wittmer, Dave Lyman Ramsey, Josh Woodstock Brown, Jim Party On Gregory and the Q, Mark Landslide Trimble. Our beatdown consisted of 50 merkins and run to the parking lot from the shelter house and back; 50 Big Boy sit-ups and the run again; 50 decline merkins and run; 50 Freddy Mercury’s and run; 50 dips and run; 20 burpees and run; and 15 pull ups and run. Then you got to start over but all just started on merkins the second time but Party on finished them and the run.
Punch Out!
Mission statement
5 Core Principles
Countorama
Beatdown Explanation/ Exercises Demo
The Thang:
60 seconds AMRAP. 60 seconds active rest/run.
EXERCISES:
2 min warm up (mosey, arm circles, stretching on own)
Round 1 – High-low jab, cross (right)
Round 2 – High-low jab, cross (left)
Round 3 – Mike Tysons
Round 4 – Hook elbow, down elbow (right)
Round 5 – Hook elbow, down elbow (left)
Round 6 – Jab, cross, plank (right)
Round 7 – Jab, cross, plank (left)
Round 8 – Punch-Up merkin (down, then up.. Then punch one hand up in the arm)
Round 9 – Plank, 4 mountain climbers, Hook elbow, down elbow (right)
Round 10 – Plank, 4 mountain climbers, Hook elbow, down elbow (left)
Round 11 – High-low jab, cross, burpee (right)
Round 12 – High-low jab, cross, burpee (left)
Round 13 – Flutter Kicks
Round 14 – Box cutters
Round 15 – Mike Tysons
1 min cool down (mosey)
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Huckleberry
Lincoln Log
Soda Pop
Tin Pin
Huffy
Fossil
Peach
Today was a success at the yard
Site Q Bob “Raven” McCartt
John “Huffy” Peer
Q Michael “Illini” Laesch
We all got with it. Thanks to Raven for being a great site Q and to Huffy for being a good man.
QIC – Stark
PAX – Lincoln Log, Guardian, Jennay, Huckleberry, Spaulding, Hannibal, Hannigan, Coconut, Footloose, Ten Pin, Casper
The Thang
Head down to Hood Park. Used the hill for a circuit workout. Started at bottom for an around the world bear crawl. Start with Crawl bear at first cone, switch to side bear crawl at second cone, Crawl Bear at third and other side bear crawl at fourth.
Then run to top of hill, around the statute for one loop
Then run to Sailor statue and perform 12 Angle Grinders, 12 Burpees, and 12 V ups.
Then down step back to first cone and repeato.
The news was down by the river so we circled up with about 15 mins to go next to their van…performed some cadence work just to give them a show!
Then head back to the Wall and had time for a few more opportunities to have some newer PAX work on cadence with me.
COR, NOR, Huck was the 6. Love that dude!
Always an Honor
Always my Pleasure
~Stark
IPC Week 3 or Option
PAX: Rudy, Re-load, Landslide, Geppetto, Woodstock, Lonzo-Q
Rudy, Re-load, Landslide, and Geppetto did IPC week 3. Woodstock and Lonzo did some Murph strict stuff and cheered the others on.
COT Landslide was the 6, and he mentioned that he is out here because of other PAX and he was reminded of why he doesn’t do IPC. Even though he killed it.
Prayers for the families of the 2 men that lost their lives this week in the Toledo area, Party-one’s family traveling, Max, Hero, Hudson, and Re-load’s wife.
Great job to those who did the IPC Week 3 Beatdown!!
09/23/2022 – IPC Week 3 at Foundry:
Date: 09/23/2022
Time: 5:15 – 6:00 AM
Location: Foundry – Gateway Middle School, Maumee, OH
Q: Bourbon
PAX: 4 Total – Hacksaw, Woodstock, Cinnamons (Proctor) and Bourbon (Q).
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
The Thang:
• Link to the details of Week 3: https://f3greenwood.wordpress.com/2022/09/18/ironpax-challenge-week-3-571/
• This WOD is dedicated to Kathleen (M of Burns from F3 Puget Sound), who courageously battled pancreatic cancer for 571 days until August 21, 2022. (5 Rounds, 7 Exercises per round + 1 additional run)
• Repeat 5x:
o 20 Overhead Coupon Presses
o 20 Burpees
o 20 Curls
o 20 V-Ups
o 20 Goblet Squats
o 13 Man-Makers
o Run 400M
o After the 5th round, run another 400M, for rep #571. Your score is your time.
o Note: Each round contains 7 exercises (for a total of 114 reps) which you will complete 5x (114 reps x 5 rounds = 570 reps). After the 5th round, you will run another 400M to complete the 571st rep.
• Results:
o Woodstock – 00:33:07
o Bourbon – 00:33:58
o Hacksaw – 00:34:45
• Count-O-Rama and Name-O-Rama
• Learn about the 6: (no Six today).
• Announcements
• COT / Prayers and Intentions
Backblast – Sept 24, 2022
AO: The Fortress – Grace Church – Perrysburg, OH
QIC: Geppetto
PAX: Ruckers: Flo, Oil Change, Geppetto, Lego, Raven, Deliverance, Valiant, Huckleberry, Callahan, Isosceles, Jennay
Workout: Leadership Ruck – The Four (Five) S’s
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
Pre ruck/run before Spaulding’s beatdown. We talked about ways to slow down our lives.
Questions for discussion:
Do you like being alone? Why or why not? How would you feel about being alone and quiet—no phone, music, TV, or added background noise?
How do you typically spend your days off? How do you fill up your days when you don’t have to work?
What was the last “fun” purchase you made? Did it make you feel complete? Why or why not?
These questions touched on the chapters of the book The Ruthless Elimination of Hurry. Silence and Solitude, Sabbath and Simplicity. We did not get to the final “S”. We will save that for the next time…
NOR/COR/BOM: Deliverance was the six. Got his name because his 1st workout was the Kayak beatdown and he plays banjo! Likes the improvements he is seeing in his fitness.
Prayers for Callahan’s MIL.
It was an honor to lead.
Can’t stop won’t stop
Pax: Huckleberry, Gepetto, Nimbus, Calahan, Jennay, Isoscoles, fender bender, Raven, Deliverance, Hannibal, hoser, Fat Thor, Chanel, Q-Spaulding
5 stations
Four corners and the middle
Purpose is to stay in constant motion
Do 10 of the exercise on the corner run to the middle do 2 burpees or 2 Turkish get-ups then on to the next corner.
Count off to spread the group out
Round 1: 12 minutes
1st corner: squats
2nd corner: lunges
3rd corner: jump tucks
4th corner: monkey humpers
Round 2: 12 minutes
1st corner: LBCs
2nd corner: hillbillies
3rd corner: big boys
4th corner: imperial walkers
Round 3: 12 minutes
1st corner: merkins
2nd corner: curls
3rd corner: dry docks
4th corner: mike Tyson’s
Round 4: 8 minutes- fast pace
1st corner: side straddle hops
2nd corner: high knees
3rd corner: butt kicks
4th corner: potato pickers
Intro, principles, mission, Murph
PAX: Patriot, Rudy, Thai guy, huckleberry, snake bite, viper, footloose, Mercy (q)
Murph 1.2 miles to keener park. Pickle ball courts coming in. Reps. Murph back.
Be sure to not trip in the parking lot on the way back.
COT
And Fat Amy!!
Q: Meatloaf
PAX: Rudy, Runt, Re-Lod, Road Rage
We rucked
Q: Meatloaf
PAX: Rudy, Runt, Fat Amy, Mercy, Viper, Snake Bite, Lyman, Doubtfire, Hightower, Cinnamons, Re-Load, Wipers
Took it easy and played some football!
Welcome to F3
Mission Statement
5 Core Principles
Explanation of event
Warm Up:
Motivators from 5
Demonstration of exercises
Short mosey to starting line
Set Up:
Speaker
Tabata Timer (40 sec work; 20 sec rest)
The Thang:
@ Tabata interval
Air Squats
Merkins
Bonnie Blairs
Mountian Climbers
BBS
Dips
LBC
Burpees
Run 1 lap
REPEATO 4x
COT:
Announcements: Parade this weekend was a success, F3 published in news articles
Prayers: Prayers for Daniel family.
PAX LIST:
Radio – Q
Huckleberry
Fossil
Jennay – 6
Peach
Illini
Soda Pop
Guardian
Leadership Ruck
9/3/22
Grace United Methodist Church / Perrysburg
PAX = Jennay, Callahan, Flo, Soda Pop, Falling Water, Tupac, Lego, Raven
Q = Deliverance
Discussed The Whetstone (Q1.8)
Who were the Whetstones in our lives? What was their IMPACT on us? What is important for an effective mentoring relationship (3 P’s: Proximity, Purposeful, Periodicity)?
“Slow Jams”
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Landslide, Woodstock, Lonzo, Hannigan, Charlotte, Bourbon, Lyman (QIC)
Warmup:
Motivators from 10 to 1
Notes from the Gloom:
Wanted to try stretching out some of our normal exercises to practice holding form. So we did 10 reps of 8-count exercises set to the tune of the Time Life Ultimate Love Song Collection (we all remember the infomercial). It wasn’t quite as difficult as I’d hoped, but the break was welcome for those who had done IronPAX Week 2 prior to the beatdown. It was worth a try 🤷🏻♂️
The Thang:
Run lap around the lot
10 8-count Squats
10 8-count Crunchy frogs
10 8-count Rosalitas
Run a lap
10 8-count Leg lifts
10 8-count Big Boi Sit-ups
10 8-count Merkins
Run to shelter house
10 8-count Incline Diamond Merkins
10 8-count Tricep dips
10 8-count Left leg lunge
10 8-count Right leg lunge
Run back to parking lot
10 8-count Wide leg calf raises
10 8-count Left leg squat
10 8-count Right leg squat
Run a lap
Countorama (7)
Name-O-Rama
The Six was Landslide.
Announcements
Ended in short prayer
Honored to lead! God bless.
Lyman
The Beach Ruck
Welcome
Mission
Principles
COR 8
Pax
Lego
Hannigan
Ten Pin
Casper
Huffy
Guardian
Illini
Flo (Q)
Rucked 2.5 miles heading west with 15lb coupons to do one or two arm curls or one or two arm presses. Stopped at Davis Overlook for a group reflection on God’s creativity, provision and protection. Illini shared he realized recently it’s important to take care of himself first so he can be there for his loved ones and brothers when they experience trials and struggles.
NOR
COR 8
Six was Guardian
Announcements
IT is coming
Prayer
Good work by eight men getting better as iron sharpens iron. ⚔️🇺🇸
Thank you to the 4 men who joined me in the Levy Run this morning: Mark “Landslide” Trimble, Dan “Vangogh” Miedema, Jeff “Spaulding” Lonsbrough and Alan “coconut” Davies.
PAX: Barney, Vespa, Black Dog, Mercy (q)
Intro, principles, etc
The beatdown:
Warm up with motivators – 7. Use motivator format to do squats, mike tyson, and lunges
Squats – jump squats, sqaut, al gore
Mike tyson – Mike tyson, Mike tyson without merkin, merkin, plank
Lunges – jump lunges, lunges, al gore.
Mosey to parking area.
Route 66 – at first line, do 1 rep, bear crawl to next line, do 2 reps, bear crawl, 3 reps, all the way up to 11. This gets 66 reps and decent amount of bear crawls.
Merkin + bear crawl
Lunge walk + squat
Bear crawl plus air press
Merkin squat sit up + lunge walk
COT
Red Baron’s Late September Flight
Warmup
20 air presses
10 forward arm circles
10 backward arm circles
10 windmills
20 imperial walkers
Primary
20 burpees
40 diamond merkins
30 lt. dans
20 flutterkicks
jog to Nagoya
Secondary
20 merkins
20 plank shoulder taps
20 imperial walkers
20 squats
jog to Nagoya
Cooldown
10 dips
10 forward arm circles
10 backward arm circles
jog around island
20 air presses
Volunteer-work
30 little boy sit-ups Huckleberry
??? Red Baron
30 american hammers (2 is 1) Chit-Chat
20 merkins Ponzi
jog to Nagoya Lioneye
motivators Chanel
20 big boy sit-ups Mjolnir
??? Red Baron
20 mountain climbers Everest
20/30 imperial squat walkers Huckleberry
Red Baron’s Late September Flight
Warm-up:
20 Air Presses
10 Forward Arm Circles
10 Backward Arm Circles
10 Windmills
20 Imperial Walkers
Primary:
20 Burpees
40 Diamond Merkins
30 Lt. Dans
20 Flutterkicks
Jog (to Nagoya)
Secondary:
20 Merkins
20 Plank Shoulder Taps
20 Imperial Walkers
20 Squats
Cool-down:
10 Dips
10 F. Arm Circles
10 B. Arm Circles
Jog around Island
20 Air Presses
Welcome to F3:
Mission statement:
5 Core Principles:
The Thang:
We will do exercises while listening to music. Some will be done with a block. We will mosey after each song.
SONG. Exercise. KEY WORD. EXERCISE
Blur – Song 2. High Knees. Woo-Hoo Burpee
——————————————— MOSEY ———————————————
Salt n Pepa – Push it In plank on block. push it alternating hand merkins
——————————————— MOSEY ———————————————
Pumped up Kicks. Scissor kicks Kicks Flutter kicks
——————————————— MOSEY ———————————————
Michael Jackson – Beat it. Bent over rows beat it curls
——————————————— MOSEY ———————————————
You Can’t Touch This. shoulder taps touch mike tyson
——————————————— MOSEY ———————————————
REPEAT: Blur – Song 2. High Knees. Woo-Hoo Burpee
——————————————— MOSEY ———————————————
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Stalker
Lyman
Mercy
09/28/2022 – IPC Week 4 at Foundry:
Date: 09/28/2022
Time: 5:30 – 6:15 AM
Location: Foundry – Gateway Middle School, Maumee, OH
Q: Bourbon
PAX: 4 Total – Geppetto, Woodstock, Coconut (Proctor) and Bourbon (Q).
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
The Thang:
• Link to the details of Week 4: https://f3greenwood.wordpress.com/2022/09/25/ironpax-challenge-week-4-death-by-skinny-runner/
• THE WORKOUT
o 100 Gas Pumpers (Knees to Chest – watch the video)
o 50 Jump Rope
o 1 mile run
o 25 Hello Dollies (seriously, watch the video)
o 25 Burpees
o 50 Jump Rope
o 400-meter run
o 25 Hand Release Merkins (we explain a lot in the video)
o 25 V-Ups
o 50 Jump Rope
o 400-meter run
o 25 Leg Raises
o 25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
o 50 Jump Rope
o 400-meter run
o 25 4-count flutter kicks (watch the video)
o 25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
o 50 Jump Rope
o 400-meter run
o 100 Big Boy Sit-ups
o 50 Jump Rope
o 1 mile run
• Results:
o Geppetto – 01:06:30
o Woodstock – 00:38:12
o Bourbon – 00:40:27
• Count-O-Rama and Name-O-Rama
• Learn about the 6: (no Six today).
• Announcements
• COT / Prayers and Intentions
Great morning for the “Embrace the Suck Double up” Beatdown – Another Huffy Production!
PAX (6): Soda Pop, Ten Pin, Illini, Huckleberry, Venom, and Huffy (Q)
F3 Stands for: Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts …
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The you against you disclaimer was covered.
Warm-up: 15 Side Straddle Hops, a bunch of arm circles, 10 Chain Breakers, 10 Overhead Chain Breakers, 10 Bent over Chain Breakers.
The Beatdown:
You start at the starting # and double at each of the 3 cones . Example- Start with 4 Squats, at the 1st cone 8, at the 2nd cone 16, and at the 3rd cone 32, then run back to the start for the next task and starting number.
Start # Double Count at Each Cone
4 Squats
2 Big Boy Sit Ups
2 Mike Tysons
Sprints
2 Jump Shots
1 Box Cutters
4 Merkins
Sprints
2 Heisman Lateral Jumps
4 American Hammers (1 is 1)
2 Overhead Chain Breakers
Sprints
2 Calf Raise Jump Squats
2 Superman Merkins
2 Bent Over Chain Breakers
Sprints
4 Smurf Jacks
2 Hillbilly Walkers
2 Diamond Merkins
Sprints
2 Imperial Walk Squats (1 is 1)
2 Jump Tucks
2 Burpees
Nobody finished, but Illini came close.
Got into the COT. Soda Pop (Site Q Extraordinaire) was the 6. We ran through announcements and prayers for our many Blessings!! Long story short, the PAX busted their asses and gave awesome effort throughout!! Always an Honor and a Blessing to Q!! You HIMs Rocked it!!
Intro, principles, mission, Murph
PAX: Mercy, Lonzo, Commander Tom, Lyman, Footloose, Rudy (q)
Murph 1.2 miles to keener park. Pickle ball courts coming in. Reps. run back.
COT
Rabbit Hole 9/23/22
5:30-6:15
5 Alarm 🔥
Site Q- Vespa (VQ!)
Jason Nofziger Fat Amy
Doug Francis Waldo
Mike Stamm Mr Anderson
Ryan Reed Apollo
Cameron Beadle Turbine
Jamie Keil Reload
Jake Laginess Viper
Mike Diettrich Manchester
Jake Heilman GMO
Jarrett Zinz Slider
Mike Laesch Illini
Joe Kizer Gaurdian
Rick Theilen Huckleberry
Ben Hoipkemier Rudy
Michael DuShane Doubtfire
Jake Zinz Vespa
5 reps first round, add 5 each round after:
Plank Jacks
Lt Dans
Peter Parker’s
Run
Merkens
Repeat
Run hill on demand!!!
Warm up in cadence side straddle hops and Imperial Walkers, mosey to hill.
Prime Time Workout 09/29/2022
Pax: Ponzi(Q), Stalker, Bonds, Shooter
Mission and Core Principles
Warmup: Windmills and Motivators
Beatdown:
15 Leg Lifts
25 Merkens
35 Big Boys
45 American Hammers
55 Air Presses
45 LBCs
35 Big Boys
25 Merkens
15 Leg Lifts
Run
Plank 60 seconds, Bridges 60 seconds, Al Gore 60 seconds
Repeato Beatdown Exercises Above
COT
We had 14 wonderful men at the Rabbit Hole today! They were Jaimie ReLoad Keil, Mike Manchester Diettrick, Cameron Turbine Beadle, Scott Barney Taylor, Jake GMO Hellman, Brett Road Rage Lafaso, Mike Illini Laesch, Ben Rudy Hoipkemier, Michael Doubtfire Dushane, Jason Vespa Zinz, Michael Mr Anderson Stamm, a kid called Spider, Brian Apollo Reeves and the Q Mark Landslide Trimble. We started with 50 merkins, ran up the hill and did 50 BB sit ups. Back down the hill for 40 merkins, up the hill for 40 freddy mercury’s, back down for 30 merkins, up the hill for 30 LBCs, down the hill for 20 merkins, up the hill for 20 starfish sit ups, down the hill and did 10 merkins. Back up the hill for 10 V sit ups. If you made it through the set, you started at 10 and worked your way back up. We ended in a circle of trust.
Leadership Ruck
Sept. 10, 2022.
Fortress, aka Woodlands Park/Grace United Methodist Perrysburg, OH
PAX:
Lego
Deliverance
Q- Raven
We discussed improving parenting skills and the great literary works of P.D. Eastman
A beautiful morning. Excellent 1st and 2nd F on this glorious day. (Casper was originally scheduled to Q, but was unable to navigate the closed roads and construction in a timely fashion. He was late so YHC took over as Q.
It was an honor to lead and fill in.
Mission
5 Core Principles
Rucked to the river and back. Did some light PT along the way.
PAX:
Footloose – Q
Runt
Hightower
FNG – Blanka (eh’d by Hightower)
IRON PAX Week 4 Death by Skinny Runner
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Party On, Lyman, Bourbon Isosceles, Gulliver (Q)
Q: Gulliver
Proctor: Woodstock
Warmup: Individual stretching
The Thang: IPC Week 4
1. 100 Gas Pumpers
2. 50 Jump Rope
3. 1 mile run
4. 25 Hello Dollies
5. 25 Burpees
6. 50 Jump Rope
7. 400-meter run
8. 25 Hand Release Merkins
9. 25 V-Ups
10. 50 Jump Rope
11. 400-meter run
12. 25 Leg Raises
13. 25 Jungle Boi Squats – 2 spoons style
14. 50 Jump Rope
15. 400-meter run
16. 25 4-count flutter kicks (watch the video)
17. 25 Bonnie Blairs (hard way – right leg and left leg counts as 1
18. 50 Jump Rope
19. 400-meter run
20. 100 Big Boy Sit-ups
21. 50 Jump Rope
22. 1 mile run
Count-o-Rama
Name-o-Rama
The Six: Lyman
Announcements
Prayer
Party On 52:35
Lyman 47:35
Gulliver 47:31
Bourbon 37:11
Isosceles 39:52
Thank you to Woodstock for proctoring and keeping us on schedule, and Bourbon for the final push shaving our times down by pushing us on the track.
Workout was done 9.29.22
Qic – Stark
Pax – Huckleberry, Reload, Footloose, Floaties, Cinnamons, Runt, Lyman, Charlotte, Rudy, High Tower, FNG “Blanka” (Ehed by Hightower)
4 min rounds, against a partner. Perform reps then run to opposing cone from partner. After 4 mins the winner moves to outer ring of cones and rotates for next round to face new partner.
1.) Jungle Boy Squats – 25
2.) Nolan Ryans – 25
3.) Gas Pumps – 25
4.) Merkins – 20
5.) Smurf Jacks – 25
6.) Single Leg Glute Bridge -20
7.) BURPEES!! -15
COR, NOR, Footloose was the 6. Strong words from this HIM today.
Always an Honor
Always a Pleasure
~Stark
The Murph
Mission
5 Core Principles
Run
Pull-ups
Merkins
Squats
Run
Cot
PAX:
Footloose-Q
Gulliver
Stalker
Viper
Lonzo
Rudy
Waldo
Myself and 7 other men put in a 3.1 mile ruck across the bridge and through Side Cut. Conversation was plentiful, thankful for this fall weather.
Intro
Mission statement
5 core principles
Countarama
3.1 mile ruck
Countarama
6-Ten Pin
Announcements – Growruck in June
Ended in prayer
Q-Re-Load
Huffy
Hannibal
Meatloaf
Casper
Lego
Ten Pin
Guardian
IPC 2023 Training has started!
QIC: Fat Amy
PAX: Barney, Viper, Manchester, Doubtfire, GMO, Fat Amy
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)
Warm-up: Mosey to War Memorial and back
The Thang:
AMRAP: 3 Rounds, 5 min each round, Max out your reps!
Round 1: Arms – Curls, Dips, Overhead Block Press, Hand-release Merkins
Round 2: Legs – Oh Heys!, Goblet Squat, LT Dans, Smurf Jacks
Round 3: Core – BBSU’s, Absolutions, Crunchy Froggy, Freddie Mercury
Repeato to improve your rep count from first time
COT
6: Fat Amy – Today was a great example of the mental aspect of overcoming challenges. When I told the group we were doing the exercises again and they needed to improve the rep count, all grumbled and said not possible. Over 80% of the reps were beat the 2nd time around!
Announcements
Prayer
10/1
Q: Callahan
Pax:
1. Heisenberg
2. Spaulding
3. Hoosier
4. Falling Water
5. Huffy
6. Fosil
7. Mulan
8. Meatloaf
9. Callahn
10. Deliverance
11. Peach
12. Guardian
13. Hannibal
The work:
Teams of two.
Combined reps and movement to cone.
10/05/2022 – IPC Week 5 at GrantLand:
Date: 10/05/2022
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon
PAX: 6 Total – Ten Pin, Venom, Soda Pop, Peach, Geppetto, and Bourbon (Q).
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
The Thang:
• Link to the details of Week 5: https://f3greenwood.wordpress.com/2022/10/02/ipc-week-5/
• 5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees.
• Round 1:
o 10 BDE Burpees
o 10-yard Murder Bunny
o 10 BDE Burpees
o 10-yard Reverse Murder Bunny
• Round 2:
o 20 Thrusters
o 20-yard Murder Bunny
o 20 Thrusters
o 20-yard Reverse Murder Bunny
• Round 3:
o 30 Bonnie Blairs (the Hard way)
o 30-yard Murder Bunny
o 30 Bonnie Blairs (the Hard way)
o 30-yard Reverse Murder Bunny
o I’m beginning to sense a trend
• Round 4:
o 40 Jungle Boi Squats (2 Spoonz Style)
o 20-yard Murder Bunny
o 40 Jungle Boi Squats (2 Spoonz Style)
o 20-yard Reverse Murder Bunny
o Well, I thought there was a trend
• Round 5:
o 50 Merkins
o 10-yard Murder Bunny
o 50 Merkins
o 10-yard Reverse Murder Bunny
• Results:
o Geppetto – 00:29:34
o Bourbon – 00:14:56
o Venom – 00:23:31
o Ten Pin – 00:26:21
o Peach – 00:18:39
o Soda Pop – 00:33:24
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Geppetto
• Announcements
• COT / Prayers and Intentions
Pax: Coconut Landslide Lyman nitrous fossil oil change Spaulding Woodstock
QiC Woodstock
We played a running game. One group headed straight for destination, other group had to complete a smaller lap and then run them down. Did 3 sets of this with mixed groups. Was a good change. 3 Double Respects still got close to 5 miles.
PAX: Charlotte, Gulliver, Lyman, Mercy, Footloose, Woodstock, Lonzo – Q
4 PAX did IPC week 5, 2 did option 1: The Murph, and 1 was kind enough to proctor for us.
IPC week 5:
5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees.
Round 1
10 BDE Burpees
10 yard Murder Bunny
10 BDE Burpees
10 yard Reverse Murder Bunny
Round 2
20 Thrusters
20 yard Murder Bunny
20 Thrusters
20 yard Reverse Murder Bunny
Round 3
30 Bonnie Blairs (the Hard way)
30 yard Murder Bunny
30 Bonnie Blairs (the Hard way)
30 yard Reverse Murder Bunny
I’m beginning to sense a trend
Round 4
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Murder Bunny
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Reverse Murder Bunny
Well, I thought there was a trend
Round 5
50 Merkins
10 yard Murder Bunny
50 Merkins
10 yard Reverse Murder Bunny
Or
The Murph: 1 mile run,
100 pull-ups
200 Merkins l
300 Squats
1 mile run
COT: Woodstock was the 6 and he mentioned that F3 has guided him into leadership roles that before he would not have taken. I.e. running MYSA. Great message on the effects of F3. Closed with prayers for Coleston, reloads wife, Max, Hero, Hudson, and Anderson “Black-Spider 2.0.” It was an honor to lead.
PAX: Raven, stalker, huffy, VanGogh
Q; VanGogh
Warm- up
Mosey to picnic tables
Workout:
25 decline Merkins
25 dips
Run up hill and back repeato and add
20 bench squats
20 lunges 2 is 1
Run up hill and back repeato and add
15 tricep pushups
15 one legged squats
Run up hill and back repeato and add
10 incline merkins
10 bench squats
Run up hill and back
Abs
25 reps each
Big boy sit ups
Flutter kick
American hammers
Bicycle
Heel touches
Hello dollies
Imperial walkers
Five brave young men came to the beatdown today. They were Josh Lonzo Hoot, Thomas Mercy Morrissey, Josh Woodstock Brown Ben Rudy Hoipkemier and the Q Mark Landslide Trimble. We worked out at the playground. The first exercise was doing manmakers across the blacktop and you walked back accrossed it doing curls with your block. We then went to the bars where we did 10 pull ups and then 20 dips. The next set of exercises were 40 big boy sit-ups and we ran around the outside of the pavement. We then repeated the workout.
Another beautiful fall morning on the river for a beatdown. We separated into teams and played a dice game that ended in far more trips up and down the steps than expected.
Intro
Mission statement
5 core principles
Warmup in cadence
Chain breaker
Windmill
Motivator
The thang:
Each team rolled 2 dice, the “winning” team ran the stairs, the losing teams work was determined by the number they rolled and reps by the number the winners rolled. Exercises were as follows:
3-Kraken Burpees
4-Lt Dans x2
5-LBCs x3
6-Imperial Walkers (2:1) x3
7-Big boy sit-ups x3
8-Merkins x3
9-Jungle boi squats x3
10-Gas lumbers x3
Whenever doubles were rolled everyone ran the stairs
Pax
Q-Re-Load
Hannibal
Coconut
Fossil
Nitrous
Jennay
Guardian
FNG – Divot
Huckleberry
COT
Countarama
Nameorama
6 Guardian
Named FNG Divot
Announcements
Ended in prayer
“Thor Accountability.”
No, this was not a Q by Phat Thor. This was a Q inspired by the workout Chris Hemsworth did to play Thor. Hemsworth had a bodyweight portion in his workout, but it wasn’t intense enough. So this was the F3 Black Swamp up button, since we go harder than Thor.
Intro, mission, principles.
PAX: Lonzo, Doubtfire, Krabby Patty, Illini, Rudy, Party On, Lyman, Reload, Landslide, Gulliver, Woodstock, Mercy (Q)
The Thang:
5 exercises. Bear crawl between each exercsie to next cone. After all 5, run a lap around basketball court. Repeat.
10 pull-ups
20 situps
20 merkins
20 squats
10 step ups on bench (each leg)
Punk covers of taylor swift played during beatdown
COT
Backblast – October 10, 2022
AO: Fassett Jr High School – Oregon, OH
QIC: Geppetto
PAX: Time Bomb, Armstrong, Deliverance, Fall Out Boy, Go Fish, Geppetto, Raven, Chubbs
Workout: The Murph
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
The Thang:
The Murph Workout
-1 mile run: Run to track, two laps, run to Starr Elementary
-100 pull ups
-200 push ups
-300 squats
-1 mile run: Run to Fassett Jr High, two laps, back to parking lot
Count-O-Rama – Eight
Name-O-Rama
Circle of Trust
Sharing of the six – Armstrong. EH’d by Raven and Deliverance. Rides his bike to beatdowns. Likes starting his week with a workout
Announcements: Gear Order. GTE in June. Deliverance talked about a possible ruck day/AO in Oregon at Pearson Metropark
Ball of Man – Prayers for Isosceles and the staff, students and communities of Whitmer and Central Catholic after this weekend’s shooting at the football game.
Spreadsheets from the Gloom: Mid 40’s, low to no wind. Always an honor to lead a Murph. Great effort by all.
10/10/2022 – Unexpected Q:
Date: 10/10/2022
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 12; Venom, Soda Pop, Peach, Huckleberry, Lego, Hannibal, Guardian, Fossil, Illini, Goon (DR from Portland, OR), Jennay, and Bourbon (Q)
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
Radio didn’t show up for his Q, so I had to step in and improvise on the fly. Fun times were had!
Warmup:
• Motivators (10-count)
• 10 x Merkins (4-count)
• 10 x Flutter kicks (4-count)
Beatdown:
• Mosey from parking lot to base of hill
• Jacob’s Ladder workout:
o Performed OYO (on your own); this is you against you to build your own endurance and grow stronger
o Climb the ladder to 7 and then descend back down to 1 (as time allows)
o Example: 1 = 1 hill sprint up, 1 burpee at top, sprint down; 2 = 2 hill sprints, at the top of the hill on second sprint, 2 burpees at top, sprint down.
o In between each ladder step, you are to walk to the midpoint of the soccer field and back to lower your heart rate and recover
• YHC called it a few minutes early to get everybody circled up for another round of Motivators (10-count)
• Mosey back to Gauntlet base
• 10 x Merkins (4-count)
• 10 x Big Boy Sit-Ups (4-count)
• 20 x Flutter Kicks (4-count)
Count-O-Rama and Name-O-Rama
The Six: Hannibal
Announcements
COT / Prayers and Intentions
10/08/22 – Time – Use it Wisely – Leadership Ruck
Q – Jennay
AO – The Fortress
Pax
Reset, Flo, Soda Pop, Hannibal, Raven, Deliverance, Callahan, Fat Thor, Valiant, Poe, Guardia, Jennay, Iscoclese
Open – Mission/5 Core Principals/Disclaimer
Discussion Points
Relationship
What does your relationship with time look like? Do you feel that it is plentiful or scarce in your life?
How do you determine what is an important use of your time?
What are things you deliberately plan time for. Things you don’t plan time for but use anyway?
Time vs. Money
Both can be spent, one can be recovered.
What are some activities in your life in which you feel you waste time?
What would it look like if you took the wasted time and applied it to working on a goal you have in life?
Gifting Time
Investing time in relationships is how they grow. Absence of time in relationships is how they fail.
Have you ever given the gift of your time? What are some examples?
What is a scenario in which you had to say no to something so you could spend your time somewhere else?
Focus vs. Multitasking
Do you feel you are better at focusing on one thing or do you prefer to multitask?
Are there times when one strategy is better than the other?
What are some strategies you use to avoid distractions?
Time is an important and finite thing in our lives. It has the ability to strengthen relationships and help us achieve our goals. If used correctly, it can serve us well each and every day. Understanding your relationship with time and how to leverage it to your advantage is a developed skillset that should be practiced regularly.
Ended with COR / NOR
Murph Monday
Q – Jennay
Pax – Hannibal, Peach, Venom, Ilini, Fossil, Guardian, Jennay
Mission
Core Principles
Disclaimer
Thang
1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run
Ended with the 6 (Guardian) and COT
A Crappy workout
Intro
Mission
5 core principles
Warmup
-Chain breaker x15 IC
-Windmill x15 IC
-Motivator 7 count IC
-Short mosey
The Thang:
Separated into 2 teams to play the dice game Craps. Teams take turns as the roller until they win or lose their turn.
First Roll
· 7 or 11 (Winner) – x10 OHC
· 2, 3, or 12 (Crap Out) – x5 Burpees
· Any other number becomes point
Roll Point Number again (Winner x10 OHC) or roll a 7 (Loser x5 Burpees).
Everything else:
2 – x10 Decline Merkins
3 – x10 Box Jumps/Step ups
4 – x10 Big Boy Sit ups
5 – x10 Jungle Boi Squats
6 – x10 Merkins
8 – x10 Jungle Boi Squats
9 – x10 Merkins
10 – x10 Big Boy Sit ups
11 – x10 Box Jumps/Step ups
12 – x10 Decline Merkins
COT
Countarama
Nameorama
Pax
Rudy
Manchester
Fat Amy
Barney
GMO
Viper
Snake Bite
Q- Re-Load
6 – Viper
Announcements
Ended in Prayer
Pax: Divot, Landslide, Jennay, Coconut, Illini, VanGogh
Q: VanGogh
Run to hood park, then over to the wall, up the stairs, down the ramp, then we ran back to run hood park to run hills until 6 showed up. Once 6 showed up we did 2 hills. Then we ran to 2nd st, to maple St and down to the boat ramp.
At the boat ramp we jogged from the bottom to the sign and ran hard up the holl, at the top of the hill we jogged to the stop sign and jogged back down to boat ramp and repeato until time was done.
Ran back to Levy for COT.
6: Divot
PAX: Mercy, Thai Guy, Huckleberry, Rudy, Waldo, Lyman, Viper, Snakebite
Lonzo – Q
We did The Murph WOD again.
1.2.. mile run
100 pull-ups
200 Merkins
300 Squats
1.2.. mile run back
Waldo was the 6
Closed with some announcements and a short prayer.
QIC – Stark
PAX – Landslide, Woodstock, Coconut, Gulliver, Stalker
The Thang
5 rounds for time
50 – Freddy Mercury’s (2 is 1)
40 – Flutters (2 is 1)
30 – Thunder Sit Ups
20 – Tucks (plank tucks)
10 – TXHRM (T-Cross Had Release Merkins)
Run a lap around track
Definitely felt the abs later in the day!
COR, NOR, Coconut with the six, Prayers for the Whitmer and Washington Local school community.
Always an Honor
Always my Pleasure
~Stark
10/11/2022 – PT Ruck
Ten PAX came out in the not-quite-as-cold-as-YHC-thought gloom.
Q: Lego
PAX:
Ten Pin
Hannibal
Poe
Solo
Huffy (6)
Guardian
Soda Pop
Re-Load
Party On
The THANG:
We rucked over to Orleans Park via the walking path. In the parking lot, we lined up and did the following:
20 Squats (in cadence)
Rifle Carry to second island, 20 American Hammers, then Rifle Carry back
10 Burpees into a lunge walk to the the second island (50 ish yards), 10 Burpees, then lunge walk back
15 Merkins then mosey to the second island, 15 more merkins, then back
Continue the ruck coming up to Front Street, down Mulberry, back across Rt 25 and around to the starting point.
YHC didn’t time the pauses at streets or pace right, so we got back right at 6:30.
CoT:
Quick count and name-o-rama. Annoucements for GTE, merch order. Prayers for friends with sickness and Poe’s new baby arriving tomorrow.
Batter Up 10/11/2022 @ the Commons
Pax: Ponzi(Q), Huckleberry, Everest, Bonds, Charmin, Thai Guy
Mission and Core Principles
Warmup with Windmills and Motivators
Workout – split into two teams
Each teams rolls the die marked with an exercise and the team must do the exercise and rep
End with run to Nagoya
COT
Pax: Charlotte, Landslide, Lonzo, Lyman, Woodstock
QiC: Woodstock
Fartsacker: Mercy
Setup:
Blocks on end line
Cones 15 yards out
Flags 30 yards out
4 lanes, 15 apart
Start at block
10 thrusters
Run to cone
15 pjst (2 is 1)
Run to flag
25 Merkins
Lunge walk to cone
15 pjst
lunge walk to block
10 thrusters
Repeato – 10 minutes
Partner up for squares (max 4), line up on opposite corners. Forward sprint, side shuffle, backwards, side. Repeat for 5 minutes.
Back to lanes.
Blocks
10 curls, 20 rows
Run to cone
15 Lt dans
Run to flag
25 Merkins
Run to cone
15 Lt dans
Run to block
10 curls, 20 rows
10 minutes
End with block blast:
curls
Presses
Rows
Swings
Squats
X10
Repeat for 5 minutes
Endex with a 6 mashup from Lonzo
10/12/2022 – You Get What You Get and You Don’t Throw a Fit:
Date: 10/12/2022
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon
PAX: 10 PAX – van Gogh, Peach, Huckleberry, Illini, Lincoln Log, Soda Pop, Oil Change, Ten Pin, Yeti, and Bourbon (Q)
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
Warmup:
• Warmup with Motivators (10 to 1).
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 7 reps of the exercise
• PAX sprint to second cone and perform 7 reps of the exercise
• PAX sprint to third cone and perform 7 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
• We had some extra time so we:
o Motivators (10 to 1)
o Cone drill with merkins, but bear crawl to cones instead of sprint; walk backwards back to start to stretch out the calves and legs
Count-O-Rama and Name-O-Rama
Learn about the 6: Soda Pop.
Announcements.
COT / Prayers and Intentions.
PAX: Hannibal, Huckleberry, Casper, Ten Pin, Hannigan, Yeti, VanGogh
Q: VanGogh
Warmup: Motivators
Workout:
Station 1:
25 DIPS
25 Decline Merkins
25 Carolina Dry Docks
100 Arm presses
Station 2:
25 hand release merkins
25 merkins
50 arm circles
50 arm turn overs
Station 3:
3 up and down stairs
Station 4:
20 box cutters
50 flutter kicks
20 American Thor’s
50 LBCs
COT
6: Yeti
PAX: Lonzo, Cinnamons, Waldo, Doubtfire, Manchester, Fiesta, One Man Band, Mercy, Woodstock, Lyman, Rudy (Queue)
The Thang: FBI Physical Fitness Test
– 1 minute sit-ups
– 300 meter sprint
– max push-ups
– 1.5 mile run
– max pull-ups (this was a bonus after the workout was over)
COT:
We had the privilege of naming One-Man-Band this morning.
Game #2 Batter UP 10/13/2022
Pax: Ponzi(Q), Huckleberry, and Illini
Mission and Core Principles
Warmup: Windmills and Motivators
Beatdown:
15 Leg Lifts
25 Merkens
35 Big Boys
45 American Hammers
55 Air Presses
45 LBCs
35 Big Boys
25 Merkens
15 Leg Lifts
Run
Repeato Beatdown Exercises Above
25 Dips
120 seconds plank
COT
Happy 44th Birthday Usher! (Pop-culture icon)
Played 45 min of Usher’s greatest hits – you had to be there.
**Do not fact check any of the Usher knowledge bombs I dropped during the beatdown.
QIC: Fat Amy
PAX: Rudy, Reload, Doubtfire, Barney, One Man Band, Vespa, Slider, Mr. Anderson, GMO, Turbine, Footloose
Warm-up:
Mosey around Pond – Stop at each sculpture and do 10 SSS
Popcorn: 1st round – Jump Squat hold, 1 by 1 around circle for 75 count
2nd round:. 75 jump squat holds, but if a person does a burpee, then reverse the direction.
The Thang – Relay Races:
Broke into 3 teams of 4
1 person runs a lap around Cherry Hut while rest of team performs exercise. Continue exercise until all 4 team members have completed a lap and exercise team total is complete.
Once team finished, hold Al Gore until all teams complete round.
Rounds:
1. Kraken Burpees (burpee with 3 hand release merkins on the ground) x100
2. Scissor Kicks 2:1 x400
3. Jump Squats x320
4. Absolutions x200
Mosey back to the library and ended with a Burpee Circle – Total 44 for Usher’s birthday, chosen by Footloose.
COT:
Count O Rama (12)
Name O Rama
6: Mr. Anderson – He is a proud dad that was recently challenged, but decided to put his family before work.
Prayers for The Dushane’s healing and Footloose’s nephew
Date: 10/15/22
Time: 0630-0730
Location: The Fortress
VQ: Guardian
-F3 mission statement
-5 core principles
-Count off by 4’s
Pax (16 total)
Jennay
Casper
Charmin
Yeti
Divot
Meatloaf
Heisenberg
Hannibal
Fossil
Coconut
Deliverance
Fender Bender
Houdini
Isosceles
Peach
Guardian- VQ
The Thang:
Warm up of SSH x9, chain breakers x9, ISW x9 (there’s 3 outs in an inning and 9 outs in a game 😁)
We loaded the bases and went extra innings!
Home plate – 15 burpees x 4 rounds
AMRAP at all bases until burpees done by home group then mosey to next base and so on via butt kicks, high knees, karaoke…
First base – LBCs, BB sit ups, flutter kicks
Second base – plank jacks, Nolan Ryan’s, merkins
Third base – Lt Dans, alternating squats, pickle pointers
All x 4 rounds
Ended with some “broga” as the 7th inning stretch
COR
NOR
6- Meatloaf (great story man!)
COT – announcements/intentions
Ended in prayer
Thanks to all who were able to make it. Can’t wait to lead you all again! #ISI
I also forgot about the double mosey around all the bases for the two “dingers” ⚾️💪🏼
Mallrats
Intro
Mission
5 Core Principles
To commemorate 15 yr anniversary of the Shops at Fallen Timbers
1500 reps per team of 3
100 of each exercise
Run between Exercises
1. Merkins
2. SSH
3. Burpees
4. LBCs
5. Jungle Boy Squats
6. Big boy sit-ups
7. Flutter kicks 2:1
8. Monkey Humpers
9. Gas Pumpers
10. Lunges
11. Hand release merkins
12. Smurf jacks
13. Mountain climbers 2:1
14. American hammers 2:1
15. Nolan Ryan
Repeato
Pax
London
Huckleberry
Mercy
Rudy
Floaties
Wipers
Charlotte
Keebler
Footloose
Stark
Cinnamons
Fat Amy
Turbine
Q- Re-Load
6 Wipers
Announcements
Ended in prayer
Battlefield Ruck, myself and 13 other men rucked 3.4 miles around the mall and original battlefield trail.
Intro
Mission
5 core principles
3.4 mile ruck
Pax
Rudy
Doubtfire
Stark
Cinnamons
Barney
Turbine
Huckleberry
Mercy
Footloose
Wipers
Floaties
Keebler
Lonzo
Q – Re-Load
6 Turbine
Announcements
Ended in prayer
Leadership Ruck:
5 Core Principles
Q: Oil Change
Ruck PAX: Flo, Illini, Deliverance, Hannibal, Yeti, Lego, Raven, Deliverance, Meatloaf, Casper.
Run PAX: Jennay, isosceles
Discussion: Radical Candor
Work: Rucked 40 minutes
COT: Announcements and Prayer
Ruck and block ladder
Pax: Lego, Lonzo, Stark, Bourbon, Huckleberry, Coconut, Gepetto, Woodstock
QiC: Woodstock
E8MoM speed ruck 1 lap (adjusted to 1/2 lap for middle 2, full for final lap)
Ruck on entire time.
Rifle Carry block going out, murder bunny back
Start at cone 1.
10 curls
Go to cone 2 (rifle)
10 overhead press
Back to cone 1 (mb)
Curls, to 2 (rifle), do presses, to 3
Goblet squats.
Back to 2
Back to 1
Cone 1 – curls
Cone 2 – press
Cone 3 – squats
Cone 4 – rows
Cone 5 – thrusters
Cone 6 – manmakers
Cot
SLT handoff – 1st F Q from Woodstock to Lonzo.
I appreciate everything F3, specifically the men of Black Swamp, have done for me and our communities. Thank you for showing me the path. Thank you for letting me grow as a man a father and a husband. Thank you for letting me have a small part in growing F3, and allowing me to lead. Thank you for always having my 6. Thank you for being rather than seeming.
Lonzo is going to make a great 1st F Q, he has been a huge help and resource for me outside the SLT almost since his day 1. Always able to bounce ideas for csaups and beatdowns as events off of, and always pushing and asking great questions and offering suggestions. Always willing to step up and lead. Beyond that, he is a HIM and a true Black Swamp and F3 fanboy 😂. Welcome Lonzo, and thank you!
VQIC : Jake GMO Heilmann
PAX:
Jake VESPA Zinz
Sam SNAKEBITE Laginess
Jake VIPER Laginess
Jared SLIDER Zinz
Michael DOUBTFIRE DuShane
Zeke PRIMETIME DuShane
Steve FOOTLOOSE Mohr
Jamie RELOAD Keil
Jason FAT AMY Nofziger
Scott BARNEY Taylor
Thomas MERCY Morrissey
Mark Waldo Francis
The Breakdown Workout:
Started with a short mosey around the block to get the blood flowing and then we started a circuit where one PAX would Farmer carry 50 yards , do 3 Burpees then back while the rest of the group rotated through
Block Curls
Plate Curls
Side Staddle hood
Block Rows ( w 2 block option)
Block overhead press ( w/ Fat Cindy option)
Merkins
Big Boy Sit ups
Block Tricep Extensions
Tricep Merkins
Lt. Dans
Shrugs
We focused on quality reps over quantity. Trying to isolate each muscle and break it down by isolating it and stressing it with max time under tension and compound exercises. Breaking down the muscle fiber so it can be repaired bigger and better. Pain for Gain
Backblast – October 10, 2022
AO: Fassett Jr High School – Oregon, OH
QIC: Chubbs
PAX: Armstrong, Raven, Deliverance, Chubbs, Fall Out Boy, Isosceles, FNG Squire, Go Fish
Workout: Partner Track
Motto and core principles
The Thang:
Count off by 3s (just to put us in pairs, the Q made it harder than it needed to be), two came in hot and got paired in
Mosey to island at far side of parking lot. Cones set up at far end of lot towards tennis courts and at mid point.
Do warm ups to middle cone:
Jog
High Knees
Butt Kickers
Carioca
Sprint
In Partners, one completes exercise while other runs to far cone. Switch and repeat.
Jr. Partner:
100 Merkins
100 Squats
200 Shoulder press
200 LBC
Partner:
100 Carolina dry docks
100 Squat Kicks
200 Moroccan Night Clubs
100 Super mans
Mosey back to the flag for:
Count o Rama – 8 total
Name o Rama
6: Fall out boy – EH’d by Raven and Deliverance
FNG – Plays guitar and Squire is apparently an entry level guitar, so Squire fit pretty well
COT – continued prayers for Armstrongs son
Extra gloomy in the low 40’s with sprinkles!
PAX: Flo, Oil Change, Sally, Re-load, Phat thor, ten pin, huffy, Raven, meatloaf, Guardian, VanGogh
Q: VanGogh
Rucked to side cut down the trail to playground and back.
6: Ten pin
Gauntlet – 10/17/22
Q: Callahan
Pax: Guardian, Soda Pop, Illini, Jennay, Callahan.
Stretch
2 min timer
Three Rounds of 4 sets @ 10-20-30 reps.
Backblast – October 19, 2022
AO: Grantland – Perrysburg Rotary Park – Perrysburg, OH
QIC: Geppetto
PAX: Ten Pin, Soda Pop, Huckleberry, Peach, Geppetto, Hannibal, Oil Change
Workout: Spirit Week
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Warm Up:
In cadence, eleven reps each Side Straddle Hops, Windmills and Chain Breakers
The Thang:
Elevens
Round One
Merkins at near end, then (11) block curls
Run to far end
Squats, then (11) jump ropes or side straddle hops
Run to near end
Round two
Burpees and overhead block presses
Big Boi Sit Ups and jump rope/side straddle hops
Round three
Bonnie Blairs and Bent Over Block Rows
Mike Tyson’s and jump rope/side straddle hops
Gather at the flag for:
Count o Rama – Seven
Name o Rama
The Six – Peach. EH’d by OK. Comes to F3 to get better physically and to also be a more well rounded man in all aspects of life.
Announcements: 2nd F at Toledo Spirits, need a few more PAX to green light the event. Gear order. Grow Ruck.
BOM w/prayer: Prayers for Hannibal and a family he knows coping with a suicide. May God give us the strength to speak up when we need help.
Spreadsheets from the Gloom: Low 40’s, windy, cold. Honor to Lead!
Playlist: All Along The Watchtower (DMB), Separate Ways (Journey), Sledgehammer (DMB), Radioactive (Kings of Leon), Faint (Linkin Park), Living Loving Maid (Led Zeppelin), Bleed American (Jimmy Eat World), Dig (Incubus)
The Pax: Lyman, Charlette, Montoya, Hannigan, Lonzo, Woodstock, Rudy (Q)
The Thang: Crazy 8s
8 Sets of the following 8 exercises, with a rep count of 8, in an ⅛ of a mile loop.
– Merkins
– Jungle boy
– Burpees
– Side straddle 2 is 1
– Bonnie Blair’s 2 is 1
– Squats
– Lt Dan
– Mt climber 4 is 1
We had 9 brave men attend our wonderful beatdown. They were Billy Hannibal Stark, Paul Phat Thor Devine, Ray Tin Pin Gill, Jake Jenny Wittmer, Joe Guardian Kizer, Rick Huckleberry Thielen, Tod Nitrous Armbruster, Sam Divot Warner, and the Q Mark Landslide Trimble. We ran over to Hood park where we bear crawled up the hill. While we bear crawled up the hill we stopped periodically to do a set of ten merkins. We stopped at 5 different occasions to do a set until half of our group reached the top. We ran down the hill and went back up bear crawling but this time we did 5 sets of ten big boy sit ups. We repeated the crawl with another set of merkins. We returned to the wall where we did a merkin circle to 100. We then did Guantanamo. We finished the workout with a little bit of stretching and ended in a circle of trust.
NEW KIDS
Mission
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up: Mosey around median
The Thang:
PART I.
5 man makers
10 decline diamond merkins
15 curls
PART II. 15 reps of the following exercises at each cone. Sprint/Shuffle (always facing forward) between cones.
1st cone: Oh-Hey’s (1:1)
2nd cone: Baryshnikov Squats
3rd cone: Cross Reach (1:1)
4th cone: Monkey Humpers
PART III. Run around median
Repeato
Cool Down: Run around median
COT
Countorama
Nameorama
6 – Krabby Patty
FNG – none
Announcements
Prayer
PAX LIST OF THOSE WHO HC’ed:
Footloose – Q
Lyman
Rudy
One Man Band
Lonzo
Mercy
Krabby Patty
PAX List of those who un-HC’ed
Charlotte
Woodstock
Matthew 5:37
Let what you say be simply ‘Yes’ or ‘No’; anything more than this comes from evil.
Smokin’ Core 🔥
Welcome
Mission
Principles
Pax:
Coconut
Montoya
Raven
Flo (Q)
Warmup:
SSH
Windmills
Arm Circles
Deep Squat
Reach for the sky
Elbow stretching
Knees to Chest
Tabata 40sec exercise 20sec rest
Rotation:
Hammers
Flutter Kicks
Bridges
Imperial Walkers
LBCs
Freddie Mercuries
Box Cutters
30/60/90
Leg Raises
BBS
Mountain Climbers
60sec Plank
Repeato
Good Mumblechat while listening to Pandora “Christian Hard Rock” with annoying commercials since Flo is hesitant/unwilling to spend $5 a month to listen commercial free…
Six: Montoya
NOR
COT Prayers
It was a pleasure to share the gloom with a fine group of HIM!
Tues 6:15p 10/18/22
Charmin Growl – No pain, no Gain!
Q – Charmin
PAX – Ponzi, Everest, Hazmat
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Balance Drills
1. Knee raise hold
2. Calf raise
3. Patrick Step
4. Single-leg Romanian
Exercises: 10min (1min each)
1. SSH
2. Jump rope
3. Summo hold side lunge
4. Hip opener
5. Use bench side plk bring leg up
6. Side plk raise, hold
7. Incline merkin
8. Decline merkin
9. Reverse crunch toe taps
10. Alt leg raise on back
11. Both leg raise
With Coupon – most with 2 dumbells (8-15lbs), 12-15 reps
1. Cuban Press 3×12
2. Kettle bell swings
3. Swing Lunge, Squat, Overhead Press
4. Twist seated
5. V-up press (1 db)
6. Hammer diagonal
7. Twist one-knee
8. Double hammer seated
9. Bridge with coupon
10. Curls ( x 12)
11. Strict Curl (x12)
12. Hammer Curl (x12)
13. Tricep Press (x12)
Run 3 laps around center green space
Prayer Intentions – Charmin friend Andy – skin lap results and courage, Flo strength, Ponzi family celebrations, Everest colleague
Always a pleasure and an honor!
MIDNIGHTS ALBUM RELEASE PARTY
PAX: Barney, Viper, Doubtfire, Fat Amy, Huckleberry, Hannibal, Waldo, Manchester, Reload, One Man Band, Rudy, Raven, Casper, Mercy(Q)
Fartsack PAX: Footloose.
(It pains me to put Footloose’s name down. Having been one the first PAX to get called out in a Black Swamp backblast, I know it will only help Footloose accelerate. However, it is important to note that Woodstock called out Mercy. Then Woodstock fartsacked Footloose’s Q. Footloose called out Woodstock, and then Footloose fartsacked Mercy’s Q. Mercy is looking to break the fartsack cycle.)
WHAT A TIME TO BE ALIVE.
The new Taylor Swift Album was loved by most, depending on their age. Taylor Swift released her album “Midnights” at 12 am, and we had the pleasure of working out to each track 5 ½ hours later. Mercy wore his red scarf, and Fat Amy looked great in his red glitter infinity scarf. Scarves are the new fashion accessory of F3 Beatdowns this winter. Track #8 was Huckleberry’s least favorite track.
The format was simple. Mosey across the street to an open field, far away from that frightening hill. 13 is Taylor’s favorite number. 13 reps of each exercise, run to cone and back. Repeat til track is over. A new exercise matched every track.
Midway through, Mercy called an audible, and the PAX did 13 reps, ran to cone, did 13 more reps, then ran back.
Mercy matched the first letter of each track with an exercise:
13 REPS. RUN TO CONE. REPEAT TIL NEXT SONG
1. LAVENDER HAZE – LT DAN
2. MAROON – MERKIN
3. ANTI-HERO – AIR PRESS
4. SNOW ON THE BEACH – SQUAT
5. YOU’RE ON YOUR OWN KID – Y not Burpees?
6. MIDNIGHT RAIN – MT CLIMBERS
7. QUESTION…? – QUICK FEET
8. VIGILANTE SHIT – V UPS
9. BEJEWELED – BEAR CRAWLS
10. LABYRINTH – LT DANGER
11. KARMA – KNEE TO ELBOW PLANK
12. SWEET NOTHING – SSH
13. MASTERMIND – MIKE TYSON
COT – Illini’s ex wife
Leadership Ruck
Discussed largely the upcoming Growruck/GTE in June of 2023. Experienced PAX described their experiences and newer PAX asked questions about what to expect.
Honored to lead and use the forum to discuss a great leadership development opportunity.
PAX:
Flo, Geppetto, Soda Pop, Deliverance, Guardian, Casper (Q)
Flo was the 6.
Northern Rock
Date: October 24, 2022
Time: 5:30am to 6:15am
Location: The Gauntlet
QIC: Geppetto
PAX: 9 total -Peach, Lego, Hannibal, Huckleberry, Guardian, Illini, Striker, Geppetto, Venom
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm Up:
Run from Rivercrest lot out to Eckel Jct and into the Ft Meigs Elementary lot back to behind school.
The “Thang”: Forty-Five second AMRAP, 15 second transitions. After every five exercises we ran down and back twice from portable classrooms to basketball hoops.
Group One: Merkins, Plank Jacks, Squats, Flutter Kicks, American Hammers
Group Two: Hand Release Merkins, Shoulder Taps, Never Surrenders, BBSU’s, Box Cutters
Group Three: Diamond Merkins, Plank Jack Shoulder Taps, Imperial Walkers, LBC’s, Hello Dolly’s
Group Four: Elevator Merkins, Mountain Climbers, Imperial Squat Walkers, Leg Lifts, Freddie Mercury’s
Group Five (PAX choice): Hannibal – Mike Tyson’s, Venom – Carolina Dry Docks, Striker – Squats, Lego – Nolan Ryan’s, Huckleberry – Side Straddle Hops
Mosied back to cars for (12) Merkins for Striker’s birthday, Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer. Peach was the Six – he was EH’d by OK, got his name because he played college baseball. Came for the exercise, stays for the fellowship. Aye!
Prayers for Illini’s children and their family on the sudden loss of their mother. Praise for Striker’s 12th birthday
Moleskin/Spreadsheet from the Gloom:
Mid 50’s low wind. Great morning.
Wishing my son Noah (Striker) a very happy birthday!
Northern Rock playlist included: Rush, Guess Who, Barenaked Ladies, Our Lady Peace, Theory of a Deadman, Three Days Grace, City and Colour, Billy Talent, Tragically Hip, Hot Hot Heat
Honor to lead!
Welcome to F3
Mission statement:
5 Core Principles:
COUNTORAMA
EXERCISE DEMOS:
WARM UP: short mosey
The Thang:
PAX complete same exercise as they move up the ladder. Run to 1st cone. 3 reps at first cone then back to start. Run to 2nd cone. 6 reps at 2nd cone, then 3 reps at 1st cone then back to start and so on to 12.
ALSO: 5 Burpees Every 5 Minutes
LADDER
CONE REPS
START
1st 3
2nd 6
3rd 9
4th 12
Exercise List Activity to next cone
Merkins Run
Curls Rifle Carry
Oh-Hey’s (1:1) Run
Over-head press Rifle Carry
LBC’s Run
Bent-over Rows Rifle Carry
COT:
Countorama
Nameorama
6
FNG’s – none
Announcements
Prayer
PAX LIST:
Footloose – Q
Fat Amy
GMO
Viper
Reload
Rudy
Waldo
Manchester
Backblast for the Foundry on 10/24/22
PAX: Landslide, Phat Thor, Rocket Man, Coconut (Q)
Fartsacker: Woodstock
Intro: Mission and Core Principles. Heavy on the disclaimer today.
THANG: the Miracle Mile–taken from the Billy Joel song “Still Rock & Roll to Me”
Using the track at the foundry. placed a cone every 50m (8 segments) around the track. From the start:
– Murder Bunny 50 m
– Ape Hop 50 m (L), then leave your block there.
– Lunge Walk 50 m
– Bear Crawl 50 m
– Crawl Bear 50 m
– Burpee Broad Jump 50 m (3 burpees, 5 jumps)
– Crab Cake 50 m
– Dragon Walk 50 m back to the starting cone.
– Jog 100 m to where your block is and repeato.
If you can move your block 400m around back to the start, you’ll have completed 4 laps, one mile, and it’s a miracle if you can get it done. YHC made just over 2 laps in 35 min. and was so gassed he couldn’t even count for COT and wound up being the 6 himself.
Everybody worked hard and everybody challenged themselves.
Hard part of the day is done.
Pax: Jennay, Coconut, Fossil
Q: isosceles
Ran the block around the a Perrysburg pool. Thanks Jennay for finishing up the Q since I had to leave early.
Q – Charlotte
Pax – Cinnamons, Floaties, Rudy, Kiebler, Fat Amy, Lonzo, Reload, Meatloaf, Mercy, Footloose,
Ladder type beatdown, separate 6 cones approximately 10 yards apart in a straight line. At the start line, murder bunny to Cone 1 and perform exercise. After completion of the exercise at Cone 1, lunge walk with block back to start line. Run a lap around movie theater (ended up changing the route of the run to around the Fallen Timbers pond). Once back from the run, at the start line, murder bunny to Cone 2 and perform exercise. Lunge walk back to Cone 1 and perform exercise. Lunge walk to start line and repeat run. Follow this ladder style for the rest of the cones and remainder of the workout.
Cone 1.) Burpees – 5
Cone 2.) Merkins – 10
Cone 3.) Squats with Block – 15
Cone 4.) Lunges with Block (2 is 1) – 20
Cone 5.) LBC’s – 25
Cone 6.) Flutter Kicks with Block Overhead (2 is 1) – 30
COT, NOR, Lonzo was the 6. Prayers and Announcements
Always an honor to lead!
Walk the Plank (aka Ruck then Plank)
Welcome
Mission
Principles
Pax
Geppetto
Guardian
Woodstock
Huffy
Ten Pin
Meatloaf
Ponzi
Illini
Reload
Lego
Stalker
Huckleberry
Flo (Q)
The Thang
COR 13
2×2 Ruck stopping every 5 minutes to do a 1 minute plank with rucks on. Rotate a 60lb sandbag every 5 minutes. 10 “penalty” merkins at the top of The Wall. Lots of elevation change while rucking 2.5 miles.
COR 13
NOR
Six was Stalker
COT
Ended with Pirate 🏴☠️ Coffeeteria celebrating 5 Year F3 Anniversary for YHC. Honored to be a part of F3 Black Swamp! Aye!
Hillarious run, up and down Hood Park and the steps at Rverside, then run to South Boundary and back
posting: Isosceles, Fossil , Coconut, Land slide, Venom, and the Q Nitrous
The Murph in Monclova, we did it again.
1.2 mile run
100 pull-ups, 200 pushups, 300 squats
Run back
PAX: Rudy, Lonzo – Q
Mercy accidentally slept in, so he missed a good time at club Murph.
Walkout Ruck – 5 Year F3 Anniversary
Welcome
Mission
Principles
Pax
Everest
Ponzi
Huckleberry
Megaledon 2.0
Charmin
Reset
Hazmat
Bonds
Huffy
Flo (Q)
Rucked throughout Levis Commons stopping every 5 minutes to do a 60sec plank with ruck on.
Carried a 60lb sandbag switching every 5 minutes.
COR 10
NOR
Six was Megaledon
Announcements
COT
Honored to lead a fine group of HIM!
All 10 pax headed to Bar Louie. 🤜🏼🤛🏼
Pax: Rocketman, Lyman, Lonzo, Charlotte, Woodstock
QiC Woodstock
Rucks and coupons
Rucked around Rolf with coupons, stopping every 3 minutes to do work. Stopped at the shelter house for step ups. Finished with a memory style COP. Charlotte killed it.
Monkey humpers, presses, variety of merkins, squats, lunges.
Pax: Phat Thor(Q), Ten Pin(6), Sodapop, Hannibal, Lincoln Log, Fossil, Oil Change, Huffy, Peach
Started at 5:30, underneath the shelter.
Moseyed around the parking lot and then got to work
30 seconds on, 8 seconds in between. Exercises were done to the beat of the song. Starting small around 80-90 BPMS, up to 120 BPMS, back down to 100 BPMS, and then finally the last round was pushed to 140 BPMS.
Exercises:
Goblet Squats
Shoulder Press
Bent Over Rows
1 Legged Lunge
Chest Press
Bicep Curls
Step Ups
KBS
Hip Thrusts
Derkins
COT: Ten Pin shared and props to him for being so consistent.
Prayers for Illini, sick kids, Oil Change, and all men.
10-22-20-22 Beatdown
Pax: Stark, nitrous, Heisenberg, Mulan, Peach, Casper, Fat Thor, time bomb, fender bender, divot, Hoser, deliverance, Charmin, Malware, FNG- CHIPs, Q-Spaulding
4 teams of 4 relay races
Round 1
Everyone holds Al gore until it’s their turn
Bear crawl 10 meters
22 reps merkins
Bear crawl 20 meters
22 reps merkins
Losing team team does 10 burpees
Round 2
Everyone holds plank
Duck walk 10 meters
22 reps stand squat
Duck walk 20 meters
22 rep squat
Losing team does 10 jump lunges (2 is 1)
Round 3
Hold 6 inches (feet 6 inches off ground)
Sprint 10 meters
22 big boy sit ups
Sprint 20 meters
22 big boys
Losing team does 10 Absolutions
Switch teams by rotating one person from each
Round 4
Hold Al gore
Murder bunny 10 meters
22 reps curls
Murder bunny 20 meters
22 reps curls
Carry block back to team
Everyone did 5 burpees
Round 5
Hold plank
Frog hop 10 meters
22 lunges (1 is 1)
Frog hop 20 meters
22 lunges (1 is 1)
Loser 10 Lt. Dans
Round 6
Hold 6 inches
Imperial walk 10 meters
22 reps Mountain climbers 2 is 1
Imperial walk 20 meters
22 reps Mnt Climbers 2 is 1
Skipped punishment
Round 7- every man for himself
Bear crawl
22 merkins
Sprint
22 side straddle hops
Back pedal
PAX: Huffy, VanGogh
Q: VanGogh
Workout:
We did 400 reps for each exercise together so 200 each
400 merkins
400 squats
400 LBCs
400 flutter kicks 2 is 1
400 lunges 1 is 1
Every 4 minutes ran up the hill and back down.
Backblast – October 27, 2022
AO: The Wall – Riverside Park/Hood Park – Perrysburg, OH
QIC: Geppetto
PAX: Jennay, Geppetto, Casper, Hannigan, Hannibal, Stark, Ten Pin, Guardian, CHiPs, Coconut, Huckleberry
Workout: Trick or Treat
The “Thang”: Warm up with (31) four count Side Straddle Hops in cadence. YHC then explained the workout. Four houses (#1-#4), one each at the bottom and top of The Wall and at the bottom and top of Hood Park. Pick a candy, check the sheet for the exercise it represents. 31 reps. Be careful about house #4….
HOUSE #1-#3 31 REPS, KIT KAT SQUATS, HERSHEYS HAND RELEASE MERKINS, REESES CUP SIT UPS, YORK PEPPERMINT PATTY MOUNTAIN CLIMBERS, ALMOND JOY FLUTTER KICKS
HOUSE #4 – Karen’s house. Karen doesn’t like trick or treaters. 20 burpees
Ended with:
Count-O-Rama – Eleven (Casper was the six)
Name-O-Rama
Sharing of the six – Casper was Eh’d by the Art of Manliness podcast with Dredd and OBT, the founders of F3. 1st post was a ruck, got a little behind and came out around the cemetery and he was named “Casper”. Posts sporadically but appreciates when PAX reach out to see how things are going for him.
Announcements – GTE NWO Late June ‘23. Start preparing now. Toledo Spirits event TONIGHT
Ball of Man – Prayers for safety and for fun this weekend. Prayer for Illini, his children and his ex-wife’s family.
Spreadsheets from the Gloom: Low 40’s low wind. Pleasant morning. Had a little fun today and also put in some good work. More running than I envisioned. Honored to lead.
Black Swamp 100
In celeration of my 100th post since returning to the F3 in the Swamp.
Intro
Mission
5 core principles
Countarama
Warm up
Chain breaker – 10 IC
Windmill – 10 IC
Motivator – 7 count
Squativator – 7 count
The Thang:
Partner up and complete the following:
100 Block OHP
100 Block Row
100 Decline Merkins
100 Block Curls
100 Big Boys
100 Block Squat
100 Block Swing
Every 5 minutes 5 Manmakers
Partner Rifle carry 100 yds while other works
Pax
Q – Re-Load
Footloose
Waldo
Rudy
Slider
Manchester
Hannibal
Cinnamons
Huckleberry
MKnight
Fat Amy
6 – Hannibal
Announcements
Ended in prayer
“Thursday Night Football” @ La Biblioteca 10/27/2022
Pax: Ponzi(Q), Bonds
Mission and Core Principles
Warmup lap around the library
Workout reps and exercise was determined by rolling the dice
LBCs, Run, Side saddle hops, LT Dans, Big Boy situps, merkens, wall sits, planks, mountain climbers, burpees
COT
The leadership Ruck Topic was about “Being the Man You Want To Be”. It focused on 3 questions:
Who are you now?
Who do you want to be?
What steps are you willing to take to become that man?
The Ruck Pax Was (3):
Raven, Deliverance, and Huffy (Q).
The Run Pax Was:
Jennah, and Fossil
PAX: Lyman, Rudy, Gulliver, Woodstock
QiC: Woodstock
Pinch hit q. Still ladder style, but different.
Monkey humpers
jump squats
Imperial walkers
Merkins
Burpees
Curls
Pickle pounders
Rows
After the 4th and last cones, run a lap. Restart at opposite side. Last cone is 20, other cones are 5.
Great conversations. Beautiful weather. Solid beatdown.
T&P for Lyman (#5!) and Gulliver (new job) and all the kiddos tonight out trick or treating.
Aye!
Q: Charlotte
PAX: Mercy, One Man Band, Rudy, Lonzo, Woodstock
Core Principles
Beatdown: Rope-a-Dope
-Ropes set up at playground where chest dips are normally performed. 1 person on ropes, 1 person on cone next to ropes which will be the person next to rotate to ropes. Everyone else is on side waiting to rotate to cone and ropes. Workout consists of the person doing ropes until the person at the cone finishes a number of reps of an exercise. The other people on the side are doing a rotation of two separate exercises while waiting to rotate. The rounds consisted of:
Round 1: Squats (x30) + Rope, rotate between merkins and lunges
Round 2: LBCs (x25) + Rope, rotate between side straddle hops and up downs
Round 3: Merkins (x20) + Rope, rotate between flutter kicks and bonnie blairs
Round 4: Vups (x20) + Rope, rotate between american hammers and plank jack shoulder taps
Round 5: Burpees (x10) + Rope, rotate between absolutions and hand release merkins
CoT
Name-o-Rama
Announcements and Prayers
Date: 10.29.22
AO: Fortress
Q: Callahan
PAX: Guardian, Chips, Fender Bender, Peach, Jennay, Deliverance, Huffy, Mulan, Lego, Fossil, Chairman, Hannibal, Heisenberg, Callahan.
Work:
Stretch
2 Minute timer with 10-20-30 reps
3 sets each
SSH
Leg levers
Plank jacks shoulder taps
Push ups with blocks
Bonnie Blairs
Imperial walkers
Burpees
American hammers
Skaters
10.31.22
Smokey
Lonzo
Barney
Reload
Manchester
Waldo
Mercy
Fat Amy
Stalker
PAX: Fossil, Jennay, VanGogh
Q: VanGogh.
Workout:
Ran to the gauntlet and back
Q – Charlotte
Pax – Footloose, Rudy, Lyman, Lonzo
The Murph:
1 Mile run
100 pull ups
200 push-ups
300 squats
1 Mile run
COT, Nameorama, Announcements, Prayer
Spooky Good
PAX: Lego, Guardian, Stark, Peach, Oil Change, Jennay, Fossil, Coconut (Q)
a little mist, a little drizzle, a lot of strong work from the HIMs that started their Halloween off with the DRP.
Warmups: SSH and Windmills IC.
Thang
picture a rectangle around the parking lot. four laps around for the complete circuit.
Lap 1: (side1) 10 thrusters, murderbunny halfway to next corner, 20 goblet squats, ape hop to corner, 30 curls. (side2) Then leave your block at the corner. Bear crawl halfway to next corner, then lung walk the rest of the way. (side3) Broad-jump-burpee (3 burpees 5 jumps) halfway down side 3, dragon walk to corner. then jog side 4
Lap2: (side1) jog to your block. (side2) 10 thrusters, murderbunny to midpoint, 20 goblet squats, ape hop to corner, 30 curls. (side3) bearcrawl halfway and lunge walk the rest. (side4) Jog
Lap3: (side1) jog, (side2) jog to your block, (side3)10 thrusters, murderbunny, 20 goblet squats, ape hop, 30 curls. (side4) jog.
Lap4: jog sides 1, 2, 3 then rifle carry your block for side4 and begin again if you have time.
Great effort by all the pax.
COR/NOR Peach 6.
#ISI
Backblast – November 2, 2022
AO: Wakanda – Maumee High School – Maumee, OH
QIC: Geppetto
PAX: Lyman, Rudy Geppetto, Party On, Charlotte, Gulliver
Workout: Wakanda Ruck Workout
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
● Be free of charge
● Be open to all men
● Be held outdoors, rain or shine, heat or cold
● Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
● End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
Disclaimer: I am not a professional. You v you. Modify as needed.
The “Thang”: (20) 4 count flutter kicks w/ruck overhead, (20) 2 count American Hammers w/ruck. Bear crawl ruck drag 30 meters, (20) 4 count flutter kicks w/ruck overhead, (20) 2 count American Hammers w/ruck. Bear crawl ruck drag 30 meters back to starting location. Run one lap. Repeato until time is called.
Ended with:
Count-O-Rama – Six
Name-O-Rama
Sharing of the six – Charlotte was EH’d by Lonzo. Interned at Lonzo’s work. Took some headlocking but he eventually came out and had been posting ever since. Enjoys the comradery and the exercise.
Announcements – Everest and merkin challenges. Turkey day football at Foundry. 2nd F in Whitehouse on Black Friday. Mental health breakfast this Sunday in PBG and Nov 20th in MAU.
Ball of Man – Prayers for F3 Toledo Mulachy who has a parishioner that has terminal cancer. Prayers for Gulliver and his new job. Prayers for the Ramsey family as Lyman and his M get ready to welcome 2.0 number five into the world. Prayers for sure!!!
Spreadsheets from the Gloom: Low 40’s, clear, calm. Playlist included: Audioslave, Christopher Cross, Kings of Leon, Nathaniel Rateliff and the Night Sweats, Led Zeppelin, Collective Soul, Chicago, Filter. It was an honor to lead. PAX put in some tough work today. Great push men
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Rudy, Woodstock, Rocketman, Hannigan, Gulliver, Lyman (QIC)
Notes from the Gloom:
The scheduled Q was Charlotte, who unfortunately lost his battle with the alarm clock this morning. He missed an unseasonably warm, clear morning! We decided to continue with his title of “Circle of Pain” and called out exercises around the circle.
Warmup:
Motivators from 10 to 1
The Thang:
Starting with Rocketman, we rotated around the circle with each HIM calling an exercise of 22 reps. After everyone had called an exercise, we ran across the parking lot and back. Another round of exercises, another lap, etc. I think we did 4-5 times around, but I lost count. Mostly the typical exercises, with the exception of Rocketman, who went rogue on round 3 or 4 and called a brutal lunge walk across the parking lot with backward run back. Good mix of exercises made for a quality workout.
Countorama (6)
Name-O-Rama
The Six was Rocketman
Announcements
Ended in short prayer
Honored to fill in. Shake it off and get it next time, Charlotte! God bless.
Lyman
10/7/2022
Q: Doubtfire
Pax:
Party-On
Reload
Oil Change
Fat Amy
Stark
Barney
Waldo
Huckleberry
Manchester
Doubtfire
This was Doubtfire’s “Pre-Operation” Beatdown
11 of us moseyed around the quarry and did exercises not involving the hands, or more specifically the fingers, periodically as we encompassed the Rabbit Hole’s largest body of water.
We stayed together the entire time, and I forget all the exercises we did, but suffice to say, we worked for 40-ish minutes and started and ended on time.
Aye!
Give me Time @ La Bibloteca 11/03/2022
Pax: Ponzi(Q), Huckleberry, Chitchat, Red Baron, Bonds, Solo, Stalker
Mission and Core Principles
Warmup run and Motivators
15 Reps with Cinderblock, Barbells or Ruckweight
2 Rounds of Squats, Bicep Curls, Big Boy Situps, Merkens, American Hammers, Overhead Press, Kettle bell (block or weight) swings
Then Run
COT
Welcome
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up: mosey down and back to cone twice
The Thang:
Tabata: Did 8 rounds of the same exercise in 20 second intervals followed by a 10 second rest. 1 minute mosey after the last round. Switch to a new exercise and do 8 rounds in the same intervals.
Exercises:
Alternating-hand merkins
Drop it like it’s squat
Burpees
LBC’s
Mike Tysons
Curls
Step ups with Air Press
Countorama
Nameorama
6
FNG (none)
Announcements
Prayer
PAX LIST:
Footloose – Q
Stark
Gulliver
Manchester
Doubtfire
Reload
Mercy
Fat Amy
Barney
INtro, principles, Ruck
Footloose, Nickel and Dime, Lyman, Fraction, Reload, I-beam, Cinnamons, Wipers, Meatloaf, Isoceles, Mercy (q)
COT
Intro, Principles, etc.
PAX: Isosceles, Wipers, Lyman, Fraction, Charlotte, Reload, Meatloaf, Fat Amy, Lonzo, Cinnamons, Footloose, Mercy (q)
Beatdown: Motivators, expanded to other exercise. Route 66, expended to other exercises.
Motivator format exercises: Squats, Mike Tyson, Lunges, start at 7
Route 66 format exercises: Merkin + bear crawl, Jack webb + bear crawl, Calf riase+ Squat + lunge walk, Murph variation (merkin, squat, situp) plus Lunge walk
FInish with more motivator squats, mike tyson, lunges. Start at 7
COT
The Whole 9 Yards
PAX: Van Gogh, Raven, Coconut (Q)
Intro: Mission and Core principles.
THANG:
Warmup by mosey to Yard 1:
Yard1–end of the easterly pier. SSH In Cadence to a 9 count. Merkins in Cadence to 9 count.
Mosey to Yard2–benches at N end of parking lot. 9 Step ups each leg, Merkins IC 9 count.
Mosey to Yard3–top of the parking lot hill. 9 Plank-Jack Shoulder Taps IC. Merkins IC 9 ct.
Mosey to Yard4–top of hill behind baseball diamond. Descend bleachers w/9 squats each bench
Mosey to Yard5–home plate. one foot hope around the bases, 9 Monkey Humpers each base. Merkins at home plate IC 18 ct.
Mosey to Yard6–basketball court Chainbreakers IC 9ct. Merkins IC 9ct.
Mosey to Yard7–Playset. Mini-murph: 9 pull ups, 18 merkins, 27 squats.
Mosey to Yard8–top of field hill s from playset. 9 BBSU IC, Merkins IC 9ct.
Mosey to Yard9–End of westerly pier. 9 burpees IC, Merkins IC 9ct.
After the whole 9 yards, we still had time.
Box jumps along the pier.
Mosey to Yard10–Picnic shelter Dips IC 9ct. Merkins IC 9 ct.
Mosey to Yard 11–Basketball court again. 9 point shuttle run long way, Merkins IC 9ct.
Mosey to Yard 12–Parking lot. Bear Crawl 9 parking spaces, 9 merkins, crawl bear 9 spaces, 9 merkins.
12 yards covered on this tour of the AO, with 225 Merkins total.
COT. Raven 6.
Merkins & Mt Everest
Super simple concept: ran up steps and did 1 merkin. Ran back down. Every time we ran up steps we added 1 more merkin to our count.
At the end we circled up and did some birthday merkins. 46 for Re-Loads birthday!
Pax joining together in the gloom:
Phat Thor(Q), Re-LOAD(6), Hannibal, Ten Pin, Oil Change, Fossil, Huckleberry, Chips, Landslide, Divot
Leadership Ruck: The quest for Contentment (Q3.11)
Life, Liberty, and the Pursuit of.,.Joy?
Ruck Pax: Flo, Valiant, Soda Pop, Huckleberry, Van Gogh, Huffy, Raven, LEGO, FNG (Mike Koeniger), Deliverance (Q)
Run Pax: Isosceles
Contentment
The “HIM Accelerates his Contentment by consistently pursuing Joy rather than Happiness”
Question 1: Joy and Happiness are used interchangeably in our culture, but is there a difference?
From Q Source: “Joy is a permanent state of hopeful satisfaction unaffected by external circumstance, Happiness is a mere transitory positive feeling governed completely by external circumstance”
My simplification of this is that Happiness is a temporary good feeling based on something that happens. Joy is a long lasting satisfaction that isn’t affected by events outside of you.
Question 2: Can you think of an example of Happiness vs. an example of Joy?
Again, from the Q Source “Joy is the fruit of (the) HIM’s enduring devotion to Getting Right and staying that way through the DRP…It withstands bad weather, physical ailments and financial downturns. Joy is the stainless steel of the soul”
“Happiness is the warm comfort that derives from a toasty fire and a mug of hot cocoa on a cold night…wholly dependent on physical or emotional gratification”
So, we’ve finally got there. Joy comes from Getting Right, that is improving our fitness, Serving Others, and Connecting with our Higher Power. Happiness is satisfying our desires for pleasure and comfort.
Question 3: How can you live more as a Joy-Seeking Pro and less like a Happiness-Seeking Mascot?
The Stoic Philosophers expressed a similar idea regarding Joy almost 2,000 years ago.
“Joy (is) experienced by the sage when he is fully aware of his own virtue.” The Stoics believed that Virtue was the only Good. This is living by the four Virtues of Prudence (wisdom), Justice, Fortitude (strength and courage), and Temperance (self-control). The important thing is that these can never be taken away from you.
Question 4: Share an act of Virtue that you took Joy in. A time you were Wise, Just, Strong, Courageous, or Self-Controlled…
Before the Stoics there was a shepherd boy, who slayed a giant, and gives us a final thought on Joy… “You make known to me the path of life; in your presence there is fullness of joy; at your right hand are pleasures forevermore.” (Psalm 16, Verse 11)
Question 5: Have you found Joy in the presence of a higher power? Is there a special time you can remember?
The Q Source notes that “Rough skies make good pilots.” Our goal is to develop Durability. “Durability is physical and emotional toughness that is fostered through deliberate exposure to Hardship and Chaos. It is through Hardship-suffering caused by intense Adversity-that (the) HIM learns how deep the bottom of his Pain barrel is”
Question 6: What is the relationship between Contentment and Durability?
Commentary
A great morning to explore the concepts of Joy and Contentment. It was a Joy to share and converse with such excellent HIMs. Many followed the Ruck with a most excellent beatdown delivered by Stark, which tested our Durability.
Mike Koeniger becomes “Sawdust” (aptly named by Huckleberry)
Battlefield Ruck
Intro: Mission, 5 Core Principles
Ruck: Covered 3 miles, a little PT, and good conversation
COT: Meatloaf was 6 – Proud that this group helps set the right priorities in life.
PAX:
Wipers
Keebler
Woodstock
Charlotte
Lonzo
Meatloaf
Footloose
Re-load
Gulliver
Casper
Mercy
Party On
Runt
Cinnamons
Nickel & Dime
I-Beam
Night Hawk (FNG from I-Beam)
Fat Amy (Q)
Halloween Hangover at Battlefield
PAX:
Re-load
Footloose
Woodstock
Cinnamons
Lonzo
Charlotte
Gulliver
Mercy
Casper
Runt
Wipers
Fat Amy (Q)
Intro:
F3, Mission, 5 Core Principles
Warmup – Indian Run, down Blvd and back
The Thang: HIIT Workout
Workout for 35 sec, rest 15 sec
8 rounds, 4 exercises per round
1. Jump Squats
2. Merkins
3. Plank Jacks
4. Bear Crawl
Rest 30 sec
5. Burpees
6. Jump Lunges
7. Am Hammer
8. Michigans
Rest 30 sec
9. Smurf Jack
10. Mountain Climber
11. Freddie Mercury
12. Bear Crawl
Rest 30 sec
13. SSH
14. Burpees
15. High Knees
16. Michigans
Rest 30 sec
Repeat 4 rounds again…
Cooldown Stretch
COT: COR, NOR
6: Charlotte
Necropolis Ruck
PAX:
Reload, Bourbon, Ten Pin, Huckleberry, Hannibal, coconut, Guardian, Flo, Casper (Q)
Rucked the bike trail around the Fort and chatted a bit about Growruck/GTE. Discussed a bit about what to expect and some ideas for up button carries as we progress toward the event.
Honored to lead and spend time with the fine HIM of Black Swamp!
PAX:
Footloose
Major Tom
Rudy
GMO
Manchester
Barney
Waldo
Re-load
Fat Amy (Q)
Intro: Mission, 5 core principles
Warm-up: jog to memorial park and back
The Thang: Modified Partner Murph
Paired up
One person ran a 0.2 mile loop while partner performed exercise. Collectively the pair complete total reps and move to next.
Exercises:
100 Pull ups
200 Merkins
300 Squats
400 SSH
COT: COR, NOR
6: Major Tom – back in the gloom from a wrist injury
One Flew Over the Cuckoo’s Nest
11/07/22
The Nest at Fassett Jr. High
PAX:
Chubbs
Squire
Fallout Boy
Armstrong
Deliverance
Go Fish
Raven – Q
The Thang:
This workout could have been called 5-10-15-20-25, ‘cause that’s how it went down.
5 lines that each represent the number of reps done on each line. Line 1 is 5 reps, line 2 is 10 reps etc. We used a different movement exercise to get to each line (approx 20 feet apart). The reps and movement are as follows:
Exercise / Movement
1. Merkins / Imperial Walkers
2. American Hammers / Lunge Walk
3. Monkee Humpers / Crab Walk
4. Supermans / Crawl Bears
5. Merkins / Bear crawls
Finished 5 rounds and then did a Guantanamo Bay.
We still had a little time left, so we added another round.
6. Plank Jack Sholder Taps / Reverse Lunge Walks
Spreadsheets from the Gloom:
It was a beautiful morning, the moon was bright and almost full. Our core group of Oregon PAX who have become regulars were out in full force. It’s great to see. The BD went well, YHC forgot his speaker, so we were sans music. Our PAX are not soft, they adjusted well to the silence and made up for the lack of music with some hearty grunting and mumble chatter.
We ended with:
COR
NOR
Announcements
COT
PAX: Jennay, coconut, oil change, Landslide, Van Gogh, nitrous, Woodstock
QiC Woodstock
We ran the maple street hill on repeat (7x), watched the total eclipse, and chuckled at some good terrible dad jokes.
Oil change was the 6.
Prayers up for traveling coconut and oil change, Lyman and family.
Go vote!
🙏🏼4️⃣🇺🇸 Ruck BB
Welcome
Mission
Principles
Pax
Gulliver
Reload
Soda Pop
Ten Pin
Guardian
Casper
Raven
Lego
Huffy (New Respect)
Huckleberry
Flo (Q)
The Thang
Ruck (no coupons) with 250’ elevation gain. Rucked for 5 minutes then stopped, planked & prayed for 45 seconds for several groups including:
Military and their families
Law Enforcement
Fire & Rescue
Schools & Colleges
Charities
Business Leaders & Employees
Churches & Leadership
Media & Big Tech
Government Officials
COR 11
NOR
Casper was the 6
Announcements
COT
Honored to Q a group of HIM as we sharpened each other in the gloom! Aye!
The Murph
PAX: Geppetto, Radio, Guardian, Fossil, Van Gogh, Bourbon, Jennay, Issoceles, and Huffy.
The Intro:
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts …
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
No Warm ups, Straight to work
1 Mile Run
100 Pull-Ups
200 Merkins
300 Squats
1 Mile Run
We Ended in the COT
Bourbon was the 6 and was celebrating his 42nd B-Day. He is one on the most competitive PAX I know, pushing himself and the rest of the PAS with his “Come On Bourbon”!! We are Blessed to have him as our Nantan!! Big Time Respect and Love for You Brother!!!
We got in 42 more Merkins and closed in prayer!! As always it is an honor to lead the Murph and an honor to lead the F3 PAX!!
PAX: Rudy, Stalker, Cinnamons, Shake and Bake, Geppetto, and Lonzo – Q
We did the Murph again. Geppetto wanted to continue his GTE training so he rucked the mileage.
We did the COT at Keener park and Cinnamons did another fill in for the 6, and winged it for Geppetto. Closed with a short prayer.
PAX: Bourbon, Lego, Guardian, Hannibal, Ten Pin, Peach, VanGogh
Q VanGogh
Warmup:
Motivators
Workout:
PAX called out a number 1-30 and we did 20 reps of the exercise that goes with the number below. Every 5 minutes we did 20 Merkins. We got to all of these except one of the sprints and inch worms.
1. Step Ups
2. Merkins
3. Squats
4. Big Boy Sit Ups
5 Flutter Kicks
6 Box Jumps
7 Sprints
8 Inch Worms
9 V-Ups
10 Decline Merkins
11 Dips
12 Lunges
13 Sprints
14 Burpees
15 Hello Dollies
16 Lt Dans
17 Carolina Dry Docks
18 Monkey Humpers
19 Wide Merkins
20 Bonnie Blairs
21 American Thors
22 Freddie Mercuries
23 Hand Release Merkins
24 Sprints
25 Calf Raises
26 Diamond Merkins
27 LBCs
28. Merkins
29. Mountain Climbers
30. Box Cutters
COT
6: PEACH
PAX: Rudy, Charlotte, Woodstock, Footloose, Lyman, Rocket-man, Lonzo – Q
Warmup: windmills, Moroccan night clubs, Kevorkian run.
Rifle carry blocks to shelter area
For the following rounds, we rotated through the exercises 10 reps each for 8 minutes. The time was based on the weight of Lyman’s new baby girl. We shortened it a little from 8lbs 9 oz. Congratulations Lyman!!
Round 1:
Pull-ups, merkins, flutter kicks, dips
Round 2:
Block presses, curls, LBC’s, kettle bell swing
Round 3:
Merkins, curls, choice ab exercise
COT: Rocket-man was the 6 and he said, F3 has helped him get healthier since his heart attack a couple years ago.
Prayers for Lyman’s family, Mosaic, Major Tom and his family.
Tues 6:15p 11/8/22
Red Wave – Battle of Jericho!
Q – Charmin
PAX – Bonds, Heisenberg, Ponzi, Everest, Sawdust, Chit Chat, Red Baron, Megladon (charmin 2.0)
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Warm-up: (1min each)
1. SSH – 20
2. Hands go up reach under knee up, alternate – 20
3. Knee drive (2L, 1M, 2R) – 20
All Exercises 15 reps unless listed
Lap 1:
1. Pull-ups (max set, strict form)
2. Burpees
3. Absolutions
4. Lt. Dans
5. Plank jack with arm reach
Lap 2:
1. Pull-ups (pyramid up, 1, 10 sec, 2, 10 sec…failure. 10 sec, then 1 set of max)
2. Wall Sit (90 sec approx)
3. Hello Dollys and leg levers
4. Big Boy Situps
5. LBC’s and V-ups
Lap 3:
1. Pull-ups (3 working sets – same number each time, 20 sec rest)
2. Incline and decline Merkins – 20 each
3. Dips – 30
4. 180 squats – 20
5. American Hammers till failure
Prayer Intentions – Charmin wife job search (Nina – aka Fia – Avalanche). Heisenberg daughter Callie pregnancy – due in June. The Mid Term elections and all involved. Thankful for our right to vote!
Always a pleasure and an honor!
Q – Callahan
Pax – Huck, Hannibal, Jennay, Reload, Fossil, Hannigan, Casper, Chips, Ten Pin, Guardian, Stark, Callahan, Iso
Work – ran the hill with exercises at the top and bottom.
PAX: Illini, Raven, VanGogh
Q: VanGogh
Warm up: Mosey to the river and back.
Workout: Do 2 of these exercises (20 reps each unless told otherwise) then 10 merkins then run up the hill and back down. Every 10 minutes do 50 air squats. (150 total)
Merkins
Hand Release Merkins
Bent Over Row
Curls
Tricep Overhead
Overhead Presses
Shrugs (40)
Diamond Merkins
Carolina Dry Docks
Dips
Did 5 minute abs to end.
COT
6: Raven
Chad 1000X for 40 minutes
Chad1000X.com
PAX: Rudy, Charlotte, Mercy, Woodstock, Landslide, Lonzo -Q
All PAX except Landslide attempted the 1000 step ups for veterans suicide prevention. Landslide did option 1 “The Murph.”
I attempted to read the background of the Chad 1000X when we started the step ups, but the rest of the information is in the link above.
COT Landslide was the 6. He told us that he keeps coming out because we push him to be there, and some extra detail on his injured finger from his first beatdown.
Prayers for the Mosaic, Lyman’s family with the new baby Lucy, Hudson, and the veterans that are struggling or have passed.
Praises for warm weather and dry benches for step ups.
44
The welcome
– F3 (fitness, fellowship and faith)
The pax
– Nitrous
– Huckleberry
– Van Gogh
– Peach
– Hannibal
– Lincoln Log (6)
– Guardian
– Ten Pin
– Soda Pop (Q)
The Five core principles
– always free
– always outdoors
– open to all men
– led by a member of the group
– ends in COT (circle of trust)
The explanation
– birthday beat down for Soda Pop, turning 44 (surprise!)
The warmup
– 22 side straddle hops in cadence (44 total reps)
The work
– Starting at one end of tennis courts, perform 44 reps of exercise
– Karaoke to other side of tennis courts
– Perform 44 reps of exercise
– Run/mosey to starting area/line
– Repeato with next exercise, always 44 reps
The exercises of the first side
– merkins
– hand release merkins
– wide arm merkins
– diamond merkins
The exercises on the other side
– squats
– American hammers (2 is 1)
– big boy sit ups
– no surrenders
If all exercises completed, restart list
The wrap up
– count-o-rama
– name-o-rama
– the 6
– announcements
– prayers
1 year AO-Versary at the Rabbit Hole!
Pax:
Waldo
Rudy
Vespa
Slider
Hannibal
Cinnamons
Stark
Bourbon
Huckleberry
M Knight
Stalker
Barney
Footloose
Re-Load
Mr. Anderson
GMO
Mercy
Doubtfire (Co-Q)
Fat Amy (Co-Q)
The Thang: “We got your 6”
Broke into two teams and raced around to all the Rabbit Hole features.
Each team carried an American flag in honor of Veterans Day.
Stop 1: Veterans Memorial: Did 6 reps of Burpee, Lt Dan, BBSU, Monkey Humpers, Star Fish, 6 Ct Motivators
Stop 2: Quarry Rock/Swing Overlook: 52 Merkins each and recreated the OG picture
Stop 3: West Side of Quarry: 365 total jump squats
Stop 4: Top of the Hill Do 52 LBC’s then down the Rabbit Hole
COT: Count O Rama & Name O Rama
6: Huckleberry – He joined the best run non-organization that ever existed in F3!
Here’s to another year of growth in Western Black Swamp!
QIC – Stark
PAX – Peach, Jennay, Channel, Huckleberry, Dr. Mario, Mulan, Van Gogh, Deliverance. Spaulding, Lego, Hannibal, Coconut, Raven, Chip, Joe “Breaker” (FNG brought by Heisenberg), Landslide, Fender Bender, Time Bomb, Soda Pop, Fossil, Heisenberg, Huffy
The Thang, with partner
Round 1
SSH – HR Merkin
HR Merkin – SSH
SSH Ninja – Squat
Ninja Squat – SSH
Side Shuffle Tag
Round 2
Plank Jack Shoulder Tap – High Knees
High Knees – Plank Jack Shoulder Tap
Box Cutter – High Knees
High Knees Box Cutter
Bropees
Round 3
Angle Grinders – Seal Jacks
Seal Jacks – Angle Grinders
V ups – Seal Jacks
Seal Jacks – V Ups
Side shuffle Tag
Round 4
Mountain Climbers – Smurf Jacks
Smurf Jacks – Mountain Climbers
Bonnie Blaire – Smurf Jacks
Smurf Jacks
Bropees
Always an Honor
Always my Pleasure
~Stark
Pax:
Jennay
Casper
Flo
Guardian
Sawdust
Deliverance
Raven
Callahan
Q:Iso
Went over concepts from the book “The subtle art of not giving a f$78.
PAX: Runt, Lonzo, Mercy, Lyman, Huckleberry, ReLoad, cinnamons, Footloose, Fat Amy, Bourbon, Behr, Manchester, Rudy, wipers, Woodstock
QiC Woodstock, Lonzo
Team climbing / knockout
Everyone ruck or vest
Plethora of coupons – sandbags and blocks
Divide into 3 teams. Each team has a “scorekeeper” (can be rotated) – they will al gore or plank.
Team DORA:
1) 2 Shuffle/ruck to Bongo bars while other 2 do:
2) sandbag or manmaker burpees – 100 (total)
3) sandbag/block Rows – 200
4) sandbag/block Squats – 300
Each time you complete a round scorekeeper moves up one step. change your recordkeeper as often as you want.
First team with their scorekeeper up top (4 steps) wins.
You can knock opponents down a step by completing the following:
10 100lb sandbag squats
ruck to cone and back with 100lb
10 100lb sandbag squats
Keep going 100-200-300 even if you get knocked down. after completing 300, if you are not on the top step start back at burpees.
Ended with COP++ – 10 merkins between each exercise PAX select.
Hour 3 was a blast.
Manchester was the 6.
Pre Peepshow ruck
PAX: Cinnamons, Woodstock, Mercy, Runt, Bourbon, Lonzo – Q
We rucked around the pond and theater a few times so we could pick up Woodstock. Cinnamons complained the entire time about how early it was, but he got through it. It was a good warmup for the following events.
Peepshow Post/Recovery Ruck
PAX: Woodstock, Huck, Bourbon, Mercy, Lonzo -Q
We rucked over to the monument so we could experience “the hill” that the Churchill’s runners were going to have to do later. On the way back we were able to cross the finish line before the race started. So we won.
13 PAX this wonderful day
Q: Hannibal
Breaker
Peach
Fossil
Chit Chat
Deliverance
Fender Bender
Guardian
Raven
Callahan
Jennay
Van Gogh
Casper
A Few stretches and some windmills, then mosey to the lacrosse fields for our 40 yard dashes
10 each side straddle hops, merkins, and air squats on our own
2 40 yard sprints @ 50% effort
2 40 yard sprints @ 75% effort
18 40 yard sprints @ 100% effort
Halftime Break
Read some fun facts about the “mile” during a short breather.
10 each merkins, air squats, and chain breakers in cadence
2 40 yard sprints @ 50% effort
2 40 yard sprints @ 75% effort
18 40 yard sprints @ 100% effort
Bonus rounds:
2 40 yard back peddles
2 40 yard karaoke
Merlot was splashed.
Mosey back to parking lot for the CoT
Fender Bender the 6
PAX: peach, Jennay, phat Thor, Guardian, van Gogh, Lego, Woodstock
QiC Woodstock
2 teams
10*10 Merkin/squats
Switch exercises after team completes 5 trips each.
Winning team picks next exercises.
Repeato (made it 4 times though)
~432′ of elevation.
100+ merkins.
Nestleven
PAX:
Sawdust
Geppetto
Raven
Squire
Fallout Boy
Armstrong
Deliverance
Go Fish
Chubbs – Q
The Thang:
Cones set apart 25 yards to mark two stations
Warm up down and back:
Jog
High Knees
Butt Kickers
Carioca
Should circles while I explained framework of beatdown
Workout:
Do one exercise at the cone closest to flag and then jog to next cone to do next work out. Always do eleven, first set is 1/10, second is 2/9… continue in that pattern to finish with 10/1 and move to the next group of exercises.
1. Squats / Merkins
2. Flutter Kicks (2 is 1) / Shoulder Press
3. Bobby Hurleys / Wide Merkins
4. American Hammers (2 is 1) / Shoulder press
Went to 6:08am and then circled up in plank position. Rotated count to 60 while in plant, recover and repeat another time.
Spreadsheets from the Gloom:
33 degrees, no wind, no precipitation, decent music, all in all a beautiful morning. Expected temps closer to 23 than 33, so that was a nice surprise. Thankful for the core Oregon Pax showing up in force and a few visitors from P-Burg. Decent amount of mumble chatter, but the continually changing count proved difficult at times to keep track of.
We ended with:
COR
NOR
The 6 – great testimonial from Geppetto on how he got EH’d, how Toledo was not expected to succeed, and our continued growth.
Announcements
COT
PAX: Gepetto, Huckleberry, ReLoad, Huffy, Ten Pin, Casper, Isosceles, Guardian, Woodstock
QiC Woodstock
Headed out the back way to Overlook Park.
IP ruck up and down overlook park, approximately
~350/400 ft of elevation, almost 3 miles. And 50 merkins
Good to see ruckers and runners back together in the circle.
Good to see ruckers 9 deep. Great conversations, good hustle.
PAX: Huckleberry, Peach, Fossil, Soda POP, Ten Pin, VanGogh
Q VanGogh
Burpee mountain
9 burpees for 9
8 burpees 9 mins
7 burpees 9 mins
6 burpees 9 mins
5 burpees 3 mins
All out burpees last minute
COT:
6: huckleberry
Foundry Backblast 11/14/22
PAX: Landslide, Lonzo, Coconut (Q)
The Weird Workout
A beatdown developed in the vein of “Bring Sally Up” or “Thunderstruck”, using 35 minutes of Weird Al Yankovic songs. Anyone who has done the Sally knows, these things get really hard by about 1/2 way through the song, and depending on what you’re doing can be ultra punishing.
we had 11 songs–9 of them followed the format of a primary exercise to be done continuously with a secondary exercise triggered on a particular lyric.
1–Amish Paradise. SSH with Burpee on ‘paradise’
2–Eat It. Puddin’ Scoops with Merkin on ‘eat’
3–Like a Surgeon. Crab Cakes with a Flapjack on ‘surgeon’
4–Yoda. Imperial Walker with a smurf jack on ‘yoda’
5–I’m Fat. Globe trotter (cinder block) with Curl-press on ‘fat’
6–The White Stuff. Superman with Surfer get up on ‘white’
7–White & Nerdy. Block curls with squat thruster on ‘nerdy’
8–EBAY. Different format. Alphabet ladder (1 each Elevated Bridge, Burpee, Alarm Clock, Yul Brynner, then 2, then 3 etc. for duration of song)
9–Another one rides the Bus. Block swings with Goblet squat on ‘bus’
10–Tacky. Various abs (dolly, LBC, leg raise) with BBSU on ‘tacky’
11–I love Rocky Road. Mountain Climbers with Merkin on ‘road’
The lyrics were funny, but these had us all burning out in a serious way!
COT Landslide 6
MURPH –
Intro, 5 core principles, mission
1 mile run, reps, 1 mile back.
PAX: Viper, Mercy (q), Rudy, Footloose, Lonzo
COT
Peepshow Ruck
PAX: Woodstock, Bourbon, Meatloaf, Rudy, Floaties, Behr, Chicken Noodle, Runt, Manchester, Lonzo, Fat Amy, Cinnamons, Footloose, Keebler, Reload, Huckleberry, Mercy (q)
Intro, Principles, Mission
Beatdown:
Different from a standard pre ruck, the focus was coupons. In order to get stronger carrying coupons, carry coupons for shorter distances until you can carry more for longer, incrementally.
There were 3 classes of coupons: Coupons under 50 pounds worth their weight, between 50 – 99 pounds worth double their weight, and over 100 pounds worth triple their weight.
With the intent to incentivize carrying heavy objects, the 100# sandbag, punching bag, and an old, awkward carpet hit the triple points.
Split into 2 teams, after the PAX made the .25 mile trip around the theater, one would record the trip that was made, plus the total weight carried on the trip. If one carried 2 35# cinder blocks, they would mark 70. Since the weight of the coupons hit the 50-100 weight class, that 70# was given double points at the end when tallying points. For context, 2 trips with 1 35# cinder block would only give single points when tallied at the end.
There is room for improvement when it comes to the tallying. Perhaps there should be 1 type of coupon per weight class. Then the pax would only mark what weight class they carried, instead of weight of individual coupon. Class 1 – 1 cinder block. Class 2 – sandbags or 2 cinder blocks. Class 3 – the extra heavy stuff.
At the end, the count was rigged and stolen by Lonzo. Team 2 supposedly won, but Lonzo still has possession of the tally sheets.Team 2 did make more trips with the 100# coupons, and at triple points, they delivered the most bang for the *ruck.*
COT
11/15/22 – New AO at Lower Necropolis
Q – Jennay
AO – Lower Necropolis
Pax
Jennay, Coconut, Van Gogh, Oil Change, Fossil
Open – Mission/5 Core Principals/Disclaimer
Thang
Pax did a run from the new combined AO to Davis Overlook to do some elevation gain training. Distance ranged between 5-5.5 miles with an elevation gain of roughly 200 ft.
Ended with COR – NOR and the 6
Woodstock
Coconut
Gulliver
Landslide
Stalker
Rocketman
Lonzo
Tupac
Charlotte
Stalker
Q — Paul “Everest” Petrillo
Brian “Ponzi” Coil
Dave “Stalker Kaiser”
Rick “Huckleberry” Thielen
Mike “Sawdust” Koeniger
– 25 reps each-
-Lt Dans
-Rows (block)
-American Hammers
-Clock Merkins (qty 5 @ noon, 3,6,9,midnight)
-Step Ups /Jump Ups
***__________run lap_____________******
-Burpee
-LBC (Little Baby Crunches)
-Presses (block)
-Mountain Climbers
-Swing (block)
***_____run lap_____________******
-Curls (block)
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Supermans
-Dips
-Big Boy Sit-Ups
Q – Paul “Everest” Petrillo
Chris “Charmin” Tracey
Shawn “Bonds” Wingate
Rick “Huckleberry” Thielen
Brain “POinzi” Coil
Pana “Chit-Chat” Papalampros
Marius “Nimbis” Paulikas
– 25 reps each-
-Lt Dans
-Rows (block)
-American Hammers
-Clock Merkins (qty 5 @ noon, 3,6,9,midnight)
-Step Ups /Jump Ups
***__________run lap_____________******
-Burpee
-LBC (Little Baby Crunches)
-Presses (block)
-Mountain Climbers
-Swing (block)
***_____run lap_____________******
-Curls (block)
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Supermans
-Dips
-Big Boy Sit-Ups
Backblast – November 17, 2022
AO: The Yard – Rossford Marina – Rossford, OH
QIC: Geppetto
PAX: VanGogh, Geppetto, Raven
Workout: Thursday at The Yard
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community
leadership.
The core principles of F3 are that it must:
● Be free of charge
● Be open to all men
● Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay
home)
● Be 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.
● End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
Disclaimer: I am not a professional. You v you. Modify as needed.
The “Thang”: Utilize the marina driveway elevation. Twenty one. Squats at bottom of hill, four count Imperial Walkers at top of hill. 1-20, 2-19, 3-18, etc, down to 20-1.
Ended with:
Count-O-Rama – Three
Name-O-Rama
Sharing of the six – In Lieu of The Six, we all shared something we are thankful for. The consensus was family.
Announcements – None
Ball of Man – Prayers for Armstrong and his son Luke, Bongo, Mile High, Illini.
Spreadsheets from the Gloom: Low 30’s slight breeze. “Run” themed playlist. Running Up That Hill – Kate Bush, It Keeps You Runnin – Doobie Brothers, Runaway – Bon Jovi, Runnin With The Pack – Bad Company, Runnin’ Down a Dream – Tom Petty, Run – Snow Patrol, Running on Empty – Jackson Browne
Welcome to F3
5 Core Principles
Warm up: mosey
The Thang:
A.L.A.R.M – 30 reps of each exercise. A=arms. L=Legs. A=Abs. R=Run. M=Merkins. Exercise list is below. Picked up the 6 after each round.
ROUND 1:
1- legged Curls (w/ block) (15 each leg)
Drop it like its Squat
LBC’s
Run to cone/pole and back
Angle Grinders
ROUND 2:
Overhead press in squat position (w/ block)
Monkey humpers
Hillbilly Walkers (15 each side)
Run to cone/pole and back
Alternating-hand Merkins
ROUND 3:
Pull-ups
Drop it like its Squat
Penguins (heel touches)
Run to cone/pole and back
Decline Merkins
ROUND 4:
Inch Worm (no merkin)
Lunges (15 each leg)
LBC’s
Run to cone/pole and back
Incline Merkins
COT:
Countorama
Nameorama
6
FNG – none
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Rudy
Lonzo
Charlotte
Mercy
Landslide
Old MacDonald Ruck
(no runners today….. at least not at 0530)
Welcome/Mission
5 Core Principles
We rucked to what I’m calling the “Armory”, which is the maintenance building behind the hotel. Behind the fence is an arsenal of coupons of various sizes and shapes. There we found two 2×4 that I dropped there early. We load them up with 4 coupons each. Divided ourselves up into two groups (of 4). Carried the weight to the far side of the walking bridge by the monument and back to the Armory. There we returned the coupons. Brought the 2×4’s with us as we rucked back to the shovel flag.
The grumbling was at DEFCON 4. The PAX apparently forgot about last week.
Countorama
Nameorama
6
no FNG
Announcements/Prayer
PAX LIST:
Footloose – Q
Cinnamons
Gulliver
Party On
Hightower
Huckleberry
Runt
Reload
Rudy
Five Below
ANIMAL HOUSE
Welcome/Mission
5 Core Principles
Countorama
Warm up: mosey
Pair up in groups of 2
Beatdown Explanation:
Partner 1 and 2 start at cone 1. Partner 1 completes the FIRST exercise while on the way to cone 2. Partner 2 runs to cone 3 and back to wherever Partner 1 is. Switch. Partner 1 now runs to cone 3 and back to wherever Partner 2 is. Switch. Once your group makes it to cone 2, complete reps for the SECOND exercise. This continues until your group has made your way back to cone 1. If one person gets back to cone 1 while the other partner is running, run out to meet your partner and run back together.
Exercises:
Bear Crawl 200 monkey humpers
Alligator Merkins 200 penguins
Crab Walk 100 Zebra Butt Kicks
Lateral Ape 100 Doggie Paddles
Duck Walk 100 Werewolves
Repeato
COT:
Countorama
Nameorama
6
FNG – none
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Huckleberry
Thai Guy
Runt
Gulliver
Rudy
Reload
Fat Amy
Cinnamons
Pax: Stark, Coconut, Huckleberry, Hannibal, Fossil, Callahan, Jennay, Reload, Hannigan, Casper, Guardian, Ten pin, Woodstock
QiC Woodstock
Teams of 2 (3)
Team holds coupon press at bottom, plank or squat at top.
Group – 200 by 25s
Rnd 1 – curls (bottom) / merkins
Rnd 2 – squats (coupon) / merkins
Teammate A does exercise, teammate b holds block in press.
Teammate A finishes 25 reps, goes upstairs and holds plank. Teammate B can start as soon as A is finished with reps.
B does reps, goes upstairs. A does merkins, B planks. A finishes and goes down stairs. B merkins, then goes downstairs. Repeat until 200 reps/round.
~390, 200 merkins
PAX Hannibal, Rudy, fat Amy, viper, reload, waldo, Barney, Manchester, Woodstock
QiC Woodstock
Teams of 3
1 – suicides up the hill
2/3 – exercise to 150
3 rounds.
Stopped when exercisers finished.
exercise 1: Merkins
Exercise 2: Bbsu
~350′, ~150 merkins
11/21/2022
It’s Not a Murph
PAX: Cinnamons, Lonzo, Fat Amy, Manchester, Re-Load, Barney(Q)
The PAX began their day by heading over to Whitehouse Primary School. But, on the way, they enjoyed the scenery of the decorative light poles by performing 10 merkins, 10 squats, and 10 LBCs at each light.
At the school, they did 3 rounds of a Tabata style workout.
Pull-ups & Mike Tysons
Pull-ups & Squats
Burpee Pull-ups & Merkins
On the way back from the school, they burpee’d at each light pole, and finished with some ab exercises.
Fat Amy 6
Prayers for I-Beam’s family, and Re-Load’s family
PAX: Jennay, Huckleberry, Peach, Fuardian, Radio, Fudd (from Dayton) and VanGogh
Q: VanGogh
Warm up
1 mile run
Workout.
Start at post of goal.
Sprint to side walk
Upper body workout
Run up hill
Lower body workout
Run to goal post
Abs
Exercises 25 reps of each
Merkins, diamond merkins, wide merkins, Carolina dry docks, merkins
Squats, Bonnie Blair’s, 15 Lt Dans, 40 calf raises, squats
LBCs, flutter kicks, American hammers, Freddie Mercury, box cutters, heel touches, flutter kicks, LBCs
Mosey back to flag
Baseball Blizzard Beatdown
Pax: Go Fish, Fallout Boy, Armstrong, Pinto, Sawdust, Raven, Deliverance (Q)
The Workout:
First divide Pax into 4 teams (Q was solo and 3 pairs with more experience pax with newer pax)
Each team picked a different base to start on
The Home Base Team’s completion of the 12 Burpees is the time limit for the other bases AMRAP exercises. Then all rotate to the next base.
When teams makes it back to their starting point (4 rotations) a new round starts.
HOME Base = 12 Burpees, then call “Rotate!”
*if you call “Home Run” everyone runs a full lap then rotates
1st Base
Round Exercise
1 LBC’s (crunches)
2 BB Sit-Ups
3 Flutter Kicks
4 American Hammers
2nd Base
Round Exercise
1 Murican
2 Nolan Ryan
3 Wide Murican
4 Side-Plank Murican
3rd Base
Round Exercise
1 Skaters
2 Imperial Walkers
3 Squats
4 Smurf Jacks
Announcements: No Pearson Ruck Thursday as all are encouraged to join the Turkey Bowl.
Happy Thanksgiving!
Earn Your Turkey 🦃 Ruck
Intro
Mission
5 core principles
The thang:
11 pax rucked to Overlook ramp to get some elevation. Conversation was plentiful, we covered 3.12 miles and climbed 421 ft.
Countarama
Nameorama
6 – Huffy
Announcements
Ended in prayer
Pax:
Q – Re-Load
Guardian
Huckleberry
Flo
Soda Pop
Casper
Huffy
Oil Change
Lego
Ten Pin
Geppetto
QIC – Stark
PAX – Hannibal, Manchester, Slider, Vespa, Fat Amy, Reload, Cinnamons, Snake Bite, Viper, Bunyan, Rudy, Barney, Huckleberry
We Side-shuffled clockwise around gazebo as a group, perform work, then Side-shuffle counter clockwise, then run. 35 seconds per movement.
Round 1.)
Side shuffle, Jungle Boys, Side Shuffle
Run out 25 yards and back
Round 2.)
Side shuffle, Bonnie Blaire, Side shuffle
Run
Round 3.)
Side Shuffle, Smurf Jacks, Side shuffle
Run
Round 4.)
Side shuffle, Boy Bands, Side shuffle
Run
REPEATO ALL 4 ROUNDS
COR, NOR, 6, prayers, announcements.
Always an Honor
Always my Pleasure
~Stark
Backblast – November 23, 2022
AO: Grantland – Rotary Park – Perrysburg, OH
PAX: Geppetto (QIC), Ten Pin, Peach, Casper, Fossil, Sawdust, Raven, Guardian, Coconut, Soda Pop
Workout: Michael McDonald Appreciation Beatdown
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
60 SSH’s, 50 LBC’s, 40 Mountain Climbers, 30 Merkins, 20 Squats, 10 Bonnie Blairs
Perform Burpee Broad jumps between cones then run out to the Grantland entrance and back. Perform Burpee Broad jumps between cones again.
Workout continues in this fashion removing the highest rep # exercise after each lap. (Example – Round two is all of the above, minus 60 SSH). Sixth round = 10 Bonnie Blairs only. Seventh round consists of 10 Bonnie Blairs and 20 Squats, and you continue adding back an exercise each round thereafter.
Rinse and Repeat until time is called.
Ended with:
Count-O-Rama – Ten
Name-O-Rama
Sharing of the six – Soda Pop. Got the name because he works for Pepsi. Doesn’t get out as much as he would like but enjoys the camaraderie, fellowship and group atmosphere when he does post.
Announcements – Winter Challenge is coming! Details TBD. Turkey Bowl at Foundry. The Holiday Party is Dec 9th.
Ball of Man – Prayers for Luke, Brody, Soda Pop’s father, Illini, and remember to give thanks for what we have.
Spreadsheets from the Gloom: Low 30’s. Clear, chilly. Michael McDonald provided the soundtrack!
ANIMAL HOUSE
Mission / 5 Core Principles
Countorama
Warm up: mosey
Pair up in groups of 2
Beatdown Explanation:
Partner 1 and 2 start at cone 1. Partner 1 completes the FIRST exercise while on the way to cone 2. Partner 2 runs to cone 3 and back to wherever Partner 1 is. Switch. Partner 1 now runs to cone 3 and back to wherever Partner 2 is. Switch. Once your group makes it to cone 2, complete reps for the SECOND exercise. This continues until your group has made your way back to cone 1.
Movements: Exercises:
Bear Crawl 50 monkey humpers
Alligator Merkins 50 penguins
Crab Walk 50 Mountain Goats
Lateral Ape 50 Doggie Paddles
Duck Walk 50 Werewolves
Repeato
COT:
Countorama
Nameorama
6 – Gulliver
FNG – Welcome Landon “Zebra” Mohr to the PAX. My oldest 2.0. Accompanied me today with the promise of hot chocolate and a donut. After the beatdown we met the PAX at Dunkin Donuts so that I could deliver on my promise. During the car ride home, I asked him what he thought. He said, “There are a talkative group. I like that!”.
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
OneManBand
Rocketman
Lonzo
Charlotte
Lyman
Gulliver
Woodstock
FNG/Zebra
Pax: Phat Thor(Q), Flo, Sawdust, Callahan, Raven, Lego, Deliverance
Had a good conversation about making goals and setting habits. We left with 3 things. An identity goal that we would like to work on, a habit to help put it in place with specifics, and an accountability person that is going to push us there.
We were having such a good time that I completely forgot the 6 and the name o rama!! So Sorry!
Foundry 11/21
PAX: Woodstock, Gulliver, coconut (Q)
Intro, mission, core principles.
Thang:
1/2 mile run
10 each of goblet squat, BBSU, Windmill
50 merkins
1/2 mile, 20 each, 50 Merks
1/2 mile, 30 each, 50 Merks
1/2 mile, 40 each, 50 Merks
1/2 mile, 50 each, 50 Merks
COT
Foundry 11/24 Black Ops 05:00-05:45 before Turkey Bowl III
PAX: Cinnamons, Gulliver (Q)
Intro, mission, core principles.
Thang: (# of Reps=age)
LBC
Merkins
2=1 Flutter Kicks
Big Boy Sit-ups
Squats
Side Plank With Dip (half age each side)
Jump Rope
1 lap
Repeat
COT
Pre Turkey Slim Down @the Commons 11/22/22
Pax: Ponzi(Q), Huckleberry, Charmin, Everest, Happy, Nimbus, Houdini
Mission and Core Principles
Warmup: Windmills and High Knees
Form 2 teams and complete workout
Teams run circle while one person the exercises
Imperial walkers, big boy sit-ups, Merkens, LBC’s, squat jumps, big boy sit-ups, mountain climbers, American hammers
Next, substitute run with planks and squats while one person completes the exercise
COT
Q: Meatloaf
PAX: Fat Amy, Silver Surfer (2.0), Apollo, Vespa, Callahan, Fat Thor, Huckleberry, Isosceles, Manchester, Waldo, Slider (2.0), Gulliver, Viper, Guardian, Kragle (2.0), Reload, Super Villain (2.0), Doubtfire
Thang: Full Body Ladder
10, 20, 30, 40 …+2 each round
Diamond Merkins
Lunges 2:1
Flutter Kicks 2:1
Air Presses
Run up and down the hill
Cone Tag:
Opener – Welcome, 5 Core Principles, Disclaimer, Mission Statement. Had some serious FNG’s and 2.0’s out.
Pax: Phat Thor(Q), Deliverance(6), Reset, Flo, Gaurdian, Bourbon, Jennay, Charmin, Huckleberry, Peach, Hannibal, Divet, FNGS: Madden, Maui, Hawk, Rocketfuel
Warmup:
Right question – normal exercise
Wrong question – 10 burpees before the warmups
Questions:
What is our mission statement?
What is our credo? Leave no man behind but leave no man where you found him
What was the date that f3 was first started? Jan 1 2011
What is the first quadrant in the q source? Get Right: the pursuit of proper personal alignment
What does the queen represent in the q source? Food/drink
Exercises in Cadence:
SSH
Windmills
Daisy Pickers
Arm Burners: Forward arm circles, backward arm circles, overhead claps, seal claps(12 count)
Mosey around parking lot
The Thang part 1: Football Drills
We split into 2 teams. 8 v 8
Receiver sprints out 20 yards while defender tries to block
Quarterback throws to receiver.
Catch:
Defense – 5 Burpees
Offense – 5 merkins
Drop:
Defense – 10 merkins
Offense – burpees
While throwing, the rest of pax in holding pattern:
Plank
Legs up
Squat
The Thang 2: Cone Tag
1 team’s goal is to turn the cones to one side, the other team’s goal is to turn the cones right side up. The team with the most at the end of the round wins the round. We will increase the time length at the beginning of each round. To turn the cone over or up you have to complete the exercise at the cone. You cannot go to the same cone two times in a row. If for any reason you don’t have anywhere else to go, you can plank behind someone else and wait for a cone to open up.
Stations
5 Burpees
10 Merkins
15 Mt Climbers (2×1)
15 Plank Jacks
10 KBS
10 Squat Thrusts
20 Monkey Humpers
5 Side Lunges(2×1)
10 Bonnie Blairs
25 Flutter Kicks(2×1)
10 BBS
The Game Ruck
Welcome
Mission
Principles
Pax
Fat Thor
Deliverance
Sawdust
Reset
Huckleberry
Flo (Q)
Rucked 2.5 miles discussing quotes from The Ohio State University and U of M football coaches, both past and present. Woody, Bo, Urban, Day & Harbaugh.
Good conversation!
NOR
Six was Huck
Announcements
COT
Go Bucks! 🏈
Border Battle Ruck
Intro
Mission
5 Core Principles
The Thang:
Pre-Beatdown we rucked to the Fallen Timbers Monument and then took a couple trips up and down the hill for elevation to our Everest Challenge. We covered 3.13 miles and climb 207 ft.
Coutarama
Nameorama
6 – Woodstock
Announcements
Ended in Prayer
Pax:
Q – Re-Load
Cinnamons
5 Below
Meatloaf
Runt
Fat Amy
Woodstock
Lonzo
Doubtfire
Hightower
Gulliver
Border Battle Beatdown
Intro
Mission
5 Core Principles
Warm up:
Chainbreaker x 10 IC
Windmill X 10 IC
Motivators 7 Count
The Thang:
We separated into 2 teams Michigan and Ohio State for a football themed beatdown. We played 4 quarters that were 10 minutes each with 2:00 rest in between. Cones were set up to simulate field marked at 10, 20, 30 yard line, etc and pax completed the below work. To score a touchdown, the entire team needed to complete their own work. Once a pax finished his work, he could then go back to pick up the rest of the team. At the end of the quarter, the team that was the furtherest ahead on their subsequent rounds scored a field goal. Final score was OSU 34 Michigan 31. Not a good predictor of THE REAL GAME where the Wolverines manhandled the Buckeyes.
First Quarter
10 Burpees
20 Lt Dans
30 Merkins
40 Squats
50 Air Presses
40 Squats
30 Merkins
20 Lt Dans
10 Burpees
Second Quarter
10 Burpees
20 Bonnie Blairs
30 Merkins
40 Squats
50 LBCs
40 Squats
30 Merkins
20 Bonnie Blairs
10 Burpees
Third Quarter
10 Burpees
20 Big Boy Sit-ups
30 Merkins
40 Flutter Kicks
50 Air Presses
40 Flutter Kicks
30 Merkins
20 Big Boy Sit-ups
10 Burpees
Fourth Quarter
10 Burpees
20 Big Boy Sit-ups
30 Merkins
40 Squats
50 LBCs
40 Squats
30 Merkins
20 Big Boy Sit-ups
10 Burpees
Coutarama
Nameorama
6 – Doubtfire
Circle Merkins for Hightower – Happy 25th!
Circle Merkins for Cinnamons – Happy 42nd!
Announcements
Ended in Prayer
Pax:
Q – Re-Load
Woodstock
Lyman
Fat Amy
Gulliver
Lonzo
Doubtfire
Cinnamons
Stark
Runt
Hightower
T-Day Training at the Fortress – Another Huffy Production
PAX (10): Deliverance, Raven, Coconut, Chopsticks, Landslide, Callahan, Chips, Stark, Hannibal, and Huffy(Q)
F3 Stands for Fitness, Fellowship, & Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer: Its you against you. Modify the workout if you need to.
The Warm up: Side Straddle Hops, Chain Breakers, Overhead Chain Breakers, Wind Mills.
The Beatdown:
Cinder Double Ups – Start with the beginning # of reps. Double that # at the 1st cones, Double it again at the 2nd cones, and double it again at the 3rd cones. Example Start with 4 Stagger Squats, 8 at 1st cones, 16 at 2nd cones, and 32 at 3rd cones.
Start # Double Count at Each Cone
4 Staggered Squat
2 Cinder Curls
1 Man Maker
Sprint
2 Pivot Jump Shots No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins
4 Cinder-Bent Rows
Sprint
2 Thrusters
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings
Sprint
2 Jump Squats
2 Lower Half Cinder Curls
2 Decline Merkins Feet on Cinderblock
Sprint
1 Overhead Press
4 Smurf Jacks No Cinderblock (Sprint Back)
2 Upper Half Curls
Sprint
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
at Halftime we Run over to the funnel ball court and di a Turkey Shoot.
1st shot was the workout, and the second shot was the multiplier for the reps.
Example: If you shot a 2 and a 3 the exercise would be (#2) LT. Dans (x5) 5×3+15 Reps.
#1 Spider Merkins x5
#2 Lt. Dans x5
#3 Turkey Trot x1
#4 Burpees x4
We had everyone shoot then ran back to the parking lot for the circle of trust.
We did plank / merkins to Metallica’s “Seek and Destroy”
COT
Count-O-Rama/Name-O Rama, Hannibal was the 6. Announcements, Prayers, The End. As always, awesome to lead my Brothers!! Thanks for busting it!!
PAX: Mercy, Gulliver, Meatloaf, Woodstock
QiC Woodstock
Warmed up with a lap and arm stretches.
The thang:
45 count plank
30 flutter kicks (4/1)
30 plank jacks (2/1)
45 plank
30 imperial walkers (cadence)
30 hillbilly walkers
45 count plank
Run 1 lap
45 squat hold
30 Lt Dan’s
30 calf raises
45 squat hold
30 rocket squats
30 Bonnie Blair
45 squat hold
Run 1 lap
45 low plank
30 merkins
30 dry docks
45 low plank
30 hr merkins
30 ovh press
45 low plank
Run 1 lap
Gulliver was the 6.
Cyber Monday
Intro
Mission
5 Core Principles
Warm up:
Chainbreaker x 10 IC
Windmill X 10 IC
Motivators 5 Count
The Thang:
In observance of Cyber Monday, we revisited the Border Battle Beatdown from Saturday, but at a 30% discount. We separated into 2 teams for a football themed beatdown. We played 4 quarters that were 7 minutes each with 2:00 rest in between. Cones were set up to simulate field marked at 10, 20, 30 yard line, etc and pax completed the below work. To score a touchdown, the entire team needed to complete their own work. Once a pax finished his work, he could then go back to pick up the rest of the team. At the end of the quarter, the team that was the furtherest ahead on their subsequent rounds scored a field goal. We ended in a Tie 28-28 so everyone wins the day.
First Quarter
7 Burpees
14 Lt Dans
21 Merkins
28 Squats
35 Air Presses
28 Squats
21 Merkins
14 Lt Dans
7 Burpees
Second Quarter
7 Burpees
14 Bonnie Blairs
21 Merkins
28 Squats
35 LBCs
28 Squats
21 Merkins
14 Bonnie Blairs
7 Burpees
Third Quarter
7 Burpees
14 Big Boy Sit-ups
21 Merkins
28 Flutter Kicks
35 Air Presses
28 Flutter Kicks
21 Merkins
14 Big Boy Sit-ups
7 Burpees
Fourth Quarter
7 Burpees
14 Big Boy Sit-ups
21 Merkins
28 Squats
35 LBCs
28 Squats
21 Merkins
14 Big Boy Sit-ups
7 Burpees
Coutarama
Nameorama
6 – GMO
Announcements
Ended in Prayer
Pax:
Q – Re-Load
Barney
Manchester
Waldo
Vespa
GMO
Rudy
Doubtfire
King of the Hill:
This was a surprise snotwoggle. Was not expecting it but thankful anyways.
Pax: Phat Thor(Q), Bourbon(6), Guardian, Fossil, Van Gogh, Soda Pop, Jennay, Maui, Coconut, Peach
We opened up with some introduction, Mission, 5 cores, etc etc. It was not as cold as I was afraid it would be but it wouldn’t have mattered anyway. We warmed up very quickly.
Warmup: mosey over to the hill and did some daisy pickers and chain breakers.
The Thang:
This is a form of tag. The safe zone was the parking lot and is where we did the ladder workout. Adding on each exercise every round:
5 Burpees
10 BBS
15 Panther Taps
20 Freddie Mercuries
25 Merkins
30 LBC’s
35 Monkey Humpers
40 Overhead claps
Tag Portion:
When you left the safe zone, you had to run to the cone, up the hill and back down to the parking lot without getting tapped. If someone behind you caught up to you, you had to go back and begin your the rung of the ladder that you just did. You got a point for each rung of the ladder you completed and for every person you tapped.
Winners: 3 way tie(of course)
Coconut, Bourbon, and Van Gogh all had 11 points
Announcements and prayer at the end. Soda Pops dad getting tested for tremors and for the homeless as we approach winter.
This Day in Fitness…
Pax = Armstrong, Raven, Go Fish, Squire, Fallout Boy, Deliverance (Q)
The Workout = a series of exercises at your own pace. Two boxes (sets of 4 exercises) with reps based on the date of 11 – 28 – 20 – 22. A jog lap in between boxes.
Box 1
11 (Reps) = Burpee (all rounds)
28 (Reps) =
Round Exercise
1 BB Sit Ups
2 American Hammers (2:1)
3 You Pick! Sit Ups or American Hammers
20 (Reps) =
Round Exercise
1 Incline Murican (hands on block)
2 Decline Murican (feet on block)
3 You Pick! Incline or Decline
22 (Reps) =
Round Exercise
1 Ninja Squat (kick then squat, 1:1)
2 Hillbilly Walker (2:1)
3 You Pick! Ninja or Hillbilly
After each Round…Run a Lap…and Go to Box 2
Box 2
11 (Reps) = Lieutenant Dans (all rounds)
28 (Reps) =
Round Exercise
1 LBC’s (crunches)
2 Flutter Kicks (2:1)
3 You Pick! LBC’s or Flutter Kicks
20 (Reps) =
Round Exercise
1 Murican
2 Off Balance Murican (10 each side)
3 You Pick! Regular or Off-Balance
22 (Reps) =
Round Exercise
1 Squat
2 Imperial Walker (2:1)
3 You Pick! Squat or Walker
After each Round…Run a Lap…and Go to Box 1
Ghost Murph
PAX: Woodstock and Lonzo-Q
We did the Murph again. Woodstock made the pace too fast for the run parts.
Get better soon Stalker.
PAX: Jennay, coconut, fossil, nitrous, soda pop, VanGogh
Q: VanGogh
Ran across the bridge to the towpath by the river, through side cut and made our way toward the Fallen Timbers Monument and back.
Rockin’ It Out
Q: Nimbus
PAX:
Ponzi
Bonds
Everest
Houdini
Chit Chat
Happy
Nimbus
Warmups:
Side straddle hops
Windmill
run lap
Beatdown:
20 reps of each (except burpees):
Air Pumps
Merkins
High Plank Hold (20 seconds)
Dips
Run Lap
Big boy situps
American Hammers
Flutter Kicks
Windshield Wipers
Run Lap
Side straddle hops
Lunges
Jump squats
Al Gore hold (20 seconds)
Rows w/coupon
Curls w/coupon
Overhead press w/coupon
10 burpees
Run lap
Imperial walkers
LBCs
Plank Jacks
Mountain Climbers
Run lap
Playlist:
Nothin’ But A Good Time – Poison
Fuel – Metallica
I’m the One – Van Halen
Turn Up the Radio – Autograph
Bad Medicine – Bon Jovi
Shot in the Dark – Ozzy Osbourne
Rocket – Def Leppard
Sleeping Bag – ZZ Top
Announcements (Dec 9 Holiday Fellowship, Glass City Marathon)
Prayer Requests
Closing prayer
11/30/2022 – Birthday Bash:
Date: 11/30/2022
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon
PAX: 11 PAX – Huckleberry, Hannibal, Fossil, Sawdust, Guardian, Soda Pop, Peach, Oil Change, Maui, van Gogh, and Bourbon (Q)
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
Warmup:
• Warmup with Motivators
Beatdown:
Since it is Maui’s 31st birthday, we started with 31 of each of the following:
• M = Merkins
• A = American Hammers (4-count)
• U = U-Haul
• I = Imperial Squat Walkers
One turn around the circle for Birthday Bash; repeato with more Birthday Bash with a date different than PAX’s own birthdate.
• Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.
o January – Stalking Awareness Month:
Bonnie Blairs; days = # reps
o February – American Heart Month:
sprints – sprint to the cones and back; days 1-9 = 1 rep; days 10-19 = 3 reps; days 20-29 = 5 reps
o March – National Athletic Training Month:
Burpees; days = # reps
o April – National Keep America Beautiful Month:
Diamond Merkins; days = # reps
o May – National Guide Dog Month:
Buddy up for Wheelbarrows; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o June – National DJ Month:
Jump Squats; days = # reps
o July – National Cell Phone Courtesy Month:
Hand-Release Merkins; days = # reps
o August – National Wellness Month:
Plank Jack Shoulder Taps; days = # reps
o September – National Honey Month:
Bear crawl to cones and back; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-30 = 3 reps
o October – Breast Cancer Awareness Month:
Merkins; days = # reps
o November – Academic Writing Month:
Captain Thors (big boy sit-up to American hammer [4-count] = 1 rep); days = # reps
o December – National Drunk and Drugged Driving Prevention Month:
Lieutenant Dans; days = # reps
• Actual workout:
o 1 x Motivators (10 to 1)
o 31 x Merkins
o 31 x American Hammers (4-Count)
o 31 x U-Haul’s
o 31 x Imperial Squat Walkers
o 28 x Plank Jack Shoulder Taps (2 is 1)
o 15 x Jump Squats
o 1 x Sprints – to cones and back = 1
o 19 x Plank Jack Shoulder Taps (2 is 1)
o 1 x Sprints – to cones and back = 1
o 2 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
o 5 x Jump Squats
o 21 x Jump Squats
o 30 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
o 3 x Burpees
o 7 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
o 25 x Diamond Merkins
o 20 x Lieutenant Dans
o 6 x Jump Squats
o 19 x Bonnie Blairs (2 is 1)
o 2 x Bear Crawl – to cones and back = 1
o 17 x Hand Release Merkins
o 1 x Motivators (10 to 1)
• Totals:
o 47 x Jump Squats
o 47 x Plank Jack Shoulder Taps (2 is 1)
o 39 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
o 31 x American Hammers (4-Count)
o 31 x Imperial Squat Walkers
o 31 x Merkins
o 31 x U-Haul’s
o 25 x Diamond Merkins
o 20 x Lieutenant Dans
o 19 x Bonnie Blairs (2 is 1)
o 17 x Hand Release Merkins
o 3 x Burpees
o 2 x Bear Crawl – to cones and back = 1
o 2 x Motivators (10 to 1)
o 2 x Sprints – to cones and back = 1
Count-O-Rama and Name-O-Rama.
Learn about the 6. Soda Pop.
Announcements.
COT / Prayers and Intentions.
Pax: Hannigan Gulliver Lyman Rocketman Lonzo Mercy Meatloaf Woodstock
QiC: Woodstock
Ending November with a vicious 4 exercise beatdown. Will we start December the same way? Show up tomorrow at Wakanda and find out!
Part 1 – demo w/reverse suicide
1 rep
Burpee, lt dan, mike Tyson, absolution. Run to far cone and back.
10 count
do 2 reps, run to far cone and back, run to 2nd come and back.
10 count
Work up to 6, adding one additional suicide line.
Part 2 – deconstructed
6* Mike Tyson breakdowns: 4 count bear squats, plank count x 48, 4 count merkins, cadence Mike Tyson
6* Burpee break down: up downs, merkins, groiners, jump squats, burpees
6* Lt danger break downs: lunges (2 is 1), squats, Lt dans
6* absolution breakdown: groiners, plank jacks, 2x high to lo
Part 3
Repeato of 1, with Lt dans, jump squats, imperial walkers, and hillbilly walkers. Regular suicide runs.
Finish with come collecting.
Windy AF.
25 Swingin’ Days til Christmas BB
Welcome FNG
Mission
Principles
Pax
Fat Thor
Maui
Bourbon
Hannibal
Huckleberry
Divot
Jennay
Upgrade (FNG)
Nitrous
Isoceles
Flo (Q)
Warmup
SSH
Windmills
Knees to Chest
Tabata HIIT (40sec exercise 20sec rest)
Swings
Merkins
Squats
Rows
Step Ups
American Hammers
Flutter Kicks
LBCs
Mountain Climbers
Repeato
COT
COR 11
NOR
Six was Divot
FNG “Upgrade”
Announcements
Prayer
Honored to Q men getting better! #DRP
PAX: Gulliver, FNG Common Law, Cinnamons, Mercy, Lonzo, Footloose, Charlotte, Rudy, Woodstock
QiC Woodstock
10 Block rows, 5 pullups x3
10 curls, 10 dips x3
10 presses, 10 merkins x3
10 Block rows, 5 pullups x3
After each set of 3, run around safety City and then do 25 4 count flutter kicks
10 thrusters, 10 monkey humpers x3
10 goblet squats, 10 calf raises x3
10 Lt dans, 10 good mornings x3
10 high knees, 10 butt kickers
Named an FNG common law (hospital name is Martin something), ehd by Gulliver.
Get on the q schedule!
Everest
Stalker
“Deep Cuts”
12/3/22
Fortress (Grace Church Parking Lot)
Q: Nimbus
PAX:
Maui
Coconut
Van Gogh
Peach
Deliverance
Chit Chat
Bourbon
Jennay
Hoser
Divot
Warm-ups:
Side straddle hops
Windmills
Run lap around parking lot
The beatdown:
PAX were divided into 3 groups with a list of exercises to go through (listed below). A series of 80s movie soundtracks were played in the meantime. If a PAX member guessed the correct movie from the played track, his respective group would simply continue working through the exercises. The other 2 groups were assigned to work in 10 merkins. If no PAX member was able to come up with the correct movie, all PAX were assigned 10 burpees. Only 20 burpees were assigned throughout the duration of the beatdown.
Exercise list (20 reps each):
Big boy situps
American Hammers (2 is 1)
Flutter Kicks (2 is 1)
Windshield Wipers
Side straddle hops
lunges
jump squats
Al Gores (hold for 20 seconds)
Imperial Walkers (2 is 1)
LBCs
Plank Jacks
Mountain Climbers (2 is 1)
Rows (with coupon)
Curls (with coupon)
Overhead press (with coupon)
High plank (hold for 20 seconds)
Arm circles
Air pumps
Shrugs
Soundtrack list (song, artist, movie)
“Push it to the Limit” (Paul Englemann) – Scarface
“No Shelter (Broken Edge) – The Karate Kid
“Savin’ the Day” (Alessi) – Ghostbusters
“Play With Me” (Extreme) – Bill and Ted’s Excellent Adventure
“They Won’t Get Me” (Roger Miller) – Superman III
“Doubleback” (ZZ Top) – Back to the Future Part III
“I Hate You” (Kirk Thatcher) – Star Trek IV: The Voyage Home
“Mighty Wings” (Cheap Trick) – Top Gun
“Let It Snow” (Vaughn Monroe) – Die Hard
“Shakedown” (Bob Seger) – Beverly Hills Cop II
“Hearts on Fire” (John Cafferty) – Rocky IV
Announcements
Prayer Intentions
Closing Prayer
KLIMPS
4 men joined me in the gloom: Phat thor(q), Woodstock, meatloaf(6), Maui, coconut
Mission statement
Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male leadership.
Our 5 core principles are
Free of charge
Open to all men
Always held outdoors
Are led by the men who participate in a rotating fashion(with that said, we are not professionals and have no training or certification. This is a you vs you workout. Modify as you need too)
End in a circle of trust
Warm up: IC: daisy pickers, chain breakers, windmills
The thang:
25 KBS(block)
10 lunges (2×1)
15 imperial walkers(2×1)
20 merkins
25 plank jacks
30 squats(block)
Run between stations
1 min rest, each round, cut off the last exercise
Name o Rama and Circle of trust
The Murph
Mission
5 Core Principles
Pax
Fall Out Boy
Deliverance
Armstrong
Go Fish
Chubbs
Run a mile
2 laps of track and then over the Starr for exercises
Best attempt to complete
100 Pull ups
200 Push ups
300 Squats
Called time around 6a to get back to Fassett for COT, no one attempted to finish the second half of the second mile (for various reasons)
COT
Count O Rama
The 6 (Go Fish)
Name O Rama
Annoucements
Close in Prayer
PAX: Cinnamons, Hot Hands, Gulliver, Manchester, Footloose, Rudy, Runt, I-Beam, Bunyan, Party On, Mercy, Callahan
Q: Isosceles
Talked about meditation and gratefulness
PAX: Cinnamons, Lonzo, Gulliver, Manchester, Footloose, Rudy, Runt, Huckleberry, Stark, Bunyan, Woodstock, Mercy, Callahan, Lyman
Q: Isosceles
We started out with a few warmups and then Indian ran to the monument. Of course we had to stop along the way and do about 100 yards of bear crawls. Once at the monument, we set up a square, partnered up, and did the following exercises: broad jump burpees, high knees, ape hops, but kickers, and mogul jumps. 2 surfer get ups every time you met back up with your partner.
PAX: GMO, Vespa, Manchester, Waldo, Viper, Barney, Doubtfire, Rudy (Q)
The Thang:
We did an “Elevens” excercise, and made it through 3 rounds. The rounds were as follows:
Round 1 – Burpees and Squats
Round 2 – Pushups and Lt Dans
Round 3 – Imperial Walkers and Plank Jacks
Combined Run/Ruck BB for 12/6/22 at Lower Necropolis
PAX:
Ruck: Isosceles, HazMat, Guardian, Ten Pin, Huckleberry, Casper, Solo, Oil Change, Hannibal, Coal (Guardian/Iso co-Q)
Run: Woodstock, Dutch, Jennay, Landslide, Coconut (Q).
Intro: Guardian nailed the Mission and Core Principles. Groups separated (YHC only knows that ruckers carried and traded off sandbags, but not where or how far) and the runners headed across the bridge to Maumee for some target pace training:
Name your Pace, then run the segment and see how close you can hit your projected time.
segment 1 was 1km out and back. Shooting for a 4:20, YHC ran it in 4:02. too fast.
segment 2 was about 0.9mi loop, shooting for 7:00, clocked 5:46. way too fast.
segment 3 was 600m, and shooting for 3:00, came in in 2:47. too too fast.
segment 4 repeated 3, with the mandate to really push it, so aiming for 2:20, came in in 2:14…still too fast.
Everybody beat their times, usually by quite a lot.
Reflecting on this phenomenon, YHC is wondering why did we all underestimate our abilities…consistently? one possibility is that we don’t know ourselves that well, certainly possible. Also, these distances were pretty strange, and maybe doing the mental math to convert a planned pace (per mile) to a time for a goofy distance was challenging so early in the morning. But I think in my case there was a serious element of failing in the EQV. What I mean is–I didn’t want to ‘come off as boasting’ when predicting my time, and so i would rather underpromise and over-deliver than the other way around. It’s BS. I know my paces. I just ran a 5k a couple weeks ago, and at the very least i could have claimed that pace, knowing that all these stretches were shorter.
eye opening experience when i think of it that way. So I apologize to my fellow runners for sandbagging today and not holding true to myself. Iron sharpens iron, sand doesn’t.
-Coco
Q: Meatloaf
PAX: Jennay, Divot, Bourbon, Chit Chat, Van Gogh, Deliverance, Oil Change
Ruck & Topic
Discussed Q1.8 Whetstone & Blade
As a group, we see the value of a W/B relationship, and all feel that it is something that cannot be forced. Organic mentor/mentee relationships must be created with intentionality over time, not rushed. Could we as F3BS host a 2nd F style event solely focused on this topic? Would it look like speed dating, but for a mentor? Is it something that needs to be done individually, not even as a group?
Welcome to F3
Mission Statement
5 Core Principles
Explanation of event
The Thang:
MURPH
COT:
Announcements: Christmas Party
Prayers: Soda Pop’s Father
PAX LIST:
Radio – Q
Fossil – 6
Jennay
Peach
Soda Pop
F3 Grantland
12/7/22 at 5:30 am
1 & 6
PAX:
Soda Pop
Oil Change
Maui
Fossil
Guardian
Ten Pin
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Oil Change
The Murph
PAX:
Meatloaf
Waldo
Lyman
Mercy
Rudy
Fat Amy
Lonzo
Viper
Doubtfire
Footloose – Q
Pigskin Beatdown!
Q – Everest
PAX – Ponzi, Houdini, Thai Guy, Happy, Huckleberry
Exercises – 25 each as decided by the toss of the numbered football.
1 -Burpees
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Clock Merkins
6 – Step Ups/Jump Ups
7 – American Hammers
8 – Dips
Dropped Ball – Supermans
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Mercy, Charlotte, Lonzo, Rudy, Rocketman, Landslide, Lyman (QIC)
Notes from the Gloom: a warm 40-degrees and foggy today as we remember the December 7, 1941 attack on Pearl Harbor.
Warmup: 188 Side-Straddle Hops (to remember the number of planes lost during the attack)
The Thang:
The Japanese attack began with 6 aircraft carriers. We simulated the attack with Bear Crawling to four cones (every two parking spaces). Did 50 overhead claps and 50 Supermans with arms out to the sides (or 25 Dive Bombers) and each cone then Bear Crawled back.
There were 15 ships attacked and damaged (3 a total loss. The Arizona, Oklahoma, and Utah) While one guy did a Kamikaze (Suicide starting at far cone with 3 burpees at each cone) everyone else did 15 Carolina Dry Docks, 15 4-count flutterkicks, 15 Lt. Dans then plank. Start over the exercises when the next guy starts the Kamikaze.
Ended with remembering that awful Affleck-Hartnett-Garner Pearl Harbor film with the “Love Triangle” – Set a 3-minute timer and spaced ourselves out around a triangle of 3 cones. 10 sumo squats at one cone, 10 gas pumpers at another, 10 Mike tysons at another, Bear Crawl in between each cone.. 3 burpees if you get passed by the guy behind you.
Count-O-Rama
Name-O-Rama
The Six was Landslide. Shared about his dad’s service in the Pacific theater in WWII.
Announcements
Ended in prayer for our servicemen
Thankful for the sacrifice of our veterans. And the 6 other guys who joined me this morning! God bless.
Lyman
Blue Christmas
Intro
Mission
5 core principles
Law enforcement and first responders work tirelessly during the holiday season to keep people safe. Blue Christmas is a holiday dedicated to those who work in that field, giving them an opportunity to be thanked for their services and celebrate Christmas their own way. In that spirit we completed a beatdown that you may see at the academy.
Warm up
Chain breaker 10 IC
Windmill 10 IC
Squativator 7 count
Motivator 7 count
The thang:
EMOM with block
3 rounds 12 min total
15 block row
15 block overhead press
20 lunges with block 1:1
15 block curl
2 minute rest
AMRAP 12 minutes bodyweight
5 Merkins
10 Big Boy Sit-ups
15 Airsquats
2 minute rest
2 x ~400 yard run 1 rest minute between
Countarama
Nameorama
6 – Mercy
Announcements
Ended in prayer
Pax
Q – Re-Load
Common Law
Footloose
Landslide
Woodstock
Lonzo
Mercy
Rudy
Meatloaf
Christmas at The Yard BB
Welcome
Mission
Principles
Warm up
SSH
Windmills
Arm Circles
Deep Squat
The Thang
8 cones spaced 10 yards apart. Start a cone one with one rep, run to cone 2 > 2 reps, run to cone 3 > 3… up to eight cones then mosey back to start with a new exercise.
Merkins
Squats
Rows (w/ coupon)
Swings (w/ coupon)
American Hammers
Flutter Kicks
Mountain Climbers
Imperial Walkers
Cool Down
LBCs
30/60/90
NOR
COT
Merry Christmas 🎄
Christmas at The Yard BB
Pax
Raven
Flo (Q)
Welcome
Mission
Principles
Warm up
SSH
Windmills
Arm Circles
Deep Squat
The Thang
8 cones spaced 10 yards apart. Start a cone one with one rep, run to cone 2 > 2 reps, run to cone 3 > 3… up to eight cones then mosey back to start with a new exercise.
Merkins
Squats
Rows (w/ coupon)
Swings (w/ coupon)
American Hammers
Flutter Kicks
Mountain Climbers
Imperial Walkers
Cool Down
LBCs
30/60/90
NOR
COT
Merry Christmas 🎄
“12x8x22 workout” @ La Biblioteka on 12/08/2022
Pax: Ponzi(Q), Huckleberry, Houdini, and Everest
Mission and Core Principles
Warmup: Long Lap on the sidewalk around La Biblioteka
25 reps of leg lifts, LBCs, lunges, run lap
25 reps of big boys situps, step ups, run lap
25 reps of side lunges, big boys, windshield wipers leg, run lap
COT
Reindeer Games was the idea. The Pax was in pair side by side down a trail as we alternated between moving exercises to stationary exercises; Walking lung, to Merkin, to side jacks (moving) to air presses, etc… the back end was 6 minutes of Mary (core ABS/back) the hill and mosey back.
There were 12: GMO, Huckleberry, Waldo, Fat Amy, Rudy, Cable Guy, Doubtfire, Vestba, Viper, Footloose, Polka King, Manchester
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Woodstock, Coconut, Fudd (F3 Dayton), Gulliver, Party On, Bourbon. Meatloaf, Charlotte, Lyman (QIC)
The Thang: “Smells Like IPC”
I know we all missed IronPAX Challenge, so this was to help refresh our memory. Three rounds with a timer set to go off every two minutes. Cones were set up approximately 10 yards from each other; when the timer went off all PAX would move to the opposite cones using the movement for each round.
Round 1 – Arms & Legs
*Every Two Minutes: Bear Crawl
First Run lap
30 Bonnie Blairs 2:1
25 Wide Merkins
20 Lt. Dans
15 Burpees
10 Absolutions
5 Kraken Burpees
Round 2 – Blocks
*Every Two Minutes: Murder Bunny
First Run lap
30 Squirls
25 Kettlebell swings
20 Thrusters
15 Around the Worlds (CW + CCW = 1)
10 Big Boi Thruster Situps
5 Blockees
Round 3 – For Total Reps
*Every Two Minutes: Broad Jump
First Run lap
30 Curls
30 Squats
30 Decline Merkin
30 Monkey Humpers
30 Overhead Press
30 LBC
30 Merkins
30 Rosalitas
30 Overhead hand claps
30 Air Presses
About half the PAX finished everything. A couple of the gazelles did Round 3 twice. Nice job!!
Count-O-Rama (9)
Name-O-Rama
The Six was Bourbon.
Announcements
Bourbon was the Six and we had a visitor, Fudd from F3 Dayton. Ended in prayer for the homeless and our servicemen and expressed gratitude for our blessings. Nice work men!
Lyman
PAX: Jennay, Nitrous, Soda POP, Guardian, Fossil, VanGogh
Q: VanGogh
10 reps of 2 exercises as many times in 3 minutes
Pull-ups/merkins
Squat thrusters/calf raises with block
Bent over rows/ curls with block
Kettle bell swings with squats/ high knees
Tricep extensions/front arm raises with block
Lunges/ squats
F3 The Nest
“What’s the Time?”
PAX:
Pinto
Fall Out Boy
Squire
Armstrong
Go Fish
Raven
Deliverance
Q: Chubbs
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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, disclaimer that I am not a professional and to modify if needed
5. End with a Circle of Trust
WARM UP:
Grab coupons and mosey over to the track
THANG:
Split into 2 groups of 3 and one group of 2. Each team had a coupon, either a 35# Kettlebell, a 30 pound wall ball, our 2 thirty# dumbbells. Groups started at the 15, 30, and 45 minute locations as would be represented on the track (30 minutes at the south goal post location, 60 minutes at the north goal post, 15 at the east mid point, 45 minutes at the west mid point). The location you are at is your # of reps. Do all 3 exercises and carry your coupon to the next station.
Top of the hour: LBC’s, Air Press, 60 second plank hold
15 minute hand location: Wide Merkin, Kick Squat, Imperial Walkers (1 is 1)
30 minute hand location: American Hammers (2 is 1) Arm Circles (30 count forward and 30 count back, Plank Hold with shoulder taps (1 is 1)
45 minute hand location: Squats, Merkins, Mountain Climbers
Continue until Q calls time.
Count O Rama
Name or Rama
COT: 6 was Pinto
12/12/2022
“Chairman of the Board”
We celebrated the 107th anniversary of the birth of The King of Swing: Frank Sinatra
QIC: Doubtfire
Pax:
Smokey
Fat Amy
Geppetto
GMO
Vespa
Slider
Viper
Snake Bite
Reload
Manchester
Waldo
Rudy
Cinnamons
Beginning with our mission statement and five core principles we then did a brief warm-up in cadence before moseying to the farthest point “east” to symbolize Frankie’s birthplace of Hoboken, NJ. There we performed 24 Captain Thors which represented the birthing position of Frank’s poor mother! (Baby Frank weighed in at 13.5#!
We then moseyed to points up and down the main drag of Whitehouse and performed various exercises which the QIC connected to significant events and trivia pertaining to Old Blue Eyes’ life. Some of those events and exercises were as follows:
Liquor store: 55 Hillbilly Walkers to commemorate the effects booze has on the way we walk. And, the year Frank made Jack Daniel’s famous.
Post office: 42 SSH to commemorate the 42 cent stamp issued in Frank’s honor.
Police station: Pickle pounders and monkey humpers to commemorate Frank’s arrest for Seduction and adultry.
Local Thyme: To signify the time Frank spent in his parent’s tavern performing with his ukelele. Hold plank and complete a merkin each time we hear the word “Chicago”. (17)
Toledo Street: 78 LBC’s to commemorate the one concert Frank performed in the Glass City in 1978.
White House Inn: 85 Merkin Circle. Frank actively campaigned for FDR, Truman, JFK and Reagan. Received the Presidential Medal of Freedom from Reagan in 1985.
Moseyed back to Camelot for:
COR
NOR
Six was Viper. He mentioned that he had gone to the F3 Christmas party and the 180th Christmas party on consecutive nights and he likes us better. LOL
Announcements
Prayer: Fat Amy’s family friend-a second mother to him passed away recently far too soon.
A pleasure to lead a fine group of men on a balmy 31 degree December morning.
The 12 Kilos of Christmas Ruck ⛄️
Welcome
Mission
Principles
Pax
Hannibal
Oil Change
Huffy
Bourbon
Huckleberry
Ten Pin
Guardian
Flo (Q)
Rucked 2.5 miles across bridge through Sidecut and back with a 12kg (25lb) dumbbell or kettlebell. Good chatter re: June 2023 BlackSwamp Invitational Ruck and best practices to prepare for the event. Thank you Bourbon! After return, PT with rucks off > 4 count exercises: curls (8) presses (8) rows (16) American Hammers (12) mountain climbers (12) swings (8). Mosey up to the top of the fort with 10 count wall sit and mosey back down to AO.
COR with Runners
NOR
Six was Woodstock
Announcements
Prayer (Jennay)
Good prep for Ruck with 8 HIM!
Holiday Cheer @the Commons 12/13/2022
Pax: Ponzi(Q), Huckleberry, Happy and Everest
Mission and Core Principles
Warmup lap to Nagoya and back
Motivators
High Knees
25 Reps of Lunges, Big Boy sit ups, Squats and run to center – Levis Christmas Tree
Next exercise random pick based on roll of the dice..burpees etc and a run to the Levis Christmas Tree
Finish again with 25 reps of count o rama 120 count planks, hold 60 counts leg lift etc
COT
Murph Day at MC2
QIC: Doubtfire
Pax:
Rudy
Mercy
Waldo
Lonzo
Viper
Footloose
Polka King
Meatloaf
We began with our mission statement and five core principles and then a brief history of the battle in the Hindu Kush of Afghanistan that claimed the lives of Lt. Murphy, Navy SEALS Danny Dietz and Matthew Axelson, along with the 16 soldiers sent in on an MH-47 Chinook in a failed rescue attempt.
Playlist included:
Revelry by Kings of Leon
Into the Ocean by Blue October
Find the River by REM
Eminence Front by The Who
Down by the River by Milky Chance
Down by the River by Neil Young
The River by Bruce Springsteen
Ended with:
COR
Six was Footloose
COT
12/14/22 – All About the Benjamin’s
Warm up – SSH, chain breakers, squats, windmill
Sets of 25 exercises with a Cindy/coupon:
Rd 1- Curls and overhead presses
25 lunges down to a lit cone for reps of 25 different couponless exercises – squats and mt climbers
Rd 2- Bench press and skull crushers
Run length of tennis courts and back halfway to same lit cone for imperial walkers and flutter kicks.
One round = 100 reps… hence all about the Benjamins.
COR
NOR
Pax:
Ten Pin
Maui
Soda Pop
Bourbon
Fossil
Huckleberry
Guardian – Q
6 – Huckleberry
COT ended in announcements and prayer.
Pax: Rocketman, Lonzo, Happy, Meatloaf, Mercy, Woodstock
Rudy, Jennay, Footloose, Charlotte, Gulliver
New game developed here.
Cross between football, soccer, rugby, and hockey.
Ball doesn’t stop, players don’t stop except for goals and oob.
Team A tries to drive the field and score by running the ball, kicking the ball, or passing the ball. Team B tried to stop them and force a turnover.
Ball is always live.
Players carrying the ball are stopped by 2 hand touch (touched down) They then get a 3 count to get rid of the ball – pass, punt, hand off, etc. If they don’t, they MUST drop the ball where they stand (live ball). Any touched down player must do 3 burpees before getting the ball again. Defending player cannot start the count until they are not holding or laying on the other player (call it the footloose-rudy rule).
Score by running the ball, falling on a live ball, or receiving the ball in the other teams goal.
Out of bounds side or end line – last touched by turnover (soccer/basketball style, doesn’t have to be legit possession. Deflect a pass, kick, etc oob and it’s the other teams ball.) Other team can throw or hand off back into field of play.
We used a lighted football, but could use a kickball / other round ball to use more feet and less throwing.
3 ~10 minute periods.
Team Rocketman won 12-10 over team cheatcode.
Q: Callahan
Pax: Doubtfire Hannibal, Colt, Stark, Maui, Upgrade, Jennay, Coconut, Huckleberry, Ten Pin, Callahan.
Q: Callahan
Pax: Falling Water, Flo, Hazmat, Soda Pop, Iso, Solo, Valiant, Casper, Jennay, Deliverance, Callahan.
Today’s beatdown (Big Baller Brand) was a follow up to my favorite new sport introduced by Woodstock called Swamp Ball. Swamp Ball, as pointed out by Mercy, will quickly become the “Official Game of the Black Swamp”. Gulliver will get us all Swamp Ball swag soon, I’m sure. Instead of a glow-up football, we used a traditional basketball and played several rounds of knockout. After each game we completed the exercises below with a basketball in hand, which I believe intensified things a bit. It was raining at the start of the beatdown so our balls were wet and difficult to grip. Charlotte had a slight “misstep” and ending up 6-first on the ground while chasing after his ball. Lastly, we were honored to be in the presence of one of the Ball brothers, Lonzo. Would have been epic to have seen the return of Lavar at the beatdown. There was also some discussion during the COT about who the other ball brothers are, and there names.
Welcome/Mission
5 Core Principles
Countorama
WARM-UP:
Ballivator
press jacks – press ball above head
Press jacks – press ball forward from chest
Curls
Hold
THE THANG:
Knockout – game 1
Do the following with a basketball:
20: alternating- hand merkins
Attempted-murder bunnies (FORWARD)→ to other end of court
20: American slammers
Attempted-murder bunnies (BACKWARD)→ back to start
20: Rainbow lunges 2:1
Knockout – game 2
Do the following with a basketball:
20: Superman’s – we did american slammers again due to rain
Lateral Ape (RIGHT)→to other end of court
20: Flutter kicks (2:1)
Lateral Ape (LEFT )→ back to start
10: Burpees
COOL DOWN:
Knockout
COT:
Countorama
Nameorama
6 – me
FNG – none
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Behr
Charlotte
Lonzo
Mercy
Rudy
*their names
Backblast for the Wall on 12/15/22
a bootcamp beatdown entitled “Elemental”
PAX: Geppetto, Hannibal, Doubtfire, Fossil, Coconut (Q)
Playlist: the 1993 released album of the beatdown title by Tears for Fears. Straight through. every song is great.
– Mission and core principles
– warmups with several new moves
– Iron Squat: 4 count. 1- squat down, 2- arms up to iron cross, 3-arms down, 4- stand up
– FireBall: 4 count from sitting on your 6 with legs tucked up and arms wrapped around knees. 1- roll back on back, 2- roll forward (feet should not touch, roll up to balance position, 3- spread eagle arms and legs to wide v-sit position, 4- return arms and legs to tucked position.
– Scorpion: 8 count from laying on your stomach with arms up ahead of you like scorpion pincers. 1- curl up right leg like a scorpion tail, 2- twist leg and hips to tap right toe to the outside of your left leg, 3- return to scorpion tail position, 4- right leg down straight 5-8 repeat with left leg.
– Bulgarian split squat: stand in front of a bench or other fixed object roughly knee to butt height, facing away. pull one leg back and support your toe on the fixed object. Now do one legged squats with the other leg. The raised leg should bend from the hip until the knee is almost at the ground, and the squatting leg should not have the knee go past the toe. repeat. switch legs.
– Thunder sit ups: BBSU and slap the ground (make it thunder!) between your feet at the top
– moon gods: laying on your side, leg circles with your top leg.
– Sandstorm: jump up and down with your hands in hallelujah position
– Aussie Snow Angels: lay on your stomach and use your back muscles to raise arms and legs off the ground, perform snow angel motion without rubbing the ground.
THANG:
After the long warm up, ran the playlist and PAX moved through 5 stations.
1-Fire: 10 Fireballs and 5x Old Flame routine (Starting line, scorpion, bulgarian split squat, bridge)
2-Earth: 50 sandstorms, 20 iron squats, 20 diamond merkins
3-Water: 30 aussie snow angels and 30 thunder sit ups
4-Air: 20 windmill, 40 air presses, 20 air squats
5-Space: 20 sun gods, 20 moon gods, 20 twinkle toes.
The group made it through water on a 2nd round in the time.
COT: Hannibal 6. TAPS to Raven, Leo, Kids & teachers, more.
Pax: Rudy, fat Amy, GMO, reload, waldo, runt, Lyman, shield (2.0), catnip, Thai Guy, Huckleberry, wipers, meatloaf, Footloose, Woodstock
QiC Woodstock
Jenga
3 Teams of 5
Round 1
1 person from each team pulls. Rest of team flutter kicks with block or curls until their turn.
Puller does 3 hr merkins before pulling
After pulling – run around group
Side piece successfully pulled and placed – other teams 5 manmakers
Middle piece successfully pulled and placed – other teams 5 thrusters
Knock it down = your team runs around theater.
COP x5
Round 2
Everyone not pulling – run width of parking lot on repeat.
Puller – 3 HR merkins
Side= 5 jump squats
Middle = 5 goblet squats
Shields 9th birthday coming soon, so we did 9 Donkey kicks to celebrate.
Catnip was the 6.
Pax: runt, fat Amy, doubtfire, Rudy, reload, Woodstock
QiC Woodstock
Ruck to sidecut, down the hill. Rotated a 60lb sandbag between us. Great conversation.
A beat-down on a Thursday!
Q – Paul ‘Everest’
PAX – Brain ‘Ponzi’, Dave ‘Stalker’
25 reps-
-Flutter Kicks
-Clock Merkins
-Lt Dans
-American Hammers
-Step Ups /Jump Ups
***__________run lap_____________******
-Burpee
-LBC (Little Baby Crunches)
-Lunge Jump Knee Drive (one each leg 2 is 1)
-Mountain Climbers
-Big Boy SitUps
-Plank (60 seconds count around)
***_____run lap_____________******
Inch worm
OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
Dips
Squats
-Shoulder Taps
Punch Out!
This beatdown tested the agility of some while testing the coordination of other PAX. Some demonstrated the talents of Mike Tyson, while others were more comparable to Glass Joe or Soda Popinski. All in all, we fought hard and we punched the day in the face.
Mission statement
5 Core Principles
Countorama
The Thang:
60 seconds AMRAP. 60 seconds run to cone, do 1 burpee then run back for next round.
1 min warm up (SSH on own)
ROUNDS:
1
High-low jab, cross (right)
2
High-low jab, cross (left)
3
Jab, cross, plank (right)
4
Jab, cross, plank (left)
5
High-low jab, cross, burpee (right)
6
High-low jab, cross, burpee (left)
7
Merkin → Floyd Mayweather
8
Hook elbow, down elbow (right)
9
Hook elbow, down elbow (left)
10
Plank, 4-count mountain climbers, Hook elbow, down elbow (right)
11
Plank, 4-count mountain climbers, Hook elbow, down elbow (left)
12
Punch-Up merkin
13
Joe Louis (jab, cross, duck) (right)
14
Joe Louis (jab, cross, duck) (left)
15
Mike Tyson’s
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Viper
Barny
Manchester
GMO
Fat Amy
Cinnamons
Reload
Waldo
Rudy
Snake Bite
Q: Meatloaf
PAX: Lonzo, Rudy, Manchester, Viper, Doubtfire, Lyman
We did the Murph
Then we complained about Swamp Ball
QIC – Stark
PAX – Callahan, Landslide, Spaulding, Deliverance, Chit Chat, Casper, Flo, Heisenberg, Fender Bender, Huckleberry, Thai guy, Isoslces, Jennay, Mulan, Fossil, Van Gogh, Charmin, Falling Water, Soda Pop, GMO, Jimmy “Cat Nip” Ogdahl (Brought by GMO)
The Thang
6 rounds, 8 mins each. Pyramid up to 10 reps, run a lap to far light post and back. On your way back partner up with another PAX finish around same time. So you get some OYO to start and then finish out the rest of the round with a partner.
Round 1 – Web Jacks
Round 2 – Captain Thors
Round 3 – Kangaroos
Round 4 – Carolina Claps
Round 5 – Butt Biters
Round 6 – Burpees
COR, NOR, Casper with the 6!
Always and Honor
Always a Pleasure
~Stark
QIC – Stark
PAX – Charlotte, Huckleberry, Meatloaf
The Thang
Power Miles with a Partner
4 Cones setup around track every 50 meters. Partner 1 starts with 6 reps, partner 2 take off to first cone and performs 12 reps. Partner 1 passes partner 2 on the way to halfway point (cone 2) and performs 12 reps. Then partner 2 passes partner one on the way to cone 3 and performs 6 reps, then partner 1 passes on way to start to perform 6 reps again. Rinse and repeat for 4 laps.
Power Mile one was Burpees – Minimum of 72 burpees and one mile
Power Mile 2 was Peter Jerkins (Peter Parker, Plank Jack, Merkin, 8 count) – Minimum 72 Peter Jerkins
COR, NOR, Charlotte with the 6!
Always and Honor
Always a Pleasure
~Stark
did a 4-5 mile run along the river path in Perrysburg , then across the bridge to run the towpath and through downtown Maumee
Nitrous the Q
Fossil
Van Gogh
Coconut
PAX: Oil Change, Fossil, Guardian, Soda Pop, Nitrous, Ten Pin, VanGogh
Q: VanGogh
Station #1
BACK
20 Bent Over Row
20 Reverse Grip Bent Over Row
20 Kettlebell Swings
40 Supermans
40 Reverse Fly (No Weight)
When done bear crawl to station #2
Station #2
Chest
20 Floor Press
20 Merkins
20 Derkins
20 Isometric Chest Presses
40 Chain Breakers
When done bear crawl to station #3
Station #4
Shoulders
20 Overhead Press
20 Front Raises
20 Carolina Dry Docks
40 Air Presses
40 Morocco Nightclubs
When done bear crawl to station #1
Station #3
Biceps/Triceps
20 Curls
20 Overhead Tricep Extension
21’s (Curls)
20 Skull Crusher
20 Curls
20 Dips
Bear crawl to Station #4
12/17 Leadership Ruck
Flo, Reset, Lonzo, van Gogh, Raven, Deliverance, Oil Change, Casper (Q)
Practiced some coupon work and carried the flag around Perrysburg, down to the Boat Launch and back. 2nd F and some GTE talk.
Fortress Beatdown
PAX: Lonzo, van Gogh, Raven, Deliverance, Coal, Casper (Q)
Adapted from last GTE Cycle– Wall-Nuts (At the Wall). Started beatdown discussing the reason that geese fly in a ‘V’–the leader takes the brunt of the wind and helps the others rest until it is their turn. Also, the V allows the other geese to watch the ‘6’ of the others.
Explained that the beatdown would have someone holding plank the remainder of the beatdown. One person would be running from lightpost to lightpost and the others would be doing reps of various exercises. The catch being that no one was allowed to reach 30 reps. Rotations needed to occur as various PAX finished their work and rotation through planks and runner. After time, additional exercises were worked in and running became bear crawl or lunge walk and planking became Tree Huggers to keep the rotations ‘fresh’ and make PAX continue to adapt.
12 Exercises of Christmas
The Pax:
Charlotte, Meatloaf, Lonzo, Landslide, Gulliver, Rudy (Q)
The Thang:
Each round you will do 12 of the listed exercise, and then repeat the previous round.
1. SSH (144)
2. Big Boys (132)
3. Plank jacks (120)
4. Flutter kicks 2is1 (108)
5. Merkins (96)
6. LBCs (84)
7. Curls (72)
8. Squats (60)
9. Imperial Walkers 2is1 (48)
10. Rows (36)
11. Lunges 2is1 (24)
12. Burpees (12)
PAX: Raven, Guardian, VanGogh
Q: VanGogh
Station #1
10 Squat Thrusters
20 Squats (with weight)
20 One Leg Squats
20 Air Squats
Lunge up the Hill to Station #2
Station #2
10 LT Dans
20 Bonnie Blairs (1 is 1)
20 Side Lunges
Run to Station #3
Station #3
50 Calf Raises
50 Front of Feet Facing in Calf Raises
50 Front of Feet Facing out Calf Raises
50 Calf Raises
Runt to Station #4
Station #4
20 Kettlebell Swings
20 Sumo Squats
20 Monkey Humpers
20 Step Ups
Christmas Sleeve 🎅🏼 BB
Welcome
Mission
Principles
Pax
Deliverance
Meatloaf
Raven
Doubtfire
Flo (Q)
Warmup
25 SSH
12 Windmills
Arm Circles
Tabata style Bodyweight
40sec exercise 20sec rest
American Hammers
Merkins
Squats
Flutter Kicks
Imperial Walkers
30/60/90
Mercuries
BBS
LBCs
Hand Claps
Mountain Climbers
Hip Bridges
Air Presses
Monkey Humpers
Shoulder Taps
Box Cutters
Lunges
Calf Raise
Repeato
COT:
COR 5
NOR
Announcements
Prayer
Temp 1F Windchill -29F
Five Pax took their DRP. Aye!
Q: Meatloaf
PAX: Coconut
20 Overhead Press w/ Block
20 Diamond Merkins (we both had to switch to Standard Merkins)
20 Flutter Kicks
20 Block Swings
Run 100 meters
5 Burpees
Run 100 meters back
Repeat
Quiet day at the Murph as everyone must be sick or on vacation.
We did the Murph sets at Monclova Primary with a few jogs around MC2 building
Fill-in Q: Fat Amy
PAX: Silver Surfer
Backblast for Tuesday 12/27/22
Runners and Ruckers at lower necropolis.
PAX: Stalker (Ruck Q), Huckleberry, Stark, Jennay, Nitrous, Solo, Ten Pin, Huffy, Raven, Doubtfire, Deliverance, Coconut (Run Q)
THANG:
18 degrees at 0530 as 11 pax gathered for ruck/run/fun. Ruckers did their thang. Runners took the snowy path around the field and up heartbreak hill, then headed south on Ft. Meigs road to the Gauntlet. Couple laps down there and head back.
The Q lost track of the 6 :(, but was later informed he was seen jumping in his car. a failure to learn from for sure.
COT with Raven 6.
We had 8 great young men join us today. They were Josh Lonzo Hoot, Dave Lyman Ramsey, Paul Gullivar Wiederhold, Ryan Rocket Man Deech?, Steve Footloose Mohr and his offspring Ryan Zebra Mohr and Blake Bear Mohr, and the Q Mark Landslide Trimble.
We had a fairly simple beatdown. We did the following set: 30 merkins, 20 each of the following, overhead presses, dips, curls, little baby crunches, squats with a block, After a set, we would run to a light post and back to repeato.
We ended in a circle of trust.
12/28/22 BLACK SWAMP BEATDOWN
Warm up, in cadence:
SSH x30
Chain Breaker x10
Windmill x10
The Thang:
10 stations (one for each letter in BLACK SWAMP) 20 reps each, repeato. Solid mumblechatter was had by all!
B- Bonnie Blair’s
L – Louganis’
A – Alt shoulder taps 2:1
C – Captain Thors
K- Kettle Swings
S- Squat Walking Rockette’s
W- Wojo Squats
A- Angle Grinders
M- Makthar N’diaye’s
P – Pickle Pointers
COR
NOR
6 – Peach
COT
PAX:
Huckleberry
Fossil
Nitrous
Peach
Soda Pop
Ten Pin
Raven
Guardian – Q
The 12 Exercises of Christmas – Another Huffy Production
Music: Twisted Sister Christmas Album
PAX: Armstrong, Squire, Deliverance, Raven, Chubs, Fallout Boy, Go Fish, Huffy (Q)
– F3 Stands For: Fitness Fellowship Faith
– Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
– Our workouts :
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
– The Disclaimer
Warm-up: Lap Around the Parking Lot, SSH, Windmills
The Beatdown: 4 Stations / 4 Rounds
Station #1 – The Hop
Rnd 1 Ice Skaters 20 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Elf Jacks 40 Reps
Skip for Height to Station #2
Station #2 – The Blocks
Rnd 1 Man Makers 15 Reps
Rnd 2 Cinder – Curl – Overhead Press 20 Reps
Rnd 3 Cinder- Jingle (Kettle) Bell Swings 20 Reps
Carioca to Station #3
Station #3 – Merkin
Rnd 1 15 Diamond/ 15 Wide Merkins 30 Reps Total
Rnd 2 Burpkins (Burpee with 2 Merkins) 10 Reps Total
Rnd 3 Superman Merkins 20 1 is 1
Broad Jump to Station #4
Station #4 – The Core
Rnd 1 Plank Jack Shoulder Taps 25 Reps
Rnd 2 Progressive Count Big Boy Shoulder Press 20 Reps
Rnd 3 Hill Billy Walk Squats 15 2 is 1
Run a Lap to Station #1
Repeat if Complete
We circled up after everyone got through all 4 Rounds and did plank to merkin to Twisted Sister’s Silver Bells (Switched to swats half way through.
Wrapped up in the cot. Awesome effort by all the PAX!! Nice job pushing through and getting to the end!!
Rucked about 2.75 miles including wall sits across the bridge.
PAX:
Huffy (Q)
Lego
Guardian
Huck
Raven
Ten Pin
Reload
Geppetto
Closed due to weather.
Closed due to weather.
Finish Strong!!
Q – Paul ‘Everest’
PAX – Brain ‘Ponzi’, Dave ‘Stalker’
—- 25 Reps each—-
-Flutter Kicks
-Clock Merkins
-Lt Dans
-American Hammers
-Step Ups /Jump Ups
-Air presses ( 2 is 1)
***__________run lap_____________******
-Burpee
-LBC (Little Baby Crunches)
-Lunge Jump Knee Drive (one each leg 2 is 1)
-Mountain Climbers
-Big Boy SitUps
-Plank (60 seconds count around)
***_____run lap_____________******
-Supermans
-Dips
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Squats
-Shoulder Taps
*************_LONG LAP_____________________********
Q: Meatloaf
PAX: Coconut, Flo, Deliverance, Van Gogh, Jennay, Guardian, Raven
We rucked and talked about our goals for 2023!
Leadership Ruck
Five Core Principles / Mission
Discussed new year’s resolutions, their history, purpose, success and failures.
PAX:
Footloose – Q
Lonzo
Rudy
Gulliver
Behr
Zebra
Welcome/Mission
5 Core Principles
Countorama
Exercise Demo
THE THANG:
Complete the following reps/exercises on your own. Run to designated location and back between exercises. 15 minute timer. Add 5 reps to any unfinished exercise…….
Now….. that was the plan. In reality, many of us didn’t get through all the exercises. Tweaks will be made for next time. Lot’s of groaning and complaining today. A little chippy from many…. Me included. But, with that said, my New Year’s Resolution is to do more hard things and to push myself mentally to do the things that I normally would have said no to only because I didn’t want to put in the effort. Today was one of those days. The rain and cold were not enjoyable. The gloom was thick today.
Reps Exercises
100 Curls w/ block&shovel
90 Doggie Paddles (1:1)
80 Sweat Angels
70 Angle Merkins w/ block&shovel
60 Drop it like it’s squat w/ block
50 Hook elbow, down elbow (25: left) (25: right)
40 High-low jab, cross, burpee (20: left) (20:right)
30 Werewolves
20 Baryshnikov Squats
10 Mountain Goats
COOL DOWN:
The Motivator
COT:
Countorama
Nameorama
6
FNG – none
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Reload
Doubtfire
Gulliver
Mercy
Lonzo
Wipers
Zebra
Rudy
Behr
Greatest Hits of Rabbit Hole 2022
Intro
Mission
5 core principles
Countarama
Warm up:
– Windmill 10 ic
– Chain breaker 10 ic
– SSH 15 ic
– Squats 10 ic
The thang:
Broke into 2 teams
Mosey to hill
Football down hill from Manchester
– 1 player runs up hill with the ball and attempts to complete a pass/TD to their teammate at the bottom
– Rotate players
– hold plank while not you’re turn
Recreation of the Tea Party from Doubtfire
– 1 teammate throws/rolls block down hill and then races back up with it for next round
– Others do the following work while waiting
– 1 round burpees
– 1 round captain thors
– 1 round LBCs
– 1 round merkins
2,4,8,16,32 up the hill from Landslide
– 2 reps at the bottom, 4 up the hill a little, 8 up a little more, 16 up a little more and 32 at the top
– 1 round merkins
Mosey back parking lot
Countarama
Nameorama
6 – Polka King
Announcements
Ended in prayer
Pax
Q- Re-Load
Doubtfire
Polka King
Stark
Fat Amy
Solo
Footloose
Waldo
Manchester
Rudy
GMO
Opening: Mission and 5 Core Principles
Pax: Jennay
Thang: Jennay completed a Murph to keep things fresh on a Monday morning.
AO: Gauntlet
AO – Guantlet
Q: Jennay
Pax: Jennay, Spaulding, Stark, Coconut, Van Gogh, Deliverance, Raven, Peach, Guardian, Coconut, Meatloaf.
Opening: Mission Statement, 5 Core Principals
Thang: Pax started with a round robin of 20 or 25 reps of chosen exercise and took turns leading cadence. Exercises included:
– Squats, Jump Squats, Monkey Humpers, Hillbilly’s, Smurf Jacks, Seal Jacks, Sun Gods, Plank Jack Shoulder-Taps, Chain Breakers and others.
Pax then took to the field to play ultimate frisbee where many diving catches were made by Peach and Jennay couldn’t stay on his feet.
Closed with announcements, the 6 (Meatloaf), and Circle of Trust.
Partner Workout
Rudy, Fat Amy, Lonzo, Gulliver, Mercy (q)
Concept was to do as many reps as possible in 90 seconds, then it was your partner’s turn to match. With an odd number, that made for 3 doing reps, then 2 doing reps. While partner did AMRAP in 90 seconds, other partner did other movements. There were 2 opportunities to do each exercise.
Pull-ups while partner does squats
Lt dans while partner does suicides
Tricep dips while partner does side straddle hops
End beatdown with fat Amy format – squativators
COT
The Drive for 55!
In Celebration of…
National Motivation and Inspiration Day & National 55 MPH Speed Limit Day.
Pax (9): Armstrong, Chubbs, Fallout Boy, Go Fish, Pinto, Raven, Rubber Baby Buggy Bumpers (R3B), Squire. Deliverance (Q)
Warm Up: Indian Run and The Motivator
Work Out: Count O’Rama and Partner Up
Partners will work together to get 55 total reps.
While One is doing the exercise the Other does a Travel Exercise.
Switch until the 55 reps is complete and move to the next exercise.
Exercise (with Travel Exercise)
Murican (Bear Crawl)
Imperial Walker 2:1 (Jog)
Flutter Kick 2:1 (Broad Jump)
Plank Jack Shoulder Tap (Jog)
Block Curl (High Knees)
Block Squat (Jog)
Block Sit Up (High Skip)
Block Kettle Bell Swing (Jog)
Diamond Murican (Carioka-Karaoke)
Lieutenant Dans (Jog)
V-Ups (Crab Walk)
Burpees (Jog)
*Repeato* if time allows
Backblast – January 2, 2023
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: Venom, Jennay, Isosceles, Peach, Radio, Guardian, Geppetto
Workout: The Murph
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
The Thang:
The Murph Workout
-1 mile run
-100 pull ups
-200 push ups
-300 squats
-1 mile run
Count-O-Rama – Seven
Name-O-Rama
Circle of Trust
Sharing of the six – Armstrong. EH’d by Channel 11 news and Melissa Andrews. Got his name because he is afraid of spiders. Keeps coming out (as long as its warm!)
Announcements: Winter Challenge – continue to EH for it.
Ball of Man – Prayers of gratefulness for 2022 and clarity and making good choices in 2023.
Spreadsheets from the Gloom: Mid to high 40’s, low to no wind. Always an honor to lead a Murph. Great effort by all.
1/2/2023 Camelot
Heat Wave
QIC – Jake GMO Heilmann
Intro
Mission
5 Core Principles
Countarama
Warm Up
-Mosey east down trail to cell phone tower
-Windmill 10 IC
-Excellerated Mosey back west to starting point
The Thang
Compound excercise x10,x20,x30 with short run inbetween sets
-standing block crunch &flutter kicks
-Partner Block pass & High Plank Block slides
5 Station rotation x4,x6,x8
-lower back extension ( with block)
-hanging leg raises
-superman plank
-big boy sit ups with block
-100 Yd sprint
COT
Countarama
Nameorama
6-Huckelberry
Announcements & Prayer requests
Prayer
Pax:
Q- GMO
Viper
Barney
Coconut
Footloose
Bayer
Huckelberry
Re-Load
Doubtfire
Cinnamons
Zebra
Waldo
Manchester
Pax – Gulliver, Woodstock
QiC Woodstock
5 minute rounds of Tabata – 30 work/15 rest:
Merkins
Suicides
Monkey humpers/squats
Flutter kicks/gas pumpers
Curls
Good CoT discussion.
Punch NY, Monday, Today, and a URI in the face.
There were 5 hardy young men that braved the ran today! They were Jessie Fossil Miller, Alan Coconut Davies, Jake Jenny Wittmer, Dan Van Gogh Miedema and the Q Mark Landslide Trimble. For the run we just had an altered Landslide’s Loop.
Rocky Themed workout. A mosey to Camelot for some merken, then a mosey back to the library for some lunges w/ or w/o the coupon followed by captain thor then a run up to the steps of the Philly Museum of Art to do some air presses
13 in Total: Lonzo, Footloose, Hannibal, Doubtfire, Slider, Vespa, Reload, Rudy, Canoo (FNG), Manchester, One Man Band, Waldo, Cable Guy (FNG)
Q: Meatloaf
PAX: Ten Pin, Doubtfire, Bourbon, Raven, Guardian
We rucked
PAX: Huckleberry, Coconut, Jennay, Fossil, Ten pin, Guardian, Nitrous, Landslide, Doubtfire
Q: Isosceles
A little running and a whole lot of cadence work!
Better for it @ the Commons 01/03/2023
Pax: Ponzi(Q), Huckleberry, Happy, Everest, Bourbon
Mission and Core Principles
Warmup: Motivator, Windmills, High Knees
Run
25 Imperial Walkers, Big Boys, Merkens, hold Al Gore
Run
25 reps Big Boys situps, Merkens, LBCs
Run
25 reps Squat jumps, Big Boy situps, Mountain Climbers, American Hammers
Run and Repeato
COT
Maumee Christmas Light Ruck
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Lonzo (2.0s Spiderman & Black Spider), Everest, Solo, Stalker, Meatloaf, Lyman (QIC with 2.0 Brick)
The thang: Rucked from the Bibliotheca up John to Conant street. Crossed the street, rucked to Wayne, crossed back, then down John to the AO. At each lit up tree, we did reps, alternating legs and arms. It was drizzling lightly, so we stayed off the ground. Once back to the AO, we did the COT and retreated to the library overhang, where we enjoyed cookies, coffee, and hot (lukewarm) chocolate. Great time had by all!
Count-o-Rama
Name-o-Rama
Six was Stalker
Announcements
Closed with prayer
Fun times for kids and adults! Merry Christmas!
Lyman
Your eMOM
Warm up:
Mosey to playground
Beatdown Explanation:
Complete the following exercises and the reps EMOM. Rest with any remaining time.
THE THANG:
Minutes 1 – 5: Do the following exercises/reps every minute
5 pull ups
5 Sweat Angels
5 lunges (2:1)
5 Monkey Humpers
Minutes 6 – 15: Do the following exercises/reps every minute, EXCEPT: ADD 1 more rep EVERY minute. So “minute 6” is 6 reps, “minute 7” is 7 reps, etc…
Squats
Merkins
LBC’s
Dips
Minutes 16 – 25: Do the following exercises/reps every minute, EXCEPT: SUBTRACT 1 rep EVERY minute. So “minute 16” is 14 reps, “minute 17” is 13 reps, etc…
Squats
Merkins
LBC’s
Dips
Minutes 26 – 30: Do the following exercises/reps every minute
5 pull ups
5 Sweat Angels
5 lunges (2:1)
5 Monkey Humpers
Cool down:
Mosey back to flag
COT:
Countorama
Nameorama
6 – Lyman
FNG – none
Announcements
Prayer
– Merrin family
– Cooper head\back injury from accident
– @Gulliver traveling this week
PAX LIST:
Footloose – Q
Stark
Lonzo
Woodstock
Huckleberry
Waldo
Lyman
Gulliver
Rocketman
Manchester
Cinnamons
Rudy
**NEW DAY FOR THE YARD AO**
Wednesday January 4, 2023
Moving Daze Ruck 2023 BB
Welcome
Mission
Principles
Pax
Van Gogh
Raven
Geppetto
Hazmat
Doubtfire
Flo (Q)
Rucked 2.5 miles discussing topics of the day.
COR
NOR
Six: Flo
Announcements
Prayer
We had 4 brave souls attend our beatdown. It was one of my hardest Q’s as I can barely hold my arms up to type this backblast! Attending were Josh Lonzo Hoot, Joe Charlotte Parker, Ben Rudy Hoipkemier and the Q Mark Landslide Trimble. We did a modified Murph. We ran two laps around the oval, then you could do 5 or 10 pull ups and instead of merkins we did burpees and instead of squats we did squat thrusters with a block. so it went either 5/10/15 or 10/20/30 reps. we ended in a circle of trust.
PAX: Hannibal, Coconut, Dutch, Bourbon, Ten Pin, Stark, Doubtfire, Jennay, Huckleberry, Guardian, Crawdad (FNG), VanGogh
Q: VanGogh
Warmup –
Jog to hood park and back
Workout –
Station #1
1 minute merkins
1 minute carolina dry docks
1 minute dips
1 minute boxer punches
Station #2
1 minute squats
1 minute bonnie blairs
1 minute calf raises
1 minute run in place
Station #3
1 minute air presses
1 minute moroccan nightclubs
1 minute high knees
1 minute jump rope
Station #4
1 minute flutter kicks
1 minute mountain climbers
1 minute V-Ups
1 minute plank
Station #5
Run up and back down ramp
12/22/2022 The Wall Beatdown with Pink Floyd
Q: Doubtfire
Pax:
Coconut
Isosceles
Stark
Ten Pin
Huckleberry
Fossil
Nitrous
Thai Guy
Hannibal
Doubtfire
We celebrated the iconic, 1979 album, The Wall by “beatdown touring” the area at and around The Wall with the accompanying soundtrack. Songs that appeared on the 40 minutes of work were as follows:
Another Brick in the Wall (parts 1 and 2)
The Happiest Days of our Lives
Young Lust
Hey You!
Vera
The Thin Ice
Waiting for the Worms
Run Like Hell
Empty Spaces
Good Bye Blue Sky
The inspiration for this beatdown came from the book, “Skipping Christmas”, by John Grisham. On 12/22/2004 my M and I did something very unique to us and hopped a plane for London the week of Christmas.
So, on this date, 18 years later, I dedicated this beatdown to that iconic album generated in the UK and the namesake for the premier AO in The Swamp. The pax moseyed from the shovel flag to Hood Park, into town, to St. Rose, the tall monument up the stairs near Hood Park, and various other locales near and around the AO. At each stop we performed work that was somehow connected to the tune. For example: merkins in the wet grass to “Waiting for the Worms”.
Ended with COT
Lonzo
Spoiderman
Black Spider
Ponzi
Everest
Stalker
Gimpy Ladder
5 Overhead presses
10 Merkins
15 Curls
20 American Hammers
25 Monkey Hummpers
30 Flutter Kicks
35 Freddie Mercuries
40 Box Cutters
45 Bent in over Rows
50 Air Presses
QIC – Stark
PAX – Vespa, Viper, Snake Bite, Apollo, Waldo, Polka King, One Man Band, Footloose, Doubtfire, Lonzo, GMO, Thai Guy, Huckleberry, Manchester, Reload, Cable Guy, Rudy
Tha Thang:
Paula Abdul
Round 1.) 20 Plank Jack S Taps, Imperial Walkers, butt kickers
Round 2.)10 Angle Grinders, 30 Seal Jacks, High Knees
Round 3.)20 Supermans, 20 Starfish SUPs (2 is 1), High Skip
Round 4.) 12 WMD Merkins, 28 American Hammers (2 is 1), run
COR, NOR, Viper also know as Meatloaf at the 180th fighter wing, was our six. Likes the groups ability and determination to do the crazy shit in this world that nobody else can or wants to do. Aye!
Always an Honor
Always my Pleasure
~Stark
Pax in attendance:
Phat Thor(Q), Oil Change(6), Ten Pin, Peach, Guardian, Fossil, Nitrous
Mission
Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male leadership.
5 core principles are
Open to all men, Free of charge, always outside, led by volunteers in a rotating fashion, ends in a circle of trust
Warm up:
Trivia: right- regular warmup, wrong- add 10 burpees
What is our credo? Leave no man behind, leave no man where you found him.
What are the 3ps for a team to be effective? Proximate, periodic, purposeful
What does YHC stand for? Your humble correspondent
What is the Jester? A man’s stumbling block
SSH
Potato pickers
Overhead claps
Mosey
Work: Deconstructed Clean and Press
While 1 person runs to end of parking lot and back, the rest of PAX do the work. We quickly found out that it was hard…so we pivoted and got into pairs and began taking more turns running
The Work:
Air Squats
Goblet Squats
Curls
Squirrels
Shoulder Press
Curl to Press
Squat Thrust
Rotational Clean and Press
ATOMIC HABITS: HABIT STACKING RUCK
Welcome
No FNGs
Mission
Principles
COR 13
Pax
Oil Change
Deliverance
Reset
Van Gogh
Stark
Coconut
Lego
Isoceles
Jennay
Phat Thor
Falling Water
Callahan
Flo (Q)
Buddied up and rucked 2.5 miles at a 16 minute pace. Stopped 4x to discuss Habit Stacking from James Clear’s book Atomic Habits. Spirited discussion ensued.
Excerpt:
https://jamesclear.com/habit-stacking
COT
NOR
Six was Coconut
Prayer by Phat Thor
The Man beatdown
Intro
Mission
5 core principles
Countarama
Warmup
Arm circles forward 10 IC
Arm circles back 10 IC
Windmill 10 IC
Motivator 7 count
THA-THANG: Indian Run around theater
Shoulder press w/ concrete coupons x 15
Walking lunges 50 yards
Merkins x 50
Walking lunges 50 yards
Shoulder press w/ concrete coupons x 15
Lap around theater
Curls w/ concrete coupons x 15 (again)
Buttkickers 50 yds
SSH x 50
Buttkickers 50 yds
Curls w/ concrete coupons x 15
Lap around theater
Manmakers w/ concrete coupons x 15 (again)
High knees 50 yds
BBSU x 50
High knees 50 yds
Manmakers w/ concrete coupons x 15
Lap around theater
Bent over row w/ concrete coupons x 15 (again)
Skips 50 yds
American Hammers x 50
Skips 50 yds
Bent over row w/ concrete coupons x 15
Lap around theater
Overhead tricep extension w/ concrete coupons x 15 (again)
Sprint 50 yds
LBCs x 50
Sprint 50 yds
Overhead tricep extension w/ concrete coupons x 15
Indian run 1/4 mile
Squativator 7 Count
Countarama
Nameorama
6
Announcements
Ended in prayer
Pax
Q- Re-Load
Rudy
Runt
Mercy
One Man Band
Bourbon
Thai Guy
Huckleberry
Manchester
Footloose
Fat Amy
Waldo
Charlotte
Lyman
Lonzo
GMO
The Man Leadership Ruck
Intro
Mission
5 core principles
Countarama
Rucked and discussed masculinity, the role of men in todays society and challenges we face.
Countarama
Nameorama
6
Announcements
Ended in prayer
Pax
Q- Re-Load
Viper
Huckleberry
Rudy
Bourbon
Waldo
Runt
Doubtfire
Manchester
Fat Amy
Lonzo
GMO
Mercy
Footloose
To The Nines
Intro
Mission
5 core principles
Countarama
Warmup
Arm circles forward 10 IC
Arm Cirircles back 10 IC
Windmill 9 IC
Motivator 9 count
THA-THANG:
Start at first cone, 9 combined reps of 2 exercises, 1 with block 1 without., rifle carry between cones. First cone 1 rep Ex1 8 rep Ex2, second cone 2 rep Ex1 7 rep Ex2 until ninth cone 9 rep Ex1 0 rep Ex2. Short mosey between rounds.
Round 1 Block row, Burpee
Round 2 Block curl, Merkins
Round 3 Block bbsu, Lt Dan
Round 4 Block American hammer 2:1, Jungle Boi Squat
Countarama
Nameorama
6 – GMO
Announcements
Ended in prayer
Pax
Q- Re-Load
Vespa
Bunyan
Snake Bite
Viper
Fat Amy
Cinnamons
Rudy
Waldo
Barney
GMO
4 Corners!
Pax (5): Armstrong, Fallout Boy, Go Fish, Raven, Deliverance (Q)
4 stations plus the Axis in the middle
Pax will do 20 of each exercise at the station they start at and will proceed to the Axis, where they will do 2 burpees. After burpees they will proceed to the next station in a clockwise fashion. This will continue until the round is complete. There will be 3 x 10 minute rds.
Round 1 (Legs – Blue)
Station 1: Squats
Station 2: Bonnie Blairs (Jump Lunges) 2:1
Station 3: Jump Tucks
Station 4: Lateral Hops (Over or behind block)
Round 2 (Abs – Yellow)
Station 1: LBC’s (Crunches)
Station 2: American Hammers (2:1)
Station 3: Flutter Kicks (2:1)
Station 4: Sit-Up (With or Without Block)
Round 3 (Arms – Green)
Station 1: Muricans (push-up)
Station 2: Alternating Shoulder Tap (1:1)
Station 3: Nolan Ryan
(side plank w/ 10 punches each arm)
Station 4: Curls (with block)
PAX: Coconut, Jennay, Meatloaf, Landslide, Fossil, VanGogh
Q: VanGogh
Goal was to Ran to the fallen Timbers monument and back. If people didn’t make it they turned around at 5:55 ish.
Pax: Gepetto, Huckleberry, Huffy, Guardian, Better Offer, Ten Pin, Oil Change, Woodstock
QiC Woodstock
A lively ruck covering almost 3 miles, passing by the Wall and into Hood Park. Great discussion about riparian rights, water ways, football, building vs nature, and all sorts of other things.
Love some rucking.
Aye!
Backblast for 01/09/2023 at the Gauntlet
PAX: Spaulding, Crawdad, Soda Pop, Phat Thor, Lego, Guardian, Peach, Jennay, Bourbon, Doubtfire, Coconut (Q)
Bootcamp beatdown entitled Blackjack
It was a clear and breezy 28 degrees at 0530 in the gloom with a real-feel somewhere around 15. Nevertheless, 11 PAX got after it and were never cold!
Warm-o-rama with 21’s in super secret cadence. A little distraction the first time around resulted in penalty burpees and a 2nd try. Followed up with a mosey to the real beat-down spot (sledding hill) for description.
Blackjack is a workout with a pair of exercises and an interval between them. In this case, PAX were partnered up to do partner squats at the bottom of the hill (starting with 20 and working down) and partner BBSU at the top of the hill (starting with 1 and working up). Most of the pairings got really close to the 210 reps of each exercise and 20 trips up and down the hill in the allotted time.
Mosey back to the shovel flag for 21 4-count Merkins IC ahead of the COT
COR, NOR-Jennay 6
Solid time of movement for all. Honored to lead this day.
Lonzo’s F. I. N. E. Beatdown
Flutter kicks 10, 2 is 1
Inch worm merkins 20
Nemo, start on 6 with block above head, lift block to chest, chest press, roll to incline merkin, stand up to overhead press, back down to incline merkin, roll to 6, chest press, lift block back to where it started above head = 1. 10
Escalator, 10 jump squats, 20 burpees, 30 merkins, 40 squats, 50 lunges 1 is 1. Just 1 escalator.
After each exercise/routine run a lap.
Repeato.
We almost got through it twice in 40ish minutes.
PAX: Woodstock, Gulliver, Lonzo – QIC
Q: Fat Amy
Pax: Doubtfire, Rudy, Footloose, Mercy, Manchester, Lonzo, Waldo, Gulliver, Viper
We Murphed!
Ran the first mile in silence to honor all those we have lost. Joined Club Murph at Keener
COT 6: Mercy – He once was blind, but after today he will see. Thank the Lasik Lord.
PAX: Raven, Hazmat, VanGogh
Q: VanGogh
Warmup: mosey to b-ball court
Workout: 11’s
Exercises:
Monkey jumpers @ pickle pounders
Squats & imperial walkers
Lunges & bbsu
Merkins & LBCs
Mosey Back
COT
Pax: meatloaf, Charlotte, landslide, Rocketman, Lonzo, fat Amy, Rudy, Lyman, Woodstock
QiC Woodstock
Swamp Ball!
Frozen tundra style.
Team Woodstock 1 and 2 both won.
No one was hurt to badly to walk away.
Beautiful morning.
Backblast for 1-10 at The Commons
PAX: Nimbus, Thai Guy, Huckelberry, Everest, Ponzi, Lonzo, Charmin, Happy(Q)
Beatdown: “Happy” to lose his Q virginity 🙂
Not too chilly out on this simple January afternoon. Around 35 degrees with little wind made for great conditions for the men to put their bodies under some good physical stress, safely of course. I was excited to see a great turnout for my first Q with 7 PAX in attendance.
Warm Up FOOTBALL!
Throw a football with numbers written on ball and choose exercise based on what number your finger is on.
1. Side Straddle Hops
2. Merkins
3. LBCs
4. Jog
5. Suicide Squats
6. Windmills
7. Merkins
8. Jog
Workout consisted of groups of 3 exercises lumped together by muscle group, similar to weightlifting training. Before each group of exercises, we sprinted about 25 -30 yds down and back 3 times. After each exercise grouping , we jogged around the block then back to starting point.
Abs
• Sprint 3-5 times
• American Hammers
• Big Boys
• Flutter Kicks
• Jog
Chest
• Sprint 3-5 times
• Merkins
• Lying Chest Press
• Triceps Extensions
• Jog
Arms
• Sprint 3-5 times
• Curls
• Rows
• CPRs
• Jog
Shoulders
• Sprint 3-5 times
• Overhead Press
• Upright Row
• Front Raise
COR, NOR , Thai Guy 6 , Announcements / Prayer requests. Close out.
Welcome
F3 Mission and Core Principles
Disclaimer
We took advantage of this unseasonably warm January morning and had the privilege of doing the Cardinal Q Beatdown in honor of F3 Knoxville PAX Cardinal who tragically passed away during his first Q on January 11th. One of his brothers has set up a gofund me which can be found here (gofund.me/b4d1ed1c).
Doubtfire had a great idea for everyone to COT as Cadrinal instead of their F3 name, that video should be posted on Black Swamp’s pages soon.
Gulliver was handed down the Shovel Flag from now former site Q Lonzo who had wandering hands during a photo op by Footloose. HR was consulted, but all charges of misconduct have been dropped in honor of the ceremony and good faith.
PAX: Woodstock, Doubrfire, Landslide, Rudy, Lyman, Charolette, One Man Band, Footloose, Gulliver- QIC
Warmup
15- Side Straddles Hops
10- Tempo Merkins (slow 3 count down, up on 4)
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward Then Backwards
10- Air Presses
10- Knoxville Cherry Pickers
Pax Count- Samson Hold (Arms straight out)
PHELPS it out
10- Willie Mayes Hayes (We assumed this was a superman)
The Thang
5- Burpees
Big Boys
Heels to Heaven
Run Safety City
10- Burpees
Little Baby Crunches
Mt. Climbers Double Count
Run Safety City
15- Burpees
Air Squats
Freddy Mercury’s
Run Safety City
(Repeat)
Count-o-Rama
Name-o-Rama (A
The Six (One Man Band)
Announcements
Prayer
Guardian
Peach
Huckleberry
Bourbon
Ten Pin
Phat Thor
Stalker = Q
We did a Ladders and “Shoots!” Beatdown
5 Overhead presses
10 Merkins
15 squats
20 American Hammers
25 Monkey Hummpers
30 Flutter Kicks
35 Freddie Mercuries
40 Box Cutters
45 LBC
50 Big Boy Sit Ups
1/13/23 “Friday the 13th” Beatdown
Intro / welcome
Mission
5 Core Principles
Warm up-
Windmills 13 IC
C.P.R’s 10 IC
Hand Release Merkins 13 IC
Slow Mosey with block down path to base of the big hill.
The Thang:
With a partner, complete the following exercises. While one is doing work the other is on “the track” composed of a 4 cone square where two sides were high knees and the opposite sides were a Sprint.
– 50 Man Makers
-100 Block Curls
-150 Merkins
-200 Squats
Next as a group we Murder Bunnied to the fence and Rifle carry back
Finished with a Harambe to the fence and Rifle carry back.
Returned to the parking lot
Countarama
Nameorama
6 – Landslide
Announcements
COT
Pax:
Q – GMO
Vespa
Waldo
Lonzo
Re-Load
Barney
Landslide
Doubtfire
Apollo
Viper
Manchester
Smokey
Q – Paul “Everest” Petrillo
Brian “Ponzi” Coil
Dave “Stalker” Kaiser
Evan “Happy” Trowbridge
– 25 reps each-
-Rows (block)
-Lt Dans
-American Hammers
-Clock Merkins (qty 5 @ noon, 3,6,9,midnight)
-Step Ups /Jump Ups
-Plank (60 seconds count around)
***__________run lap_____________******
-Burpee
-LBC (Little Baby Crunches)
-Presses (block)
-Mountain Climbers
-Swing (block)
***_____run lap_____________******
-Curls/Press/Elbow (block)
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Squats
-Dips
-Big Boy Sit-Ups
PAX: Lego, Jennay, Callahan, Flo, Guardian, Reset, Happy, Phat Thor, Solo, Huffy, Casper, Deliverance
Q: Isosceles
The ruck: went over our experiences with f3 using the 4Hs as our framework. History, Heartbreaks, Heroes, and Hopes in F3.
Pax: Phat Thor(Q), Nitrous(6), Deliverance, Jennay, Callahan, Guardian, Huffy, Spaulding, Happy, Isosceles, Peach, Coconut
Oh, it was a windy and cold morning but we were ready at 6:30. Ran through the mission, and 5 core principles. Then hopped into some Trivia warm up.
Trivia: Right, just skip to the exercise, Wrong: Penalty – 10 burpees then the exercise
1. What is our credo? Leave no man behind, leave no man where you find him
2. To be an effective team, you need 3 p’s, what are they? Proximate, Purposeful, Periodic
3. What is a Brick: a singular positive habit that helps an individual or team
4. What is Mammon: the work that a man does. It is necessary for us
5. What is the dolphin: a task a person was born to do best
Warmup:
SSH
Chainbreaker
Windmills
Perfect Stretch
Mosey around parking lot
The Work: Alternate between sprints and Shuttle drills.
Sprints: Run 30 yards and back 10 times under 1:10 minute. If everyone does not complete in time the whole group pays penalty
Penalty: bear crawl to post and shuffle back
Round 0: Sprint 30 yards and back 5 times. Imperial walkers to cone 1 time, High knees back
Shuttle Round 1: 5 burpees, 10 merkins, 5 burpees, 20 merkins, 5 burpees, 30 merkins
– Mosey together
Shuttle Round 2: 5 Bonnie blairs, 10 monkey humpers, 5 Bonnie blairs, 20 monkey humpers, 5 BB, 30 MH
– Mosey together
Shuttle Round 3: 5 BBS, 10 boxcutters, 5 BBS, 20 boxcutters, 5 BBS, 30 BC
Finished with some stretches and some birthday merkins for Nitrous 68th
COR, NOR, 6 and Announcements and Prayer: for Mile High, the young lady who passed away at Start…
Runt
Stark
Meatloaf
Cinnamons
Viper
Stalker with the Q
Please add Mercy
We did Cardinal’s VQ
Meatloaf
Stark
Viper
Cinnamons
Runt
Crawdad
Picante
Everest
Mercy
Cash Money
Woodstock
Road Rage
Destroyer
Stalker for the Q
Mud Hole Ruck
Pax: Armstrong, Deliverance, Fallout Boy, Go Fish, Hazmat, Raven (Q)
Half mile loop repeats, which involved carrying coupons and stopping at the observation tower for PT.
Pax: Phat Thor(q and 6), Armstrong, Squire, Deliverance, Chubbs, Fallout Boy
The morning was great! The Nest is quite a spot in Oregon, plenty of room to run.
Started with the mission and core. And headed into some warmups
SSH, Armburners, Mosey, Chainbreakers, Windmills
The work: tabata timer ladder. 45 sec of work, 15 sec rest. Adding an exercise each round and tuning between rounds:
1. Burpees
2. Burpees, BBS
3. Burpees, BBS, Merkins
4. Burpees, BBS, Merkins, Monkey Humpers
5. Burpees, BBS, Merkins, Monkey Humpers, Flutter kicks
We made it up the ladder and back down through round 3.
Announcements: csaup, ruck, winterchallenge
Prayer: Armstrongs son, chubbs mother, girl at start highschool.
Coconut
Gulliver
Woodstock
Stalker with the Q
007 Beatdown:
Soundtrack from James Bond films
Motivators
1. Alligator Merkins – live and let die
2. American hammers/Russian Twists
3. James Bond’s
4. Ballerina toe squats
5. Black jacks (merkins over LBCs)
6. Murder bunnies
7. Crab Humpers
7 Reps of each with a goal of 7 sets. We finished 3.
Easy Like Monday Morning
————————
MLK Day
Warm up:
Arm circles
Imperial Walkers
Side Straddle Hops
6 Rounds:
15/20 Merkins
20 Lt. Dans
25 Krunches
MLK Cone Run
Repeat
Finished with GROUPEE CHALLENGE
4 Pairs
100 Burpees per pairing while partner runs cones.
PR- Snakebite foot injury.
PAX-
Vespa Q
Slider
Doubtfire
Fat Amy
Barney
GMO
Viper
Reload
Workout: The Fumble
Date: 01.17.23
Location: Lower Necropolis
QIC: Geppetto
PAX: 16 total –Guardian, Hannibal, Huckleberry, Casper, Ten Pin, Gulliver, Geppetto, Huffy
No FNG’s so right into Mission and Principles.
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”: 35th anniversary of Earnest Byner’s “Fumble”. To commemorate, we carried our rucks for the duration of the ruck. We stopped throughout to talk about the game and Byner overcoming adversity to win two Super Bowls. He also went on to become a motivational speaker after his football career.
As always it was an honor to lead.
Moleskin/Spreadsheets from the Gloom
Mid 40s. Nice rucking weather. Not sure how the PAX felt about carrying their rucks, but it gave us a little taste of the CSAUP things we may be exposed to in June.
Murph at MC2
This morning 8 pax assembled at MC2 where we took on the Murph to some classical music.
The following pax posted:
Doubtfire QIC
Viper
Rudy
Footloose
Fat Amy
Mercy
Lyman
Lonzo
Six was Fat Amy
Ended with COT
F3 Levis Commons
1/17/23 at 6:15 pm
Beatdown Checkers with Coupon (Block)
PAX:
Thai Guy
Nimbus
Happy
Everest
Waldo
Ponzi
Red Barron
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Objective is to get as many pieces from your opponents as possible.
One by one on each team in line decides the move.
Black has first play, after turns alternate.
Moves can only be made on the dark squares…so pieces move diagonally and in a forward direction.
You can capture one piece per jump but can make multiple jumps in a single turn.
After a piece is captured, everyone does the workout on the bottom of the piece.
If you can jump your opponents piece, you must.
Once a piece reaches the opponent”s side of the board, it is Kinged and everyone does 5 Burpees.
Kings can only move diagonally, but they can move forward or backward.
While waiting turns to play, everyone does Curls and Squats with a Block.
COT: 6th was Happy
F3 Grantland
1/18/23 at 5:30 am
1 & 6
PAX:
Soda Pop
Oil Change
Fossil
Phat Thor
Ten Pin
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Phat Thor
The Impossible Beatdown:
Lyman
Landslide
Woodstock
Stark
Gulliver
Footloose
Lonzo
Rocket man
Rudy
Stalker for the Q
CSAUP/GTE Prep Ruck
Welcome
Mission
Principles
Pax
Geppetto
Raven
Flo (Q)
Rucked 2.5 miles with some elevation carrying two 25lb and one 35lb kettlebell. Rotated the 35lb every three minutes.
COT
NOR
Six: Geppetto
Prayer
Good work with rucks and rotating coupons. Under constant load of 25-35lb coupons. Aye! 👊🏼🇺🇸
Correction to BB.
Mark “Fender Bender” Potter was EH’d by Raven.
Muddy 3 mile Ruck with Coupons
Deliverance, Fall Out Boy, Go Fish, Raven, and Armstrong (Q)
Pax: Gulliver, Gepetto, Footloose, Woodstock
QiC: Woodstock
Warmup: lap, IC windmill, IC potato picker, lap
Thang: EMOM, 5 minutes
Rnd 1 – Murph (5/10/15)
Rnd 2 – line sprints
Rnd 3 – 5 lunge, 10 SSH, 15 dips
Rnd 4 – line sprints
CoT
Catch the Rabbit
Intro
Mission
5 core principles
Countarama
Warmup
Arm circles forward 10 IC
Arm circles back 10 IC
Windmill 10 IC
Motivator 7 count
Squativator 7 count
The Thang:
Complete as many rounds as possible of the following:
R – Rosalitas – 30
A – ALARM
– Arms Air Press 30
– Legs Lunge 30 (1:1)
– Abs BBSU 30
– R Russian Dips 30
– M Merkins 30
B – Bobby Hurleys 30
B – Bodybuilders 15
I – Imperial Squat Walkers 30
T – Travoltas 30 (15 each side)
Run between each letter in RABBIT
Repeato
Countarama
Nameorama
6 – Viper
Announcements
Ended in prayer
Pax
Q – Re-Load
Rudy
Vespa
Fat Amy
Lonzo
Manchester
Viper
Stark
Hannibal
One Man Band
Apollo
GMO
Lonzo at the Wall
Warmups: windmills, Michael Phelps, motivators, flutter kicks, Kevorkian run
The thang:
1 PAX rifle carry’s block to top of ramp and comes back down carrying block however. While they are moving, they call out an exercise for the other PAX. Everyone got a chance to do this and then we ran out of time before we could start the DORA themed part of the beatdown.
COT: COR, NOR.
We got to name a FNG. He tried to change it something lame, but he ended up keeping and liking Nemo. 😁
Moana got him out by a social media post. He probably had his shirt off, as always.
Closed with too many announcements and a short prayer.
PAX: Jennay, Ten Pin, Coconut, Hannibal, FNG – NEMO, QIC – Lonzo
Workout: Leadership Ruck – Partnerships
Date: 1/21/23
Location: The Fortress – Grace Church – Perrysburg, OH
QIC: Geppetto
PAX: Raven, Callahan, Geppetto, Flo, Huffy, Hazmat, Deliverance, Soda Pop
No FNG’s so right into Mission and Principles.
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”: Ruck down Sixth Street and back, discussion topics included Solitude or Combination, Relational Rhythm, Prayer, Meeting
QSource:
Foundational Principle Three: Group (F3) – Does man desire solitude or combination? What are some areas of life that you act as a singleton? We seek strength in numbers for a variety of different reasons, but the most elemental is that life itself, while technically possible as a singleton, is not practical without combination with others. Loneliness is our subconscious yelling at us to go find a partner because we are not supposed to live like that. It’s dangerous.
We work out as a Group (fitness)
Q1.5-1.8 – Relational Rhythm. Some relationships require more attention/priority than others. Talk about relationships that are important to you? Are those relationships partnerships? M, Shorties, ShieldLock, Whetstone (Fellowship)
Q1.10 – Prayer. Having a relationship with your Creator. Do you make time for this each day? When? Why or why not? (Faith)
Q1.12 – Meeting. Publicly manifesting your Faith. Even if you’re in a valley, there may be a man in an even darker valley and you will forget your troubles and help your brother.
Bottom Line, we cannot accomplish anything in life without the help of others.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayers. Flo was the six, Eh’d by Cedar Creek folks, got his name because he sells insurance. Keep coming back out for the brotherhood.
As always it was an honor to lead.
Moleskin/Spreadsheets from the Gloom
Don’t do life alone. #NoOYO
Workout: Duo’s beatdown
Date: 1/21/23
Location: The Fortress – Grace Church – Perrysburg, OH
QIC: Geppetto
PAX: Raven, Geppetto, Deliverance, Callahan, Peach, Spaulding, Coconut
No FNG’s so right into Mission and Principles.
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warm Up
Side Straddle Hops – 20
Potato Pickers – 10
Chain Breakers – 10
Walk Like an Egyptian – Indian Run but with lunges. All PAX hold a lunge, last PAX sprints to front. Repeato 4x’s.
The “Thang”:
Millennial Goal is a total count of 2000 as a duo. The full pax does 100 reps each of a called exercise, then runs a lap back to a point where they gather again for the next called exercise. There will be 10 (8) cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together and usually with someone Q-ing or rotating the Q through the 100 burpees. Exercises: 1) SSH; 2) Lunges; 3) Squats; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Air Presses; 8) BBSU; 9) Imperial Walkers; 10) Burpees (We did not get to #9 or #10)
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayers. Raven was the six. Got his name because he is a Steelers fan. Comes back out for the brotherhood. Been in F3 five years and its still special to him like the day he started.
As always it was an honor to lead.
Moleskin/Spreadsheets from the Gloom
Some interesting song/exercise combos organically came about. Proud Mary during air presses so pax danced around ala Tina Turner. And BBSU’s during Hey Ya! Sometimes things just fall into place.
Duo’s Playlist:
The Black Keys – Wild Child
Steely Dan – Peg
Daft Punk – One More Time (Short Radio Edit)
Outkast – Hey Ya!
White Stripes – Seven Nation Army
Erik B and Rakim – Don’t Sweat the Technique
Simon & Garfunkel – Cecilia
Ike & Tina Turner – Proud Mary
Daryl Hall & John Oates – You Make My Dreams (Come True)
Dave Matthews & Tim Reynolds – Ants Marching
Tears for Fears – Shout
Twenty One Pilots – Saturday
Hall and Oates – Various other auditory gems
1/23/23 – Knockout
Q – Jennay
AO – The Gauntlet
Pax
Jennay, Artois, Guardian, Van Gogh, Huckleberry, Landslide, Charmin, Spaulding, Peach, Bourbon
Open – Mission/5 Core Principals/Disclaimer
Thang
Pax complete an exercise and then race to shoot a basket. First team to make 2 baskets wins the round. Losing team for each round had penalty of Merkins, or Monkey Boys while other team planks or holds Al Gore.
After your shot, you had to run to the wall and back before shooting again if you missed.
Penalty of 7 Burpees for both sides for unsportsmanlike conduct haha.
Moves
30 Merkins
15 Lt. Dans
30 Big Boy Situps
15 Burpees
30 Plank Jack Shoulder taps – (2 is 1)
15 Bonnie Blairs – (2 is 1)
30 Tuck Jumps
15 Absolutions
30 Leg Levers
15 High Kicks (2 is 1)
Knockout
Pax challenged each other at the end with several games of knockout to see which team could make 2 baskets first.
Ended with COR – NOR and the 6 (Van Gogh)
Resolution Run
Q: – Jennay
Pax: – Coconut, Jennay, Meatloaf, Fossil, Landslide, Van Gogh
Thang – Pax ran to Davis Overlook and mumblechatted with a partner along the way to discuss how 2023 goals were going and how they could support each other moving forward. Pax did various number of hill runs at Davis overlook based on timing to get back.
Ended – COR, NOR, The 6, and COT
1/12/23 – Red Light, Green Light
AO – The Wall
Q – Jennay
Pax – Hannibal, Chanel, Ten Pin, Huckleberry, Crawdad, Stark, Jennay, Isosceles
Opening – Mission, 5 Core Principals, Disclaimer
Thang
The objective for the Pax was to be the first one to get to the finish line. One pax would be randomly selected to draw cards first and be the “MC”. While the MC was drawing cards, the face value of the card would be representative of the number of burpees (Green light) or Squats (Red Light) to be completed between card pulls (EG – 5 of Diamonds = 5 Burpees – Ace is 1, Face cards are 10). The color of the card corresponds to whether the other pax will be moving or stationary during the MC’s Burpees/Squats.
Red is Stop, Black is go – MC calls out Red Light for Red cards and Green Light for Black Cards to signal the Pax. A new MC is selected and a new round starts.
In the event a “Joker” is drawn, all pax run back to the start and the MC continues from there.
Round 1
Merkins – Red Light
Lunge Walk – Green Light
Round 2
Jump Squats – Red Light
Bear Crawl – Green Light
Round 3
Absolutions – Red Light
Burpee Broad Jumps – Green Light
Round 4
Plank Jack Shoulder Tap – Red Light
High Knee Skips – Green Light
Round 5
Big Boy Situps – Red Light
Hillbilly Walk – Green Light
Round 6 – (Didn’t Get to)
Lt. Dans – Red Light
Pike Hops – Green Light
Round 7 (Didn’t Get to)
Monkey Humpers – Red Light
Inchworm Merkins – Green Light
Ended with COR, NOR, The 6 and COT
“Blackjack–Double Down”
PAX–Gulliver, Mercy, Woodstock, Coconut (Q)
~30 degrees, light snow, ~1″ on the track.
Thang:
2 work stations, one at either end of the straight-away on the track.
Simple instructions–complete a ’21’ of Burpees on one end and Absolutions on the other end, for time.
Outcome–had to call it on time at 6:10. Even with starting at 0515, nobody was able to finish. But everybody put in significant work and got much better. Gulliver 6 with terrific wisdom–paraphrased “get the hard things done before you have the chance to talk yourself out of doing it”.
have to bring this one back in the warmer months when we can do it in the grass. everyone went away with bruised elbows, hoarse from the deep breathing, and screaming shoulders. if one were to finish the entire WOD, it’s 210 Burpees, 210 absolutions and 4k running (2.5 miles).
YHC made it as far as 3/18 for a total of 207 Burpees, 171 absolutions and 3.6k.
Sadly, no merlot was seen, but probably just because all the pax were badasses. Gulliver even wore a vest for extra challenge.
1/23/23
The Nest
123-DSW-321
PAX:
Deliverance
Fall Out Boy
Armstrong
Go Fish
Rubber Baby Buggy Bumper (RB3)
Chubs
Raven – Q
The Thang:
This workout was dedicated to my dear friend Dave Wilson. Today would have been Dave’s 52nd birthday. Dave Was born on Jan 23 and he left this Big Ball on March 21. 1/23-3/21 Dave was a lover of life, he had a huge heart to serve others and he was passionate about his friendships. I am blessed to have known Dave and his legacy will carry on for many years.
Dave was a twin, his brother Bob is in Tampa FLA and has yet to check out F3 (despite many attempts to EH by YHC).
Warm-up:
Arm circles, sitting squat and windmills OYO while YHC payed homage to a lost beloved friend and explained the BD. This was followed by a Reverse Native America Lunge Walk (you’re welcome).
To honor the twins, we did some partner work for the workout. “twin” 1 does work while “twin” 2 runs/sprints the width of the parking lot and back. Work as follows:
Round 1 = 52 single leg deadlifts
123 side lunges
321 Squats. (321 proved to be a bit ambitious, we audible to 200 for the sake of time).
Round 2 = 52 Jump Squats
123 Glute Bridge
321 calf raises (200, not 321)
Round 3 = 52 American Hammer
123 Bird Dogs
321 Flutter kicks (200)
We did not have enough time to get to Round for or the ab work I had planned. Maybe next Q 🙂
We ended with:
COR
NOR
Announcements
COT
Prayed for Bob Wilson and family, Luke Armstrong’s 2.0 battling cancer and Mile High (who is stationed over seas) and the other men and women who protect and serve our great nation, AYE!
As always, it was an honor to lead the fine HIM of the Black Swamp!
#ISI
#HIM
Celebrate Global Belly 😂 Day @ The Commons 01/24/2023
Pax: Ponzi(Q), Huckleberry, Happy, Lonzo, Waldo, Houdini, Manchester
Mission and Core Principles
Warmup: 10 WINDMILLS and Motivators, 10 High Knees
Run(Sm. Circle) and 25 Big Boy Situps in between #1 – #8 in order
1. 25 IMPERIAL WALKERS (2 AS 1)
2. 25 Jump Squats
3. 25 MERKINS
4. 25 LBCs
5. 25 MIKE TYSONS
6. 25 LEG LIFTS(TOGETHER)
7. 25 MOUNTAIN CLIMBERS (2 AS 1)
8. 25 AMERICAN HAMMERS (2 AS 1)
COT
01/25/2023 – BINGO with Bourbon:
Date: 01/25/2023
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park
Q: Bourbon
PAX: 9 Total – Huckleberry, Peach, Guardian, Crawdad, Meatloaf, Geppetto, Hannibal, Phat Thor, and Bourbon (Q).
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX completed on first try (although one may have messed up behind the Q’s back but recovered before YHC caught it).
Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card
o A bingo card is flipped and the corresponding exercise is performed OYO
1. Once a PAX finishes they must Plank or Al Gore until the 6 is finished.
o After every 5 cards is flipped, sprint to the cones and back; plank when finished until the 6 arrives
o Exercises:
1. B (1-15) = face value # of BURPEES
2. I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
3. N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
4. G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
5. O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number
o If someone wins BINGO, the Q gets to pick an exercise the PAX do 100 reps of.
1. Congrats to Guardian for winning BINGO. The PAX were rewarded with a round of 100 Side Straddle Hops (4-count) in cadence.
• Actual beatdown exercises in order:
o 21 x Side-Straddle Hops (4-count)
o 11 x Outlaws (2 is 1)
o 7 x Outlaws (2 is 1)
o 3 x Burpees
o 9 x Nipple Scraper Merkins
o 13 x Groiners
o 3 x Sprints to cones and back
o 1 x Burpees
o 20 x Imperial Squat Walkers
o 12 x Nipple Scraper Merkins
o 5 x Groiners
o 21 x Imperial Squat Walkers
o 3 x Sprints to cones and back
o 11 x Groiners
o 10 x Groiners
o 6 x Nipple Scraper Merkins
o 11 x Groiners
o 12 x Burpees
o 2 x Sprints to cones and back
o 4 x Nipple Scraper Merkins
o 2 x Burpees
o 11 x Nipple Scraper Merkins
o 9 x Nipple Scraper Merkins
o 8 x Nipple Scraper Merkins
o 2 x Sprints to cones and back
o 100 x Side-Straddle Hops (4-count)
o 4 x Burpees
o 3 x Burpees
o 9 x Groiners
o 10 x Outlaws (2 is 1)
o 10 x Groiners
o 2 x Sprints to cones and back
o 9 x Nipple Scraper Merkins
o 5 x Nipple Scraper Merkins
o 15 x Burpees
• Totals for BINGO exercises:
o 121 x Side-Straddle Hops (4-count)
o 73 x Nipple Scraper Merkins
o 69 x Groiners
o 41 x Imperial Squat Walkers
o 40 x Burpees
o 28 x Outlaws (2 is 1)
o 12 x Sprints to cones and back
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Geppetto.
• Announcements
• COT / Prayers and Intentions
Welcome
F3 Mission and Core Principles
Disclaimer
We performed “Perspiration before Precipitation” before the storm rolled in beating the flakes to FOD. Surprise visit from Moosejaw and Lady Alaska (FNG) from Cleveland, hopefully they can make it to Wakanda tomorrow. Shuffle on the playlist q’d up ‘I’m Too Sexy’ which resulted in Cinnamons pulling a Chippendale, laying in the snow for flutter kicks and inventing a new exercise called The Cinnabon. Lay down shirtless and do flutter kicks while pumping up two Cindy’s; video upon request.
PAX: Lyman, Mercy, Moosejaw, Lady Alaska (FNG) Woodstock, Jennay, Rocket Man, Charlette, Lonzo, Cinnamons, Isosceles, Gulliver (Q)
Warmup
A few quick motivators
The Thang
From the shelter we ran around the center of the baseball fields then picked one of two available exercises, complete, run a lap, complete an exercise, run a lap repeat.
15 Legs over Cindy (2=1) OR 30 Bonnie Blairs (2=1)
30 Flutter kicks (2-1) OR 30 Imperial Walkers
30 Jump Squats OR Hold Al Gore f& Count to 100
50 Curls OR 50 Dips
Count-o-Rama
Name-o-Rama
The Six (Jennay)
Announcements
Prayer
Power Ruck – Another Huffy Production
PAX (8):
Huffy (Q)
Huckleberry
Casper
Geppetto
Guardian
Ten Pin
Bourbon
Solo
At the start of the ruck we did some “Pass the Pill” or kept a continuous passing of a cinder block up and down the 2 lines. This got audibled out at the icy bridge. After that we did 2 PT stops with 10 Kettle Bell Swings, 10 thrusters, and 10 Curls at each stop.
Hot Corners
1/25/23
The Yard at The Rossford Marina
PAX:
Huffy
Raven – Q
The Thang:
This BD is a simple concept. 4 cones 25ish feet apart. An exercise at each cone. A different movement to the cones for each round. Sprint up the hill between each round.
Corner 1. Lt. Dans
Corner 2. Burpees
Corner 3. Absolutions
Corner 4. BBSU
Round 1 was 10 reps at each cone then crab walk to the next cone.
Round 2 was 15 reps at each cone then Imperial Walker Walk to next cone.
Round 3 was 20 reps, then Smurf Shuffle (lateral Smurf Jack Style) to next cone.
Followed up with 52 second holding plank, side plank and other side plank.
Spreadsheets from the Gloom:
Beautiful morning at the Yard. Impending snow was on the way, but YHC & Huffy took advantage of the calm before the storm. Many if not all of the area schools announced last night that schools would be closed today. During the workout a couple of deer came down to the Yard to say hello. They got approx 30 feet from us before a couple joggers came by. The deer darted off. The joggers were female and therefore, no attempt to EH was made.
We ended with:
COR
NOR
Announcements
COT
We prayed for Mile High and the young soldier overseas who he is mentoring. We prayed for Luke, Armstrong’s son who is battling cancer. We also prayed for the bond forged between Huffy and I over the last few years and the many bonds that all the men of F3 have formed over the years. Also those defending our country and first responders.
As always, it was a genuine honor to lead. I have been blessed by this group of HIM more than I can describe. AYE!
OH!! I forgot to add that after the BD, we went to the Dunkin on Rt 25 to join PAX from other AOs for Coffeeteria! GREAT morning!
WEBSITE POST:
Be a Mann
Warm up:
none
Beatdown Explanation:
Do-wah-diddy
Lineup in Indian run formation
First man peels off
Does exercise/reps
Catches up with back of line/group and calls out “6”. Front man peels off and does the same.
If a PAX is falling behind, front man still peels off, does exercises, catches up with group, BUT then runs back and gets in line behind 6. (this will form two running groups, but the front group will eventually join up with the back group)
THE THANG:
Lap 1: 5 inch-worm merkins
Lap 2: 5 burpees
Lap 3: 10 doggie paddles
Lap 4: 5 burpees
COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Rudy
Stark
Woodstock
Huckleberry
Lonzo
Pax: landslide, coconut, meatloaf, Woodstock
QiC Woodstock
Slow it down and covered just under 5 miles through Maumee and Perrysburg.
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Fat Amy, Footloose, Vespa, Doubtfire, Lonzo, Viper, Lyman (QIC)
The Murph:
Run from MC^2 to Keener Park (just over 1 mile)
100 pull-ups
200 Merkins
300 Squats
Run back
Count-o-Rama
Name-o-Rama
Six was Vespa
Announcements
Closed with prayer
The guys were gracious with me; I elected to drive to Keener and modify due to some knee trouble. Good to see Cinnamon’s “Club Murph” group! Thanks for the opportunity to lead.
Lyman
Q: Callahan
Pax: Spaulding, Jennay, Stark, Fossil, Huck, Crawdad.
Q: Callahan
Pax: Phat THor, Van Gough, Wipers, Stark, Iso, Falling Water, Jennay, Nimbus, Spaulding, Peach, Fender Bender, Coconut, Deliverance, Nitrous, Callahan.
(Forty) Five Minute Abs:
Warm-up:
Circle Merkin
Motivators
Mosey to the aptly named sledding hill with chariot of choice in hand.
The workout:
Five minutes of ab exercises:
One minute each of BB sit-ups, flutter kicks, plank, LBCs, and American hammers.
Five minutes of “rest”:
Run up the sledding hill stairs and sled down (sometimes once, sometimes twice, sometimes with two dudes in one sled).
Repeated 3 times.
PAX:
Apollo
Doubtfire
GMO
Fat Amy
Lonzo
Manchester
Waldo
Vespa
Viper
Pearson Winter Ruck!
Pax: Armstrong, Fallout Boy, Raven, Deliverance (Q)
The snow covered trails provided both winter magic and extra resistance training on the Ruck. Coupons and a there and back trip on the overpass added to the fun.
Leadership Ruck
Q: Fat Amy
PAX: Cinnamons, Reload, Callahan, Viper, Meatloaf, Lego, I-beam, Huckleberry, Crawdad, Footloose, Night Hawk (Pillow Talk)
Rucked while discussing PERSPECTIVE
Shared upcoming events we are excited about and dreading
Discussed how to keep a positive outlook and lean on brothers for support
COT:
Count O Rama
Name O Rama
6: Charlotte – Is now a beefcake thanks to F3.
EXTREME COUPONING Part Deux
Q: Fat Amy
PAX: Huckleberry, Footloose, Doubtfire, Viper, Callahan, Charlotte, Crawdad, Cinnamons, One Man Band, Reload, Meatloaf, Wipers
F3, Mission, 5 Core principles
Warm-up in cadence: Arm Circles, leg stretches, & SSH
The Thang: Extreme Couponing II
Count off into 2 teams
Each team has a pallet sled, 2 40 lb buckets full of water, 80 lb boulder, a MEGA block, and a cinderblock per person
Object to get all coupons down to cone and back.
At the end cone, do following workout: block thrusters, bent over rows, block curls (30 each/person)
Can’t leave cone until entire team has completed all reps – can pick up 6.
Winning team first to get all coupons back to start line – can pick up 6.
EMOM – Every 2.5 min – Leave coupons in place and run back to center cone and do 5 burpees
Completed 4 rounds. Sleds were heavy and awful, our heartrates never came down. No squads were called. These sleds will make another appearance in the near future.
COT
Name O Rama
Count O Rama
6: Charlotte – He is a beefcake thanks to F3.
**CORRECTION**
Lego was our 6, and a fine one at that. Dealing with sciatic pain, he still came out! Thanks for joining us and for all you do keeping tabs on the stats!
For back blast: GMO, Viper, Waldo, Manchester, Re-load, cinnamons (Q)
Welcome/Mission
5 Core Principles
Countorama
WARM-UP:
none
Round 1: 4:30 minute timer
All PAX must finish or we all do 5 Burpees with ball. Split reps if needed.
Do the following with a basketball:
20: alternating- hand merkins
Attempted-murder bunnies (FORWARD)→ to other end of court
20: American slammers
Attempted-murder bunnies (BACKWARD)→ back to start
20: Rainbow lunges 1:1 (Coconut called them Bronnie James’ 🙂)
2: Wind Sprint. half court and back. Full court and back.
Round 2: 4:30 minute timer
All PAX must finish or we all do 5 Burpees with ball. Split reps if needed.
Do the following with a basketball:
20: Superman’s
Lateral Ape (RIGHT)→to other end of court
20: Flutter kicks (2:1)
Lateral Ape (LEFT )→ back to start
20: Side-lunge jump shots
2: Wind Sprint. half court and back. Full court and back
Repeat rounds 1 and 2
COOL DOWN:
Ballivator
=press jacks – press ball above head
=Press jacks – press ball forward from chest
=Curls
=Hold
COT:
Countorama
Nameorama
6
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Barney
Apollo
Cinnamons
Manchester
Viper
Reload
Doubtfire
Fat Amy
Coconut
HIIT Ladder:
What a great morning, fresh snow on the ground for great workout.
Pax: Phat Thor(Q), Bourbon, Rudy(6), Gulliver
Started with the Mission, 5 Cores, disclaimer
Warm up:
– Chain breakers
– Windmills
– SSH
– Arm Burners(this one was a tough one)
– Mosey
The Thang:
40m seconds on, 20 seconds rest. Adding 1 exercise per round and running inbetween rounds
Burpees
BBS
Merkins
Monkey Humpers
Flutter Kicks
We worked our way up the ladder and made it back down to merkins level
Prayers:
Ten Pin’s father, Rudy and his foster kids, surgeries and homeless
Balls and Pirates Booty – Ruck Addition – Another Huffy Production
PAX (15) : Spaulding, Bourbon, Nemo, Woodstock, Mercy, Casper, Lonzo, Landslide, Jennay, Coconut, Squirt (fng), Stark, Geppetto, Peach, Huffy (Q).
Mission Statement, Core Principles, and The Disclaimer.
Warmed up with Side Straddle Hops, and Windmills then got to work.
We split up un 3 teams and drew the Balls. How it worked: Draw a ball with a number (Station Number) and a letter (Designated an activity at that station), place the ball into your teams bucket and do the work. All activities include the use of your ruck sack or equivalent coupon. See Below.
Station #1
A Stack the Shelf 30 Reps
B Thrusters 30 Reps
C Imperial Walk Press (1 is 1) 30 Reps
Station #2
A Big Boy Situps with Ruck 25 Reps
B Bicycles with Overhead Ruck Press(2 is 1) 25 Reps
C Kettle Ruck Swings 25 Reps
Station #3
A Curls 25 Reps
B Bent Rows 25 Reps
C Overhead Press 25 Reps
At the mid point we switched to Pirates Booty. How it Works: Teams are separated out evenly around the treasure. We first grabbed the treasure from the center then we started to steal the treasure from each other. We are not allowed to physically impede the teams while stealing the booty. The 1st round caused some new rules to be made. 10 the treasure has to be close to your teams cone and 2) you have to travel through the center section while stealing the booty, and 30 you can’t hide your cone to hide the treasure. The best quote is “In F3 we treat each other with so much respect, but that goes out the window when we compete. ” Treasure value is listed below.
Objects Points
Ruck Sacks or weights under 25 1
Ruck Sacks or weights 25-50 2
Ruck Sacks or weights 50-75 4
Ruck Sacks or weights under 75-100 6
Ruck Sacks or weights under 100+ 8
Huffy’s Truck Tires 10
Tractor Tires 15
Ended in the COT Casper was the 6. Love the man and love his story!! I had an awesome time!! We Named the FNG Squirt (Nemo EHed Him). Thanks to Mercy for challenging me on my Q!!
Workout: Gateway Ruck
Date: 1/31/23
Location: Lower Necropolis – Rapids Rd Parking Lot – Perrysburg, OH
QIC: Geppetto
PAX: Geppetto, Ten Pin, Crawdad, Coal, Huckleberry, Guardian
No FNG’s so Jennay (run Q) went through Mission and Principles.
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”: Ruck to Gateway Middle School. Conant to Broadway to Gibbs. Turn around at railroad tracks and reverse route.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayers. Super Bowl Squares fundraiser for H4H Playhouse Blitz Build. 2nd F for Van Gogh’s birthday. Prayers for Ten Pin’s family on the tragic loss of his father
As always it was an honor to lead.
Moleskin/Spreadsheets from the Gloom: 9 degrees, clear, little to no wind. A few slick spots on the route. No coupons. 2.75 miles.
PEEP SHOW PRE RUCK
PAX: Bourbon, Gepetto, Lonzo, Waldo, Hannibal, Mercy (q)
Intro, principles, mission
We rucked, with no extra coupons, at a swift pace. In order to get a swift pace, avoid snow covered side walks. We ruck to downtown pburg, then got held up by a train. Why are trains allowed?
We kept moving, said good morning to the lady opening up the speedway gas station (5 am ish) rucked on the left side of the road to avoid any cars in our butts, and put in 3.1+ miles total for the PEEP SHOW pre ruck.
COT
PEEP SHOW POST RUCK
4 PAX did the entire peep show. 2 PAX joined for the post ruck
PAX: Bourbon, Mercy (Q), Lonzo, Casper, Flo, Gepetto
We took weight with us – 3 coupons – a 40, 60, and 80 and rucked out and back. We walked in middle of street, which was probably unwise. We were advised this was unwise by a friendly pburg resident who was having a rough morning. He didn’t get to start his day with a Peep Show and F3.
The coupons sucked. But the coupons on the ruck are a must. Similar to getting better at pullups, the best way to get used to coupons is to carry them.
The coupons slowed us down, but we still put in 2.5~ miles.
COT and Coffee – thank you Patriot for bringing!
Burpee BEDLAM complete
Attending (surviving)
-Caine “Armstrong” Kolinski-Q (First BD Q)
-Bob “Raven” McCart
-Tony “Deliverance” Maletich
-Mykel “The Situation” Pollock
-Nick “Fall Out Boy” Tussing
-Mike “Go Fish” Smith
– David “RB3” Adams
Battlefield Ruck
We talked about the NFL playoffs and how the Lions are going to win the super bowl next year.
QIC:
Doubtfire
Pax:
Mercy
Stark
Lyman
Meatloaf
Landslide
GMO
Lonzo
Runt
Fat Amy
Phat Thor
Party On
Reload
Gulliver
Waldo
Footloose
Doubtfire
In this episode of let’s try something new, I attempted a game that I will perfect and bring back. It may not have been the smash hit that Swamp Ball has become, but it will be fine tuned.
We started with our Mission Statement and 5 CP. Then a COR and we splt into two teams with the two Double Respects choosing teams.
After some adjustments, audibles, and tweaks, we all got work in and attempted something new. Unless the pax were too busy complaining, they got a little better.
Pax Present today:
Road Rage
Huckelberry
Footloose
Mercy
Stark
GMO
Waldo
Reload
Fat Amy
Gulliver
Meatloaf
Lonzo
Landslide
One Man Band
Runt
Wipers
Thai Guy
Finished with
COR
NOR
Six
Announcements
BOM
Hannibal
Gepetto
Crawdad
Coconut
Stalker
Ponzi
Everest
Stalker
(2 Kaiser grandkids)
40 Years… of Flo! BB
Welcome
Mission
Principles
Pax
Hazmat
Geppetto
Raven
Hannibal
Flo (Q)
The Thang
Celebrated Flo’s 40 Year Anniversary as a State Farm agent (2.1.1983).
Rucked 2 miles stopping every 3:20 to do 40 seconds of an exercise. Rotated exercises chosen by each Pax at the prescribed interval.
COR 5
NOR
Six was Raven ⚔️
Announcements
Prayer Intentions
Coffeeteria hosted by Geppetto for those who were able to stay after the beatdown.
02/01/2023 – BINGO with Bourbon:
Date: 02/01/2023
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 10 Total – Rudy, Huckleberry, Woodstock, Gulliver, Rocket Man, Mercy, Lonzo, Landslide, Lyman, and Bourbon (Q).
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o Despite the warning during the explanation of 21’s, a couple PAX decided it would be cute to try and slap their legs to keep count during the silent portion of the SSH’s.
o YHC called it after 8 SSH’s on the first round due to Woodstock breaking the rules; 5 burpees for the PAX
o YHC called it after 6 SSH’s on the second round due to Mercy breaking the rules; 5 burpees for the PAX
o YHC started to move on to Motivators, but decided to go ahead and mosey everybody to the BINGO playing area knowing 100 SSH’s in cadence were coming…
Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card
o A bingo card is flipped and the corresponding exercise is performed OYO
1. Once a PAX finishes they must Plank or Al Gore until the 6 is finished.
o After every 5 cards is flipped, sprint to the cones and back; plank when finished until the 6 arrives
o Exercises:
1. B (1-15) = face value # of BURPEES
2. I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
3. N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
4. G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
5. O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number
o If someone wins BINGO, the Q gets to pick an exercise the PAX do 100 reps of.
1. Woodstock won BINGO and everybody was rewarded with 100 reps of SSH’s in cadence. BINGO!!
• Actual beatdown exercises in order:
o 8 x Side Straddle Hops (4-Count, In Cadence)
o 5 x Burpees
o 6 x Side Straddle Hops (4-Count, In Cadence)
o 5 x Burpees
o 6 x Groiners
o 12 x Burpees
o 9 x Nipple Scraper Merkins
o 12 x Groiners
o 14 x Burpees
o 3 x Sprints to Cones and Back
o 6 x Nipple Scraper Merkins
o 10 x Groiners
o 9 x Groiners
o 4 x Burpees
o 10 x Burpees
o 3 x Sprints to Cones and Back
o 9 x Outlaws
o 5 x Nipple Scraper Merkins
o 8 x Nipple Scraper Merkins
o 12 x Groiners
o 26 x Imperial Squat Walkers
o 3 x Sprints to Cones and Back
o 21 x Imperial Squat Walkers
o 15 x Burpees
o 6 x Groiners
o 1 x Burpees
o 7 x Burpees
o 100 x Side Straddle Hops (4-Count, In Cadence)
• Totals for BINGO exercises:
o 114 x Side Straddle Hops (4-Count, In Cadence)
o 73 x Burpees
o 55 x Groiners
o 47 x Imperial Squat Walkers
o 28 x Nipple Scraper Merkins
o 9 x Outlaws
o 9 x Sprints to Cones and Back
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Mercy.
• Announcements
• COT / Prayers and Intentions
Q: Meatloaf
PAX: Guardian, Peach, Crawdad, Ten Pin
Beatdown:
We split up into two teams and competed in 3 rounds (12 minutes x2, 9 minutes) and exercises were given a point value of 1, 2, or 3/4 (rounds 2 & 3 I increased 3 pointers to 4 points)
Because nobody is actually going to read this, I will not list all the exercises. Want to know what they were?
1. You should’ve been there
2. Q it yourself and come up with your own exercises, you are an adult
Pearson Winter Ruck!
Pax: Fallout Boy, Go Fish, Raven, Squire, Deliverance (Q)
The activity: Trying to find a walking surface that wasn’t a sheet of ice. The bike path was well maintained!
Encouraging meet the 6 from our retired marine Go Fish. He appreciates the camaraderie that has been missing since his military days.
Continued prayers for Armstrong’s son Luke
Lonzo
Nimbus
Ponzi
Everest
Stalker
Backblast for The Wall on 2/2/23
PAX(10): Coal, Hannibal, Geppetto, Oil Change, Jennay, Crawdad, Ten Pin, Stark, Huckleberry, Coconut (Q)
Workout entitled “Blackjack-777”
Since this was my 3rd in a series of black-jack themed workouts (See backblasts from Gauntlet on 1/9 and Foundry on 1/23 for details), decided to change things up a bit. This time, actually used cards and played hands of blackjack–details to follow.
Clear and ~22 degrees at 0530. Introduced with the mission statement and core principles. and a little warm-o-rama with 21 Side-straddle hops (IC) and 21 2-is-1 merkins (IC).
QIC played the role of dealer, one at a time PAX took turns as the player, and approached the blackjack table. Each PAX took a turn in round 1, and we got a couple hands into round 2 (upped the ante) before time ran out.
The deal: 2 cards face up to the player, 1 down and 1 up to the dealer. Then (all pax, including dealer) complete work according to the cards–movement by suit, reps by rank:
Hearts = 4-is-1 mountain climber
Diamonds = Diamond merkin
Clubs = Captain thor
Spades = 2-is-1 Bonnie Blair.
eg. the pax gets an 8, then a 10 of clubs, dealer shows 5 of diamonds. all pax do 10 captain thors (top card) and 5 diamond merkins.
All pax choose whether they would hit or stay–if stay, begin doing imperial walkers until the hand is played out. if hit, do the full score of the next exercise. So if the first 2 cards were 8, 10 (probably everyone stays), but let’s say the player hits and draws a 2 of diamonds. Next all pax that are still in the hand do 20 diamond merkins.
Once all players stay (or bust), the dealer’s hand is played out (must stay if >16).
outcome–if the player wins, all pax collect 5 burpees. if the dealer wins, all pax pay 10 Lt. Dans. If the player busts, all players have a 20 BBSU penalty. if it’s a push, everyone runs a lap around the base of the wall and we go again.
Situation never came up, but split and double-down situations would just increase the work, with more cards in play or doubling rep counts :).
Mega-jackpot would have been for a 777 blackjack–run to the top of the ramp, do the 5 burpees, and run back down.
all told everyone got about 40 burpees in (because dealer almost always lost) and a good unpredictable mix of the 4 main exercises.
Round 2 upped the ante by requiring 10 squats before cards were dealt.
COT-
COR, NOR. Crawdad 6.
Overall pretty fun. could use a couple tweaks. As always an honor and pleasure to lead in the gloom.
Intro
Mission
5 Principles
Countarama
WORK
Split into teams of two and run course (Works Tour) around the mall with 3 stops (~0.8 mile lap)
As a team, complete the reps below at each stop before moving to next
Stop 1:
– 50 merkins
– 50 dips
Stop 2:
– 50 squats
– 50 apollo onos
Stop 3:
– 50 mountain climbers
– 50 imperial walkers
After all teams have finished, do 10 burpees then hold Al Gore
(3 rounds were completed; new teams every round)
Finisher
Half group does 25 reps of each workout listed above
Half group runs one more lap to pick up props
Countarama
Nameorama
6 (Cinnamons)
Announcements
Prayer
PAX
Q One Man Band
Doubtfire
Meatloaf
Bourbon
Huckleberry
Lonzo
Cinnamons (6)
Manchester
Fat Amy
Gulliver
Woodstock
Wipers
Re-load
Road Rage
Crawdad
Footloose
Hannibal
Mercy
Ruck from the Battlefield mall through the parking lot across fields (frozen) and looped the Fallen timbers battlefield and fort metro park; 55 minutes.
PAX (16): Lonzo, Sven, Bourbon, Doubtfire, Roadrage, footloose, Manchester, Hannibal, Meatloaf, Mercy, Huckleberry, Party-on, Cinnamon, Crawdad, Woodstock, Gulliver.
Backblast – February 6, 2023
AO: The Nest – Fassett Junior High School – Oregon, OH
PAX: Deliverance, Go Fish, Geppetto, Raven, Armstrong, Fall Out Boy, Chubbs, Squire,
Workout: EMO….M
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
The “Thang”:
Warm Up In Cadence: (20) SSH, (15) windmills, (15) chainbreakers, (10) squats
First Round:
Imperial Walkers
Prisoner Squats
Flutter Kicks
LBC’s
Cherry Pickers
Parking lot down and back
Second Round:
American Hammers
Never Surrenders
Big Boi Sit Ups
Leg Lifts
Plank Jack Shoulder Taps
Parking Lot down and back
Third Round:
Outlaws (Clockwise)
Bonnie Blairs
Air Presses
Starfish Sit Ups
Outlaws (Counter clockwise)
Fourth Round
Lt Dan’s
Imperial Squat Walkers
Box Cutters
Freddie Mercury’s
Mountain Climbers
Ended with:
Count-O-Rama – Eight
Name-O-Rama
Six: Squire – Likes having an accountability group to help get him back in shape (NoOYO). EH’d by Chubbs, got his name because he plays guitar.
Announcements and Prayer – West Side CSAUP end of month. GTE this June. Prayers for Mile High and our military, for Armstrong’s son Luke and a complete recovery.
Spreadsheets from the Gloom: Low 30’s light wind. Good chatter. Armstrong knew none of the emo songs. FOB felt like he was back in college. Chubbs guessed Hawthorne Heights. Honor to lead.
02/06/2023 – Lucky 7’s:
Date: 02/06/2023
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School, Maumee
Q: Bourbon
PAX: 10 PAX – Stark, Thumper (Kotter), Gulliver, Mercy, Fat Amy, Meatloaf, Landslide, Huckleberry, Woodstock, and Bourbon (Q)
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
Warmup:
• Warmup with Motivators (10 to 1).
Beatdown:
• Cones are placed roughly 20 yards apart. Start and finish cone with four cones for exercises in between.
• PAX sprint to first cone and perform 7 reps of the exercise
• PAX sprint to second cone and perform 7 reps of the exercise
• PAX sprint to third cone and perform 7 reps of the exercise
• PAX sprint to fourth cone and perform 7 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Count-O-Rama and Name-O-Rama
Learn about the 6: Meatloaf.
Announcements.
COT / Prayers and Intentions.
The Murph
PAX:
Footloose – Q
Mercy
Doubtfire
Lyman
Woodstock
Lonzo
Vespa
Rudy
Slider
Periodic Table Ruck
Welcome
Mission
Principles
Pax
Lego
Casper
Crawdad
Huffy
Ten Pin
Happy
Huckleberry
Flo (Q)
Rucked 2.5 miles. Stopped periodically (see what I did there?) to complete ten 4 count exercises. Alternating either Merkins or Squats in cadence.
Discussed the mission of F3 as it relates to leadership and specifically how the upcoming GTE in late June is designed to refine and improve our leadership capabilities. The CSAUP looks to achieve that objective as well.
COT
COR 12 (7 ruckers/5 runners)
Six was Huffy
Announcements
Prayer
Honored to lead! 🇺🇸⚔️
Updated Pax for 2/7/23 Backblast:
Happy was a runner, not rucker.
7 ruckers total
Q: Meatloaf
PAX: Happy, Waldo, Fossil, Landslide
We ran ~4-5 miles depending on paces.
Murph at MCC/Keener Notes:
It was beyond COLD but that stop 8 men from coming out!
Fat Amy ran to MCC from Keener so he could leave early
Lyman skipped the run and met us at Keener due to an knee injury
COT was conducted at Keener
The Six: Fat Amy
Prayer request for Rudy’s family as they transition into fostering and specifically for the girl, Navey, who is dealing with apnea.
PAX: Fat Amy, Rudy, Viper, Vespa, Lonzo, Mercy, Lyman, Waldo
Welcome
F3 Mission & Core Principles
PAX: Rudy, Lonzo, Mercy, Landslide, Gulliver, Footloose, Lyman (QIC)
Notes: 20 brisk degrees
Warmup: 20 Windmills, 20 Side-Straddle Hops
The Thang: 3:10 to Punxatawney, Part Deux
Moseyed to the overhang at the entrance to the high school. Asked the PAX if all had seen the classic film “Groundhog Day,” which all had seen. Presented a list of 10 exercises, spelling out “Bill Murray.”
5 Burpees
10 Imperial Walkers 1:1
15 Lunges 1:1
20 Little baby crunches
25 Merkins
30 sqUats
35 Rosalitas (hello dolly with legs up)
40 Randys (flap arms about 1ft up/down)
45 Apolo Ohnos (speed skaters) 1:1
50 big boY sit-ups
The goal was to complete these in 3:10, which just happens to be the length of “I Got You Babe,” by Sonny and Cher. We completed one round, keeping track of where we stopped, then ran a lap. Most got to around the 8th-9th exercise.
We reset the timer with the goal to better the total from the first time. Surprisingly, the same song came up again! I believe everyone bettered their score between rounds. We did a total of 6 rounds with the I Got You Babe timer, with SSH, tricep dips, and more SSH in between. As a group, we cycled through the humor of Round 2, annoyance of Round 3, anger of Round 4-5, then finally coming to terms with the continuing pattern and practically begged for a Round 6. Good mumblechatter all around. It was a fun and exhausting challenge to try and top our individual totals each round.
Countorama (7)
Name-o-rama
Mercy was the Six
Announcements
Ended in Prayer.
Fun times rehashing last year’s Groundhog Day challenge. Honored to lead today!
Lyman
I was there and I read this…
2/8/23 – Birthday Bash
0530-0615
Grantland – Rotary Park
My 39th trip around the sun began the best way it could!
Q: Guardian
Pax: Hannibal, Bourbon, Peach, Phat Thor, Soda Pop
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Core Principles:
• Always free of charge
• Open to all men
• Always held outdoors, rain or shine, hot or cold
• Always led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• Always ends with a Circle of Trust (COT)
Disclaimer: You vs You
Warm up = SSH x39
The Thang:
-4 rounds of birthdays/anniversaries/first born birthday or important birthday/important personal date in time.
January = Jack Webbs – 31 total
February = Frankensteins – 37 total
March = Merkins – 13 total
April = Absolutions – 31 total
May = Mountain Climbers – No love for May
June = Jump Squats – 51 total
July = Jim Baddocks – 32 total
August = Alternating taps 2:1 – 4 total
September = Smurf Jacks – 28 total
October = One Calls – 71 total 😳
November = Nolan Ryan’s – 69 total
December = Dips – 45 total
After two rounds, mosey to end of parking lot and back – 2 total moseys
Ended with a circle merk x39 holding plank in between
COR
NOR
6- Hannibal
COT
Mystery BD
2/8/23
The Yard
PAX:
Hazmat
Raven – Q
The Thang:
I had a low impact BD of various exercises and sprints/hill climbs planned. Called an audible and Hazzy and I rucked.
Spreadsheets from the Gloom:
Great morning, weather was great for a ruck. 2 HIM, 45 min, plenty of encouragement, sharing victories and strategies on life, how to be better dads and how to build into our marriages.
*Let it be noted that Ryan “Hazmat” Wilson is a brother and a HIM. I am grateful for the relationship and bond we have developed over the past several years together. AYE!
We ended with:
COR
BoM
As always, it was a genuine honor to lead. I have been blessed by F3 more than I can describe. AYE!
Another FINE Beatdown
Warmups: windmills, arm circles
The Thang: We did DORA with below. One PAX ran around the oval lap while the other did the work and switch until reps are done.
Flutter kicks 40, 2 is 1
Inch worm merkins 20
Nemo, start on 6 with block above head, lift block to chest, chest press, roll to incline merkin, stand up to overhead press, back down to incline merkin, roll to 6, chest press, lift block back to where it started above head = 1 reps 10.
Escalator, 10 jump squats, 20 burpees, 30 merkins, 40 squats, 50 lunges 1 is 1, 2 escalators.
We did some cool down cadence work after the first round, until Thai Guy wanted Man makers. After those we started round 2.
COT Manchester was the 6. He originally said he wouldn’t come out because the mornings are too early, but now he is a regular.
PAX: Bonds, Everest, Thai Guy, Huckleberry, Ponzi, Manchester, Waldo, Nimbus, Lonzo – Q
Q – Callahan
PAX – Lego, Deliverance, Radio, Saw Dust, Jennay, Callahan.
What the Ruck!
02/09/2023
The Mudhole
PAX:
Deliverance
Armstrong
Fallout Boy
Raven- Q
The Thang:
Rucked the big loop in Pearson Park North. No coupons (sorry, Buddy Bar).
Spreadsheets from the Gloom:
Today, the Mudhole certainly lived up to it’s name. It was raining, breezy and raining. The temp was in the mid-high 30’s. It was a miserable morning to enjoy the Gloom. This morning was the type of morning when men are reminded that they are men.
We ended with:
NOR
COT/BoM:
We prayed for our troops, Mile High, first responders and Luke who has the heart of a Warrior and is in the heat of a battle with cancer.
(Keep at it Luke!! We love you and we are with you!).
As always, it was an honor to lead. AYE!
SuperBowl Beatdown
PAX
Everest- Q
Ponzi
Reset
Rudy.3
Lonzo
Mercy
Stalker
…did the gimpy beatdown in the rain!
Lincoln on Leadership Ruck included
Coconut
Oil change
Lego
Callahan
Isoceles
Deliverance
Jennay
Van Gogh
Soda Pop
Stalker
Callahan
Coconut
Landslide
Fender Bender
Deliverance
Jennay
Van Gogh
Stalker
All Sports Golf Battle
Rabbit Hole 2/10/23 – 40th birthday beatdown!
QIC: Fat Amy
PAX: Guardian, GMO, Waldo, Vespa, Lonzo, Snakebite, Viper, Doubtfire, Apollo, Reload, One Man Band, Cinnamons, Hannibal, Stark, FNG (Clifford the Big Red Dog), Rudy, Fat Amy
FNG EH’d by Doubtfire
F3 – Fitness, Fellowship, Faith
Mission
5 Core Principles
Warm-up: 5 count Squativators & 40 SSH
The Thang:
Break into 3 teams
Each team gets a Tennis ball, kickball, football, soccer ball, and a frisbee
Play “golf” – Throw or kick ball towards the designated pin for each hole.
*Use 1 item, can’t use it again until used all others.
Object: Finish the hold and do 1 burpee per stroke (-2 burpees for fastest team to finish)
Birthday exercise – 40 count Merkin Circle
COT
6: Snakebite
Announcements
Prayers: Rudy’s foster child sleep apnea
PAX: Reload, Footloose, Mercy, Five Below, Cinnamons, Keebler, Smokey, Runt, Lonzo, Viper, Road Rage, Bunyan, Dropout (Q)
2.72 mile ruck
I woke up thinking that it was going to be cold…and it was. BUT it was also glorious and we had a good time talking about fears. Below are the questions we hit on:
1. What is fear?
2. Describe some things that you were afraid of in your early years. How did you handle them?
3. Describe some things that you are currently afraid of and what are the mature and immature ways you deal with them?
4. What would you do if you had no fear of anything right now and how would that change your life?
5. What will it look like if you fail? What id your next step?
PAX in attendance: Phat Thor(Q), Deliverance, Merriam, Raven, Huffy(6), Meatloaf, Oil Change, Hazmat, Callahan
Intro
Mission
5 Principles
Beatdown: F3 Torture
Warmup:
Side Straddle Hops (20, 4 is 1)
Merkins (20)
Part 1: Fartlek (20 minutes)
Start at one end, sprint to other end and do 10 jump squats. Jog at fast or slow pace back to start and do 10 burpees. Repeat until 20 minutes on the timer is up
Part 2: Ab Workout (~18 minutes) (1 minute per exercise)
* Did not have enough time for a second set
V-ups
LBCs with block
Freddie Mercury’s
Hello Dollies with block
Leg Raises with block
Side Plank Left Side
Side Plank Right Side
Plank
Cooldown:
Slow Jog, back and forth
High Knees, back and forth
Lunges, back and forth
Karaoke, back and forth
Countarama
Nameorama
6 (Re-Load)
Announcements
Prayer
PAX
Q-Charlotte
Footloose
Woodstock
Runt
Smokey
Road Rage
Re-Load
Viper
Lonzo
Cinnamons
Lyman
Mercy
Bunyan
Hot Corners
2/13/23
The Nest at Fassett Jr. High
PAX:
Armstrong
Rubber Baby Buggy Bumpers
Deliverance
Fallout Boy
Raven – Q
The Thang:
This BD is a simple concept. 4 cones 25ish feet apart. An exercise at each cone. A different movement to the cones for each round. Sprint up the hill between each round.
Corner 1. Lt. Dans
Corner 2. Burpees
Corner 3. Absolutions
Corner 4. BBSU
Round 1 was 10 reps at each cone then Bear Crawl to the next cone.
Round 2 was 15 reps at each cone then Imperial Walker Walk to next cone.
Round 3 was 20 reps, then Smurf Shuffle (lateral Smurf Jack Style) to next cone.
Spreadsheets from the Gloom:
Great morning, the weather was mild. Today was the Monday after the Super Bowl. Missing a few of the regulars today, but we have a solid core of guys in Oregon.
We ended with:
COR
NOR
Announcements
COT
We prayed for Luke, Armstrong’s son who is battling cancer and the men of F3 Black Swamp.
As always, it was a genuine honor to lead. I have been blessed by this group of HIM more than I can describe. AYE!
Pass the Camel Torch
Barney, with gentle grace, deemed it meet to surrender the mantle of Camelot and YHC, with alacrity and gladness, took it up. I cannot express enough gratitude for his foresight and toil in establishing this AO, for it hath been a cornerstone in my renewed involvement with F3. The closeness it bringeth for the men of AW kindleth a new host of men to EH.
Intro
Mission
5 Core Principles
The thang:
Elevens with the following work and some trivia about the new Site Q
Reverse crunch
OBAMA in between
Elf on the shelf
LBC
Lunge walk in between
Overhead press
American hammer
Bear crawl in between
Dips
Trivia answers and site Q revealed as Re-Load. Exercises spelled RELOAD, 46 yrs old and 4 kids
Re-Load took over
Motivators 7 count
Squativators 7 count
Had some FUN
Febreze
Upright row with block
NEMO
Run in between exercises
Circle Merk for Rudy’s 40th birthday
Countarama
Nameorama
6 – Barney
Announcements
Ended in prayer
Co-Q’s – Barney and Re-Load
Rudy
Cinnamons
Clifford the Big Red Dog
GMO
Footloose
Only the Bravest of men attended todays run. There were Jake Jenny Wittmer and the Q Mark Landslide Trimble! We ran Landslides Loop with Jenny almost completing it twice. The Ruckers and us came together in a circle of trust.
The Murph was run. Pax was 6 in total start to finish.
Lonzo, Viper, Mercy, Waldo, Vespa, Manchester
Six Mile Ruck Part 2 BB
Welcome
Mission
Principles
Pax
Huffy
Guardian
Doubtfire
Crawdad*
Ten Pin*
VanGogh
Meatloaf
Flo* (Q)
Rucked 3.4 miles from The Lower Necropolis to Ford St and the Trail and back with a detour to downriver sidecut trail. When adding in the 2.6 mile pre ruck (pax denoted by *) we reached our goal to cover six miles total in the 28F gloom. ⚔️ Aye!
COR 10 (2 runners)
Six was VanGogh
Announcements
COT (landslide-Run Q)
QIC – Stark
PAX – Meatloaf, Landslide, Lonzo, Nougat, Rocketman, Lyman
99 – Seal Jacks
99 – Flutters, 2 is 1
99 – dips
99 sec wall sit
9 Pull-ups
9 Merkins
Then 88 of each, then 77 of each, so on until 11 of each.
COR, NOR
Always an Honor
Always my Pleasure
~Stark
“A Healthier Heart for V-Day”
Date: 2/14/2023
Time: 6:15 – 7:00 pm
Location: Levis Commons
Q: Nimbus
PAX: 7 total: Charmin, Megalodon, Lonzo, Huckleberry, Ponzi, Everest, Nimbus (Q)
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 outdoors
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Warmup:
• Side straddle hops in cadence
• Windmills in cadence
• Run one lap around Levis town square
The Beatdown:
Men completed a series of grouped exercises and then ran one lap around the Levis Commons town square. All exercises consisted of 20 reps except where * noted:
Big Boy Situps
Flutter Kicks (2-is-1)
Windshield Wipers
High Plank Hold* (20 seconds)
Run 1 lap
Lunges
Jump Squats
Glute bridges
Al Gore Hold* (20 seconds)
Run 1 lap
American Hammers (2-is-1)
Imperial Walkers (2-is-1)
Plank Jacks
Mountain Climbers (2-is-1)
Run 1 lap
Merkins
Air Pumps
Dips
Burpees
Run 1 lap
Hello Dollies
LBCs
Side straddle hops
Side plank * (20 seconds on each side)
Run 1 lap
Count-a-rama
Name-o-rama
The Six
Announcements
Prayers
F3
Chips
Grantland
2/15/23
5:30 am
PAX:
Phat Thor
Ten Pin
Peach
Fossil
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
10 Motivators in Cadence
THANG:
Block Needed.
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Lt. Dan’s
#2 (RED): Curls with Block
#3 (WHITE): Merkins
#4 (SILVER): Bent Over Rows with Block
#5 (GOLD): Run
Q rolls the dice to determine the number of REPS (dice multiple by 10) with
The exception of GOLD (#5).
COT: Sixth was: Phat Thor
Backblast – February 15, 2023
AO: The Yard – Rossford Marina – Rossford, OH
PAX: Geppetto, Raven, Van Gogh, Guardian, Hannibal
Workout: Ruck Workout
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
The “Thang”:
Ruck to West End of Park and up the hill stopping at the Pavillion for 10 steps ups. Ruck down the hill and then perform: (20)Squats, (20)KB Swings, (20)Ruck High Pulls
Ruck back to parking lot, stopping at the Pavillion for 10 steps ups. Up the hill, back down and perform: (20)Overhead Presses, (20)Curls, (10 each arm) One Arm Shoulder to Overhead
Ruck to West End of Park and up the hill stopping at the Pavillion for 10 steps ups. Ruck down the hill and then perform: (10 each leg)Windmills, (10)Squat Thrusters
Ruck back to parking lot, stopping at the Pavillion for 10 steps ups. Up the hill, back down and perform: (10) Bent Over Rows
Ended with:
Count-O-Rama – Five
Name-O-Rama
Six: Guardian – “Stumbled” on the group about six months ago. Was going through some changes in life and thought he would give the group a try. Got his name because he likes the Cleveland baseball team and is the “Guardian” of his family. Its been great having him in the group. His passion for F3 is infectious.
Announcements and Prayer – West Side CSAUP end of month. Beer Swap and Whiskey Tasting this weekend at Stark’s house.
Spreadsheets from the Gloom: Mid 50’s and windy.. Good mix of chatter on rucks and putting in work during the ruck PT. It was an honor to lead.
Rainy Swamp Ruck
Pax: Armstrong, Fallout Boy, Raven, Squire, Deliverance (Q)
The only disappointment on this lovely February morning was no rain! With coupons in hand we worked in a couple of hills before visiting the observation tower for some muricans and Lt. Dans. A couple of running intervals to keep us on time were a welcome change of pace.
Prayers for Flyover and Armstrong’s son Luke
Pax: Rudy, Doubtfire, fat Amy, Lonzo, meatloaf, Gulliver, Landslide, Woodstock
QiC: Woodstock
Warm up – lap, each list rep IC 9-11
Squat
Merkins
Curls
Flutter kicks
Every 3 minutes, Everyone sprints to cone and back.
Trivia question from Q.
Right answer – group does 5 man makers or thrusters, your choice. (also had merkins, squats, and run as options)
Wrong answer – you do the work and you get a marker (cone, whatever). 3 wrong answers and you do all the work matter what.
Trivia options:
Riddles: https://www.google.com/amp/s/parade.com/.amp/947956/parade/riddles/
Random: https://www.buzzfeed.com/kellyrissman/best-trivia-questions
Sports
https://www.google.com/amp/s/parade.com/.amp/1182514/marynliles/sports-trivia/
History
https://www.rd.com/list/history-questions/
Everest
Stalker
And a rainy night
UNO
5 Core Principles
Mission
Countorama
Warm up:
Run to cone and back
Beatdown Explanation
Two teams
One UNO card deck per team
Draw a card
Do the same # of reps as the # on the card
RED = lbc’s
GREEN = squats
YELLOW = doggie paddles
BLUE = merkins
WILD = 5 burpees
SKIP = skip next card
REVERSE = redo last card
DRAW 2 = draw 2 cards out of your discard pile and put back into your draw pile
DRAW 4 = draw 4 cards out of opponents discard pile and put back into their draw pile
Yell UNO on last card
Run to cone and back
Continue until 1st team wins
Got through 2 rounds
COT:
Countorama
Nameorama
6
FNG – none
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Landslide
Rocketman
Woodstock
Lonzo
Gulliver
Meatloaf
Mercy
JR (Johnny) Cash Theme
Rabbit Hole 2/17/23
beatdown!
QIC: Waldo
PAX: GMO, Waldo, Vespa, Viper, Doubtfire, Reload, Hannibal, Fat Amy, Footloose, Manchester
F3 – Fitness, Fellowship, Faith
Mission
5 Core Principles
Warm-up: windmills, side shuffle straddle hop, merkins
The Thang:
Partner exercise – wheelbarrow x 2
Partners divide up for tug-a-war x 2. Winner = 10
Air presses and losers = 10 Merkins
Auditable due to ice on the path to the hill
Moseyed across the street
Partners again- running to the cone while the other is doing prisoner squats for the duration of Folsom Prison
San Antonio Shuffle for the duration of the song Hurt
Ring of fire- 101 Merkin Circle/plank
“Cool down” exercises at the library
COT
6: Reload
Announcements
Prayers: Doubtfire’s mother, Jill, is in the hospital with potentially ammonia
Mental Fortitude: Leadership Ruck
Pax: Fat Thor, Isosceles, Jennay, Lego, Raven, Deliverance (Q)
Mental Fortitude: a week before the CSAUP
As many of us prepare for the CSAUP or other personal goals, we will examine our successes and failures and find lessons to apply to future challenges.
1) Think of a challenging physical event (race, ruck, workout) where you rose to the challenge and succeeded. How was it challenging and why did you succeed?
2) Think of a challenging physical event (race, ruck, workout) that did not go as planned and you failed to meet your goal. What went wrong?
3) What is the difference between the version of you who competed in those two events? Was the difference more mental or physical?
4) Mental Fortitude is the key. It has been said that athletic performance is 90% mental and 10% physical. Tip #1 Connect to your ‘Why’. We are more willing and able to endure discomfort if it is attached to a meaningful purpose or long-term goal. What is your meaningful ‘Why’ you are doing the CSAUP?
5) Tip #2 Find a Way, Not Excuses. Willingness and optimism are created by self-talk. When you encounter discomfort, bring positive “I am” statements to life such as “I am willing to keep pushing. I am capable of this effort.” What are some positive statements that you have used or can use when facing discomfort?
6) Tip #3 Actively Visualize Race Day Scenarios. Imagine ideal race day execution, where you are strong, confident, and successful. Also imagine difficulties arising. Bad weather, a physical ailment, equipment failure. Visualize yourself dealing with these calmly and effectively. What challenges could arise in the CSAUP?
7) Tip #4 Train Purposefully in Unpleasant Conditions. Training in a variety of weather conditions has been shown to improve mental toughness. F3 has us covered. It’s even a core principle! Has F3 training made you more mentally tough?
Meet the six by ‘One More’ Fat Thor. A sincere and heartfelt testimony to the brotherhood of F3.
Prayers for Luke and Flyover
15 for the Battlefield:
Orange Kilt
Lyman
Meatloaf
Cinnamons
Crawdad
Mercy
Footloose
Reload
Viper
Snake Bite
Charlotte
Fat Amy
One Man Band
FNG: Guinivere
Stalker
King of the Hill: Part 2
Pax: Phat Thor(Q), Stark(6), Tarnished(FNG), Guardian, Huffy, Van Gogh, Fossil, Geppetto
This was a serious workout! We started with a slow warmup IC:
Windmills
Chainbreakers
10 Burpees
Mosey over to the small loop
The Game:
Each round completed is 1 point. If you catch up to another pax while on the loop you get an extra point. The parking lot is safe zone and where you do the work.
10 Burpees
20 Merkins
30 BBS
40 Squats
50 Mountain Climbers(2×1)
40 Monkey Humpers(2×1)
30 Spiderman Merkins(2×1)
20 Plank Jacks (2×1)
10 Absolutions (2×1)
Stark won with about 10 points
This AM Feb temperatures hit 40 degrees and 9 men gathered at the Nest for a fine workout.
Q: Hannibal
Chubbs
Deliverance
Rubber Baby Buggy Bumpers
Raven
Squire
Armstrong
Fall Out Boy
Go Fish
Mission
Principals
Warmup: 7 count motivators and 5 count squativators
The Thang:
One man farmer carries two 35lb kettlebells down to the ball field and back as the ‘timer’ while the other men rotate through the following work after each trip:
Squat (with or without a block)
Bentover Rows with 80lb sandbag
Curls with paincake
Dumbbell shoulder flys
Shoulder press cindy
Sandbag (40lb) overhead toss
Lunges
Battle Rope
Circle of Trust
Prayers for Luke. Mile-High & Fly-over.
Followed by some Coffee provided by Raven.
February 6 at Camelot
Q:Doubtfire
Pax present:
Cinnamons
Barney
Reload
February 6 calls for the celebration of the six. So, we ventured out to save the six. The six pallets that were pre-dropped before the beatdown served as dummies representing the six being down. We moseyed to each of the target sites and retrieved each of the pallets. In two locations there were 35# rucks with the pallets.
There were just four pax present so we had to drop half the pallets and then go out for a second run. At each site we had to execute 66 reps of two exercises before proceeding to the next stop.
The following were the exercises performed. 1:1 in most cases.
Smurf jacks and BBSU
Merkins and plank jacks
LBC and SSH
American Hammers and Moroccan Night Clubs
Bobby Hurley
Imperial Walkers
COT
Q: Fat Amy
PAX: Manchester, Viper, Lonzo, Doubtfire, Footloose, Snakebite, Clifford The Big Red Dog, Vespa, Reload, Waldo, Rudy
F3, Mission, 5 Core principles
Warm-up jog to shelter house to check the firewood inventory – time to restock!
The Thang: Completed the Fat Amy WOD
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (2:1)
10 Burpees
20 Absolutions
10 Burpees
Bear Crawl out to Monument and back
10 Burpees
20 Absolutions
10 Burpees
30 Lunges (2:1)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
After completion, each PAX ran sprints until all were finished.
As a group concluded with 5 count Merki-vators (Mike Tysons, Merkins, Hold Plank)
COT: Snakebite was the 6 again
Announcements: CSAUP week!
Prayers for Stalker’s grandchildren and Doubtfire’s MIL
Q: Fat Amy
PAX: Viper, Mercy, Lonzo, Lyman, Vespa, Footloose
We Murphed!
1.25 mile run from MC2 to Keener Park
Pull-ups, Merkins, Squats
1.25 mile run back
COT
Workout: Birthday Ruck
Date: 2/21/23
Location: Lower Necropolis – Rapids Rd Parking Lot – Perrysburg, OH
QIC: Phat Thor
Rucking Pax: Meatloaf, Geppetto, Oil Change, Ten Pin, Guardian, Huffy, Van Gogh, Party On
Running Pax: Coconut(Q), Flubber, Jennay, Fossil, Happy
Coconut did the opening with a birthday song to yours truly. We split and the ruckers headed to sidecut park and back. It was the Q’s birthday so we clearly ended with some merkins…
I led the birthday merkins but Coconut took over with the NOR and COT
Ended with a solid prayer. Best way to start birthday.
F3
Chips
The Commons
2/21/23
6:15 pm
PAX:
Thai Guy
Ponzi
Everest
Bonds
Charmin
Megladon
Houdini
Manchester
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
10 Motivators in Cadence
THANG:
Block Needed.
Q selects a numbered chip that determines the WHAT:
#1 (BLUE): Lt. Dan’s
#2 (RED): Curls with Block
#3 (WHITE): Merkins
#4 (SILVER): Bent Over Rows with Block
#5 (GOLD): Run
Q rolls the dice to determine the number of REPS (dice multiple by 10) with
The exception of GOLD (#5).
COT: Sixth was: Bonds
Cleanup The Yard Ruck Backblast
Mission
Principles
Pax
VanGogh
Raven
Huffy
Flo (Q)
Rucked around the entire Yard AO picking up trash, debris and dead limbs. We left the place a little better than we found it. A worthy goal for our everyday journey through life. How will you spend your next 24 hours?
COT
NOR
Prayer
Backblast – February 22, 2023
AO: Grantland – Rotary Park – Perrysburg, OH
PAX: Geppetto, Guardian, Ten Pin, Huckleberry
Workout: Happy Birthday, GW!
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
Warm Up: Washington was our 1st President = One lap around the big loop
The Thang:
W
Windshield Wipers, 22 reps – Born on Feb 22
A
American Hammers, 25 reps – Presidential Salary-$25K
S
Side Straddle Hops, 55 reps – # of Delegates to the Constitutional Convention
H
Hillbillies, 16 reps – 1st job at 16 – surveyor
I
Imperial Walkers, 51 reps – Contracted smallpox in Barbados in 1751
N
Never Cross Dolly, 12 reps – # of States represented at the Constitutional Convention
G
Groiners, 21 reps – The Washington family home, Mt Vernon has 21 rooms
T
Twinkle Toes, 40 reps – Married for 40 years
O
Outlaws, 16 reps – Served 8 years (2 terms) as President
N
Never Surrenders, 13 reps – Died December 14th 1799 at the age of 67 years (6+7)
Down to the treeline and back after each exercise
Ended with:
Count-O-Rama – Four
Name-O-Rama
Six: Huckleberry – EH’d by Bourbon. 1st Workout Q’d by Start at Sidecut. Was Deputy Mayor under Carty Finkbeiner. “The most unorganized group I’ve ever been a part of. But it works.” Made friendships that he otherwise would not have made.
Announcements and Prayer – Habitat Playhouse Build details in MC. Mental Health Breakfast this Sunday at Scrambers in Maumee. Prayers for Charmin’s grandfather.
Spreadsheets from the Gloom: Low 30’s and windy. Precipitation held off until the COT. YHC is horrible at post beatdown selfies.
Playlist:
Corduroy – Pearl Jam
Barracuda – Heart
Everlong – Foo Fighters
Sound of Settling – Death Cab for Cutie
Rusty Cage – Soundgarden
All Along the Watchtower – Jimi Hendrix
Man In The Box – Alice in Chains
Hunger Strike – Temple of the Dog
Dashboard – Modest Mouse
Casual Party – Band of Horses
Welcome
F3 Mission & Core Principles
PAX: Lonzo, Mercy, Woodstock, Rocketman, Lyman (QIC)
Notes: about 35 brisk degrees. Biting wind, sleet threatening
Warmup: moseyed to the shelter house at the back of the park.
The Thang: Godfather of Soul Tabata
Jumped right into the tabata with a warmup song. All James Brown jams; I jokingly said once that if I had to fill an open Q slot at FOD, I’d just do a James Brown tabata. Turned out to be a good workout! The timer was set for 40 seconds of work with a 10 second rest. Alternated exercises during each song with a couple of exceptions. Kept us warm and moving. Here’s a list of the songs and exercises:
-I Feel Good (Warmup-Side Straddle Hops & Windmills)
-The Good Foot (alternate R leg hop & L leg hop)
-Hot Pants (for RP Season: Lt Dans & Side Lunges)
-Please, Please, Please (tricep dips for whole song every time he said “please”)
-Get Up Offa That Thing (Jump Squats & Set Ups)
-Cold Sweat (Absolutions & Plank)
-Get Up (Sex Machine) – (Monkey Humpers & Pickle Pounders)
-Mother Popcorn (Plank Jack Shoulder Taps & X Factors)
-Papa’s Got a Brand New Bag (Big Boi Sit-ups & Inch Worms w/merkins)
-I Got the Feeling (Burpees & Al Gore)
-Super Bad (Nolan Ryan’s alternate L & R)
-Out of Sight (Hello Dollies & Leg Lifts)
-Living in America (just Merkins, of course)
I underestimated the timer length so we cut short the last song to end.
Countorama (5)
Name-o-rama
Rocketman was the Six
Announcements
Ended in Prayer.
My apologies to the PAX for going over time today. This was something a little different but I think we had fun with it and pushed ourselves. Honored to lead today!
Lyman
Q: Meatloaf
PAX: Apollo, Viper, Snakebite, Fat Amy, One Man Band, Wall-E, Waldo, Crawdad, Lyman, Cinnamons, Vespa, Party On, Reload, Footloose
We rucked and discussed the leadership qualities of Communication and Positive Attitude
Jennay lead another gameday beatdown including a quick warmup as well as a little something to get the heartrate going before a round of ultimate frisbee!
AO – Gauntlet
Q – Jennay
Pax – Jennay, Van Gogh, Guardian, Lego, Hannibal, Fat Thor
Open – 5 Core Principals and Mission
Warmup – Short run to the playground equipment and combined murph as a group – 100 Pull-ups, 200 Merkins, 300 Squats
Thang – The pax played a round of ultimate frisbee to finish out the day.
Close – COR, NOR, The 6 (Jennay) and COT
Q: Houdini
PAX: Huckleberry, Waldo, Happy, Everest, Manchester, Charmin
The Thang:
It was a wild and crazy winter night as these men came out to get better. I had something extremely difficult for them to do. But I decided not to. Rather focus on form and movement cause of the cold.
After principals and chatter, we saw the sights of levis commons for a few with a Mosey. Oh, how beautiful. After which we came back to some warm up elevator merkins to keep up the intensity. Tonight was all about 31. So we did a ladder workout with that number. The two excersizes were LBCs and air presses with a run loop around the island in between. I could see the their faces as they pushed themselves as hard as they could to break a sweat. 😆 It was amazing
COT
Prayers were lifted in silence
PAX: Mercy, Bourbon, Meatloaf, Woodstock
QiC: Woodstock
The answer to the Great Question of Life, the Universe and Everything is “forty-two.” Hitchhikers guide to the Galaxy.
Jackie Robinson 42 – SSH
Ronnie Lott 42 – merkins
Mariano Rivera 42 – overhead claps
The number 42 is the sum of the first three odd powers of two—that is, 2^1 + 2^3 + 2^5 = 42 (2, 8, 32) 2 burpees, 8 hr merkins, 32 jump squats
Run a lap. Repeat pattern with burpees, LT Dans, imperial walkers.
6^1+6^2 = 42 (6, 36) 6 absolutions, 36 flutter kicks
Run a lap. Repeat pattern with different exercices
One more 2/8/32 set and one more 6/36 set to finish.
PAX: Ponzi, Nimbus, Daly, Everest
Q: Isosceles
We did a scaled down version of track practice but it was still a burner!
2/24/2023 at 5;30am began the “Warm-up”. Several warm-up exercises followed by exercises and repetition randomly selected by rolling dice, closing with warm-down exercises. Pax was 11 including FNG.
Waldo, Doubtfire, Vespa, GMO, Reload, Cinnamon, Fat Amy, Viper, Snakebite, Manchester, FNG= Irish Hoss
Pax: Irish Hoss, Landslide, Spaulding, Phat Thor, Oil Change
Q: Isosceles
The Rucked with fairly heavy coupons, ran, and did some PT. Simple an effective
In town for a wrestling tourney at Perrysburg HS. Any rucks on that Saturday (3/4) or just beatdowns
Workout: Jeopardy
Date: 2/23/23
Location: The Wall
QIC: Phat Thor
Pax: Huckleberry, Hannibal, Coconut(6), Huffy, Ten Pin
Warmup was some Burpees, potato pickers, chain breakers, etc…the usual.
Then we moseyed all the way over to hood park and back and got into the work
We played a little jeopardy. If we got the question right we did the normal reps, if we got them wrong we did double. Once during the game they group could choose to switch something out with a daily double. If we got that wrong we had to triple the reps and if we got it right we moseyed to Hood Park.
We did(I forgot the other ones):
50 LBC, Merkins, Monkey Humpers, Overhead Claps(IC), SSH(IC)
80. Imperial Walkers (2×1)
40 Wide Arm Merkins, Shoulder Taps (2×1)
30 Pickle Pounders, Mountain Climbers
20 Box Cutters, Spiderman Merkins (2×1), Aussie Pushups, Lt. Dans
COT and NOR!
Leg 1 of the West Side CSAUP
MURPH RUCK
Park at keener park. Ruck .75 to make up for the 1.25 mile ruck back to MC2.
In dark and snow, we found a path that was not much better than the grass. We persevered amidst a lot of complaints. Someone promised 0% chance of snow, but the weather did not keep in mind this promise. The PAX eventually found its way to the playground to do Murph reps.
100 ruck rows or pull-ups
200 ruck merkins
300 ruck squats
The snow hindered the pace so the pax were a touch slower. The Q accounted for this and cut the time for reps short. The pax headed back to MC2 to meet Rudy for the next leg.
Count o Rama
Name o Rama
Gepetto
Spokes
Quadzilla
GMO
Guardian
Keebler
Doubtfire
Deliverance
Van Gogh
I beam
Nighthawk
Bourbon
Huckleberry
Hannibal
Cinnamons
Footloose
Lonzo
Party on
Callahan
Stark
Coconut
Woodstock
Meatloaf
Jennae
Snake bite
Viper
Fat Amy
Apollo
Reload
Waldo
Vespa
Lyman
Gullible
Manchester
Mercy (Q)
West Side CSAUP Final Two Beatdowns
Same PAX list for both
Beatdown 1: Camelot
Q: Reload
Ruck to Memorial to hold plank during Proud to be an American
Ruck to shelter house to drop off firewood
Ruck to wall along road to complete exercises:
Sets of 21 Merkins, 21 step-ups, 15 Burpees, 9 bent over rows, then sprint. Repeato for 21 minutes.
Beatdown 2: Rabbit Hole
Q: Fat Amy
Ruck to Rabbit Hole sledding hill
Attempted to do Tunnel of Love up the hill but the snow hindered our ability to bridge and army crawl at a steep angle. Audible to bear crawl to the top. Ruck or human sled down the hill
Rucked back to Shelter house for final COT
6: Doubtfire
Prayers for all us struggling – seek support from this group.
What a great CSAUP event! Time to ice those muscles.
PAX:
Quadzilla (Bedford)
Spokes (Bedford)
Bourbon
Brogan
Bessie
Jennay
Doubtfire
Keebler
Meatloaf
Footloose
Waldo
Deliverance
Manchester
van Gogh
Cinnamons
GMO
Flo
Lonzo
Viper
Snakebite
Callahan
Stark
Huckleberry
Guardian
Thai Guy
Mercy
Apollo
Beaker
Reload (Q)
Fat Amy (Q)
Rihanna Half Time show beatdown
PAX: Lyman, Chew Toy, Woodstock, Mercy (Q)
Intro, principles, mission, etc
During Rihanna’s half time show, the back up dancers pulled off moves that reminded the Q of many exercises
The q put together a playlist of his favorite Rihanna songs, and did not demand that anyone have his money – this is F3 – always FREE.
During each song, the intent was to do 8 reps (8 albums released by RiRi), with 2 exercises per song. However, the pax had a hard time counting, and we set a Tabata timer to 30 seconds for each exercise – still 2 exercises per song.
THe Q also misplaced his winkey, but here are the exercises that were done, in no particular order:
air punches, squats, diamond merkins, diamond leg raises, dirty hookups, monkey humpers, ape hops, and other sexually suggestive exercises, to pair with rihanna songs.
COT
Not Chew Toy – LONZO
Q: Meatloaf
PAX: Landslide, Coconut, One Man Band
Warm up SLOW lap
3 Rounds – 10 minutes each
-AMRAP style, beeper every 3 minutes
-Lap between rounds
Round 1 – Chest/Tri
10 Decline Merkins
20 Skull Crushers
30 Block Press
40 Windshield Wipers 1:1
Round 2 – Back/Bi
10 Superman (focus on hold/squeeze)
20 Curls
30 Rows
40 Flutter kicks 2:1
Round 3 – Shoulders
5 Block Front Raises
10 Overhead Press
15 Air Presses
20 Freddy Mercuries 2:1
Backblast – February 27, 2023
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX: Jennay, Phat Thor, Guardian, Irish Hoss, Bourbon, Van Gogh, Geppetto, Lego
Workout: Choose Your Own Adventure
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
The “Thang”:
Select one of the three adventures: Run 20 yds and back, select a movement, do 20 reps. Then run 40 yds, select a different movement, do 40 reps. Repeato at 60, 80 and 100. Select another adventure. Exercises within each adventure can be done in any order of your choosing, but select an exercise only once.
The Mystery of Chimney Rock
-Plank Jack Shoulder Taps 2=1
-Hand Release Merkins
-Bonnie Blairs 2=1
-Flutter Kicks 2=1
-Imperial Walkers 2=1
Who Killed Harlowe Thrombey?
-Mountain Climbers 2=1
-Never Surrenders
-LBC’s
-Freddie Mercury’s 2=1
-Jump Squats
The Cave of Time
-Big Boy Sit Ups
-Side Straddle Hops
-Burpees
-American Hammers 2=1
-Imperial Squat Walkers
Ended with:
Count-O-Rama
Name-O-Rama
Six: Van Gogh – Eh’d by Digital Minimalism book and Bourbon. Loves the support from the group. Got his name because he trains people to run painting businesses.
Announcements and Prayer: March Madness fundraising for H4H Playhouse Build. Prayers for Jennay’s sister, homeless, Keebler and Footloose.
Battle of Rephidim
5 Core Principles
Mission
Countorama
Warm up:
None
Message:
We should follow the example set by Moses at the Battle of Rephidim between the Israelites and the Amalekites. Moses was supported by Aaron and Hur at the top of the hill as Moses tried to hold up his staff so that the Israelites would be victorious in battle. A good leader should be willing to accept the assistance of others. We should be willing to embrace the support of trusted friends and advisors.
Beatdown Explanation & Exercise Demo’s
2 -3 teams
The “staff”: Each team must hold up blocks/rucks suspended from a 2×4. Must be held above the head at all times.
2-3 team members perform the movement to the flag and back.
All other team members perform the exercises
All team members must complete the movement and the exercises
Warm-up
none
The Thang
PAX rotate holding up staff
Movements:
2×4 partner bear crawl (one PAX slightly ahead of the other. PAX 1 has left hand on 2×4, while PAX 2 has right hand)
2×4 side-by-side murder bunny
Once first group on your team gets to the cone, the second group can go
Exercises / Reps:
With a partner:
15 = Inch-worms
15 = Mike Tysons
15 = Joe Luis (jab, cross, duck) (right)
On your own:
15 = Burpees
COT:
Countorama
Nameorama
6 – Keebler
PAX LIST:
Woodstock
Thai Guy
Huckleberry
Runt
Party On
Keebler
Van Gough
Coconut
Guardian
Jennay
I-beam
Nighthawk
Flo
Cinnamons
Hannibal
Reload
Spokes
Meatloaf
Tarnished
Waldo
Lyman
Beaker
Doubtfire
Cobra Commander
Manchester
Viper
Snake Bite
Callahan
Road Rage
Lonzo
Stark
Fat Amy
Bourbon
Deliverance
Quadzilla
Mercy
Casper
Gulliver
GMO
Geppetto
Footloose – Q
BB for run/ruck on 2/21/23
PAX: Phat Thor (Ruck Q), Huffy, Oil Change Van Gogh, Party On, Ten Pin, Meatloaf, Geppetto, Guardian, Jennay, Happy, Fossil, Flubber, Coconut (Run Q)
Ruckers Rucked. Runners Ran. It was Phat Thor’s birthday, so there was singing, and he totally blew it on his age in the Name-o-rama.
Good Times and great fellowship.
YHC
2/28 Murph:
PAX: Viper, Lonzo, Mercy, Rudy, Vespa Doubtfire
Opening: Count-o-rama, overview of the actions of LT Michael Murphy
The Thang: brisk run to Keener park, attempt 100 pull-ups, 200 sit-ups, 300 squats. Enjoy lots of mumblechatter with absolutely no controversial topics, no discussion of religion or politics or medicine. Regaled by stories of flying the mighty Viper by yours truly. Run back to MC2.
COT: Count-o-rama, the six, announcements, closed in prayer, with special requests for Rudy’s foster daughter, Bluto, Keebler, and Footloose.
PAX: Guardian, Meatloaf, Casper, Huckleberry, Ten Pin, Irish Hoss, Gulliver, Van Gogh
Q: Van Gogh
Rucked to the wall, to hood park, up to down town and then back to second straight
We had 9 great men join us for the first day of March. They were Alec Meatloaf Falkenberg, Josh Woodstock Brown, Paul Gulliver Wiederhold, Steve Footloose Mohr, Dave Lyman Ramsey, Josh Lonzo Hoot, Ben Rudy Hoipkemeir, Ran RocketMan ? and the Q, Mark Landslide Trimble. We started off with some warmup exercises and then we did the ten minute burpee challenge. This is where you do as many burpees as you can in ten minutes. We then ran around 1/2 way around the soccer fields to the shelter house. There we did a rotation of 10 pull-ups, 20 merkins and 30 Bigboy sit ups or freddy mercury’s and repeated the rotation until it was time to circle up.
Workout: National Park
Date: 3/1/23
Location: Grantland
QIC: Phat Thor
Pax: Hannibal, Ten Pin, Irish Hoss(6), Chanel, Fossil, Geppetto, Madden, Guardian, Soda Pop, Crawdad
Warmup:
Some Chainbreakers and Potato Pickers in Cadence.
Then we did small reps of certain exercises that we would find in the workout later that some PAX might not know like Outlaws, Bear squats, Dry Docks, etc.
The Work: We partnered up and worked our way down a list of 63 National Parks. Each team had to do 63 reps of an exercise unless one of the pax had been to that national park which they then had to double and do 63 each.
I think the furthest group made it to #20. Below is the list of parks with the list of exercises assigned to each state.
Ended with a circle of trust and Irish Hoss with a great 6. No real announcements besides playhouse build March Madness.
Parks in order of established:
Yellowstone, WY
Yosemite, CA
Sequoia, CA
Mount Rainier, WA
Crater Lake, OR
Wind Cave, SD
Mesa Verde, CO
Glacier, MT
Rocky Mountain, CO
Lassen Volcanic, CA
Hawaii Volcanoes, HI
Denali, AK
Grand Canyon, AZ
Zion, UT
Acadia, ME
Hot Springs, AR
Bryce Canyon, UT
Grand Teton, WY
Carlsbad Caverns, NM
Great Smoky Mountains, TN
Everglades, FL
Shenandoah, VA
Olympic, WA
Kings Canyon, CA
Isle Royale, MI
Mammoth Cave, KY
Big Bend, TX
Virgin Islands, VI
Haleakala, HI
Petrified Forest, AZ
Canyonlands, UT
North Cascades, WA
Redwood, CA
Capitol Reef, UT
Arches, UT
Guadalupe Mountains, TX
Voyageurs, MN
Theodore Roosevelt, ND
Badlands, SD
Channel Islands, CA
Biscayne, FL
Katmai, AK
Glacier Bay, AK
Gates of the Arctic, AK
Kenai Fjords, AK
Kobuk Valley, AK
Lake Clark, AK
Wrangell St. Elias, AK
Great Basin, NV
American Samoa, AS
Dry Tortugas, FL
Death Valley, CA
Saguaro, CA
Joshua Tree, CA
Black Canyon of the Gunnison, CO
Cuyahoga Valley, OH
Congaree, SC
Great Sand Dunes, CO
Pinnacles, CA
Gateway Arch, MO
Indiana Dunes, IN
White Sands, NM
New River Gorge, WV
Exercises assigned to each park:
Alaska: Monkey Humpers
American Samoa: Heel Tap
Arizona: Panther Taps
Arkansas: American Hammers
California: Squats
Colorado: LBC
Florida: Plank Jacks
Hawaii: Flutter Kicks
Indiana: Hand Release Merkins
Kentucky: Mountain Climbers
Maine: Bear Squats
Michigan: Freddie Mercuries
Minnesota: Hello Dolly
Missouri: Stump Huggers
Montana: Burpees
New Mexico: BBS
Nevada: Absolutions
North Dakota: Archer Merkins
Ohio: Diamond Merkins
Oregon: Overhead Claps
South Carolina: Aussie Merkins
South Dakota: Bonnie Blairs
Tennessee: Pickle Pounders
Texas: Dips
Utah: Imperial Walkers
Virgin Islands: Dry Docks
Virginia: Jump Squats
Washington: Merkins
West Virginia: Outlaws
Wyoming: SSH
PAX:
Guardian, Everest, Ten Pin, Ponzi, Charmin, Magladon (2.0) and Madden (2.0), Nimbus
Q: isosceles
We did the U can’t break me workout.
Backblast – Feb 27, 2023
AO: The Nest – Fassett Junior High School – Oregon, OH
Q: Cubbs/Squire
PAX: Chubbs, Deliverance, Armstrong, Fall Out Boy, Squire
Workout: The Floor is Lava
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
The Thang: Floor is Lava, don’t drop your coupon at each station. Partner exercise, 3 minutes at each station. One partner does exercises, the other holds a coupon. Switching halfway between 3 minute rounds.
4 stations –
Station 1 – coupon: dumbbells
Round 1: Merkins
Round 2: 4x4s
Station 2 – coupon: cinder block
Round 1: Bolt 45s
Round 2: Bonnie Blairs
Station 3 – coupon: kettle bell
Round 1: Freddie Mercury’s
Round 2: LBC’s
Station 4 – coupon: medicine ball
Round 1: Planks
Round 2: Crucible merkins
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayers.
Spreadsheets from the Gloom: Mid 30s with a little breeze. Perfect way to start off the week and beat the rain.
03-03-2022 – Impromptu Q:
Date: 03/02/2023
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg
Q: Hannibal & Bourbon
PAX: 15 Total – Guardian, Crawdad, Tarnished, Stark, Waldo, Doubtfire, Chanel, Coconut, Phat Thor, Casper, Irish Hoss, Spaulding, Huckleberry, Hannibal (Q), and Bourbon (Q).
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
The Thang:
• Start with Motivators
• Mosey to Hood Park
o Bear Crawl up the Hood Park hill/ramp
Modification is to lunge walk
o Plank for the 6
o 10-Count
o Crawl Bear back down
Modification is reverse lunge walk
o Plank for the 6
• 21’s in cadence
o Coconut didn’t slap his legs, but stomped to indicate the count. Stopped at 7; 5 burpees for all
o Missed final count again; 5 burpees for all
o Made it on the third attempt
• Mosey back to the Wall.
o Order of 2×2
o When Q yells “rotate”, the left side of the line rotates. This is to get PAX used to being in sync with others and rotating in preparation for GrowRuck
o Once we got to the Wall, we kept moving, but right side of line would rotate
o All the way up the ramp to the flag pole
• Plank for the 6
• Q spoke on importance of staying with your partner, picking up the 6, etc.
• 21’s in cadence
o Missed first attempt; 5 burpees for all
o Completed on second attempt
• Mosey in 2×2 back down to wall
• Circle of Pain where the next PAX in line calls an exercise
o Hannibal = Lt. Dan’s, OYO, 10 total
o Guardian = circle of burpees; PAX plank and then burpee on your turn
o Crawdad = mountain climbers in cadence
Crawdad and other PAX learned a bit more on cadence and Crawdad called the cadence for his first time. He did great!
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Waldo.
• Announcements
• COT / Prayers and Intentions
PAX: Jennay, Landslide, Gulliver, Mercy, Woodstock, Meatloaf, Rudy, Charlotte, Footloose, Dewey (FNG), Van Gogh
Q: Jennay and Van Gogh
Workout:
two laps around the circle.
First one, just a straight lap
Second: Stopped to do an exercise of 25 reps at each corner.
(Squats, Merkins, Lunges, Hand Release Merkins)
Ultimate Frisbee the rest of the time.
COT: 6 was Woodstock
Pearson Winter Ruck
Pax: Fallout Boy, Deliverance (Q)
Ruck over the hill and back. Up to the observation tower for Muricans, Squats, and a 2 minute Plank.
Visit from Pinto to say good morning and update on his injury status.
Prayers for Luke!
QIC – Stark
PAX – Van Gogh, Huckleberry, Hannibal, Bourbon, Ten Pin, Guardian, Oil Change, Craw Dad, Phat Thor, Spaulding
The Thang
Iron Mountain
Perform the work then run the ramp to the mid point, come back and perform the next level, repeato
10 – Side Plank burpees
20 – Burpees
30 – V-Ups
40 – Stump Huggers
50 – Australian Merkins
60 -Merkins
70 – Mountain Climbers (2 is 1)
80 – American Hammers (2 is 1)
90 – Dips
100 – Monkey Humpers
110 – Flutter Kicks (2 is 1)
120 – LBC’s
130 – SSH’s
COR, NOR
Always an Honor
Always My Pleasure
~Stark
just Everest and Stalker again!
Spider web Q
Pax:
Huckleberry, Deliverance, Stark, Landslide, Fat Thor, Raven, Guardian, Jennay, Isoscoles, Thai Guy, Spaulding-Q
Partner work
Round 1
Outer circle
300 shared squats- run around outer circle when done
Lunge walk to middle circle
Middle circle
200 shared monkey humpers- run around middle circle
Sneaky walk/ tip toe-lunge to inner circle
Inner circle
100 shared lt. Dans- Al gore until everyone is finished
Rotate partner clockwise
Round 2
Outer- 300 shared merkins- run around then bare crawl to middle
Middle-200 shared tree huggers-run around then crab walk to inner circle
Inner-100 shared up downs
Plank til everyone’s finished
Rotate partners
Round 3
Outer – 200 LBCs – run around then imperial walk to middle
Middle -100 shared American hammers 2=1
Run around then hillbilly walk to inner
Inner – 50 shared V ups then hold 6” until everyone is done
We had 14 energetic young men attend our beatdown this morning. Attending were Dustin Irish Hoss Brooks, Billy Hannibal Stark, Tony Deliverance Maletick, Tommy Callhan Geary,Paul Phat Thor Devine,
Andrew Peach Lee, Alec Meatloaf Falkenberg, Michael Doubtfire Dushane, Jonathon Bourbon Burns,Eric Isosceles Puffenberger, John Huffy Peer, Mark Fender Bender Potter, from Cleveland was Marshall, and the Q Mark Landslide Trimble. We just did my Spartan 300 workout.
Q: Viper
PAX: Lonzo, Rudy, Slider, Huckleberry, Callahan, Footloose, Manchester, Primetime, Irish Hoss, Re-Load, Doubtfire, GMO, Vespa, Waldo, Fat Amy, Viper
Opening: Mission Statement, 5 Core Principles
Warm-up: Motivators, Squativators, Merkivators
Beatdown: Teams of 4, one member runs up and down the hill while the other three perform an exercise. Each member gets a turn to run, then the teams cycle back through and perform a new exercise. The exercises were HISS:
High Plank, Inch worms, Side straddle hops, Sit-ups. Finished with everyone doing Imperial Walkers up the hill, followed by holding Burt Reynolds for a minute at the top.
End: Count-o-rama, the six (Footloose), Name-o-rama, announcements, and prayer intentions.
Pre Ruck
PAX: Woodstock and Lonzo-Q
Leadership Ruck/Run
PAX: Runt, Gulliver, Reload, Fat Amy, Woodstock, Rudy, Apollo, Casper, Cinnamons, Crawdad, Road Rage, Solo, Stark, Lonzo-Q
COT
Cinnamons was the 6 and told us how his name got changed. We were glad he kept his clothes on this time.
Mercy double fartsacked, because his phone died. 💩 happens sometimes and he punished himself by doing the beatdown ruck on.
PAX: Madden, Irish hoss, Jennay, Guardian, Peach, Fossil, VanGogh
Q: VanGogh
Workout:
Murph
Workout: Be Ready to Lead
Date: 3-6-23
Time: 5:30 to 6:15am
Location: Camelot – General’s Ice Cream – Whitehouse, OH
QIC: Geppetto
PAX: 9 total – Manchester, Waldo, Snake Bite, Viper, Rudy, Fat Amy, ReLoad, Doubtfire, Geppetto
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warm Up:
(20) Side Straddle Hops
(10) Chainbreakrs
(10) Windmills
The “Thang”: One minute AMRAP, 15 second transitions. After every five exercises then ran down Wabash Cannonball Trail 100-ish yards and back.
First Round:
Imperial Walkers
Prisoner Squats
Flutter Kicks
LBC’s
Smurf Jacks
Second Round:
American Hammers
Never Surrenders
Big Boi Sit Ups
Leg Lifts
Plank Jack Shoulder Taps
Third Round:
Outlaws (Clockwise)
Bonnie Blairs
Air Presses
Starfish Sit Ups
Outlaws (Counter clockwise)
Fourth Round
Lt Dan’s
Imperial Squat Walkers
Box Cutters
Freddie Mercury’s
Mountain Climbers
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
Six – Fat Amy. EH’d by WALL-E. This is a group he didn’t know he needed. The monotony of everyday life was wearing him down and F3 has reinvigorated him.
Announcement: From Rudy – Look for more opportunities to ruck leading up to GTE 37.
Prayers – For Footloose and Keebler, Lonzo’s father, Barney
Moleskin/Spreadsheet from the Gloom: High 30’s a little breezy. Rain stayed away. Good mumblechatter. It was an honor to lead.
Playlist:
Promises, Promises – Naked Eyes
Little Lies – Fleetwood Mac
That’s All – Genesis
Out of Touch – Hall and Oates
King of Pain – The Police
Big Time – Peter Gabriel
Don’t You (Forget About Me) – Simple Minds
I Want A New Drug – Huey Lewis & The News
Not played:
Everybody Wants to Rule the World – Tears for Fears
Don’t Stop – Fleetwood Mac
25 or 6 to 4 – Chicago
Another Brick In The Wall, Pt 2 – Pink Floyd
Super proud of the HIM’s who joined me today. We did the below workout wearing weighted vests and no one took theirs off the whole time. Not the most vest friendly exercises either so cookies for everyone.
Q: Gulliver
PAX: Huckleberry, Woodstock, Coconut, Gulliver (Q)
Intro, mission, core principles.
Thang: X20 each of
LBC
Merkins
2=1 Flutter Kicks
Big Boy Sit-ups
Squats
Side Plank With Dip (15 each side)
Jump Rope X50
1 lap
Repeat
COT: 6 was Woodstock by voluntold, but would have been anyway by math
Big Bad Beatdown
3/6/23
The NEst
PAX:
-Fallout Boy
-Deliverance
-Go Fish
-Raven – Q
The Thang:
Warmup: SSH in cadence, Windmill in Cadence, Chainbreakers in cadence.
Start round with 10 reps of each:
Merkin
One-leg Squat
Glute Bridge
Lunge
Leg raises from 6
Then:
Plank 50 count, Side Plank 50 count (x2).
Run lap around the front sidewalk and back.
-Repeato with half reps.
For example merkin halfway down and hold for a 3 count, 1 rep.
-Then repeato with 20 reps
Spreadsheets from the Gloom:
Small group today. Balmy morning. Spring is right around the corner 🙂
We ended with:
COR
NOR
Announcements:
COT / BoM:
Prayed for Luke and the Kolinski family. First responders and service men & women who serve to defend our county and the freedoms that we have.
As always, it was a genuine honor to lead. I have been blessed by this group of HIM more than I can describe. AYE!
PAX: fossil, landslide, one man band, coconut, Jennay, VanGogh
Q: VanGogh
Run:
Ran to FOD and back. 5.4 mile loop
Leadership Ruck – Another Huffy Production
PAX: Irish Hoss, Meatloaf, Soda Pop. Hannibal, Bourbon, Deliverance, Marshall (Cleveland PAX)
F3 Stands for Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The RUCK:
3 miles of hard Lenten topics. Overall message- The battles will come, attack your jesters early before they grow, prepare yourself for the next battle, and rejoice in the opportunity to be tested and persevere to become more mature and complete.
Awesome Discussion Gents!! Always an Honor to lead the HIMS of F3!
The Ruck – Another Huffy Production
PAX: Irish Hoss, Hannibal, Ten Pin, Doubt Fire, Guardian, Meatloaf, Lego, Coal, Casper, Huffy Q)
F3 Stands for Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Ruck: Coupons Old Glory (The Flag), and a 15lbs slam ball.
Crossed the bridge and were blocked by water by the River. Headed up to the tow trail, and came back, crossed the bridge doing a wall sit Indian run handing off the coupons to keep them up front. Picked up some trash n Maumee Western Reserve Road and Returned to the lot on Rapids Road.
We finished in the COT Guardian was the 6. He is an awesome example of what F3 is about. Came out on his own and has be a great part of the PAX since. We closed in announcements and prayer. Be that person who impact another dudes life. Find those sad clowns and show them the joy of the gloom!! As always its an honor to lead the HIMS of F3!!
Intro
Principles
Mission
Lonzo. Rudy, Fat Amy, Footloose, Lyman, Viper, Mercy (q)
Murph. Joined by club Murph, minus cinnamons
Cot
PAX: Raven, VanGogh
Q: VanGogh
Workout:
Rucked down Hannum then turned left and went downtown and back.
Workout: Stadium Beatdown
AO: FoD
QIC: Phat Thor
The 6: Landslide
PAX: Phat Thor, Landslide, Lonzo, Rocketman, Gulliver, Lyman, Mercy
Mission, Principles and Disclaimer given
Warmup:
Some Chain Breakers, SSH, and Potato Pickers IC
The “Thang”:
Got into 3 teams and started making our way through the Stadium list. In order of when stadiums were built. We did 30 reps per stadium. If anyone from your group had been there you had to do 60 each.
Exercises for each state:
Arizona: panther taps (2×1)
California: merkins
Colorado: squat jumps
Florida: plank jacks
Georgia: LBFC (2×1)
Illinois: monkey humpers
Maryland: american hams (2×1)
Massachusetts: bear squats
Michigan: freddie mercs (2×1)
Minnesota: box cutters
Missouri: pickle pounders
New York: mountain climb. (2×1)
Ohio: burpees
Oregon: overhead claps (2×1)
Ontario: imperial walkers (2×1)
Pennsylvania: bonnie blairs(2×1)
Texas: dips
Washington D.C.: BBS
Wisconsin: smurf jacks (2×1)
03-08-2023 – Step into the Dodecagon:
Date: 03/08/2023
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon
PAX: 9 Total – Craw Dad, Guardian, Ten Pin, Peach, Geppetto, Irish Hoss, Huckleberry, Stark, and Bourbon (Q).
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
The Thang:
• Start with Motivators
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o Complete a set of Motivators after each round.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it through two full rounds.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Irish Hoss.
• Announcements
• COT / Prayers and Intentions
We had 5 brave men come to our beatdown. They were Alec Meatloaf Falkenberg, Josh Lonzo Hoot, Paul Gulliver Wiederhold, Ben Rudy Hoipkemeir and the Q, Mark Landslide Trimble. We did Landslides Murph. This consists of running 2 laps around the oval, Then the rotation of the Murph but instead of merkins we do burpees and instead of squats we do squat thrusters. We ended in a circle of trust.
Spider-Man at the commons
PAX: Huckleberry, Thai Guy, Black Spider, Lonzo, Spider-Man – Q
Warmups: windmills, motivators, squativators
The Thang:
Spider-Man run:
Run until the Q says halt then he picks someone to choose an exercise. The Q chooses reps based on the exercise. Run again, rinse, and repeat through the PAX.
Then did 3 stations of 3 exercises. First station: 10 reps of merkins, LT Dans, and flutter kicks 2 is 1.
Second station: 20 reps of pickle pounders, Dips, and Squats.
Third station: 30 reps of high knees, LBC’s, Air Presses
After 3rd station run suicides and then a lap together. Repeato.
COT: Black Spider was the 6.
Prayers for all of those that need healing or are sick.
PAX:
Q: Hannibal
Stark
Fossil
Ten Pin
Irish Hoss
Doubtfire
Van Gogh
Geppetto
Crawdad
Manchester
Coconut
Raven
Jennay
Welcome
Mission
Principles
Warm up cadence, SSHs, Merkins, Windmills, Imperial Walkers
Mosey up to wall. Wall sit in all down the wall, last man bearcrawls to the front does 5 merkins and wall sits. Move all the way up the wall, and then Crawlbeared back down.
Moseyed to bottom did 20 Dips, Incline Merkins, Decline Merkins, step ups.
Circle burpees, holding squat while waiting your turn. 5 rounds.
Count-o-rama
Name-o-rama
Van Gogh the 6
Announcements
Ball of man prayer
Welcome
MS
FCP
February 3 is the 45th day of winter with 45 days until spring. We began with a mosey to the base of the hill where we performed some cadence warm up work which included: Arnold Palmers, High knees, butt kickers, Frankensteins, shuffle, karaeoke, sprints.
Next we ran up the hill and performed 23 each of Freddy Mercuries, Merkins, Bonnie Blaires, and then returned down the stairs and repeato.
Q: Doubtfire
Fat Amy
Reload
Apollo
Waldo
Vespa
Hannibal
COT
F3 The Fortress
3/11/23 6:30 am
1 & 6
PAX:
Thai Guy
Callahan
Deliverance
Jennay
Van Gogh
Irish Hoss
Peach
Coconut
Wipers
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
3 exercises at each location
Location 1: 20-Merkins/25-Mt. Climbers (2 is 1)/30-Pickle Pounders
Location 2: 20-Lt. Dan’s (2 is 1)/25-Imperial Walkers (2 is 1)/30-Lunges (2 is 1)
Location 3: 20-BBSU/25-American Hammers (2 is 1)/30-LBC’s
Location 4: 20-Bear Squats/25-Shoulder Plank Jacks (2 is 1)/30-Diamond Merkins
Location 5: 20-Burpees/25-Ninja Squats (2 is 1)/30-Squat Jumps
Location 6: 20-Bicycles (2 is 1)/25-Hello Dollies/30-Leg Raises
After completion of each location, run the perimeter of the parking lot (3 lighted cones). Upon returning to your just completed location, continue to run to center and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
Suicides
COT: 6th was Irish Hoss
3/11 Fanny pack Ruck @ battlefield
Lyman, meatlof, viper, snake bit, re-load, fat amy, gulliver, woodstock, doubtfire, runt, crawdad and party-on was the Q
Ruck cancelled. Back on schedule for next week.
Leadership Ruck
3/12/23
Fortress
PAX:
Lego
Guardian
Callahan
Deliverance
Raven – Q
The Thang:
We rucked down to the Maple St. Boat launch & back, did a small/partial loop around the track at Woodlands. Along the way we discovered tidbits of leadership wisdom.
Spreadsheets from the Gloom:
Beautiful morning. Beautiful men and fellowship.
We ended with:
COR
NOR
Announcements:
COT / BoM:
As always, it was a genuine honor to lead. I have been blessed by this group of HIM more than I can describe. AYE!
3 – 13 – 23
Pax: Armstrong, Chubbs, Fallout Boy, Go Fish, Raven, Squire, Deliverance (Q)
Warm up: Motivator (7 count), Chain Breaker
Workout: 3 Triangles, where each Triangle has 3 stations.
Each station has an exercise of 13 reps and another of 23 reps.
Divide into 3 groups, each starting at a different Triangle.
Triangles are named 1,2,3…A, B, C…and I, II, III.
Triangle 1 = (13) Diamond Murican (23) Murican
Triangle 2 = (13) Ninja Squats (2:1) (23) Imperial Walkers (2:1)
Triangle 3 = (13) Elevated Leg Separation (23) American Hammers (2:1)
After Completing…Run a Lap and go to Triangle A, B, C
Triangle A = (13) V-Ups (23) Bicycles (2:1)
Triangle B = (13) Bonnie Blairs (2:1) (23) Skaters (2:1)
Triangle C = (13) Block Curl (23) Block Row
After Completing…Run a Lap and go to Triangle I, II, III
Triangle I = (13) Block Shoulder Press (23) Block Kettle Bell Swing
Triangle II = (13) Lieutenant Dan (23) Jump Squat
Triangle III = (13) Absolution or 50 Mtn Climbers (23) Plank Jack Shoulder Tap (2:1)
After Completing…Run a Lap and go to Triangle 1, 2, 3
6 by ‘Fallout Boy’, who hates showing up, but loves the way he feels after the workout.
Prayers continue for Luke and family and for Chubbs and family on their upcoming move
F3 At The Gauntlet – The Station Beatdown – Another Huffy Production
PAX (9):
Peach, Lego, Jennay, Crawdad, Guardian, Oil Change, Van Gogh, Bourbon, and Huffy (Q)
F3 Stands for: Fitness, Fellowship, & Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
We warmed up with Side Straddle Hops & Imperial Walk Squats. Moseyed to the Fort Meigs Elementary Parking Lot and got to work.
The Beatdown:
Station Work
Pair up in Groups of 2 (possible 1 group of 3)
Station #1
Decline Merkins 25 Reps
Australian Push-Ups 25 Reps
Incline Merkins 25 Reps
Dips 25 Reps
Mosey to Station #2
Station #2
American Hammers 20 Reps
40 Yd. Car Push (Each Direction is 1) 2 Runs
Calf Raise Jump Squats 25 Reps
40 Yard Dashes (Each Direction is 1) 2 Sprints
Lunge to Station #3
Station #3
Pull-Ups / Chin-Ups Max Reps
Imperial Walker Squats 20 Reps
Big Boy/Shoulder Press (Progressive Count) 20 Reps
Burpees 10 Reps
Duck Walk to Station #1
-Repeato-
Once everyone completed 1 round we played a manly version of sharks and minnows for the rest of the beatdown.
We ended in the COT. Did our Count-O-Rama / Name-O-Rama, (Oil Change was our 6) went through announcements, and ended in Prayer.
Every time I get the opportunity to Q, I am Blessed and honored to be able to lead our wild PAX of HIMs!
Pax: landslide, coconut, Gulliver, Woodstock
QiC: Woodstock
M merkins x10
A air squats x10
R rows x10
C crunches x10
H hillbilly walkers x10
Start at cone 1, 10 merkins
Sprint to cone 2, 10 air squats, return to 1 10 merkins
Repat through cone 5.
Run 1 lap
Start at 2.
Run to 1, return to 2.
Run to 1 then 3, exercise, return to 2 to 1.
Repeat
Run.
Start at 3. Repeat
Run
Start at 4. Repeat
Run
Start at 5 note you will go to 1, then back to 5, then 1 to 2, etc.
Run
big props to Gulliver and coconut for pushing through the whole thing vested.
This was a nice little heart rate accelerator, definitely kept us sweating in the snow.
5.055 Km Ruck
Date: March 14, 2023
Location: Lower Necropolis-Ft Meigs Lower Parking Lot – Perrysburg, OH
QIC: Geppetto
PAX: Meatloaf, Radio, Guardian, Madden, Doubtfire, Irish Hoss, Bourbon, Lego, Gulliver, Huckleberry, Geppetto, Ten Pin, Crawdad, Tarnished
Opening, Led by One Man Band
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Rucked to the Upper Ft Meigs parking lot and back. Had to circle the cars a few times to get in our 3.14 miles for Pi Day. Good pace, good chatter.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Crawdad was the six. Eh’d by Coconut. From New England, here for work and family is back east. F3 is great because it gets him around other men and likes the encouragement.
Announcements: For the sake of time, we had to forgo announcements. Lots of events in MumbleChatter. Check ‘em out.
Prayers for those who are sick and need healing.
Moleskin/Spreadsheet from the Gloom:
Low 20’s, windy. Wind chill in the teens
Honored to lead as always.
Great to see Madden (Guardian’s shorty) out rucking with us today.
Intro
Mission
5 Principles
Run
We ran across the bridge, down broadway into sidecut park, and back.
PAX
One Man Band
Coconut
Jennay
Landslide
Intro, principles mission
Lonzo, Viper, Vespa, Mercy (Q)
Murph. In the driving wind and freezing cold. Some ice. Some snow. My official Murph gloves did grip well on the bars.
Vespa was the old man of the group, and he’s still killing it. We have a tennis champion among us. He was our 6 and has become a Murph regular.
Great start to day.
COT, etc.
Huckleberry
Bourbon
Soda Pop
Fossil
Waldo
Crawdad
Madden
Guardian
Peach
Ten pin
Irish Hoss VQ
Backblast – March 15, 2023
AO: Field of Dreams – Rolf Park – Maumee, OH
PAX: Rocketman, Lyman, Woodstock, Gulliver, Landslide, Meatloaf, Geppetto
Workout: Go the Distance
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”: Warm up with one lap around soccer fields and back to start. Rotate exercise AMRAP while one PAX runs the same route as the warm up lap.
Circuit 1:
Plank, Squats, LBC’s, Lunges, American Hammers
We all ran a lap
Circuit 2:
Plank, American Hammers, Side Straddle Hops
Ended with:
Count-O-Rama – Seven
Name-O-Rama
The “Six”: Lyman. He appreciates the camaraderie. Hasn’t been as consistent as he would like (life, baby, injury) but felt really good today and was happy to be there. Got his name because he owns a boat restoration business
Announcements – CSAUP ruck this Saturday stepping off from St Joe’s church. March Madness Squares Pool. We need more entries! GTE37 in June
Ball of Man – Prayers for those dealing with mental health. Give us the strength to be men in the community that people can lean on. Prayers for friends of Lyman’s family.
Spreadsheets from the Gloom: Mid 20’s. Not much breeze. Clear and cold. Good mumblechatter. Awesome to see Rocketman! Played Greta Van Fleet for Charlotte who we missed.
Workout: The Best of 2011 (My daughter, Elsie turned 12 on the 12th) Date: 3-13-2023 Time: 5:30 to 6:15am Location: Camelot – General’s Ice Cream – Whiteho 6th young Vespa – Slider Jake x
Grow ruck – no regrets
Uncle Troy – Apollos family
Cobras mother-in-law had surgery to remove a brain tumor and apparently there are complications where she’s probably going to need assistance for the rest of her life. She’s only 61 years old.
Lonzo dad
Keebler
use, OH QIC: Waldo PAX: 14 total – Manchester, Waldo, Snake Bite, Viper, Fat Amy, ReLoad, Doubtfire, Cinnamons, Slider, Vespa, Apollo, Kragle, Irish Hoss, GMO
F3 – Fitness, Fellowship, Faith Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership. The core principles of F3 are that it must: Be free of charge Be open to all men Be held outdoors, rain or shine, heat or cold Be 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. End with a Circle of Trust
Warm Up: (10) Windmills (10) Chainbreakrs Short Mosey out and back to the pavilion
The “Thang”:
Curls with a block
Overhead Press with a block
Tricep extension with a block
CPR -Curl/Press/Tricep “raise” Jump Rope
Bent over rows
Bench Press
Manmaker Merkins, high plank with block
Plank Fonda side plank
Reverse flys with band, 10 count and hold for 10 seconds
Big boy sit ups
Squats with a block
Cadence was done by a pax carrying 2 blocks out doing 12 merkins and coming back to the shelter
Then Bert Reynolds
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
Six – Slider
Announcement
Grow ruck – no regrets
Pray request
Uncle Troy – Apollos family
Cobras mother-in-law had surgery to remove a brain tumor and apparently there are complications where she’s probably going to need assistance for the rest of her life. She’s only 61 years old.
Lonzo dad
Music play list: Top 40 from 2011
03-16-2022 – Day 75:
Date: 03/16/2023
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg
Q: Bourbon
PAX: 9 Total –Meatloaf, Ten Pin, Hannibal, Irish Hoss, Huckleberry, Jennay, Guardian, Radio, and Bourbon (Q).
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
The Thang:
• This beatdown is to join Bourbon in celebrating his 75th day of 75 Hard.
• Start with 75 x Side Straddle Hops in candence
• Day 75 Beatdown:
o 5 stations. 15 reps of an exercise at each station (start with exercise one and do 15 at each station) then move to next exercise once you get through all 5 stations. Prescribed movement between stations.
o Exercises:
Merkins
Jump Squats
Plank-Jack Shoulder Taps (2 is 1)
Big Boy Sit-Ups
Burpees
Lt. Dan’s
LBC’s
o Movement
Station 1 > Bear Crawl > Station 2 > Run up the hill > Station 3 > Lunge Walk > Station 4 > Karaoke > Station 5 > Run down ramp to Station 1 > Repeato
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Jennay.
• Announcements
• COT / Prayers and Intentions
PAX: Thai Guy, Huckleberry, Everest
Q: Everest
Workout:
– 25 reps each-
-Rows (block)
-Lt Dans
-American Hammers
-Clock Merkins (qty 5 @ noon, 3,6,9,midnight)
-Step Ups /Jump Ups
-Plank (60 seconds count around)
***__________run lap_____________******
-Burpee
-LBC (Little Baby Crunches)
-Presses (block)
-Mountain Climbers
-Swing (block)
***_____run lap_____________******
-Curls/Press/Elbow (block)
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Squats
-Dips
-Big Boy Sit-Ups
Welcome
F3 Mission and Core Principles
Disclaimer
Dare I call today a “warm” one? An easy (maybe too easy?) beatdown to welcome Footloose back from his sinners trip to Vegas.
PAX: Lyman, Woodstock, Mercy, Lonzo, Rudy, Footloose, Gulliver
Q: Gulliver
Warmup: Windmill, Side Straddle Hopas we waited for the stragglers to mosey in.
The Thang
Half of us rifle carried Cindy to the cone a ways down the center of the circle while the rest of us did the exercises for RIFLE. Mercy added X10 squats at the cone for a little up button.
R: Rows
I: Incline Merkins
F: Flutter kicks
L: LBC’s
E: Everybody Run’s around the circle
Count-o-Rama
Name-o-Rama
The Six : Footloose
Announcements
Prayer
QIC – Stark
PAX – Road Rage, Wipers, Rudy, Mercy, Lonzo, Huckleberry, Cinnamons, Runt, Casper, Coconut, Fat Amy, Gulliver, Charlotte, Reload, Tarnished, Craw Dad, Footloose
8 min rounds, EMOM
1.) Mike Tysons
Suicides
Jungle Boy Squats
2.) Froggers (Groiners)
Boy Bands
Angle Grinder
3.) V ups
Suicides
Bonnie Blaires
4.) Kick Throughs
Boy Bands
TXHRM
5.) Surfer Get Ups
Suicides
Smurf Jacks
COR, NOR, prayers to Illini and his family.
Alway an Honor
Always a Pleasure
~Stark
Everest
Ponzi
Stalker
Completed the Dead Rock Star
BB for the Birthday Bash 3/18/2023
PAX: Geppetto, Spaulding, Jennay, Huckleberry, Irish Hoss, Deliverance, Phat Thor, Raven, Tarnished, Coconut (Q)
YHC turns 45 Tomorrow, so it’s a 45 themed Legstravaganza (Credit Raven for the new term!)
Warm-O-Rama with a jogged lap of the parking lot, motivators and some introductory cadence of Belshazzar, Raggedy Anne, and some monkey humpers.
THANG:
Run to the far light post and do 5 monkey humpers, then run back to start.
Perform 45 reps.
Repeato through all exercises.
Belshazzars
Imperial Squat Walkers
Raggedy Anne (2 is 1)
Toe raises
Heel raises
Pickup 6 and another round of motivators
Then back to the THANG with
Duo Squats
Apollo Ohno (2 is 1)
Yob elgnuj (reverse jungle boi)
Finished with No Surrenders IC (45)
CoT—COR, NOR
Deliverance 6
Honored and overjoyed to spend my BIRTHDAY beatdown with these fine and fun HIMs.
Leadership Ruck 3/18/2023
“Green with Envy”
YHC lead a ruck to the river and back, where we discussed envy or the “comparison trap”. Good discussion on how to fight letting envy deter you from the path you belong on. Tangents included who had the best vision (Phat Thor), being replaced by service dogs, Dad jokes, and Raven’s hearing loss.
Q: Lego
PAX:
Jennay
Deliverance
Raven
Phat Thor
Pax: Armstrong, Deliverance, Fallout Boy, Go Fish, Raven (Q)
3 mile Ruck around the park with the edition of a 30 lb. sand bag, passed among the crew like a sack of potatoes.
No leprechaun sitings, but plenty of shenanigans on this St. Patty’s Day Eve Ruck.
Pax: Deliverance, Fallout Boy, Go Fish, Armstrong (Q)
3 mile loop of Pearson Park.
2 Rucks – 1st Leg of Leftover Guiness Ruckm and the Pre ruck
Pre ruck: Fat Amy, Snake Bite, Viper, Waldo, Rudy (q)
1st Leg: Cobra Commander, Wilson, Bourbon, Lonzo, Doubtifire, Meatloaf, Isosceles, Reload, Footloose, Runt, The Situation, Cinnamons, Hannibal, Mercy (q)
Starting at 0500, we stepped off from downtown maumee and cut through Sidecut, headed toward the Battlefield. Joined by 4 F3 Toledo PAX, we rucked in 2 lines, and changed partners frequently. It was dark and cold, but a path we have taken many times. We met up with the pre-ruck PAX a little ahead of schedule, and took some extra steps at the battlefield to make most of our time. We did over 5 miles on the first leg.
COT, Meatloaf was 6
Final leg – Leftover Guinness ruck
PAX: Cobra Commander, Doubtfire, The Situation, Meatloaf, Footloose, Bourbon, Wild Spray, Hannibal, Wilson, Lonzo, Reload, Mercy (q), Isosceles
After the beatdown, we took 5 minutes then started back up. The wind was the worst it had been, and we sped toward the woods, the same way we came up. We were fortunate to see Tupac twice, since he is training for his marathon. We made it back, and had 12+ miles on the day – running and rucking combined.
COT, Bourbon 6
St Pattys Day Celebration with Irish Car Bombs!
F3 Mission, 5 principles
Warmup SSH and mosey to shelter house
Paired up and performed BOMBS challenge
One partner exercised while other ran to water tower and back. Compete all reps as a pair.
Blockee x50
Overhead block press x75
Merkin Jacks x100
Benchee x125
Squats with block x150
Finished with 15 Jackass Burpees (burpee with a donkey kick)
Waldo wore a kilt – not sure if there was anything underneath 🤷🏼♂️
Q: Fat Amy
PAX: Manchester, Stark, GMO, Irish Hoss (6), Waldo, Doubtfire, Viper, Snakebite, Reload
3-20 Beatdown
5:30 am
Reload
Fat Amy
Rudy
Manchester
GMO
Clifford the Big Red Dog
Doubtfire
Waldo
Vespa
Warm up
Side Straddle Hops
Arm circles
Mosey
3-2-1 workout
1 minute intervals
3 Strength exercises
2 Cardio Exercises
1 minute Abs
5 rounds
Exercises included: block curls, block presses, bend over rows, Lt Dans, lunges, squats, air presses, merkins, burpees, block merkins, jump rope, mosey, bicycle kicks, LBC, and planks.
6- Clifford the Big Red Dog-
Prayer requests: Doubtfire fathers knee issues, Lonzo dad recovering from stroke, Brungards son. Praise for Fat Amy’s sons heart murmur a non issue.
It was a SUPER DUPER easy morning…there is NO soreness at all(wink wink)
Workout: Rocking the Suburbs(Listening to the album)
AO: Foundry
QIC: Phat Thor
The 6: Meatloaf
PAX: Phat Thor, Woodstock, One Man Band, Meatloaf
Mission, Principles and Disclaimer given
Warm up:
Windmills
SSH
Mosey around the track
The Thang:
We did 5 reps of each exercise then ran a lap. Added 5 more every time we got back
Goblet Squats
Curls
Shoulder Press
Curl to Press
Squat Thrust
Clean and Press
Captain Thors
Announcements:
Grow Ruck, and CSAUP in April
Prayers:
For men all over
BB for the Gauntlet 3/20/23
PAX: Jennay, Spaulding, Guardian, Madden, Tarnished, Irish Hoss, Huckleberry, Peach, Baretta, Lego, Van Gogh, Coconut (Q)
Throwing down the gauntlet:
Intro–Mission and core principles, disclaimer
Warm-o-rama: Motivator from 10 and mosey to the soccer field where workout is staged.
THANG: A and B stations on opposite sides of the field. Perform set1 at A and run around the field to B, perform set1 at B. Complete the circuit by either running the rest of the trail around to A, or bear-crawling across the field (must do one bear crawl during the workout.
1: A–50 merkins, B–50 puddin’ scoops (1 is 1)
2: A–50 wide merkins, B–50 moroccan night clubs (2 is 1)
3: A–50 diamond merkins, B–50 crab cakes (1 is 1)
4: A–50 archer merkins, B–150 Air presses.
Mosey back to the shovel flag.
COR, NOR–Van Gogh 6.
Coffeeteria after.
Honored and humbled to lead. TAPs for Jennay’s foot surgery.
Work like Coco Works
3/20/23
The Nest
PAX:
Go fish
Fallout Boy
Deliverance
Pinto
Armstrong
Squire
Raven – Q
The Thang:
Warm-up we jogged a lap around the parking lot.
THEN!! into a round of MOTIVATORS!! (Motivators could be becoming a PAX favorite at the Nest.)
Round was as follows:
-40 reps each
-Merkins
-Jungle Boi Squats
-Imperial Squat Walkers
-Big Boi Sit-ups
-Skaters (2 is 1)
After 40 of each exercise, we ran to the curb (approx 200 ft) and completed 5 Monkey Humpers.
Spreadsheets from the Gloom:
I have no shame in admitting that I completely ripped off this workout from Coconut. Same format, I changed a few exercises & rep count. Coco did this BD for his Bday Bash this past weekend 3/18/23.
It was a great chilly Spring morning. I’m completely grateful for this group of men we have out here in Oregon, OH. It is great to start each week off surrounded by this group of HIM, AYE!
We ended with:
COR
NOR
Announcements:
COT / BoM:
As always, it was a genuine honor to lead. I have been blessed by this group of HIM more than I can describe. AYE!
The Murph
5 core principles
mission statement
run
work
run
PAX list:
Footloose – Q
Rudy
Fat Amy
Lonzo
Lyman
Mercy
Doubtfire
Q: Meatloaf
PAX: Guardian, Manchester, Huffy, Solo, Huckleberry, Lego, Ten Pin
PT: bear crawl, plank, lunges, merkins, overhead press, overhead squats, hood park hill x3
Backblast for 3/21/23 Run @lower Necropolis
PAX: One Man Band, Waldo, Baretta, Landslide, Coconut(Q)
Intro–Mission and Core principles.
THANG: Ran across the bridge, down the towpath trail and into SideCut park. 20 reps EMOM on the sledding hill.
Ran back.
Finished with some ‘Penny Kicks’ and Broga stretching while waiting for the ruckers to return.
Coffeeteria after.
Blackjack workout
Welcome to F3- fitness, fellowship and faith
Mission- to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five core principles: always free, outdoors, open to all men, led by a member of the community, always ends in a circle of trust
You vs you workout- modify as needed
PAX- Crawdad, Guardian, Madden, Baretta, Oil Change, Peach (6), Irish Hoss, Ten Pin, Soda Pop (Q)
Work
Warmup
SSH IN CADENCE x21
WINDMILL IN CADENCE x21
Round 1
Start on end line- Perform 1 merkin
Run to other end line- perform 20 absolutions
Run back to start- perform 2 merkins
Run to other end- perform 19 absolutions
Continue process until performing 20 merkins on one side and 1 absolution on the other.
If you complete round 1- run once around the outside edge of tennis courts
Round 2
Start on end line- perform 1 LBC
Run to other end- Perform 20 reverse crunches (big boy sit up start position, lift knees to chest)
No one completed round 1
COT
Name a rama
Count a rama- 9
Six- Peach
Announcements- next Wednesday will have a passing of the flag for site Q
Prayers- Soda Pops dad and brother dealing with Parkinson’s and hernia pain respectively
AMEN!
Go into the day with renewed vigor and a skip to your step you wouldn’t have otherwise because you made the decision to workout today 😊
Pax: Raven, VanGogh
Q: VanGogh
Workout:
Mosey to picnic tables.
Station 1
20 step ups
50 LBCs
50 flutter kicks
50 bicycles
Station 2
4 40 yard sprints
25 imperial walkers
25 hillbilly walkers
40 mountain climbers
Station 3
Ran to and Up the hill
30 leg side lifts
30 leg kickbacks
30 leg lifts
30 hip thrusters
Run back down to picnic tables and repeato.
Tues 6:15p 321/23
Charmin Hustle!
Q – Charmin
PAX – Chanel, Chanel 2.0 (Mjolnir), Ponzi, Bonds
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Warm-up: (1min each)
1. Perfect stretch
2. Pigeon stretch
3. Back openers on knees
4. SSH – 20
5. Mobilize the Hips (leg outside hand) 2x 30 sec
• Squats – 5×25
• Jump squats 4×20
• Wide stance squat 4×25
• Jumping lunge (alt.) 4×15
• Alt. side lunge 4×15
• Ankle taps with toe tap skips
• Plank tuck jacks
• Squats into right lunges, squat, left lunge
• Crisscrosses into walk-out push up
• Reverse lunge into twist of knee that comes up
• Hold coupon, on toes, side step back and forth 2 steps
• Core stabilization – one leg, around the world with coupon (smooth controlled)
• One leg, knee comes up, press coupons, then reverse lunge
• Reverse lunge while holding coupon up, push up fast with leg
Triceps – 3 sets (20 reps each move, all on back)
1. Roll-backs press
2. Elbow out press
3. G- press (rotate out from chest)
Ab Challenge (repeat for 3min)
Right, Right, knee, knee, left, left, knee, knee, now kick, now kick, straight, straight, walk up, walk up
• Pike Push-ups
• Reverse Sit-ups
• Tricep push
• Plank forward and back on elbows
Did not get to
• 15 yds – Hold coupon straight out, drive knee up fast, step out
• Sit-up with feet together
• U jumps one leg (up, back, side, up, back, side)
Prayer Intentions – Bonds work, Bonds home situation, Ponzi’s Grandson Oliver, Charmin wife job search, Chanel’s Maverick wrestling season champion, Our economy & world peace
Always a pleasure and an honor!
Birthday Beatdown
PAX: Charlotte, Meatloaf, Casper, Rocketman, Mercy, Landslide, Gulliver, Woodstock, Fat Amy, Rudy, Lyman, Lonzo – Q
Warmups: Windmills, Motivators 7 count (the way it should be.)
The thang: Mosey to shelter house. Each PAX got to pull a popsicle stick that had a number on it, out of the birthday bag. The following exercises were numbered and each PAX had to complete 39 reps of each (for my 39th birthday) associated with the stick drawn. After all completed run a short distance and go to the next PAX. We skipped the run a few times. We also ended a few of the exercises when the first PAX got to 39.
Carolina dry docks
Flutter kicks
Air presses
Dips
Merkins
Lunges 1 is 1
Squats
Pull ups
Burpees
Lt. Dans
Pickle pounders
Monkey humpers
The key thing is we all finished together. 🤣
Lots of fun and dark humored mumble chatter. I blame that on Landslide. It slowed down with the counting.
COT, NOR
Landslide was the 6. He said he keeps coming out because of everyone else.
Prayers for Rudy’s family, my dad coming home from rehab, and those that are sick and suffering.
BRING A SHOVEL AND BLOCK
Mission Statement
5 Core Principles
Countorama
The Thang:
Complete reps of the following exercises with a block (some with a shovel and a block) then run the specified distance and back. All within a time limit.
With shovel: Overhead press
With shovel: (Underhanded) Curls
With shovel: (over-handed) Bent over rows
With shovel: Angle merkins
NO shovel: Around the world
NO shovel: Squats
Round 1: 5 reps
Rounds 2-10: 10 reps
NOTE: Timer needs some adjusting.
COT:
Countorama
Nameorama
6
FNG – none
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Lyman
Lonzo
Woodstock
One Man Band
Mercy
Charlotte
Gulliver
Rudy
Thursday Ruck – Mudhole
Pax: Armstrong, Deliverance, Pinto, Raven, Fallout Boy (Q)
3 loops (plus warm up loop) in the park with PT after each loop (23 muricans, 23 squats, 45 count plank hold)
Prayers for Luke and Greg
TGIF
Intro
Mission
5 core principles
Countarama
Warmup
Arm Circles IC 10
Windmills IC 10
Chain breakers IC 10
Motivators – 7
The thang:
T – Twenty one guns
21 minute amrap
21 merkins
21 box jumps/step ups
15 burpees
9 overhead press/dips
Run 400 m
G – Guantanamo
I – Individual Medley
EMOM 1:30
Exercises are Burpees, Merkins, Flutterkick, SSH. Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 flutter kicks 2:1, 5 SSH, start a new set every 1:30, add a rep until you get to 10 of each.
F – Failure to Launch
Countarama
Nameorama
6 – Rudy
Announcements
Ended in prayer
Pax
Q- Re-Load
Callahan
Mr Anderson
Fat Amy
Waldo
Manchester
Rudy
Clifford the Big Red Dog
Irish Hoss
Huckleberry
The Wall Backblast 3/23/23
A few sprinkles and some wet ground couldn’t deter 9 fine HIM from getting out into the spring-like gloom. The birds were chirping and the PAX were grumbling so we had to motivate ourselves to get some serious work in.
PAX: Tarnished, Spaulding, Stark, Hannibal, Ten Pin, Crawdad, Geppetto, Irish Hoss, Baretta
Coconut (QIC)
THANG:
Another Legstravaganza in the swamp.
Warm-o-Rama: Motivator (from 10), Monkey Humper IC (25)
Teams of 3 (and 4), complete 100 or 133 Step-ups (2 is 1) then move to the ramp.
– heel walks up the first leg of the ramp, turn the corner
– lunge walk up to the middle landing
– team elephant walk up to the top, toe raises for the 6
Motivator from 10, Monkey Humper IC (20), Penny Kicks IC, Apollo Ohno IC
Teams complete 100 air squats then make way back down the ramp
– Team elephant walk to the middle landing
– lunge walk to the corner
– heel walk to the bottom, step-ups for the 6
Close things out with some more Penny kicks and Monkey Humpers IC.
COT
Count-o-rama (10 men), Namo-o-Rama
Ten-pin 6.
Workout: Tour de Humper
AO: The Fortress
QIC: Phat Thor
The 6: Deliverance
PAX: Phat Thor, Deliverance, Callahan, Spaulding, Beretta, Guardian, Huffy, Tarnished, Stark, Irish Hoss, Casper, Peach, Raven
Mission, Principles and Disclaimer given
Warmup:
Cherry Pickers
Chainbreakers
SSH(increasing tempo)
Mosey over to the Shelter
Work: At the Shelter(Which was still wet)
20 of each: Merkins, BBS, Freddie Mercs, Mountain Climbers
Then run out to bench along path and do 50 Monkey Humpers. Run back to shelter. Each time you go farther out to the next bench.
BE DONE AT 6:20
Count-o-rama: 13 of us!
The Six: Deliverance
Announcements: GROW RUCK! Sign up!
Intentions: Mile High, Armstrong’s son, Spaulding’s friend(?) having a new baby really early
Prayer
Q: Callahan
Pax: Phat Thor, deliverance, raven, solo, Poe, Casper, tarnished, guardian.
PAX: Footloose, Mercy(q), Gulliver, Meatloaf, Lyman, Crawdad
We leadership rucked. Topic included choosing life or death, blessing or curse, and the sins of the fathers being revisited on future generations. Tough topic so early in am.
COT
Beatdown:
Rudy, Doubtfire, Footloose, Reload, The Situation, Wipers, Fat Amy, Waldo, isosceles, cinnamons, Hannibal, viper, snake bite, wild sprayer, cobra commander, meatloaf, runt, Wilson, Bourbon, Lonzo, mercy
GTE PT TEST. Broken into 2 laps 15 t merkins, 15 butterfly sit-ups. 2 laps 15 t merkins, 15 butterfly sit-ups. 2 laps 20 t merkins, 20 butterfly sit-ups. 2 laps.
Partner work. Encouraged pax to use ruck for merkins, burpees, squats, air press. While one partner did reps, other lung walked or bear crawled out.
COT
Mental Health WOD
Intro
Mission
5 core principles
Countarama
Warm up
Windmill IC 10
Chain breaker IC 10
Grass Pickers IC 10
SSH IC 20
The thang:
Middle Station (COT)
Round 1 = 2 Burpees (for a total of 8) Round 2 = 4 Burpees (for a total of 16) Round 3 = 8 Burpees (for a total of 32) Round 4 = 16 Burpees (for a total of 64)
(Double Burpee count each round, so Round 4 would be 16 burpees each time you come to the middle)
Station 1 (Free)
Round 1 – Hand Release Merkins x10 Round 2 – Add Clap Merkins x10 Round 3 – Add Toe Touch Merkins x10 Round 4 – Add Mike Tysons x10
Station 2 (All Men)
Round 1 – Shoulder Tap x15 (Double Count) Round 2 – Add Mountain Climbers x15 (Double Count) Round 3 – Add Peter Parkers x15 (Double Count) Round 4 – Add Donkey Kicks x15 (Double Count)
Station 3 (Held Outside)
Round 1 – Monkey Humpers x20 Round 2 – Add Bonny Blairs x20 (Single Count) Round 3 – Add Side Lunges x20 (Single Count) Round 4 – Add Jump Squats x20
Station 4 (Peer Led)
Round 1 – LBCs x25 Round 2 – Add Freddy Mercuries x25 (Double Count) Round 3 – Add Heels to Heaven x25 Round 4 – Add Superman x25
Modify as necessary. Need a longer workout? Repeat Round 4 until you’ve filled the time. Add a few minutes of Mary at the end..
__
Here are some statistics regarding mental health and its effects on our community, especially for men. During the First Round, the Q will read two statistics at the middle station each time the PAX comes back to do burpees.
1. Although men are marginally less likely than women to develop a significant mental illness during their lifetimes, about 1 in 2 men will have a diagnosable disorder at some point in their lifetimes.
2. Men are about 2x less likely than women to seek help if problems do occur.
3. Almost 50% of men feel that they are struggling more than they admit to people in their life.
4. Depression looks significantly different in men than in women… Women tend to present as sad and withdrawn, while men tend to present as irritable and angry.
5. Men are 2-3x more likely to abuse substances in an attempt to manage their mental health, which often leads to other health problems.
6. Suicide rates in men have been steadily increasing over the past 20 years, and at present, men are 4x more likely than women to die by suicide, and this risk increases with age.
7. Therapists that specialize in working with men often use different strategies to make therapy feel more approachable… therapy doesn’t have to look like sitting in an office and crying about your feelings!
8. Therapists have historically done a pretty crappy job of helping men, though things are slowly changing. Men often go to therapy at the urging of a loved one, but men tend to drop out of therapy sooner than women because they find it unhelpful. This is a legitimate problem, and you’re not crazy if you’ve tried therapy before and it wasn’t helpful for you! If you’re thinking about reaching out to a therapist, consider finding one that has specific expertise in working with men. (from Giles, who is a therapist and can offer this opinion form a place of experience).
Countarama
Nameorama
6 – Manchester
Named FNG “Organic” because he was EH’d by GMO and does some organic farming.
Announcements
Ended prayer
Pax
Q – Re-Load
Viper
Snake Bite
Clifford the Big Red Dog
Mr Anderson
Manchester
FNG – Organic
3/27/23 Mental Health WOD
Across 4 AO’s, the MEN of F3 Black Swamp
joined in unison for a beatdown that not only brought awareness to men’s mental health but also tested your mental strength!
Q: Guardian
Pax: Peach, Crawdad, Phat Thor, Lego, Van Gogh, Hannibal, Bourbon, Huckleberry, Irish Hoss, Guardian
Warmarama in cadence:
SSH
Imperial walkers
Abe Vigodas
Grass Grabbers
Merkins
The Thang:
4 corners with a burpee center. 4 rounds at each station spread out at each corner of the parking lot. Mosey to station 1, do the work, mosey back to burpee center for 2 burpees after each round. Round 2, stack the first and second round together at each station and double up the burpee count each round as well (started with 2 burpees each trip for a total of 8 in the first round. Second round, 4 each time for a total of 16 and so on)….
COR
NOR
6- Van Gogh
COT
Backblast – March 27, 2023
AO: The Nest – Fassett Jr High – Oregon, OH
PAX: Raven, Deliverance, Geppetto, Fall Out Boy
Workout: Mental Battle WOD 2023
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”:
This workout is inspired by the 5 Core Principles of F3:
Warm Up – In Cadence
Side Straddle Hops
Imperial Walkers
Windmills
The Layout for the Workout:
In a field or large parking lot, create a box with five markers where the center marker is fifty meters (54 yards) from each of the four markers used to make the corners. Each of the four corners will be a specific station.
Starting in the middle, run to Station 1, do the exercise, then run back to middle, do burpees, then run to Station 2, do that exercise, then run back to middle, burpees, and so on. Once you’ve gone to all 4 stations with burpees in between, that round is over and you’ll progress to the next round. Add an exercise at each station each round.
For example: during round 3, at Station 1, you’ll do ten hand release merkins, ten clap merkins, and ten toe tap merkins, then run to the middle, do eight burpees, go to Station 2 and do the three exercises there, etc.
1 round= 1 trip to all 4 stations, coming back to the middle in between
***For the First Round Only***
For the first round, keep the PAX together. The Q will read two of the statistics about mental health (below) each time you come to the middle to do burpees. After that, progress through the other three rounds of the workout.
Middle Station (COT)
Round 1 = 2 Burpees (for a total of 8)
Round 2 = 4 Burpees (for a total of 16)
Round 3 = 8 Burpees (for a total of 32)
Round 4 = 16 Burpees (for a total of 64)
(Double Burpee count each round, so Round 4 would be 16 burpees each time you come to the middle)
Station 1 (Free)
Round 1 – Hand Release Merkins x10
Round 2 – Add Diamond Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10
Station 2 (All Men)
Round 1 – Shoulder Tap x15 (Double Count)
Round 2 – Add Mountain Climbers x15 (Double Count)
Round 3 – Add Peter Parkers x15 (Double Count)
Round 4 – Add Donkey Kicks x15 (Double Count)
Station 3 (Held Outside)
Round 1 – Monkey Humpers x20
Round 2 – Add Bonny Blairs x20 (Single Count)
Round 3 – Add Side Lunges x20 (Single Count)
Round 4 – Add Jump Squats x20
Station 4 (Peer Led)
Round 1 – LBCs x25
Round 2 – Add Freddy Mercurys x25 (Double Count)
Round 3 – Add Heels to Heaven x25
Round 4 – Add Superman 25X
Modify as necessary.
__
Here are some statistics regarding mental health and its effects on our community, especially for men.
1. Although men are marginally less likely than women to develop a significant mental illness during their lifetimes, about 1 in 2 men will have a diagnosable disorder at some point in their lifetimes.
2. Men are about 2x less likely than women to seek help if problems do occur.
3. Almost 50% of men feel that they are struggling more than they admit to people in their life.
4. Depression looks significantly different in men than in women… Women tend to present as sad and withdrawn, while men tend to present as irritable and angry.
5. Men are 2-3x more likely to abuse substances in an attempt to manage their mental health, which often leads to other health problems.
6. Suicide rates in men have been steadily increasing over the past 20 years, and at present, men are 4x more likely than women to die by suicide, and this risk increases with age.
7. Therapists that specialize in working with men often use different strategies to make therapy feel more approachable… therapy doesn’t have to look like sitting in an office and crying about your feelings!
8. Men tend to drop out of therapy sooner than women because they find it unhelpful. This is a legitimate problem.! If you’re thinking about reaching out to a therapist, consider finding one that has specific expertise in working with men. Start a mental health breakfast here in Oregon, talk mental health on rucks, Shieldlock’s, Whetstones, etc.
__
Ended with:
Count-O-Rama – Four
Name-O-Rama
The “Six”: Deliverance. Enjoyed the workout concept. Likes that F3 is structured so that men can be there to support each other.
Announcements – GTE37 in June
Ball of Man – Prayers for Armstrong and his son Luke. Prayers for Mile High and Flyover. Prayers for those men in our community dealing with mental health issues.
Spreadsheets from the Gloom: Low 40’s. Not much breeze. Wet from the overnight rain.
Playlist:
Help-Beatles
Unwell-Matchbox Twenty
Shake it Out-Florence and the Machine
Mad World-Tears for Fears
Jeremy-Pearl Jam
People Are Strange-The Doors
How To Save A Life-The Fray
Under Pressure-Queen and David Bowie
Taylor Swift-Shake It Off
Paint It Black-The Rolling Stones
The Middle-Jimmy Eat World
Backblast for the battlefield 3/25/23
PAX: Meatloaf, Mercy, Gulliver + TeamVest!, Footloose, Woodstock, Crawdad, Doubtfire, Lyman, Huckleberry, Fat Amy, Thai Guy, Coconut (QIC)
Moderate to more than moderate rainfall and about 38 degrees at 0630.
Warm-O-Rama
Overhead claps, Sun-gods, Moroccan night clubs IC to activate the shoulders, then a short mosey to the workout location, the one slightly covered bit of ground at the mall.
THANG: 4 rounds of ‘sevens’ all based on plank exercises. Beginning at location A, perform 6 reps, then move to location B for 1 rep. Back to A for 5, and back to B for 2 and so on until completing 1 rep at A and 6 reps at B. Plank until 1/2 the group has finished, then take a mosey around the building before starting the next round.
Round 1–A: Mountain Climber (4 is 1), B: Crab Cake (2 is 1), Movement: sideways bear crawl.
–this was really the only round you could do without ever breaking (standing up). The flapjack into crab position for the crab cakes really helped.
Round 2–A: Peter Parker (2 is 1), B: Pickle Pounder, Movement: Bear Crawl/Crawl Bear.
–Pickle Pounders followed by crawl bear is a really effective combination for generating #Grumblechatter!
Round 3–A: Absolution, B: Tricep Dips, Movement: InchWorm, WormInch
–wtf
Round 4–A: Puddin Scoop (2 is 1), B: Kracken, Movement: Alligator Merkin
–seriously. Unfortunately, we ran low on time, so pax only got to complete the 6:1, and maybe the 5 puddin scoops before we had to call it to mosey back to the shovel flag for the COT.
Count-O-Rama, Name-O-Rama, Meatloaf 6.
guys got a lot better on a pretty nasty morning. The afterchat on GM was enough to make a Q smile real big.
Honored to lead.
coco
Backblast for the foundry 3/27/23
Mental Battle WOD for 2023
PAX: Woodstock, Landslide, Meatloaf, Footloose, One Man Band, Gulliver + TeamVest, Coconut (QIC).
Warm-O-Rama: SSH and Windmill IC
THANG
Starfish style workout, visiting 4 stations, and returning to the center after each for a quick dose of burpees. Each round, PAX repeated the previous exercises at a station, then added another one.
Round1: 10 HRM–2 burpees–15 shoulder taps–2 burpees–20 Monkey humpers–2 burpees–25 LBCs–2 burpees.
Round2: 10 HRM and 10 Clap Merkins–4b–15 STs and 15 Mtn. Climber–4b–20 MH and 20 Bonnie Blair–4b–25 LBC and 25 Freddie Mercury.
Round3: 10 HRM, 10 CM, 10 toe touch Merkinss–8b–15 STs, 15 MCs, 15 Peter Parkers–8b–20 MH, 20 BB, 20 side lunge–8b–25 LBC, 25 FM, 25 Heels to Heaven–8b
Round4: 10 HRM, 10 CM, 10 TTM, 10 Mike Tyson–16b–15 STs, 15 MCs, 15 PPs, 15 Donkey Kicks–16b–20 MH, 20 BB, 20 SL, 20 Jump Squats–16b–25 LBC, 25 FM, 25 H2H, 25 Superman–16b
Stations were placed 50m from the center point, so each round also included 400m of running. Nobody finished, but the fastholes got to the end of the legs in round 4.
Some stats about men’s mental health were sprinkled into the burpee station in round 1–highlighting how normal it is for Men to crave/need/benefit from mental health support.
COT: COR/NOR, One Man Band was the 6. We borrowed an idea from F3 Princeton–delivered by Crawdad and let every man in the COT say something brief about what’s on his mind. Sharing was shared, and much good discussion followed during Mental Health Coffeeteria.
Honored to lead today.
Q: Smokey
PAX: fat Amy, Hannibal, lonzo, Manchester, doubtfire, GMO, re-load, rudy, Cinnamon, Clifford the big red dog.
The Thang
Blocks a lot
Rifle carry to play ground and back
Block line 1
While passing the Block down the line we did 1 curl, 1 Calf raise, 1 overhead press, 1 behind head curl, 1 squat. We did this down and back with 14 blocks.
Rifle carry to play ground and back
Block line 2 (on your back)
While passing the Block down the line we did 1 press, 1 leg lift, 1 hello dolly, 1 over head, 1 down to your feet, 1 bicycle. We did this down and back with 14 blocks
Rifle carry to play ground and back.
It’s always an honor to lead these guys
Q: Smokey
PAX: fat Amy, irish hoss, lonzo, Manchester, doubtfire, waldo, re-load, rudy, snake bite, viper.
The Thang
Snow ball fight
A good old fashioned snow ball fight where you had to do some exercises when you got hit by a snow ball
It’s always an honor to lead these guys
Q: Smokey
PAX: fat Amy, woodstock, lyman, Crawdad, doubtfire, gulliver, re-load, runt, snake bite, viper, Guinevere, orange kill, Dr. Banner.
The Thang
Did music with Exercises. For certain words don’t remember songs or exercises.
It’s always an honor to lead these guys
Backblast – March 28, 2023
AO: MC2 – Monclova Community Center/Keener Park – Monclova, OH
PAX: Lonzo, Viper, Geppetto, Manchester, Footloose
Workout: The Murph
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”: Run to Keener – 100 Pull Ups, 200 Merkins, 300 Squats – Run back. YHC rucked to Keener and back.
Ended with:
Count-O-Rama – Five
Name-O-Rama
The “Six”: Manchester – EH’d by Doubtfire, got his name because he was wearing a rival soccer team hat his 1st workout. Enjoys the support from the group.
Announcements – CSAUP events are being planned to help train for GTE38.
Ball of Man – Prayers for Lonzo’s dad. Prayers for Footloose’s kids as they will be flying w/o parents. Prayers for the families and communities in Nashville affected by the recent school shooting.
Spreadsheets from the Gloom: Mid 30’s. Foggy. Great to lead at MC2.
3/29/23 – Vietnam Veterans Day Beatdown
Paying tribute to all our military veterans especially those that served the 🇺🇸 in Vietnam. 🍻 to my Dad!
Pax: Nitrous, Beretta, Isosceles, Irish Hoss, Geppetto, Casper, Bourbon, Lonzo, Crawdad, Ten Pin, Soda Pop, Guardian
Q – Guardian
Work was done under vest or ruck sack!
Warm up with a lap around the stone path
The work:
50 SSH
40 merkins
25 mtn climbers
25 burpees
10 dive bombers
25 leg lifts
20 squats
25 Freddie Merc’s
25 Dips
Repeato!
COR
NOR
6- Bourbon
COT
Passing of the site Q flag from Soda Pop to Guardian. I’ll do my best to lead by example and with honor! 👊🏼🇺🇸
Ruck + PT
PT = 15 Inperial Walk Squats, 15 Kettle Ruck Swings, 10 Overhead Presses,
15 Ruck Curls, and Indian Wall Sits Across the Maumee Bridge.
PAX (RUCK):
Irish Hoss
Woodstock
Huckleberry
Casper
Guardian
Meatloaf
Ten Pins
Huffy(Q)
PAX (RUN):
Landslide
Berretta
Coconut
Van Gogh
Nitrous (Q)
Beatdown at The Yard – Another Huffy Production
PAX: Raven, Huffy (Q)
F3 Stands for: Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
We warmed up with Side Straddle Hops, Imperial Walk Squats, High Knees, Butt Kicks and Cariocas.
The Beatdown:
Round 1
-Station1
25 Incline Merkins
25 Decline Merkins
-Station 2
2- 40 Yard Sprints
25 Calf Raise Jump Squats
-Station 3
25 American Hammers
15 Imperial Walk Squats
Round 2
-Station 1
25 Basketball Merkins
25 Dips
-Station 2
2 – 40 Yard Huffy Hooptie Push
25 Heisman Lateral Jumps
-Station 3
20 Big Boy Sit-ups with Progressive Count Shoulder Presses
Ended in the COT
Date: 3/28/2022
Location: The Commons (Levis Commons)
Theme: BOOMBOX BEATDOWN
F3
• Fitness Fellowship Faith
Mission:
• To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors
4. It’s always led in a rotating fashion by the men of F3 – no professional training, you vs. you, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama):
• 6 PAX
• Q: Jay “Thai Guy” Solarik
The Thang:
• Theme: Boombox Beatdown
• Workouts in cadence to songs
The Warm Up:
Motivators to jump around
• Side straddle hops broken down from 10 to 1.
The Fun Stuff
• Group chose a body part (1-4 below) and we did a workout to a song for that body part.
1. Upper body
2. Lower body
3. Core
4. Full body
• Upper body Exercise: pushups / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) push-up
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds
• Core Exercise: crunches, hold crunch in plank position.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, hold crunch in plank. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
• Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Break – 10 seconds
• Full body Exercise: Burpees and Side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do Side straddle hops.
Break – 10 seconds
• Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing everyone’s feet down then the next person goes and so on until the song ends.
Break – 10 seconds
• Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.
The Cool Down
Tug of war
• Split into 2 teams and did tug of war competition
• Team 1: Huckleberry, Patriot, Everest
• Team 2: Thai Guy, Nimbus, Ponzi
• Teams ran around the short loop in-between rounds
• Each team voted someone off from the other team
• Team 2 won both rounds
COR
• 6
NOR
1. Q: @Jay “Thai Guy” Solarik
2. @Rick “Huckleberry” Theilen
3. @Brian “Ponzi” Coil
4. @Paul “Everest” Petrillo
5. @Rey “Patriot” Gamboa
6. @Marius ”Nimbus” Paulikas
Six
• @Brian “Ponzi” Coil
COT (circle of trust)
Announcements Habitat – Let Huckleberry know if you want to sign up
• Grow Ruck – Sign up!
• Prayers for Bluto / health, Nashville victims and family, first responders, anything the PAX didn’t share who might want or need a prayer
Lyman
Rocket man
Gulliver
Clifford the. Big Red Dog
Stalker
Against The Wind
1. Motivators
2. 5 Side Plank with Rotation (Free arm goes from sky to under you)
3. 10 Spiderman Plank (similar to mountain climbers, but from elbows)
4. 15 Merkins
5. 20 Jump squats
6. 25 Plank to Downward Dog
7. 30 Bird Dogs W/knee elbow touch
8. 35 Wipers
9. 40 Flutter kicks
10. 45 X factors
11. 50 LBCs
12. Planks high, low, side and Crab
Pax: Stark, Hannibal, Coconut, Oil Change, Spaulding, Manchester, Peach, Tarnish, Ten Pin, Irish Hoss, Casper, Crawdad, Woodstock
QiC Woodstock
Warm up ssh, windmills, burpees
3 pyramids:
Legs – box jumps, squats, lunges
Move: stairs
Chest – hr merkins, shoulder taps, plyo merkins
Move: laps
Core – lbc, plank jack, mtn climber
Move: ramps
Up the pyramid (1 rep each, 2 reps each, 3 reps, etc) for 4 minutes.
Move for 1:30
Down the pyramid from your top level (4:00 cap)
Move for 1:30
Rotate
Ten Pin was the 6.
Q: Meatloaf
PAX: Clifford the Big Red Dog, Lyman, Gulliver, Charolette
Stations: 2min w/ 10 sec rest
Pull Ups
Burpees
Dips
Squat Thrusters
Diamond Merkins
American Hammers
Ending Cadance work:
Air Presses
Flutter Kicks
Butterfly Sit Ups
Pax = Deliverance, Fallout Boy, Go Fish, Raven (Q)
The loop was conquered, with the last quarter mile or so jogged in to make up for lost time.
PAX:
Q: Hannibal
GMO
Viper
Manchester
Re-Load
Irish Hoss
Snakebite
Clifford the Big Red Dog
Welcome, Mission, Principles
32 – Curls
16 – Thrusters
8 – Merkins
4 – Lunges
2 – Manmakers
1 – Run to cone and back
2 – Manmakers
4 – Squats
8 – Offset Merkins
16 – Block Swings
32 – Leg Lifts
when you finish you turn around and go back, in hindsight 32 leg lifts after doing 32 leg lifts for 64 in a row is not fun. Same with the Curls.
guys were on the 5th or 6th time through when I called time.
Snakebite the 6
April challenge of rucking, and ruck burpees, Manchester said he is holding out so he doesn’t peak too early. CSAUP on April 15th. Sign up for GrowRuck.
Prayers for all traveling for spring break, our first responders, and servicemen.
Just 2 tonight,
Ponzi
Stalker
Stalker and Ponzi
Ruck:
PAX: Oil Change, Lonzo, LEGO, Casper (Q)
Talked about when we felt foolish in honor of April Fools Day. Casper miscounted streets and the PAX has to hurry back for the beatdown. Then YHC felt foolish again. All in all it was a good da
Workout: Viking Berserker
AO: Fortress
QIC: Phat Thor
The 6: Hannibal
PAX: Phat Thor, Huckleberry, Bourbon, Lonzo, Hannibal, Spaulding, Baretta, Casper, Jennay, Stark
Mission, Principles and Disclaimer given
Warmup:
High Knees across Parking Lot
Butt Kickers back
Slow Squats
Potato pickers
Windmills
Chain breakers
SSH IC – sped up
Arm Burners
Mosey over to school Parking Lot(ran about .5 miles)
The Thang: Berserker Workout
Partner up
If over at playground: 1 person runs over to playground and does 5 Aussie Merkins
Other team member does the work(100 per team)
Log squats(squat with log behind you)
Dips
Axe-Chop: with shovel or wood
Log clean and press
Burpee log jump
Staggered Merkin(use log on one hand)
Log Throw
LBCL(LBC with a log)
Berserker Bunnies(Murder bunny but with a log)
Loggers (Burpee but with a Log)
Log Circles if time
BE DONE AT 6:25
C-O-R & N-O-R
The Six: Hannibal had a great share
Announcements: Grow ruck, help carry playground next week for the beatdown, CSAUP in 2 weekends
Intentions: Mile High, Cobras Family, recovery for Jennay
Prayer
Ladder Ball
Welcome/Mission
5 Core Principles
Countorama
Beatdown explanation/Exercise demo(s)
Ladder
3-6-9-12
Ladder sprint, then do the reps at each cone of the exercise for that round. Sprint to cone 1, then do 3 reps. Sprint back to start. Sprint to cone 2, do 6 reps, sprint to cone 1 and do 3 reps. Sprint back to start. Continue this to cone 3 (9 reps) and cone 4 (12 reps). Wind sprints after each exercise.
WARM-UP:
Mosey up and down the ladder
EXERCISES: ALL WITH A BASKETBALL
1. Side lunge jump squat
WIND SPRINTS
2. BB sit ups (3-pointers). Ball over your head. Come up to a sit-up then touch ground on left then back down. Next sit-up ball touched between legs. Next sit-up ball touch right side
WIND SPRINTS
3. Decline merkin with feet on the ball
WIND SPRINTS
4. Boy Bands
WIND SPRINTS
5. Mountain Climbers (2:1)
WIND SPRINTS
6. Flutter Kicks
WIND SPRINTS
7. Lunges
WIND SPRINTS
COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
One Man Band
Woodstock
Meatloaf
Mercy
Lyman
PAX: Casper, Fossil, Guardian, Irish Hoss, Peach, VanGogh
Q: VanGogh
The workout:
Murph
COT: 6: Peach
4/3/23
“Back” to work
Intro / mission/ core principles
Countarama
Warm up:
Windmills IC x10
100 circle Merkin
Mosey to bball courts
The Thang:
Seven stations to rotate through
1. Pull ups palms out
2. Pull ups palms in
3. One arm block rows palms out
4. Block shrugs
5. One arm block rows palms in
6. Weighted sled pull
7. Run to cones
Reps were 4,6,8,10,12 ect…
Return mosey to Camelot
Countarama
6 Re-Load
Announcement and prayer request
COT
PAX:
GMO ( Q )
Organic
Cinnamons
Smokey
Manchester
Fat Amy
Re-Load *6
Doubtfire
Viper
Snakebite
Q – Jennay
Pax – Fossil, Jennay, Beretta, Landslide, Nitrous
AO – Lower Necropolis
Opening – Ruck Q Huffy opened up with mission and core principals.
Thang – Pax were challenged to run to the Davis Overlook and complete as many hill runs as they could for time. Jennay got off easy nursing a surgery and was on a bike.
Close – Closed with COR, NOR, and COT
Q: Chanel
PAX: Ponzi, Houdini, Tai Guy, Ten Pin, Huckleberry, Mjolnir
Corner 1: 36 Reps
Round 1: Merkins
Round 2: Squats
Round 3: Side Straddle Hops- 2 is 1
Round 4: Bonnie Blairs- 2 is 1
Corner 2: 32 Reps
Round 1: Burpees
Round 2: American Hammers- 2 is 1
Round 3: Imperial Walker- 2 is 1
Round 4: Big Boy Situps
Corner 3: 39 Reps
Round 1: Jump Squat
Round 2: Lieutenant Dan’s- 3 is 1
Round 3: Hand Release Merkins
Round 4: LBC’s
Corner 4: 22
Round 1: Burpees
Round 2: Merkins
Round 3: Burpees
Round 4: Merkins
Marcy Playground
Mission statement
5 Core Principles
Countorama
Warm up: brief mosey/demo of exercises
The Thang:
We rotate through a variety of stations and do reps of each exercises that start at 10 and decrease by 1 each round. round 1 – 10 reps round 2 – 9 reps , etc…. 5 burpees every 5 minutes as well.
EXERCISES:
Decline Merkins
Dips
Duck Walk from pavilion to path
Box cutters
Mosey around path to other side of pavilion
Baryshnakov squats
Mike Tysons
Bearcrawl back to pavilion
Pull ups
COT:
Countorama
Nameorama
6 – Montoya
Announcements
Prayer
PAX LIST:
Footloose – Q
Charlotte
Rudy
Gulliver
Lonzo
Meatloaf
Montoya
Mercy
Blue Razor
Woodstock
Rocket Man
Lyman
Speed Ruck! No Coupons!!
PAX: Huckleberry, Malware, Gulliver, Ten Pin, Meatloaf, Huffy (Q)
3 mile Ruck around the Sidecut Loop.
Nice work gents!!
The Ruck at The Yard BB
Welcome
Mission
Principles
Pax
Raven
Van Gogh
Hazmat
Flo (Q)
The Thang
Rucked 2.4 miles with some elevation change every 10-12 minutes using the Yard’s topography.
COT
NOR
Six was Raven
Announcements
Thoughts & Prayers
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Nitrous, Guardian, Stark, Spaulding, Huckleberry, Oil Change, Ten Pin, Casper, Lyman (QIC)
Warmup: 10-to-1 Motivators, 10 reps of Windmills
The Thang: Three Little Steps
We had three stations (bottom of the steps, mid way up, and top of the steps) were we did two exercises in 6 or 8 rep cadence, then repeato (total four sets of two exercises). Started at bottom with Arm/Back exercises, then ran up steps to do Leg exercises on the landing in the middle, ran to the top to do Core exercises. Ran all the way back to the bottom by z following the ramp. Then started over with different leg, core, and arm/back exercises. Kept moving til time ran out. Here’s some of the exercises we did, but they were called out on the fly so I may be forgetting some.
Squats
Bonnie Blairs
Baryshnikov Squats
Alternating One Leg Squats
Plank Jacks
Mountain Climbers
Freddy Mercuries
Bonnie Blairs
LBCs
Rosalitas
Flutterkicks
Big Boi Sit-ups
Merkins
Incline Merkins
Carolina Dry Docks
Mike Tysons
Tricep dips
Superman Pull-backs
T Supermans
Overhead hand claps
Countorama (9)
Name-O-Rama
The Six was Oil Change
Announcements
Ended in short prayer
Thanks for the eight who joined me, honored to lead!
Lyman
Welcome
F3 Mission and Core Principles
Disclaimer
I wanted to do the same beatdown as Wallbridge Park F3 Toledo’s newest AO opening today, but after tossing and turning about the prospect of 60 burpee’s I made it my own. It was hard, there was an equal amount of grumble and mumblechatter, all got better!
PAX: Lonzo, Rudy, Landslide, Charolette, Meatloaf, Woodstock, Footloose, Bear, Gulliver
Q: Gulliver
Warmup:
Little baby arm circles
The Thang:
o PAX form a circle. Start with one PAX who rolls both dice one at a time. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 (for most except exercises)
o For example: PAX rolls 1 and 3 = exercise #1 for 30 reps (3 reps x 10 multiplier)….mostly
o We quickly implemented the rule of no back to back exercises, but lady luck still favored 1 and 5
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Safety City Run (X1 only)
Exercise 4: Flutter Kicks (2=1)
Exercise 5: Burpees (X5)
Exercise 6: Big Boy Sit Ups & LBC’s (Total # divided by two)
Count-o-Rama
Name-o-Rama
The Six (Woodstock, who seems to always be the 6 when I Q)
Announcements
Prayer
Block Ball – The Beatdown
PAX: Barretta, Irish Hoss, Guardian, Peach, Stark, Nitrous, Huffy (Q)
F3 stands for: Fitness, Fellowship, & Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts (Beatdowns):
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The You Against You Disclaimer
The Warm Up: 15 Side Straddle Hops, Butt Kicks, High Knees, Cariocas.
The Beatdown: Draw a ball. It has a number and letter, the number is the station you run to and the letter designates the exercise at the station. We slit up into 2 teams and got busy!
Station #1
A Cariocas 1 Round Trip
B Sprints 1 Round Trips
C Indian Run Around the Stations 1 Round Trip
Station #2
A Merkins 30 Reps
B Pivot Jump Shots 30 Reps
C Imperial Walk Squats (1 is 1) 30 Reps
Station #3
A Murder Bunnies 1 Round Trip
B Curls 25 Reps
C Man Makers 10 Reps
Side Straddle Hops If Waiting for the Next Task.
We ended in the COT. Went through the Count-O-Rama / Name-O-Rama. Nitrous was the 6! Did announcements and Prayers. As always it is a Blessing and an honor to lead such a fine mob of HIMs!!
Pax: Armstrong, Go Fish, Raven, Deliverance (Q)
Completed the 3 mile loop, accompanied by Armstrong’s dog Macgyver.
Burpees with the ruck after for those in the April challenge.
Prayers for Luke.
Welcome to the Show
Warm up
Arm circles forward IC 10
Arm Circles backward IC 10
Windmill IC 10
Chain breaker IC 10
GTE prep
2 minute Hand Release T Merkins – Goal is 50
2 minute Butterfly Sit-ups – Goal is 50
The thang:
To commemorate Hank Aaron breaking 714 home runs on April 8, 1974 we attempted 715 reps or more per pair. We all achieved it and finished together.
Rounds w/partner goal is 48 rounds
3 Burpees
3 Block Curls
3 Block Squats
3 Block Press
3 burpees
Run the bases
COT
Countarama
Nameorama
6 – Lonzo
Announcements
Ended in prayer
Pax
Q – Re-Load
Lonzo
Footloose
Rudy
Viper
Snake Bite
Charlotte
Cinnamons
Mercy
Gulliver
Just a ruck
Intro
Mission
5 core principles
Countarama
We rucked 3 miles and did 30 ruck burpees for the April challenge
COT
Hi
Nameorama
6 – Party On
Announcements
Ended in prayer
Pax
Q – Re-Load
Lonzo
Footloose
Rudy
Viper
Snake Bite
Cinnamons
Party On
Gulliver
Spring Thing @ La Biblioteka 04/06/2023
Pax: Ponzi(Q) and Everest
Mission and Core Principles
Warmup: Windmills and Motivators and Mosey around the library
25 Imperial Walkers, Squats, Merkens, LBCs, American Hammers, Mosey, repeato
COT
Leadership Ruck: The Comfort Crisis
Welcome
Mission
Principles
Pax
Deliverance
Meatloaf
Casper
Bourbon
Raven
Lego
Callahan
Doubtfire
Poe
Flo (Q)
Rucked 2 miles discussing Michael Easter’s book The Comfort Crisis.
COR
NOR
Six was Lego
Announcements
Thoughts and Prayers
Quotes from Michael Easter “The Comfort Crisis”:
…a radical new body of evidence shows that people are at their best—physically harder, mentally tougher, and spiritually sounder—after experiencing the same discomforts our early ancestors were exposed to every day. Scientists are finding that certain discomforts protect us from physical and psychological problems like obesity, heart disease, cancers, diabetes, depression, and anxiety, and even more fundamental issues like feeling a lack of meaning and purpose.
Finally, on June 29, 2007, boredom was pronounced dead, thanks to the iPhone. And so our imaginations and deep social connections went with it.
Continued:
“Western laziness.” It consists of cramming our lives with compulsive activity, so that there is no time at all to confront the real issues….If we look into our lives, we will see clearly how many unimportant tasks, so-called ‘responsibilities’ accumulate to fill them up….Going on as we do, obsessively trying to improve our conditions, can become an end in itself and a pointless distraction.
Ask any SF guy: Doing physically hard things is an enormous life hack. Do hard things and the rest of life gets easier and you appreciate it all the more.
We are living progressively sheltered, sterile, temperature-controlled, overfed, underchallenged, safety-netted lives.
Nothing great in life comes with complete assurance of success.
Flo’s Bait & Switch Beatdown 🎣
Welcome
Mission
Principles
Pax
Callahan
Beretta
Meatloaf
Stark
Doubtfire
Thumper (Kotter!)
Raven
Deliverance
Spaulding
Bourbon
Nitrous
Casper
Huckleberry
Peach
Flo (Q)
COR 15
Broke into five groups of 3 pax.
Ran single suicide (12 yards) to station 1 (flutter kicks 2is1& hammers 2is1) 20 reps each exercise. Back to starting line. Ran 24 yds to station 2 (merkins & monkey Humpers) 20 reps each. Ran back to start then 36 yds to station 3 (squats & lunges) then station 4 (imperial walkers & LBCs) then station 5 (swings & deadlifts) then station 6 (rows & curls). *REPEATO*
Until 7:20am then 2+ minute plank to finish the morning.
COR 15
NOR
Six was Beretta
Announcements GTE 37
Prayers
Great work and mumblechat! 🇺🇸⚔️🎣
Q: Callahan
Pax: “Armstrong” “Fallout Boy” “Deliverance” “Raven” Callahan.
Snake Bite VQ:
PAX: Viper, Re-Load, Footloose, Zebra, Nitrous, Organic, Behr, Landslide, Clifford the Big Red Dog, Rudy, GMO, Fat Amy, Waldo, Callahan, Manchester, Vespa, Lonzo, Mercy, Doubtfire, Snake Bite.
The Thang:
Opening / Mission Statement / Core Principles
Warm-Up
Mosey to the hill
“Soccer Roulette”
Mosey back
Count-a-rama / The “6” / Announcements / Prayer
Backblast
Forearm Frenzy
EMOM style beatdown
Q: Peach
PAX: Jennay, Guardian, Nitrous, Fossil, Irish Haus, Van Gogh, Peach
Warm up:
Mosey, windmills and squats
Beatdown:
EMOM – 4 pull ups every minute for 10 minutes. We completed 3 full rounds.
Work during the remaining minute:
Absolutions
Jungle boy
Windshield wipers
Peter parker
Flutter kicks
BBSU
Squats
Plank
Burpee
LBC
Announcements, 6 (Van gogh), prayer requests, ball of man.
Mostly Just a ruck
Van Gogh covered
Intro
Mission
5 core principles
We split from runners
Countarama
We rucked 3 miles on Side Cut Loop and did 20 ruck burpees for the April challenge
COT
Countarama
Nameorama
6 – Casper
Announcements
Ended in prayer
Pax
Q – Re-Load
Echo
Bourbon
Guardian
Huffy
Casper
Huckleberry
Woodstock
Mercy
PAX: Stark, Landslide, Fossil, Nitrous, One Man Band, Beretta, coconut, VanGogh
Q:VanGogh
Ran to FOD and back. Took time to pick up 6 where needed.
“All Aboard the Pain Train”
4/10/2023
Q: Doubtfire
Pax Present:
Rudy
Lyman
Clifford the Big Red Dog (CTBRD)
Snake Bite (2.0)
Silver Surfer (2.0)
Fat Amy
Organic
Manchester
Mercy
Cinnamons
Lego
Waldo
Echo (FNG)
Reload
Vespa
Slider (2.0)
GMO
Viper
Doubtfire (Q)
YHC brought this beatdown back from a visit to Myrtle Beach. The Oyster is a lovely AO located in Surfside Beach which is in the Grand Strand Region. I highly recommend posting at this AO if you’re ever in MB.
For this beatdown I placed 4 cones on the Wabash Cannonball trail starting at the Caboose parked near the town square. Each cone was placed at an interval of 50 meters away for a total of 200 meters. Pax would run to cone 1 and back then cone 2 and back then cone 3 and back, etc. Each time they returned to the first cone they performed 5 merkins. Each time they reached cone 2 they were to do 2 burpees, cone 3=four burpees, cone 4=eight burpees. In order to complete the Pain Train pax would have done 25 merkins and 60 burpees. I called it at 6:00, so we could mosey over to Veterans Memorial Park where we performed “Sevens”.
Pax performed a combined 7 reps each set in 1:6; 2:5, 3:4, 4:3, etc. fashion with a short run (50 meters) in between. The two exercises performed were box cutters and box jumps. (In support of the boxcars pulled by locomotives. )
Play list included the following train themed songs:
Homebound Train-Bon Jovi
Crazy Train-Ozzy
Downbound Train-The Boss
Drops of Jupiter-Train
Flay Over States-Jason Aldean
Last Train to Clarksville- The Monkeys
Midnight Train to GA-Gladys Knight and the Pips
Love Train- The Ojays
Long Train Runnin’- Doobie Bros.
Wabash Cannonball- Johnny Cash
Train Medley- Boxcar Willie
An honor to lead these fine men.
Welcomed FNG Randy “Echo” Pelc
Officially announced the Black Ops of Conrad Park coming up on 4/20!!
No BD at the Yard today 🙁
No BD at the Yard today 🙁
No BD at the Yard today 🙁
(12/29/22)
I don’t Remember the title of this DB
3/15/23
The Yard
PAX:
Huffy
Van Gogh
Raven – Q
The Thang:
I don’t have my Winke and forget the details, so, here goes…
We did I think 3 different exercises, sets of 20 (maybe 25) and then ran to the top of the hill on Hannum, repeated exercises and ran back down to end of “peer” by the river entrance to the marina.
Spreadsheets from the Gloom:
I remember the weather was somewhat mild. I always enjoy a BD with Huffy and VG. They are both great men!
We ended with:
COR
NOR
Announcements:
COT / BoM:
As always, it was a genuine honor to lead. AYE!
PAX: Huckleberry, Coconut, Meatloaf, Chubb’s, Landslide, Gulliver, Woodstock
QiC: Woodstock
E3MOM=2 ruck burpees
After completing each rep set run 1 lap
100 Squats (rotating through group, 2 is 1), rest of group holds squat).
100 angels – first 4 done.
100 Flutter Kicks – first 4 done
100 curls hold & rotate
100 monkey humpers hold & rotate (skipped lap)
100 merkins hold plank and rotate.
100 2 is 1 lunges – rotate
5 Years of F3
12/26/22
The Nest
PAX:
Huffy
Tupac
Bourbon
Deliverance
Fall Out Boy
Armstrong
Geppetto
Isosceles
FNG- David “Rubber Baby Buggy Bumpers” Adams
Raven – Q
The Thang:
We used “human counters” for this BD. We partnered up in 2s. The group repeated an exercise and chattered, while the “timers” counted reps. Then switched up.
Exercises were:
Burpees, Monkey Humpers, Squats, Lt. Dans, Merkins, Imperial Walkers, Absolutions, Nolan Ryans and Freddie Mercurys.
Counters did:
Flutter Kicks, Plank, BBSU, Supermans as well as the exercises above.
Spreadsheets from the Gloom:
December 26 is a very significant/special day for me. Not only is it my F3 anniversary, it is also my father’s birthday. The numbers of the reps in this BD were all significant in regards to the date and my father’s bday.
It was a great morning. It was great to see a few PAX travel out here to the Nest. Great crew, great day, great organization.
We ended with:
COR
NOR
Announcements:
COT / BoM:
As always, it was a genuine honor to lead. I have been blessed by this group of HIM more than I can describe. I am humbled & flattered on a regular basis.
AYE!
PAX: huffy, hazmat, Raven, VanGogh
Q: VanGogh
We rucked up the hill and then down to the river. At the river we did 3 ruck burpees.
COT
6: Hazmat
Q – Everest
PAX- Bonds, Nimbus, Thai Guy, Ponzi, Ten Pin,White Claw(visitor from SC!)
Pax: Viper, Meatloaf, Doubtfire, Rudy, Clifford the Big Red Dog, Lonzo, Irish Hoss
Q: Fat Amy
We did the Murph!
1.25 mile run to Keener
Pull ups, Push ups, squats
Run back
4 guys wore a weighted best – nice.
Lonzo was the 6
Prayers for AW schools and residents, working through current divisive topic
Junior High Girls Track Practice
PAX: Huckleberry, Footloose, Lonzo, Echo, Yahoo, Rudy (Q)
The Thang:
100 Moguls
90 Side Straddle Hops
80 American Hammers
70 Mountain Climbers
60 High Knees
50 Big Boy Sit-ups
40 Squats
30 Bonnie Blairs
20 Merkins
10 Burpees
A special shoutout to Yahoo for joining us from somewhere downrange in North Carolina.
Ruckin’ Around
4/13/23
Mudhole
PAX:
Van Gogh
Deliverance
Squire
Go Fish
Fallout Boy
Raven – Q
Began with 5 core principles & disclaimer.
Rucked to from parking lot, following trail southeast to the RR crossing and back. Hit the observation loop on the way back.
Finished in parking lot. Raven and VG completed 5 ruck burpees each.
NOR
COR
DONE!
As always and honor to lead and a joy to take part. Love this group of guys out here in Oregon.
Appreciate seeing Van Gogh making the trip out east!
Aye!!
Workout: Pull Workout
AO: Grantland
QIC: Phat Thor
The 6: Callahan
PAX: Phat Thor, Peach, Irish Hoss, Nitrous, Guardian, Callahan
Mission, Principles and Disclaimer given
Warmup:
Pull Work:
5 Pull Ups
10 Aussie Merkins
15 Front Raise
20 Pull Overs
25 Glute Bridge
30 Rows
35 Curls
40 Shrugs
Run across Parking Lot after each round
Abs:
American Hammers
Block LBC
Freddie Mercs
Workout: Push Workout
AO: The Wall
QIC: Phat Thor
The 6: Hannibal
PAX: Phat Thor, Hannibal, Guardian, Nitrous, Irish Hoss, Oil Change, Coconut, Peach,
Push Work:
5 Man Makers
10 Back Squats
15 Shoulder Press
20 Dips
25 Merkins
30 Monkey Humpers
35 Chest Press (2×1)
40 Calf Raises
Dry Docks
Run up the steps after each round
Abs:
LBC w/ coupon
American Hammers
Flutter Kicks w/ coupon
Leadership Ruck: Q 4.5 Failure
Welcome
Mission
Principles
Pax
Lego
Deliverance
Oil Change
Guardian
Flo (Q)
https://f3nation.com/failure-q4-5/
Rucked 2.25 miles discussing Failure as a necessary, expected and integral part of F3’s LDP (Leadership Development Process).
Honored to Q an important topic with four HIM (High Impact Men) of F3 Black Swamp! Aye! ⚔️
Ring Around the Mosey
Vespa and Slider Co-Q
(But really all Slider!!)
5:30 Slider lead off with the mission statement, 5 core principles, and countorama.
Mosey to the hill for warm ups, lead by Slider, in cadence- side straddle hops, imperial walkers, and chain breaker.
Mosey to station 1 where group did merkens, leg lifts, and jump squats in rounds of 5, 10, then 15 and finished holding plank.
Mosey to station 2 where group performed inch worm merkens and lieutenant dans to the count of 10: 1-9, 2-8, 3-7 etc…
Finished the station with wall sits on the police station wall 😂.
Mosey to 3rd and final station where Century Dual Circle Merk was attempted.
Two members of the PAX doing Merks in opposite directions, evens one way, odds the other to 100. Needs work and better explanation.
Mosey back to base for countorama (27!), nameorama, and 6
Doubtfire
Lonzo
Prime time
Manchester
Yahoo!
Irish Hoss * Six
Callahan
Smokey
Landslide
Organic
Reload
Clifford the big red dog
FNG- Rabil
Hannibal
Waldo
FNG- Goldwing
Stark
Huckleberry
Nitrous
Vespa
GMO
Mr Anderson
One Man Band
Viper
Snakebite
Footloose
Q- SLIDER
FNG Bryson Kieffer “Rabil”
FNG Chris Channey “Goldwing”
Unbelievably proud of Slider (at 12 years old) crushing his VQ and the 26 other members of the PAX for coming out and supporting!
Taxes beat down
PAX: Nimbus, Guardian, Jennay, Deliverance, Coconut, Doubtfire, Hannibal, Tarnished, Spaulding – Q
Warmup
Side straddle hops
Mountain climbers
Calf stretches
Chain breakers
Motivator start at 10
100 squats
Run a lap
10 up downs/ burpees
Motivator start at 9
90 LBCs
Run a lap
9 no surrenders
Motivator starting at 8
80 air presses
Run 2 laps
8 mike Tyson’s
Motivators starting at 7
70 lunges 1 is 1
Run 2 laps
7 gorilla squats
Motivator starting at 6
60 monkey humpers
Run 3 laps
6 absolutions
Motivator starting at 5
50 hill Billy’s
Run 3 laps
5 Lt. Dans
Q: Meatloaf
PAX: Landslide, Geppetto, Woodstock
Ruck Friendly Beatdown
10 Merkins
10 Squat Thrusters
10 Swings
10 Flutter Kicks 4:1
Lap around track
Attendees: Van Gogh / Spalding / Beretta / Guardian / Coconut / Peach / Lyman / Lego / Irish Hoss
Windy but great day as 9 men challenged themselves through the Mario Gauntlet – Mario was first released as a video game in 1985, so 80’s rock inspired 2 teams of men to push through the following exercises.
M Man Makers 10
A American Hammers 20
R Ranger Merkins 30
I Inch Worm 10
O Obamas 10
Run Lap
L Lunges (in place) 20
U Upright Rows 30
I Iron Mike 20
G Gorilla Humpers 30
I “Carolina Dry Docks
(Inverted Shoulder Press)” 15
Run Lap
B Burpees 10
O Outlaws 20
W Wide Arm Merkin 20
S Side Stradle Hops 50
E Ear tap Plank Jacks 20
R Reverse Crunches 30
Sets of 3 of each up to 100 – Merkins to Bent over row; one-legged squat to walking lunge; LBC to Superman; bicep curls to overhead press.
PAX was 15 – Cinnamon, ECO, Doubtfire, Clifford the Big Red Dog, Re-load, Manchester, Rudy, Viper, Snake-bite, Fat Amy, Rabil, Organic, GMO, Mister Anderson, Waldo
The Final Countdown
Pax: Armstrong, Fallout Boy, Go Fish, Squire, Raven, Deliverance (Q)
Warm up: Chain Breaker, Potato Pickers, Broga
Workout: adapted from Saturday’s beatdown by Spaulding.
Motivator (starting at 8), 8 Burpees, 80 Air presses, Jog Lap of parking lot
Motivator (7), 7 Lt. Dan, 70 LBC, Lap
Motivator (6), 6 No Surrender, 60 Mtn. Climbers (1:1), Lap
Motivator (5), 5 Burpee, 50 Flutter Kick (2:1), Lap
Motivator (4), 4 Lt. Dan, 40 Muricans, Indian Run Lap
Motivator (3), 3 No Surrender, 30 sit ups, Indian Run Lap
Motivator (2), 2 Burpee, 20 Diamond Murican, Indian Run Lap
Motivator (1), 1 Absolution, 10 Absolution.
Squire in 6 shared he appreciates the group helping him achieve his fitness goals
Prayers for healing for Luke and gratitude for our veterans.
Only Alan Coconut Davies and Mark Landslide Trimble attended Beretta’s VQ for the run.
The Murph at Keener
We normally meet at MC2 to do the Murph, but temporarily moved to Keener park so that some could ruck as they prepare for Grow Ruck.
Mission statement
5 Core Principles
Brief explanation of the Murph, where we would run, and an introduction of a timer.
We ran from the gate at the parking lot where the gravel path starts and ran to the right and around the park doing two full laps. Mercy said that one lap is .49 miles.
I set a 1-minute timer to keep us on track. We did reps of 5-10-15. Some of us get distracted and let the mumblechatter get in our way of doing the reps. I cut the timer short to only 12 rounds instead of 20.
We ran/rucked for two more laps and met back at the parking lot where we started.
Note: Runners and ruckers did not finish at the same time. Lonzo (and his laser beam for a headlamp) went back to find the ruckers.
Second Note: Huckleberry argued with me that I told them to bring a ruck and that I named the event “Ruck Murph”. Despite my best efforts to tell him otherwise…. and despite visual evidence…. he still was not convinced. We like to give each other a hard time, but I would go to battle with that HIM any day!
The COT was not in our normal order as I tried to delay until everyone was back.
Announcements
Countorama
Nameorama
6 – Gulliver
AO name: We decided to name this (temporary) AO in honor of Michael Murphy since we do the Murph at that location once a week.
Prayers
PAX:
Footloose – Q
Vespa
Viper
Clifford the Big Red Dog
Rable
Rudy
Gulliver
Irish Hoss
Fat Amy
Huckleberry
Meatloaf
Mercy
Doubtfire
Lonzo
Beretta VQ (Ruck)
Date: April 18, 2023
Location: Lower Necropolis-Ft Meigs Lower Parking Lot – Perrysburg, OH
QIC: Geppetto
PAX: Guardian, Lego, Geppetto, Echo, Solo, Casper, Huffy, Van Gogh
Opening, Led by Beretta
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Rucked to The Wall, up the ramp, down the stairs, performed five ruck burpess and rucked back to start.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Casper was the six. Eh’d by Art of Manliness podcast. Reinvigorated this week by planning and Eh’ing he’s doing for GTE.
Announcements: Recap of yard work 3rd F for Mile High. Mental Health breakfast this Sunday. Hannigan Q.
Prayers for Van Gogh’s friend Alex on the loss of his father. Prayers for Solo’s friend as they adopt a child. Prayers for strengthened faith (like Job).
Moleskin/Spreadsheet from the Gloom:
Low 30’s and windy.
Beretta VQ. Awesome to see him stepping up to lead
Would have been nice to see more PAX there to support him.
Join the Ponzi Scheme @ Commons 4/18/2023
Pax: Ponzi(Q), Bonds, Huckleberry, Ten Pin, Nitrous
Mission and Core Principles
Warmup: Windmills and Motivators, Curls w/coupon
Workout:
Mosey with coupon
Light pole – Merkens reps 20
Trash can – Situps reps 20
Bench – Squats reps 20
Stop sign/Crosswalk – Burpees reps 20
Pickup coupon and 10 burpees
COT
PAX: Irish Haus, Nitrous, Beretta, Huckleberry, Crawdad, Guardian, Peach (Q)
WARMUP:
50 SSH
25 Potato Pickers
Mosey with a coupon over to the lights by the Y
THE THANG:
Group into pairs and play “Coupon Tag” going around the open field. Most PAX decided to take the pathway around the field.
One pax starts running with the coupon while the other does 20 Merkins or 20 Squats. When PAX finishes the work, you run to catch up with your partner who was carrying the coupon, and swap.
After Coupon tag is over, keep partners and start on Dora’s:
200 Squats
100 BBSU
100 X Factor
50 double count Bonnie Blairs
35 Burpees
16 Lt Dan (Beretta and Huckleberry, It’s 6:10 somewhere)
Rifle Carry coupons back to the flag
COUNT-O-RAMA
NAME-O-RAMA
The 6 was Crawdad
Announcements/Prayer Requests
Send-off:
Anger doesn’t serve you, it doesn’t change someone else, and will only make YOUR day/life worse. There’s a saying “Don’t let 10 seconds ruin your whole day”, so don’t let others control your actions or feelings.
Someone cutting you off in traffic, talking over you in a meeting, off-handed comments… These are all things that we should just let go. Being upset with someone doesn’t hurt them, it hurts you. Anger and frustration may be natural responses, but they do not define you.
Remember that your happiness and success are not dependent on the actions of others. Don’t let anyone, or anything, steal your joy. Every moment is an opportunity to choose positivity and leadership, so don’t waste your precious time and energy on negativity. Rise above the little things that may try to bring you down. As HIM in F3, you have the power to inspire and uplift others, while bringing that (re)invigoration to the community.
So lead by example and show the world what it means to be truly unstoppable.
Thank you all for allowing me to lead today, it’s always a pleasure.
Murph –
Mercy (q), Viper, Fat Amy, Rudy
Sand Ruck at The Yard BB
Welcome
Mission
Principles
Pax
Raven
Flo (Q)
Rucked 2.5 miles switching back and forth with a 40# sandbag every two minutes.
COR
NOR
COT
Are You HC’ing For The Wall?
Date: April 20, 2023
Location: The Wall – Riverside Park – Perrysburg, OH
QIC: Geppetto
PAX: Guardian, Geppetto, Irish Hoss, Huckleberry, Coconut, Hannibal, Nitrous, Crawdad, Spaulding, Fossil
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm Up: SSH, Windmills, Chainbreards in cadence. Run to Hood Park and back.
The Thang:
One PAX runs up and down stairs while other PAX perform AMRAP of an exercise called by the Q. Rotate until all PAX have run the stairs. Intermission: Run to 2nd stanchion down Hood Park path and back. Completed another full rotation of PAX running stairs.
Exercises performed: Hand release merkins, squats, imperial walkers, plank, Superman’s, heel touches, burpees, mountain climbers, Freddie Mercury’s, Big Boi sit ups, LBC’s, step ups, dips, Carolina dry docks, Bonnie Blair’s, Lt, Dan’s, flutter kicks, leg lifts, box cutters, outlaws.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Hannibal was the six. Eh’d by Raven. Named Hannibal because he’s from Buffalo. Loves working out as a group. Would never do burpees on his own.
Announcements: Fundraising opportunity for Playhouse Build. Mental Health breakfast this Sunday. Also help needed for GCM set up. Events in Mumblechatter.
Prayers for Guardians classmate Jenna and her battle with cancer. Prayers for Coconuts father and his upcoming surgery. Prayers to be better men in all aspects of our lives.
Moleskin/Spreadsheet from the Gloom:
Mid 40s and calm.
420 day inspired playlist: Pass The Dutchie-Musical Youth, Burn One Down-Ben Harper, Pusherman-Curtis Mayfield, Hits from the Bong-Cypress Hill, One Toke Over the Line-Brewer & Shipley, The Joker-Steve Miller Band, I Want to Take You Higher-Sly & The Family Stone, You Don’t Know How It Feels – Tom Petty, Tripping Billies (Live at Red Rocks 8.15.95)-Dave Matthews Band
Good Mumblechatter
Great morning!
Pax – Armstrong, Deliverance, Go Fish, Raven, Fallout Boy (Q)
Ruck with PT and Coupons (rotated 32 lb sandbag and medicine ball). Hiked out past overpass. 10 squats / 10 muricans. Hiked back. Concluded with 10 squats / 10 muricans / 10 burpess (all with pack on).
Prayers for Luke.
Charlotte’s Last Web
PAX: Gulliver, Landslide, Woodstock, Meatloaf, Lyman, Footloose, Mercy, Lonzo, Charlotte (Q)
The Thang:
2 cones spread out ~25 yards in length. As many rounds as possible (Ruck and block were used):
5 Man Makers with Block
Bear Crawl to other cone with block/ruck
15 flutter kicks with block in air
Bear Crawl back to starting cone with block/ruck
Repeat
CoT
Name-o-rama
Announcements and Prayer
And those were ONE HANDED with the block might I add! A great final (for now) beatdown Charolette, you know you have us when the grumblechatter starts!
Hey Woodstock, I claim that fart you had the misfortune of smelling, but my pants looked fine when I got home.
4/21/23 Rabbit Hole
Welcome
Intro/ Mission/ Core principles
Countarama
Warm up-
Windmills IC x10
Motivators x 7
The Thang:
Man Makers X 5
Block High Pulls x 10
Squats x 15
Block swings x 10
Block curls (21’s style )
Block Shoulder Press x 20
– Run between cones then restart set
Most made it through 5 sets
*10 Merkins every 5 minutes on a timer
“The Finisher”
Utilizing the wall: 3 move super set
Wall jump, into inch worm Merkins, then jump down and do a burpee…& Repeat x 10
Short mosey for cooldown
Countarama
Name o rama
6 – Cinnamon’s
Announcement-
Site Q hand off Fat Amy ➡️ Viper
Special burpee fundraiser for playhouses!
1$ per burpee in 60 seconds * Cinnamons
The remaining balance to reach $500 goal * Echo
CoT Prayer
Pax
Manchester
Snakebite
Viper
Nitrous
Huckleberry
Cinnamons -6
FatAmy
Echo
Clifford the big red dog
Table
Organic
Rudy
Irish Hoss
Gold wing
Mr. Anderson
Vespa
Landslide
Lonzo
Doubtfire
GMO – Q
Ruck Participants (we had no runners)
Q: Cinnamons
Pax: Lonzo
Party On
Meatloaf
Solo
Mercy
Gulliver
GMO
Crawdad
Snake Bite
Viper
We rucked 3 miles and then ended with the COT.
Beatdown Participants:
Q: Cinnamons
PAX: Crawdad
Meatloaf
Mercy
Footloose
Gulliver
Tai Guy (6)
Stark
Lonzo
Viper
Snake Bite
GMO
Irish Hoss
The Thang:
Warmup:
Chainbreaker
Windmill
Side Straddle Hops
Super set, 3 times through. The tabat timer set at 1 Min for each exercise. ~26 mins total (with 40 secs of rest in between sets)
BB situps
Curls w/block (40 reps)
flutter kicks
Overhead press w/block (30 reps)
Hollow rocks
Around the world w/block (20 reps)
Burpees
Kettle Bell swings w/ block (10 reps)
2nd super set, at the play area/amphitheater, 30 secs each 3 times through (~14 mins total)
Box jumps
Merkins
Lt Dans
Calf raises
Dips
Planks
Al Gore
Burpees
cool down jog back to ending COT
Backblast for Saturday 4/22/23 at the Fortress
PAX: Casper, Spaulding, Tarnished, Huckleberry, Isosceles, Nitrous, Peach, Phat Thor, Coconut (QIC)
Around 45 degrees and crack of dawn light for the 4-Square workout.
4 cones arranged in a square as points for doing the work.
Phase1: GTE PT test.
2-min AMRAP t-cross merkins
2-min AMRAP butterfly sit ups
2mile run for time
Phase 2: tire flip
Round 1
2 teams of three flip a tire from one line to another ~40 ft away, then use the tire to perform 30 decline merkins per pax
Winning team stats for
round 2
Flip tires back to original line and PAX perform 30 step ups using the tire
Phase3 ended
Return to the parking lot to hit the last two corners of our square
2-min AMRAP puddin’ scoops
2-min AMRAP squat thrusters
Monday at the Nest
4/3/23
The Nest at Fassett Jr. High
PAX:
Armstrong
Deliverance
Go Fish
Squire
Raven – QIC
The Thang:
Did some work and then a lap, more work, another lap etc.
I am a little scarce on the detail, I lost my Winkie 🙁
Spreadsheets from the Gloom:
Can’t stress enough, how much this group in Oregon means to me and the PAX out here. This core is really a solid group of guys. I am grateful!
We ended with:
COR
NOR
Announcements:
COT / BoM:
As always, it was an honor and a pleasure to lead.
4/24/23 – Gauntlet
Pax: Nitrous, Peach, VanGogh, Fossil, Lego, Guardian
Q – Guardian
Warm up: SSHs, Windmills, Chain Breakers in cadence
The Thang – X Factor
4 corner workout with a middle station forming an “X”. Stacked work of 4 exercises at each station. 1. 10 reps of merkins, wide merkins, HR merkins, Mike Tyson’s 2. 15 reps of shoulder taps (2:1), Mtn climbers (4ct), monkey humpers, Lt Dan’s 3. 20 reps with Cindy – bent over rows, kettle swings, shoulder presses, curls 4. 25 reps LBC’s, Freddie Mercs, imperial walkers, Superman’s. After each trip to a station, return to the middle for X-Factors (2,4,8,16 count, doubled as you move through the “X” each time.
48 count squats for each Pax in honor of Lego’s 48th birthday!
COR
NOR
6- Lego 🤷🏻♂️😁
COT
Welcome
F3 Mission & Core Principles
PAX: Landslide, Meatloaf, Gulliver, Chubbs, Coconut, Woodstock, Jeggings, Lyman (QIC)
Notes: 35 brisk degrees.
Warmup: 10 Windmills, 10 Chainbreakers, 20 Side Straddle Hope, Mosey one lap around the track
The Thang: TBD
Elevens (with block)
10 Curls at one end, 1 Kettlebell Swings at the other end, 9:2, 8:3, etc. Rifle Carry 20yds in between. Mosey one lap
Sevens (with block)
6 Sledgehammers (Lunge while hoisting block over alternating shoulders, 2:1) at one end, 1 Big Boi Sit-up with block thruster at the other end, 5:2, 4:3, etc. Rifle Carry 20yds in between.
We set the block aside and divided into two groups. Set timer for 4min. One group held Al Gore in the middle while the other group Duck Walked to the cone, did 10 Merkins and waddled back. Alternated teams til timer went off.
Set timer for 3 min. One team held plank while other group Bear Crawled to cone and did 10 Little Baby Crunches and bear crawled back. Alternated teams til timer went off.
Countorama (8)
Name-o-rama
Gulliver was the Six
Announcements
Ended in Prayer.
Pleasure to lead today!
Lyman
Welcome
F3 Mission & Core Principles
PAX: Lonzo, Meatloaf, Solo, Mercy, Rudy, Woodstock, Footloose, Rocketman, Lyman (QIC)
The Thang: Ultimate Ruckin Frisbee
Pretty much played ultimate frisbee while wearing our rucksacks. Except the frisbee battery died so we used Mercy’s light-up football. 5 burpees penalty for each team scored upon.
Countorama (9)
Name-o-rama
Rocketman was the Six
Announcements
Ended in Prayer.
Pleasure to lead today!
Lyman
LUCKY SEVENS – Camelot 4/24/23
Pax: Manchester, Footloose, Bobber, Rudy, Cinnamons, Echo, Bourbon, Huckleberry, Organic, Viper, GMO, Irish Hoss, Fat Amy (Q)
Warmup: Stretch those old muscles and mosey down to the dew filled grassy planes in the park
Beatdown:
6 Cones are placed roughly 20 yards apart. Start and finish cone with four cones for exercises in between. PAX sprint to each of the 4 cones, stop at each and do 7 reps of the exercise. After 4th exercise cone, sprint to the end: either SSH or pick up the 6. Must keep moving! Pax sprint back to starting cone to repeat for next exercise.
Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up + 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Great burner workout to keep your heartrate up!
Despite the outdoor temp registering at 35 degrees F, there was a lot of clothes on the ground and a shirtless PAX
COT: Echo was the 6
BB for run on 4/25/23
PAX: Landslide, Fossil, Nitrous, Van Gogh, Baretta, Manchester, Coconut (QIC)
Run to upper Ft Meigs parking lot the long way as warmup. Backwards running drills with brief acceleration. Run back for warm down.
COT by Solo from Ruck. Manchester 6
Little bit of a quad burner today.
Q: Meatloaf
PAX: Gulliver, Rocket Man, Lonzo, Woodstock, Lyman, Rudy
As a group:
1000 Flutter Kicks 2:1
900 Air Presses
800 Groiners
700 Freddie Mercuries 1:1
600 Monkey Humpers
500 Dips
400 Lunges 1:1
300 Diamond Merkins
200 Pull Ups
100 Burpees
GrantLand
Date: April 26, 2023
Location: GrantLand – Rotary Park – Perrysburg, OH
QIC: Geppetto
PAX: Guardian, Geppetto, Irish Hoss, Nitrous, Crawdad, Bourbon, Peach, Footloose,
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Disclaimer: I am not a professional. Modify as needed.
Warm Up: (20) SSH, (15) Chainbreakers, (10) Mountain Climbers in cadence
The Thang:
10 minute rounds, one exercise at near end of parking lot, travel to opposite end for other exercise. Ten reps at each end.
Round One: HR Merkins, BBSU
Round Two: Freddie Mercury’s, Squats
Round Three: Lt. Dan’s, Leg Lifts
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Footloose was the six. Eh’d by Mercy. Named because he’s a preacher’s kid. Loves the comradery. Wouldn’t be up at 5 am working out if it wasn’t for this group.
Announcements: Spread river rock at Grace Church in place of ruck and beatdown on May 13th. Black Ops work out in Bowling Green May 6th.
Prayers for Guardians classmate Jenna and praise for Footlooses shorty who got a positive diagnosis on his injured knee. Prayers for us to be better men.
Moleskin/Spreadsheet from the Gloom:
Low 30’s. Foggy, gloomy
Playlist based on songs with numbers in the titles: Another One Bites the Dust, Two Step, 3AM, Four Sticks, Mambo No. 5, Sixth Avenue Heartache, Seven Nation Army, Eight Days A Week, Nine in the Afternoon.
Honor to lead
Rucksack Ruckus!
4/26/23
The Yard
PAX:
Van Gogh
Huffy
Raven – Q
The Thang:
Rucked up through town in Rossford. 3 min timer and rotated a 15lb medicine ball and a 30lb (Franco, he’s 32lbs, technically) sandbag.
Spreadsheets from the Gloom:
We had a beautiful spring morning. The temperature was right around 32 degrees, but there was no wind, so it felt really nice. Heavy fog on the water at the Yard, looked pretty cool.
During the ruck, we got to hear some of Huffy’s family history. His grandparents lived a few short blocks from the Yard and he shared some stories from his youth. It was interesting to VG and I, being that we both grew up in states other than Ohio. Good times, good morning, great HIM.
We ended with:
NOR
Announcements:
An over night ruck CSAUP is in the near future.
COT / BoM:
Prayed for Vg’s friend Alex. They recently laid his father to rest. Huffy’s sister and another family member who are experiencing health issues.
As always, it was a genuine honor to lead. I am grateful for this group and the HIM who are in it!
Roll With It @ Levis Commons 04.25.2023
Pax: Ponzi(Q), Everest, Happy, Bonds, Ten Pin
Mission and Core Principles
Warmup: Windmills and Motivators, Run a Large Lap
Workout:
Roll one Die determines the exercise and Roll the other one for additional reps. The particular workout die was mainly leg workout so run lap every three or four exercises
Die sides were the following:
LBCs, Lunges, Jump squats, Side Saddle Hops, Squats, High Knees, Wall Sits
COT
It was a quiet morning at Wakanda. A beatdown was planned and posted in the chat with the title of The Three Stooges. Waking up this morning to see that only 1 other PAX had HC’ed it became apparent that the title should be changed to The Two Stooges.
I don’t know if it was the lack of interest in slap-stick comedy, or if the PAX were going through depression after our goodbye party to Charlotte last week, or if the fart sack turned into a heartsack is what kept the HC count low.
T-claps to Mercy for posting with me this morning in the gloom. Since nobody else showed up, we decided to call an audible and go for a ruck. We both are close to finishing the April Challenge. Before today, I was in need of nearly 6 miles to reach the goal of 50 miles this month. So, we rucked towards the Lucas County recreational / County Fairgrounds. This was new territory for us both, but were able to navigate our way all the way down to the hand-ball courts and back.
PAX:
Footloose – Q
Mercy
Q – Everest
PAX – Happy, Ponzi
– 25 reps each-
-Rows (block)
-Lt Dans
-American Hammers
-Clock Merkins (qty 5 @ noon, 3,6,9,midnight)
-Step Ups /Jump Ups
-Wall sit (60 seconds count around)
***__________run lap_____________******
-Burpee
-LBC (Little Baby Crunches)
-Presses (block)
-Mountain Climbers
-Swing (block)
***_____run lap_____________******
-Curls/Press/Elbow (block)
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Squats
-Dips
-Big Boy Sit-Ups
Pax: Mercy, Viper, Meatloaf, Fat Amy, Gulliver, Rudy, Snake Bite, Charlotte, Thai Guy, Callahan, Crawdad, Runt
Q: Isosceles
Pax: Viper, Meatloaf, Fat Amy, Gulliver, Rudy, Snake Bite, Callahan, Crawdad, Runt, Party On, Cinnamons
Q: Isosceles
Pax: Raven, Lego, Casper, Oil Change, Tarnished, Flo
Q: Isosceles
Backblast for the Wall on 4/27/23
PAX: Huckleberry, Hannibal, Spaulding, Nitrous, Fossil, Crawdad, Coconut (QIC)
Workout affectionately titled “Double Dog”…dare yourself to finish it!
beautiful 38 degrees at 0530. No rain, no wind.
Intro: Mission and Core principles.
Warm-O-rama: SSH IC, Squat IC, Windmill IC
THANG:
A simple 21.
20 pickle pounders at teh bottom of the stairs. 1 Carolina dry dock at the top. repeat flapjack shifting one rep from bottom to top until you perform 1 picklepounder and 20 dry-docks. (and 20 trips up/down teh stairs).
Up button–convert to pickle-pounding-push-ups at the bottom.
COR, NOR, Hannibal 6
Backblast – April 28, 2023
AO: The Fortress – Grace Church/Woodland Park – Perrysburg, OH
QIC: Geppetto
PAX: Casper, Geppetto, Tarnished, Raven, Coconut, Lego, Isosceles, Deliverance
Workout: Cargo Shorts (Leadership Ruck)
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Discussion questions:
How would you define the word Practical? What’s something practical in your life?
“Practical”: Suitable for a particular purpose
of or concerned with the actual doing or use of something rather than with theory and ideas.
likely to succeed or be effective in real circumstances; feasible.
Discussion: What do you keep in your pockets? Why?
Discuss a time your wife, shorty or an F3 brother helped you through something
Discussion: What is something you need to ask your community for help with?
Count-O-Rama – Eight
Name-O-Rama
Sharing of the six – Lego
Announcements: GTE
Ball of Man – Prayers for Lego and his 2.0’s during “guys weekend”
Spreadsheets from the Gloom: Topic taken from Dredd’s blog Minvan Centurion at collisionlearner.com
It was and always is an honor to lead.
Backblast – April 29, 2023
AO: The Fortress – Grace Church/Woodland Park – Perrysburg, OH
QIC: Geppetto
PAX: Casper, Geppetto, Tarnished, Raven, Coconut, Isosceles, Deliverance, Huckleberry, Van Gogh, Phat Thor, Minne from downrange Columbus, Hannibal, Spaulding, Peach, Callahan
Workout: Yacht Rock Vol. II
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Warm Up – In Cadence
(20) SSH
(15) Chainbreakers
(10) Windmills
The Thang:
Segment #1: Elevens with Merkins and Squats
Segment #2: Partner BLIMPS
Segment #3: 45 sec AMRAP, 15 sec rest: Lt. Dan’s, Prisoner Squats, Bonnie Blairs, Superman’s, Travolta’s, Peter Parker’s, Air Presses, Calf Raises,
Segment #4: Same as above but all core exercises. BBSU, Freddie Mercury’s, LBC’s, Starfish situps, Flutter Kicks, Outlaws, Box Cutters, Hello Dolly’s
Count-O-Rama – Fifteen!!!
Name-O-Rama
Sharing of the six – Callahan
Callahan was EH’d by Jennay. Got his F3 name because his hospital name is Tommy. Just got back into town from adopting their 2nd daughter. Happy to be back out in the gloom.
Announcements: GTE, rock spreading at Fortress May 13th, Black Ops working in Bowling Green (City Park), next Saturday
Ball of Man – Prayers for Callahan and his adopted daughter, for Armstrong’s son Luke, for Lego and his shorties.
Spreadsheets from the Gloom: Awesome to see 15 at The Fortress! It was and always is an honor to lead. Check out yachtornot.com.
Yacht Rock Vol. II
Baby Come Back-Player
Moonlight Feels Right-Starbuck
All Right-Christopher Cross
Steal Away-Robbie Dupree
Peg-Steely Dan
Love Will Find a Way-Pablo Cruise
What a Fool Believes-Doobie Brothers (not played)
I Keep Forgettin’-Michael McDonald
This Is It-Kenny Loggins
Rosanna-Toto (not played)
Human Nature-Michael Jackson
Kiss On My List-Daryll Hall and John Oates
Break My Stride-Matthew Wilder
Backblast – May 1, 2023
AO: The Gauntlet-Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: Geppetto, Van Gogh, Peach, Lego, Crawdad
Workout: The Murph
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The Thang:
1 mile run
100 pull ups
200 merkins
300 squats
1 mile run
Count-O-Rama – Five
Name-O-Rama
Sharing of the six – Van Gogh
EH’d by the book Digital Minimalism. Also got into F3 from Bourbon who knows Van Gogh’s brother in law. Likes the bible study and the push from other guys.
Announcements: May Challenge posted in Mumblechatter. Bowling Green Black Ops this Saturday.
Ball of Man – Prayers for the Lord’s guidance as we go about our week.
Spreadsheets from the Gloom: High 30s, light wind. Sprinkles towards the end of the workout. Peach forgot it was The Murph! LOL
Make No Excuses:
Mission
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up
Did following in cadence to 10 reps: a) 4-count SSH, b) 4-count Hillbilly Walkers, c) 4-count squats
The Thang:
Complete the following exercises and reps at cone 1. Bear crawl to cone 2. Lateral ape to cone 3. Mosey down to cone 4 and back to cone 3. Lateral ape to cone 2. Bear crawl to cone 1. Then move on to the next exercise.
Exercise Reps
Burpees 5
Lunges 2:1 10
Inch Worms 15
Monkey Humpers 20
Peter Parkers 1:1 25
Squats 30
Repeato
Cool Down:
Mosey down and back
COT
Countorama
Nameorama
6
FNG (?) – none
Announcements
Prayer
PAX LIST:
Footloose – Q
Fat Thor
Stark
Coconut
Gulliver
Huckleberry
Woodstock
Meatloaf
4/29/2023: Brother’s Keeper Leadership Ruck
Pax: Viper, Snakebite, Reload, Footloose, Cinnamons, Waldo, Crawdad, Runt, Fat Amy (Q)
Mumble chat during Ruck to check on each other.
Rucked just under 3 miles. Footloose stopped at 2.65 after he completed his April Ruck challenge. Rumor has it he is still standing in the same spot.
COT: Viper was the 6
James 5:19-20
“My brothers, if one of you should wander from the truth and someone should bring him back, remember this: Whoever turns a sinner from the error of their way will save their soul from death and cover a multitude of sins.”
Brother’s Keeper Beatdown
Intro: F3, Mission, 5 Core Principles
PAX: Doubtfire, Waldo, Crawdad, Cinnamons, Bobber, Irish Hoss, Runt, Mr Anderson, Viper, Footloose, Snakebite, Reload, Fat Amy (Q)
Partner with someone who will push you and hold you accountable. Pairings test: Do 15 Burpees and run down & back as fast as you can. Pair up based on finish order.
Partner AMRAP station work: 1 min per station, rest 20 sec, move to next station. After 9 stations, 3 min active rest jog around pond.
Repeato for 3 rounds total
1. GMO-tivators (Box jump, inch worms, burpee)
2. Hold legs straight out + hold cindy above head
3. Staggered cinderblock merkin
4. Butterfly BBSU
5. Lt Dans
6. Hand release merkins
7. Sled race crosswalk to crosswalk
8. Lunge walk
9. 8 count squats (with Cindy)
COT: Irish Hoss was 6
Prayers for Irish Hoss’ father for successful heart surgery and recovery. Runt’s wife as she work’s through life’s ache’s and pains on the body.
The Pax: Fat Amy, GMO, Cinnamons, Reload, Doubtfire, Mr Anderson, Viper, Snake Bite, Organic, Irish Hauss, Echo, Waldo, Bobber, Buttercup, Rudy
The Q: Rudy
The Thing:
Do 10 rounds of the following exercises. The number of reps for the first exercises will start at 10 and then decrease by one each round. Every 5 minutes run ⅓ of a mile.
[10, 9, 8, …] Pullups
[10, 9, 8, …] Merkins
[10, 9, 8, …] Squats
[10, 9, 8, …] Diamond Merkins
[10, 9, 8, …] Air press (2 is 1)
[10, 9, 8, …] Prisoner Squat
[10, 9, 8, …] Mike Tyson
10 x 4 Count Flutter Kicks
10 Little Baby Crunches
10 Left Side Crunch
10 Right Side Crunch
Csaup ladder beatdown
Pax: Mercy, Lonzo, Meatloaf, Manchester, Gulliver, Landslide, Reload, runt, Casper, Thai Guy, Footloose, Crawdad, wipers, Isosceles, Rudy, Viper, Huckleberry, Snake Bite, Wilson, Woodstock
QiC Woodstock
The mid point of the CSAUP.
Lots of burpees. Partner work. Bear crawls. Ladder style workout, the slower you go the more your partner suffers. Every pax present had a wonderful time.
Xoxoxo
Stock
Q: Meatloaf
PAX: Irish Hoss, Echo, Fat Amy, Rudy, Lyman, Buttercup, Snakebite, Viper, Waldo
Murph’d it up
Ruckin N’at
5/3/23
The Yard
PAX:
Raven – Q
5 Principles, motto & credo.
The Thang:
“We” rucked out to the end of the pier/sidewalk thingy and then did a couple laps of what I have dubbed “the Flo Loop”.
I honked at a few geese and was barked at by a dog.
Also, brought the “Franco” along with me (32# sandbag) for a bit. He keeps good company, when necessary.
Ended without announcements, but did a solo COT.
I am grateful for F3, rucking, my health and my family. I have been blessed with far more than I deserve.
AYE!
April 28, 2023
Beatdown brought to us by CycleWerks in Whitehouse.
After a quick intro, Mission Statement, 5 CP and COR, we moseyed over to CycleWerks where we counted off into 4 groups. YHC set up 4 stations (like the spokes in a bike wheel) consisting of just two exercises followed by a short recovery run. When all members of each of the four groups completed all the required reps, the group would run to their designated location and back then hold plank or Al Gore until the last group returned. The plan was for us to get through all four “spokes” on the wheel. We only got through 3 rotations, so we added on a merkin circle or squatavators at the end…I can’t remember which now.
The four stations were as follows:
Freddie Mercury and Seated block presses then run to Crust and back.
Slo-Mo Mountain Climbers and absolutions then run to Local Thyme and back.
London Bridges and box jumps then run to water tower and back.
American Hammers and Apollo Ono’s then run to Victorian House and back.
Playlist consisted of SoulCycle Pandora station.
Pax List:
Fat Amy
GMO
Callahan
Mr. Anderson
Rudy
Waldo
Huckelberry
Snake Bite
Viper
Reload
Irish Hoss
Echo
Smokey
Organic
Vespa
Doubtfire (Q)
We finished up with COT
Waldo with the 6
What’s Happening?
Pax: Armstrong, Fallout Boy, Raven, Deliverance (Q)
The workout, a “Rerun” of Saturday’s excellent beatdown, with some modifications.
* 11’s (Murican and Squat)
* BLIMPS (with partner, 50 Burpees, 100 Lunges, 100 Imp Walkers (2:1), 100 Mtn Climbers (2:1), 100 Plank Jacks, 100 Sit Ups)
* Ab Work (45 seconds workout, 15 recovery) American Hammers, Bicycles, Box Cutters, Flutter Kicks, Star Sit Ups, LBC’s, Hello Dollies.
Prayers for Luke and Armstrong’s family.
“Square Dance” at FOD on 5/3/23
PAX: Lyman, Footloose, Gulliver, Woodstock, Rocket Man, Buttercup, Rudy, Coconut (Q)
Welcome: Mission and Core principles
Warm-o-Rama
Merkins IC, Squats IC. Mosey to the south soccerfields where the THANG was set up.
The Square Dance:
1 workout
2 squares with 2×2 = 4 corners each. Reps at each corner, movement along sides. Run a lap of soccer fields after completing each square.
Square 1: 9 Absolutions, Crawl bear, 16 Lt. Dan, Crawl bear, 25 Burpees, Crawl bear, 36 Jungle Boi squats–2 spoonz style.
Run a lap of the soccer field.
Square 2: 49 BBSU, reverse lunge walk, 64 2-1 mountain climbers, reverse lunge walk, 81 LBCs, reverse lunge walk, 100 SSH.
Run a lap of the soccer field.
Back to square 1.
After hitting all the corners, the PAX were squared away for the day.
COT–COR, NOR, RocketMan was the 6.
honored to be invited out to FOD for a Q by a great site-Q: Lyman.
The following Pax assembled at Grantland for Unleash the Beast Beatdown. Irish Hoss being the Q.
Nitrous / Guardian / Huckleberry / Peach / Irish Hoss
We performed an Island hop workout with blocks in which we used the lit parking lot. Each curb ~30 yard spacing was an island that we carried our block to and performed block exercises. After the first round, Huckleberry, came up for the second chapter in his Free to Leave Novel. First chapter being, “it’s 6:10 somewhere, and the new second chapter…”who is going to carry the blocks back”. Irish Hoss being the wise Q that he is, now on his 3rd Q, did make an adjustment to island hop with block exercises on the way back also. Huckleberry seemed pleased with the adjustment and stuck around through the COT.
Pax: Deliverance, Fallout Boy, Raven, Go Fish (Q)
and we welcomed an FNG, Tyler Lentz (Forte), to F3.
Rucked the loop. Started in the moonlight and finished at daybreak on a fine spring day.
Continued prayers for Armstrong and his son Luke as they travel to Cleveland clinic for treatment.
Welcome
F3 Mission and Core Principles
Disclaimer
I’ve been planning the basics of this beatdown for so long I forget where the initial idea came from. The dream was PAX dragging a sandbag from one end of Wakanda’s main island to the other in a non-stop beatdown. Diving deep into the “free” portion of F3 I eventually acquired a 120lb GoRuck sandbag and 500 feet of rope (that just so happened to be a brilliant shade of orange, my favorite color!) I was ready to make this dream a reality. Turns out 120 pounds at the end of 250 feet of rope is heavier than I thought so before anyone arrived, I had to rush and downsize to about 60. I was so nervous about this workout going well after all the prep work that I had 2 dreams; one where I woke up at 07:41 and the other where I didn’t get to the beatdown until 05:41. Luckily things went pretty smoothly, check it out below!
PAX: Footloose, Lonzo, Woodstock, Rudy, Buttercup, Gulliver
Q: Gulliver
Warmup
Chainbreakers, Windmill
The Thang: May The Rope Be With You
A 60LB sandbag was secured with Yoda himself and a light to the top at one end of the island and an obtuse amount of rope on either end. At the center was a light marking the stopping point for pulling. We moseyed to the other side where one PAX pulled the bag to the center while the other’s did what I called Mermaids (gas pumpers while also making a snow angle movement with your arms). Once the bag was in the center we moseyed to the other end and the next PAX pulled while the group did Mermaids. Our cadence held and we stayed together as a group while PLENTY of great rope jokes kept the mumblechatter going. Eventually the exercises grumblechattered into LBC’s, squats, burpee’s and almost a free for all, which was ok for this test run. Everyone received a free orange tint to their gloves and we even saw the grass had some orange on it too. The bag was frosty from the morning dew and everyone had a great time. I was freed to lead and making this beatdown happen along with compliments from the PAX and the soreness I felt today was really rewarding. A special shout out to Buttercup who started JUST THIS WEEK and hasn’t missed a beatdown yet, VERY impressive! I received some good feedback about this beatdown and will definitely be bringing it to an AO near you! Sled of War, Swamp Sack, I’m sure I’ll think of something memorable.
Count-o-Rama: I failed do this at the beginning and end of the beatdown, DOH!
Name-o-Rama: Skipped this as well!
The Six (F3 name): We even forgot the 6!! (Buttercup I even pre-counted to make sure it was you, my apologies I want to hear your story.)
Announcements: I skipped right to announcements and the prayer before we cleaned up.
Prayer
It seems that everyone had such a great time touching my rope that no one else remembered name-o-rama or the six until we were already home. The only cure is for me to Q more and better learn to not skip the basics no matter how nervous or excited I am to touch some wet rope and a heavy sack with a few good men at 5:30AM
Can’t stop won’t stop
Pax: Deliverance, Tarnished, Casper, Peach, Huckleberry, Spaulding – Q
The thang:
Warmup
Motivators
Ladder workout
10 squats run to the other end – 1 up down/burpees – run back
10 merkins- karaoke to other end – 1 big boy – karaoke back
10 shoulder press- bear crawl to the other end 1 monkey humper- run back
10 lt. Dans – run to the other side – 1 mt. Climbers – run backwards back
Awesome beatdown, beautiful morning- nothing better than that
Virtue Ruck
Pax: Casper, Flo, Lego, Malware, Deliverance (Q)
Discussed Virtue as we Rucked on a lovely 50 degree morning to the river and back again…
1) What is Virtue and How do you get it?
Answer: Virtue is a trait of moral excellence. Every Culture has a tradition of excellence and Virtue…
Classical Greek Virtues
Prudence (Wisdom in action)
Justice (Fairness and Righteousness)
Fortitude (Courage and Endurance)
Temperance (Self-Control)
Theological Virtues
Faith
Hope
Love
2) What Virtue or trait of Excellence is most important to you? What have you done to cultivate it?
3) What Virtues does a leader need to be effective?
F3 Leadership Virtues
Candor, telling the hard truth and demanding to hear it from others
Commitment, unwavering loyalty to the group and mission
Consistent, unchanging nature
Contentment, stability of emotions, pursues Joy over happiness.
Courage, setting fear aside to turn hardship into grace
4) How does the Leadership Development Process assist in developing these Virtues?
Remember, the LDP is Schooling (instruction), Apprenticeship (developing skills under the watch of an experienced leader), Opportunity (chance to lead), and Failure (the best teacher).
Discuss the relationship between the Leadership Virtues and the LDP.
Prayers for Mile High and the troops defending our freedoms.
Meatloaf (Q), Gulliver
We rucked around the track and chatted
Q: Callahan
PAX:
Spaulding
Irish Hoss
Venom
Peach
Coconut
Guardian
Huckleberry
Burbon
Falling Water
Leggo
Jennay
Q: Callahan
PAX:
Reload
Guardian
Lanzo
Bunion
Doubtfire
Buttercup
Waldo
Mercy
Manchester
Nitrous
Huckleberry
Tia Guy
Sven
Cinnamons
Fat Amy
Clifford Big Red Dog
Organic
Goldwing
Rudy
Echo
GMO
Callahan.
The Murph
5 core principles
Mission
Credo
Some rucked and some ran.
2 laps around.
Reps were done. Set up my timer but the sound wasn’t working.
2 laps around.
PAX:
Footloose – Q
Lonzo
Huckleberry
Viper
Buttercup
Rudy
Echo
Mercy
Irish Hoss
Meatloaf
Sandy Hills Ruck BB
Welcome
Mission
Principles
Pax
Lego
Casper
Huffy
Geppetto
Flo (Q)
The Thang
Rucked from lower Necropolis to Davis Overlook back to upper Necropolis and eastern path around the fort to Cannon Hill and back to startex. Rotated two 60lb and one 40lb sandbags among the 5 pax every 2 minutes.
COT with runners
Six was Coconut
Prayer
The Pax:
Footloose, Buttercup, Mercy, Runt, Reload, Gulliver, Cinnamons, Rudy (Q)
The Thang:
Rucked 1.25 miles
Hold plank 1 minute
20 squats
20 lunge steps
Hold plank 1 minute
Rucked 1.25 miles
The Pax:
Mercy, Thai Guy, Runt, Cinnamons, Footloose, Wipers, Gulliver, Reload, Lyman, Scoober, Rudy (Q)
The Thang:
We did a set of triple traveling 11s that consisted of HR burpee, Am. Hammer, Lt. Dan’s. Run back to Goal Line, Hand Release Merkins, BBS, Jump Squats
The COT:
We had the pleasure of naming Scoober.
5/10/23
Pax: Fossil, Lonzo, Tarnished, Geppetto, Peach, Venom, Huckleberry, Hannibal, Guardian
Q- Guardian
Warmup with 10ct Motivators
The Thang: AMRAP w/ cindy for 2:45 each with 15-20 seconds rest in between
– Curls
– BBSU w/block
– Squats
– Merkins (no cindy)
– Kettle swings
– Bonnie Blair’s (no cindy)
– Man Makers
– American Hammers (up bottom optional)
Cooled down with a lap around the AO! Man this AO is huge!
COR
NOR
6- Venom – Hope to see more of you man!
COT
PAX: Raven, VanGogh
Q: VanGogh
Workout.
Ruck to the top of the hill.
Station 1
20 merkins
20 bent over row
20 curls
20 ruck presses
5 burpees
Ruck down
Station 2
20 squats
20 Lunges
30 calf raises
20 kettlebell swings
Repeato until time
Date: 05/09/2023 – 7s
Time: 6:15 – 7:00 PM
Location: Levis Commons / Clock Tower – Perrysburg
PAX: 8 Total –Ponzi, Everest, Bonds, Huckleberry, Hannibal, Huffy, FNG now known as Haggis, and Tenpin (Q).
The Thang:
• Start with warm-ups: Windmills; Side Straddle Hops
• 7s:
o PAX gathers at 1 corner of a square. First exercise (Double Merkin Burpees) is done with 7 reps, then mosey to next corner of shape and repeat exercise for 7 reps, then 3rd corner then 4th corner of shape for total of 7 x 4 = 28 Double Merkin Burpees.
o Exercise changes (Ballerina Squats) and adds 7, so round 2 is 14 reps at each corner; Total: 56 Ballerinas.
o Exercise changes (Merkins – Diamond then Wide then Hand-Release then Regular) and add 7, so round 3 is 21 reps at each corner; Total: 84 Merkins.
o Exercise changes (Big Boy Sit Ups) and add 7, so round 4 is 28 reps at each corner; Total: 112 BBSU.
o Exercise changes (Mountain Climbers and deduct 7, so round 5 is 21 reps at each corner; Total: 84 MC.
o Exercise changes (Lunge) and deduct 7, so round 6 is 14 reps at each corner; Total: 56 Lunges.
o Exercise changes (Dying Cockroach) and deduct 7, so round 7 is 7 reps at each corner; Total: 28 DC
o All exercises and reps are completed = 448.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Huffy
• Name FNG: Alex “Haggis”
• Announcements
• COT / Prayers and Intentions
Welcome
Mission
Principles – Flo was gracious enough to welcome everyone.
Pax
Jenna (Q)
Thumper (Cotter)
Fossil
One Man Band
Coconut (the 6)
Spaulding
Iso
The Thang
Ran a loop up through Perrysburg and hit the ramp at the Wall, the hill at Hood Park, and a small hill on Mulberry. Loop Repeato when you got back to start if enough time. Pax hit somewhere between 4-6 miles depending on speed.
COT with Ruckers
Six was Coconut
Prayer
The pax: Fat Thor, Bourbon, Rocket Man, Lyman, Buttercup, Rudy (Q)
The Thang:
12’s
Each round you will do 12 of the listed exercise, and then repeat the previous round.
1. SSH (144)
2. Big Boys (132)
3. Plank jacks (120)
4. Flutter kicks 2is1 (108)
5. Merkins (96)
6. LBCs (84)
7. Curls (72)
8. Squats (60)
9. Imperial Walkers 2is1 (48)
10. Rows (36)
11. Lunges 2is1 (24)
12. Burpees (12)
PAX: Casper, Callahan, Huffy, Tarnished, Hannibal, Fossil, VanGogh
Q: VanGogh
Ruck up stairs
Station 1
25 merkins
25 bent over row
25 curls
25 ruck presses
5 burpees
Ruck down stairs
Station 2
25 squats
25 Lunges
25 calf raises
25 kettlebell swings
Station 3
25 Flutter Kicks
25 Bicycles
25 LBCs
25 American Hammers
30 Count Planks
Backblast for “Twister” at Wakanda on 5/11/23
PAX: Rudy, Footloose, Coconut (Q)
Gorgeous morning with about 55° at 0530. a little dew on the grass
Intro–mission and core principles.
Warm-o-rama with Cindy
Squat-Thrustivator from 5
(Squat thruster, goblet squat, overhead press, block curl)
20 SSH IC…then Rudy showed up, so we repeated the
Squat-Thrustivator from 5
THANG:
Twister spinner. 4 exercises, one in each quadrant. Spin and see what you’re doing. Rep-count by the color (Blue = 5, Green = 10, Yellow = 15, Red = 20).
Block Hammers–2 is 1 American hammer with cinder block
Globetrotter–2 is 1 swing block around body, reverse direction and go back around.
V-block wipers–seated with vertical block at your feet. lift feet up and over, touch ground on the other side, then back up and over for 1.
Cement Scoop–inclined puddin’ scoops with hands on block.
After collecting a set (all 4 colors of one exercise OR same color on all exercises OR different colors across all exercises), PAX take a break from spinning to either schlep shuffle their block around the bus drive or Murder bunny across the field and back.
Rudy 6.
Lift up Dropout, who we all miss, as his family is preparing for 2.0.6
05-13-2023 – Just a Pile of Rocks – Ruck Edition:
Date: 05/13/2023
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church, Perrysburg
Q: Bourbon
PAX: 10 Total – Flo, Meatloaf, Hannibal, Solo, Lego, Casper, Coconut, Geppetto, Jennay, and Bourbon (Q).
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
The Thang:
• Grace Church reached out to F3 to see if we could move and spread river rock across their landscape. So that is exactly what we did in place of our normal Leadership Ruck.
• It was a great morning living out all 3 F’s!
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Casper.
• Announcements
• COT / Prayers and Intentions
05-13-2023 – Just a Pile of Rocks – Beatdown Edition:
Date: 05/13/2023
Time: 6:30 – 7:30 AM
Location: The Fortress – Grace Church, Perrysburg
Q: Bourbon
PAX: 20 Total – Spaulding, Solo, Meatloaf, Tarnished, Lego, Flo, Stalker, van Gogh, Jennay, Peach, Hannibal, Nitrous, Coconut, Steamer, Stark, Casper, Isosceles, Huckleberry, Thai Guy, and Bourbon (Q).
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
The Thang:
• Grace Church reached out to F3 to see if we could move and spread river rock across their landscape.
• A group of F3 men got started at 0530, so this group finished up the work quickly.
• We had enough time left over to play a fun, competitive game of ultimate frisbee.
• It was a great morning living out all 3 F’s!
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Flo.
• Announcements
• COT / Prayers and Intentions
Pax:
Clifford The Big Red Dog
Hannibal
GMO
Lonzo
Buttercup
Goldwing
Rudy
Waldo
Huckleberry
Mercy
Sven
Reload
Snakebite
Viper
Organic
Callahan
Doubtfire
Stark
Fat Amy (Q)
F3-Mission-Principles
Warm-up: SSH and chain breakers in cadence
Mosey to the hill
The Thang: Blue Creek Ladder
Round 1:
Perform 1 squat at the bottom, run to the top, perform 1 burpee.
Perform 2 squats at the bottom and 2 burpees at the top.
Repeato up to 10
Round 2:
Perform 1 plank jack at the bottom, bear crawl up, do 1 merkin. Jog down and repeato with increasing reps.
Cooldown: Popcorn game – circle squat jumps or burpees
COT
The 15 Day Countdown
5/8/23
The Nest
PAX:
Pinto
Armstrong
Go Fish
Deliverance
Fallout Boy
Raven – Q
The Thang:
8 exercises, 1 “human timer”.
We counted off to start, 1 started off as the timer. The timer runs a lap while the other repeat reps of the exercise. The switch timers and move to the next exercise.
We ended with:
COR
NOR
Announcements
COT / BoM
As always, it was an honor to lead.
Monday Motivation
Date: May 15, 2023
Location: The Foundry – Gateway Middle School – Maumee, OH
QIC: Geppetto
PAX: Meatloaf, Phat Thor, Bourbon, Landslide, Geppetto, Huckleberry, Coconut, Woodstock, Gulliver
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
The Thang:
Pax counted off, evens started with one set of exercises, odds started with another.
Evens:
50 SSH
40 BBSU
30 Bonnie Blairs
20 Squats
10 Burpees
Run one lap
Odds:
50 Imperial Walkers
40 Merkins
30 LBC’s
20 Lt. Dan’s
10 Absolutions
Run two laps
Flip flop after completing your circuit. Repeato until time called.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Woodstockl was the six. Eh’d by F3 Toledo at the MacQueens race. Named Woodstock because his last name is Brown. Appreciates the support from the group and guys posting at Foundry
Announcements: CSAUP night ruck this Saturday May 20th 9pm until 1am. GTE37 this June!
Praise for Bourbon and his new job. Prayers to not waste the day and to make an impact in the lives of others.
Moleskin/Spreadsheet from the Gloom:
Low 50s, perfect morning.
Dave Matthews Band releases a new album this week so the playlist was all DMB
Good grumblechatter about the playlist. Love it! LOL.
Multiple PAX hit the up button by wearing vests. Tclaps!
Q: Snake Bite
PAX: Viper, Crawdad, Cinnamons, Footloose, Sven, Buttercup, Mercy, Re-Load, Party On, Fat Amy, Rudy, Snake Bite
Ruck: Across the Trail via Fallen Timbers Ln to River Rd via Jerome. Hike up to the monument, across the footbridge, and back around the mall and the cinema
Q: Viper
PAX: Fat Amy, Re-Load, Cinnamons, Irish Hoss, Wipers, Footloose, Crawdad, Buttercup, Mercy, Snake Bite, Rudy, Viper
Warm-up:
7-count motivators, arm circles, Chinooks
Beatdown:
Suicides with exercises at each stop, then reversing the flow once done:
Round 1:
5 Man Makers 30 LCBs 15 BBSs 20 Flutter Kicks 20 Merkins
Round 2: *Rifle Carry blocks between stations*
10 Squats 30 Curls 20 deadlifts 20 rows 10 lunges
Finisher:
Circle merkin to 100; merkin counted as one, each clap counted as an extra one.
Ended in COT
Pax:
Sven
Pooh Bear
Fat Amy
Reload
Buttercup
Waldo
Bobber
Manchester
Rudy
Organic
Echo
Stark
Cinnamons
Snake Bite
Viper
Flea (FNG)
Clifford the Big Red Dog
Rabil
Wooden (FNG)
Doubtfire
The Energizer Bunny (FNG)
Footloose
GMO
Mercy
Mr. Anderson (Q)
F3 – Mission – Principles
Warm-up: Forward / Backwards / Small / Big Arm Circles
Wind Mills
The Thang: The Matrix Muscle Matrix, Created by AI, Inspired by AI
Partner work, 1 partner working at a time, AMRAP
Round 1:
Bicep Curls
Overhead Presses
Round 2:
Block Squats
Block Dead-lifts
Round 3:
Flutter Kicks
Chest Presses
COT
The Pax: Lonzo, Doubtfire, Mercy, Huckleberry, Buttercup, Lyman, Irish Haus, Gulliver, Footloose, Echo, Rudy (Q)
The Thang: 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run
Black Ops
Date: May 15, 2023
Location: The Foundry – Gateway Middle School – Maumee, OH
QIC: None
PAX: Gulliver, Coconut
I’m gaining weight and it’s killing me! Before bed I posted a last second black ops opportunity for Foundry 05:00-05:30 just a quick warmup before Monday Motivation with Geppetto.
The exercise:
100 t-merkins
100 BB situps
Mosey/walk around the track
Coconut and I divided these a bit different, but completed the full round.
Thank you to Coconut for joining me and Bourbon for coming towards the end as well. Good shieldlock and mumblechatter before the regular beatdown. I will post more of these to get some extra calories burned!
05-17-2022 – Step into the Dodecagon:
Date: 05/17/2022
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon
PAX: 9 Total – Irish Hoss, Radio, Peach, Guardian, Phat Thor, Nitrous, Huckleberry, Callahan, and Bourbon (Q).
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
The Thang:
• Start with 21’s
o PAX failed the first time so we all got to complete 5 Burpee’s OYO
o PAX nailed it the second attempt
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o Complete a set of Motivators after each round.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it through two full rounds.
• Finished with some extra time so we completed another round of 21’s where the PAX finished together so no penalties.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Nitrous.
• Announcements
• COT / Prayers and Intentions
Q- Everest
PAX – Numbus (“..where two or more are gathered!”)
– 25 reps each-
-Rows (block)
-Lt Dans
-American Hammers
-Clock Merkins (qty 5 @ noon, 3,6,9,midnight)
-Step Ups /Jump Ups
-Wall sit (60 seconds count around)
***__________run lap_____________******
-Burpee
-LBC (Little Baby Crunches)
-Presses (block)
-Mountain Climbers
-Swing (block)
***_____run lap_____________******
-Curls/Press/Elbow (block)
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Squats
-Dips
-Big Boy Sit-Ups
Q: Callahan
PAX:
Hannibal
Huck
Guardian
Geppetto
Oil Change
Coconut
Spaulding
Tarnished
Crawdad
Callahan
Pax: Charlotte, landslide, Lyman, Lonzo, rocket man, mercy (q)
Intro. Principles. Beatdown. COT
Mercy combined random workouts he found on internet. Open tabs he needed to close. We shoved 4 or 5 workouts in one beatdown. That’s how weak a lot of these workouts are out there. Body weight beatdowns are real with F3 Black Swamp. Not so much on the internet.
Waldo, Doubtfire, Viper, Rudy, Irish Hoss, Lonzo, Mercy (q)
Intro. Principles. MURPH. COT
Arm the Armory
Intro
Mission
5 Core Principles
Countarama
Warm-up
Arm circles forward IC 10
Arm Circles backward IC 10
Windmill IC 10
Chain breaker IC 10
Motivators 7 count
Squativators 5 count
The thang:
Colt 45 – 2 rounds
B.O.M.B.S.
Partnered up. Pax 1 does exercise while Pax 2 runs to the other end of the parking lot. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
COT
Countarama
Nameorama
6 – Echo
Announcements
Ended in Prayer
Pax
Q- Re-Load
Fat Amy
GMO
Wooden
Stark
Flea
Energizer Bunny
Echo
Sven
Rudy
Doubtfire
Viper
Snake Bite
Mr. Anderson
Q: Callahan
PAX:
Huck
Hannibal
Guardian
Hannigan
Crawdad
Tarnished
Callahan
Ruck & Roll!
5/17/23
The Yard
PAX:
Flo
Raven – Q
The Thang:
A “ruck roulette” as Flo later described it. Coupons to choose from in the Yard this morning. Our route was a simple up the hill, about face and back down to the end of the “pier”. Somewhere in between the 2 points was a station set up with various coupons to choose from. During the ruck one could choose to take, leave or swap out coupons as they see fit.
Good Livin’.
Spreadsheets from the Gloom:
A great morning, though the numbers weren’t huge, the company was great! Thanks to Flo for being a Sticky Friend and great HIM. Respect!
We ended with:
COR
NOR
Announcements:
COT / BoM:
As always, it was a genuine honor to lead. F3 has blessed me with more than I deserve.
AYE!
The Hill is Alive!
5/18/23
The Mudhole
PAX:
Pinto
Raven – Q
The Thang:
A “ruck roulette” as Flo described it yesterday. It’s not stealing if it’s ripping off your own idea right? We did the same ruck as yesterday at the Yard.
Coupons to choose from in the Mudhole this morning. Our route was the small loop just off of the parking lot. At the beginning of the loop was a station set up with various coupons to choose from. During the ruck one could choose to take, leave or swap out coupons as they see fit.
Good Livin’.
Spreadsheets from the Gloom:
A great morning, though the numbers weren’t huge, the company was great! It was good to get some mumblechatter in and get to know Pinto a little more.
I believe it is worth mentioning that I used the clever title of this ruck to mock Deliverance. He is out of town this week, but I was still able to get a good jab in virtually.
We ended with:
COR
Announcements:
COT / BoM:
Prayed for the Kolinski family and Pinto’s mom.
As always, it was a genuine honor to lead. F3 has blessed me with more than I deserve.
AYE!
5/16/2023
Q: Lego
PAX:
Hannibal
Casper
Guardian
Oil Change
Bourbon
Huffy
Tha Thang:
Great morning to ruck! We headed over to Orleans Park for the PT/cardio portion of the ruck.
4 Rounds of:
3 Ruck rows
4 Merkins
5 Ruck Swings
Rest
4 Rounds of:
4 Ruck Rows
5 Merkins
10 Ruck Swings
Rest
4 Rounds of:
5 Ruck Rows
6 Merkins
12 Ruck Swings
After catching our breath, we rucked to Indiana Ave, then back around on Dixie Hwy to the start. Still got about 2 miles in by my calculations after the 20 mins of PT.
Met up with the runners and we ended with CoT. Prayers up for Jenna, who just had a baby and seems to be doing well.
Pax: Mercy, Lonzo, Lyman, Landslide, Gulliver, Footloose, Happy, Rocketman, Bear, Fat Amy, meatloaf, Rudy, buttercup, Stark, Woodstock
QiC Woodstock
Swamp. Ball. 1/2 with a football, 1/2 with a soccer ball.
Pax: Mercy, Lonzo, Gulliver, meatloaf, Woodstock
QiC: Woodstock
Monkey in the middle, 10 squats if you got got. Every 3-5 steals 10 lt dans.
Q: Clifford The Big Red Dog
3 – 9 minute Tabata rounds (30 sec work, 10 sec rest) of 4 exercises:
Round 1 –
5 squats, 5 squat jumps
Little boy sit ups
Single leg glute bridge
5 planks jacks, 5 merkins
Round 2 –
Tricep dips
Prisoner Squat Pulses
Floor sweepers
Bear crawl
Round 3 –
Jack press – renamed to Cheerleaders
Sit up and punch
Lunge kick – alternating legs
Plank reach
Finisher – Play Thunderstruck where we do burpees every time “Thunder” is said in song. Only had time for half the song.
PAX:
Manchester
Vespa
Doubtfire
Fat Amy
Waldo
Viper
Snakebite
Organic
Buttercup
GMO
Rudy
Re-Load
Sven
Bunyan
Cinnamons
PAX: Casper, Lego, and Huffy (Q)
Rucked the Loop to La Biblioteca (Maumee Library) and back.
4/27 Ruck: Armstrong, raven, deliverance, and fallout boy.
PAX in pairs traded off time performing exercise why the other ran; next exercise that has movement on our way to the hill. Walked uphill backward.
PAX was 13: Echo, GMO, Viper, Re-load, Polka King, Waldo, Cinnamon, Rudy, Lonzo, Mr. Anderson, Sven, Nitrous, Manchester
Black Ops
Date: May 17, 2023
Location: Field of Dreams – Rolf Park – Maumee, OH
QIC: None
PAX: Gulliver, Lonzo, Fat Amy, Rocket Man
Black Ops opportunity to get a few pre-beatdown calories burned.
The exercise:
100 t-merkins
100 BB situps
Ruck around FOD
Throwing out an event at 9/10pm the night before and having fellow PAX show up means a lot, thank you!
Lonzo joined me for the T-Merkins and BB situps and Fat Amy and Rocket Man were able to join us for the ruck
At the End of the Tunnel
Pax: Armstrong, Go Fish, Pinto, Deliverance (Q)
Warm up: Side Straddle Hop, Chain Breaker
Workout (with Tabata timer)
3 Rounds of each set of exercises
Round 1 60 seconds each exercise, 30 seconds of recovery
Round 2 45 seconds each exercise, 30 seconds of recovery
Round 3 30 seconds each exercise, 30 seconds of recovery, on to next set.
Set 1 (Muricans, Block Curls, Mike Tyson’s, Block Presses)
Set 2 (Seal Jack, Block Squat, Skaters, Block Toe Taps)
Set 3 (LBC, Bicycle, Flutter Kick, Hello Dollie)
Prayers for Luke as intensive treatment begins in Cleveland.
Murph
Dora, Ping, Colson
100 pull-ups, 200 merkins, 300 squats
At the End of the Tunnel, part II
Pax: Fallout Boy, Pinto, Raven, Deliverance (Q)
Warm up: Side Straddle Hop, Chain Breaker
Workout (with Tabata timer)
3 Rounds of each set of exercises
Round 1 60 seconds each exercise, 30 seconds of recovery
Round 2 45 seconds each exercise, 30 seconds of recovery
Round 3 30 seconds each exercise, 30 seconds of recovery, on to next set.
Set 1 (Inchworm Muricans, Block Rows, Spiderman Muricans, Man Makers)
Set 2 (Lateral Hops, Calf Raises, Bonnie Blairs, Smurf Jacks)
Set 3 (American Hammers, Sit Ups, Box Cutters, V-Ups)
Continued prayers for Luke as intensive treatment begins in Cleveland. For Luke’s parents, and for Pinto’s mother.
5/22/23 Camelot
Fun with Ladders( GMO Q)
Warm up:
-Mosey down path to cell tower
-Windmills IC
-Hand Release Merkins IC
-Fast Mosey back to Starting point
The Thang
-Super Set Exercises then when done complete ladder course doing 5 Merkins at the first cone each time. Hold Bear plank at last cone until last PAX. Sprint back to Start
1. 30 Curls, 30 Tri extensions ➡️ Ladder
2. 30 Shoulder Press, 30 Rows➡️Ladder
3. 30 Squats, 30 Imperial Walker➡️Ladder
4. 30 LBC, 30 American Hammer➡️Ladder
-Finished with Rifle carry down and Murder bunny back to the Start
COT
Countarama
Name O Rama
6- GMO
Announcement
Prayer Intenions
End Prayer
Pax –
Sven
Mercy
Waldo
Cinnamons
Buttercup
GMO- 6 & Q
Fat Amy
Rudy
Mr. Anderson
Echo
Organic
Vespa
Bourbon
Reload
Viper
Snakebite
5.22.23
Q: Callahan
PAX:
Heisenberg
Venom
Irish Hoss
Nitrous
Spaulding
#5 (somewhere in Cinci)
Coconut
Van Gogh
Wall-e (Medina)
Churchill (Medina)
Lego
Huckleberry
Callahan
Interval Track Workout
Intro
Mission
5 Principles
Workout
Warm-up: jog to the foundry
Set 1: 400m run every 2:00 (x6)
Set 2: 800m run every 4:30 (x2)
Cooldown: jog back to start
PAX
One Man Band
Coconut
Jennay
Callahan
Thumper
Spalding
Beatdown Name: Heavy Rucking
Date: 5.20.23
Location: The Battlefield (2300 Village Dr E #1700, Maumee, OH 43537)
QIC: Gulliver
PAX: Echo, Cinnamons, Re-Load, Runt, Crawdad, Footloose, High Tower, Lonzo
Welcome
F3 Mission and Core Principles
Disclaimer
The Thang
Ruck while passing a 30lb Ruck around every few minutes. Thank you to Lonzo who ended the ruck for me so I could set up my beatdown.
Count-o-Rama
Name-o-Rama
The Six (F3 name)
Announcements
Prayer
Beatdown Name: How Hard Can It Be?
Date: 5.20.23
Location: The Battlefield (2300 Village Dr E #1700, Maumee, OH 43537)
QIC: Gulliver
PAX: Mr. Anderson, Cinnamons, Meatloaf, Runt, Scoober, Wipers, Irish Hoss, Re-Load, Viper, Mr. Larson (FNG), Footloose, Thai Guy, Huckleberry, Tackleberry, Punky (FNG), Echo, Mercy, Everest, Snake Bite, Crawdad, Gulliver
Welcome
F3 Mission and Core Principles
Disclaimer
The Thang
A painful summary to type, but I learned a lot. 6 stations were set up with 2 exercises to chose from at each cone. In the middle was a pallet with 100ft of rope attached to each. I was expecting the 12 HC’s from GroupMe and directing 23 PAX shouldn’t have thrown me off but it did for some reason. Pax rotated stations, Lonzo added 2 Cindy’s to the pallet making it a dual PAX pull for most. Calories were burned and I even saw Huckleberry smiling so not all was lost. I appreciated the post beatdown support from Meatloaf and Footloose on how to improve Q’ing a larger group and this specific group. I will bring this beatdown back and Q at Battlefield again to get better. SYITG!
Count-o-Rama
Name-o-Rama
Announcements
Prayer
5/24/23
PAX:
Footloose – Q
Rudy
Cinnamons
Lonzo
Danielson
Happy
Lyman
Mercy
Rocketman
Meatloaf
Buttercup
Behr
Skeeter
Swamp Ball
1st half – with a football
2nd half – with a soccer ball
5/24
Q; Callahan
Pax:
Guardian
Huck
Irish Hoss
Peach
Nitrous
Burbon
Coconut
Hannigan
Geppetto
Phat Thor
Callahan
Common(s) Sense Beatdown BB
Welcome
Mission
Principles
Pax
Ten Pin
Thai Guy
Huckleberry
Everest
Flo (Q)
Warmup Mosey
SSH
Windmills
Chain Breakers
25 (4 count) reps in cadence of the following 18 Bodyweight Exercises:
Hammers
Flutters
Merkins
Hip Bridges
Imperial Walkers
LBCs
Air Presses
Monkey Humpers
Shoulder Taps
Freddie Mercuries OYO
Box Cutters
Back Clap Supermans
Lunges
Big Boys
Mountain Climbers
Calf Raises
Squats
30/60/90
Cool Down Mosey
NOR
SIX was Thai Guy
Announcements
COT Prayer
🇺🇸
5/23/2023
MC2 aka Coronado
Mercy (q)
Footloose
Lonzo
Lyman
Meatloaf
Viper
Irish Hoss
Rudy
Kenny G (FNG)
Huckleberry
Buttercup
Scoober
Echo
Murph
COT
Ruck-Roh at The Yard ⚓️ BB
Welcome
Mission
Principles
PAX
Raven
Van Gogh
Hazmat
Flo (Q)
Rucked rotating a 40lb sandbag while answering interspersed Scooby Doo cartoon trivia. The Pax rocked it by answering the questions without even waiting for the four multiple choice answers. Obviously we all spent some time in front of the television as kids.
10 Question Quiz
https://www.beano.
com/posts/the-ultimate-scooby-doo-quiz
Pre-Disc Leadership Ruck
5/20/23
PAX:
Tarnished
Flo
Hannibal
Guardian
Soda Pop
Bourbon
Lego
Casper 👻
Raven – QiC
5 Core Principles
Motto
Credo
Rucked down to the river.
Discussed leadership, in around table format.
Great morning, better company.
CoR
announcements
BoM
It was an honor to serve, AYE!
Backblast
Dora and Treebeard
Death by Merkin and BBCs
Ran 1/4 mile
50 merkins
50 BBCs
Repeat 5x or so
5-25-23 DIAMOND IN THE ROUGH
Vespa – Q
Bourbon
Footloose
Paratrooper
Manchester
Stark
GMO
Coconut
Mr Anderson
Reload
Echo
Energizer Bunny
Waldo
Irish Hoss
Fat Amy
F3, Mission Statement, 5 core principles
Warm up IC: chain breakers, wind mill, side straddle hops. Countorama 15.
Mosey to field (lights on!)
20 count: squat, big boy, merks on 1.
Lt Dans, bicycles, air press (50) on 2.
Mountain Climbers, LBC, shoulder taps on 3.
Apollo Onos, flutter kicks, plank jacks @home. Cone run after each set. Rotated. Completed 6 sets.
Team base running with burbees at bases.
7 count motivators
100 count circle merk.
Mosey to base, countorama, namorama, GMO as 6.
Announcements, Prayers Requests.
6:15✅
HIIT-ing The Wall BB
Welcome
Mission
Principles
Pax
Oil Change
Phat Thor
Hannibal
Isoceles
Geppetto
Spaulding
Jennay
Huckleberry
Daly
Guardian
Flo (Q)
The Thang:
SSH
Chain Breakers
Arm Circles
Windmills
Warmup Mosey
Tabata/HIIT 40 sec exercise 20 sec rest of the following 18 Bodyweight Exercises:
Hammers
Flutters
Merkins
Hip Bridges
Imperial Walkers
LBCs
Air Presses
Monkey Humpers
Shoulder Taps
Freddie Mercuries
Box Cutters
Back Clap Supermans
Lunges
Big Boys
Mountain Climbers
Calf Raises
Squats
30/60/90
Mosey
COR 11
NOR
SIX was Spaulding
Announcements
COT Prayer
🇺🇸
Ruck It!
5/25/23
Mudhole!
PAX:
Pinto
Deliverance
Go Fish
Raven
Fallout Boy – Q
Rucked to the hill, over the hill, and back to the parking area. We did not stop. We continued around the small loop near the observation deck. While on the small loop, Deliverance “Heisman” Maletich stripped the 30# sandbag (Franco #32) from Raven and high-stepped into the “endzone”. It was quite dramatic & mildly entertaining.
We finished the small loop with 25 pack-on merkins. Just when it seemed that we were finishing with a nice leisurely stroll back to our vehicles, our QiC decided we would lunge-walk, packs on, the distance of the parking lot. It was at this point the YHC (Raven) decided it may have been a poor choice to bring that 30# coupon all for himself… oof.
Ended with
CoR
BoM
Pinto handled the prayer duties. We lifted up Luke and the Kolinski Family and thanked God for the beautiful day.
Aye!
May 25, 2023
Welcome
F3 Mission & Core Principles
PAX:
Buttercup
Landslide
Lonzo
Mercy
Rudy
Woodstock
Lyman (QIC)
Notes: Drop in temp overnight to around 45 degrees. Still pleasant once we got moving.
Warmup: 20 Side Straddle Hops, 10 Chain Breakers, 10 Windmills
The Thang: Multiply the Madness
Three rounds of 2-4-6-8-10 reps. Each HIM to roll the dice before each exercise to determine *actual* number of reps. Proceed through all three rounds and repeato, with number of reps determined by the roll of the dice multiplied by the number on each exercise.
Round 1
2 Burpees
4 Lt. Dans
6 Merkins
8 Overhead block presses
10 Monkey Humpers
Run a lap
Round 2
2 Absolutions
4 Squat Thrusters
6 Big Boi Sit-ups
8 Mountain Climbers 2:1
10 Flutterkicks 2:1 w/block
Run a lap
Round 3
2 Manmakers
4 Kettlebell Swings
6 Diamond Merkins
8 Goblet Squats
10 Hello Dollies w/block
Run a lap
Countorama ( 7 )
Name-o-rama
Mercy was the Six
Announcements
Ended in Prayer.
Nice work from everyone. Shoutout to Buttercup who consistently rolled 5s and 6s for some high rep counts. Nice work from everyone. Honored to lead today!
Lyman
Rucking a new Trail – Sidecut Wood Duck Loop
PAX (4):
Lego,
Geppetto,
Solo,
Huffy (Q)
F3 stands for:
Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
We did Just a smidge over 3 miles. We crossed the bridge, and took the Tow Trail to the Wood Duck Loop to the River View Trail and back over the bridge.
We closed in the COT. (Spaulding was the 6) As always, it is an honor to lead the Men of F3!!
The Levy on 5/16/23
PAX
Jennay
One Man Band
Nitrous
Fossil
Landslide
Coconut (Q)
THANG:
Cross to the Maumee side, go under the bridge downtown, up the hill and first right, out to the end.
Upstream to Sidecut park and then across by the playground to the towpath trail, towpath back to Conant, back under the bridge and repeat the harrison st./river trail loop, then back across to endex. Lil’ bit of stretching in the parking lot while waiting for the ruckers return.
beautiful sunrise.
5/26.23
Q: Callahan
Pax
Sven
Irish Hoss
Golden Eagle
Manchester
Waldo
Doubtfire
Re-Load
Rudy
Wipers
Fat Amy
Mr. Anderson
Viper
Snake Bite
Stark
GMO
Butter Cup
Huckleberry
Organic
Tia Guy
Callahan
Q: Colson
With Dora
Workout: Go Dog Go! (Devil Dog inspired workout modified for F3)
– Open: 26 burpees or burpee pull-ups
– 8 rounds of:
+ 13 coupon cleans (aka hang cleans)
+ 13 merkins
+ 13 box jumps (picnic table)
+ 13 coupon swing (kettlebell swing)
– End: 1.25 mile run
-optional: add 20lbs weighted vest
Closed workout with COT
5/26/23
Q: Sven
Pax
Echo
Re-Load
Fat Amy
GMO
Disc Golf Beatdown.
Q – Hannibal
Phat Thor
Casper
Tarnished
Guardian
Bourbon
Nitrous
Flo
Raven
Teams of 3 – One member of each team throw the disc while rest do an exercise. Then hustle to your teams disc, throw disc, hustle to disc until it is in the basket. Do number burpees equal to your teams stroke count. (lots of 4s). A bunch of us were wearing our rucks.
Exercises performed during drives:
Merkins
Squats
Flutter kicks
Shoulder Press
Lunges
American Hammer
Rows
Calf Raise
BBSUs
Start at top of exercise list after 9 holes
Pearson Ruck
PAX – Fallout Boy, Pinto, Raven, Deliverance (Q)
Out over the overpass and back to the loop.
Jog the boardwalk to the observation tower.
Sunrise PT on the observation deck.
A beautiful morning.
Meatloaf – Q
Flo
Lego
Bourbon
Deliverance
Isosceles
Callahan
We rucked/ran and talked Q2.1 Impact
5/27/2023
Workout: Freedom from School
AO: The Fortress
PAX:
Q – Phat Thor
Flo
Geppetto
Bourbon
Meatloaf
Tarnished
Isosceles
Lego
Peach
Irish Hoss
Spaulding
Thumper
Callahan
Deliverance
Mission, Principles and Disclaimer given
Warmup:
SSH, Chainbreakers, Windmills, mosey around the parking lot
The Work:
Trivia for each grade. If we get it right, we only do the exercise for the grade(12 reps). If we get it wrong, we do all exercises from previous grades. We got quite a few right and graduated just in time.
Kindergarten: SSH
Grade 1: BBS
Grade 2: Merkins
Grade 3: Imperial Squats
Grade 4: Freddie Mercury’s
Grade 5: Bear Squats
Grade 6: Monkey Humpers
Grade 7: LBC(2×1)
Grade 8: Outlaw
Grade 9: Burpees
Grade 10: Captain Thor’s
Grade 11: Lt. Dan’s
Grade 12: Absolutions
Ended with some circle merkins in honor of Flo’s 64th birthday!
7:20 – DONE
Name-o-rama/The Six(Flo)
Announcements
Intentions/Prayer
Trivia Questions we got right, see if you can get them:
What year was the very first model of the iPhone released?
What is the symbol for potassium?
which planet has the most gravity?
what is Hawkeyes real name?
Which brewery claims to be the oldest in the nation?
What is the body’s largest organ?
What is the capital of Kentucky?
Trivia Questions we got wrong:
How many dimples are on a golf ball?
What 2 states border the most states?
What does DC stand for in the comic book world?
Who is the oldest sister in Little women?
Questions we cheated on:
How many movies did Sean Connery play James Bond in?
5/20 CSAUP
Meatloaf – Q
Reload
Isosceles
Manchester
Hannibal
Gulliver
Fat Amy
Lego
Raven
Waldo
We did a lot… rucking, rucking with coupons, rucking with tractor tires, the PT Test and a beatdown
Pax:
Runt
Echo
Cinnamons
Mercy
Buttercup
Reload
Party On
Viper
Fraction
Footloose
Rudy (Q)
The Thang:
We rucked the battlefield loop.
necropolis ruck
q. solo
pax. huffy, oil change, meatloaf, echo, lego
activity. rucked and pushups
5/29/2023
Black Ops – Memorial Day Murph at The Field of Dreams (Rolf Park)
PAX:
One Man Band
Woodstock
Rudy
Lyman (QIC)
Welcome
F3 Mission and Core Principles
The Murph:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Count-o-rama
Name-o-Rama
The Six: Woodstock
Announcements
Prayer
Thanks to all who put on the uniform and never had a chance to take it off. Grateful to have the freedoms we have!
Lyman
Pax: Meatloaf and Woodstock
QiC Woodstock
We did sets of 25 reps, varying block exercises for 3 minutes, then ran a lap. Then repeat.
Good conversation and good workout.
PAX: Phat Thor, Huckleberry, Tarnished, Lego, Peach, Van Gogh, Irish Hoss
Q: Isosceles
We did the Murph for Memorial Day and reflected on those who have paid the ultimate sacrifice for the freedoms we enjoy.
29 May 23
PAX:
Q – Snake Bite
Viper
Re-Load
Doubtfire
Hannibal
Organic
GMO
Thai Guy
Footloose
Buttercup
Bourbon
Manchester
Waldo
Meatloaf
Energizer Bunny
Completed a group Murph, then an epic kickball game, followed by “fireworks” from Toledo Edison.
Back Blast:
Colson (Q) and Treebeard w/ Defiance FD, Defiance PD, Defiance Experience Church, and others.
Location: Defiance High School
Murph workout-
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
COT & Picture
Post Ruck the Pre Ruck
Date: May 30, 2023
Location: Lower Necropolis-Ft Meigs Lower Parking Lot – Perrysburg, OH
PAX:
Q – Geppetto
Guardian
Lego
Casper
Van Gogh
Bourbon
Raven
Opening, Led by Geppetto
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Rucked to The Upper Necropolis and back. Good mumblechatter 2.8 miles.
Closing led by Jennay:
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Fossil was the six. Eh’d by Charmin and others. Likes the push and motivation and camaraderie he gets from the group. Named because he was in the oil and gas industry.
Announcements: 2nd F Tekela’s June 1st. Grow Ruck end of June. Red Ryder Cup August 19th. Mental Health breakfast this Sunday Scramblers Maumee.
Prayers for Armstrong’s son Luke and the Dushane family.
Moleskin/Spreadsheet from the Gloom:
Low 60’s and calm.
Raven brought along a coupon for a little extra “fun”
PAX: Meatloaf, Fat Amy, Mercy, Rudy, Viper, Snake Bite, Echo, Irish Hoss
Q: Isosceles
The Murph! Nice to meet you Echo!
Pax:
VanGogh (Q)
Raven
Soda Pop
Workout:
Rucked around the block then did the 50 t merkins and 50 butterfly sit ups then rucked around again
Beatdown Name: Swamp Ball A Painful Tradition
Date: 5.31.23
Location: Field of Dreams (Rolf Park)
QIC: Gulliver
PAX:
Cinnamons
Rocket Man
Lonzo
Pooh Bear
Buttercup
Lyman
Mercy
Sven
Woodstock
One Man Band
Footloose
Landslide
Rudy
Viper
Manchester
Snakebite
Welcome
F3 Mission and Core Principles
Disclaimer
Swamp Ball, what more can I say? Invented out of boredom it has become a staple of Black Swamp Summers. Some pax broke out cleats and still lost, but that’s how it goes; the score shall remain unpublished to protect the innocent. Great to see new faces visiting from Whitehouse and Cinnamons even rode his bike all the way here and probably had 400 pounds in his ruck. Watches fell off, collisions were made, friendships tested, and we upped the tackle penalty to 5 burpee’s for the first half of the game then back to 3.
The Thang
Swamp Ball baby!
Count-o-Rama
Name-o-Rama
The Six (Lyman)
Announcements
Prayer
Beatdown Name: Black Ops Broga Days of Summer
Date: 5.31.23
Location: Field of Dreams (Rolf Park)
QIC: Gulliver
PAX:
Gulliver
I’ve been doing DDPYoga for a couple years but I’ve never tried to “lead” a stretch. Trying to change that this summer by offering the Broga Days of Summer out. Like Q’ing i’ll only get better with time.
The Thang:
One pax enjoying the sunrise, grass under his feet, and a good stretch!
5/27/2023 New Kids on the Block Beatdown
Welcome-several Kotters present this morning!
Mission Statement
5 Core Principles
Count O Rama
21 total pax along with their favorite Cindy (and NKOTB Pandora playlist) moseyed around the block at the Battlefield and performed the following 5 exercises at periodic intervals:
N= Never Surrender w block
K= Kraken Burpees
O= Outlaws w block
T= Thrusters and/or Tempo Merkins
B= Box Cutters w block
At this point we ended up at the Coy pond where we performed the following exercises in honor of YHC’s cousin, Corey Stevenson, who tragically, and suddenly passed away three days earlier:
C= Carolina Dry Docks
O= Outlaws w block
R= Rochambeau (a new one I found on the Exicon where pax line up across from another pax in high plank position and play 10 rounds of Rock, Paper, Scissors where the winner holds plank and the loser hops up and performs one burpee before resuming the next round. A tie has both performing a burpee)
E=Elf on the Shelf
Y= Yoke walk around the pond and back to the shovel flag.
COT included naming a 2.0 FNG!
Q: Doubtfire
Pax:
Fraction
Tackelberry
Reload
Huckelberry
Lyman
Mercy
Buttercup
Runt
Echo
Dirty
Thai Guy
Waldo
Rudy
Stark
Cinnamons
Footloose
Viper
Scoober
Hightower
FNG 2.0 Weasley (Waldo’s son)
Grantland Beatdown
Date: May 31, 2023
Location: Grantland – Rotary Park – Perrysburg, OH
PAX:
Q – Geppetto
Guardian
Casper
Bourbon
Huckleberry
Hannibal
Irish Hoss
Doubtfire
Venom
Ten Pin
Hannigan
Spaulding
Peach
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm Up
One lap around inside fence of tennis courts
The Thang: Each round performed four times
Round One – Burpees – 45 seconds – run width of 1st court during 30 sec interval
Round Two – Imperial Walkers – 45 seconds – run width of 1st two courts during 45 sec interval
Round Three – Squats – 45 seconds – run width of 1st three courts during 1 min interval
Round Four – BBSU – 45 seconds – run width of 1st four courts during 1 min 15 sec interval
Round Five – Merkins – 45 sections – run to far fence during 1 min 30 sec interval
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Doubtfire was the six. Third F3versary! Keep coming back because of the brotherhood and encouragement he sees and experiences from other PAX. Named because when he joined F3 he had just quit his career to raise his kids.
Announcements: 2nd F Tekela’s June 1st. Grow Ruck end of June. Red Ryder Cup August 19th. Early start next Wednesday – 5am.
Prayers for the Dushane’s and their extended church family.
Moleskin/Spreadsheet from the Gloom:
Mid 60’s and calm. Humid
Ten Pin had his puppy Nitro which provided some comic relief
Honored to lead the group!
sMURPH
DATE: 6/1/23
Mission statement/5 Core Principles/Countorama
Beatdown explanation
Demo of Hurpee’s and Up-Down’s
Warm up: Mosey the run portion of the beatdown
The Thang:
10 reps of each exercise (except for run). Then repeat.
S – Squats
M – Merkins
U – Up down’s (4-count high knees, then drop to floor – chest on floor – and back up)
R – Run
P – Pull ups
H – Hurpees (Hand-release burpees)
REPEATO
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Viper
Snake Bite
Doubtfire
Reload
Irish Hoss
Energizer Bunny
Bourbon
Echo
Behr
GMO
Fat Amy
Silver Surfer
Poo Bear
Waldo
Hazy Swamp Ruck
Pax: Fallout Boy, Pinto, Deliverance (Q)
Completed the 3 mile loop on a hazy, buggy morning. A good pace and good conversations.
Prayers for Luke and the Kolinski family
PAX: Huckleberry, ponzi, bonds, thai guy
The Thang:
We started off with a bit of slow go warm ups.
Abe vergodas
SSH
Then it was off to the races…
Up by five each round
Round 1
5 merkins
10 crunchy frogs
15 dips
20 Klinger kicks
Run
Round 2
5 lunges
10 squats
15 American hammers
20 air presses
Run
Repeat to Round 1 and up by five
Finished out with some stretching and the COT
Gimp Workout
Date
6/2/2023
Location
The Pit
Pax
Q – Besse
Dora
Bob Ross
Colson
– [ ] Knee-to-chest stretch – 30 seconds per leg
– [ ] Cat-cow stretch – 10 times
– [ ] Bridge exercise – Hold for 5 seconds, then lower back down. Repeat 10 times.
– [ ] Bird dog exercise – Hold for 45 seconds, then return to the starting position. Repeat with the opposite arm and leg.
– [ ] Don Quixotes – 20
– [ ] Plank – Hold for 30 seconds
– [ ] Big boy sit-ups – 25
– [ ] Hindu Merkin – Do 3 sets of 10 reps with a 30-second rest between each set. Sets of 20 merkins on 2nd round.
– [ ] Lex Luther’s – 25
– [ ] Merkins – 25
– [ ] Superman’s – 25
– [ ] Big boy sit-ups – 25
– [ ] Copperhead Merkins – 10 as group
– [ ] Copperhead Squats – 20 as group
– COT and selfie
– [ ] Copperhead Squats – 20 as group
– [ ] Copperhead Merkins – 15 as group
– [ ] Big boy sit-ups – 25
– [ ] Superman’s – 25
– [ ] Merkins – 25
– [ ] Lex Luther’s – 25
– [ ] Hindu Merkin – Do 3 sets of 10 reps with a 30-second rest between each set. I modified with 3 sets of 20 merkins on this round.
– [ ] Big boy sit-ups – 25
– [ ] Plank – Hold for 30 seconds
– Dora went for a run at the end.
Beatdown Name: Circling Wakanda
Date: 6.1.23
Location: Wakanda (Maumee HS)
QIC: Gulliver
PAX:
Lonzo
Meatloaf
Rudy
Buttercup
Manchester
Gulliver
Welcome
F3 Mission and Core Principles
Disclaimer
I will never complain about the bugs because they could always be snowflakes
Warmup
None
The Thang
4 cones were set up at the ends and sides of the circle with reps determined by rolling 1 dice. Cone 1 was always 5 motivators and around the world (by dice #) if we had Cindy with us.
Cone 1: 5 Motivators & around the world
Cone 2: Carry Cindy with you for Elaine’s (hold the block to your chest and push out like Elaine Benes “Get Out!” from Seinfeld) and leave Cindy behind to mosey on
Cone 3: Squats
Cone 4: Merkins
Back to Cone 1 for motivators then turn around and mosey to cone 4 to until you get back to cone 1 for Elaine’s. Carry Cindy back to cone 1 for motivators and around the worlds. After that turn around and carry Cindy back to Cone 1 and repeat going back and fourth.
Count-o-Rama
Name-o-Rama
The Six (Gulliver)
Announcements
Prayer
Great morning to celebrate my 4 year F3iversary.
PAX:
Q – Hannibal
Venom
Guardian
Poodle
Jennay
Raven
Lego
Coconut
Callahan
Spaulding
4 stations in the Wall loop of up the stairs across the top and down the ramp. Each station started at 4 reps and increased by 4 each time you stopped there up to 16 total reps as you did the loops, All PAX had to start over again at 4 before we called it a day.
At bottom benches we did step-ups or box jumps
At top of stairs we did T-Merkins
At top of ramp we did Butterfly sit ups
At bottom of ramp we did burpees
It was a pleasure to lead
Beatdown Name: Black Ops Broga Days of Summer
Date: 6.1.23
Location: Field of Dreams (Rolf Park)
QIC: Gulliver
PAX:
Gulliver
Manchester
Machester hopped on the broga train today and we followed along with the DDPY stretch video. Mahchester challenged me to lead the next one on my own which I set up for Friday at Rabbit Hole.
The Thang:
Two pax enjoying the sunrise, grass under our feet, and a good stretch!
Beatdown Name: Gullivers 1 year beatdown
Date: 6.2.23
Location: Rabbit Hole (Whitehouse Library
QIC: Gulliver & Mercy
PAX:
Lonzo
Doubtfire
Yeast
GMO
Wicked
Gulliver
Pooh Bear
Bunion
Sven
Cinnamons
Mr. Anderson
Isosceles
Irish Hoss
Organic
Solo
Manchester
Liverpool
Waldo
Echo
Re-Load
Footloose
Bourbon
Rudy
Fat Amy
Clifford The Big Red Dog
Nitrous
Buttercup
Guardian
Party On
Viper
Lyman
Huckleberry
Mercy
Welcome
F3 Mission and Core Principles
Disclaimer
THIRTY TWO HIM’s joined us at Rabbit Hole this morning for a modified and secret Murph. We did a short mosey across the street making some pax think we were heading to Camelot but stopped at the park. Mercy and I split the group in half and while Mercy led squats and Merkins in the field my group paired up by the monkey bars for pull-ups and big boy situps. We swapped and then all joined together for cadence work led by Mercy before a mosey back to Rabbit Hole.
Warmup: None
The Thang: Modified Murph
Count-o-Rama
Name-o-Rama
The Six (Gulliver)
Announcements
Prayer
This was my one year to the date with F3 and I can’t thank everyone enough for the push to grow better as a person, husband, and community member. Although I may have stumbled through it in person I wanted to lay out my What and Why’s in the backblast as well.
The What that keeps me coming out are the PAX of F3. The push to do new things, wear 30 pounds of extra weight to beatdowns and see other in vests too, try new workouts & CSAUP events I would have never done before F3. Those HIM’s who lead us outside F3 to live the mission through community service events and lift each other up beyond the gloom. You are all the What that keeps me coming out.
My Why is myself. I am my why so I can better serve those in the community and those I love. I want to reach Respect, Double Respect and beyond without needing a cane, walker, or wheelchair to walk my daughters down the isle and be the best husband I can. To be healthy and physically fit enough to beat up boyfriends and do the hard things others cant.
We do what other men won’t, to live the life other men only dream of. SYITG!
Beatdown Name: Broga Days of Summer
Date: 6.2.23
Location: Field of Dreams (Rolf Park)
QIC: Gulliver
PAX:
Gulliver
Mercy
Re-Load
Sven
Viper
I better get better at leading broga if HIM’s keep showing up, even if it’s just for challenge points.
The Thang:
Broga stretch to the best of my ability to loosen up after this mornings beatdown.
Name-o-Rama
Prayer
Date: 5/30/2023
Time: 6:15pm-7pm
Location: The Commons (Levis Commons)
Theme: BOOMBOX BEATDOWN
F3
• Fitness Fellowship Faith
Mission:
• To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors
4. It’s led in a rotating fashion by the men of F3 – no professional training, you vs. you, push yourself but know your limits and modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama):
• 4 Pax
1. Q: @Jay “Thai Guy” Solarik
2. @Ray “Ten Pin” Gill
3. @Brian “Ponzi” Coil
4. @Rick “Huckleberry” Thielen
The Thang:
• Theme: Boombox Beatdown
• Workouts in cadence to songs
The Warm Up:
Motivators to jump around
• Side straddle hops broken down from 10 to 1.
• 10, 9, 8…
The Fun Stuff
• Group chose a body part (1-4 below) and we did a workout to a song for that body part.
1. Upper body
2. Lower body
3. Core
4. Full body
1. Ten pin’s choice: Upper body Exercise = pushups / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) push-up
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break – 10 seconds
1. Ponzi’ choice: Core Exercise = crunches, hold crunch in plank position. With block and/or vest for up button.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, hold crunch in plank. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
1. Huckleberry’s choice: Full body Exercise = Burpees and Side straddle hops. Manmaker w/ block and/or vest for up button.
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do Side straddle hops.
Break 10 seconds
1. Ten Pin’s choice: Leg Exercise = Squats. With block and/or vest for up button.
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Break – 10 seconds
1. Ponzi’s choice: Core excercise = The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing everyone’s feet down then the next person goes and so on until the song ends.
1. ThaiGuy’s choice: Full body = The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee. Add vest for up button.
The Cool Down
Tug of war
• Split into two teams and did a tug of war competition
• Thai Guy / Ponzi vs. Huckleberry / Ten Pin, Thai Guy / Ten Pin won first round, losing team voted Thai guy off winning team, Huckleberry / Ten Pin beat Ponzi, Ponzi voted off Ten Pin from winning team, Huckleberry beat Ponzi, Huckleberry chose 20 imperial walkers for the team as last man standing.
• Lesson learned: safety call out for tug of war… be careful not to release rope as it can bring the other team to the ground and can result in injury… Huck bumped his head when Ponzi lost grip of rope. Note this as a caution / something to be aware of if doing Tug-Of-War in the future.
COR
• 4
NOR
1. Q: @Jay “Thai Guy” Solarik
2. @Ray “Ten Pin” Gill
3. @Brian “Ponzi” Coil
4. @Rick “Huckleberry” Thielen
Six
1. @Brian “Ponzi” Coil: Eh’d by dread, accountability / PAX keeps him coming out, name in being an accountant
COT (circle of trust)
Announcements / words of wisdom / prayer
• Tag team challenge – sign up
• Playhouse build on Thursday
• Troops / first responders
• Prayers for those things we keep to ourselves
Pre-Ruck the Post Pre Ruck
5/31/2023
Q:Lego
PAX:
Bourbon
Raven
Van Gogh
Guardian
Lego
We rucked nearly 3 miles with Ravens 30lb sandbag rotating between all of us. Great Mumblechatter about wearing courderoy pants for GTE and other general prep.
5/30 – Summer Runnin
Q – Jennay
Pax – Fossil, Jennay, Coconut, Spaulding
Thang – Ruck Q took care of opening. Jennay laid out a course for runners to head over to the Fortress and back. Total distance was about 5 miles give or take.
End – NOR, COR and COT.
Workout name: “Batman Workout”
Pax: Dora, Colson, Brogan
Site Q: Brogan
Location: The Pit
Warmup: 1 mile run, 15 don quioxtes, 15 Copperhead squats, 10 Imperial walkers, one round of Circle Burp with each member leading 2 burpees
Workout:
20 squats
2 Clock merkins- 12oclock, 3 oclock, 6 o’clock, 9 o’clock
10 Bonnie blair
20 shoulder taps
20 mtn climbers
10 dips
10 reverse sit ups
We accomplished 3 rounds of this
Ended with COT
Memorial Day Murph!
5/29/23
The Nest
PAX:
Deliverance
Callahan (badass)
Raven – Q
We have been looking forward to this Murph for months here at the Nest. It is a true honor to be able to celebrate one of our nation’s greatest heroes on this holiday.
Deliverance has been preparing and set a goal of 50 min to complete this Murph. He crushed his goal by more than 3 min. A huge success!
Ended with
CoT
And coffeeteria!
As always it was an honor to lead. 🇺🇸
Pre ruck ride:
q: cinnamons
Pax:
Mercy
Fat Amy
We road to Camelot and back from the Battlefield
Footloose
Waldo
Snake bite
viper
Lonzo
Sven
Echo
Fat amy
GMO
Party on
Manchester
Huckleberry
Crawdad
Five below
Cinnamons
Gulliver
Rudy
Fraction
Meatloaf
Reload
Buttercup
Mercy (q)
Rucked the perimeter of the Fallen timber parking lots, did squats in cadence along the way a couple times.
COT
Cinnamons
Fraction
Buttercup
Footloose
Huckleberry
Thai Guy
Reload
Lonzo
Patriot
Crawdad
Party On
Scoober
Bluto
Meatloaf
Mercy (q)
Intro, Principles, Mission.
There was a tire that was recently acquired and found a new home near Valpak at the Battlefield. The tire’s new home was next to the Chess Pieces that were taken away when they stole all fun and shut down the world due to covid. the pieces were 2-3 feet tall. The pax split up into 2 teams. While 1 team flipped the tire to the other side, the second team had opportunity to run and take chess pieces from the other end. It was new and different, in a field we normally don’t use at the battlefield. Gnats were out in full force. The pax took a minute to catch on, but we did work and tried something new. Was glad to see Patriot and Bluto out.
COT
Workout
Monday Murphday
Date
6/2/2023
Location
The Pit
Pax
Q – Besse
Colson
We did the Murph and a COT.
Meatloaf – Q
Coconut
Callahan
Woodstock
Gulliver
Landslide
Stalker
Solo
Thang:
-25 Squat Thrusters
-Bear Crawl 25 yards out and back (with rucksack on)
-25 Squat Thrusters
-4 Rounds:
– 13 TMerkins
– 13 Butterfly sit-ups
– run two laps
– Army crawl 25 yards out and back (with rucksack on)
PAX: Fall out boy, Deliverance, Raven, and pinto
Q: Isosceles
We did an ebb and flow workout. Ran striders (75%) effort. And did exercises in between.
Pre-Ruck the Murph
6/5/2023
Q: Lego
PAX:
Fat Amy
Soda Pop
Guardian
Casper
Bourbon
Lego
The Thang:
We rucked the “murph mile” and then looped back around the park for a total of 2.25 miles. YHC didn’t count right and ended up as the 6.
4/24/23
Fallout beatdown
The Nest
PAX:
Deliverance
Go Fish
Chubbs
Raven
Armstrong
Fallout Boy – Q
The thang:
Great beatdown, 4 corners with different exercises in the middle and the burpee chair in the middle (if I remember correctly).
Ended with CoT & BoM
Aye!
Monthly Murph
6/5/2023
Q: Lego
PAX:
Van Gogh
Guardian
Venom
Jennay
Nitrous
Huckleberry
Crawdad
Bourbon
Peach
Spaulding
Soda Pop
Fat Amy
Casper
Lego
The Thang:
14 strong for the Murph. Solid showing on a Monday and we got to celebrate Peach’s birthday! He was the 6 and admitted he almost fartsacked for today. Glad he came out!
COT: Prayers for Bourbon starting his new job today.
Prayers
Beatdown Name: Broga Days of Summer
Date: 6.05.2023
Location: Foundry (Gateway Middle School)
QIC: Gulliver
PAX:
Gulliver
Stalker
Getting better with leading these things. Thank you to Stalker who joined me today and I’m glad you didn’t feel any pain in your knee.
The Thang:
Short Broga stretch after the beatdown using a sequences I learned from DDPYOGA and a few improve items as well.
National Co-Working Day
Collaboration and Shared Workspace was the name of the game this morning.
Welcome
Mission
Five Core Principles
COR
Q- Doubtfire
Pax-
Snakebite
Viper
Pooh Bear
Organic
Buttercup
Mismatch
Manchester
Mercy
Sven
Cinnamons
CTBRD
Mr. Anderson
Rudy
Reload
Echo
GMO
Party On
The Thang:
We began by moseying to the pavilion (location A) where I had staged a metric shit ton of random heavy coupons the likes of paint cans, 4×4 Timbers, lots of cindys, shovels, buckets of bricks, bag o top soil, etc. The coupons were placed in five separate groups. We then counted off to get five teams of three because that’s Jake many HC’ we had. We ended up with 18 pax so 3 teams had 4 members. Once we were all in groups I gave the instruction that we were tasked to Co-work by moving all coupons to Veterans Memorial Park (location B) approximately 150 meters away. A minimum one pax had to remain at location A starting to work on the reps I assigned. (200 merkins, 200 SSH, 200 BBSU collectively). Once the pax transported all their coupons to location B, they returned to location A to complete all 600 reps. (Teams of 4 had an additional 50 reps of each exercise.). Once all reps were completed the pax held Al Gore or plank until all five groups arrived at location B.
Round 2 we transported all coupons to another location B which was at Cycle Werks about 150 meters away. This round we performed London Bridges, American Hammers and Imperial Walkers.
We finished with Absolutions and Starfish Sit ups and loading all coupons into my truck. Had to call it before finishing all the reps due to time.
Back to the shovel flag for our
COR
NOR
Six- CTBRD
BOM
38 special beatdown 6/3/2023
Pax:
Spaulding- Q
Deliverance
Coconut
Jennay
Peach
Doubtfire
Lego
Landslide
Casper
Stark
Tarnished
Guardian
Raven
Start out with 38 side saddle hops
Doing 3 exercises for 8 minutes non-stop
Merkins
Squats
Big boy sit ups
Run to the second station
3 exercises in 8 minutes non-stop
Box jumps
Dips
Imperial walkers
Run to third station
Non stop for 8 minutes
Burpees
Lt. Dans
Absolutions
Run to fourth station
Non-stop for 8 minutes
Bear crawls
Duck walk
Crab walk
Up and down the hill
Run back to parking lot
38 circle merkins- twice
Birthday preview run-
Pax- Spaulding-Q
Ran 4+ miles and set up the beatdown
Pre-ruck Black Ops
PAX:
Q- Lonzo
Clifford the big red dog
GMO
Callahan
Mercy
Rudy
Buttercup
Fat Amy
Viper
Huckleberry
We got about 1.5 miles in before the Murph.
The Murph
PAX:
Q- Lonzo
Huckleberry
Wicked
Lyman
Doubtfire
Pooh Bear
Footloose
Irish Hoss
Echo
Woodstock
Clifford the big red dog
GMO
Callahan
Mercy
Rudy
Buttercup
Fat Amy
Viper
Some of us finished the 2 miles of rucking and then did the PT portion of The Murph, the others ran. Woodstock was late… who knows how much he ran.
COT Doubtfire was the 6. He explained how he got his name and that led into his tag team partner and name of Domestic Engineers. 🤷♂️
Closed with a short prayer.
Pre-Ruck GTE Training
6/6/2023
Q: Lego
PAX:
Party On
Guardian
Van Gogh
Bourbon
Meatloaf
Lego
Solo
The Thang:
We hit the trail at got all the way to the Sidecut parking lot. Good chatter this morning and logged 2.75 miles before the “real” work began with the GTE training.
D-Day
Date: 06/06/2023
Time: 6:15 – 7:00 PM
Location: Levis Commons / Clock Tower – Perrysburg
Q: Tenpin
PAX: 8 Total –Tenpin (Q), Everest, Bonds, Huckleberry, Ponzi, Chanel, 2.0 Mjolnir, FNG Anchor
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 – Modify as necessary as I am not a professional.
The Thang:
• D-Day – It’s been 79 years since American troops and Allied forces landed on the beaches of Normandy, France in an invasion, code-named Operation Overlord during WWII, which began the liberation of France, and ultimately other areas of Europe from Hitler’s Nazi regime. Roughly 156,000 American, Canadian and British troops landed at 6:30 AM. Prior to that, 24,000 airborne troops were dropped into battle by parachute in order to close exits and overtake bridges slowing the advancement of Nazi reinforcements. Ultimately over 4,400 identified soldiers, sailors, airmen and coastguardsmen died on D-Day, with an estimated 5,000 or more lost at sea, in air battles, or otherwise not identified.
• Start with warm-ups: N/A
• Today’s reps will be one for every year since that invasion, and will be On Your Own:
o 79 Imperial Squat Walkers (4-count)
o 79 Flutter Kicks (2 is 1)
o 79 Merkins
o 79 Little Baby Crunches
o 79 Side Straddle Hops
o 79 Carolina Dry Docks
o 79 Lunges (2 is 1)
o 79 Air Presses
o 79 Step-ups (2 is 1); Or Jump Ups
o 79 American Hammers (2 is 1) – Not completed
o 79 Plank Jacks – Not completed
o 79 Monkey Humpers – Not completed
o No matter what, end with 79 seconds of Plank in a circle counting by ones
o 948 reps if all exercises are completed; Actual: 711 completed by one
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Chanel
• Name FNG: Mike “Anchor” Thelen
• Announcements
• COT / Prayers and Intentions
Stairway to Sweatin’
Pax: Dora, Treebeard, Colson, Fudd
Billy Madison, but the lap is up the stairs after each round.
1. 12 knerkins
2. 12 rise n shine sit ups
3. 12 Coupon curl
4. 12 calf raise deep squats
5. 12 superman’s
6. 12 Coupon tricep press
7. 12 x factors
8. 12 Bonnie Blair
9. 12 diamond merkins
10. 12 don quixotes
11. 12 American hammer
12. 12 blockies
06/07/2023 – BINGO with Bourbon:
Date: 06/07/2023
Time: 5:00 – 5:45 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon
PAX: 11 Total
Geppetto
Huckleberry
Coconut
Doubtfire
Irish hoss
Illini
Soda Pop
Isosceles
Crawdad
Meatloaf
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX nailed it on their first attempt. No penalty Burpees!
Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card
o A bingo card is flipped and the corresponding exercise is performed OYO
1. Once a PAX finishes they must Plank or Al Gore until the 6 is finished.
o After every 5 cards is flipped, sprint to the cones and back; plank when finished until the 6 arrives
o Exercises:
1. B (1-15) = face value # of BURPEES
2. I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
3. N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
4. G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
5. O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number
o If someone wins BINGO, the Q gets to pick an exercise the PAX do 100 reps of.
1. Geppetto won BINGO and everybody was rewarded with 100 reps of SSH’s in cadence. BINGO!!
• Actual beatdown exercises in order:
o 21 x Side Straddle Hops (4-Count, In Cadence)
o 13 x Burpees
o 12 x Burpees
o 9 x Outlaws
o 7 x Nipple Scraper Merkins
o 10 x Burpees
o 1 x Run around tennis courts
o 9 x Nipple Scraper Merkins
o 28 x Imperial Squat Walkers
o 5 x Nipple Scraper Merkins
o 6 x Groiners
o 4 x Nipple Scraper Merkins
o 1 x Run around tennis courts
o 7 x Outlaws
o 5 x Burpees
o 7 x Outlaws
o 14 x Groiners
o 12 x Groiners
o 1 x Run around tennis courts
o 26 x Imperial Squat Walkers
o 6 x Burpees
o 21 x Imperial Squat Walkers
o 29 x Imperial Squat Walkers
o 6 x Nipple Scraper Merkins
o 1 x Run around tennis courts
o 10 x Nipple Scraper Merkins
o 30 x Imperial Squat Walkers
o 2 x Burpees
o 100 x Side Straddle Hops (4-Count, In Cadence)
• Totals for BINGO exercises:
o 134 x Imperial Squat Walkers
o 121 x Side Straddle Hops (4-Count, In Cadence)
o 48 x Burpees
o 41 x Nipple Scraper Merkins
o 32 x Groiners
o 23 x Outlaws
o 4 x Run around tennis courts
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Illini.
• Announcements
• COT / Prayers and Intentions
June 7, 2023
Field of Dreams
Swamp Ball
Footloose
Gulliver
Rocketman
Viper
Sven
Lyman
Buttercup
Landslide
Skeeter
Rudy
Scoober
Spaulding
Snake bite
Lonzo
Cinnamons
Mercy (q)
Swamp Ball with football for first half, frisbee for second half.
Team 1 got up 2-0 after some scoreless time. It was the most even match in awhile. Team 2 scored 3 times, and it was time to switch out the football and bring in the frisbee.
Frisbee amps up difficulty more, there’s more running, and it does not roll when kicked. Sven and Scoober on Team 1 helped. Team 1 got up 4-3, and Team 2 tied it up 4-4, then 5-5. Team 1 scored the final goal at the end to win 6-5.
16 PAX – the field was full. 8 v 8 is a good number. I think 10 on 10 may be too crowded.
COT
Beatdown Name: Broga Days of Summer
Date: 6.7.23
Location: Field of Dreams (Rolf Park)
QIC: Gulliver
PAX:
Sven
Viper
Snake Bite
Gulliver
Working on my leadership skills and adjusting calling my left my right for better audience participation and view. Thank you to the Pax who joined me this morning for a post beatdown stretch. Yea we don’t get points, but our bodies will thank us!
The Wall
Date: June 8, 2023
Location: The Wall – Riverside Park – Perrysburg, OH
QIC: Geppetto
PAX:
Geppetto – Q
Huckleberry
Coconut
Hannibal
Spaulding
Hannigan
Tarnished
Peach
Jennay
Callahan
Oil Change
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Warm Up: Arm Circles (OYO), Abe Vigoda’s (Slow Windmills), Chainbreards in cadence. Run towards Hood Park to the second barrier and back.
The Thang:
One PAX runs up and down stairs while other PAX perform AMRAP of an exercise called by the Q. Running PAX does five merkins at first landing and three burpees at top of stairs Rotate until all PAX have run the stairs. Intermission: Repeato Hood Park Run.
Exercises performed: Burpees, lunges, imperial walkers, merkins, plank jacks, squats, pudding scoops, calf raises, american hammers, heel touches, Big Boi sit ups, Freddie Mercury’s, LBC’s Lt Dan’s, flutter kicks.
Pudding bowl to 35 for Jennay’s birthday.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Callahan was the six. Eh’d by Jennay. Named Callahan because his first name is Tommy. Keeps coming back for the support he gets from the group.
Announcements: Happy birthday Jennay!
Prayers for Hannibal’s friend Jeremy and his celebration of life coming up this weekend. Prayers for Callahan and his Spartan race. Prayers for Schutt family and the loss of our cat.
Moleskin/Spreadsheet from the Gloom:
High 40s and calm.
Late 90s alt rock inspired playlist: Fuel, Tonic, Verve Pipe, Better Than Ezra, Beastie Boys, Soundgarden, Silverchair
Good Mumblechatter
Great morning!
National Best Friend Day
***4 FNGs***
Welcome Back Turbine!!!
Welcome
Mission
Principles
PAX LIST:
Lonzo
Nami – FNG
Doubtfire
Jimmy Hart – FNG
Sven
Echo – Echo
Buttercup
Mismatch
Super Villan
One Man Band
Flea
Turbine
Slider
Vespa
Fat Amy
Viper
Snake Bite
Rudy
The Perfect Squat – FNG
Party On
Stewie Smalls – FNG
Mr. Anderson – Q
Warmup:
-Side Straddle Hops
-The Windmill
The Thang:
We took turns being each other’s best friend in a ladder style workout.
5 Cindy Clean and Jerks Ladder with Best Friend 1
5, 4, 3, 2, 1, 1, 2, 3, 4, 5 (15 Each)
24 Cindy Squats with Best Friend 1
24,23,22,21….3,2,1,1,2,3….21,23,24 (300 Each)
5 Cindy Clean and Jerks Ladder with Best Friend 2
5, 4, 3, 2, 1, 1, 2, 3, 4, 5 (15 Each)
20 Cindy Overhead Presses with Best Friend 2
20,19,18…2,1,1,2…18,19,20 (210 Each)
As Many Burpies as possible until all groups finished.
COT:
Countorama
Nameorama
6 – Echo
Announcements
Prayer
Playlist:
Why Can’t We Be Friends – Smashmouth
You’re My Best Friend – Queen
We’re Going to be Friends – The White Stripes
I Still Haven’t Found What I’m Looking For – U2
My Name is Jonas – Weezer
Ride – twenty one pilots
Gold on the Ceiling – The Black Keys
Float On – Modest Mouse
Come with Me Now – Kongos
War Pigs – CAKE
Wonderful – Everclear
The Armory is warmed up for Saturday’s Convergence!
DATE: 6/9/2023
TODAY WAS Q # 100 FOR ME!
It was an honor to lead and a blessing to have my oldest 2.0, Zebra, there to celebrate with me. Shout out to Mercy for EHing me back in July of 2020. T-claps to all of you who have lead beatdowns, coffeterias, volunteer opportunities, etc. Thank you for your leadership.
Mission statement
5 Core Principles
Countorama
Warm up:
Mosey to bottom of hill.
The Thang:
We did two exercises while listening to a song. First exercise then listen for a trigger word, then did second exercise. Ran up and down the hill after each song.
(Reps) Artist Song 1st Exercise Trigger 2nd Exercise
(10) Blur Song 2 High knees Woo-hoo Hurpees
(63) MJ Beat it Shoulder taps Beat it Mike Tyson
(51) NKOTB Step by step Bobby Hurley/JumpSquats Step Lunge
(27) Tubthumping Chumbawamba Hold plank Down/Up Low plank/ High plank
(29) MC Hammer You can’t touch this Boy bands Touch Up/down
(10) Blur Song 2 High knees Woo-hoo Hurpees
COT:
Countorama
Nameorama
6 – Zebra
Announcements
Prayer
PAX LIST:
Footloose – Q
Mercy
Sven
Echo
GMO
Party On
Manchester
Zebra
Doubtfire
Huckleberry
Fat Thor
Reload
Jimmy Hart
Silver Surfer
Fat Amy
Goldwing
Rudy
Organic
Clifford the Big Red Dog
Lonzo
Mr. Anderson
Viper
Snake Bite
Pax: Gulliver, Woodstock, Lyman, Irish Hoss
Q: Isosceles
We did the U can’t break me beat down
06/10/2023 – Convergence Ruck:
Date: 06/10/2023
Time: 5:30 – 6:30 AM
Location: The Armory – Waterville Library
Q: Bourbon
PAX: 28 Total
Isosceles
Party On
Viper
Huckleberry
Lonzo
Phat Thor
Cinnamons
Bogey
Tarnished
Van Gogh
Jimmy Hart
Runt
Guardian
Valiant
Fat Amy
Soda Pop
Meatloaf
Crawdad
Coconut
Chopstick (2.0)
Flo
Geppetto
Hannibal
Echo
Re-Load
HIPAA
Daisy (FNG, EH’d by Runt)
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
The Thang:
• Ruck to the river front, perform PT, ruck back. Coupons were involved with rotations every 2 minutes.
Count-O-Rama and Name-O-Rama
Learn about the 6: Phat Thor.
Announcements
COT / Prayers and Intentions
06/10/2023 – Convergence Beatdown:
Date: 06/10/2023
Time: 6:30 – 7:30 AM
Location: The Armory – Waterville Library
Q: Bourbon, Lonzo, Fat Amy
PAX: 46 Total
Party On
Hannibal
Guardian
Re-Load
Van Gogh
Geppetto
Lyman
Stark
Steamer (2.0)
Wipers
Woodstock
Mismatch (2.0)
GMO
Organic
Phat Thor
Chopstick (2.0)
Coconut
Jimmy Hart
One Man Band
Flo
Jennay
Peach
Tarnished
Echo
Footloose
Landslide
Turbine
Mr. Anderson
Meatloaf
HIPAA
Bug Spray (FNG, EH’d by Jennay)
Isosceles
Ponzi
Thai Guy
Huckleberry
Brady Bunch (Down Range)
Daisy
Cinnamons
Everest
Crawdad
Manchester
Road Rage
Soda Pop
Lonzo
Fat Amy
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
The Thang:
• Motivators 9 to 1 led by Bourbon
• Squativators 7 to 1 led by Fat Amy
• Mike Tysonivators 5 to 1 led by Lonzo
• Beatdown:
o Count-o-rama to divide PAX into 3 groups
o Each group will stay with their Q and rotate at the 12 minute mark to each station
1. Station 1: cadence work where Q leads two exercises in cadence then PAX take turns around the circle. This will be a learning and participative station
2. Station 2: 11’s with T-Merkins and Big Boy Sit-ups (GTE style)
3. Station 3: DORA (partner work) where one PAX rifle carries to a cone and back and their partner completes reps of exercise switching with each rifle carry to cone and back until total team reps hit 100. Repeato with next exervise.
Count-O-Rama and Name-O-Rama
Learn about the 6: Lonzo.
Announcements
COT / Prayers and Intentions
Leadership Ruck: Help
Q: Oil Change
Pax- Flo, tarnish, valiant, Lego, Casper, raven, deliverance
“Ruck The Hill” Wed. JUNE 7TH
Started with F3 Mission and principles. It was only Raven and myself (Hazmat). We began the ruck and was surprised about a 1/2 mile in by a running VanGough who was a running a little late. We did our best to follow a figure 8 ruck through the Yard’s terrain to utilize the Hills at the park. We ended in A COT and we made Raven the honorary six.
Pax: Hazmat, Raven, VanGough
Pax
Dora
Colson
Besse
Bob Ross
F3 Workout June 9, 2023
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 – Modify as necessary as I am not a professional.
The Thang:
• D-Day – It’s been 79 years since American troops and Allied forces landed on the beaches of Normandy, France in an invasion, code-named Operation Overlord during WWII, which began the liberation of France, and ultimately other areas of Europe from Hitler’s Nazi regime. Roughly 156,000 American, Canadian and British troops landed at 6:30 AM. Prior to that, 24,000 airborne troops were dropped into battle by parachute in order to close exits and overtake bridges slowing the advancement of Nazi reinforcements. Ultimately over 4,400 identified soldiers, sailors, airmen and coastguardsmen died on D-Day, with an estimated 5,000 or more lost at sea, in air battles, or otherwise not identified.
• Start with warm-ups: N/A
• Today’s reps will be one for every year since that invasion, and will be On Your Own:
o 79 Imperial Squat Walkers (4-count) Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat. Rushing the count produces girly squats.
o 79 Flutter Kicks (2 is 1)
o 79 Merkins
o 79 Little Baby Crunches or Big Boi crunches
o 79 Side Straddle Hops – squat jumping jacks
o 79 Carolina Dry Docks
o 79 Lunges (2 is 1)
o 79 Air Presses
o 79 Step-ups (2 is 1); Or Jump Ups
o 79 American Hammers (2 is 1) – Not completed
o 79 Plank Jacks – Not completed
o 79 Monkey Humpers – Not completed
o No matter what, end with 79 seconds of Plank in a circle counting by ones
o 948 reps if all exercises are completed; Actual: 711 completed by one
Monday Murph
Dora, Besse, Colson Ping, Brogan
Murph
Mile run
100 pull-ups (bench dip modified by some)
200 pushups
300 squats
1 mile run
52.35 minutes
End with COT
MURPHy’s law
DATE: 6/12/23
Mission statement/5 Core Principles/Countorama
Beatdown explanation
Run to Whitehouse Primary
Circle back and pick up the 6
Pair up with a PUSH PARTNER… based upon finish
5-10-15 = pull-ups – merkins – squats
Run back to Camelot
The Thang:
Used a timer that started at 1 minute for 4 rounds. 1:10 for 4 rounds. 1:15 for 4 rounds, then 1:20 for 4 rounds.
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Fat Amy
Doubtfire
Poo Bear
Rudy
GMO
Mercy
Cinnamons
Waldo
Viper
FNG – Orbit
FNG – Sir Topham Hatt
Nami
Stewie Smalls
Organic
Echo
Reload
Buttercup
Flea
Daisy
6/12/23
Monday, Monday.
The Nest
PAX:
Deliverance
Go Fish
Armstrong
Raven – Q 🐦⬛
The Thang:
Warmup
20 burpees run 100ft
50 T-merkins
50 Butterfly Sit ups
Intermission (Flower by Moby)
REPEATO!
Ended with
CoT
BoM
As always, it was an honor to lead such a fine group of HIM, aye!
Thursday Ruck
6/8/23
Mudhole
PAX:
Raven
Deliverance
Fallout Boy
Armstrong
Go Fish – Q
We rucked the big loop and had a great time of it 💪🏼
Ended with CoT & BoM
QIC – Stark
PAX – Tarnished, Isosceles, Van Gogh, Party On, Lego, Meatloaf, Bourbon, Huffy, Guardian, Solo, Coconut, Flo
Runners – Spaulding, Jennay, One Man Band, Nitrous
The Thang
Runners did some running
Ruckers did some rucking
We carried several sandbags including an 80 pounder. Bourbon helped with a 2 minute timer and our goal was to get as much distance with smooth coupon transfers as possible.
Crew rocked it. GTE look out!
Always a Pleasure
Always an Honor,
Stark
Backblast for the Foundary 6/12/23
PAX:
Woodstock
One Man Band
Chubbs
Landslide
Meatloaf
Coconut (Q)
Intro: Mission and Core principles
cool and damp at 0530
Pax were instructed to bring/wear ruck, substitute with block if necessary. We began with some warmups as the latecomers straggled in.
Warm-o-rama
– Windmills IC with ruck
– Squats IC with ruck
THANG: The Miracle Mile
4 laps around the track in 30:00 or less.
Lap1: Bear crawl 60m, shuffle 140m, Lunge walk 75m, shuffle 125m
Lap2: Bear crawl 60m, shuffle 140m, Rifle carry 60m, shuffle 140m
Lap3: Bear crawl 60m, shuffle 140m, Karaoke 60m, shuffle 140m
Lap4: Bear crawl 60m, shuffle 140m, Broad-Jump-Burpee 60m, shuffle 140m
All the PAX finished in under the time…about 24:30. So for a bonus, we rucked an extra lap (cooldown) and finished with GTE PT. 2 min T-Merkins (with ruck), and 2 min butterfly sit ups (no ruck).
COR/NOR
6/12/23
Workout: King of the Hill Tag
AO: Gauntlet
PAX:
Phat Thor(Q)
Huckleberry
Spaulding
Van Gogh
Party On
Guardian
Peach
Lego
SodaPop
Mission, Principles and Disclaimer given
Warmups:
SSH
Chain Breakers
Windmills
Stretching
Mosey over to the hill
The Thang:
This is a form of tag. The safe zone was the parking lot and is where we did the ladder workout:
10 Burpees
20 Merkins
30 BBS
40 Squats
50 Mountain Climbers(2×1)
40 Monkey Humpers(2×1)
30 Spiderman Merkins(2×1)
20 Plank Jacks(2×1)
10 Absolutions
Tag Portion:
When you left the safe zone, you had to run to the cone, up the hill and back down to the parking lot without getting tapped. If someone behind you caught up to you, you had to go back and begin the rung of the ladder that you just did. You got a point for each rung of the ladder you completed and for every person you tapped.
PAX King: Van Gogh
PAX: Woodstock
Huffy
Gulliver
reload
Party on
Raven
Meatloaf
Isosceles
Phat thor
Lego
Guardian
Coconut
VanGogh (Q)
Workout: rucked to and did some PT. We did the push-up and sit up test.
Then we lunged to cone and back, bear crawl to cone and back, crab walk to cone and back all with rucksack.
Then rucked for the rest of the time.
Workout
5.5 mile run
PAX
One Man Band
Jennay
Spaulding
13 Jun 23
Q – Viper
Snake Bite
Footloose
Thai Guy
Echo
Buttercup
Jimmy Hart
Sven
Huckleberry
Lyman
Doubtfire
We did the Murph. The usual.
6/13/23
Workout: Ladder 10
AO: The Commons
QIC: Phat Thor
PAX:
Phat Thor
Gulliver(6)
Huckleberry
Everest
Anchor
Ten Pin
Mission, Principles and Disclaimer given
Work:
Lap in between and add the next set
5 Burpees,
10 BBS
15 Panther Shoulder Taps
20 Freddie Mercuries
25 Merkins
30 LBC
35 Monkey Humpers
40 Overhead Claps
45 Flutter Kicks
50 Spider Man Pushups
Total Amount:
50 – 90 – 120 – 140 – 150 – 150 – 140 – 120 – 90 – 50
COT:
Announcements: grow ruck, red Ryder cup, ice cream ruck
Intentions
Prayer
6/14/23 – 7 of diamonds
0530-0615
Grantland- Rotary Park, Perrysburg
Q- Guardian
Pax: 11 total
Soda Pop
Bourbon
Huckleberry
Peach
Hannigan
Ten Pin
Phat Thor
Crawdad
Solo – 6
FNG – Patrick Gibson (F3 Otis)
Guardian
Mission, 5 core principles, You Vs You
Warmup: SSH x 28, Chain breakers x 10, Windmills x 10
The Thang:
4 corners of tennis court = 4 stations per round. 7 rounds ranging from 7 reps at each station for round one and increasing by 7 reps per round at each station to a max of 28 reps per station. From 28 reps, in increments of 7, back down to 7 reps per station for round 7. 7-14-21-28-21-14-7. Exercises went: Absolutions, Monkey Humpers, Flutter kicks, Squats, American Hammers, Butterfly BBSUs, T Merkins
COT:
COR
NOR
6 – Solo
Named FNG – “Otis”
Announcements
Prayers
End in Prayer
“When faced with darkness, walk by faith”
Flag Day Ruck BB
Welcome
Mission
Principles
Pax
Coconut
Raven
Flo Q
Rucked 2+ miles with no coupons but great Mumblechat!
Always a pleasure to hang with my F3 brothers! ⚔️👊🏼🇺🇸
Pearson Ruck
Pax: Armstrong, Deliverance, Pinto (Q)
Loops to observation tower with PT.
Ruck KBS, Ruck Curl, Squat w/ Ruck, Murican w/ Ruck x 15
Two loops completed.
Prayers of thanksgiving for Luke’s continued recovery as he was able to celebrate his 20th birthday this week.
PAX
Hannibal
Raven
Tarnished
Guardian
Coconut
Casper
Soda pop
Party on
Callahan
Solo
VanGogh (Q)
Workout
Ruck to hold park.
Stairs twice
Bear crawl up the hill, walk down
Ruck back to the wall.
Stairs, ruck back down to the middle, drop packs.
Wall sits and last guy has to run to the top and do 5 merkins, when guy is done with 5 merkins, next guy goes etc.
abs
48 Squats for Hannibal’s bday
6/14/23 FOD Swamp Ball
PAX:
Footloose
Fat Amy
Woodstock
Gulliver
Spaulding
Sven
Rudy
GMO
Lyman
Buttercup
Cinnamons
Landslide
Jimmy Hart
Rocketman
Scoober
Doubtfire
Waldo
Lonzo – Q
We played Swamp Ball again. Great turnout, great game, and special guest referee. We had a slide tackle, a bunch regular tackles (even though it’s 2 hand tap), some And 1 mixtape moves from Gulliver, Sven was Mutumbo on defense, I didn’t cry because my team won, and Fat Amy kept us in line. Overall it was a great way to start the day.
COT – Sven was the 6. He started with doing the Murph with the Cinnamons crew and has embraced F3 since he started. Great 6 speech.
Closed with prayers for Pablo from the Maumee soccer community and all those in need.
PAX:
Daisy
GMO
Reload
Jimmy Hart
Sven
Mr. Anderson
Patch Adams
Hendrix (mini 2.0)
Stark
Echo
Vespa
Milton (FNG)
Peach
Sir Topham Hatt
Orbit
Huckleberry
Snakebite
Viper
Freeloader (FNG – mini 2.0)
Fat Amy (Q)
Golden Jubilee (celebrate 50th Q)
Warmup: Arm circles in cadence, run to building and back
The Thang:
Round 1: Block + Partner work: Partner 1 does man-makers at start cone until partner 2 returns. Partner 2 murder bunny out to cone, 50 overhead presses, Harambe back to start cone. Repeat for 10 min
Group run to building and back
Round 2: Partner 1 does merkins until partner 2 returns. Partner 2 murder bunny out to cone, 50 curls, rifle carry back. Repeat for 10 min
Back to circle to do following exercises:
15 Jackass Burpees
100 ct Popcorn (hold squat – then jump squat or burpee around the circle)
20 ct Flutter kick
10 ct Hello Dollies
10 ct Freddie Mercury
COT: Mr Anderson as the 6 – out here invigorating others to share the pain
Great to see four 2.0’s out this morning!
Welcome FNG Milton to Black Swamp! Tough first one with the block work – he may rethink breakfast next time.
Beatdown Name: Tug of War
Date: 6.15.23
Location: Wakanda (Maumee HS)
QIC: Gulliver
PAX:
Waldo
Footloose
Buttercup
Phat Thor
Meatloaf
Cinnamons
Gulliver
Welcome
F3 Mission and Core Principles
Disclaimer
A beautiful morning to challenge myself to lead another workout. Hey, we used Cindy this time! We had uneven teams and I thought of a way to overcome it rather than change the whole beatdown.
Warmup
None
The Thang
Pax counted off by 2’s and competed in tug of war. In the center I used a beam wrap to weave into a Cindy and connect carabiners to and then the rope. PAX had to keep Cindy in the air while playing the game. Prior to starting I had Meatloaf pick a number from 1-6 (4) which would be our multiplier for the exercises. Winners and losers rolled a dice to chose exercise 1-6 then multiplied by 4 to get their reps.
Exercise list 1-6 (then X4)
Winners: Burpee, Lunges (2=1), Side straddle hop, goblin squat, LBC, gas pumper
Losers: Lunges (2=1), Box cutter, Burpee, Merkin, BBS, Flutter kick (2=1)
After each round we would mosey a lap around Wakanda and then the losing team could pick 1 member of the other side to join them so sides were always unbalanced due to uneven teams. The same person could only be picked once to keep things as balanced as possible.
Count-o-Rama
Name-o-Rama
The Six (Cinnamons)
Announcements
Prayer
Pre-Ruck the Hole
Pax:
Echo
GMO
Reload
Fat Thor
Mercy
Footloose
Sven (just Sven)
Cinnamons
Guardian
Gulliver
Party-On
Fat Amy (Q)
Rucked 2 mile, did PT with Rucks on: Merkins, flutter kicks, Smurf jacks, overhead ruck hold
Post Ruck of the hole
GMO
Fat Thor
Mercy
Footloose
Sven (just Sven)
Cinnamons
Gulliver
Party-On
Jimmy Hart(6)
Rucked about 2.5 miles
16 June 23
Actual Rabbit Hole Beatdown
Q – Viper
Snake Bite
Freeloader
Jimmy Hart
Goldwing
Fat Amy
Echo
Re-Load
Nami
Stewie Smalls
Waldo
Vespa
Callahan
Turbine
Mr. Anderson
Guardian
Cinnamons
Party-On
Gulliver
Nitrous
Footloose
GMO
Mercy
Huckleberry
Spaulding
Woodstock
Phat Thor
Sven
Beatdown:
Teams of 4-5, one team member runs the hill, the others do exercises. Switch exercises every time the team member returns.
Exercises:
LBCs
Merkins
American Hammers
Flutter kicks
Air presses
Hillbillies
Date
6/16/2023
Location
The Pit
Pax
Q – Besse
Dora
Bob Ross
Colson
The thang:
Father Figure 500
– [ ] Warmup / stretch
– [ ] We pushed Dora’s car with the blocks inside to the water treatment plant steps – 0.36 mile
– [ ] We did sets of 10 of each, then ran the steps between each set.
– [ ] Men makers with coupons
– [ ] CPRs (coupon curl, press, raise)
– [ ] Bird dog merkin
– [ ] Big boy sit-ups or Captain Thor with 4 American hammers
– [ ] Superman Merkins
– [ ] Colson completed 2 sets, plus some extra Merkins and sit-ups before leaving at 6. Dora, Bob Ross, and I did 4 sets before COT at 6:20.
– [ ] We all ran back 0.36 mile and dropped off Bob Ross. Dora and I completed that lap plus another and I did an additional 0.36, for a total of 1.44 for me, 1.08 for Dora, and 0.36 for Bob Ross.
Pax: Waldo, Fat Amy, Huckleberry, Cinnamons, Viper, Isosceles, Buttercup, Wipers, Manchester, Footloose, Jimmy Hart, Lyman, Reload, Thai Guy, Gulliver, Woodstock
QiC Woodstock
Team ladder pursuit
4 teams of 4
1 team runs lap around theater, 3 teams work up the ladder.
Running team replaces a team in the work after their lap and resumes ladder where they left off.
First team to complete the ladder wins.
1: 10 squats thrusters
2: 10 Manmakers
3: 25 Pickle Pounders
4: 25 curls
5: 25 Monkey Humpers
6: 10 Deadlifts OR 20 rows
7: 25 jump squats
8: 25 BBSU
If you made it to round 8 (not counting taking reps for teammates):
80 thrusters, 70 manmakers, 150 pickle pounders, 125 curls, 100 monkey Humpers, 30 deadlifts/60 rows, 50 jump squats, 25 BBSU
Bonus Round: 10 more thrusters & Manmakers, 25 more curls & pickle pounders.
Plus about 1.5 miles of running.
CoT, Iso was the 6.
Prayers up for Barboza family, Fat Amy Grandma, Schuck family.
Pax: Waldo, Fat Amy, Huckleberry, Cinnamons, Isosceles, Buttercup, echo, Footloose, Jimmy Hart, Reload, Gulliver, Woodstock
QiC: Woodstock
12 guys, no gagglefuck, solid pace. My watch died but easily 3+ miles in 45 minutes.
Leadership Ruck: Q Topic 3.8 Candor
Welcome
Mission
Principles
Pax
Oil Change
Coconut
Party On
Deliverance
Bourbon
Meatloaf
Tarnished
Solo
Soda Pop
Phat Thor
Flo Q
Run: Spaulding Q
Rucked 2+ miles discussing Q Source 3.8: Candor
COR 12
NOR
SIX: Tarnished
Announcements
Prayer
F3 Bros: Besse, Dora, Colson (Q)
Bring Sally Up Beatdown
(F3 – 5 core principles)
*Run 1 Kingsbury lap
*Bring Sally up: push-ups (35 push-ups)
– Sit-ups
– Alligator merkins
– Ladder
– Lunges
– Y-ups
(2 minute intervals with 12 second break between intervals – repeat once)
*2 minute break
*Bring Sally up: squats
– Superman
– Ape Sprints
– Little Boy Crunches
– Ladder
– Y-ups
(2 minute intervals with 12 second break between intervals – repeat once)
*2 minute break
*Bring Sally up: burpees
*Run 1 Kingsbury lap
Circle of Trust
Back blast
TAB(ata)
DATE: 6/19/23
Welcome
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up:
mosey
The Thang:
Tabata: Did 8 rounds of the same exercise in 20 second intervals followed by a 10 second rest. 1 minute mosey after the last round. Switch to a new exercise and do 8 rounds in the same intervals.
Exercises:
Alternating-hand merkins
Drop it like it’s squat
Burpees
LBC’s
Mike Tysons
Curls
Step ups with Air Press
Countorama
Nameorama
6
FNG (none)
Announcements
Prayer
PAX LIST:
Footloose – Q
Manchester
Lyman
Meatloaf
Party on
Cinnamons
Landslide
Woodstock
Stark
Liverpool
Footloose
Pre-Ruck
DATE: 6/19/23
rucked down cass and back
PAX
Footloose – Q
Cinnamons
Party on
Post-ruck
DATE: 6/19/23
Rucked down to the river and back
PAX
Footloose – Q
Cinnamons
Woodstock
Party on
Meatloaf
The Mountain Top
Pax: Armstrong, Fallout Boy, Deliverance (Q)
Warm up: Side Straddle Hop, Chain Breaker
Workout (with Tabata timer)
3 Rounds of each set of exercises
Round 1 60 seconds each exercise, 30 seconds of recovery
Round 2 45 seconds each exercise, 30 seconds of recovery
Round 3 30 seconds each exercise, 30 seconds of recovery, on to next set.
Set 1 (Off-balance Murican, Block KBS, Bicycle, Plank Jack-Shoulder tap)
Set 2 (Block Curl, Block Squat, V-Up, Superman)
Set 3 (Decline Murican, No Surrender, Flutter Kick, Man Maker or Burpee)
Praise and thanksgiving for Luke’s continued recovery
Backblast for BuzzKill on 6/17/23
PAX:
Hannibal
Tarnished
Bourbon
Soda Pop
Jennay
Deliverance
Flo
Spaulding
Solo
Chanel
Landslide
Party On
Nitrous
Meat Loaf
Phat Thor
Coconut (Q)
Just a little dew and humidity on an otherwise perfect morning in the swamp at 0630. PAX gathered with the sun already up to test themselves against the evil EMOM brainchild of our brother Stark, who, battling a stomach bug, passed off Q-honors to YHC.
Warm-O-Rama
Motivator from 10.
THANG:
rounds of 8 minutes EMOM
Round 1: 8 Mike Tysons and 8 1-is-1 bonnie blairs, then run to the cone and back before the 1-minute timer buzzes. (3 cones placed at increasing distance–run to the farthest one you have time for in the minute.) 8 rounds = 64 Mike Tysons and 64 bonnie blairs
Round 2: 8 BBSU (butterfly style), 8 air squats and run each minute
Round 3: 8 Burpees and 8 2-is-1 Imperial Walkers and run each minute.
Round 4: 8 absolutions and run each minute.
COP: Windmills and SunGods in Cadence
Stretch-o-rama
arms/shoulders/legs.
COR/NOR
COT
Thank you everyone that came out to support the VQ and for the instructional help on the count.
BB
Name: Gauntlet 619 Beatdown
Date: 6/19/23
Location: Gauntlet
Q: Tarnished
PAX:
Venom
Huckleberry – Double Respect
Spaulding
Peach
Jennay
Geppetto
Soda Pop
Otis
Solo
Phat Thor
Coconut
Nitrous – Double Respect
Warmup: SSH, Windmills, Chain Breakers, Mosey
Workout (6 Sets, 1 Run/Crawl, 9 Reps/Exercise)
Set 1: Merkins/T-Merkins, Mountain Climbers (2×1), Hill Run, Imperial Walkers (Front Runners)
Set 2: BBS, Freddie Mercurys (2×1), Bear Crawl Hill Climb, Al Gores (Front Runners)
Set 3: Bobby Hurleys, Monkey Humpers (2×1), Backward Run, Plank (Front Runners)
CoT
Count, Name
6: Geppetto
Announcements, Prayers
BoM
6/19
Pre-Gauntlet Ruck:
Phat Thor(Q)
Sodapop
Post-Gauntlet Ruck:
Phat Thor(q)
Sodapop
Solo
Thanks PAX for attending the VQ and the instruction (assistance) during warm-up.
Gauntlet 619 Beatdown
6/19/23
Gauntlet (Rivercrest Park)
Q: Tarnished
PAX: Venom, Huckleberry, Spaulding, Peach, Jennay, Geppetto, Soda Pop, Otis, Solo, Phat Thor, Coconut, Nitrous
Welcome
Mission
5 Core Principals
Disclaimer
Creed
Warm-up: Side Straddle Hops, Windmill, Chain Breakers, Mosey to Field
The Thang:
Completed 9 reps of each exercise in a set, Hill Climb/Crawl, Repeat each set 6X
Set 1 – Merkins (or T-Merkins), Mountain Climbers (2×1), Hill Climb Run, Imperial Walkers to Wait
Set 2 – Big Boy Sit-ups, Freddie Mercury (2×1), Hill Bear Crawls, Al Gores to Wait
Set 3 – Bobby Hurley, Monkey Humpers (2×1), Run Backwards to Cones, Planks to Wait
Cool Down Jog to Flag
CoT
Count-o-Rama
Name-o-Rama
6 – Geppetto
Announcements/Prayers
BoM
June 20, 2023
Coronado
0530 Murph
Viper
Jimmy hart
Doubtfire
Reload
Clifford the Big red dog
Thai guy
Huckleberry
Footloose
Kenny G
Buttercup
Scoober
Rudy
Phat Thor
Lyman
Intro, Principles, Mission
Murph
COT
Announcements: 1 more time we are doing the Murph from Monclova Community Center – an hour long edition and the 1.2 miles there and back. Then moving fwd, we will be at Coronado aka Keener Park
Post ruck
6/20/23
Footloose -Q
Reload
Fat Thor
Mercy
Huckleberry
Doubtfire
Jimmy Heart
Clifford the Big Red Dog
PAX:
Re-Load
Milton
Mr. Anderson
Vespa
Echo
Patch Adams
Flea
GMO
Rudy
Fat Amy
Viper
Snake Bite
Jimmy Heart
Waldo
Organic
Buttercup
FNG – Sprinkles McFlurry
Q- Clifford The Big Red Dog
Mission statement/5 Core Principles/Countorama
Warmup: STH in cadence, Chain Breakers in cadence
Beatdown explanation:
Descending Ladder style workout
10 reps of each exercise, then 9, then 8, so on down to 1
Resps 10-6 30 sec rest after all exercises. 5-1 no rest, power through
Exercises:
Navy Seals
Squats
American Hammers
T-Merkins
Flutter kicks
lunges with front kick out
Overhead press with block
COT:
Countorama
Nameorama
6 –
Name FNG – Welcome Sprinkles McFlurry to F3 Black Swamp. He powered through this crazy beatdown with great attitude.
Announcements
Prayer
The Beast 6/14/23
Pax
Q- Treebeard
Dora
Besse
Warm up stretching
6 reps of 6 exercises at 6 stations
Mosey between stations
We did a total of 11 sets
Superman merkins
Big boy sit-ups with a twist
45 second Al Gores
American Hammers
Wide merkins
Burpees
Amrap merkins
COT Prayers
Workout: Clock Work
AO: The Commons
QIC: Phat Thor
PAX:
Phat Thor and 2.0(unnamed)
Cinnamons
Footloose
Zebra
Thelma
Shaggy
Doubtfire
Huckleberry
Ten Pin
Ponzi
Thai Guy
Mission, Principles and Disclaimer given
Warm Up:
SSH, Windmills, Chainbreakers
Work:
We start out in the middle in plank position. When the bell rang we ran to an outer cone and did 12 reps of an exercise then came back to the middle and planked until 45 seconds were up. Had a 15 break then ran to the next cone and repeated until you made it around the whole clock. Once 1 round was over everything was doubled
Ran into an issue with tabata timer in second round so we partnered up and that became our timer.
Exercises:
KBS
Monkey humpers
Curls to overhead raise
Merkins
Burpees
Hello dollys
Squats
Bonnie Blair’s
Freddy mercs
Mountain climbers
BBS
Flutter kicks
COT:
Announcements: grow ruck, red Ryder cup
Intentions
Prayer
Pax:
Raven
Flo
VanGogh (Q)
Warmup:
motivators
Workout: 1 minutes each
LBCs
Freddie mercuries
American hammers
Flutter kicks
Hello Dollie’s
Plank
Box cutters
Wipers
Ankle touches
Side Plank
Reverse crunch
V-Up
Side crunch
Superman
Plank
Hips
Murph
Pax:Dora, Treebeard, Colson
6/21/23 FOD Swamp Ball
PAX:
Rocketman
Viper
Solo
Thai Guy
Footloose
Callahan
Rudy
Stark
Huckleberry
Woodstock
Clifford the Big Red Dog
Raybul
Lyman
Spaulding
Cinnamons
Snakebite
Wicked
Jimmy Hart
Landslide
Skeeter
Mercy
Doubtfire
Buttercup-Q
Swampball marches on. Pushed the limit of the field with 23 PAX! Close game final score 4-3. Doubtfire was all over the calls today. Had some great options for objects (football, futbol, lacrosse ball, tennis ball, whiffle ball!) to play with so made it fun, if the team wanted the object to be switched 20 burpees on the sideline and then it could be switched. 3 total changes from the original ball. Cinnamons went for the Madden hit stick on Spaulding and was shucked to the side to avoid injury. Adrenaline and testosterone was pumping and no one wanted to listen to the end of the game being called and tried to March on!
COT-
Callahan was 6, transplant that needed a place to be. Has formed great friendships, great memories, and gets his mountain fix with the Spartan races. Callahan was a great example of the 6 and how we need to remember there are 3 Fs. Keep that in mind and keep trucking.
Grow Ruck this weekend
Red Ryder cup August 19
Closed with prayer for everyone in the group, those doing Grow Ruck and any unspoken prayers.
Post Ruck
6/21/23
Footloose-Q
Jimmy Heart
Woodstock
Doubtfire
Meatloaf
Cinnamons
6/21
Workout: Stadium Beatdown
AO: Grantland
PAX:
Phat Thor(q)
Hannigan
Sodapop(6)
Party on
Peach
Mission, Principles and Disclaimer given
Warmup:
Some Chain Breakers, SSH, and windmills
Work: Stadiums(30 reps each per stadium, double it if you’ve been there). We did this as a whole group and ran between stadiums. Thankfully I pulled an audible and gave us overhead claps for Ohio rather than burpees
Fenway Park, Boston Red Sox, 1912, MA
Wrigley Field, Chicago Cubs, 1914, IL
Dodger Stadium, Los Angeles Dodgers, 1962, CA
Angel Stadium, Los Angeles Angels, 1966, CA
RingCentral Coliseum, Oakland Athletics, 1966, CA
Kauffman Stadium, Kansas City Royals, 1973, MO
Rogers Centre, Toronto Blue Jays, 1989, OT
Tropicana Field, Tampa Bay Rays, 1990, FL
Guaranteed Rate Field, Chicago White Sox, 1991, IL
Oriole Park, Baltimore Orioles, 1992, MD
Progressive Field, Cleveland Guardians, 1994, OH
Coors Field, Colorado Rockies, 1995, CO
Chase Field, Arizona Diamondbacks, 1998, AZ
T-Mobile Park, Seattle Mariners, 1999, OR
Comerica Park, Detroit Tigers, 2000, MI
Minute Maid Park, Houston Astros, 2000, TX
Oracle Park, San Francisco Giants, 2000, CA
American Family Field, Milwaukee Brewers, 2001, WI
PNC Park, Pittsburgh Pirates, 2001, PA
Great American Ball Park, Cincinnati Reds, 2003, OH
Citizens Bank Park, Philadelphia Phillies, 2004, PA
Petco Park, San Diego Padres, 2004, CA
Busch Stadium, St. Louis Cardinals, 2006, MO
Nationals Park, Washington Nationals, 2008, D.C.
Citi Field, New York Mets, 2009, NY
Yankee Stadium, New York Yankees, 2009, NY
Target Field, Minnesota Twins, 2010, MN
LoanDepot Park, Miami Marlins, 2012, FL
Truist Park, Atlanta Braves, 2017, GA
Globe Life Field, Texas Rangers, 2020, TX
Arizona: panther taps (2×1)
California: merkins
Colorado: squat jumps
Florida: plank jacks
Georgia: LBFC (2×1)
Illinois: monkey humpers (2×1)
Maryland: american hams (2×1)
Massachusetts: bear squats
Michigan: freddie mercs (2×1)
Minnesota: box cutters
Missouri: pickle pounders
New York: mountain climb. (2×1)
Ohio: burpees
Oregon: overhead claps (2×1)
Ontario: imperial walkers (2×1)
Pennsylvania: bonnie blairs(2×1)
Texas: dips
Washington D.C.: BBS
Wisconsin: smurf jacks (2×1)
We circled up at the end and did regular announcements and prayers keeping Keebler in our thoughts.
Pre-ruck:
Phat Thor
Party on
Soda pop
Post run:
Sodapop
Phat Thor
Pearson Ruck
Pax: Armstrong, Fallout Boy, Pinto, Deliverance (Q)
Rucked the loop on a beautiful morning.
Prayers of thanksgiving for Luke’s continued recovery.
Nice ‘n Easy Does It Backblast
Welcome
Mission
Principles
Pax
Hannibal
Huckleberry
Callahan
Jennay
Nitrous
Spaulding
Flo (Q)
The Thang
Mosey
SSH 21
35 minutes of stretching exercises with a Frank Sinatra on Pandora playlist.
Bonus: A plank held for an entire Tony Bennett classic.
Special mention to Hannibal and YHC for wearing our Zubaz pants (per the event calendar post).
COR
NOR
Six was Spaulding
Announcements
COT
Lucky 13
Slider-Q
Tackleberry
Clutch- FNG BARRETT VAS
Vespa
Fat Amy
Mr Anderson
Echo
Jimmy Hart
GMO
Mismatch
Doubtfire
Broadway
Prime time
Waldo
Weasley
Reload
All done by SLIDER:
F3, mission, 5 core principles.
Warm up IC: side straddle hops, chain breakers windmills.
13 reps:
Merkins, LBC, squat, mt climbers, lt. Dans, Freddy mercury’s, flutter kicks, Apollo ono’s, burpees.
3 rounds in 3 locations mosey in between.
50 rep circle merk.
Mosey to start
5 count Motivator.
Countorama
Echo-6
Announcement, prayer request, COT.
Great Job Slider!!!
6/22/23
Pre-ruck Wakanda:
Phat Thor(q)
Sodapop
Cinnamons
Post-ruck Wakanda:
Phat Thor(q)
Sodapop
Cinnamons
Woodstock
Rucking the Upper Necropolis!
PAX:
Echo, Bourbon, Hannibal, Raven, & Huffy(Q)
The Ruck Started at the Upper Necropolis (due to construction) to River Crest Park through the beautiful Perfectsburg neighborhoods with an unscheduled photo op in front of Geppetto’s , and Patriot’s homes. Geppetto – sorry about the Ring video of Monkey Humpers. Not my idea but every monkey humper was done with love for ya brother!! Echo was the 6! Always an honor to lead!!
BD Wakanda
PAX
Phat Thor
Soda Pop
Cinnamons
Woodstock
Landslide
Rudy
Valkyrie (FNG)
Coconut (Q)
Warmups
Motivator
Windmill
2laps of the field
Squat-thrustivator
Peter Parker pickle pounder
Incline merkins
2laps of the field
Bent over rowtivator
Burpee block jumpovers
Broga cooldown
Rudy 6
Welcome Valkyrie
6/22
Biblioteca Beatdown
Pax:
Phat Thor(q)
Cinnamons
Bonds
Ponzi
Stalker
Ballerina
Springs
Red Sea
Nope
Roblox
Steve
Zero
Tatiana
We had a grand ol time. We started with some favorite warmups: mosey, windmills, ssh
Then played cone tag: team cone sideways won after a tiebreaker game
We moved on to running bases which ended up being a huge hit. Had to run between two bases and not get tapped by the ball. If you did you had to do 5 burpees to get back in.
Ended with some good prayer and are going tj be back next week!
Date
6/23/2023
Location
The Pit
Pax
Q – Besse
Dora
Brogan
Colson
The thang:
“Beamer Ruck”
– 50 Merkins
– 50 big big sit-ups
– 0.5 mile ruck with heavy hands (lateral raises with 5s and 10s, curls with 15s, overhead presses with 20s)
– Beamers (blockees, but with 6×6 beams) – AMRAP – halted due to grip so we are buying handles (send $$ to Dora if interested in contributing)
– 50 merkins
– 50 big boy sit-ups
– Circle of Trust (prayer for pregnant wives and families of those on the Titanic sub)
– Colson left for work
– the rest of us did another 0.25 mile ruck with heavy hands (lateral raises with 5s, curls with 10s, overhead press with 15s)
6/23
Pre-ruck @ Rabbithole:
Phat Thor(q)
Cinnamons
Sodapop
Gulliver
Party on
Post ruck @ Rabbithole:
Phat Thor
Cinnamons
Sodapop
Gulliver
Footloose
Party on
Jimmy hart
Doubtfire
6/23 Rabbit Hole Beatdown
PAX:
Echo
Gulliver
Reload
Rabil
Party On
Sprinkles McFlurry
Doubtfire
Slider
Mismatch
Super Villain
Clifford the Big Red Dog
Cinnamons
Mr. Anderson
M. Knight
Fat Thor
Buttercup
Patch Adams
Vespa
Clutch
Jimmy Hart
Footloose
Huckleberry
Soda Pop
Snakebite
Viper
Tackleberry
Nitrous
Rudy
Fat Amy (Q)
Warm-up: SSH and mosey to Basketball courts
The Thang:
Basketball Knockout – standard rules, but had to do a burpee for every missed shot (honor your burpees once you made it)
Once you’re knocked out, do 5 burpees and assigned exercise on the side (Al Gore, Flutter kick, Merkins, SSHs)
We were serenaded with reveille by Patch Adams on our mosey back to the library!
Cinnamons made it rain…
COT: Sprinkles McFlurry was the 6 – glad to be part of the group
Prayers: For the safety of those in Growruck this weekend and Fat Amy’s Grandma
Q – Jennay
Pax – Jennay, Fossil, Nitrous, Spaulding, One Man Band
Thang – Pax returned to the OG AO at the Necropolis due to road closure and headed to Sidecut park for the morning run. Mileage ranged from 5-6 Miles depending on picking up the six!
Close – NOR, COR, and COT
6/24
AO: Fortress Leadership Ruck
Pax:
Phat Thor(q)
Cinnamons
Party On
Footloose
Flamingo(DR)
Poe
Village People(DR)
Wicked
Flo
Gulliver
Buttercup
Lil Jon(DR)
Runners:
Rudy
Spaulding
Sodapop
Topic:
Sharing stories in our lives that taught us certain lessons that we can share with our kids.
Cot at the end: prayers for continued safety for participation
Pax:
Spaulding
Guardian
Nitrous
Soda Pop
Whopper (FNG)
VanGogh
Workout:
Started with some stretching then played 3vs3 kickball.
If you got out it was 5 burpees
If you give up a run 10 Lt dans
Ended with Abs
COT
Backblast
Dora, Fudd, Southie, Besse, Colson, FNG named Willy, EHd by Fuss (well done Fudd!)
Murph
COT
6/26/23
The Foundry: connect Four
Pax:
Phat Thor(q)
Gulliver
Lyman
Party On
Start with some quick warmups: chain breaker, windmills, SSH, mosey around track
The Thang:
5 merkins
10 imperial walkers
15 monkey humpers
20 LBC
Then ran down track and grabbed a connect four piece, ran back and put it in. Repeat until 1 team won
Round 2s
5 Derkins
10 horseys
15 squats
20 flutter kicks
We ended with 15 minutes of stretching
Prayers: cobra commander and everyone else trying to recover
6/26/23
Post Ruck Foundry
Phat Thor
Gulliver
Party On
Army Warmup and Recovery
Bend and Reach
Rear Lunge
Rower
Squat Bender
Windmill
Forward Lunge
Prone Row
Bent-leg Body Twist
Push-up
1/2 mile jog around the lake
Active recovery stretching
Overhead Arm Pull
Rear Lunge
Extend and Flex
Thigh Stretch
Single-Leg Over
Welcome FNG: Uncle Jessie!
6-26-2023
PAX
Q – Sven
Clifford the Big Red Dog
Re-Load
Jimmy Hart
Fat Amy
Doubtfire
Organic
Mr. Andrerson
Rudy
Smoky
Pooh Bear
FNG
Spinkles McFlurry
Buttercup
Gepetto
Army Warmup and Recovery
Bend and Reach
Rear Lunge
Rower
Squat Bender
Windmill
Forward Lunge
Prone Row
Bent-leg Body Twist
Push-up
1/2 mile jog around the lake
Active recovery stretching
Overhead Arm Pull
Rear Lunge
Extend and Flex
Thigh Stretch
Single-Leg Over
Welcome FNG: Uncle Jessie!
Fallout Beatdown
Pax: Armstrong, Deliverance, Pinto, Raven, Salt Shaker, Fallout Boy (Q)
Dynamic Stretching warm up (high knees, butt kicks, frankensteins)
Each pax took turns drawing a card. The number equaled the reps (where Jack is 11, Queen is 12, etc) Suit is the exercise Heart = Burpees, Spade = Block Squat, Diamond = Diamond Murican (or regular), Club = Block Row.
Prayers of thanksgiving continue for Luke’s recovery.
6/27
Post murph ruck:
Phat Thor(q)
Gulliver
Jimmy Hart
6/27/23
Post murph ruck:
Phat Thor(q)
Gulliver
Jimmy Hart
6/28/23
0530-0615
Q- Guardian
Pax:
Soda Pop
Guardian
F3 mission and 5 core principles
Warmup with SSH x25, arm circles forward and backward x10, chain breakers x10, 10 count legs spread hands on ground stretch
The Thang: 11 UP
3 sets of 11’s running from one side of parking lot to the other between every set. Sets included curls with cindy & squats, shoulder presses with cindy & flutter kicks, bent over rows with cindy & imperial walkers. Had a minute or so left knocked out 28 bench presses since it’s 6/28.
Great mumblechat with Soda Pop
Ended in prayer
Stairway to Sweatin’
Pax: Dora, Colson,
Billy Madison, but the lap is up the stairs after each round.
1. 12 knerkins
2. 12 rise n shine sit ups
3. 12 Coupon curl
4. 12 calf raise deep squats
5. 12 superman’s
6. 12 Coupon tricep press
7. 12 x factors
8. 12 Bonnie Blair
9. 12 diamond merkins
10. 12 don quixotes
11. 12 American hammer
12. 12 blockies
6/28/23 FOD Swampball
PAX:
Rocketman
Jimmy Hart
Rudy
Scoober
Raybull
Clifford the Big Red Dog
Phat Thor
Gulliver
Woodstock
Meatloaf
Manchester
Bourbon
CinnaWINS
Mercy
Lyman
Sven
Progresso- FNG
Buttercup-Q
Landslide victory by shirts today with a final score of 9-4. MVP goes to Raybull who was using his size to his advantage and sneaking in the goal. Potential injuries or aggravations with Jimmy Hart, Bourbon was getting heated and needed to sit down for a minute as well. Fair officiating from Woodstock and Gulliver.
COT:
CBRD was 6. Great testimonial of fellowship, accountability, and pushing one another.
FNG Alert- Sven’s BIL shared his story about his journey to where he is in life- middle school pastor. GOD tugged on his heart for awhile and got him out of the soup factory. Welcome Progresso.
Announcements
Grow Ruck- don’t feel left out because some did it. Embrace it, use the energy to move forward. Don’t be discouraged from the fellowship. Bourbon is going to speak / present more on it.
Red Ryder cup Aug 19
Prayers:
Cobra Commander
Jim
Hailey
Anything unspoken
QIC – Stark
PAX –
Ruckers/Dog Walkers – Bagels (Toledo), Landslide, Guardian, Party On, Solo, Soda Pop, Huffy, Chubs
Runner – Spaulding, Fossil, Jennay, One Man Band, Nitrous
The Thang
After a brutal GTE on our bodies we decided to add a little dog walking for recovery.
The ruckers and dog walkers had a fun little recap and chat (AAR) from the GTE experience and Spaulding Q’ed a path for the runners.
We ended in a Cocc (Circle of Cobra Commander) in support of our brother who went in to ICU from the extreme sodium and fluid depletion experienced during the GTE. Cobra is a fighter! He never quit on white platoon all night. And we won;t quit on HIM. Keep fighting brother!
Always an Honor
Always My Pleasure
~Stark
MC2 Beatdown 0530-0630
Special edition Murph as we retired MC2. We will officially move to Coronado effective July4, 2023.
We began with Mission Statement and 5 Core Principles then a brief history of Lt. Michael Murphy and the idea of Motion, Mass and Rest.
Q: Doubtfire
Pax:
Organic
Huckelberry
Fat Thor
Gulliver
Sven
Jimmy Hart
Reload
Hannibal
Lyman
Mercy
Sprinkles McFlurry
Rudy
Gepetto
Raven
Lonzo
Buttercup
Fat Amy
Ended with 2nd F Cobra-teria and a fantastic tribute to Cobra Commander by Sven who was hi battle buddy at GRE 37!
Jimmy Hart with the 6. He’s posted more times than days of the month and very well may hold the record for number of posts in a month for a brand new pax.
An honor to lead and to close out the AO closest to my home.
6/27/23 end of watch for MC2.
6/28/2005 end of watch for Navy SEAL Michael Murphy RIP
6/28/23
The Yard
Lil Bit Late Ruck
PAX:
Van Gogh
Raven – Q
5 principles
Rucked a bit around the Yard to check the Canadian “fog”. Then a couple laps/loops through the neighborhood.
Always a good time w/ VG. Today we regaled stories of this past weekends GrowRuck aka GTE37.
CoT
Prayed for Cobra Commander, Luke and the Kolinski family, Bourbon’s father in law & Remi (friend of VGs son who has Angelman syndrome).
As always it was an honor to lead. AYE!
Q -Everest
PAX: Ponzi, Ten Pin, Phat Thor, Anchor, Huckleberry, Chanel
Play Ball!
25 reps each- approx 15 rounds per ball selection
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips
QIC – Stark
PAX – Patch Adams, Waldo, Guardian, ReLoad, Fat Amy, Organic, Party On
The Thang
20 REPS
1.) HIGH KNEES AND MOUNTAIN CLIMBERS
2.) SEAL JACKS AND BOX CUTTERS
3.) HILL BILLYS AND HEEL TOUCHES
4.) PLANK JACK STAPS AND Heels to Heaven
COR/NOR
Prayers for Cobra Commander still from GTE!
Always an Honor
Always a Pleasure
~Stark
6/29/23
Choose Your Own Adventure
Phat Thor(Q)
Gulliver
Landslide
Buttercup
Lonzo
Rudy
Jimmy Hart
Gulliver took over the intro and warmups because YHC left the big board at home and had to rewrite the workout really quickly. BUT we got started with the work on time so no problems from then on except figuring out math. The below exercises were the originals not the ones that we did but I already lost those pages 🙂
Choose to do either 20, 40, 60, 80, or 100 per exercise. Run laps inbetween
Cave of Shadows:
SSH
Burpees
American Hammers(2×1)
Plank Jacks
Imperial Walkers(2×1)
Journey under the sea
LBC
Absolutions
Merkins
Hillbilly Squats(2×1)
Calf Raises
Danger in the Desert
Overhead Claps(2×1)
BBS
Get Ups
Lt. Dans
Bear Squats
COT and Prayers for cobra commander, continual recovery, Rudy’s foster kids
100 Imperial Walkers is no joke
Pre Wakanda Ruck:
Gulliver
Jimmy Hart
Post Wakanda Ruck:
Phat Thor
Gulliver
Jimmy Hart
Canadian Wildfire Mist Ruck
6/29/23
Mudhole
PAX:
Pinto
Fallout Boy
Raven – QiC
5 core principles
Motto
Credo
A new ruck route today. Into the original Pearson area. Out and back. Nothing fancy, no coupons, no PT and certainly NO LOGS!
Still pretty smoky in the air. Great mumblechatter about the Queen (what goes into yr pie hole).
CoT- prayed for Kolinski fam, Pinto’s mother and the PAX of NW Ohio as a whole.
As always, it was an honor to lead.
AYE!
Sidecut Beatdown:
Phat Thor(Q)
Gulliver
Jimmy Hart
Started with some quick warm ups and then pulled out the bocce balls.
Each person took turns throwing the snitch(?). Then took turns throwing their balls. Gulliver played for both teams. Once all balls were thrown we made our way to the snitch in different ways:
Murder Bunny
Block Lunge
High knees
Rifle carry
Bear crawls
Crawl bears
Etc
Whoever was closer ran across field while the other team did the work:
Squats
Merkins
SSH
LBC
Flutter Kicks
Merkins
Team Phat Thor was miserable and lost by 4
Cot and nor
Last Call for June Tag-Team Points!
Q; Doubtfire
Pax:
Reload Manchester
Organic
Jimmy Hart
Rudy
Prime Time
Rable
CTBRD
Party On
Huckelberry
Callahan
Mercy
Phat Thor
Goldwing
Waldo
Gulliver
Fat Amy
GMO
Buttercup
Lonzo
We explored “parts unseen” at the Rabbit Hole this morning. YHC took the 21 pax on a little adventure to 8 different locations around the beautiful Blue Creek Metropark where at each spot we performed 2 exercises…most in cadence.
First off we counted off 21 pax and headed toward the hill in the dark. First stop was at the picnic shelter house where we performed 25 box jumps and 20 crunchy frogs on the picnic tables.
Moseyed to the stairs at the bottom of the hill where pax were given 60 seconds to organize themselves in alphabetical order according to their F3 names. It took just 32 seconds! T-Claps!
Next stop: down the hill and to “the unknown parts” down a trail to the bouldering wall. We performed 20ish London Bridges in cadence then attempted inverted decline wall merkins. These proved to be very challenging, so YHC halted at 3 reps. Always ready to pivot when necessary.
Next stop: the “roundabout where we performed one circuit of Geronimo and a circle merk of 65 reps. (Accompanied by Party On’s favorite Lynyrd Skynyrd song, “The Ballad of Curtis Loew”.)
Next stop: mosey down to the bridge on the north side of the quarry where we performed calf raises and incline plank shoulder taps in cadence.
Next stop: low wall on west side of quarry where we performed dips and fast feet in cadence.
Next stop was to what I call the Inaugural Rock: the large outcropping of rock where the two swings are located. We performed 5 pull ups per pax and then posed for a group photo.
Moseyed back to the shovel flags and finished with our COT.
Six was my 2.0 Prime Time.
6.30.23
Q: Callahan
Pax:
Huckleberry
Hannigan
Tarnished
Isos
Spaulding
Oil Change
Stalker
Callahan.
Pax- Southie, Colson, Besse, Brogan (Q)
Location: The Pit
F3- modified Batman workout
Warmup- 1/2 mile run, 15 Don Quixotes
10 Copperhead squats
15 Imperial walkers
Circle burp- 12 total burpees performed
The thang:
20 squats
5 Clock merkins each at- 12, 3, 6, 9 o’clock
10 Bonnie blair
20 shoulder taps
20 mtn climbers
10 dips
10 American hammers
10 reverse crunch
10 pull-ups
Did the entire excercise twice
COT
7/1/23
The Fortress: Victory March
Pax:
Phat Thor(q and tag team champion)
Deliverance
Flo
Huckleberry
Chanel
Callahan
Tarnished
Doubtfire
Van Gogh
Re-Load
Geppetto
Meatloaf
Bourbon
Hannibal
Falling Water
Casper
Gulliver(tag team champion)
Thai Guy
Guardian
Intro and Disclaimer given
Started with a group Murph warmup. 6 pull ups per person, 12 merkins, 18 squats, run 2 short laps
The Thang: a head to head battle of Phat Thor vs Gulliver. Broke out into two teams and played different games:
Game 1: cone tag
Round 1: 2 burpees
Round 2: 3 BBS
Round 3: 3 Pickle Pounders
Team Flacid won all 3 points vs Team Hard
Game 2: Disc Golf Relay. Pax does a rap exercises while 1 member runs down and puts. If they miss they have to do 3 burpees
Exercises: monkey humpers, merkins, plank jacks, smurph jacks, lbcs, flutter kicks, squats, etc…
Team Flacid with the win again.
Game 3: straight group merkin competition. Had to complete 770 merkins the fastest.
Team Flacid with a clean sweep. It’s not the size, it’s what you do with it that counts…
Ended with the passing of the belt, and Cot. A lot of good prayers from everyone.
Always an honor.
Monday Murphday Mayhem
Q: Colson w/ Southie & Brogan
Workout:
1 mile run
100 pull ups
200 push-ups
300 squats
* weight vest optional
1 mile run
COT
*Added Mayhem: Taylor Swift music playlist
GrowRuck Retrospective 7/1/2023
Q: Lego
PAX:
Bourbon
Valiant
Flo
Tarnished
Gulliver
Guardian
Re-Load
Mantis
Hannibal
Geppetto
Van Gogh
Casper
Meatloaf
Phat Thor
Lego
The Thang:
We rucked around Woodlands Park and ended at the back wooded area so everyone could re-visit their most hated part of GTE, the logs. I asked what the favorite part of GTE weekend was. Answers varied though lots of PAX talked about the River walk. PAX loved the challenge and the growth that happened over the weekend. Least favorite parts were of course the log. PAX thought we prepped really well for GTE and Black Swamp knew what was going on. Probably training could have been more intense at different points. Would have liked to see more PAX from some closer regions. It’s tough to try and re-create this experience, but to continue the growth we need to hold each other accountable, work on proper form for all exercises, and maybe push some check-in type workouts to measure progress. Meatloaf mentioned more work on Q Source and some of what we learned at GrowSchool.
Pax:
bourbon
Guardian
Casper
soda Pop
Callahan
Tarnished
Fat Thor
Mantis
Peach
Nitrous
VanGogh (Q)
Workout: The Murph
6: Soda Pop
7/3/23
Slow-Mo Monday
The Nest
PAX:
Deliverance
Go Fish
Fallout Boy
Armstrong
Raven – Q
Intro
5 core principles
Disclaimer
The Thang:
We completed 2 round of 5 exercises in super slow cadence.
-Flutter Kicks
-Merkins
-Super mama
-One Leg Squats
-One Leg Roman Dead Lifts
We started the BD with a lap walking backward. Did 1 backward lap in between sets and 1 to finish.
NOR
COT
As always, it was an honor to lead.
PAX:
Sprinkles McFlurry
Meatloaf
Organic
Buttercup
Echo
Viper
Snakebite
Hannibal
Rudy
Footloose
Cinnamons
Sven
Fat Amy (Q)
GTE37 Sampler Platter
All pax had a 30 lbs Ruck or 20lbs vest
Assembled at Cherry Hut
Held rucks overhead 30 sec
20 Ruck Merkins, 10 Ruck Burpees, 10 Ruck Thrusters
Assigned Battle Buddies
Rucked around Pond in formation with sandbags and cinderblocks
Stopped to do more Ruck Merkins & Squats
Group challenge: Put sandbags and Rucks in a pile, passed each down the line, do a burpee for each one
Finished back at Generals Ice Cream to do Red Ryder 22 WOD: 22 Merkins, 22 Squats, 22 Burpees, 220 meter run, repeat as AMRAP
COT: Viper 6, he missed us last week. Prayers still for Cobra is his road to recovery
Pax: Huckleberry, Lego, Gulliver, Lyman, Woodstock
QiC Woodstock
Thang: Mcrib special
YHC is still not 100% after GTE, so Qing a modified beatdown was the ticket. We pressed air and clapped for America, we squatted and lunged to celebrate freedom, we imperial walked and fluttered to warn of the dangers of being passive. We moseyed 3x. We did some static holds and had some good conversation.
Huck was the 6.
God bless the USA.
Pax:
Runt
Crawdad
Rudy
Buttercup- Q
Just over 2 miles rucked with a midway stop at the monument for a few merkins and squats. Air quality was trash so didn’t hustle too much.
Good mumblechat with the small group.
Wrapped with the COT:
Announcements
Prayers- Crawdads cousin, Rudy’s foster kids family.
PAX:
Manchester
Woodstock
Lonzo
Wipers
Crawdad
Runt
Rudy
Waldo
Buttercup- Q
War- what is it good for? There are no winners in war. Small groups to play some basic war. Convergence of groups for two larger teams. Mosey between rounds. Lots of navy seals and burpees. Losers lost and winners lost. The suck was embraced by all.
COT:
Announcements- Red Ryder Cup
Prayers- Crawdads family, Rudy’s foster kids, Cobra Commander
7/4/23
247 years ago today on July 4, 1776, 45 brave men signed a document as our country declared it’s independence. 3 years ago today at a convergence in Perrysburg with nearly just as many in attendance, I recognized my dependance for a strong band of brothers and the need for HIMs in my life.
Blessed to be a citizen of the United States of America!
Blessed to be a member of unified PAX of Black Swamp!
The Murph
PAX LIST:
Footloose – Q
Huckleberry
Reload
Buttercup
Rudy
Snake Bite
Viper
Pooh Bear
Fat Amy
Sprinkles McFlury
Lyman
PAX:
Soda Pop
VanGogh (Q)
Workout:
Ran over the bridge then down on the trail on the river side into side it, then down towards the cemetery and back.
Independence Day Quiz Ruck
Date: July 4, 2023
Location: Lower Necropolis-Ft Meigs Lower Parking Lot – Perrysburg, OH
PAX:
Q – Geppetto
Guardian
Lego
Flo
Huffy
Coconut
Opening, Led by VanGogh
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Rucked towards The Upper Necropolis and back. Sprinkled in some July 4th trivia along the way.
How many men signed the Declaration of Independence? 56. PAX guessed in the 45ish range. Penalty merkins
Which president was born on the 4th of July? Calvin Coolidge. PAX guessed this correctly with a few hints. No penalty
Which state was the first to declare its independence from Great Britain? Rhode Island. Penalty squats
Where was the Declaration of Independence signed? Philadelphia. Correct. No penalty
Which two presidents died on July 4, 1826? John Adams and Thomas Jefferson. Correct. No penalty
How many hotdogs are consumed on July 4th? 150 million. Penalty lunges.
Who was the oldest signer of the Declaration of Independence? Ben Franklin Correct. No penalty
Which city held the first Independence Day fireworks celebration? Boston. Correct. No penalty
Not asked:
What is the name of the physical copy of the Declaration of Independence? The Dunlap Broadsides
What year was Independence Day declared a federal holiday? 1938
Closing led by Geppetto:
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Guardian was the six. F3 has changed his life in the 10 months he’s been in the group. Still has some work to do to accelerate his three F’s but loves being a part of the group. “The men who don’t think they need F3 are the ones that need it the most.”
Announcements: F3 Golf Outing Aug 19th.
YHC read a short excerpt from the Declaration of Independence: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”
Prayers for Mile High, Cobra Commander, Guardian’s friend Jenna’s family.
Moleskin/Spreadsheet from the Gloom:
High 60s. Humid. Foggy.
Received a couple of early morning car honks
Backblast
Let Freedom Ring
Dora, Southern, Colton, Jesse
1 mile run
Count o Rama. Each pax chooses, in rotating order, an exercise to do AMRAP.
1 mile run
Way to sweat this morning brothers.
PAX:
Casper
Raven
Flo
Huffy
Smuckers (FNG)
Screen Time (FNG)
VanGogh (Q)
Workout: rucked to around, the loop down the river and did it twice.
7/5/23
Ao: Grantland- Connect 4
Pax:
Phat Thor(q)
Peach
Guardian
Sodapop
Fossil
Huckleberry
Venom
Re-Load
Disclaimer and Intro given. It was a beautiful morning and the pre training must of helped YHC
We started with the basic warms ups and then hopped into the work
The Thang:
Split into teams of 2 and played on 2 different connect 4 board games.
Game 1:
5 burpees
10 dry docks
15 pickle pounders
20 LBC’s
Game 2:
5 lt dans
10 bbs
15 monkey humpers
20 SSH
Game 3:
5 Derkins
10 horseys
15 squats
20 flutter kicks
Game 4
5 American hammers
10 mountain climbers
15 merkins
20 imperial walkers
Wrapped up with some announcements and prayer. Sodapop is the 6
NEW KIDS
DATE: July 6, 2023
Mission
5 Core Principles
Beatdown explanation
Exercise demo
Warm up: Mosey around median
The Thang:
PART I. PAX spread out about 10-20 yards from butcher block and complete following:
5 man makers
10 decline diamond merkins
15 curls
PART II. 15 reps of the following exercises at each cone. Sprint/Shuffle (always facing forward) between cones.
1st cone: Oh-Hey’s (1:1)
2nd cone: Boy Bands
3rd cone: LBC’s
4th cone: Monkey Humpers
PART III. Run around median
Repeato
Cool Down: Run around median.
COT
Countorama
Nameorama
6
FNG (none)
Announcements
Prayer
PAX LIST:
Footloose – Q
Buttercup
Gulliver
Rudy
❌ Absolutely No Absolutions ❌
Welcome
Mission
Principles
Pax
Guardian
Huckleberry
Geppetto
Callahan
Coconut
Hannibal
Venom
Crawdad
Huffy
Nitrous
Fossil
Tarnished
Flo (Q)
The Thang
Warmup
SSH 21
Windmills 11
Arm Circles OYO
Dominoes Tabata Style
40 sec exercise 20 sec rest
Pick up a domino, check number against a list of exercises. Call out exercise for all pax to perform. 28 rounds
Mosey cool down
Ab exercises in a circle
30/60/90
Box Cutters
Flutter Kicks
30/60/90
COR 13
Six was Crawdad
NOR
Prayers
COT
Humid Summer day at one of Black Swamp’s picturesque AOs! ⚔️🇺🇸
EMOM (Modified to AMRAP)
QIC: Waldo
Pax:
Reload
Organic
Fat Amy
Echo
Vespa
Cinnimons
Sprinkles McFlurry
Irish Hoss
Beta Max – Visiting from The Suncoast
Lego
Warm Up
– Old Man Windmills x 11
– Chain Breakers x 11
– Tracer
The Thang:
– Partners walk to the river with a Cindy
– Partner Curls x 10
– Tricep Dips x 10
– Partner Cindy Merkins x 10
– Thrusters x 10
– Squats x 10
– Mosey to the orange cone
Six: Vespa
Prayer request: Cobra Commander
Music: 90’s Rock
Lessons Learned: One Block per Pax to increase the effort
The Hole Ruck!
7/6/23
Mudhole.
PAX:
Fallout Boy
Deliverance
Raven – QiC
The Thang:
We rucked the small lookout loop, then headed to the overpass. Over and back on the overpass “hill” and then back for another go of the lookout loop. The second “lookout loop” put us a little behind schedule, but we all agreed that we had time to run a little late #teacherlife.
It was a beautiful morning, quite muggy, but the sunrise was fantastic. Great company, great men, great ruck.
NoR
COT
We prayed for Cobra Commander and the Kolinski family, in particular, Luke.
It was an honor to lead. F3 and the men around me have blessed me with more than I can express!
AYE!
-Raven.
QIC – Stark
Pax – Guardian, Callahan, Huckleberry, Cinnamons, Fat Amy, Clifford the Big Red Dog and 2.0 Rabil, Organic, GMO, Nitrous, Beta Max (Down Range from Suncoast), Echo, Gold Wing, Waldo, Rudy, Irish Hoss
The Thang,
We set up around basketball court for 4 corners of work on the grass surrounding court. 8 to 10 min rounds depending in how my phone was feeling 😅
Round 1.)
Corner 1 and 3
Triple 7s curls
4 man makers
Murder Bunny to next corner
Corner 2 and 4
7 Squat, 7 press, 7 squat Press
4 Man Makers
Murder Bunny to next corner
Round 2.)
Corner 1 and 3
21 block bench press
4 burpees
Frog Jump to next corner
Corner 2 and 4
21 WMD Merkins
4 Burpees
Frog jump to next corner
Round 3.) Repato Round 1
COR, NOR, Beta Max was six. Asked him to watch out for our boy Jennay who just moved down there.
Prayers for Guardians old HS classmate who lost her fight with cancer and left behind a 13 year old daughter. Prayers for Echos cousin who lost her boyfriend this past weekend. Prayers for Cobra Commander still recovering. Prayers for my employees Scott and Erin.
Always an Honor
Always my Pleasure
~Stark
Q- Everest
PAX – Huckleberry, Ponzi, Ten Pin
-Hot Summer Night-
– 25 reps each-
-Flutter Kicks
-Lt Dans
-Clock Merkins
-American Hammers
-Step Ups /Jump Ups
-Air presses ( 2 is 1)
***__________run lap_____________******
-Burpees
-LBC (Little Baby Crunches)
-Wall Sit (count around)
-Mountain Climbers
-Big Boy SitUps
-Plank (60 seconds count around)
***_____run lap_____________******
-Freddy Mercurys
-Dips
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Squats
-Shoulder Taps
*************_LAP_____________________********
QIC:
Romano
PAX:
Woodstock
Paddleboat
Organic
Lyman
Gulliver
Mercy
Rocket Man
Echo
Buttercup
Meat Loaf
Skeeter
Bull
Rudy
Bourbon
We played “Battle Disk”…pronounce it loudly and clearly…spell it very specifically.
Rules of Battle Disk
Ultimate Frisbee Rules
No out of bounds
You must slam the frisbee into the Kan Jam can at the end of the field to score a point
No rules around the Can…
“push ’em, pull ’em, do SOMETHIN'”
(Remember the Titans)
We prayed for Cobra Commander, and had a few more prayers that the Q forgot.
Matthew 18:22 Workout
Jesus said to him, “I do not say to you seven times, but seventy-seven times
Date
6/2/2023
Location
The Pit
Pax
Q – Besse
Dora
Bob Ross
Colson
After we warmed up, we set a timer to 30 seconds and started the first exercise. Then we rested 10 seconds between each exercise. Here’s the list of exercises in the order we did them:
1. Jumping jacks (30 seconds)
2. Wall sit (30 seconds)
3. Merkins (30 seconds)
4. Crunches (30 seconds)
5. Step-up onto chair, alternating legs (30 seconds)
6. Squats (30 seconds)
7. Triceps dips, using a chair or bench (30 seconds)
8. Forearm plank (30 seconds)
9. High-knees or running in place (30 seconds)
10. Lunges, alternating legs (30 seconds)
11. Pushups with rotation, alternating sides (30 seconds)
12. Side plank (30 seconds)
Once we completed all 12 exercises, we took a break for 1 minute and repeated the circuit another 6 times.
We did a circle of trust after 4 rounds when Colson had to leave.
PAX:
Huckleberry
Flo
Soda Pop
Callahan
Peach
Coconut
Isosceles
Tarnished
Waldo
Spaulding
Lego
Huffy
Casper
Thai Guy
VanGogh (Q)
Workout:
Moved stone for Grace church from one area to another.
Indian run around small loop, back guy did 5 merkins then ran to front.
Circle of abs (25 reps each)
Bbsu
Freddie Mercury
American hammers
Box cutters
Flutter kicks
Hello dollies
And 100 plank
Q – Meatloaf
Woodstock
Gulliver
Runt
Cinnamons
Doubtfire
Footloose
Guardian
Snakebite
Viper
Crawdad
Rucked around with a couple sandbags
Beatdown Name: Nickles and Dimes
Intro:
5 core principles, mission, mantra. The mission of F3 is to plant, serve and grow small workout groups for men for the reinvigoration of male community leadership.
PAX:
Fat Thor, Fossil, Huckleberry, Irish Haus, Lego, Van Gogh, Dutch, Spalding, Guardian, Venom, Soda Pop, Peach
Q:
Peach
The THANG: Warm up mosey, playground work, 80s rock, fun.
We started with a well paced indian run around Ft. Meigs elementary with the final destination being the pull up bars at the playground.
Work at the pull up bars lasted for 10 min and was repeato of the following:
5 pull ups and 10 merkins
After that we completed 10 min worth of round merry abs. We went around the circle and each PAX led an ab workout.
The final 10 minutes was repeato of the following:
5 pull ups and 10 squats
We made our way back to the shovel flag by doing lunges and bear crawl.
Wrap up:
Count-o-rama (12 PAX)
Name-o-rama
Van Gogh was 6
Announcements
Prayer
Q – Meatloaf
Coconut
100 Flutter Kicks 4:1
90 Air Presses
80 Calf Raises
70 Plank Jacks
60 Monkey Humpers
50 Air Squats
40 Shoulder Taps
30 Diamond Merkins
20 American Hammers 4:1
10 Burpees
Run a lap in between each exercise
7/10/23
The Nest
4 Corners.
PAX:
Raven
Armstrong
Pinto
Fallout Boi – Q
5 Core Principles
Credo
Mission Statement
The Thang:
4 stations (1 at each corner with 3 exercises for 3 rounds), and a middle point (for music and burpees).
Complete 15 reps at each station, move to the middle and complete 4 burpees, then on to the next station. After 3 rounds we walked a lap backward and did 1 more round of choose your own exercise.
CoT
Praise God, Luke Kolinski (Armstrong’s 2.0) has been cleared for all activities! His screenings look great & we are grateful!
Coca-Cola 599
Q: Doubtfire
Pax:
CTBRD
Rabil
Runt
Vespa
Meatloaf
Cinnamons
Stark
Guardian
Woodstock
Crawdad
Lyman
Viper
Reload
Footloose
Irish Hoss
Gulliver
Slider
Snake Bite
Clutch
Moseyed to the “Lilly Pad”
Performed the following exercises around the pond. Prescribed 25 of each, but this proved to be a little too intense for the pax, so we modified a few of the exercises and the number of reps slightly.
C Cap Thors
O Obama
C Clock Merkins
A Absolutions
C Cliff Hanger Merkins
O Outlaws
L London Bridges
A Abe Vigodas
Three times around the pond would have given us a nice round 600 reps.
Finished with COT
Six: Red Hot Cinnamons
7/10/23 Camelot
Pass the Baton ( Re-Load & GMO Q)
Warm up:
-Arm circles forward and back
-Chain Breakers
-Windmills IC
5 count Squativator
The Thang
GTE fitness test OYO
2 minutes Hand Release Merkins
2 Minutes Big boy sit ups
Guantanamo ( 2 times around)
Motivators 12 count ( thanks Cinnamons)
Outlaws 20 count OYO
Passing of the Camelot Site Q from Re-Load to GMO
Mosey to bball court shelter house
15 Minute AMRAP
10 Pull-ups
30 Merkins
30 Alt Shoulder taps
30 American Hammers
30 FlutterKicks
5 Burpees
Run a lap of the trail
COT
Countarama
Name O Rama
6- 2Pac
Announcement
Prayer Intenions
End Prayer
Pax –
Re-Load -Q
Mercy
Waldo
Cinnamons
Buttercup
GMO- Q
Fat Amy
Rudy
Echo
Vespa
Viper
Snakebite
2Pac -6
Jimmy Hart
Party On
Gepetto
Sprinkles McFlurry
Manchester
Doubtfire
Stark
Vrabel
Clifford the big red dog
The Murph Tuesday 7/11/2023
PAX:
Sprinkles McFlurry
Jimmie hart
Lego
Phat Thor
Footloose
Woodstock
Meatloaf
Doubtfire
Echo
Rudy
Burttercup
Super Villain
Silver Surfer
Fat Amy
Mercy (q)
“If I flex, I’m gonna flex hard”
“I don’t want to be here. But I also want to be here”
-Super Villain speaking for everyone at the Murph today.
COT
Slow Run (not actually that slow)
Intro
Mission
5 Principles
Workout
Run across the bridge, run around sidecut, take the towpath trail to the end, turn around, and come back.
PAX
One Man Band
Coconut
Spaulding
Fossil
F3
Chips
The Commons
7/11/23
6:15 pm
PAX:
Thai Guy
Anchor
Ten Pin
Ponzi
Everest
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
7 Motivators in Cadence
THANG:
Block/Weight Needed.
PAX selects a numbered/colored poker chip that determines the WHAT:
#1 (BLUE): Lunges with Block/Weight
#2 (RED): Curls with Block/Weight
#3 (WHITE): Merkins
#4 (SILVER): Bent Over Rows with Block/Weight
#5 (GOLD): Run
The die is rolled to determine the number of REPS (die multiple by 10) with the
exception of GOLD (#5): Run.
There are 5 poker chips of each color/number.
After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Ten Pin
The Core of F3 Backblast
Welcome
Mission
Principles
Pax
Screen Time
Smucker’s
Raven
Flo (Q)
Warmup
17 SSH
Uphill Mosey
Tabata 40sec exercise 20sec rest
Bodyweight exercises with a focus on the core. Threw a mosey in every 10-12 exercises.
Ended early (6am) due to lightning nearby.
COR
NOR
Prayer
Q: Callahan
Pax:
Crawdad
Meatloaf
Hannigan
Huckleberry
Gulliver
Peach
Venom
Guardian
Coconut
Callahan
Music:
Spotify playlist was 90s hip hop (clean). The lyrics were not clean.
Q: Jimmy Dean
Pax: Jimmy Dean, Mercy, ReLoad, Skeeter, Isosceles, Stark, Doubtfire, Romano, Clifford the Big Red Dog, Vrabel, Cinnamons, Rudy, Dewey, Scooter, Van Gogh, Fat Amy, Footloose, Snake Bite, Solo, Buttercup, Lyman, Jimmy Hart
Swampball! Final Score 5-5 as the refs consistently were inconsistent in their calls, allowing for shirts to nearly lose the game. Fortunately, no MumbleChatter exceeded the virtues of F3 and no balls were hurt in the making of this day’s edition of Swampball.
Always love coming down south to my Swamp brothers; aye!
7/13/2023
Q-Echo
Pax
Buttercup
Rudy
Top Thrill
Irish Hoss
Manchester
Peach
Doubtfire
Party On
One Man Band
Vespa
Fat Amy
Re-Load
Sprinkles McFlurry
Jimmy Hart
GMO
Pearson Ruck
Pax: Fallout Boy, Pinto, Raven, Deliverance (Q)
Rucking with PT mixed in intermittently. 1 minute x ruck shoulder press, ruck curl, Lt. Dan, murican, burpee. Did the overpass and back to the loop to the observation tower.
Prayers of thanksgiving for Luke and for safety of the scouts that Pinto will be leading on the Philmont hiking trip next week.
7/13/23
The Wall: Shuttle Run
QIC: Phat Thor
Pax:
Phat Thor
Huckleberry
Fossil
Nitrous
Coconut
IKEA(fng)
Anchovies(fng)
Gypsy
Van Gogh
Bourbon
Geppetto
Hannibal
Guardian
Crawdad
Tupac
Spaulding
Jennay
What a crowd, what a crowd. So much going on at the wall this morning. New things like anchovies and ikea, and old things like Tupac taking his shirt off. We started with the disclaimer and a quick warm up of the basics – SSH, chain breakers, and windmills. Then did a nice mosey to the end of the path and back.
The shuttle run sounded complicated but once we got underway the groaning started so you knew that it was the right type of beatdown:
The work:
Started at bottom of hill with 5 Aussie merkins. Ran up the ramp to first cone=4 burpees. Ran back down. 5 more Aussie merkins and ran to second cone with 8 burpees. Back down for 5 Aussie merkins and ran back up to 3rd cone with 12 burpees.
Round 2: BBS at the bottom and 10/20/30 monkey humpers at the cones
Ended with the NOR and COT.
Got to name 2 FNG’s!
Too many prayer to remember, a lot of hurt and suffering. Healing for everyone.
7/13/23
AO: Biblioteca- pburg edition
QIC: Phat Thor
Pax:
Phat Thor
Ten Pin
Red Sea-2.0
Springs-2.0
The Bad Girl-2.0
Squeaks-2.0
Ponzi
Everest
We broke into two teams and started right away. At each stop was a certain exercises that had to be complete before moving to the next one(mainly burpees)
For confidentiality purposes the locations will not be disclosed because we will obviously be reusing this one. But let it be said that there were public monkey humpers…
Ended with the COT AND NOR and of course some ice cream!
Pax:
Soda Pop
Lego
Coconut
Van Gogh
Waldo
Flo
Casper
Tarnished
Huffy
Valiant
Q:
Isosceles
Talked about organization
Backblast
“Let Freedom Ring”
Pax: Dora, Colson, Bob-Ross, Besse
Mile run
Number off. Each pax chooses an exercise to do AMRAP. Between each exercise we do a 40 yard sprint, mosey up the bridge embankment, mosey back. Then, “Thank you sir may I have another. “
This was my favorite event since I joined F3 11 months ago! Well done!
Pax
Q- Treebeard
Dora
Besse
Southie
Colson
7 Minutes of warm up stretches from head to toe. Then small lap for warm up.
Interval exercises sets of 7 exercises repeated once. 45 seconds high intensity and 15 seconds rest.
Burpees- Superman
Flutterkicks
Big Boy sit-ups
Carolina dry docks
Plank/shoulder tap
Mountain climbers
X2 with small rest between sets
Tricep extensions with coupon
Overhead press with coupon
Curls with coupon
Jump squats
Line hop
Al gores
Down ups just for fun
Name o Rama
COT
Ended with prayers
The Fortress on 7/15/23 for a beatdown called “Hold Still”
PAX:
Fossil
Guardian
Deliverance
Huffy
Geppetto
Lego
Irish Hoss
Spaulding
Chanel
Peach
Coconut (Q)
Warm-o-Rama
Windmill IC, Imperial walker IC, SSH IC
Thang: 30/10 Tabata timer 12 rounds per segment. First segment was isometric holds, then mosey a lap of the parking lot. Second segment was the same thing but moving.
More isometric for segment three, than the moves for segment 4. Mosey after each segment.
COR, NOR
Lego with a powerful 6 about F3 making us all better men and leaders.
TAPS to the folks in Bettsville, where that small community is grieving losses. Thankful that Cobra Commander is back on his feet.
7.15.23
Q: Callahan
PAX:
Doubtfire
Guardian
Party On
Mercy
Gold Wing
Organic
FNG
Mr. Anderson
Re-load
Landside
Huckleberry
Nitrous
Irish Hoss
Jimmy Heart
Waldo
Manchester
Callahan
Leading with Love Leadership Ruck
Date: July 15, 2023
Location: The Fortress – Grace Church – Perrysburg, OH
PAX:
Q – Geppetto
Guardian
Lego
Flo
Huffy
Coconut
Valiant
Deliverance
Oil Change
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Rucked down Sixth St and back and one loop around the parking lot.
Discussion questions:
Give examples of leading with love and leading without love as it relates to Mammon
Give examples of leading with love and leading without love as it relates to Shorties
Give examples of leading with love and leading without love as it relates to M
The word love appears in the QSource over ninety times!!!
“A great leader’s legacy is built on love”
“Love is the accelerate of Preparedness”
“Accelerating the M requires both skill and love”
“Hard looks and straight talk (tempered by love) gets results”
“Correction requires love”
“From hard truth comes love and trust”
Quote from Vince Lombardi in Q3.9 Commitment: “I don’t necessarily have to like my players and associates but as their leader I must love them. Love is loyalty, love is teamwork, love respects the dignity of the individual. This is the strength of any organization.“
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Guardian was the six. F3 has changed his life in the 10 months he’s been in the group. “The men who don’t think they need F3 are the ones that need it the most.” Keep accelerating, Guardian!
Announcements: MHB tomorrow. Huffy exhorted PAX to attend Bible study
Prayers for Mile High, Cobra Commander, Floppy’s Father.
Moleskin/Spreadsheet from the Gloom:
Lightning stayed away. Light rain for a few minutes
Great to see and hear men get vulnerable and talk about times when they haven’t led with love but also celebrate the instances when they HAVE led with love.
Beatdown Name: Lets burn some calories
Date: 7.13.23
Location: Wakanda (Maumee HS)
QIC: Gulliver
PAX:
Woodstock
Landslide
Lyman
Gulliver
Welcome
F3 Mission and Core Principles
Disclaimer
Warmup
Chain Breaker, Arm circles forward and backwards, hamstring stretch
The Thang
We divided the Wakanda circle into 4 stations with a mosey between.
50 curls with Cindy, 50 jump rope, 50 squats, 50 lbc or BBS
We did this twice then switched it to
Around the world X20 (10 each direction), calf raises, imperial walkers, mountain climbers. Running out of time we turned around after mountain climbers (at the lbc station) and did hillbilly walkers, calf raises, and ended with around the world. It’s not a Gulliver beatdown if it’s not a little complicated right?
Count-o-Rama
Name-o-Rama
The Six (Wood stock stole Lyman’s time, but I also forgot count-o-rama. Someday I’ll lead the perfect Q!)
Announcements
Prayer
Ruck and Roll at the Lower Necropoli
PAX(2): Huffy, Van Gogh
3.3 miles to the Up the Side Cut Sled Hill and Back.
Great Pace Van Gogh.
Welcome
F3 Mission & Core Principles
PAX:
Party On
Meatloaf
Woodstock
Landslide
Gepetto
Coconut
Lyman (QIC)
Notes: A muggy 68 and hazy, maybe from Canadian wildfire smoke
Warmup: 10 SSH, 10 chain breakers, 10 potato pickers
The Thang: Building blocks
Block work at 50yd line, work with no block at opposite side 50yd line.
10 Manmakers
Run 1/2 lap
20 Lt. Dans
Run 1/2 lap
30 Squat Thrusters
Run 1/2 lap
40 Big Boi Sit-ups
Run 1/2 lap
50 Kettlebell Swings
Run 1/2 lap
60 Merkins
Run 1/2 lap
70 Hello Dollies w/block
Pick up the Six then come back down ladder
Countorama
Name-o-rama
Coconut was the Six
Announcements
Ended in Prayer.
Honored to lead today!
Lyman
Monday Murphday
F3 Men: Colson (Q), Besse, Southie
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
COT
7/17/23
Q: Callahan
PAX:
Huckleberry
Van Gough
Nitrous
Anchovy
Guardian
Spaulding
Fossil
Radio
Lego
Irish Hoss
Callahan
7/17: Stations workout with Raven, Deliverance, Fallout Boy and Armstrong (Q).
Waldo
Footloose
Runt
Echo
Cinnamons
Doubtfire
Woodstock
Meatloaf
Jimmie Hart
Top Thrill
Rudy
Mercy (q)
Intro, Principles, Mission
We rucked to Val-Pak, picked up a log, and carried it for a short bit. dropped the log – the top third of a telephone pole, back in it’s home, then picked up the tire and rolled it with us for a while. We dropped the tire in the parking lot for the beatdown.
More distance and some good times. It wasn’t too wet. A good warm up.
** The logs need inspected since there are still some heavy duty staples in them. Pliers and/or pry bar + hammer may help?
COT
Doubtfire
Waldo
Echo
Jimmie Hart
GMO
Thai Guy
Runt
Huckelberry
Cinnamons
Woodstock
Meatloaf
Footloose
Mercy
Intro, Principle, Mission
Mosey to parking lot across from Val-Pak. Partner up. Start the music – All American Rejects. Tire was station 1, then 5 other stations. 1st group on tire flipped it to diesgnated island, then flipped it back to start. Other groups were doing reps at stations. Once tire was back, rotate stations. The “timer” was the tire flip. it was the right distance, and there was a good amount of mumble chatter while doing reps. the tire flip required a good amount of exertion as well.
At end, PAX lined up by 2s and flipped it back to Val-Pak. front 2 flip the tire, go to back of line, next 2 flip tire, repeat.
Mosey back – circle up. group holds squat – when it is your turn, choice of squat or burpee. Squat continues the rotation to the person to left, burpee reverses it. There were a few burpee-offs.
Same format as squat/burpee, but did hold plank – jump feet in then out or 2 merkins to reverse.
Workout inspired by Hosea 2. You had to be there
COT
Q – Rudy
Buttercup
Doubtfire
Mr. Anderson
Echo
Clifford the Big Red Dog
Rabel
GMO
Manchester
Jimmy Hart
Sven
Mercy
Super Villian
Fat Amy
Organic
Creeper
Reload
Sprinkles McFlurry
Round 1:
– Press jacks
– Atlas twists
– March and reach
Round 2:
– Traveling tire twist
– Frog squats reach
– Arc press lunge
Round 3:
– Hop overs
– Balance pull
– Twist and pivot
Round 4:
– Side reach jump
– Crescent chair
– Globe squatters
Meatloaf – Q
Footloose
Lonzo
Sven
Buttercup
Echo
Rudy
Jimmy Heart
Sprinkles McFlurry
Kenny G
Doubtfire
Lyman
Scoober
We did the Murph.
Also, our vertically gifted PAX proved that height gives you musical talent. Last week Echo blessed us with some vocal keys and now this week Sven showed he has some in him too.
During the Six we learned that Lonzo and Cinnamons are not good at EH’ing.
The Amendment Ruck BB
Welcome
Mission
Principles
Pax
Huffy
Van Gogh
Tarnished
Geppetto
Radio
Huckleberry
Guardian
Flo (Q)
Rucked hills near the Necropolis discussing groups we are a part of that have constitutions and/or bylaws. Why we have them, can they be amended, how to amend them and what portion of voting members is required to approve and pass the proposed changes.
Should it be a simple majority vote or should we set the percentage higher? 60%? 67%? 75%?
COT (Spaulding)
COR
NOR
Six was Fossil
Announcements
Prayer
Celebrate Summer @ Levis Commons 07.18.2023
Pax: Ponzi(Q), Everest, Anchor, Ten Pin, Huckleberry
Mission and Core Principles
Warmup: 25 reps of each – Windmills and High Knees
Workout:
Reps = 25 each (set of 15 @ firepit, mosey to checkerboard at other end and finish with 10 reps and mosey back, then next exercise)
Imperial Walkers, Burpees, Merkens, Mountain Climber, Mike Tysons, Big Boy Sit ups, LBCs and American Hammers
COT
F3 Grantland
7/19/23 at 5:30 am
1 & 6
PAX:
Geppetto
Nitrous
Guardian
Gipsy
Irish Hose
Lego
Fossil
Radio
Hannigan
Peach
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
7 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
Ends with a group run the inside perimeter of the tennis court.
COT: 6th was Lego
PAX:
Raven
Screen Time
Huffy
VanGogh (Q)
Motivators: 10 down to 1
Crawled to cone and back
11s
Merkins on 1 end. Squats on the other end. Started with 1 Merkin, ran to cone and did 10 squats. Then ran back to other cone did 2 merkins and then back to other cone and did 9 squats and so on until we did 10 merkins and 1 squat.
Then we did 2 sprints from cone to cone
11s
American hammers one side, flutter kicks other end (4 is 1)
Ended with 2 sprints
COT
7/19/23
SWAMP BALL
Mission, 5 Core Principles
Played with 4 teams
3 burpees if you got scored on
5 burpees every 5 minutes
Switched balls and teams every 10 minutes
PAX:
Footloose – Q
Sven
Scoober
Solo
Fat Amy
Wipers
Savant
Jimmy Dean
Happy
Lyman
Romano
Jenna
Yeast
FNG – Glass Joe
Dropout
Meatloaf
Jimmy Heart
Mercy
Skeeter
Buttercup
Reload
Progresso
Poo bear
Sparkles
Woodstock
COT
Nameorama
6
FNG – Glass Joe (eh’ed by Yeast)
Announcements/Prayer
F3 The Wall
7/20/23 at 5:30 am
Stairs with a Block
PAX:
Van Gogh
Hannibal
Q: Huckleberry
Block is needed…(leave at top of stairs)
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
7 Motivators
THANG:
At bottom of stairs:
Bear Squats
25 Mt. Climbers (2 is 1)
20 LBC’s
15 American Hammers (2 is 1)
10 Burpees
Run up stairs to the top.
At top of stairs with a Block:
30 Curls
25 Lunges (1 is 1)
20 Goblet Squats
15 Bent Over Rows
10 Man Makers
Run down the full ramp to the bottom of the stairs
Repeat until Q calls to stop.
COT: 6th was Van Gogh
Pax: Chubbs, Lonzo, Woodstock
QiC Woodstock
Tabata 20/10, 8 rounds:
Merkins, sprint, burpees, spring
Time under tension (10 reps, 6 second count, 3 rounds):
Curls
Squats
Rows
Extensions/block press
Tabata 20/10, 12 rounds
Sprint
Jump squats
Sprint
Bonnie Blair
CoT
Ruck Ruck Ruck
Mudhole
7/20/23
PAX:
Deliverance
Raven – QiC 🐦⬛
We rucked the big loop, clockwise today.
Only 2 in oregon today. A few of our PAX are traveling this week.
CoT
BoM.
As always it was an honor and pleasure to lead.
Aye!
OG Hill Run
Pax:
Coconut
Fossil
Spaulding – Q
We ran over to the overlook access past fort megs. We ran the hill 6 times and ran back around to a total of 6 miles.
PAX: 4 Total – 7/20/23
Ponzi
Everest
Jimmy Hart (6)
Tenpin (Q)
· Start with warm-up: 1 lap around library, then 1 lap in between each round of exercise, but after hold Knalp (backward Plank) until all PAX finish exercises.
O Randomness
• 21s – SSH, 5 count out loud, 16 silent, penalty of 10 Burpees after Q sabotage
• 4 x 4s – Burpees with 4 Merkins and 4 MCs, 10X
• Aiken Legs – 20 each: Bobby Hurleys, Step Ups (curb), Lunges, Split Jacks, Imperial Walkers
• Alarm Clock, 25X
• Air Wings (in sync) – 20 each: Forward Arm Circles, then Backwards, then Seal Claps, then Overhead Claps, then Air Presses, and 5 second hold in between each
• ABCs – Spell full alphabet, all capital letters, while on your 6 and legs off the ground
• Curb Crawl – Bear Crawl across parking lot, 1 Merkin, then Crawl Bear back and 1 Merkin
• Bolt 45s – 15 Halfway down Squats, then 15 Squats from Halfway to full down, then 15 Full Squats
• Bataan Death March – Line up for Mosey around library. Last person does 5 Burpees while PAX begins Mosey. After completing burpees, run to catch the group and tap the last guy who then drops for 5 burpees, then runs to catch the group. Repeat until all PAX complete burpees, or until the Q calls it.
· Count-O-Rama and Name-O-Rama
· Announcements
· COT / Prayers and Intentions
Friday Frenzy
F3 Men: Dora, Bob Ross, & Colson (Q)
1/2 mile run
Suicide Ladder workout: complete the ladder run after each station (up the ladder); Always end at the start of the ladder (merkins ). Each exercise is compounded (I.e. merkins, BBC, finish ladder then repeat and add – merkins, BBC, squats finish ladder, etc.)
Stations-
-Merkins
-Big Boy Crunches
-Squats
-Burpees
-American Hammers
(Optional: complete the full suicide ladder cycle for a second round )
End: 1 mile run
COT
7/21 – Rabbit Hole
Q – Viper
Doubtfire
Echo
Party On
Callahan
Sven
Guardian
Organic
Sprinkles McFlurry
Waldo
Huckleberry
Mercy
Punxsutawney Phil
Raible
Clifford The Big Red Dog
Jimmy Hart
Hurricane
Snake Bite
Lonzo
Fat Amy
Irish Hoss
Mr. Anderson
Gold Wing
Re-Load
Took to the friendly skies by climbing the hill after performing 5 exercises, each for a minute. Did a total of 4 rounds.
7/20 – The Armory
PAX
Q – Sven
Fat Amy
Re-Load
Pooh Bear
Party On
Echo
Mr. Anderson
Irish Hoss
Daisy
Jimmy Hart
Hurricane – FNG (Jimmy Hart EH)
We repped out a full body work out to the greatest hits of Queen!
AMRAP in 3 minute window per song
Another One Bites the Dust – side straddle hops with burpees on “dust”
We Are the Champions – 30 sec plank followed by 20 superman flexes
I Want to Break Free – Alternating side squats and lunges
Under Pressure – 20 Big Boy Situps / 20 AMerican Hammer / 20 Flutter Kicks
Don’t Stop Me Now – 30 x alternating shoulder taps and buddy alligator merkin walks
Radio Ga-Ga – Crab with with No Hand Getups and Side straddle hops
Crazy Little Thing Called Love – 5 Sumo Jump Squats / 20 Gorilla Humpers
Fat-Bottomed Girls – 10 Fire Hydrants / 10 One- Legged Pushups / 10 Stripper Squats
We Will Rock You – 10x Knerkin / 50m Run
Killer Queen – 10x Breakdancers / 10x Hip Thrusters
Bicycle Race – 20x Freddie Mercurys / 20x Imperial Walkers
Somebody to Love – Parking lot lap runs with fireman buddy carries
Prayer concerns shared and CoT
F3 The Fortress
7/22/23 6:30 am
1 & 6
PAX:
Spaulding
Guardian
Van Gogh
Lego
Geppetto
Deliverance
Hannibal
Raven
Channel
Flo
Casper
Fender Bender
Radio
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
7 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
3 exercises at each location
Location 1: 20-Merkins/25-Mt. Climbers (2 is 1)/30-Pickle Pounders
Location 2: 20-Lt. Dan’s (2 is 1)/25-Imperial Walkers (2 is 1)/30-Lunges (2 is 1)
Location 3: 20-BBSU/25-American Hammers (2 is 1)/30-LBC’s
Location 4: 20-Bear Squats/25-Shoulder Plank Jacks (2 is 1)/30-Diamond Merkins
Location 5: 20-Burpees/25-Ninja Squats (2 is 1)/30-Squat Jumps
Location 6: 20-Bicycles (2 is 1)/25-Hello Dollies/30-Leg Raises
After completion of each location, run the perimeter of the parking lot (3 lighted cones). Upon returning to your just completed location, continue to run to center and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
Suicides
COT: 6th was Hannibal
Pax: Irish Hoss, Runt, Echo, Re-Load, Meatloaf, Mercy, Fat Amy, Footloose, Buttercup, Viper, Snake Bite, Jimmy Hart, Waldo, Party-On, Woodstock
QiC Woodstock
Competition
Rounds completed.
Round 1 – 3:00
Partner 1 – run around the theater
Partner 2 – 25 HR Merkins.
Switch; BUT – cannot switch until merkins are complete and run is complete.
3 points if both finish run and merkins, 1 point for making it to the switch.
Round 2 – 25 absolutions (3:00)
Round 3 – 50 jump squats (3:30)
Round 4 – 35 BBSU – Growruck style (3:15)
Round 5 – 50 monkey humpers (3:15)
Second part: DORA (run will be down to island and back)
100 Mike Tyson
200 LT Dans
300 flutter kicks
First 2 groups to finish get 3 points, then anyone done with Lt Dans gets 2 and done with MT get 1
Third part – move the cones. Each group will have 5 cones. Partner 1 will do 10 burpees, then run 1 cone to other side and hold plank. Partner 2 will hold plank.
Partner 2 will do 10 burpees, run the next cone to the other side, then both will bear crawl back.
Keep repeating until all cones are moved across the field. To move the last cone, both do 10 burpees and run.
Restart from the opposite way.
Scores:
Reload/Mercy – 23
Fat Amy/Footloose – 23
Meatloaf/Waldo – 21
Echo/ Party on- 20 (may have been echo/Jimmy Hart)
Viper/Snake Bite – 19
Runt/Irish Hoss – 19
Buttercup/Jimmy Hart – 17 (may have been buttercup/party on)
A little competition brings out the best in all of us. “If you want to get faster, run with faster men”
CoT.
Ghost Town
Pax: Armstrong, Go Fish, Deliverance (Q)
Warm up: Side Straddle Hop, Chain Breaker
Workout (with Tabata timer)
3 Rounds of each set of exercises
Round 1 60 seconds each exercise, 30 seconds of recovery
Round 2 45 seconds each exercise, 30 seconds of recovery
Round 3 30 seconds each exercise, 30 seconds of recovery, on to next set.
Set 1 (Muricans, Block Curls, Mike Tyson’s, Block Presses)
Set 2 (Seal Jack, Block Squat, Skaters, Block Toe Taps)
Set 3 (LBC, Bicycle, Flutter Kick, Hello Dollie)
Prayers of thanksgiving for Luke’s continued recovery.
PAX:
Guardian
Hawk
Madden
Re Load
Venom
Bourbon
Sven
Rudy
Woodstock
Buttercup
Spaulding
Skeeter
Mercy
Hannibal
Radio
Tagalong
Joystick
Callahan
Peach
Lego
VanGogh (Q)
Workout:
Swampball!
Good guys won 5-1 🤪
COT
6- Reload
Always fun to play!
Ruck roh ruck BB
Echo
Viper
Snake bite (2.0)
Fat Amy
Re-load
Jimmy Hart
Runt
Buttercup
Party-on (fill in Q)
PAX:
Meatloaf
Cinnamons
Nope
Huckleberry
Landslide
Irish Hoss
Footloose
Fat Amy (Q)
Today we started IPC 2023 Conditioning!
Rerun of IPC 2021 Week 1 – Revenge of the Bunnies
Three Rounds for Time
Round 1
800m run
25 yard Murder Bunny
10 shoulder tap merkins
25 yard reverse Murder Bunny
20 blockees with a thruster
25 yard Murder Bunny
10 Shoulder tap merkins
25 yard reverse Murder Bunny
Round 2
800m run
25 yard Murder Bunny
10 shoulder tap merkins
25 yard reverse Murder Bunny
20 horizontal Burpee block jump over
25 yard Murder Bunny
10 Shoulder tap merkins
25 yard reverse Murder Bunny
Round 3
800m run
25 yard Murder Bunny
10 shoulder tap merkins
25 yard reverse Murder Bunny
20 vertical burpee block jump over
25 yard Murder Bunny
10 Shoulder tap merkins
25 yard reverse Murder Bunny
COT – We found out we have some areas to work on before September…
Monday Murphday
F3 Men: Besse (Q), Colson, Dora
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
COT
We timed the Murph for PRs. We all finished in under or around 48 minutes.
Leadership Ruck:
Discussed Vision and Big Hairy Audacious Goals. Now that GTE is over, what is next? What are we trained to do? How do we take that into our communities and lead?
PAX:
Geppetto
Raven
Deliverance
Malware
LEGO
Flo
Van Gogh
Valiant
Guardian
Casper (Q)
July 25 – Mix-Tape Murph
Dress for the 80s (Decade not Temperature)
PAX:
GMO
Rudy
Meatloaf (hate)
Sven
Buttercup
Irish Hoss (the 6)
Sprinkles McFlurry
Lonzo
Doubtfire (respect)
Echo (echo echo echo)
VQ – Jimmy Hart
80s mixtape music was played
The Murph was completed
Ended in a CoT and ready to PTDiTF
PAX:
Flo
Huckleberry
Guardian
VanGogh (Q)
We rucked over the bridge, down the path heading towards library, to Maumee library and back
Backblast 7/25/23 The Commons
PAX:
Q – Lonzo
Cinnamons
Nope
Ponzi
Huckleberry
Ten Pin
Anchor
We warmed up with PAX choice favorite exercise. Then we had a dash to find the 2 weinke’s I had and pick one out in 40 seconds. Huck got to it first and chose the beatdown. So, it wasn’t my fault what was on it. 😜 Everyone said the other one would have been better, but I don’t know. I used the other workout as a way to con Anchor into doing his VQ next week. It’s already planned out. If you can make it out next week please do for his VQ.
COT
Ten Pin was the 6 and told us how his first time out was an easy Ruck so he came back out. After that it was beatdowns with blocks and he could barely move his arms, and he is still coming out to push himself. Prayers for Cobra Commander and all those in need. It was a great night to be out in the gloom.? It was also an Honor to lead.
PAX:
Irish Hoss
Huckleberry
Guardian
Ten pin
Echo
Meatloaf
Hannigan
Manchester
Lego
VanGogh (Q)
Warmup:
Motivators
Workout:
Station 1
30 squats
30 lunges (1 is 1)
30 speed skaters (2 is 1)
30 monkey jumpers
Station 2
Run to cone
Shuffle to next cone
Run to cone
Shuffle to cone
Repeat 3X
Station 3
10 get ups
10 surfer get ups
30 speed skaters (1 is 1)
10 get ups
10 surfer get ups
Station 4
Run backwards to cone
Karaoke to next cone
Run backwards to cone
Karaoke to next cone
Repeat 3 X
Station 5
Suicide full length of court. Cones at the end of each court
Finish with 4 sprints and 2 backwards runs
COT
6: Meatloaf
HIIT DOMINOES BB
Welcome
Mission
Principles
Pax
Screen Time
Smuckers
Flo (Q)
Warm up
SSH
Windmills
Arm Circles
Tabata style HIIT Workout
40sec exercise 20sec rest
Exercises chosen by random domino tile
Cooldown mosey
COT
NOR
Thoughts and Prayers
You v You Challenge: Goals and PRs Check
Pax: Dora, Treebeard, Vessel, Colson
We tracked PR for merkins, BBCs, pull ups, 1 mile run, and time to do 25 burpees
https://docs.google.com/spreadsheets/d/1rujUUQB2j-2Jz3e3yImRuLLaNhPzmYya9l4QnG7ipgc/edit?usp=drivesdk
PAX:
Scoober
Jimmy Hart
Hurricane
Footloose
Romano
Viper
Lyman
Cinnamons
Woodstock
Reload
Hannibal
Dr. Banana
Radio
Buttercup
Rudy
Slingshot
Fat Amy (Q)
We Swampball’d out
Only 2 minor injuries, one requiring the ref to sub in
COT:
Viper was 6
Prayers for Jimmy Hart safe travels and Kent due to fall injury
Saving Private Ryan
GMO
Slingshot (FNG David Hammack)
Pooh Bear
Road Rage
Sprinkle McFlurry
Echo
Vespa
Slider
Manchester
Rabel
CTBRD
Waldo
Q: Doubtfire
On this day, 25 years ago, the blockbuster movie, saving Private Ryan hit the Silver Screen.
To honor one of YHC favorite films. We performed a beatdown to commemorate the film.
Four groups of three assembled at the Shovel flag the Q instructed two of the PAX to perform a designated number of reps of one exercise, while the third member immediately took off for veterans Park, where the solo pax had to begin working on a predetermined number of reps of a different exercise. Once the two pax were through with their reps, they had to rifle carry their cinderblock to veterans park (~70 yards) to assist the solo pax (Private Ryan.) in completing all of his reps, the following exercises were assigned.
Burpee’s
Box jumps
Lieutenant Dan’s
Big boy sit ups
Merkins
Absolutions
Never surrender’s
Captain Thors
COT
Ponzi creation @ La Biblioteca 7/27/2023
Pax: Ponzi(Q), Huckleberry
Mission and Core Principles
Ruck @ sidecut park 2.575 miles
COT
7/27 – The Armory
PAX
Q – Sven
Meatloaf
Re-Load
FNG – Alimony
FNG – Samwise
FNG – Hoosker Doo
Waldo
Slingshot
GMO
Echo
Doubtfire
Sprinkles McFlurry
Pooh Bear
Peach
We crushed some block work in a descending ladder (10/8/6/4/2/4/6/8/10)
while enjoying some popular, recognizable movie theme songs.
Exercises:
Overhead Cindy Presses
Cindy Curls
“Around the World”s
Bent over rows
Cindy Push-ups
Cindy Kettle Bell Swings
Every Set ended with a parking lot lap run!
Added work and disruption: “Movie Buff”
Every time a new movie theme began to play, the group would shout out guesses to the correct film, and the total number of seconds that it took to guess the correct film was the number of Man-makers (Cindy Burpees) the group did. (Minimum 1, maximum 5) Shoutout to PAX – several were guessed in less than 3 seconds.
Names given for FNGs
Prayer concerns shared and CoT
Double Down Friday
The Pit – Kingsbury Park
Workout:
1 mile run
14 Overhead coupon press & squat
14 alligator merkins & burpee
14 BBC & American hammer w/coupon
14 lunges & coupon curls
14 mountain climbers
(Both exercises are done together, 10 seconds between each round)
– repeat cycle, 2 minute break between cycle
End with 1 mile run
COT
Welcome
F3 Mission & Core Principles
PAX:
Footloose
Lyman (QIC)
The Thang:
Tabata timer set for
1 min work
15 sec rest
2 min work
15 sec rest
3 min work
15 sec rest
Cycled through five different exercises following the 1-2-3 minute work sets.
Squats
Curls
Mountain climbers
Overhead Presses (changed to Tricep Dips)
Flutterkicks
Countorama
Name-o-rama
Footloose was the Six
Announcements
Ended in Prayer.
Pleasure to lead today!
Lyman
Fallout Boy Ruck
Pax: Armstrong, Deliverance, Fallout Boy (Q)
Rucked the loop.
Prayers of thanksgiving for Luke’s continued recovery.
Meatloaf – Q
Cobra Commander – CoQ (DR)
Stark
Van Gogh
Callahan
Doubtfire
Flo
Tupac (DR)
GMO
Lego
Isosceles
Manchester
Coconut
Cinnamons
Hannibal
Peach
Landslide
Jo Boo (?) – DRFNG to Van Gogh
-Partner work
-various exercises at either 100 or 200 reps
-partner runs to opposite end of parking lot and does three burpees while other partner stays to do reps
Merkins
Squats
Dry Docks
LBCs
Lunges
Freddie Mercuries
Mike Tyson’s
Speed Skaters
American Hammers
Flutter Kicks
With extra time we did 4 – 50 yards sprints
Coincidentally, Cobra Commander was our Six to deliver a powerful message as he has made a recovery from GTE.
CC, we are so grateful and humbled to know you and have you in our brotherhood. God is clearly working in you and through, the Holy Spirit radiates through you – thank you for being an example of how to exemplify Christ daily.
CC, love you and Black Swamp, know that BS has an incredible culture. Always good to come back home.
Down The Rabbit Hole
Mission Statement
Five Core Principles
72 degrees and muggy was ideal for this beatdown. Lots of Swamp Stains left behind.
Pax:
Rabil
Manchester
Gold Wing
Reload
Guardian
Huckelberry
Fat Amy
Callahan
GMO
Cinnamons
Echo
Organic
Creeper
Irish Hoss
CTBRD
Doubtfire (Q)
We began with a mosey to the base of the hill stopping off at 4 illuminated cones to perform each of the following separated by a 200 m run:
10 jump squats
20 American hammers 2:1
30 Bonnie Blair
40 Plank Jacks
11’s in the grassy knoll: BBSU and Merkins
Ascend the stairs in alphabetical order.
At the top we performed 15 burpees in cadence.
We were going to skip the Rabbit Hole until Echo said, “What’s the Rabbit Hole”?! LOL
So, we voted and the super-majority 2/3 😉 said they wanted to go down the hole. So, we did!
From there we moseyed to the low wall at the water and did 30 box jumps. Continuing our mosey we did 5 Red Devil Burpees, which is actually 35 burpees! Last stop was 20 LBC near the shovel flag.
Finally, we circled up and did 10 Lt. Dans in cadence.
Ended in our COT with Huck as The Six.
Pax:
Runt
Wipers
Mercy
Huckleberry
Rudy
Echo
Fat Amy (Q)
Christmas in July
Warm-up:
Jog around parking lot
7 Ct motivators
Sang 12 Days of F3 – did an exercise per day – in the format of the 12 days of Christmas song
Broke into 2 teams –
Round 1: teams race to far light post. 1 person push sled with a Cindy on it. Rest of team pushes their Cindy on the ground to the finish line. Can go back and pick up 6.
EMOM timer – every minute stop in place and do 3 burpees
Round 2: same rules as first round, going back to start
We were gassed.
Round 3: carry Cindy to light post, do 10 OHBP, return to start line and do 10 block curls. That’s 1 point. Do route continuous for 6 minutes. If your block touches the ground, minus 1 point. Team with the highest cumulative pts wins.
COT – Runt was the 6 – ready to step up and lead in F3 where needed
Q: Callahan
PAX:
Spaulding
Fossil
Isosceles
Huckleberry
Hannibal
Irish
Stark
Guardian
Hannigan
Callahan.
Intro
Mission
5 Principles
Workout
Run into downtown pburg and back.
PAX
One Man Band
Spaulding
Fossil
Stark
Isosceles
Monday Murphday
F3: Southie, Besse, Dora, Colson (Q)
BB:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
*weight vest optional*
End – COT
7/31/23 0530-0615
Gauntlet – Parking Lot Party
Pax:
Lego
Venom
Peach
Callahan
Tupac
Huffy
Beaker
Huckleberry
Irish Hoss
Van Gogh
Oil Change
Guardian (Q)
Warm up: SSH x31, little baby arm circles (forward x16 backward x15), hold Al Gore for a 31 count around the circle
The Thang:
We did 11’s. With lights set up 31 yds apart, one end featured a Cindy (or equal coupon) while the other end was a variety of exercises. Complete 10 reps on one end, run to the other end for one rep, then 9/2, 8/3 and so on. Sets were as follows:
1. Curls/squats
2. Overhead raise w/ a press/flutter kicks (4ct)
3. Bent over rows/Imperial Walkers (2:1)
4. Man Makers/Skaters (2:1)
With a few minutes to go in the workout, 4 Pax picked a random exercise to do in which we did 7 reps then sprinted to the other lights ie: today’s date of 7/31.
1. J Lo’s x7, sprint 31 yds
2. American Hammers (4ct) x7, sprint 31 yds
3. Mike Tysons x7, sprint 31 yds
4. Air presses x7, sprint 31 yds
COR
NOR
6- Tupac (excellent job)
COT for announcements and ending in prayer
Great morning in the gloom!
Pax: Hurricane, Meatloaf, Rudy, Coconut, Woodstock
QiC Woodstock
IPC training.
This one humbled me when we first did it a couple years ago, and humbled me again today. Slight modifications to fit time
1 Lap (2 Rx)
100 Merkins
1 Lap
90 Squats
1 Lap
80 Merkins
1 Lap 70 squats
Keep repeating until 10 Squats, then run a lap (2 Rx)
Added a 4 minute timer for each round to keep everyone moving instead of getting stuck at one rung.
Nice work men!
Sorry Weasel Shaker! See below
Hurricane
Coconut
Rudy
Meatloaf
Woodstock
7/31/2023
Q – Viper
Doubtfire
GMO
Slingshot
Samwise
Sven
Manchester
Re-Load
Clifford the Big Red Dog
Rabil
Waldo
Party-On
Organic
Echo
Sprinkles McFlurry
Jimmy Hart
6 – Manchester
Recreated the workout from 8/1/2022 to commemorate my F3 anniversary. Originally called “1981”, PAX broke up into pairs, one partner performing an exercise while the other ran 19 yds and back before switching. There were 19 exercises (nobody finished them all), with 81 reps of each exercise. Finished with a circle merkin to 19+81 (100), with any claps performed during the merkin counting as one additional (i.e performing a merkins and clapping on the push-up counted as 2).
Maybe someday the PAX will check their ego and realize that trying to do the clap actually slows everything down…
Ruck’in Around with some local History Trivia
PAX(5):
Guardian, Geppetto, Huckleberry, Raven & me (Huffy)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts :
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Ruck:
We went for 2.65 miles with PT and Trivia Stops.
1st Non-Indigenous Fort in the Ohio Territory was Fort Miami Established by the French Governor to Canada in 1680
1795 – As a result of the French and Indian War, the Treaty of Greensville (with the Ottawa Indian Tribe) gave the US the Twelve Mile Square Reservation with Fort Miami at the center. The 12 mile square encompassed modern Downtown Perrysburg, along with parts of Maumee and Toledo.
War of 1812 – Resulted in the building of Fort Meigs by General William Henry Harrison in February 1813. At the time Fort Meigs was the largest wood fort in North America. Post war the Orleans settlement was started at the foot of the Fort Meigs hill.
Perrysburg was established in 1816, named for Commander Oliver Hazzard Perry.
William Henry Harrison became our 9th President. He died 32 days after he took office from pneumonia.
Closed in the COT. Geppetto was the 6.
Backblast for Lower Necropolis run on 8/1/23
PAX
Isoceles
Nitrous
Fossil
One Man Band
Tarnished
Coconut (Q)
Cadence work run
1- establish baseline stride-length and cadence during ‘warm up’ phase of the run. (1/4 mile from dixie bridge to orleans park), jog to the wall for main THANG
2- set 170 cadence on metronome and run laps up the ramp, across the top, down the stairs attempting to maintain the turnover rate on the speaker. (3-5 laps)
–speaker was too quiet. I didn’t check this before hand. oops.
3-reverse route to run up stairs then down ramp at the same 170 cadence (2-3 laps)
4-skipping drills along the trail to hood park
5-cool-down jog back to the Necropolis, again checking stride length and cadence on the same 1/4 mile stretch. found that stride had increased a little (warmed up and loose) and cadence had increased a little bit. So overall pace was a good bit faster (1 min/mile)
COT-Iso 6.
Honored to lead and have fun with 5 willing and eager gents today!
Football Tuesday @ Commons 08/01/2023
Pax: Ponzi(Q), Huckleberry, Phat Thor+2.0, Everest, Ten Pin, Thai Guy, Anchor
Mission(Ponzi)
Core Principles(Anchor)
Warmups: WIndmills and Motivators
Pax throw the marked 1-8 football across the Commons to determine the exercise with 25 reps
Penalty if the ball hits the ground – 10 Burpees
Run
COT
Game of Chance
Pax: Armstrong, Go Fish, Raven, Deliverance (Q)
slightly modified a Huckleberry workout for the Oregon Pax.
Used a 6 sided die to have pax select one of six workout cones.
After completing the cone, run a loop and then go roll again.
Each cone has 3 exercises, with reps of 20, 25, and 30.
1 = Nolan Ryans, Mtn Climber (2:1), Muricans
2 = Lieutenant Dans, Imperial Walkers (2:1), Skaters (2:1)
3 = Sit Ups, American Hammers (2:1), Flutter Kicks (2:1)
4 = Diamond Muricans, Plank Jack Shoulder Taps (2:1), Bear Squats
5 = Burpees, Ninja Squat, Squat Jumps
6 = Hello Dollies, Bicycles (2:1), LBC’s
Prayers of gratitude and praise for Luke’s continued recovery.
Backblast: Dora, Besse, Treebeard, Colson, and Southie:
30 Don Quixotes for warmup
Ruck across the rivers
30 Treebeard squats with packs and weights
Close with COT
DATE: 8/2/23
TITLE: Buzz
Warm up:
none
Beatdown Explanation:
Explained how to play the game BUZZ. Explained the rules to the rounds and the exercises.
THE THANG:
Used a 5 minute timer and switched exercises every 5 minutes. Played 6 games in all.
COOL DOWN:
OYO
– Michael Phelps
– Potato Pickers
5-count Motivator
COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Guardian
Peach
Oil Change
Nitros
Huckelberry
Irish Hoss
Zebra
Fossil
Venom
Coconut
Patch
FNG – Alright, Alright, Alright (eh’ed by the Perrysburg community Facebook page?)
Tarnished
Soda Pop
Phat Thor
Tupac
bongo
Fat Amy
Mercy
skeeter
Stark
Jimmy Hart
Hurricane
Jimmy Dean
Lonzo
Buttercup
Beaker
Romano
Gas Man
Samwise
Diesel (FNG, Jimmy Hart)
Cinnamons
Rudy
GMO
Slingshot
Meatloaf
Woodstock
QiC Woodstock
Swamp Ball – due to turnout, we switched to a “3 minutes of fury” style game. 3 teams, 2 on the field, 3:15 on the clock. Winner stays on (at least for 2 games).
Id say it was a successful change!
Pax:
Gulliver
Waldo
Footloose
Sprinkles McFlurry
Phat Thor
Rudy
Mercy
Lonzo
Jimmy Hart
Party On
Meatloaf
Echo
Viper
Irish Hoss
Doubtfire
Scooter
Kenny G
Silver Surfer
Fat Amy
Super Villain (VQ)
We attempted the Murph, completed in sets of your choice
1 mile run
100 pull ups
200 Merkins
300 squats
1 mile run
COT
Great job Super Villain – aka Flex Hard – at 8 years old with his VQ
Beatdown at the Yard –
PAX(5): Smucker’s, Screen Time, Raven, Flo, & me….Huffy(Q)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
We went into a brief demo run then got to work:
The Beatdown – We broke up into 2 teams. Each team would draw a ball. The ball would have a station # and a task letter. If you drew 2B you and your partner would do sprints at Station 2. Each team would put the ball they drew into their team bucket.
Station #1
A Spider Merkins – 25 Each
B Pivot Jump Shots – 25 Each
C Jump Squat Calf Raises – 25 Each
Station #2
A 50 Yard Carioca Run 1 Round Trip
B 50 Yard Sprints 1 Round Trip
C 25 Yard – Push’in Huffy’s Hooptie 1 Round Trip
Station #3
A Kettle Bell Swings – 25 Each
B Curls – 25 Each
C Man Makers – 10 Each
We closed in the Circle of Trust. Screen Time was the designated 6. Awesome job getting active and pushing yourself to the limits. We closed in stronge prayer. I was brought to F3 by God and I am extremely Blessed by Him!!
Beatdown Name: Wakand Rope Work
Date: 8.3.23
Location: Wakanda (Maumee HS)
QIC: Gulliver
PAX:
Phat Thor
Lonzo
Gulliver
Welcome
F3 Mission and Core Principles
Disclaimer
A gorgeous morning in the gloom. There are 50 official days of summer left and I am enjoying every last warm gloomy morning with F3 I can!
Warmup
Mosey around safety city and then hang on the monkey bars until the last man (Lonzo today) is standing and mosey back to the starting point.
The Thang
Attached to almost 500 feet of rope in order to cross the field was a 60LB sandbag. One pax would pull the bag to the middle of Wakanda while the others did an exercise. Then we moseyed around to the side and did jump rope (or side straddle hops if you didn’t have one) until one of us failed. This worked out because the man doing SSH’s was the one pulling next. No exercise on the other side so we moseyed back to the rope starting area. Pax not pulling varied exercises between legs and abs with squats, calf raises, box cutters, flutter kicks, Lieutenant Dan’s, & lunges. Each man got to pull the bag the full distance but we switched back to half field after. After the last lap Lonzo and Thor rifle carried their Cindy’s to the sandbag and I carried the bag back, we started count-o-rama and closed for the morning.
Count-o-Rama
Name-o-Rama
The Six (Phat Thor)
Announcements
Prayer
8/3/23
La Biblioteca: Donde está?
QIC: Phat Thor
Pax:
Ponzi
Huckleberry
Slingshot
Jimmy Hart
Sodapop
Footloose
Lonzo
All welcomes and intros given
Warmups: chain breaker, windmills, side straddle hops, mosey
The work: a shuttle run style workout
Round 1: 5 BBS every time you come back to the base cone. Run to the different cones and do 4/8/12 reps of Burpees. Coming back to the base cone in between
Round 2: monkey Humpers and dry socks
Round 3: American hammers and lt dans
Ended with 20 flutter kicks and a circle merkin to 60.
Cot:
6- slingshot, really great guy! And great six
Prayers: for beginning of school year
Cinnamons – Q
Waldo
Mittens
Mercy
klepto
punxsutawney phil
Callahan
GMO
Fat Amy
Patch Adams
Huckelberry
Alright Alright Alright
Guardian
Leia
Stark
Lonzo
Mr. Anderson
Fat Thor
Shake and Bake
Party On
Doubtfire
Echo
Sprinkles Mcflurry
Rudy
We did windmills to warm up, a count-o-rama, and 5 Kraken burpees to get ready for more burpees.
We then ran to the hill and then proceeded to go up the hill do burpees, go down the hill and do burpees and then we just basically repeated that format till time was up. It was a fantastic morning!
We finished with a COT and the day was punched in the face!
Pax: Besse (Q), Dora, Colson
Location: The Pit
The Thang: Let Freedom Ring
We started by pushing Dora’s truck with the coupons in the back over to the water plant. Then we did AMRAP intervals of coupon curls, merkins, BBCs, overhead coupon press, coupon skull crushers, coupon lat pullovers, American hammers with coupons, and around the worlds with coupons. Between each AMRAP, we ran the water plant stairs.
We did a circle of trust at 6 when Colson had to leave.
Leadership Ruck – Civic Duties, Rights , and Responsibilities
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
PAX: Radio, Bourbon, Lego, Guardian, Valiant, Fat Thor, Madden, Tarnish, and me (Huffy)
We discussed Civic Duty, Civic Rights, and Civic Responsibility along with the issues on next Tuesday’s vote. It was strong discussion, yet respectful! Just what you would expect from the F3 PAX. Somehow we ended up on Civic Drive – Totally unplanned!!
We closed in the COT where Valiant was the 6.
As always, it was a God given Blessing to Lead you men!!
Date: 8/5/23
Rucked to the Crown building and back
PAX:
Footloose – Q
Echo
Party On
Woodstock
Huckleberry
Buttercup
Five Below
Paratrooper
Waldo
Cinnamons
Jimmy Heart
Rudy
Chubs
Runt
DATE: ______
TITLE: Buzz
Warm up:
none
Beatdown Explanation:
Explained how to play the game BUZZ. Explained the rules to the rounds and the exercises.
THE THANG:
Used a timer and switched exercises every 2:30 – 5 minutes. Played 11 games in all.
COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Rudy
Buttercup
Waldo
Irish Hoss
Paratrooper
One man band
Thai guy
Huckleberry
Woodstock
Five Below
Chubs
Echo
Party on
Cinnamons
Jimmy Heart
Runt
3 mile ruck with leadership quote discussion. Raven and Armstrong
08/07/2023 Backblast: Colson and Southie did the Murph. Ended with COT.
8/7/23 Camelot
Arms-a-lot “ Give it a Tri
Warm up:
-Windmill IC
-Chain Breakers IC
-Mosey around the Block
The Thang
11’s
Round 1
First Movement: Skull Crushers w block
Second Movement: Dips on Bench
Round 2
First Movement: Diamond Merkins
Second Movement: Olympic Dips
Round 3
First Movement: Close Grip Block Press
Second Movement: Plank up/downs(alternate sides 2:1)
40 Overhead Block Extensions OYO
45 Diamond Merkins Circle Merk for Irish Hoss 45th Birthday
COT
Countarama
Name O Rama
6- Irish Hoss
Announcement
Prayer Intenions
End Prayer
Pax –
Re-Load
Waldo
Buttercup
GMO- Q
Echo
Viper
Snakebite
Jimmy Hart
Sprinkles McFlurry
Manchester
Doubtfire
Irish Hoss -6
Patch Adams
Slingshot
Diesel
Organic
BackBlast for ‘god of war’ aka MARS at the Foundry on 8/7/2023
PAX:
Woodstock
Meatloaf
Gulliver
Cinnamons
Party On
Mittens
Rudy
Coconut (Q)
THANG:
Gloomy and 62 degrees at 0530 as we assembled on the track.
Mission statement and core principles, disclaimer
Warm-O-Rama with SSH and Potato pickers IC
This workout is designed as an IPC-like burner. to be completed for time:
1600m run
5 rounds of MARS.
MARS =
10 Manmakers
10 American Hammers (with block, 1 is 1)
10 Rows
10 Squrls
800m run
5 rounds of MARS
400m run.
The PAX got some great hard work in, no matter how far through the progression they got. Definitely a punch-the-week-in-the-face kind of start to Monday morning.
COT with AAR from the workout. Woody’s great suggestion to split the 2nd half into 3 and 2 rounds of MARS surrounding the 400. Next time. Yes, there will definitely be a next time.
Vikings Revenge at the Nest – Another Huffy Production
PAX(3): Armstrong, Fallout Boy & me….Huffy(Q)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
We warmed up then got to work:
The Beatdown – We went with 1 team of 3, we would draw a ball. The ball would have a station # and a task letter. If you drew 2B you and your partner would do sprints at Station 2. Each team would put the ball they drew into their team bucket.
Station #1
A Spider Merkins – 25 Each
B Pivot Jump Shots – 25 Each
C Jump Squat Calf Raises – 25 Each
Station #2
A 50 Yard Carioca Run 1 Round Trip
B 50 Yard Sprints 1 Round Trip
C 25 Yard – Push’in Huffy’s Hooptie 1 Round Trip
Station #3
A Kettle Bell Swings – 25 Each
B Curls – 25 Each
C Man Makers – 10 Each
We closed in the Circle of Trust. Armstrong was the appointed 6. I wanted to say how blessed we are to be out here in the groom getting work done!! Love coming back to my childhood roots!! As always, I am humbled and honors to be able to lead the men of F3!!!!!!!
Name: The Murph at the Gauntlet
Date: 8/7/23
Location: Gauntlet
Q: Tarnished
PAX:
Casper
Phat Thor
Van Gogh
Soda Pop
Huckleberry – Double Respect
Lego
Whopper
Radio
Mercy
Workout: The Murph
CoT
Count-O-Rama
Name-O-Rama
6: Lego
Announcements, Prayers
BoM
PAX: Huckleberry, Guardian, Geppetto, Coconut, Hannibal, Alright Alright Alright, Tarnished
Q: Isosceles
Partnered up and did stations. One station was farmer carrying two buckets of chains up the steps. It sucked!
Beatdown Name: Spartan Murph
Date: 8.8.23
Location: Coronado (Keener Park)
QIC: Gulliver
PAX:
Viper
Vespa
Owen Gully FNG 13 (Mulch)
Shawn Gully FNG 42 (Zero Turn)
Shake and bake
Chicken Noodle
Cratchet
Bun yon
Sprinkles Mc Flurry
Jamie Moen FNG 47 (Arson)
Phat Thor
Re-Load
Lonzo
Rudy
Buttercup
Cinnamons
Meatloaf
Jimmy Hart
Scoober
Einstein
Layla Skywalker
GMO
Irish Hoss
Alright Alright Alright
Mittens
Echo
Mole
Footloose
Casper
Mercy
Gulliver
Welcome
F3 Mission and Core Principles
Disclaimer
31 men for the Murph today including THREE FNG’s. The pressure to name is real, but so is the question of if Cinnamons FNG’s counted today.
Warm up
Just showing up to a Murph is a warm up
The Thang
This workout itself was Michael Murphy’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout description.
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor
Count-o-Rama
Name-o-Rama
The Six (Chicken Noodle)
Announcements
Prayer
Coupon Ruck BB
Welcome
Mission
Principles
COR 10
Pax
Huckleberry
Huffy
Party On
Waldo
Geppetto
Van Gogh
Guardian
Madden
Tarnished
Flo (Q)
Rucked 2.5 miles with:
60lb barbell
60lb sandbag
Two 25lb kettlebells
16’ folded extension ladder
Tire
6 gallon water jug (4 gal water)
Rotated coupons every 2 minutes
Combined COT
NOR
Six was Coconut
Announcements
Prayer
Coupon Ruck BB
Welcome
Mission
Principles
COR 10
Pax
Huckleberry
Huffy
Party On
Waldo
Geppetto
Van Gogh
Guardian
Madden
Tarnished
Flo (Q)
Rucked 2.5 miles with:
60lb barbell
60lb sandbag
Two 25lb kettlebells
16’ folded extension ladder
Tire
6 gallon water jug (4 gal water)
Rotated coupons every 2 minutes
Combined COT
NOR
Six was Coconut
Announcements
Prayer
August 3, 2023 at The Armory
Q: Doubtfire
Pax:
Party On
Echo
Fat Amy
Stark
GMO
Clepto
Sprinkles McFlurry
Jimmy Hart
Rudy
Irish Hoss
Mr. Anderson
Organic
Cinnamons
Flo
One day after YHC’s 26th wedding anniversary, and two days after football and marching band practices began, I decided to pull together a little pre-season football conditioning for the pax.
We dedicated this beatdown to the Detroit Lions #1 draft pick and wearer of the number “26”, Jamiyer Gibbs.
First we started with the Mission Statement and Five Core Principles.
Then I took the pax to six locations around the AO where we performed specific tasks at each location and the pax were instructed to do each of the six stations with a new partner.
First stop: One pax rifle carries a 26 cubic meter squared rectangle doing one exercize per cone: murder bunny, harambe while partner does 26 merkins. First one done gets a break.
Second stop: Gazebo stairs up and down with cindy 4X repeato. other pax does box jumps on cindy.
Third stop: One pax double leg hop rail with cindy while partner runs through four cones and RR tracks.
Fourth stop: Upa and over the pic-a-nic tables. while partner does flutter kicks.
Fifth stop: 3 manmakers then hand off the rock to your partner then you run down and around the cone while he does his manmakers.
Last stop: 3 squat thrusters and end of 5 cones. Other guy runs a weave through the cones with cindy in rifle carry.
At the end we moseyed all around the AO and collected my gear. At each stop we did 26 of some exercise.
A pleasure to serve the men of Waterville.
Back to the Fortress
Q: Doubtfire
Pax:
Bourbon
Madden
Meatloaf
Lego
Fat Thor
Gepetto
Iso
Fossil
Callahan
Hannibal
Radio
Tarnished
Venom
Guardian
Huffy
This beatdown was a mash up of lacrosse and golf.
After the Mission Statement and Five core principles we simply counted off into two teams of 8 per team. We all moseyed to the first disc golf tee box we found and proceeded to play golf slinging a tennis ball from a lacrosse stick to the cage. Teams would mosey to the ball, wherever it ended up. They would perform ten reps of an assigned exercise. Each hole it changed. We completed 11 holes. teams kept a strict rotation of when each person threw. Made lines alphabetically.
The team getting their ball in the cage with fewer strokes held plank while the losing team did ten burpees apiece.
Holes were assigned the following exercises each hole:
Merkins
BBSU
Burpees
LBC
Fred Mercury
Hello Dolly
Absolutions
Bobby Hurleys
Bonnie Blairs
Some dudes understood physics better than others. The tennis ball is much lighter than a regular lax ball.
A pleasure to lead and a ton of fun. Twice this week I tricked guys in to working out.
Q by Anchor
Ponzi
Everest
Huckleberry
Bonds
Lonzo
Alright x3
Fat Thor
Thai Guy
Bourbon
Tenpin
Pyramid scheme
20 muricans, 20 squats, 20 big boy sit ups
Run a lap
19 muricans, 19 squats, 19 big boy sit ups
Run a lap
18 muricans, 18 squats, 18 big boy sit ups
Run a lap
…
Pax:
Romano
Stark
Bull
Gas Man
Skeeter
Bear
Footloose
Mercy
Lyman
Scoober
Situation
Dr Banner
Cinnamons
Jimmy Hart
Radio
Slingshot
GMO
Rudy
Bourbon
Buttercup
Paddle boat
Daniel Son
Woodstock
QiC Woodstock
#swampball
Keep making an impact.
PAX
Screen time
VanGogh (Q)
Station 1
20 Merkins
20 bent over rows
20 Carolina dry docks
20 mountain climbers 2 is 1
Run up to the top of hill and back – do 3 burpees at top
Station 2
20 squats
20 1 leg squats (10 each leg)
20 step ups
Run up to the top of hill and back – do 3 burpees at top
Station 3
20 American hammers (2 is 1)
20 bicycles (2 is 1)
20 box cutters
Run up to the top of hill and back – do 3 burpees at top
Repeato
Backblast – August 9, 2023
AO: Grantland – Rotary Park, Perrysburg, OH
PAX:
Geppetto (Q)
Casper
Huckleberry
Guardian
Madden
Soda Pop
Irish Hoss
Alright, Alright, Alright,
Fat Thor
Meatloaf
Coconut
Crawdad
Peach
Hannigan
Tarnished
Workout: Don’t Move!
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warm up in cadence: Arm Circles (OYO), 10xDaisy Pickers (IC), 10xChainbreakers (IC), 5xBurpees (IC)
Mosey to the end of Grantland parking lot and back.
The Thang:
Isometric hold exercises. YHC called an exercise, PAX held for 30 seconds, five second rest, hold for another 30 seconds. YHC called the next exercise, etc.
List of isometric holds: Wall Sit, Plank, Calf Raise, Side Plank – L and R, Al Gore, Glute Bridge, Static Lunge – L and R, Low Plank, Bulgarian Split Squat – L and R, Reverse Plank, Hollow Man, Superman
Time was called. Gather at the flag for:
Count o Rama – 15
Name o Rama
The Six – Guardian. Been in F3 for about a year. Keep coming back for the push and motivation. Has seen positive changes in him but has more acceleration to do. Likes bringing his 2.0 Madden so that he can be around HIM. Got his name because at his 1st workout he talked about being recently married and starting a blended family and that he likes the Cleveland Baseball Club.
Announcements: August 20th 3rd F opportunity at Mosaic. September 9th Convergence at Battlefield.
BOM w/prayer: Prayers for everyone going back to school. Prayers for caring as parents.
Spreadsheets from the Gloom: Great turnout at Grantland. Tried something a little different with the isometric exercises. Hope the PAX got something out of it. It was an honor to lead.
Isometric themed playlist:
Tenth Avenue Freeze Out – Bruce Springsteen
Freeze Frame – J Geils Band
Hold On – Wilson Phillips
Stay (Wasting Time) – Dave Matthews Band
Break My Stride – Matthew Wilder
Hold It Now, Hit It – Beastie Boys
Dare You To Move – Switchfoot
Wednesday F3 Workout
Location: Kingsbury Park
F3: Southie, Besse, Organic, Colson (volunteer Q)
Workout BB:
1 mile run
11s ratio – burpee 10: American hammers 1 with run in between until reaching final stage burpee 1: American hammers 10
*water break*
11s ratio – pull ups 10: BBC 1 until reaching final stage of pull ups 1:BBC 10
COT
The AMRAPory
Intro
Mission
5 Core Principles
Countarama
Warm-up
Arm circles forward IC 10
Arm Circles backward IC 10
Chain breaker IC 10
Windmill IC 10
Motivators 7 count
Squativators 5 count
Partner up – 1 partner does set while other rests for all AMRAPs
AMRAP #1
20 minutes
Goal is 10 rounds
100m run
15 squats
15 merkins
15 BBSU
100m run
AMRAP #2
4 minutes
2-4-6-8-10-12
Burpees
Captain thors
AMRAP #3
4 minute
2-4-6-8-10-12…
Get ups
Diamond merkins
COT
Countarama
Nameorama
6 – Radio
Announcements
Ended in prayer
Q – Re-Load
Manchester
GMO
Sprinkles McFlurry
Slingshot
Doubtfire
Lonzo
Buttercup
Radio
Rudy
Jimmy Hart
Sven
Mr Anderson
Patch Adams
Irish Hoss
Pearson Ruck
Pax: Armstrong, Fallout Boy, Pinto, Deliverance (Q)
Rucked over the overpass and back again, with some bonus PT: Overhead Ruck Press, Ruck Curl, Murican x 1 minute.
Prayers of thanksgiving for Luke’s continued recovery. He is feeling better to the point that he and Armstrong are embarking on a 30 day hard.
Beatdown Name: Rope or Nope, come find out!
Date: 8.10.23
Location: Wakanda (Maumee HS)
QIC: Gulliver
PAX:
Party on
Chubbs
Lyman
Meatloaf
Gulliver
Welcome
F3 Mission and Core Principles
Disclaimer
It was eerie showing up to Meatloaf’s empty car around 05:10, but he was just in the shadows putting in some extra pull-up work so he didn’t steal Casper’s name this time.
Warm up:
12 burpee’s IC
30 Side straddle hops IC
12 windmills IC
Mosey around the island
The Thang:
OF COURSE THERE WAS ROPE! I want my money’s worth of the many many feet of rope I have. Pax lined up arms length apart at the curb next to the end of the rope with their cindy and jump rope. 50ft of rope was tied to each end of a 120lb bag, the first Pax in line went to the end of rope (luck of the draw if you’re jogging to the pull or if it is with us at the curb) and pulls. When done pulling line up at the curb on the other side of the bag until everyone has moved through and continue doing the exercise until everyone is done (AMRAP no counting). Once through we switched exercises, but it was 1 per round in roughly the below order. 120lb’s at 50ft is a nice workout, but I wouldn’t recommend making the rope longer unless dropping to 60lb.
Hand release merkins
Leg raises
Took a break to mosey
Around the world with Cindy
Jungle-boi squats
Changed it up and I unhooked the rope and we drug the bag backwards instead (you know, for knee and quad health)
Jump rope
One more mosey, but on the last long side I challenged the PAX to run like the sad clown was chasing them
Personal AAR:
Adjusted as we went, but we did not move the Cindy’s from one side to the other and instead did all the cindy and jump rope work where we sat our stuff at the beginning (arms length apart)
Pro’s:
I received compliments on my beatdown and music so that’s a nice confidence boost and will push me to design more beatdowns like this. Lyman mentioned he enjoys beatdowns where there is time for mumblechatter, can’t promise that’ll be the case every time, but something to consider (adding a touch of 2nd F).
Con’s: I believe I was B+ territory for cadence work in the beginning, but my brain fogged the proper order for closing but did cover everything. Forgot to grab the picture until Lyman had left.
Solutions: Keep praciting cadence work and don’t let pivoting a workout throw me off. Keep working on the flow of being a Q, progress is progress and don’t beat myself up saying I should know this and have it down pat already. Ultimate solution is the simplest one…..KEEP SIGNING UP TO Q!
Count-o-Rama
Name-o-Rama
The Six (Party On)
Announcements
Prayer
08-10-2023 – Show Up, Do Work:
Date: 08/10/2023
Time: 6:30 – 7:15 PM
Location: la Biblioteca – Maumee Library
Q: Bourbon
PAX: 4 Total:
Huckleberry
Lonzo
Ten Pin
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
The Thang:
• Start with 21’s with a 5 Burpee penalty if we don’t finish in sync
o Lonzo decided to forget how to count (maybe on purpose) and caused us to repeat this exercise and penalties four times
Huckleberry was ready to count out loud for him by the fourth round
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o Complete a set of Motivators after each round.
Start with 10 to 1 after first round, then 9 to 1 after second round, etc.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it through four full rounds.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Lonzo.
• Announcements
• COT / Prayers and Intentions
Burp Back Mountain
Intro
5 Core Principles
Mission
Countarama (31 total) w/ 2 FNG
Mosey to hill for warm-up
10 Burpees
10 Merkins
10 BBSU
10 Alternating Shoulder Taps
Set #1:
Teams of 3
Person 1 started at top of hill, Person 2 and 3 at bottom.
On “go” Person 1 started with 30 merkins, Person 2 started with 10 burpees. Once Person 2 was done, they ran to top of hill and Person 3 started with their 10 burpees. Person 2 gave high five to Person 1, Person 1 ran down hill. Everyone stayed at their “post” until they got a high five from their teammate. While waiting, we rested or were in plank position. It was a constant rotation: 10 burpees at bottom, run up hill, 30 merkins.
4 Rounds per team, 2 uphill runs were backwards.
Set #2:
Person 1 started at top of hill to do 250 BBSUs. Person 2 and 3 did a combined 25 merkins and joined Person 1 at top of hill to get a combined 250 BBSUs.
Back at Rabbit Hole:
COT
Countarama (33)
Nameorama
6 – Stark
Named 2 FNG’s (Big Box and Ooof)
Announcements
Ended in Prayer
Q – Sprinkles McFlurry
Reload
Doubtfire
Rudy
Alright Alright Alright
Fat Thor
Stark
GMO
Callahan
Mercy
Bourbon
Guardian
Cinnamons
Buttercup
Mittens
Waldo
Manchester
Punxsutawney Phil
Lonzo
Sven
Creeper
Organic
Radio
Patch Adams
Huckelberry
Jimmy Hart
Irish Hoss
Echo
Mr. Anderson
Hannibal
Party On
FNG – Ooof
FNG – Big Box
Double Digits
Warm up: 1 mile run
Stations:
11 pull ups
22 Kettle ball swing
33 squats w/weight
44 merkins
55 BBC weights optional
* plank while you wait for others to finish
* Rotate station
* Water break after after all 5 stations complete
* Repeat workout (x1)
COT
F3 Men: Besse, Bob Ross, Colson (Q)
Double Digits
F3 Men: Besse, Bob Ross, Colson (Q)
Warm up: 1 mile run
Stations:
11 pull ups
22 Kettle ball swing
33 squats w/weight
44 merkins
55 BBC weights optional
* plank while you wait for others to finish
* Rotate station
* Water break after after all 5 stations complete
* Repeat workout (x1)
COT
Backblast for “Elevator” at the wall on 8/10/23
PAX:
Phat Thor
Soda Pop
Alright Alright Alright
Guardian
Tarnished
Crawdad
Flo
Huffy
Coconut (Q)
Intro: Mission and Core Principles
THANG: Straight into it
Motivator from 10
Burpee Block Jumpovers IC (10)
Block Jumpivator (consists of 3 stages: Jump-ups, left leg step-up, right leg step-up) from 10
Mosey to the ramp for 20 Aussie Merkins oyo
Merkivator (4 stages: chest to block, left side, right side, plank hold) From 5
Rifle carry cinderblock 1/2 way up the stairs to the landing
Maryivator (3 stages: flutters, gas pumps, dollys, all while holding block up) from 8
Rifle carry to the top of the stairs, circle up in the grass
Curl Pressivator (4 stages: Curl press, Press, Curl, rifle carry pos) from 7
Run a lap of the top park area
Squativator (4 stages: Squat, Low pulse, High pulse, Al Gore) from 10
Count-o-rama, Name-o-rama
Flo with an inspirational 6, admonishing the men to accelerate all 3 F’s.
Honored to lead today, and grateful to the PAX for playing along with some crazy new ideas.
PAX: Coconut, Spaulding, Fossil, and Soda Pop
Q: Isosceles
Ran over to Maumee and got 5.75 miles in.
Simple Ruck almost to the river and back
PAX: Echo, Footloose, Runt, Reload, Huckleberry, Doubtfire, Waldo
Q: Isosceles
PAX: Echo, Footloose, Runt, Reload, Huckleberry
Q: Isosceles
Did the “Track Practice” workout: 400m(x4) with 30 burpees, plank jack shoulder taps, Lt. Dans, and High knee (4:1) in between runs. Then 300m(x3) with 40 big boys, merkins, and speed skaters in between runs. 200m(x2) with 50 hello dollies and bonnies blairs in between runs. Lastly, 120 yards for broad jump burpees to finish! It was easy!
Leadership Ruck: 8/12/23
AO: The Fortress
QIC: Phat Thor
PAX:
Phat Thor
Coconut
Huffy
Flo
Valiant
Sodapop
Party On
Lego
Deliverance
Raven
Tupac
Mission, Principles and Disclaimer given
We touched a lot of what a SLT is and what it means to be a part of one. A Shared Leadership Team conspires to with virtuous leadership to influence a group to move toward advantage…that was a mouthful. We ended hitting the topic of mutual competence and the need for each individual in the team to be pushing themselves and taking care of each other.
Great morning discussion!
Foretress: 18 holes of disc golf 8/12/23
AO: The Fortress
QIC: Phat Thor
PAX:
Phat Thor
Coconut
Huffy
Venom
Sodapop
Party On
Lego
Deliverance
Raven
Tupac
Malware
Irish Hoss
Fossil
Mission, Principles and Disclaimer given
A nice Warm Up-
Chain Breakers, Windmills, SSH, Mosey
The work:
3 teams rotates who throws the disc. Each hole has a given exercise and each throw has 10 reps. The winner of the hole gets 5 burpees and a planks. the losers get 10 burpees. Ties are stupid and according to Raven “worse than kissing your sister” so everybody does 10 burpees.
Hole exercises:
Merkins
BBS
Hello Dollys
American Hammers
Imperial Walkers
Bonnie Blairs
Squats
Monkey Humpers
Dry Docks
Crunchy Frogs
Wrapped everything up with the COT and a good six by Fossil.
Date: 08/12/2023
Swampball Tournament @ FOD
Bourbon
Mercy
Slingshot
Stark
Skeeter
Lyman
Samwise
Jimmy Hart
Bull
Paddleboat
Rudy
GMO
Gasman
Decoy (Woodstock 2.0, FNG)
Radio
Zero Turn
2-ply
Peach
Sven
Tye Dye (Woodstock 2.0, FNG)
Dr. Banner
Griffin
Clifford the Big Red Dog
Callahan
Romano
Postage (Tarnished 2.0, FNG)
Guardian
Tarnished
Scoober
Buttercup
Hannibal
Woodstock
QiC: Woodstock
Teams were randomly assigned via google sheets. Some PAX fartsacked, some showed up with no HC. We all had a blast (except MAYBE Jimmy Hart – heal up brother!).
Played 3 25 minute 7/8 v 7/8 games, then finished off with everyone on the big field for a fun game. Definitely a workout.
F3 The Foundry
8/14/23 5:30 am
The Big Six
PAX:
Chubbs
Woodstock
Hannigan
Fat Amy
Landslide
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
7 Motivators
THANG:
On the track: 2 locations.
3 sets of exercises at each location with 3 exercises each.
Set 1: 50-Merkins/25-Mt. Climbers (2 is 1)/50-Pickle Pounders.
After Set 1 at Location 1, run to next Location (2) (220 yards).
Set 2: 25-Lt. Dan’s (2 is 1)/25-Imperial Walkers (2 is 1)/25-Lunges (2 is 1).
Run back to Location 1 (220 yards).
Set 3: 50 LBC’s/25-American Hammers (2 is 1)/50 BBSU’s.
Run to Location 2 (220 yards).
Set 4: 50-Bear Squats/50-Shoulder Plank Jacks/50-Diamond Merkins.
Run back to Location 1 (220 yards).
Set 5: 50-Side Straddle Hops/50-Ninja Squats/50-Squat Jumps.
Run to Location 2 (220 yards).
Set 6: 50-Bicycles (2 is 1)/50-Hello Dollies/50-Leg Raises.
Run back to Location 1.
Continue until Q calls time.
COT: 6th was Fat Amy
Murphy
Dora, Colson, Southie
4 Pax reported for BD and Coffee; Raven, Fallout Boy, Deliverance, and Armstrong (Q).
Backblast – August 14, 2023
AO: Gauntlet – Rivercrest Park, Perrysburg, OH
PAX:
Geppetto (Q)
Guardian
Irish Hoss
Alright, Alright, Alright
Coconut
Tarnished
Bourbon
Lego
Venom
Callahan
Whopper
Big Box
Photon (FNG)
Workout: DRP
No FNG’s (or so we thought) so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warm up in cadence: Run up the drive towards Eckel Junction Rd and back into the Ft Meigs Elemetary parking lot to the back of the school
The Thang:
Cones set up at either end of the blacktop (approx 40 yds apart). Perform 20 reps of an exercise, run to the other end, perform 20 reps of a different exercise. Nine minute sets. Whistle every three minutes = five burpees.
Round One: Merkins and BBSU’s
Round Two: Squats and American Hammers
Round Three (truncated): Flutter Kicks and Plank Jack Shoulder Taps
Time was called.
COT:
Count o Rama – 13
Name o Rama
The Six – Alright, Alright, Alright. EH’d by Lego’s community Facebook post. Got his name because he said his favorite chick flick was How To Lose A Guy in Ten Days. Keeps coming back for the camaraderie and because he needs the motivation and wouldn’t work out on his own.
Announcements: RRC this Saturday to benefit Task Force 20. September 9th Convergence at Battlefield.
BOM w/prayer: Prayers for everyone going back to school. Prayers for Mile High as he is heading back home for a while.
Spreadsheets from the Gloom: We had an FNG join late. So we paused the workout, circled up again, and went through Mission and Principles for the FNG. Shout out to Bourbon for spotting the FNG and letting me know.
Rucking with some PT
PAX(10): Raven, Geppetto, Flo, Guardian, Hannibal, Casper, Tarnish, Radio, Lego & me (Huffy)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer – Modify if necessary.
The Ruck – Rucked across the bridge with PT Stops
1st Stop
15 Kettle Ruck Swings, 15 Overhead Presses, 15 Curls
2nd Stop
15 Merkins, 15 Kettle Ruck Swings, 15 Overhead Presses, 15 Curls
3rd Stop
15 Squats, 15 Merkins, 15 Kettle Ruck Swings, 15 Overhead Presses, 15 Curls
4th Stop
15 Imperial Walkers, 15 Squats, 15 Merkins, 15 Kettle Ruck Swings, 15 Overhead Presses, 15 Curls
We also did Al Gore’s in an Indian run format across the bridge.
We ended in the COT with Stark and the runners (Running PAX(8) Iso, AlrightX3, Coconut, Fossil, 1 Man Band, Dutch, Photon, Stark (Q))
Stark ran the COT so go to the Necropolis for the conclusion. For my Ruckers, always an honor to lead ya!!!
🔥 Kettlebell Fever 🔥
Welcome
Mission
Principles
Pax
Ten Pin
Everest
Anchor
Phat Thor
Red Sea (2.0)
Thai Guy
Bourbon
Huckleberry
Alright x3
Flo (Q)
Warm up
Mosey
Windmills
Reverse Pickle Pounders
Six 4 minute rounds of Humane Burpees
10 Kettlebell swings
6 Kettlebell squats
6 Merkins
10 KB Swings
5 KB Squats
5 Merkins
Etc to 10/1/1
Totals
350 Kettlebell Swings
120 Kettlebell Squats
120 Merkins
Two minutes of core
Repeato six rounds
Core included:
Flutter Kicks
American Hammers
Box Cutters
Crisscross Wipers
30/60/90
LBCS
Hello Dollys
Freddie Mercuries
Plank
Mountain Climbers
Cor 10
Six: Thai Guy
Announcements
Prayer
Backblast
Dora, Besse, Colson, Southie
40 yard sprint, 40 yard mosey
Between, a Pax chooses an exercise to do AMRAP, usually with a coupon.
Backblast for “Holding Court” at Grantland on 8/16/23
PAX (13):
Irish Hoss
Hannigan
Geppetto
Lego
Boyz II Men
Chanel
Huckleberry
Bourbon
Guardian
Meatloaf
Tarnished
Photon
Coconut (Q)
59° at go time for a special beatdown celebrating Geppetto’s 44th birthday.
Warm-o-rama
44 SSH IC.
Thang:
cones set up on the center point of each half-court of the 5 tennis courts at grantland. We made our way up one side and back on the other, moving from court to court, and performing reps at each cone.
5 absolutions–bear crawl
10 burpees–lunge walk
15 Lt dans–bear crawl
20 plank-jack-shoulder-taps–lunge walk
25 leg levers
Swap to the other side and work our way back
10 burpees IC–lunge walk
20 flutter kicks IC–bear crawl
30 american hammers IC–lunge walk
44 squats on my down–bear crawl
22 2-is-1 Merkins IC
Mosey from the tennis courts to the pickleball courts for some pickle pounding mayhem
11 2-is-1 pickle pounders IC
11 pickle pounding groiners IC
11 pickle pounding puddin’ scoops IC
11 peter parker pickle pounders IC
Mosey back to the tennis courts and circle up
Motivators was Geppettos circle of pain selection for his 44th birthday.
COR, NOR. Geppetto 6. Happy birthday man. you are an inspiration to all of us.
Ruck and Roll BB
Welcome
Mission
Principles
Pax
Phat Thor
Raven
Casper
Screen Time
Smuckers
Flo (Q)
Rucked 2.5 miles with 2 minute rotations front carrying Flo’s baby Sandra aka “Sandy” (a 40lb GoRuck sandbag).
COR
Six was Phat Thor
NOR
Announcements
Prayer
Pax:
Sven
Phat Thor
Lyman
Scoober
Lonzo
Echo
Vespa
Landslide
Huckleberry
Manchester
Waldo
Irish Hoss
Woodstock
Kenny G
Rudy
Mercy
Q – Sprinkles McFlurry
We attempted the Murph, completed in sets of your choice
1 mile run
100 pull ups
200 Merkins
300 squats
1 mile run
COT
Announcements
Prayer
F3 The Wall
8/17/23 5:30 am
The Big Six
PAX:
Coconut
Oil Change
Photon
Bourbon
Soda Pop
Tarnished
Hannibal
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
7 Motivators
THANG:
2 locations (1 at bottom of stairs and the other at the top of stairs).
3 sets of exercises at each location with 3 exercises each.
Set 1: 50-Merkins/25-Mt. Climbers (2 is 1)/50-Pickle Pounders.
After Set 1 at Location 1, run up the stairs to Location 2.
Set 2: 25-Lt. Dan’s (2 is 1)/25-Imperial Walkers (2 is 1)/25-Lunges (2 is 1).
Run back to Location 1 via the full ramp.
Set 3: 50 LBC’s/25-American Hammers (2 is 1)/50 BBSU’s.
Run up the stairs to Location 2.
Set 4: 50-Bear Squats/50-Plank Jacks/50-Diamond Merkins.
Run the ramp back to Location 1.
Set 5: 50-Side Straddle Hops/50-Ninja Squats/50-Squat Jumps.
Run up the stairs to Location 2.
Set 6: 50-Bicycles (2 is 1)/50-Hello Dollies/50-Leg Raises.
Run the ramp back to Location 1.
Continue until Q calls time.
COT: 6th was Photon
Meatloaf – Q
Gulliver
Phat Thor
Woodstock
Lyman
Train Like a Spartan:
– Manmakers
– Pull Ups
– Monkey Bars
– Tricep Dips
– Cinder Block Carry
PAX:
Reload
Rudy
Norm
Mr. Anderson
Turbine
Bobber
Pooh Bear
Cinnamons
Irish Hoss
Puma
Footloose
Buttercup
Waldo
Flo
Echo
Patch Adams
Flea
Fat Amy (Q)
F3 5 Core Principles & Mission
Warm-up: arm circles, windmill, mosey
The Thang: BEAT THE CLOCK (IPC style)
1. 50 Kraken Burpees
2. 50 Lt. Dans
3. 50 Flutter Kicks (2:1)
4. 50 Jungle Boi Squats
Between each exercise, run a lap around perimeter of baseball field
Set 2 min EMOM timer – When the buzzer goes off, pause the exercise, sprint to cone and back, continue with the exercise at the count you left off. While you are running your lap, don’t have to do cone sprints.
COT: Bobber was the 6, Flea turned 45, Prayers for return to school
18 August Backblast:
Dora, Bob Ross, Besse, Colson, and Southie.
One mile warmup run
Placed 4 cones in a square for exercises. Bear-crawled between each cone for extra shoulder workout between each set:
10 burpees x 4
20 mountain climbers x 4
20 Don Quixotes x 4
20 alternating merkins/diamond merkins x 4
20 alternating shoulder taps x 4
COT.
8/18 Beatdown
No Hills, No Crop Tops, No Taylor Swift
PAX:
Gold wing
Cinnamons
Footloose
buttercup
Callahan
Big box
Smokey
Reload
Irish Hoss
Rudy
Echo
Fat Amy
Mercy
Huckleberry
Manchester
Waldo
Organic
Creeper
Phat Thor
Patch Adams
Lonzo – Q
Warmups: windmills, strawberry pickers, motivators, 150 curls, flutter kicks in cadence, 100 block presses.
The Thang:
Split up into teams and complete following rounds of exercises.
Round 1: 30 reps per person
Manmakers
Lt. Dans
alternating block merkins 2 is 1
First team complete picks next 3 exercises
Round 2:
Never surrenders
Absolutions
Monkey jumpers
Round 3:
Curls
Rows
Curls
COT:
Waldo was the 6, closed with a short prayer.
Lots of mumblechatter during and after beatdown. I guess I should’ve stuck with DMX.
8/18 FOD Q – regulars beatdown
Sven
Happy
Romano
GMO
Skeeter
Buttercup
Rudy
Jennae
Radio
Lyman
Fat Amy
Footloose
Stark
Zebra
Behr
Cinnamons
Scoober
Zero turn
slingshot
lonzo
Mercy (q)
SWAMPBALLLLL
COT
Keeping Summer Alive
Q- Everest
Pax:
Lonzo
Slingshot
Ten Pin
Phat Thor
Fielders choice :
RIGHT Hand
25 reps each-
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips –run bases (lap) every 3 rounds —
– LEFT Hand-
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters
8/19/23
Workout: King of the Chase
AO: Battlefield
PAX:
Phat Thor(Q)
Bobber
Doughboy(fng- Phat Thor)
Mercy
Lonzo
Lyman
Charlotte
Cinnamons
Gulliver
Re-Load
Waldo
Malware
Wipers
Mission, Principles and Disclaimer given
Warm Up
100 Curls
101 SSH. I was feeling good here so just wanted to see if I could make it.
100 more curls
Mosey around the movie theater
Do 5 of each exercises
Lap:
This is a form of tag. The safe zone was the green space and is where we did the ladder workout:
10 Burpees
20 Squat Thrusts
30 KBS
40 Alternating Block Merkins
50 Curls
40 American Hammers
30 BBBS
20 Manmakers
10 Absolutions
Tag Portion:
When you left the safe zone, you had to run to the cone, up the hill and back down to the parking lot without getting tapped. If someone behind you caught up to you, you had to go back and begin the rung of the ladder that you just did. You got a point for each rung of the ladder you completed and for every person you tapped.
PAX Kings Team 2 was the winner but just barely. I almost won by throwing up at my own Q because Mercy psyched me out.
Leadership Ruck Top 5 EH Excuses BB
Welcome
Mission
Principles
Pax
Geppetto
Soda Pop
Deliverance
Tarnished
Lego
Photon
Spike (FNG)
Flo (Q)
Rucked 2 miles discussing F3 Nation’s Website: Top 5 EH Excuses. Check them out through the resources page.
COR 8
NOR
Six: Lego
Named FNG
COT Prayer
Pax: Besse (Q), Southie, Brogan, Treebeard, Colson
Location: The Pit to THE Defiance College
Workout: 3.16 mile ruck
Ended with a COT.
Ruck to the river and back
The Thing:
We paired off and compared notes about the high and low points of our week.
PAX:
Reload
Paratrooper
Huckleberry
Waldo
Lonzo
Cinnamons
Echo
Meatloaf
Bobber
Gulliver
5 below
Charlotte
Mercy
Norm
Fat Thor
Rudy
Q: Rudy
PAX:
Coconut
Woodstock
Meatloaf
Fat Amy (Q)
Warm-up: 7 Ct Squativators
The Thang: IPC 2021 run back of Meatloaf’s Massacre!
10 Manmakers
20 Overhead Presses
30 Block Swings
40 Goblet Squats
50 Incline Merkins
Run a 400M lap
Repeat 4 times
End with 6 min Abs:
Flutter Kicks
Hello Dollies
LBC
Freddie Mercury
American Hammer
Heels to Heaven
COT: Woody was 6 – cherish your time, make it meaningful
“Leapfrog” at the fortress 8/18/23
PAX
Deliverance
Peach
Soda Pop
Photon
Spike
Lego
Coconut
Warm-o-Rama
Hello Dolly’s IC
SSH IC
Mucho Leggo IC
Karaoke
THANG:
Divide into 2 groups. Carry the shovel flag around the park path to stations set up with exercises to do. When group 2 arrives at their station, Group 2 leaves and jogs along the path. When the pass Group1, pick up the shovel flag and continue on to the next station. Like this, both groups will run 2 full laps, and do the work at all 7 stations.
Stations:
Alarm Clock
Windmill
Burpee
Jack Webb
Mucho Leggo
Leg lever
Burpee
COT with the 6 from Soda Pop
Started with 5 Core principles, count o-rama and then we broke up into teams of 4. Once we had our teams we did a back to back Murphs team style with 3 Burpees every 3 minutes.
Finished with the COT and named 2 FNGs (Big Brother and Ultron)
Q: Cinnamons
Waldo
Mulch
Rudy
Mercy
Shake and Bake
Arson
Brisket
Zero Turn
Irish Hoss
Huckleberry
Jimmie Hart
Scoober
Landslide
Leia
Lonzo
Meatloaf
Vespa
River Rock
Chicken Noodle
Bunyan
Fat Amy
Woodstock
Einstein
Sven
Big Brother – FNG
Ultron – FNG
Madoff
Echo
GMO
Reload
Slingshot
Rucking with Coupons and some PT
PAX(8): Tarnish, Phat Thor, Van Gogh, Hannibal, Soda Pop, Flo, Evan “Flynn Rider” (FNG), Huffy(Q)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer – Modify if necessary.
The Ruck – Coupons 60lb + 40lb sandbags, 1 passenger car tire, and the Flag.
We rucked to Side Cut, did PT:
15 Squats, 15 Merkins, 15 Kettle Ruck Swings, 15 Overhead Presses, 15 Imperial Walkers, 15 Curls
Headed Back to the Good old Necropolis for some COT.
Coconut was the 6. We named Evan (FNG) Flynn Rider. Did announcements and closed in Prayer. and Praise to God!!
As always, it is a humbling honor to lead the HIM of F3!!
Morning Run
Intro
Mission
5 Principles
Workout
Run to Fort Miamis and back.
PAX
One Man Band
Coconut
Fossil
Alright Alright Alright
Nitrous
Photon
F3
Chips
The Commons
8/22/23
6:15 pm
PAX:
Alright Alright Alright
Slingshot
Phat Thor
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
7 Motivators in Cadence
THANG:
Block/Weight Needed.
PAX selects a numbered/colored poker chip that determines the WHAT:
#1 (BLUE): Lunges with Block/Weight
#2 (RED): Curls with Block/Weight
#3 (WHITE): Merkins
#4 (SILVER): Bent Over Rows with Block/Weight
#5 (GOLD): Run
The die is rolled to determine the number of REPS (die multiple by 10) with the
exception of GOLD (#5): Run.
There are 5 poker chips of each color/number.
After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Huckleberry
Wednesday morning beatdown
@The Pit
Pax: Dora, Colson, Besse, Brogan (Q)
Workout: Murph
Ended with COT
8/23/22 0530-0615
**1 year F3versary**
Pax:
Callahan
Bourbon
Tarnished
Flo
Hannibal
Geppetto
Coconut
Cinnamons
Lego
Lonzo
Phat Thor
GMO
Nitrous
Ten Pin
Photon
Meatloaf
Venom
Isosceles (6)
Echo
Peach
Madden
Hawk
Guardian (Q)
F3 mission and 5 core principles
Warmarama: SSH x25, Chain Breakers x15, Squats x10
The Thang:
A spin off from my VQ involving a baseball diamond; First, we split up counting off by fours, so they were four different groups, but we all started at the pitchers mound on the side of the respective base that corresponded with your number (1s first base, 2s second base and so on). Everyone began by doing five man makers. Then you travel to your respective base via rifle carry with your Cindy, do the correlating exercise at that given base and then returned to the pitchers mound via rifle carry again for five more man makers. Travel to second base (via rifle carry) and complete the exercise travel back to the pitchers mound via rifle carry again for five more man makers… rifle carry to third base, do the exercise, back to the pitchers mound via rifle carry for five more man makers, and do the same thing for homebase and back at the pitchers mound for five more man makers. The second round was the same except we altered exercises at each base and traveled to each respective base via murder bunnies. Once round two was completed we went onto round three, which consisted of different exercises at each base and traveled via lunge walk. All done with a Cindy in hand.
1st base exercises:
– overhead Cindy lunges x20
– calf raises x30
– single leg dead lifts x20 (10 each leg)
2nd base exercises:
– flutter kicks x15 (4ct) with Cindy pressed up
– BBSU with Cindy x15
– Hello Dolly’sx15 with Cindy pressed up
3rd base exercises:
– curls x20
– standing tricep extensions x20
– bent over rows x20
The dish exercises:
– squats x25
– catcher transitions x20 (10 each way)
– never surrenders x10 with block over head
COR
NOR
6- Iso (He’s been coming out for a little over four years and gave me a personal shout out for always being there to pick up his six if the need presents itself. Humbled for the shout out and appreciate the brotherhood 👊🏼)
Announcements
Prayer
Back to School!
Pax: Armstrong, Fallout Boy, Pinto, Raven, Deliverance (Q)
Adapted a Phat Thor beatdown where pax moved through a series of grades. Each grade (K-12) had a trivia question about education. If the respondent was correct, the group only did the exercise for that grade. If the respondent was wrong, the group did all of the exercises from K to the grade they were on. A lap around the parking lot followed as the group graduated to the next grade.
K = SSH, 1 = Murican, 2 = LBC (2:1), 3 = Squat, 4 = Plank Jack, 5 = Bicycle (2:1), 6 = Imp Walker (2:1), 7 = Nolan Ryan, 8 = American Hammers, 9 = Lt. Dan’s…we didn’t make it to 10 = Burpee, 11 = Hello Dollie, 12 = Absolutions.
Wednesday at the Yard.
8/23/23
The Yard
PAX:
Van Gogh
Raven – Q
Ran from the river to the top of the hill, stopping halfway each trip to get 2 min of amrap each stop of various exercises.
Diamond merkins
One leg squats
Flutter kicks
Supermans
Imperial walkers
Great morning and better company. Thank VG for coming out!
Ended with CoT/BoM
As always, it was a honor to lead, AYE!
Ruck the Hole
Mudhole
8/17/23
PAX:
Pinto
Armstrong
Deliverance
Fallout Boy
Raven ~ Q
Rucked over the bridge and back then hit the loop, out to the observation deck and back to the parking lot. Great morning, beautiful weather. Great mumblechatter.
Ended with CoT & BoM
8/21/23 Camelot
Re-VQ (Premeditated)
Warmup*
-Side Straddle Hop IC
-Chain Breaker IC
-Windmill IC
BeatDown “All About The Benjamins”
Description – Each round of exercise moves must be equally split and equal 100 reps
Round 1*
-Pull ups
-Monkey Humpers
-Never Surrender
-Box Cutter (2 is 1)
-Superman Merkins
Round 2*
-Dips
-Peter Parker (2 is 1)
-Flutter Kicks (2 is 1)
-Big Boy Situps
Round 3*
-Burpees
-Lunges
-Al Gore Squats
-Freddie Mercury’s
Round 4*
-Mountain Climber
-American Hammers
COT
Countarama
Name O Rama
6- GMO
Announcement
Prayer Intenions
End Prayer
Pax *
Echo
Vespa
Snake Bite
Viper
Rudy
GMO – 6
Norm
Waldo
Tarnished
Mercy
Lonzo
Cinnamons
Manchester
Creepers
Re-Load
Sven
Organic – Q
Date: 08/23/2023
Half-field Swampball
Scoober
Rudy
Jimmy Hart
Lyman
Romano
Slingshot
Mercy
Q-Sven
Teams were assigned by what color shirts guys happened to wear to the game. We had uneven teams (4 on 3), so we took turns offense / defense and we played on half-field by checking the ball to midfield on possession change. We all had a blast. Jimmy Hart kept us honest with serious officiating and timekeeping, before stepping in for an all-time QB position to finish the round.
Ended with announcements and CoT.
8/21/23 Camelot
Re-VQ (Premeditated)
Warmup*
-Side Straddle Hop IC
-Chain Breaker IC
-Windmill IC
BeatDown “All About The Benjamins”
Description – Each round of exercise moves must be equally split and equal 100 reps
Round 1*
-Pull ups
-Monkey Humpers
-Never Surrender
-Box Cutter (2 is 1)
-Superman Merkins
Round 2*
-Dips
-Peter Parker (2 is 1)
-Flutter Kicks (2 is 1)
-Big Boy Situps
Round 3*
-Burpees
-Lunges
-Al Gore Squats
-Freddie Mercury’s
Round 4*
-Mountain Climber
-American Hammers
COT
Countarama
Name O Rama
6- GMO
Announcement
Prayer Intenions
End Prayer
Pax –
Echo
Vespa
Snake Bite
Viper
Rudy
GMO – 6
Norm
Waldo
Tarnished
Mercy
Lonzo
Cinnamons
Manchester
Creepers
Re-Load
Sven
Organic – Q
8/24/23
Workout: Farmer’s Carry
AO: Biblioteca
QIC: Phat Thor
PAX:
Mjolnir
Phat Thor
Ten Pin
Chanel
Everest
Dingy
Whelp, it was a little hot…a nice heat index of 100…so we were sweating before we started. But we got to it.
Mission, Principles and Disclaimer given
Warm Up:
SSH, Windmills, Chainbreakers, mosey around the library
Work:
While 1 guy does the farmers carry the other 2 do the work.
Work:
Round 1: Burpees
Round 2: Bobby Hurley’s
Round 3: American Hammers(2×1)
Run around Library
Round 4: 10 Inch Crawls – these were new and amazingly awful
Round 5: 20 Side Skaters(2×1)
Round 6: 30 Freddie Mercs(2×1)
Run Around Library
Sadly we did not get to the rest of these beauts.
Round 7: 10 Hand Release Merkins
Round 8: 20 Monkey Humpers(2×1)
Round 9: 30 Imperial Walkers(2×1)
Ending Treat: Absolution Burpees: Together
COT: Ten Pin with a good six, and some prayers for Ponzi, and Phat Thor’s teacher friend.
Announcements: Who can forget about the convergence!
Almost 300
Today was planned to be my 300th post, but due to cancellation yesterday due to lightning, it is my 299th post.
Intro
Mission
5 Core Principles
Countarama
Warm-up
Arm circles forward IC 10
Arm Circles backward IC 10
Chain breaker IC 10
Windmill IC 10
Motivators 7 count
Squativators 5 count
Dora with partner, one does the work, one runs down the trail
299-Step ups
299-Derkins
299-Dips
Didn’t have time to complete the below except the 50 BBSU OYO
300 AB workout, 300 Reps of abs.
50 BBSU
50 LBCs
50 American hammers (2:1)
50 Hello Dollies
50 Freddy Mercuries (2:1)
49 Outlaws
COT
Countarama
Nameorama
Announcements
Ended in prayer
Q- Re-Load
Mercy
Goldwing
Vespa – 6
Cinnamons
Fat Amy
Guardian
Waldo
Manchester
Callahan
Mittens
Huckleberry
GMO
Norm
Party On
Echo
Best Part of Waking Up
(Is F3 in your cup)
Workout BB:
Alarm Clock X10
Good Morning Abby X5
Morning Call X2 rounds
Bojangles Biscuits X2 rounds
Prayer Squats X15
COT
F3 Men: Dora, Besse, Bob Ross, Colson (Q)
Easy Ruck:
Cinnamons
5 Below
Fat Amy
Chicken Noodle
Runt
Gulliver
Lego
Huckleberry
Bobber
Q Party On
Jimmy Hart
Stalker
238/127 Save the date 8/26/2023
Fat Amy
Isosceles
Gulliver
Cinnamons
Lyman
Stalker
Runt
Turbine
Wipers
Chicken Noodle
Huckleberry
Irish Hoss
Q Party On
238 CALF RAISES
127 BONNIE BLAIRS
238 JUMP SQUATS
127 BURPEES
238 MERKINS
127 SMURF JACKS
238 AIR PRESSES
127 OVERHAND CLAPS
238 SSH
127 BBS
238 LBC
Special “Black Ops” Event: The March for the Fallen 13:
Reload, Echo, Treebeard, Brogan, Colson, Besse, and Southie met at Independence Dam State Park just before dawn and began the ruck march. Proceeded 13 miles (6.5 miles out; 6.5 miles back) in just over 4 hours. Concluded with 13 burpees and a COT.
I want to thank each of you for taking the time to commemorate this solemn anniversary today. Too often when we lose a service member, there is an immediate outpouring of grief and support that fades away with the next news cycle. It is easier not to think or reflect on the sacrifices. Your willingness to do something hard in memory of these 13 was meaningful. “Time will not dim the glory of their deeds.”
Leadership Ruck BB
Welcome
Mission
Principles
Pax
Phat Thor
Meatloaf
Deliverance
Soda Pop
Valiant
Spike
Photon
Flo (Q)
COR 8
NOR
Six was Spike
Announcements
Prayers
Backblast for Wakanda “Crazy 8’s” on 8/24/23
PAX:
Cinnamons
Coconut (Q)
It was a dark and stormy night…
Well, it certainly had been, with torrential rains, lightning and thunder. The other AOs cancelled their beatdowns. But I could tell that the voice in my head saying to cancel strangely had the same accent as the voice that tells me to fartsack, to find an excuse to give less than 100%, to rationalize mediocrity. I continued to argue with it all the way to the AO…watching the sky light up–albeit a ways to the south. It might have won had not Cinnamons driven up just at the right moment. So, we put the 3rd principle into practice.
Crazy 8s
8 laps of the bus circle
8 stations around the lap.
8 reps/station
Ergo: 64 reps of everything
Merkins
Squats
SSH
Burpees
Groiner
Mahktar N’daiye
Plank Jack
Absolution
For time.
Cinnamons and Coconut finished in 26:04. Soaked to the skin in a mix of sodden ground, rain, and sweat. That’s a start to the day punched firmly in the face.
Cinnamons 6.
Recess at The Fortress BB
Welcome
Mission
Principles
Pax
Spaulding
Coconut
Stark
Photon
Spike
Peach
Phat Thor
Dough Boy
Meatloaf
Peeps
Deliverance
Raven
Hannibal
Flo (Q)
Warmup
SSH
Windmills
Arm Circles
Stretch arms
Moseyed around parking lot
Chose Cindy or a kettlebell and then headed to new playground
COR 14
Counted to 5 to break into five groups
Performed three rounds of Tabata (40s exercise and 20s rest)
Ten exercises
Kneeling half press
Hanging knee raises
Swings
Goblet squats
Merkins
Swingset rows
Step ups
Dips
Curls
Moseyed back to parking lot
NOR
Six was Dough
Announcements
COT prayer
Amended BB
Tenth exercise was Monkey Humpers
🙈
Date: 8/28/23
IPC 2023 Week 0
https://f3greenwood.wordpress.com/2023/08/27/the-win-volume-2-ipc-2023-week-0/
If it wasn’t for IPC, I was thinking about planning a beatdown inspired by Huck. It was going to focus on the word “steadfast” which I believe describes Huck pretty well.
By definition, it means to have the quality of being resolutely or dutifully firm and unwavering.
We finished today by celebrating Huck’s 65 birthday with a prayer of rejoicing and some nectar from the gods (coffee) which is Hucks favorite…. even though he prefers his own.
Appreciative of Huck and his friendship. Honored to call you brother!
PAX:
Footloose – Q
Reload
Chubbs
Gulliver
Mercy
Party on
Fat Amy
Bourbon
Lego
Cinnamons
Landslide
Irish Hoss
Tarnished
Huckleberry
Woodstock
Meatloaf
Phat Thor
Murph
Dora and Southie
8 PAX, including YHC, carried 6 coupons, rotating through them all from one end of the Gauntlet parking lot to the other. This was broken up on either end by 3 exercises, done in ascending reps from 1-10 and back down again.
The 6 coupons were:
2 rucksacks, 2 sandbags, block, jugs with stone
The exercises at either end were:
Imperial Walkers
LBCs
Bonnie Blairs
No Surrenders
Moroccan Night Clubs
Air squats
PAX:
Whopper
Peach
Huffy
Van Gogh
Photon
Hannigan
Venom
Casper (Q)
War of the worlds at Camelot on 8/28/23
PAX:
GMO
Manchester
Viper
Slingshot
Freeloader
Snake Bite
Waldo
Norm
THANG:
1mile run
5 rounds of MARS. one round is:
10 Manmakers
10 American Hammers (1:1 with cinderblock)
10 Rows
10 Squrls
1/2 mile run
5 rounds of EARTH. one round is:
10 Elevated glute bridges
10 Absolutions
10 Rocky Balboas (4:1 toe taps on the curb while holding cinderblock)
10 Twurls (combination of Twinkle Toes and Curls)
10 Hydraulic squats (basically a No-Surrender with block)
1/2 mile run
Perfect weather for a non-IPC start to the week. This is a really hard workout, as evidenced by nobody finishing within the time. But what was awesome was how everybody was game to give it their best, and push to make that best just a little better.
Wise 6 from Slingshot. we all need a ‘safe place to try, and sometimes fail’.
8/28/23
Q – Callahan
Pax
Raven
Deliverance
Guardian
Fallout Boy
Pinto
Callahan
Go Fish
For Nitrous:
BB for the Gauntlet today, a pleasure to lead the 12 other men!
Q – Nitrous
Oil Change
Huckleberry
Irish Hoss
Whopper
Photon
Soda Pop
Venom
Phat Thor
Peach
Guardian
Crawdad
Madden
Pax list:
Doubtfire (Q)
GMO
Organic
Creeper
Cinnamons
Phat Thor
Waldo
Echo
Reload
CTBRD
Manchester
Slingshot
Radio
FNG Trevor Miller (I forget what we named him!)
A beautiful morning. Darker than normal. Misty fog and clear, starry skies made for a lovely morning in the gloom. Cooler temps reminds us that fall is near. Bring your hat and gloves real soon.
Fall challenge coming per Lyman
Volunteer opportunities abound
Leadership opportunities
Six was Waldo. He’s a real inspiration.
COT
The following men Murphed with us:
Lyman
Echo
Fat Amy
Footloose
Slingshot
Waldo
Meatloaf
Landslide
Irish Hoss
Jimmy Hart
GMO
Norm
Reload
Mercy
Sven
Happy
Big Brother
Doubtfire Q
8/29/23
AO: The Commons
QIC: Phat Thor
Pax:
Phat Thor
Everest
Alright Alright Alright
A nice warm up of the usual mosey, chain breakers, windmills, imperial walkers, and SSH 15 of each.
Everest and I loved my workout from last week so much that we both could not wait to do it again. This time we had a little rotation in the mix.
Group of 3:
PAX 1: Does the Work
PAX 2: runs to the Farmer and takes over the blocks
PAX 3: Farmer carry’s blocks around the loop
This sounds a little confusing but this is how it works: When the pax takes over for your work, you run clockwise around the loop until you catch up with the Farmer. That pax then contnues the run until they get back to the worker. That pax then continues the run until they catch the Farmer again and it continues.
Here is what we found out…
The worker is minimum doing work for at least 1 lap(sometimes 2). The farmer carry minimum carries for about half a lap. The runner usually runs between half a lap and full lap.
All in all it was a lot of movement and a lot of good work. Our forearms are roasted and the legs are tired. What more could you want!?
The Work:
Burpees
Lunges
Imperial Walkers
Merkins
Plank Jacks
Squats
BBS
Outlaws
American Hammers
Boxcutters
Announcements: Mile High’s party and the convergence. Fall Challenge
Prayers: Alright’s job search, Ponzi and his mother
We are coming for you Cinnamons…
F3 Grantland
8/30/23 at 5:30 am
1 & 6
PAX:
Lego
Peach
Photon
Tarnished
Phat Thor
Irish Hoss
Guardian
Ten Pin
Coconut
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
7 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
2 exercises at each location with 20 reps each…do both.
Location 1: Merkins/Mt. Climbers (2 is 1).
Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
Location 3: BBSU/American Hammers (2 is 1).
Location 4: Bear Squats/Plank Jacks.
Location 5: Squat Jumps/Burpees.
Location 6: Bicycles (2 is 1)/Leg Raises.
After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
Ends with a group run the inside perimeter of the tennis court.
COT: 6th was Coconut.
We did a Ladder Beatdown
Raven
Flo
Malware
Smucker
Screen time
Stalker
August 30 Backblast:
Dora, Bessie, and Southie attended.
1-mile warmup
50 BBSUs
50 LBCs
50 American Hammers
50 Hello Dollies
50 Freddy Mercuries
50 Outlaws
50 BBSUs
Did push-ups and mule kicks to “Bodies” by Drowning Pool
50 Don Quixotes
Ended with COT.
Q: Callahan
Pax:
Woodstock
Isosceles
Hannigan
Lyman
Slingshot
GMO
Gulliver
Scoober
Callahan
Rucking with some PT
PAX(8): Flynn Rider, Oil Change, Gulliver, Phat Thor, Ten Pin, Eh(FNG), PJP3(FNG) & me (Huffy)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer – Modify if necessary.
The Ruck – Rucked across the bridge with PT Stops
1st Stop
15 Squats, 15 Overhead Presses, 15 Merkins
2nd Stop
15 Squats, 15 Overhead Presses, 15 Merkins, 15 Curls
3rd Stop
15 Squats, 15 Overhead Presses, 15 Merkins, 15 Curls, 15 Kettle Ruck Swings
We ended in the COT with Iso and the runners (Running PAX(7) AlrightX3, Coconut, Fossil, Spaulding, Manchester, Photon, Isosceles (Q))
For my Ruckers, always an honor to lead ya!!!
Beatdown Name: Last day of summer 85°
Date: 8.31.23
Location: Wakanda (Maumee HS)
QIC: Gulliver
PAX:
Nickle and Dime
Cinnamons
Woodstock
Chubbs
Lonzo
Chew Toy
Mercy
Gulliver
Welcome
F3 Mission and Core Principles
Disclaimer
It’s getting colder out, but the best way to stay heat up is with an F3 beatdown
Warm up:
Hamstring stretches with a 20 count for each
42 SSH’s
Mosey around the island
The Thang:
Taking a few moves from IPC Week 0 I wanted to do 85 reps of some exercises and rest my elbows and shoulder that are hurting.
42 reps of the below with some 2:1’s for 84
BBS
Box Cutters
Mountain Climbers (2:1)
LBC’s
Imperial Walkers (2:1)
Flutter Kicks (2:1)
Squats
Shoulder Taps (2:1)
Jump rope 84 times
Mosey around the island.
AAR: Add in a different exercise like Lieutenant Dan’s other than abs to break it up a bit
Lesson learned: HOA’s suck
Count-o-Rama
Name-o-Rama
The Six (Chew Toy)
Announcements
Prayer
Jason”Fat Amy” Nofziger
Jamie”Re-Load”Keil
Mike”Mr.Anderson”Stamm
Jake”GMO”Hellmann
Michael”Doubtfire”Dushane
Matt”Stark”Yarder
Doug”Waldo”Francis
Zach”Pooh Bear”Bollinger
Trevor”Norm”Miller
Bryan”Jimmy Hart”Knepper
Jim”Party On”Gregory
Randy”Echo”Pelc
Warm up Motivator
Squativator
Stretch
11’s Merkins, Big Boys
Squats, crunches
Curls,overhead press
Bent rows, kettle swing
Man makers,squat with block
8/31/23
La Biblioteca
QIC: Phat Thor
Pax:
Phat Thor
Lonzo
Phat Odin
Flynn Rider
JP2
Everest
Alright Alright Alright
The most epic end to a Tag Team Battle that this universe has ever seen…IYKYK
We had 2 groups going. 1 Group of Fastholes who worked the IPC 0 Challenge. The second group rucked and did teamed up on the IPC challenge
Warmup: 13 of each
SSH
Imperial Walkers
Plank Jacks
Shoulder Taps
Mt. Climbers
800 meter run
85 of each exercise and 8 burpees in between follow by another 800 meter run
Hand Release Merkins
BBS
Goblet Squats
Dips
Overhead Press
4 Count Flutter Kicks
KBS
Q Callahan
Pax
Ten Pin
Spaulding
Burbon
Phat Thor
Flynn Rider
Beretta
Flo
Photon
Coconut
Callahan
Pax: Besse (Q), Dora, Southie, Treebeard, Colson
Location: The Pit
The Thang
* Warm-up (performed in cadence)
* 13 reps of each exercise (all 4 count)
* SSH
* Imperial Walkers
* Shoulder Taps
* Mountain Climbers
* Plank Jacks
* 800-meter run
* 85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.
* Hand Release Merkins
* Big Boy Sit-ups
* Goblet Squats
* Dips
* Overhead Press
* 4 count flutter kicks
* KB Swings
* 800-meter run
Ended with a COT.
👆that was the Iron Pax Challenge: Week 0.
PAX
VanGogh (Q)
Flo
Photon
Spike
Good Burger
Raven
Lego
Tarnished
Malware
Deliverance
Rucked down six street and back and talked about effective communication.
Saturday 9/2
– Black Ops IPC week 0
Q: Cinnamons
Peach
Irish Hoss
Echo
Viper
Fat Thor
Stark
Snake Bite
We did IPC week 0, we all finished, and we ended with the COT.
09-02-2023 – The Six:
Date: 09/02/2023
Time: 6:30 – 7:30 AM
Location: The Fortress – Grace Church/Woodlands Park, Perrysburg, OH
Q: Venom and Bourbon
PAX:
21Total:
Phat Thor
Fat Amy
Callahan
Madden (2.0, Guardian)
Hannibal
Good Burger (F3 Toledo)
Guardian
Tarnished
Spike (F3 Toledo)
Photon
Raven
Stark
Van Gogh
Deliverance
Alright, Alright, Alright
Landslide
Flo
Fossil
Speedo (F3 Toledo)
Venom
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
The Thang:
This beatdown is Q’d by Venom and Bourbon to celebrate their 6-year F3 Anniversaries that started in this very spot exactly 6 years ago.
Start with 21’s with a 5 Burpee penalty if we don’t finish in sync
PAX failed the first attempt and suffered a 5 Burpee penalty OYO. They successfully completed the second attempt
The Six:
This is inspired by the IronPax Challenge workout titled “Belle” Ringer from Week 2 of 2022
Cone in the middle where PAX will start; then 6 spokes to a wheel where cones are placed 25 yards from the center cone.
The concept is simple, do work at the middle cone, then move to Cone 1, do the reps, move to center cone, do the reps, move to next cone, do the reps, move back to center cone, do the reps, etc.
Center cone reps = 6x Man Makers; modify with Burpees.
Cone 1: Movement to and from cone = Bear Crawl; Reps = 6x Mike Tyson’s
Cone 2: Movement to and from cone = Murder Bunny; Reps = 6x CPR’s (curl, press, row); 6x curls + 6x overhead press + 6x rows
Cone 3: Movement to and from cone = Bear Crawl; Reps = 6x Carolina Dry Docks
Cone 4: Movement to and from cone = Murder Bunny; Reps = 6x Block Squats
Cone 5: Movement to and from cone = Bear Crawl; Reps = 6x Captain Thors (big-boy sit-up followed by 4-count American hammer = 1)
Cone 6: Movement to and from cone = Murder Bunny; Reps = 6x Block Swings
Count-O-Rama and Name-O-Rama
Learn about the 6: Hannibal.
Announcements
COT / Prayers and Intentions
Date: 9/2/2023
Time: 6:30am – 7:30am
Location: The Battlefield (Fallen Timbers)
Theme: BOOMBOX BEATDOWN
F3
• Fitness Fellowship Faith
Mission:
• To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors
4. It’s always led in a rotating fashion by the men of F3 – no professional training, you vs. you, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama):
• 19 PAX
• Q: Jay “Thai Guy” Solarik
The Thang:
• Theme: Boombox Beatdown
• Workouts in cadence to songs
The Warm Up:
Motivators to jump around.
• Side straddle hops broken down from 10 to 1.
The Fun Stuff
• Group chose a body part (1-4 below) and we did a workout to a song for that body part.
1. Upper body
2. Lower body
3. Core
4. Full body
• Upper body Exercise: pushups / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) push-up
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds
• Core Exercise: crunches, hold crunch in plank position.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, hold crunch in plank. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
• Full body Exercise: Burpees and Side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do Side straddle hops.
Break – 10 seconds
• Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing everyone’s feet down then the next person goes and so on until the song ends.
Break – 10 seconds
• Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Break – 10 seconds
• Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.
The Cool Down
Tug of war
• Split into 3 teams and did tug of war competitions, the winning team picked an exercise for the team sitting out
Bday reps
• 65 Merkins for Huck’s b-day going around the circle
• 29 Monkey Humpers for Meatloaf’s b-day
COR
• 19 PAX
NOR
1. Q: @Jay “Thai Guy” Solarik
2. @Rick “Huckleberry” Thielen
3. @Jim “Part On” Gregory
4. @Alec “Meatloaf” Falkenberg
5. @Doug “Waldo” Francis
6. @Carl “Crawdad” Miester
7. @Josh “Lavar” Schuyler
8. @Mike “Manchester” Diettrich
9. @Paul “Gulliver” Wiederhold
10. @Steve “Footloose” Mohr
11. @Dave “Lyman” Ramsey
12. @jon ”Runt” Bower
13. @Thomas “Mercy” Morrissey
14. @Randy “Echo” Pelc
15. @Jamie “Re-Load” Keil
16. @Jake “Viper” Laginess
17. @”Snake Bike” Laginess
18. @Michael “Doubtfire” Dushane
19. @Rob “Cinnamons” Brace
Six
• Echo – ~5months in, going strong, participating in a lot of the challenges and started IPC 0 before this workout. Great PAX / drive!
COT (circle of trust)
Announcements:
• Convergence at Battlefield next week
• IPC starting
• Breakfast after beatdown at Briarfield Café
Prayers for:
• Jimmy Hart / his wrestler who passed away too early
• Troops / first responders
• Anyone who needs a prayer
8/31/23
Mudhole Ruck
At Mudhole
Armstrong (and Mac 🐶)
Fallout Boy
Raven
Deliverance
Pinto – QiC
5 principles
Rucked 3 small loops, a short trip into southern Pearson & a few stops for PT.
Beautiful morning under the Super Blue Moon and a touch of sunrise in the east.
IPC week 1, Participation Award
Dora, Colson, Southie
https://f3greenwood.wordpress.com/2023/09/03/participation-award-ipc-2023-week-1/
Climb Every Mountain
9/4/23
The Nest
PAX:
Deliverance
Fallout Boy
Armstrong
Hannibal
Callahan
Photon
Raven- QiC
The Thang:
BURPEE MOUNTAIN!!
Started with 8 burpees in 1 min (after 8 rest until next min begins) repeat 8 burpees for 8 min, then 7 burpees/min for 7 min, 6 burpees/min for 6min, 5, 4, 3, 2, 1…
204 burpees total +1 to make it an even 205!
BOO-YAH!
(Traditional Burpee Mountain starts at 9 for 9min and is 285 reps).
Great morning, great mumblechatter and a great coffeeteria after!
Happy Labor Day!
Finished with announcements and CoT
As always it was an honor to lead, AYE!
9/4/23 IPC Week 1 “Participation Award”
PAX Name & # Reps:
Meatloaf 442
Guardian 320
Lego 377
Alright Alright Alright 381
Rudy 321
Tarnished 320
Coconut 420
Stark 542
Cinnamons 555
Norm 205
Waldo 305
Reload 400
Viper 440
Snakebite 426
Bourbon 450
Irish Hoss 440
Woodstock 400
Footloose 350
Q: Fat Amy 530
The Thang:
45 min AMRAP
3 Rounds, 2 exercises each, Keep track of total reps
EMOM every 5min: 10 yards out, 10 yards back via the MOT of the round you are on at that point
Round 1: 80 total reps (Alternating 10 of each exercise to get to 80 total or 40 of each exercise)
1-Flying Squirrels
2-WWIII
MOT: Lunge walk with block
Round 2: 80 total reps
1-Block over Burpees
2- No cheat merkins
MOT: Murder Bunny
Round 3: 80 total reps
1-Block Thrusters
2- Jillian Michaels
MOT: Riffle Carry Block
Repeato from the top until time ends
COT:
Tarnished was 6
Prayers for Mile High, Steeps Family, Rudy’s foster girls’ family, and Mrs. Coconut
BaseBall Beatdown
Q -Everest
PAX:
Huckleberry
Ponzi
Lonzo
Red Baron
Anchor
– RIGHT Hand
25 reps each-
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips –run bases (lap) every 3 rounds —
– LEFT Hand-
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters
Swampball’s back! 9 HIM came out for the return of the legend & in mutiny of the end of the season…
Fat Amy
Buttercup
Jimmy Hart
Solo
Woodstock
Rudy
Lyman
Scoober
Slingshot- VQ
Also added a 2 point line (for more fun) & made the field narrow (to increase burpees)…
Jimmy Hart made for an adequately fair & unbiased ref.
PAX:
Chanel
Isosceles
Callahan
Screen time
Smuckers
Raven
VanGogh (Q)
Workout
Iron PAX Week 1
COT
Mercy was there too!
Necropolis Ruck
Date: September 5, 2023
Location: Necropolis
PAX:
Q – Geppetto
Flo
Casper
Chubbs
Echo
Ten Pin
Photon
Lego
Flynn Rider
Huffy
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
The “Thang”:
Rucked behind the Fort and then back along River Road, left onto Boundary, left onto Maumee Western Reserve, over the bridge, turned around and back to Startex.
PAX were assessed a 25 merkin penalty at the Fort. Five merkins for every PAX who did not have a working headlamp.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer. Chit Chat was the six. Prayer led by Coconut.
Announcements: Convergence this Saturday. Mile High welcome home this Saturday as well.
Moleskin/Spreadsheet from the Gloom:
YHC was under the weather. Rucked slick.
9/1/2023
Rabbit Hole
Karaoke and Commercials
Warmup*
-Side Straddle Hop IC
-Chain Breaker IC
-Windmill IC
Mossy to the Hill
BeatDown
Description – Any PAX can chose the song and exercise for the Duration of their chosen song. The Song is then sourced from ( This is KEY) YouTube. They can chose to not participate in the exercise, BUT they have to sing the Song in true Karaoke Fashion!
Commercial Penalty- If the Song Chosen Has an Ad/Commercial before it, Then all PAX must complete a trip Up and Down the hill before starting the Exercise.
Mosey back to the parking lot.
29 Circle Diamond Merkins for Meatloaf’s Birthday.
COT
Countarama
Name O Rama
6- Irish Hoss
Announcement
Prayer Intenions
End Prayer
Pax *
Doubtfire
Echo
GMO
Vespa
Tarnished
Irish Hoss -6
Huckleberry
Guardian
Meatloaf
Re-Load
Footloose
Organic – Q
250th day Workout
Pax:
Norm
Waldo
Rudy
Buttercup
Irish Hoss
Stark
Reload
Echo
Fat Amy
Mr. Anderson -Q
Intro Welcome, Mission (plant Grow Serve)
5 Core Principles (free, all men, outdoors, led by member, COT) Countarama
Warm-up Arm circles forward IC 10 Arm Circles backward IC 10 Chain breaker IC 10 Windmill IC 10
The Thang:
In groups of of 3/4, 250 reps shared with group
Block swings
Block dead lifts
Man makers
Seated block overhead press
LBC
COT Countarama Nameorama Announcements Prayer
Beatdown Name: Howdy Doody
Date: 09.07.23
Location: Wakanda (Maumee HS)
QIC: Chubbs
PAX:
Lonzo
Gulliver
Footloose
Geppetto
Meatloaf
Welcome
F3 Mission and Core Principles
Disclaimer
I had a great idea after a recent Gulliver beatdown and when I went to post I saw another pax with almost exactly the same plan! Essentially it was reps and farmer carry.
Warm up:
25 yard down and backs:
Jog
Butt Kickers
High knees
Carioca
4 count squats
Windmill
Arm Circles
The Thang:
Split into teams of two. While one man carried his coupon around the island the other did the work. Coupons were varied and the pax mixed it up. Two 30-pound dumbbells, 1 35-pound kettle bell, 1 30-pound ruck plate, and a cindy.
Merkins
Squats
Imperial Walkers
Hand Release Merkins
Kick Squats
Flutter Kicks (did not get to this one)
Count-o-Rama
Name-o-Rama
The Six (Lonzo)
Announcements – Convergence and Mile High’s return
Prayer for healing and Gulliver’s anniversary
Wednesday Murph Day
Pax: Dora, Southie, Colson, Brogan (Q)
We did a Murph
Ended with COT
Lower Necropolis Run on 9/5/23
PAX:
Chit Chat
Eh
Fossil
One Man Band
Isosceles
Coconut (Q)
Jogging:
Ran through the trail of spiders up to the high side of the fort, then down Fort Meigs road to the Gauntlet, around the park and flapjacked at 5:55 for an out-and-back route.
Stretching in the parking lot.
COT–Chit Chat 6. Was great to see him back in the gloom after ~9 mo. away.
Kenny G
Irish Hoss
Scoober
Lyman
Footloose
Gulliver
Buttercup
Jimmie Hart
Huckleberry
Norm
Rudy
Landslide
Phat Thoe
Mercy (Q)
Meatloaf
Murph.
Intro, principles, Mission
Murph
COT
Not IPC at Camelot
Pax List
Doubtfire (Q)
Pizza Pie (FNG) Rob Stocchi
Jimmy Hart
Manchester
While the entirety of F3 BS was at the Foundry performing great feats of strength, four of us were at Camelot accelerating our 1st F.
We also had the pleasure of naming an FNG!
For this beatdown we moseyed up the Wabash where I had set up lights and my beat box.
Every exercise began with the letters “I, P and C”.
We would perform reps of an “I” exercise then a 50 m rifle carry Cindy down and back. Then we did reps of a “p” exercise followed by a 50 m bear crawl. We continued in this fashion through 3 rounds.
FNG Rob Stocchi “Pizza Pie”
Ended with a square of trust.
Q: Waldo
Ruck to the river while paried up and talking about:
Rose: highlight of the week
Thorn: Pain of the week
Bud: what are you looking forward to
Prayers for Rut’s travels over the holiday weekend
Pax:
Paratrooper
Manchester
Runt
Party On
Footlose
Gulliver
Waldo
Pearson Ruck
Pax: Armstrong, Deliverance, Fallout Boy, Raven, Go Fish (Q)
Ruck out past the overpass, PT (Imp Walkers, Skaters), return trip, PT (squats)
Prayers for a positive check up for Luke on this coming Monday
8 August 2023 Backblast: Dora, Bob Ross, Colson, Besse, and Southie completed IPC – Week 1. Don’t forget to record your total reps on the website that Dora provided. Great work men! See you next week.
09/08/2023 – IPC Week 1 at Foundry:
Date: 09/08/2023
Time: 5:30 – 6:30 AM
Location: Foundry – Gateway Middle School, Maumee, OH
Q: Bourbon
PAX: 8 Total:
The Situation
Lonzo
Hannibal
Woodstock
Echo
Fat Amy
GTL – FNG, Chris, EH’d by The Situation
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
The Thang:
• https://f3greenwood.wordpress.com/2023/09/03/participation-award-ipc-2023-week-1/
• Results:
o The Situation – 287
o Lonzo – 468
o Hannibal – 309
o Woodstock – 470
o Echo – 210
o Fat Amy – Proctor
o GTL – Didn’t count his reps, but definitely put in the work on his first beatdown!
o Bourbon – 543
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Fat Amy
• Announcements
• COT / Prayers and Intentions
Huckleberry
Bourbon
Guardian
Nitrous
Tarnished
Photon
Oil Change
Lego
Sven
Ten Pin
Stalker
Coconut
Hannibal
Flynn Rider
Flo
Beatdown:
WARM UP:
Leg swings 30 seconds each side
Knee up rotations 30 seconds
Motivators
Ladder Workout:
1. Box cutters
2. Merkins
3. Imperial Walkers
4. Flutter kick Squats
5. X Factors
6. Little Baby Crunches
7. American Hammers l
8. Monkey Humpers
9. Freddie Mercuries
10. Wipers
11. Mountain Climbers
12. High knees
9/6/23
Workout: Triple Play
AO: Grantland
QIC: Phat Thor
Pax:
Phat Thor
Bourbon
Anchovy
Gypsy
Guardian
Huckleberry
Photon
Tarnished
Gulliver
Irish Hoss
Venom
Ten Pin
Landslide
Echo
Hannibal
Lego
Mission, Principles and Disclaimer given
Warm Up:
SSH, Windmills, Arm Circles, Mosey, Chain Breakers
Split into teams of 4. Mission: go around the tennis courts the most amount of times
1st Base: 10 Burpees
2nd Base: 20 Merkins
3rd Base: 30 Monkey Humpers
Home Plate: your choice of 10-20-30-40 etc until 100 reps of the following exercises
Bear Squats
No Cheat Merkins
Absolutions
Imperial Walkers
Boxcutters
No Surrenders
4 Count Flutter Kicks
Bonnie Blairs
Mt Climbers
BBS
Finished with a COT!
Pax: Besse, Southie, Brogan
Location: The Pit and around town
The thang: 4.13 mile run for Bessie; 4.4 for Southie and Brogan
Date: 9/9/2023
Black Ops Run
Pax: Besse, Southie, Brogan
Location: The Pit and around town
The thang: 4.13 mile run for Bessie; 4.4 for Southie and Brogan
IPC Week 1 – Last Chance
Proctor: Fat Amy & Bourbon
Q: Cinnamons – 627
Rudy – 421
Stark – 629
Viper – 527
Snake Bite – 506
Photon – 310
Spike – 300
Guardian – 333
Coconut – 540
Boo Boo – 554
Nougat – 412
Romano – 520
Irish Hoss – 562
Re-load – 475
Jimmy Hart – 450
You could feel the energy, and everyone pushed each other to be better. F3 is awesome and IPC knows we were here!!
A Great six by Photon and strong words of wisdom and caring by Jimmy Hart.
09/09/2023 – 43 Feet:
Date: 09/09/2023
Time: 6:30 – 7:30 AM
Location: The Battlefield – Fallen Timbers Theater
Q: Bourbon
PAX: 63 PAX:
Lyman
Big Box
Spaulding
Phat Thor
GMO
Cobra Commander (F3 Toledo)
Re-Load
Beaker (F3 Toledo)
Silent Bob (F3 Toledo)
Landslide
Mercy
Cobra
Chit Chat
Everest
Creeper (Organic 2.0)
Organic
Tarnished
High Tower
Sling Shot
Meatloaf
Waldo
Ca$h Money
Klepto
Cage (FNG)
Wipers
Raven
Huckleberry
Thai Guy
Huffy
Casper
Irish Hoss
Flo
Malware
Runt
Rudy
Doubtfire
Cinnamons
Paddle Boat (F3 Toledo)
Nougat (F3 Toledo)
Patch (F3 Toledo)
Gulliver
Photon
Spike
Mjolnir (Chanel 2.0)
Chanel
Stark
Isosceles
Solo
Party On
Fat Amy
Geppetto
Bull (F3 Toledo)
Jimmy Dean (F3 Toledo)
Deliverance
Dr. Banner (F3 Toledo)
Jimmy Hart
TuPac (F3 Toledo)
Stalker
Hannibal
Guardian
Mr. Anderson
Footloose
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
Beatdown:
Opening Comments:
At 6:50 am on January 1st 2011, 34 men gathered in the gloom. This set into motion a series of events which ultimately delivered you to the gloom too.
The shovel flag is a symbol which we have grown to love, but it didn’t even exist at the beginning of this first workout so they naturally gathered under the flagpole.
They didn’t know it at the time, but they were launching an unprecedented crusade against sad clowns that would give rise to new found strength in men like you and like me. We are all Qrusaders fighting for ourselves and now too for the men next to us.
It is not an accident or some sort of coincidence that you posted here today. You posted because you demand more from yourself. Only you know if you are reaching your limits. Stand tall. Feel strong. Be proud. Unshackle your warrior!
Welcome to the Gloom gentlemen.
• Today’s beatdown is not the exact workout performed by the men at the first post, but inspired by it. Unless specified otherwise, all exercises will be to a 34 count in recognition of the 34 men posting at that first workout back in 2011.
• Run the loop to the cones and end back where we started.
• In Order (Al Gore when finished until the six finishes):
o Merkins
o Wide-Arm Merkins
o Diamond Merkins
o Military Merkins (knuckle push-up with your elbows in tight to your sides)
• Run the loop to the cones and end back where we started
• In Order (Plank when finished until the six finishes):
o Hydraulic Squats (squat- right knee down- left knee down- right knee up- left knee up- stand up)
o Dolly (on your 6 with legs 6” off ground- spread apart- bring together)
o Flutter Kick (4-count)
o LBC’s
• Run the loop to the cones and end back where we started
• In Order (Plank when finished until the six finishes):
o Side Straddle Hop
o Burpees
o Mountain Climbers
• Run the loop to the cones and end back where we started
• Howling Monkeys (Circle up- 1 Monkey Humper each around the circle like dominos- when done you hold it until everyone gets a turn to do theirs… faster is better here.) We did this for two trips around the circle.
• Mosey to the shovel flag planted in the grassy area with the following note attached to it:
The Campos was a workout group that grew to problematic numbers and created the first starfish style spinoff – this spinoff was the birth of F3. The Campos Qrusaders left the first shovel flag as a tongue in cheek gift to this first pax with the following note attached to it.
“Pax (if you last),
Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you.
I hope you reach a point today or next Saturday — where you want to quit. So, in the union of men, “you against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld — or in your weakness, you’ve rationalized away.
It’s time; but if you don’t care, we won’t care either.
What’s it gonna be, son??
– Apostle Gx”
Bourbon spoke about leading and stepping up to lead with all PAX. Bourbon spoke about the leadership from Colonel, Stark, Geppetto. Then handed the flag to Fat Amy as the new Nantan of F3 Black Swamp.
Count-O-Rama and Name-O-Rama.
Learn about the 6. Cobra Commander.
Announcements.
COT / Prayers and Intentions.
Meatloaf – Q
Flo – Q
Mercy
Jimmy Dean
Footloose
Paddle Boat
Raven
Doubtfire
Cobra Commander
Patch
Lego
Buttercup
Tarnished
Geppetto
Huckleberry
Runt
Gulliver
Lyman
Solo
Beaker
Malware
Phat Thor
Chit Chat
Tupac
Silent Bob
The Thang:
-Split up into two groups and I lead two rounds of exercises
Round 1: 20 reps of each
Ruck Overhead Press
Step ups with kettlebells
Sandbag rows
Ruck swings
Ruck merkins
Round 2:
-relay race around half of the pond with a sandbag
The second half was lead by Flo for a leadership discussion on QSource 4.1 Sun Sponte Leader
Pax:
Guardian
Whopper
VanGogh (Q)
Workout
Iron pax week 2
9/11/23 Camelot
Never Forget
Warm up:
-quiet stretches silent count
Triceps, hamstrings, calves
The Thang
Round 1 ( three times)
9 Block swings
11 shoulder press
34 Squats
3 Never Surrender
Run 343’
( one foot for every first responder life lost)
Round 2
9 block pullovers
11 block rows
34 block curls
3 man makers
Run 343’
Round 3
9 Big Boy sit ups with block
11 Skull Crushers
34 dips
3 Absolutions
Run 343’
Bonus Round
20 box jumps & 71 mountain climbers to represent the 2,071 stairs in the WTC
COT
Countarama
Name O Rama
6- Pizza Pie
Announcement
Prayer Intenions
End Prayer
Pax –
Doubtfire
Pizza Pie
Echo
GMO ( Q)
PAX:
Lonzo – Q
Ponzi
Everest
We changed things up a little and we did a ruck to Perrysburg and back. Got some miles in and good conversation.
Backblast for Foundry on 9/11/23
IPC Week 2: “BDE Mile”
PAX:
Phat Thor
Reload
Norm
Viper
Party on
Lego
Footloose
Waldo
Irish Hoss
Manchester
Isosceles
Alright Alright Alright
Cinnamons
Fat Amy
Landslide
Coconut (Q)
Intro: Mission, Core Principles, Moment of Silence to observe/honor 9/11 memory.
Quick introduction of the format for today’s workout. Starting gun at 0520.
THANG
400m run
5 BDE Burpees
400m run
5 BDE Merkins
Repeato for 45 minutes
Score rounded down to the nearest 100m traveled.
COR-NOR.
As i’m writing this, i realize i forgot to bring in the 6. Sorry!
9-11
Pax: Fallout Boy, Pinto, Raven, Deliverance (Q)
warm up: chain breaker, side-straddle-hop, lap of parking lot.
Workout: 9 sets of 90 seconds exercise followed by 110 seconds of step ups onto a block (remembering the 110 flights of stairs at the World Trade Center). Exercises: Muricans, Sit-Ups, Block Curls, LBC’s, Block Press, Bicycles, Block Row, Flutter Kick, CPR (curl-press-row).
Prayers of thanksgiving for our first responders, military, and our freedoms. Prayers for Luke as he goes to Cleveland for testing.
Fun at The Rabbit Hole
9/8/2023
Pax:
Doubtfire (Q)
Reload
Solo
Snake Bite
Viper
Rudy
Organic
Callahan
Party On
Manchester
Waldo
GMO
We began with a little Indian Run mosey to the base of the sledding hill. Once again, I decided to throw shade at IPC and developed a beatdown using only exercises that begin with the letters ‘I, P and C”.
Once we arrived at the base of the hill, I had pax break up into groups of three. We then performed a set number of reps of and I, a P and a C exercise before traversing up the hill and back. Those who returned early held plank or Al Gore until the 6 returned.
A sample of exercises performed were:
Imperial Squat Walkers
Inch Worm Merkins
Indian Bear Crawl
Indian Run
Plank Jacks
Pamela Anderson
Partner Derkins
Partner Plank Curls
Cumberland County Viaducts
Cut A Flip
Carolina Dry Docks
Crunchy Frogs
Caterpillar Merkins
Once finished, we moseyed back to the shovel flag and had time for a round of Carolina Dry Docks before wrapping up with our COT.
Six : Callahan
BDE MILE
F3 MEN: Colson (Q), Besse, & Southie
Format
* 45min AMRAP
* 400-meter track with 100-meter increments clearly visible
The Thang
* The workout begins when the timer starts
* 400-meter lap
* 5 BDE burpees
* 400-meter lap
* 5 BDE merkins (AKA – hand-release prisoner merkins)
* Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
* Repeat until time is called.
Scoring
* Total number of meters rounded down to the closest 100 when time is called
* For example, if time is called and you are between 880 and 890 meters, your score is 880 meters
10 Strong showed up in the rainy Gloom for the morning Murph at Coronado. Spirits were high, mumblechat was strong, and men got better.
Q: Irish Hoss
HIM’s:
Mercy
Footloose
Echo
Rudy
Meatloaf
Lonzo “Monzo”
Landslide
Viper
Jimmy Heart
Chess game. When a player takes a piece, he chooses from a list of workouts with respective exercises.
Pawn captures are 20 reps of air presses, step-ups, and/or LBCs.
Knight/Bishop captures are 40 reps of shoulder taps, squats, and/or American hammers.
Rook captures are 60 reps of merkins, jumping squats, and sit-ups.
Queen captures are 100 reps of burpees, Lt. Dans, and crunchy frogs.
Total rep count tonight: ~480 reps per person.
Huckleberry, Red Baron, Anchor, Chit-chat, and Ponzi were present.
Grantland Beatdown
Date: September 13, 2023
Location: Grantland
PAX:
Q – Geppetto
Echo
Ten Pin
Photon
Lego
Fat Amy
Party On
Guardian
Coconut
Huckleberry
Meatloaf
Tarnished
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
The “Thang”:
Individual work
Elevens (10 minutes)
Parking Lot – end to end
Big Boi Sit Ups
HR Merkins
Mosey to small hill behind YMCA
Partner work
BLIMPS – One partner runs up and over the hill while the other partner does the work. Alternate.
-Burpees (25)
-Lunges (50 – 2 is 1)
-Imperial Walkers (75)
-Merkins (100)
-Plank Jacks (125)
-Squats (150)
Team Work
All members not racing are performing squats or holding Al gore and encouraging their teammate.
Run to top of hill and perform:
1st race – Three absolutions
2nd race – Three Never Surrenders
Run back to start relay continues until all team members have raced.
Moleskin/Spreadsheet from the Gloom:
-Great morning in the Swamp. TClaps to Party On, Echo and Fat Amy for making the trip to Grantland.
-Playlist was 80s focused. Yes, Fleetwood Mac, Daryl Hall and John Oates, Peter Gabriel, Talking Heads, Queen, The Police, Dire Straits
-It was an honor to lead
Backblast
Dora, Southie
Strongbad
12 straddle hop, run lap
+ 12 coupon curl, run lap
+ 12 www III sit ups, run lap
+ 12 merkins, run lap
+ 12 bonnie blairs, run lap
+ 12 supermans, run lap
+ 12 tricep overhead curl, run lap
+ 12 rockette hillbillies, run lap
+ 12 X factors, run lap
+ 12 overhead press, run lap
+ 12 plank jack shoulder taps, run lap
+ 12 blockies, run lap
Laps were water tower stairs.
We skipped grade 11 for time.
Humane Burpees BB
Welcome
Mission
Principles
Pax
Irish Hoss
Mile High
Huffy
Raven
Van Gogh
Flo (Q)
Warm up
SSH 21
Windmills
Arm Circles
Reverse Pickle Pounders
Six 4 minute rounds of Humane Burpees
10 Kettlebell swings
6 Kettlebell squats
6 Merkins
10 KB Swings
5 KB Squats
5 Merkins
Etc to 10/1/1
Totals
360 Kettlebell Swings
126 Kettlebell Squats
126 Merkins
Two minutes of core
Repeato six rounds
Core included:
Flutter Kicks
American Hammers
Box Cutters
30/60/90
LBCs
Cor 6
Nor
Six: Irish Hoss
Announcements
Prayer
Coffeeteria afterwards by Raven!
9/12/23
AO: Necropolis Ruck
QIC: Phat Thor
Rucked over to gateway and back!
Ruckers:
Phat Thor
Party On
Photon
Ten Pin
Re-Load
Mile High
Flo
Flynn Rider
Huffy
Runners:
Isosceles
One Man Band
Eh
Anouncements and Prayer at the End!
DATE: 9/14/23
BBB
Welcome/Mission
5 Core Principles
Countorama
WARM-UP:
Ballivator – from 7
press jacks – press ball above head
Press jacks – press ball forward from chest
Curls
Hold
Round 1: 4:30 minute timer
PAX must finish before the timer ends or they do 5 BBBurpees.
Do the following with a basketball:
20: alternating- hand merkins
Attempted-murder bunnies (FORWARD)→ to other end of court
20: American slammers
Attempted-murder bunnies (BACKWARD)→ back to start
20: Rainbow lunges 1:1 (Coconut called them Bronnie James’ 🙂)
Wind Sprint. half court and back. Full court and back.
Round 2: 4:40 minute timer
PAX must finish before the timer ends or they do 5 BBBurpees.
Do the following with a basketball:
20: Superman’s
Lateral Ape (RIGHT)→to other end of court
20: Flutter kicks (2:1)
Lateral Ape (LEFT )→ back to start
20: Side-lunge jump shots
Wind Sprint. half court and back. Full court and back
Round 3: 4:40 minute timer
PAX must finish before the timer ends or they do 5 BBBurpees.
Do the following with a basketball:
10: BigBallerBurpees
Lunge-walk (FORWARD) → to other end of court
10: Mountain-Climbers (2:1)
Lunge-walk (BACKWARD) → back to start
10: 3-pointers Sit-ups (3:1)
Wind Sprint. half court and back. Full court and back
Repeato – increase timer by 10 seconds
COOL DOWN:
Knock-out
COT:
Countorama
Nameorama
6 – Mercy
FNG -none
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Mr. Anderson
Guardian
Poo Bear
Lonzo
Chubbs
Mercy
Huckleberry
Date: 9/14/23
The ARMory
0530 Circle Up
Mission / 5 Core Principles / Count-o-Rama
The Thang:
5 Rounds of Pure ARMory Bliss
Groups of 4 with rotating exercises between 2 cones. All to a phenomenal playlist of songs with the word ARM in the title :p
Round 1 (5 mins) – Cone 1: Big Boy Sit-ups / Cone 2: Merkins / Transfer: Run/Jog
– 1 min rest –
Round 2 (6 mins) – C1: Burpees / C2: Side-Straddle Hop / Tsfr: Two-Cindy Kettle Carry
– 1 min rest –
Round 3 (7 mins) – C1: Diamond Merkins / C2: Plank / Tsfr: Cindy Rifle Carry
– 1 min rest –
Round 4 (8 mins) – C1: Derkin / C2: Flying Squirrel / Tsfr: Block Lunges (hate!)
– 1 min rest –
Round 5 (until 0610) – C1: Inventor of the Internet / C2: Knalp (Reverse Plank) / Tsfr: Run
COT
Count-o-Rama
Name-o-Rama
6 – Mile High
Announcements
Prayers
PAX List:
Q – Jimmy Hart
Fat Amy (NanTan aka Japanese Chieftain)
Re-Load
Echo
Buttercup
Photon
Irish Hoss
6 – Mile High
One more week of Swampball! 14 HIM came out as we wrap up the season…
Solo
Mercy
GTO
Scuber
The Situation
Sven
Slingshot
Buttercup
Pooh Bear
Lyman
Woodstock
Romono
Calahan
Rudy (Q)
9/14/23
AO: The Wall
QIC: Phat Thor
Pax:
Phat Thor
Chit chat
Flynn rider
Oil change
Ten pin
Lego
Hannibal
Principles and mission given
Warm up:
SSH
Chain breakers
Slow count windmills
Mosey
Arm circles
The work: Partnered up
1 pax goes up the stairs farmer carrying blocks
The other pax goes through the workout.
When the blocks get back, the largeness run together and then switch
Work: burpees, lunges, imperial walkers, merkins, planks jacks, squats.
After we did 20 count core activities
Prayer and annoucnements
Pearson Ruck
Pax: Deliverance, Pinto, Fallout Boy (Q)
Ruck with overpass and PT (Presses, Curls, Muricans, Squats, Burpees with Ruck)
Prayers of Thanksgiving for Luke being free of cancer!
BDE MILE
F3 MEN: Besse (Q), Dora, Colson, & Bob Ross
Format
* 45min AMRAP
* 400-meter track with 100-meter increments clearly visible
The Thang
* The workout begins when the timer starts
* 400-meter lap
* 5 BDE burpees
* 400-meter lap
* 5 BDE merkins (AKA – hand-release prisoner merkins)
* Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
* Repeat until time is called.
Scoring
* Total number of meters rounded down to the closest 100 when time is called
* For example, if time is called and you are between 880 and 890 meters, your score is 880 meters
9/15/23 Rabbit Hole
Oh hill Yeah!!
Warm up:
-quiet stretches silent count
hamstrings, calves
Windmill IC
The Thang
Round 1 ( three times)
45 sec 4 count mountain climber/ 1 merkin
45 sec Bent leg raises
30 sec rest
*Run Hill
Round 2 ( three times)
45 sec Rope pulls
45 sec flutter kicks
30 sec rest
*Run Hill
Round 3 ( three times)
45 sec Big Boy sit ups
45 sec Heel touches
30 sec Rest
*Run Hill
Round 4 ( three times)
45 sec Rocking plank
45 sec Toe taps
30 sec rest
*Run Hill
COT
Countarama
Name O Rama
6- Buttercup
Announcement
Prayer Intenions
End Prayer
Pax –
Waldo
Manchester
Rudy
Hannibal
Stark
ButterCup -6
FatAmy
ReLoad
Guardian
Doubtfire
Callahan
Echo
Cinnamons
Irish Hoss
GMO ( Q)
9/16/23 0630-0730
💥🏈 Madden VQ 🏈💥
Pax:
Fossil
Nitrous
Malware
Poser
Mjölnir
Chanel
Landslide
Bourbon
Hannibal
Waldo
Photon
Party On
Good Burger
Deliverance
Coconut
Guardian
Spaulding
Irish Hoss
Jimmy Heart
Spike
The Bus
Fat Amy
Madden (Q)
F3 mission, 5 core principles and F3 credo
Warmarama – 21’s in SSC x2 (we messed up first time)
The Thang: Scavenger Hunt!!!!
2 teams. 7 different stops per team with exercises at each stop (absolutions, burpees, bbsu’s, x-factors, skaters, penguins, merkins). Total we ran over a mile around the AO per team. We ended with 2 games of knockout 🏀 in the parking lot.
COR
NOR
6 – Chanel
COT
Prayer 🙏🏼
9/16/23 Indian Ruck
Pax Q Runt
Footloose
Rudy
Klepto
Chubbs
Daisy
Gulliver
Buttercup
FNG
Indian Ruck through actual Fallen Timbers Battlefield site FNG was able to SAG Klepto back from site who had an ankle roll.
COT
No announcements
9/16/23 Capture Custer’s Hill
Warm up:
7 count Motivators IC
The Thang
Pax took buffs of green or orange. The green buff did all the work at each corner before mosey whereas orange buff did same exercise at each corner with moseys between before going to the next exercise in 7 of Diamonds fashion. All buffs ended in center for heels to heaven looking like Custer’s fallen soldiers.
Exercises included…
B urpees (7)
A merican hammers (14)
T urkish getups (21)
T- merkins (28)
L unges (21)
E blows to knees (IWs) (14)
S quats (7)
COT
Name O Rama
6-
No Announcement
End Prayer
SiteQ handoff
Pax –16
Footloose
Rocket Man (Anton Darby)
Mercy
Rudy
Thai Guy
Daisy
Hightower
Tackleberry
Snake Bite
Viper
Gulliver
Huckleberry
Cash Money
Wipers
Chubbs
Runt(Q)
Backblast
IPC week 3
Dora, Colsons, Southie
9/18/23 0530-0630
IPC Week 3
5 rounds of ridiculousness “Cindy 500”
Pax:
Bourbon
Photon
Peach
Party On
Whopper
Guardian (Q)
Rd 1:
10 merkins
15 thrusters
20 merkins
25 thrusters
30 merkins
400 M run
Rd 2:
10 Thrusters
15 V-Ups
20 Thrusters
25 V-Ups
30 Thrusters
400M run
Rd 3:
10 V-Ups
15 Jungle Bois
20 V-Ups
25 Jungle Bois
30 V-Ups
400M run
Rd 4:
10 Jungle Bois
15 Blockies
20 Jungle Bois
25 Blockies
30 Jungle Bois
400M run
Rd 5:
10 Blockies
15 Merkins
20 Blockies
25 Merkins
30 Blockies
400M run
COR
NOR
6- Guardian
COT
09/18/23
The Chair of Pain
The Nest
PAX:
Armstrong
Pinto
Deliverance
Go Fish
Huffy
Raven
Three Rivers – DR
Fallout Boy – QiC
The Thang:
Deck of cards
Hearts = Burpees
Diamonds = Merkins
Spades = Squats w/ block
Clubs = Rows w/ block
Great morning, beautiful weather, met a DR PAX here from TN, Three Rivers (grew up in Pittsburgh) & followed the BD with a Coffeeteria.
#ISI
Ended CoT (praise God for Lukes recovery, grateful for the visit from our brother from TN)
Thank you, Fallout Boy for letting me talk you into leading today. One of these days I’m gonna make you do your own BB too 🙂
-Raven
09/16/2023 – IPC Week 2 at Foundry:
Date: 09/08/2023
Time: 5:15 – 6:15 AM
Location: Foundry – Gateway Middle School, Maumee, OH
Q: Bourbon
PAX: 10 Total:
Viper
Woodstock
Photon
The Bus (F3 Toledo)
Jimmy Hart
Good Burger (F3 Toledo)
Spike (F3 Toledo)
Snake Bite (Viper’s 2.0)
Coconut
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
The Thang:
• https://f3greenwood.wordpress.com/2023/09/10/bde-mile-ipc-2023-week-2/
• Results:
o Viper – 6,900m
o Woodstock – 6,900m
o Photon – 6,000m
o The Bus – 6,000m
o Jimmy Hart – 5,800m
o Good Burger – 5,600m
o Spike – 5,200m
o Snake Bite – 5,200m
o Coconut – Proctor
o Bourbon – DNF, Proctor
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Woodstock
• Announcements
• COT / Prayers and Intentions
Morning Run
Intro
Mission
5 Principles
Workout
Run around town.
PAX
One Man Band
Isocolece
Eh
PAX:
Huckleberry
Doubtfire
GMO
Mercy (q)
Slingshot
Intro, principles, mission, credo
MPC = Mercy PAX Challenge.
If Mercy was going to have a proscribed workout, it should absolutely include a Murph, with less running.
Mosey to shelter, that has lights – use shelter for pullups. 2 other cones with lights out in field, to create a triangle.
5 reps Station 1, 10 reps Station 2, 15 reps Station 3.
Rotate rounds:
Round 1 – 5 pullups, 10 merkins, 15 squats
Round 2 – 5 burpees, 10 Lt Dans, 15 Big boi sit-ups.
Do Round 1 and 2, repeat into perpetuity.
COT
9/18/23
The Cindy 500: IPC Week 3
AO: Foundry
QIC: Phat Thor
Pax:
Phat Thor
Woodstock
Cinnamons
Stark
Coconut
Viper
Snakebite
Jimmy Hart
Irish Hoss
Re-Load
Waldo
Core Principles/Mission/Disclaimer given. And then we hopped right into it. The first 10 merkins was our warmup.
The Thang:
Round 1:
10 Merkins
15 Thrusters
20 Merkins
25 Thrusters
30 Merkins
400 meter Run
Round 2:
10 Thrusters
15 V-ups
20 Thrusters
25 V-ups
30 Thrusters
400 meter Run
Round 3:
10 V-ups
15 Jungle Boys
20 V-ups
25 Jungle Boys
30 V-ups
400 meter Run
Round 4:
10 Jungle Boys
15 Blockees
20 Jungle Boys
25 Blockees
30 Jungle Boys
400 meter Run
Round 5:
10 Blockees
15 Merkins
20 Blockees
25 Merkins
30 Blockees
400 meter Run
That was messed up…
Ended with a fantastic run in with the 6(yours truly) and a circle of trust. Fantastic push!
The Murph
PAX:
Van Gogh
Whopper
Huckleberry
Completed the murph.
100 pull-ups
200 merkins
300 squats
COT
Leadership Ruck
Q: Oil Change
Pax: Tarnish, Fat Amy, Doubtfire, Flo, Malware
Topic:
Discussed Pat Lencioni’s book “the ideal team player” and the idea of being Humble, Hungry, and Smart.
Q: Oil Change
Pax: Flo, Photon, Ten Pin, Chubbs, Huffy, Huckleberry, Flynn Rider
Work: Rucked to Upper Necropolis 2×2. Rotated the right side there and the left side back. Every 5 minutes the person in the lead picked 10 reps of an exercise.
F3 Levis Commons
9/19/23 at 6:15 pm
Beatdown Checkers with Coupon (Block)
PAX:
Everest
Anchor
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Objective is to get as many pieces from your opponents as possible.
One by one on each team in line decides the move.
Black has first play, after turns alternate.
Moves can only be made on the dark squares…so pieces move diagonally and in a forward direction.
You can capture one piece per jump but can make multiple jumps in a single turn.
After a piece is captured, everyone does the workout on the bottom of the piece.
If you can jump your opponents piece, you must.
Once a piece reaches the opponent”s side of the board, it is Kinged and everyone does 5 Burpees.
Kings can only move diagonally, but they can move forward or backward.
While waiting turns to play, everyone does Curls and Squats with a Block.
COT: 6th was Anchor
11 men gathered on a rather warm fall morning to do a full court press beatdown on the tennis court at mighty Grantland AO. The workout consisted of a movement across the width of 5 courts with an exercise at each baseline and center line of the courts. The inchworm groiner paired with monkey jumpers was a crowd favorite.
Q: Irish Hoss
Pax
Guardian
Peach
Tarnish
Venom
Ten Pin
Huckleberry
Photon
Rudy
Echo
Chit chat
River Ruck BB
Welcome
FNG Anthony Reigle
Mission
Principles
PAX
Huffy
Geppetto
Raven
Woody (FNG)
Flo Q
Rucked the hills and river area of the Yard with a 60lb sandbag and two 35lb kettlebells. Rotated every two minutes.
COR 5
Six was Geppetto
NOR
COT
Honored to lead!
Beyond The Wall
Date: September 21, 2023
Location: The Wall – Riverside Park – Perrysburg, OH
PAX:
Q – Geppetto
Ten Pin
Guardian
Irish Hoss
Hannibal
Flynn Rider
Spaulding
Re-Load
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
The “Thang”:
Mosey to Hood Park
Round One
Bear crawl up hill
(10) Incline Merkins on roundabout curb
Run around to the steps
(10) Dips on benches
Run down steps
Run up steps
(10) Dips on benches
Run to roundabout
(10) Incline merkins on curb
Crawl bear down hill
Round Two
Lunge walk up hill
(10) BBSU
Run to steps
(10) 4 count Flutter Kicks
Run down steps
Run up steps
(10) 4 count flutter kicks
Run to roundabout
(10) BBSU
Reverse lunge walk down hill
Round Three
Squat, rotate 180 degrees, squat up the hill
(10) Squats at roundabout
Run to steps
(10) Never Surrenders
Run down steps
Run Up steps
(10) Never Surrenders
Run to roundabout
(10) Squats
Squat, rotate 180 degrees, squat down the hill
Mosey back to The Wall
COT:
Count O Rama – 8
Name O Rama
The Six – Flynn Rider – EH’d by Fat Thor. Band Director at CCHS. Enjoys the encouragement from the group and doesn’t feel like he has to prove anything with the group.
Prayers for Buttercup and his injury.
Moleskin/Spreadsheet from the Gloom:
Great morning in the Swamp. Weather was perfect
Unbeknownst to YHC, today’s workout was very similar to Irish Hoss’s workout yesterday at Grantland.
Thanks to the seven other men who posted today. It was an honor to lead.
Pax: Dora, Southie, Bessie, Colson, Brogan (Q)
Location: The Pit
Workout: We rucked 2.5 miles while holding different weighted dumbbells provided by Bessie and Dora.
Ended with COT
9/21/23 BLIMPS take 2
Peach
Coconut
Stark
Pooh bear
Echo
Party on-Q
Welcome
F3 Mission & Core Principles
PAX:
Woodstock
Mercy
Lonzo
Slingshot
Isosceles
Gulliver
Lyman (QIC)
Warmup: 25 Side Straddle Hops
Mosey to the end of the parking lot and back
The Thang:
100 Air Presses
Broad Jump Burpee out 10, mosey back
90 LBCs
BJ Burpee out 9, mosey back
80 Lunge 1:1
BJ Burpee out 8, mosey back
70 Overhead hand clap
BJ Burpee out 7, mosey back
60 Rosalitas
BJ Burpee out 6, mosey back
50 Squats
BJ Burpee out 5, mosey back
40 Merkins
BJ Burpee out 4, mosey back
30 Plank Jack Shoulder Taps 1:1
BJ Burpee out 3, mosey back
20 Diamond Merkins
BJ Burpee out 2, mosey back
10 Absolutions
BJ Burpee out 1, mosey back
Ended with a jog around the parking lot perimeter
Countorama
Name-o-rama
Slingshot was the Six
Announcements
Ended in Prayer.
Pleasure to lead today!
Lyman
IPC week 3
Cindy 500
Dora, Besse, Colson
Hill BOMBS
Intro
Mission
5 Core Principles
Countarama
Warm-up 5 min
Arm circles forward IC 10
Arm Circles backward IC 10
Abe Vigoda IC 10
Chain breaker IC 10
Motivators 7 count
Squativators 5 count
Mosey to hill
The thang:
B.O.M.B.S.
Partnered up. Pax 1 does exercise while Pax 2 runs up the hill. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Countarama
Nameorama
6 – Goldwing
Announcements
Ended in prayer
Q – Re-Load
Doubtfire
Echo
Callahan
Organic
Hannibal
Goldwing
GMO
Landslide
Party On
Irish Hoss
Rudy
Meatloaf
Lyman
Lonzo
Norm
Mercy (q)
Reload
Intro, Principles
Murph. With Cinnamons music, and a minute timer
COT
Gulliver
Phat Thor
Landslide
Jimmie Hart
Chubbs
Mercy (q)
MPC Week 1 #2
This MPC workout was a team approach. The format was a 4 stations in a square, with a station in the middle.
After doing reps at each station, run to middle to do 3 burpees, then to next station. Run to middle after every station to do 3 burpees.
after completing a revolution – all 4 stations plus burpees in middle after each station, draw card from deck and throw into your team’s box
Stations:
First Half: 5 Pull-ups, 10 mike tyson, 15 imperial walkers, 20 air press
3 burpees in center after every station
Halftime
Second half: 5 pullups, 10 merkins, 15, squats, 20 SSH
3 burpees in center after every station
Number cards worth their number value, face cards and aces worth 10
With a few cards left in the deck:
Team 1: 165
Team 2: 166
All 6 gained points in the MPC. Standings to be released soon.
COT
PAX:
Nitrous
Coconut
additional deets in the ruck BB
9/23/23
Workout: Thor and Tarnished
AO: Fortress
QIC: Phat Thor & Tarnished
PAX:
Phat Thor
Tarnished
Mayor
Spaulding
Chubbs
Stark
Photon
Hannibal
Deliverance
Hozier(spelling?)
Chit Chat
Re-Load
Party On
Guardian
Irish Hoss
Mission, Principles and Disclaimer given(tarnished)
Warmup: SSH, Windmills, Chainbreakers.(tarnished)
Group Murph:(Phat thor)
Run around short loop
10 pull ups
20 merkins
30 Squats
Run back around short loop
Part 1: (tarnished)
Dora: Pax partner up
While 1 runs across parking lot, the other does the work
100 Hand Release Merkins
200 BBS
300 Squat Jumps
Part 2: (Phat Thor)
Stay with your partner. Take a mosey around the big loop together.
Every Light Post: 20 Monkey Humpers(get down on those)
Every picnic table: 20 Bear Squats
NOR & COT(6:20/25)(Phat Thor)
F3 The Battlefield
9/23/23 6:30 am
1 & 6
PAX:
Vipers
Echo
Mercy
Runt
Wipers
Doubtfire
Thai Guy
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
3 exercises at each location
Location 1: 20-Merkins/25-Mt. Climbers (2 is 1)/30-Pickle Pounders
Location 2: 20-Lt. Dan’s (2 is 1)/25-Imperial Walkers (2 is 1)/30-Lunges (2 is 1)
Location 3: 20-Crunchy Frogs/25-American Hammers (2 is 1)/30-LBC’s
Location 4: 20-Bear Squats/25-Shoulder Plank Jacks (2 is 1)/30-Diamond Merkins
Location 5: 20-Overhead Presses w/Block/25-Curls w/Block/30-Bent-Over Rows w/Block
Location 6: 20-Bicycles (2 is 1)/25-Hello Dollies/30-Leg Raises
After completion of each location, run around the theater. Upon returning to your just completed location, continue to run to center and roll the single dice. It will determine which location you go to next (1-6).
Continue until Q calls time.
COT: 6th was Mercy
Q-Echo
Runt
Mercy
Opening
3 mile ruck down to river and back.
BLIMPS
Pax – Armstrong, Deliverance, Go Fish, Pinto, Fallout Boy (Q)
BLIMPS (partners, 50 reps of Burpee, Lunge w/ block, Imperial Walker 2:1, Murican 25 incline/25d decline, Shoulder Press w/ block, Squat w/ block)
Circle exercises; Muricans, Squats, Rows, block pass.
Prayers for the family of Samantha Kalkbrenner, 15 year old student who died in a bus crash. Go Fish knew her father from his time in the Marines.
Backblast – September 25, 2023
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX:
Q – Geppetto
Venom
Chit Chat
Whopper
Huckleberry
Mile High
Isosceles
Peach
Stalker
Fat Thor
Van Gogh
Hannigan
Workout: Mumble Monday
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
The “Thang”:
Warm up: run/job toward Eckel Junction and back into Ft Meigs Elementary parking lot back to the area by portable classrooms.
AMRAP within the allotted time. 10-second rest between each exercise
Round One: 1:30 duration per exercise
-Mountain Climbers
-Lieutenant Dan’s
-Plank
-Shoulder Taps
Run two down and backs – portables to basketball hoops
Round Two: 2:30 duration per exercise
-Merkins
-Big Boy Sit Ups
-Plank Jacks
-Squats
Run two down and backs – portables to basketball hoops
Round Three: 3:30 duration per exercise
-Imperial Walkers
-Kraken Burpees
-Side Straddle Hops
Run two down and backs – portables to basketball hoops
Ended with:
Count-O-Rama – Twelve
Name-O-Rama
Sharing of the six – Huckleberry – Today was post 1415! Huck was Eh’d by Bourbon at a YMCA board meeting. Sidecut was his 1st workout (Q’d by Stark). Wasn’t looking for a new group of friends but he found them with this group. Loves the 2nd F aspect of F3. We are the most unorganized organization he’s been a part of and that is what makes it work.
Ball of Man – Prayer of thanks for F3 and that we were all able to find each other through this group. Prayers to watch over our families and for us to be leaders in our communities.
Spreadsheets from the Gloom: Temp: Low 60’s, a little breezy at times. DMB playlist. Intervals were probably too long. Need to shorten them up. Thanks to all who posted.
Backblast: F3 men – Colson (Q) & Besse
WE AREN’T PROFESSIONALS
Format
For time workout
Coupon is required
Open field with cones set out at 10 yard increments up to 30 yards.
Cone 0 at the starting line
Cone 1 placed 10 yards away from the starting line
Cone 2 placed 20 yards away from the starting line
Cone 3 placed 30 yards away from the starting line
Need timer for 5-minute EMOM timer
Kraken Burpee – 3 hand release merkins into a burpee after the 3rd hand release merkin
Perfect Merkin – hand release merkin with shoulder tap to each shoulder at top
Scoring
Total time to complete the workout
The Thang
Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.
Round 1
Murder Bunny 10yds to 1st cone and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2
Round 2
Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3
Round 3
Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
END OF WORKOUT
TOTALS:
180 yards of bear crawl
90 yards of murder bunnies
90 yards of reversed murder bunnies
70 manmakers
70 thrusters
70 World War III sit-ups
75 Perfect Merkins
Plus, however many Kraken Burpees during 5 minute timer
Q-Echo
Party on
Doubtfire
Manchester
GMO
Slingshot
Mercy
Guardian
Opening
Stretching
5 count motivator
Beatdown was 50 reps of
Big Boys
Merkins
LBC
SSH
Shoulder taps 2 is 1
Step ups
Burpees
50 meter run after each set of reps
Repeat
Countarama
GMO is 6
Announcements/ prayers
Pearson Ruck
9/21/23
Mudhole
PAX:
Armstrong
Fallout Boy
Pinto
Deliverance
Raven- QiC
5 core principles
Ruck:
Carried a Kb and Franco (32# sandbag) for half of a big loop and on the return trip we came back on the inside of the small loop.
Ended in CoT
9/23 Black Ops – Last Chance IPC week 3
Q: Cinnamons
Stark
Chanel
Good Burger
Manchester
Viper
Irish Hoss
Photon
Boo Boo
9/25 – IPC Week 4
Q: Cinnamons
Photon
Woodstock
Fat Amy
Norm
Jimmy Hart
Re-Load
Viper
Bourbon
Waldo
Coconut
Irish Hoss
Landslide
The Thing:
1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run
The Pax:
Kenny G
Woodstock
Lonzo
Scoober
Lyman
Landslide
Norm
Echo
Chicken Noodle
Rudy (Q)
Thanks to all who came. Double MPC points were handed out today.
Ruck: Bring your own coupon
PAX:
Flo
Photon
Flynn Rider
Ten Pin
Solo
Hannibal
Van Gogh
Huffy
Chubbs
A few kettlebells…
Chubbs brought a small slosh-pipe. Flynn Rider brought a french horn.
A do run run run, a do run run
PAX:
Flubber (Kotter!)
Spaulding
Irish Hoss
Coconut (Q)
bringing back an oldie, we ran past the Levy, and then on down to Woodlands park, looped around the small loop, and back to the lower Necro. ~5.25 mi for those counting. Great to catch up with Flubber as he’s been away a while.
Flynn Rider (ruck) 6.
honor and a pleasure to lead.
Anchor
Everest
Huckleberry
Ponzi
Chitchat
Red Baron
28 each: merkan, flutter kick, LT Dan, LBC, dip
Then lap
Repeat as many times as possible
Backblast: September 27th, 2023
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
(V)Q – Photon
Coconut
Phat Thor
Mile High
Chubbs
Echo
Re-Load
Irish Hoss
Bourbon
Tarnished
Hannibal
Geppetto
Lonzo
Guardian
Madden (Guardian 2.0)
Lego
Flo
Workout: Photon VQ – The Big Bang: An Ode to My First Time
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
The “Thang”:
Warm-up: Quarter Pounder – “Whopper”:
1. Run forward 25 yards, perform 25 merkins (in cadence). Run backwards 25 yards.
2. Run forward 50 yards, perform 50 squats (in cadence). Run backwards 50 yards.
3. Run forward 75 yards, perform 75 mountain climbers (on own, 1 is 1 for time). Run backwards 75 yards. (Typically 2 is 1)
4. Run forward 100 yards, perform 100 SSH (on own, 1 is 1). Run forward 100 yards. (Typically run backwards 100 yards at end)
Big Bang:
PAX form small circle with a headlamp in the center. Q calls out a number and exercise. For example, “10 burpees,” means PAX run directly away from center of circle 10 yards/paces and do 10 burpees, then run back to the center and Al Gore for the 6. Each PAX must find their own route away from the center of circle. Obstacles–ditches, trees, pits–are encouraged, but next round can’t start until all PAX accounted for. Generally performed in increasing counts (10 paces/reps, 20 paces/reps, 30 paces/reps, 40 paces/reps, 50 paces/reps) representing the ever-expanding universe.
The exercises:
1. Failure to Launch – “Alright, Alright, Alright” (0 yards, 5 reps)
2. Welsh Dragons – “Irish Hoss” (10 yards, 3 reps)
3. Blockees – “Lego” (15 yards, 15 reps)
4. Boxcutters – “Big Box” (20 yards, 20 reps)
5. Scorpion Dry Docks – “Venom” (25 yards, 25 reps, 1 is 1 for time)
6. Australian Snow Angels – “Guardian” (30 yards, 30 reps)
7. SNLs (Squat, No Surrender, Lunge (2 is 1)) – “Callahan” (35 yards, 20 reps) (Planned on 35 reps, but adjusted mid set due to intensity and time)
8. Captain Morgans – “Bourbon” (40 yards, 40 reps)
9. Iron Crosses – “Tarnished” (45 yards, 45 reps, 1 is 1 for time)
The big bang was intentionally chosen because it represents the initial beginning of photons across the universe, as well as the ever-expanding nature (infinite potential) of us PAX as men, husbands, fathers, and leaders in our own homes and communities.
Wave of Merkins – “Coconut”:
Pax circle up and get into plank position. 1st person does one merkin, then the next person to the left does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins. Repeated for 3 waves. PAX remained in plank position the entire time.
Pinocchio – “Geppetto”:
Pax circle up on their 6 with heads facing toward the circle, shoulder to shoulder. Q passes out two 40lbs sandbags on opposite sides of circle and instruct the Pax to start passing the bags. Pax react gleefully saying, “Is that it?” Q states that each of the 12 exercises of the BD corresponded to the F3 name of each of the 12 PAX present during the Q’s first post. Q calls out an exercise and waits for the present PAX to correctly identify the associated F3 name before moving on to the next exercise name. Bag pass continues until all 12 original PAX are correctly called out. In this instance, Big Box, and Tarnished were the most difficult to identify. Pax call Q a liar, just like Pinocchio.
(Typically Q institutes a Low Slow Flutter AMRAP, then Freddy Mercury during bag pass, but it was replaced with the F3 name association exercise).
Ended with:
Count-O-Rama: 17
Name-O-Rama
The Six: Re-Load
Ball of Man
Spreadsheets from the Gloom: Low 60s with a little breeze that made that flag look beautiful. Grass was dryer than expected, much to Phat Thor’s dismay. Photon’s 90s alternative rock playlist: no Swift. Lots of new exercises due to the nature of the BD. Black cross is a nice stretch. SNLs are brutal and rep counts should be kept down. Quarter Pounder w/ Cheese with intended rep count will be a real crowd pleaser in the future.
Thanks for all who posted. It was a pleasure to lead.
9/21/23 black ops iron pax!
PAX
VanGogh (Q)
Coconut
Lonzo
Callahan
Tarnished
Rudy
Photon
Isosceles
Iron pax week 3
Coconut actually wasn’t at this workout
Leadership Ruck
Discussed leadership within a team and how to handle weaknesses you might find if you are the leader or the follower. Discussed what qualities the best teams you were part of, possessed.
PAX:
Chubbs
Tarnished
Chit Chat
Flo
Valiant
Deliverance
Phat Thor
Reload
Casper (Q)
Pearson Ruck
Pax: Armstrong, Deliverance, Fallout Boy, Pinto (Q)
Rucking with parts from a ’63 Nova. Inside loop, rotated parts every half loop. PT upon completion of each loop.
Talked about proud parent moments in the last week and the value of reflecting on those moments.
Prayers for those unable to join us this morning and for fathers.
Abs and Arms AMRAPing at the Armory
Intro
Mission
5 Core Principles
Countarama
Warm-up
Arm circles forward IC 10
Arm Circles backward IC 10
Windmill IC 10
Chain breaker IC 10
Motivators 7 count
Squativators 5 count
The thang
8 min rounds 2-4-6-8….reps
Round 1
Curls – WWIII sit ups
Run to other end with block
Skull crushers – Hello Dollies
Run to other end with block
Round 2
Overhead press – American Hammers 2:1
Run to other end with block
Bent over row – LBCs
Run to other end with block
Round 3
Manmakers – Freddy Mercuries 2:1
Run to other end with block
Derkins – Captain Thor
Run to other end with block
Round 4
CPR (curl press raise) – Alarm clock
Run to other end with block
Upright row – GRR (grip rip roll)
Run to other end with block
Countarama
Nameorama
6 – Norm
Announcements
Ended in Prayer
Pax
Q- Re-Load
Viper
Fat Amy
Norm
GMO
YIKES!
9/27/23
The Yard
PAX:
Huffy
Screen Time
Van Gogh
Raven – QiC
The Thang:
We rucked. Down to waters edge, up the hill & repeat. Passed & shared a 32# sandbag (Franco) along the way.
Ended with CoT
There is no better way to start one’s day. It was an honor to lead.
AYE!
Raven.
9/28/23 The Wall
8 men gathered in a very soggy morning at the Wall. Welcomed with pouring rain for a majority of the beatdown. It was glorious! There was a surprise FNG who decided today was the day to take the plunge – F3 pax named him “drip” due to the rain and his camping story.
BD consisted of exercises in a circle using the “buzz” rules – completed 5 rounds of exercise with a lap up the stairs and down the ramp in-between each round.
Rule 1 Instead of 7 – Say “Buzz” Reverse
Rule 2 Any # divisible by 7 – Say “Buzz” Reverse
Rule 3 Any double #’s..11…22 – Say “Buzz” Reverse
Group Buzz Penalty
Rnd 1 Imperial Walkers Squat Run Steps
Rnd 2 Travoltas 20 Dips
Rnd 3 BBS – Call up 10 Flying Squirrel
Rnd 4 Twinkle toes Lunge walk around circle
Rnd 5 Circle Merk Bear crawl around the circle
PAX
Irish Hoss – Q
Mile high
Nitrous
Spaulding – 6
Waldo
Drip – FNG
Puma
Hannibal
IPC Week 4 – We Aren’t Professionals
Date 9/28/2023
The Pax:
Stark,
Photon,
Guardian,
Tarnish
Lonzo
Coconut (Proctor),
Rudy (Q)
The Thang: https://f3greenwood.wordpress.com/2023/09/24/we-arent-professionals-ipc-2023-week-4/
Comments: Hats off to Coconut to help proctor, setup, encourage and be the all around great HIM that he is. We had a bit of rain that lasted for most of the workout, but eventually let up a bit. Thanks to everyone who came out.
Backblast: F3 men – Besse (Q), Dora, Southie, Bob Ross, & Colson
WE AREN’T PROFESSIONALS
Format
For time workout
Coupon is required
Open field with cones set out at 10 yard increments up to 30 yards.
Cone 0 at the starting line
Cone 1 placed 10 yards away from the starting line
Cone 2 placed 20 yards away from the starting line
Cone 3 placed 30 yards away from the starting line
Need timer for 5-minute EMOM timer
Kraken Burpee – 3 hand release merkins into a burpee after the 3rd hand release merkin
Perfect Merkin – hand release merkin with shoulder tap to each shoulder at top
Scoring
Total time to complete the workout
The Thang
Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.
Round 1
Murder Bunny 10yds to 1st cone and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2
Round 2
Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3
Round 3
Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
END OF WORKOUT
TOTALS:
180 yards of bear crawl
90 yards of murder bunnies
90 yards of reversed murder bunnies
70 manmakers
70 thrusters
70 World War III sit-ups
75 Perfect Merkins
Plus, however many Kraken Burpees during 5 minute timer
9/29
Q – Snake Bite
Viper
Re-Load
Fat Amy
GMO
Doubtfire
Slingshot
Gold Wing
Isosceles
Huckleberry
Irish Hoss
Rudy
Mr. Anderson
The thing:
Dogfight Football: playing offense and defense at the same time. Two footballs, one for each team, simultaneous play with both. Everyone had a good time, nobody got injured. Thought of a few tweaks to make before playing again.
9/28/23
Workout: Thruster till you Drop
AO: Wakanda
QIC: Phat Thor
PAX:
Phat Thor
Gulliver
Landslide
Chubbs
Echo
Flynn Rider(6)
Mission, Principles and Disclaimer given
Warm up:
SSH, windmills, chain breakers, mosey
Work:
Pax starts doing 100 squat thrusts with block.
When they get tired and stop, they sprint to cone and back and do 20 reps of an exercise(bbs, imperial walkers, merkins, etc)
Then they pick back up where they left off with the squat thrusters. When you get to 100 you switch exercises after the sprints. But you keep doing the Squat Thrusts
Dang was that just pure awful.
COT:
Announcements: fall challenge
Intentions
Prayer
Huckelberry
Guliver
Lyman
Party On
Woodstock
Scoober
Stalker
Flo
Tarnished
Valiant
Lego
Chitchat
Drip
Malware
Stalker
Hannibal
Chit Chat
Lego
Drip
Flo
Nitrous
Tarnished
Photon
Stalker
Murph
Dora, Folsom, Southie
Murph
Dora, Colson, Southie
Oktoberfest @ The Nest
Date: October 2, 2023
Location: The Nest – Fassett Junior High School – Oregon, OH
PAX:
Geppetto – Q
Coconut
Raven
Deliverance
Pinto
Go Fish
Armstrong
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
The Thang:
Mosey out to the track behind the school.
Pax counted off, evens started with one set of exercises, odds started with another.
Evens:
50 SSH
40 BBSU
30 Bonnie Blairs
20 Squats
10 Burpees
Run one lap
Odds:
50 Imperial Walkers
40 Merkins
30 LBC’s
20 Lt. Dan’s
10 Absolutions
Run two laps
Flip flop after completing your circuit. Repeato until time called.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six and a prayer.
Raven was the six. Eh’d by Tots via Cedar Creek. Got his name because he’s a Steelers fan. Loves the fellowship he gets out of the group. According to Raven, F3 is Icy Hot in the Jock Strap! LOL.
Announcements: Mental Health Breakfast this Sunday. Fall Challenge is in full swing.
Prayers for Luke, Larry and Jan.
Moleskin/Spreadsheet from the Gloom:
Mid 50s, foggy, gloomy
Tom Petty Playlist (6 yr anniversary of his death)
It was an honor to lead!
PAX:
GMO
Manchester
Lonzo
Footloose
Photon
Norm
Doubtfire
Smoky
Lyman
fat Amy
Reload
Huckleberry
Rudy
Buttercup
1,000
Intro, Principles, Mission
the Thang:
break up into teams of 3 – 15 pax present, aim to hit 1,000 reps
First 1,000 rep goal:
200 each:
Burpee
Lt Dan
Imperial Walkers
Captain Thor
Inch worms
with about 15 minutes left, pause and aim for easier 1,000 rep challenge:
250 each:
Squats
LBC
Air Press
Merkin
Everyone finished #2. After finishing #2, the intent was to go back to working on #1. With little time left, did Lt Dans until time was called.
COT
9/30 Black Ops Saturday IPC week 4 Finale
Cinnamons – Q
Boo Boo
Coconut
Fat Amy
Photon
Gas Man
Lonzo
Stark
Chanel
Waldo
Manchester
Rudy
Pax:
Viper
Snake Bite
Mercy (q)
Meatloaf
Party on
Guardian
Madden
Footloose
Tupac
Lyman
Reload
We Rucked.
Found out that Lou Holtz isn’t relevant and ND hasn’t beat OSU in his entire lifetime
On 9/30 16 of us embarked upon the AO known as The Battlefield.
Mission & Five Core Principles
We attempted to travel to all 9 cones where we would then complete 30 reps of a determined exercise. We made it through seven then do the modified version of the eighth in the COT.
COR
NOR
Six was Heisenberg! Glad to have him back out in the Gloom hope to see more of him.
Pax:
Happy
Huckleberry
Tai Guy
Madden
Fat Amy
Reload
Manchester
Tu-PAC
Reload
Drage
Reload
Fossil
Milan
Guardian
Mr.Anderson
Lyman
Party On
Doubtfire (Q)
The Murph BB
Welcome
Mission
Principles
Pax
Mercy
Lonzo
Buttercup
Irish Hoss
Echo
Lego
Rudy
Norm
Flo (Q)
Run or Ruck 1 mile
100 pull ups or kettlebell swings
200 pushups
300 squats
Run or Ruck 1 mile
COR
NOR
Six: Lego
Announcements
Prayer
Honored to lead! 🇺🇸
Backblast: October 3rd 2023
AO: Lower Necropolis – Perrysburg, OH
PAX:
Q – Photon
Chubbs
Fat Amy
Guardian
Meatloaf
Party-On
Huffy
Flynn Rider
Workout: The Ruck of the Draw
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
The “Thang”:
Meandered along the Maumee riverwalk on both sides of the bridge with a couple of rounds of PT. PT was based on cards drawn from a Pinochle deck w/ two Jokers. Name association with exercise to suit drawn:
Heart = Gas Pumper
Diamond = Diamond Merkin
Club = Welsh Dragon
Spade = Ground Pounder
9 = 9
10 = 10
Jack = 15
Queen = 20
King = 25
Ace = 30
Drew two cards with one representing the number of reps and the other representing the exercise with a PAX choosing which was which. Joker draw immediately resulted in 10 Dirty Manmakers. Exercises performed were as follows (all with ruck):
Rd. 1 – 10 Dirty Manmakers
Rd. 2 – 10 Ground Pounders
Rd. 3 – 15 Ground Pounders
Rd. 4 – 25 Gas Pumpers
Runners were the following:
One Man Band
Coconut
Woodstock
Bourbon
Re-Load
Fossil
Ended with:
Count-O-Rama: 14
Name-O-Rama
The Six – Meatloaf – Got his name from Wedding Crashers. “Mom! The meatloaf!” Appreciates the mentorship that F3 provides on both ends and the ability to learn from and grow with those a couple miles ahead of him in life.
Ball of Man
Spreadsheets from the Gloom: Low 60s, humid, and quiet on the trail. Dirty Manmakers may have been a bit ambitious, especially with little warning.
Thanks for all who posted. It was a pleasure to lead.
10/4/23
Workout: Mario Kart
AO: Grantland
QIC: Phat Thor
PAX:
Phat Thor
Guardian
Geppetto
Peach
Lonzo
Mission, Principles and Disclaimer given
Warmup:
Cherry Pickers
Chainbreakers
Mosey
SSH
The Thang:
Try to get 3 laps around the track. Each station you get to, pick a card and do that exercise and follow any special directions:
Mushroom Boost: Run to Flag then get back on track but you get to skip the next station
Red Shell: 20 BBS
Green Shell: 20 Curls
Blue Shell: Run up to the leader and give them the card, do 10 Absolutions and then go back to the beginning of current lap
Lightening: 5 Inch Crawls and then go back 1 station
Fake Boxes: 10 Blockees
Bananas: 30 Monkey Humpers
Star: For the next 3 stations do 20 American Hammers (2×1)
NOR & COT(6:10)
Rankings:
Peach: 16 pts
Guardian: 14 pts
Lonzo: 12 Pts
Geppetto: 10 Pts
Phat Thor: 8 Pts
We had a close race for awhile but Peach slowly grew his lead and no one grabbed a purple shell until AFTER he finished and Guardian blew Phat Thor up to send him back to the beginning. What a day.
Going Yard – The Beatdown
Another Huffy-Q Production
PAX(4): Raven, Van Gogh, Hannibal, and me (Huffy)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer: Yada, Yada, Yada, You Against you Blah, Blah, Blah.
Warm-Ups: 20 SSH, 10 Chain Breakers, 10 Old Man Windmills, Arm Circles and Huggers.
The Beatdown:
Man Maker Mountain
8 stations 5 yards apart, going up hill.
Stations:
1. Merkins on your block X 10
2. Goblet Squats X 10
3. Block Curls X 10
4. Block overhead Presses X 10
5. Merkins on your block X 10
6. Goblet Squats X 10
7. Block Curls X 10
8. Block overhead Presses X 10
Walk to the bottom of the hill and repeat.
Repeated 4.5 times up hill and 3.5 times down hill.
Also did a Duckwalk up the hill and Lunges down the hill
Halftime Show:
Al Gore to Jump Squat to AC/DC “Shake a Leg” Jump Squat on “Shake”
Plank to Merkin on Blur “Song 2” Merkin on “Whoo-Hoo”
Hold mid Block Curl to Block Curl Beastie Boys “Girls” Full Curl on “Girls”
Closed in the COT. Raven was the 6. Always an inspiration to all….. especially Hannibal!! Thanks for the awesome effort!! Makes if more fun in the Gloom when the PAX is Busting it!! Always an Honor to Q!!!
Nitrous
Chit Chat
Van Gogh
Guardian
Peach
Irish Hoss
MIle High
Jennay
Whopper
Stalker
Lego
Mercy (q)
Woodstock
Irish Hoss
Footloose
Photon
Echo
Reload
Mile High
Lyman
Intro, Principles, Mission, Credo
Beatdown:
10-4
Today was october 4, so 4 cones were placed in parking lot, every 4 parking space. In Suicides format, At starting line, run to first cone, do 10 reps of chosen execrcse, run back to starting line, do 1 burpee. Run to second cone, 10 reps, run back to start, 1 burpee. Do same at 3rd and 4th cones.
Merkins, Squats, inch worms, SSH, air press, jump lunges, Captain Thor (sit up plus 2 american hammers). 40 reps of each exercise. 4 burpees each round.
Finish with Mike tyson-vator. In motivator cadence, do 5 mike tysons, then do 5 going back, then 5 merkins, then do 4 of each, then3, 2, 1 of each.
COT
Roundabout training/IPC outtakes
Pax:
Mercy
Waldo
Echo
Lonzo
Coconut
Rudy
Lyman
Woodstock
QiC Woodstock
Hub and spoke style workout. 6 minute rounds:
Round 1
10 reps at each cone, then rifle carry around the center cone and to the next cone.
Curls, offset merkins, dips, Lt Dan’s, pullups, Lbcs.
Repeat until time.
Run one lap around the quad (no streaking)
Round 2:
Same, but different
20 curls, 10 pullups, 20 flutter kicks (2 is 1), 10 Lt Dans, 10 offset merkins, 20 dips
Repeat, then run
Round 3:
30 curls, 10 pullups, 30 flutter kicks with a block, 10 Lt Dan’s, 10 offset merkins, 30 dips.
Repeat, run.
Finisher:
10 curls in cadence, 10 offset merkins OYO, 20 flutter kicks with block in cadence.
Mercy was the 6.
2nd f with Coffee provided by Lyman after.
Mile High
Hannibal
Lego
Tarnished
Party On
Flynn Rider
Drip
Stalker
Warrior Beatdown
Motivators
Bring Sally up
Dips
Coupon rows. Windmills
Prisoner squats 5 per side, 5 sets
Spiderman merkins
Coupon press from your back/ wipers
American Hammers
Lunge punches 5 per side, 5 sets
Coupon Curls / box cutters
Big Boy Sit ups with punches
Freddie Mercuries, 20 per side, 5 sets
Overhead coupon presses.
10 Burpees
Repeato
Beat down at Foundry 10/2:
Q: Isosceles
pax: Fat Thor
We did the maumee 1000
PAX:
Norm
Chubbs
Jimmy Hart
VanGogh
Huckleberry
Irish Hoss
Mr. Anderson
Bourbon
Buttercup
Guardian
Viper
Snakebite
Slingshot
Casper
Fat Amy – Q
The premier of Swamp Softball!
Broke into 3 teams of 5.
Team 1 batted first, with Teams 2 & 3 in the outfield, and kept rotating.
Rules:
Standard Slowpitch softball rules – but faster and with burpees
Each batter has a full count to start
Gets 1 pitch – Walk, strikeout, or hit (allowed 1 foul ball)
Playing “Ready Ball” – pitcher can pitch when they are ready, batter must hustle to plate
On change of sides, must wait on first batter to get into box
Ball must hit the “mat” to be a strike
Entire DEFENSE does a burpee based on the base the batter reaches (single or walk = 1 burpee, double = 2 burpees, triple = 3 burpees, HR = 4 burpees)
Entire OFFENSE does a burpee for each out reached (1, 2, then 3)
Keep track of your runs.
Maintain batting order throughout game, starting with next batter after last out.
COT: Irish Hoss was 6, Prayers for Guardian’s wife recovery
10/06 Backblast: Bob Ross and Southie present.
1 mile warmup
50 Big Boy Sit-ups
50 Little Boy Crunches
50 American Hammers
50 Hello Dollies
50 Freddy Mercuries
50 Outlaws
300 total
Ended with COT.
PAX:
Norm
Viper
Reload
GMO
Doubtfire
Irish Hoss
Chit Chat
One Man Band
Rudy
Callahan
Party On
Fat Amy – Q
Intro: F3 Mission, 5 Core Principles
Warm-up: Stretch & 10 count motivators
The Thang: AW Homecoming Parade!
Indian Run – down trail, around to backside of hill
G.E.N.E.R.A.L.S.
G: Gorilla Humpers in cadence: 20 count
E: Everest – lunge up hill, squat on each lunge OYO
N: No Surrender at top of the hill: 20 OYO
**everyone run down front side of hill
E: Escalator – run up & hit every step up the hill
R: Red Bull Smurf Jacks (at the top) – In high tempo cadence
**everyone run down the front side of the hill**
A: Absolution 20 OYO
L: LLCool J’s (Lunge, Lunge, Burpee, Jump squat) forward movement from base of hill to trail
S: SSH in cadence
Indian Run back to Library to finish parade
Finished with 52 Circle Merkins for Doubtfire’s Birthday!
COT:
Norm was 6
Prayers for the M’s of F3 as some are recovering or planning surgery
Q Source 1.8 Whetstone and Blade BB
Welcome
Mission
Principles
Pax
Geppetto
Deliverance
Photon
Meatloaf
Huffy
Malware
Oil Change
Valiant
Van Gogh
Tarnished
Flo (Q)
Rucked 2.5 miles
Cor
Nor
Six was Malware
(Prayer after Beatdown)
Back blast for the M.I.LF Ruck
Echo
Lonzo
Mercy – should only get .25 points for being late
Runt
Fat Amy
Cinnamons
Norm
Klepto
Reload
Buttercup
Viper
Party On- the Q
Please add Irish Hoss to the BB
Pearson Ruck
Pax: Deliverance, Fallout Boy, Pinto, Raven, Reload, Armstrong (Q)
Ruck w/ coupons (balance beam and sandbag) rotated through group.
Went past overpass and back to the loop.
October 7th, 17 of us embarked upon the AO known as The Battlefield. with the theme of “86” representing the 86 remaining days of the 2023 year.
Mission & Five Core Principles
Warmup: 86 Side straddle hops
Work: groups of 3 men shared 86 reps of Merkins, squats with block, BB, Curls, Squat thrusters, Flutter kicks (4:1), block presses, Lt. Dans, Am. Hammers (4:1) Man Makers. After each exercise was complete each team ran around the movie theater.
COR
NOR
Six was Crawdad
Pax:
Dr. Banner
Cinnamons
ReLoad
Fat Amy
Klepto
Norm
Crawdad
Lonzo
Runt
Turbine
Irish Hoss
Echo
Mercy
Viper
Waldo
Astro – FNG
Wipers -(Q)
Beat down 10/3/2023. “Block day”
Q: Red Baron.
25x Merkins
25x Squats
40x diamond Merkins
25x dips
15x Burpees
Run to Nagoya and back.
25x LBC
60count plank
Run around the island
30count Side plank left side
30count Side plank right side
Run around the island
25x block arm curls
25x block shoulder presses
Run around the island
20x windmill
60count reverse plank.
Run around the island
25x squats with block.
Present:
Ponzi
Anchor
Charmin
Everest
Huckleberry
Chit-Chat
Red-Baron
Columbus Day Murph
F3 Men: Colson (Q) and Fudd
1 mile run
100 pull ups
200 merkins
300 squats
1 mile run
COT
IronPax Worthy?
Date: October 9, 2023
Location: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Geppetto – Q
Landslide
Lyman
Huckleberry
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be 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.
End with a Circle of Trust
The Thang:
Four Corners – twenty yards apart.
Station One: Squat Thrusters -> Murder Bunny to Station Two
Station Two: Block over burpees -> Rifle Carry to Station Three
Station Three: Alternating Arm on Block Merkin -> Bear Crawl Block Drag to Station Four Station Four: Four Count Flutter Kicks w/Block Overhead -> Lunge Walk w/Block to Station One
Lap One = 10 reps each corner = 40 reps (40 total)
Lap Two = 20 reps each corner = 80 reps (120 total)
Lap Three = 30 reps each corner = 120 reps (240 total)
Lap Four = 40 reps each corner = 160 reps (400 total)
Lap Five = 50 reps each corner = 200 reps (600 total)
30 minute timer. Count your laps/reps. Example – make it through Lap Three, Station Three = 180 reps
Every five minutes (on the whistle) = Run to the north end zone goal and back to your station. If you are in the middle of a transition, STOP, leave your block, run, come back to your block and finish transition. This will be the ONLY time you are without your block.
Excuse Me Partner
Intro
Mission
5 Core Principles
Countarama
Warm-up
Arm circles forward IC 10
Arm Circles backward IC 10
Abe Vigoda IC 10
Chain breaker IC 10
Motivators 7 count
The thang
Partner up
4 rounds x 7 min AMRAP w/1 min break between followed by max burpees
Round 1 100 overhead press
Round 2 100 bent over rows
Round 3 100 curls
Round 4 100 WWIII sit ups
Had planned 5 rounds but a timer mishap didn’t leave us enough time.
Countarama
Nameorama
6 – GMO
Announcements
Ended in Prayer
Pax
Q- Re-Load
Nitrous
Echo
Turbine
Mr Anderson
Irish Hoss
Norm
Astro
GMO
Jimmy Hart
Buttercup
Rudy
Howdy Pardner! on 10/9/23
PAX:
Fallout Boy
Deliverance
Raven
Phat Thor
Armstrong
Mile High
Guardian
Coconut (Q)
Warmorama–crawling through the parking lot
PAX lined up along a parking space line.
Bear Crawl out 2 stripes–1 Hand-release merkin
Bear crawl out 2 more stripes–2 HRM
Bear crawl 2 stripes–4 HRM
Bear crawl 2 stripes–8 HRM
Bear crawl 2 stripes–16 HRM, then hold plank for the 6.
With no recover
16 2-is-1 mountain climbers –Crawl bear 2 stripes
8 Mountain climbers–Crawl bear 2 stripes
4 mountain climbers–crawl bear 2 stripes
2 mountain climbers–crawl bear 2 stripes
1 mountain climber and Recover.
THANG:
‘race’ through 3 phases of partner work. Both partners must share the block carry at all times. Only one partner may speak in phase 1. i.e. keep count, suggest more efficient methods, encourage. Other partner may speak in phase 2. both may speak in phase 3.
Phase 1. Partners complete an 11 of:
PBJ Merkins and PBBBSUs
Partner-Block-Jankey Merkins: block on the ground long ways between the two partners facing eachother. Both partners with 1 hand on the end of the block and one on the ground. Use same hand so body is to opposite sides of the block. Perform an offset, one-hand-elevated (aka Jankey) merkin, then switch hands on the block and repeato on the other side.
Partners should switch hands on the end of the block at the same time, otherwise, the block may push one way or the other, and your partner ends up on his face.
PBBBSU: partner big-boys, passing the block back and forth with each rep.
Phase 2. Partners complete an 11 of:
Partner block squats and Partner block swings
Both partners must have a hand on the block for the squats. on the swings, each partner executes a swing for a count of 1, passing the block between them.
Phase 3. Partners complete a lap of the track, sharing the carry of the block at all times.
The lesson of the ‘game’ here is to think about how to do this awkward thing in a way that will work, and communicate it to your partner, when you’re the one talking. and to shut up and take direction when you’re not. Hopefully by the time you’re running around the track with both people holding onto the block, you’ve found a fairly efficient way to move.
All pairs completed all phases by 6:05, so we rounded things out with a stretch-o-rama.
Mile High 6.
What a pleasure to visit the Nest on this beautiful fall morning. Honored to get the Q at this great AO.
Train Station at the Gauntlet -the Beatdown – Another Huffy Production
PAX(5): Fat Amy, Peach, Photon, Wahlberg, & me Huffy (Q)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer: You against you blah, blah, blah.
The Warm Up:
15 SSH, 10 Old Man Windmills, 6 Imperial Walk Squats, 6 Calf Raise Jump Squats.
The Beatdown:
Pair up in Groups of 2 (possible 1 group of 3)
Station #1
Decline Merkins 20 Reps
Australian Push-Ups 20 Reps
Incline Merkins 20 Reps
Dips 20 Reps
Station #2
American Hammers (2 is 1) 20 Reps
40 Yd. Car Push (Each Direction is 1) 2 Runs
Calf Raise Jump Squats 20 Reps
40 Yard Dashes (Each Direction is 1) 2 Sprints
Station #3
Pull-Ups / Chin-Ups Max Reps
Imperial Walker Squats 15 Reps
Big Boy/Alternating Jabs (Progressive Count) 20 Reps
Station #4
Man Makers 10 Reps
Kettle Bell Swings 10 Reps
Swimmers (Curl to Overhead Press) 15 Reps
-Repeato-
We the circled up and did Side Straddle Hops to Merkins to Nirvana’s “Molly’s Lips”
We ended in the COT. Peach was the 6. Got to hear about the comradery that he gets from F3. Always fun competing and pushing my limits with the hooded Peach. Thanks for the push and the friendship through the years!!
As always, its an honor to lead the kick ass men of the Black Swamp!!
2nd F coffee
Pax:
Reload
Photon
Party on
Raven
VanGogh (Q)
Most to the baseball diamond
Workout:
Rolled dice to see which base and how many reps to do.
1 = first base – Merkins
2 = second base – Squats
3 = third base – American hammers
4 = home – big boy sit ups for 3 rounds, flutter kicks for rest. (All guys at home did the home exercise)
5 and 6 = out – kraken burpees for first 3 rounds, Lt dans last 2 rounds
Trivia question after 3 outs to make punishment exercise Lt dans if they got it right.
At the end: punishment of 9 kraken burpees
Eleven Beatdown – 13 strong
Q – Irish Hoss
Pax
Oil Change
Fossil
Nitrous
Guardian
Phat Thor
Stark
Jimmy Heart
Mile high
Peach – 6
Waldo
Lego
Hannibal
Warmup – 13 old man windmills / 7 count motivators
11 Beatdown
Tennis court
10-1 Wide Merks…run…1-10 pudding scoops
10-1 Burpees…run…1-10 j-lo
Mosey to playground
10-1 pull-ups…1-10 American Hammers
10-1 Peter Parker pickle pounders…1-10 BBS
Closed with COT
Morning Run
Intro
Mission
5 Principles
Workout
Run through Sidecut Park along the river.
PAX
One Man Band
Coconut
Bourbon
Woodstock
Re-load
Fossil
Pax
Q- Treebeard
Dora
Southie
Colson
Fudd
Warm up stretches from head to toe then a short lap.
Interval exercises 50 seconds on with 15 second rest between exercises.
Side straddle hop
Burpees
Shoulder taps
Hand release merkins
Mtn climbers
Plank
Superman
X2
Imperial walkers
Jump squats
Bonnie Blairs
Bicycles
LBC
Side LBC
Other side LBC
X2
Ended with prayers for conflict in Israel, Isiahs wisdom tooth procedure and those afflicted by drug or alcohol addiction.
PAX:
Bourbon
Lyman
Gulliver
Lonzo
Astro
Rudy
Woodstock
QiC Woodstock
Atalanata throwback
EMOM Style work, Do cone x20, run 1 lap, do 5 burpees at next cone.
Every 2 MOM – round 1, 16 minutes.
HR Merkins
Bbsu
Jump lunge 2:1
Monkey humpers
Every 90 – round 2 – 9 minutes
Mike tyson
flutter kicks 4:1
Jump squats
Pickle pounders
Every 60 – round 3 – 4 minutes
Merkins
Lbc
Squat
Air press
PAX:
Woodstock
Eh
One Man Band
Mile High
Van Gogh
Coconut
Fossil
Nitrous
Fat Amy – Q
We started at Necropolis (lower Fort Meigs parking lot), hugged the river as we jogged through an overgrown jungle trail, down to the Maple Street boat launch, turned around and jogged back to the Wall. At the Wall we ran 4 elevation loops and reversed course back to the parking lot for COT. 9 runners, with varying paces, we picked up the 6 at each checkpoint.
AO: Necropolis Ruck
QIC: Chubbs
Rucked to hood park. Did stairs up to downtown P-Burg. Went back to the Wall and did stairs twice there before heading back. Had some time while waiting for last few runners so we did:
4 count squats (10)
4 count merkins (10)
Old man windmills (8)
Ruckers:
Casper
Flo
Tarnished
Huckleberry
Huffy
Flynn Ryder
Re-Load
Geppetto
Guardian
Lyman
The six – Nitrous. He mentioned how Heisnberg EH’d him and then didn’t show up that day.
Announcements and Prayer at the End!
10/8/23
AO: Black Ops: Hood Park
QIC: Phat Thor
Pax:
Phat Thor
Chit Chat
Red Baron
Party On
Meatloaf
Photon
We gave the principles and disclaimer and got to Rucking.
Every corner we would switch between
5 BDE Burpees: burpee with lt dan
5 BDE Merkins: hand release merkin, Peter Parker, hand release merkin, Peter Parker, hand release merkin
End with the COT and headed to the mental health breakfast.
Swampsketball made its debut at the Armory!
Jimmy Hart
Photon
Pooh Bear
Mercy
Peach
Viper
Waldo
Fat Amy
Slingshot- Q
Moseyed over to Baer park for a game of…
Swampsketball:
A game of glow in the dark burpee basketball.
3 teams of 3 rotating in & playing 7 min games.
Played like normal basketball, except add burpees (as follows)
-On Offense: missed shot = burpees for shooter (1 for 3pt shots, 2 for 2pt, 3 for layup/key shots)
-On Defense: made Shot given up = burpees for defense (1 for 3pt shots, 2 for 2pt, 3 for layup/key shots)
Team that wasn’t playing did 10 of each of the following on repeat until their game:
* Merkens
* BBSU
* Squats
* Plank jacks
* Step ups
* Lunges
* Jumping jacks
Finished w a Mosey back to Armory, a COT, and prayers for all the dads who have to watch the Taylor Swift movie w/ their daughters soon (@jimmyhart)
10/12/23 0530-0615
💥 HIIT team training 💥
Pax:
Coconut
Lego
Geppetto
Hannibal
Mile High
Drip
Echo
Huckleberry
Phat Thor
Flo
Guardian (Q)
Warmed up with some SSHs, windmills, Michael Phelps’ and some leg stretches. Mosey over to hood park.
Rd 1 (x3 sets): 1 PAX held plank while the other did 10 shoulder taps (2:1) and 10 mtn climbers (4:1) then sprinted halfway up the hill/jog back down. Then the other PAX did the same while PAX #1 held plank and so on for 3 sets.
Rd 2 (x3 sets): 1 PAX held Al Gore while the other did 10 Imperial squat walkers and 10 tuck jumps then sprinted to the top light post and jogged back down (roughly 50-60yds). Alternate for 3 sets.
Rd 3 (x3 sets): 1 PAX held low plank while the other did 5 burpees and 10 Freddie Mercs (4:1) then sprinted halfway up the hill/jog back. Alternate PAX x3 sets.
Mosey back to the 🇺🇸
COR
NOR
6 (Geppetto) – You were meant to be the 6 this morning, brother. Thank you for the REAL talk 👊🏼
Announcements
Prayer
Bones Rescue Ruck
Pax: Armstrong, Fallout Boy, Go Fish, Nitrous, Pinto, Raven, Deliverance (Q)
A mission to rescue “Bones” the skeleton. Pax had to follow several Clues and traverse the park, until finally locating the target.
Rules: Pax had to start and finish as a group. They could send a runner (or runners) ahead to scout, but the group had to carry their packs. Phones were allowed.
Pax did a great job using runners to scout out the clues and reduce the distance the group traveled. Communicating by phone also allowed them to divide and conquer. Finished right on time!
Murphy
Dora, Colson, Southie
Welcome
F3 Mission & Core Principles
PAX:
Ponzi
Brick (2.0)
Shield (2.0)
Mario (2.0)
Rubble (2.0)
Lyman (QIC)
The Thang:
Dice roll X5 to determine how many reps. Called out exercises as we took turns rolling the dice, ran around building every 5 rolls. Ended with arm exercise called Albatross Wings.
Countorama (6)
Name-o-rama
Lyman was the Six
Announcements
Ended in Prayer.
Pleasure to lead today!
Lyman
F2 on 10/12/23 Toured Stalker’s project on Broadway
PAX:
Nitrous
Footloose
Manchester
Snake bite
Norm
Doubtfire
Rudy
Huckleberry
gold Wing
Reload
Party On
Viper
Astro
Echo
Irish Hoss
Mercy (q)
Intro, Principles, Mission.
AT THE HILL AT THE RABBIT HOLE: the q borrowed ideas from Snake Bite and Cinnamons. Kick ball from top of hill between cones placed at the bottom. If the ball successfully passes through the cones, the PAX run to bottom of hill as a group, does 5 burpees OYO, then run back to top of hill to set up for the next kick.
If the kick misses the goal, the pax run to the bottom of the hill behind and do 5 reps for the first miss, 10 reps on second, and so on. After the penalty run and reps, run back to top of hill, and run to collect the ball and do 5 burpees.
Every kick included running down the front of the hill. Missing the goal added on the back of the hill plus reps.
Footloose took the first kick, read the curve of the hill correctly, and made the first kick. We ran to the goal, collected ball, did 5 burpees, and ran to top of hill for more kicks. Footloose’s success was not a precursor to more success. The group kicked 9 total times, and only 2 shots were successful – Footloose and Mercy.
Echo tried to play the ball on the fly through the goal with a straight boot in the air, but that missed as well. Most kicks curved to the left of the goal.
The pax made 9 trips up the front of the hill and 7 trips down the back. We started and ended with burpees, for a total of 50 burpees. 110 total squats, and 30 total merkins.
For the cumulative penalty hill & reps, once we hit 20 squats, we added 5 merkins. We ended at 20 squats and 15 merkins.
COT
QIC – Stark
PAX – Thai Guy, Huckleberry, Spaulding, Heisenberg, Charmin, Flo, Nitrous, Fossil, Photon, Chit Chat, Van Gogh, Huffy, Casper, Deliverance, Tarnished, Chanel, Geppetto, Meatloaf, Andy “Moon Man” Ryan (FNG from Stark)
8 min rounds EMOM style! 8 reps each
1.) Mike Tysons
Suicides
Jungle Boy Squats
2.) Froggers (Groiners)
Boy Bands
Angle Grinder
3.) V ups
Suicides
Bonnie Blaires
4.) Kick Throughs
Boy Bands
TXHRM
5.) Surfer Get Ups
Suicides
Smurf Jacks
COR, NOR, prayers
Alway an Honor
Always My Pleasure
~Stark
PAX: Lonzo, Rudy, Irish Hoss, Mercy, Landslide, scooter, echo, footloose, photon
Q: isosceles
The murph
Beatdown Name: Gullivers Gauntlet
Date: 10.12.23
Location: Wakanda (Maumee HS)
QIC: Gulliver
PAX:
Rudy
Meatloaf
Irish Hoss
One Man Band
Norm
Chubbs
Re-Load
Gulliver
Welcome
F3 Mission and Core Principles
Disclaimer
Potential rain made me shy away from how I wanted to set this beatdown up, but it actually made it harder which left us smoked
Warm up:
Windmills, potato pickers, chain breakers, side straddle hops
The Thang:
We stayed in one lane on a side of the island and met in the middle to do an exercise then ran to the flagpole back to the fence and back to the center for the next exercise.
50 curls or air presses
25 bonnie blairs
50 lbc’s
25 jump squats
15 burpees
25 flutter kicks 4:1
150 jump rope
40 BBS
30 squats
2 10 second merkins (down for 10 seconds, hold, up for 10 seconds)
25 2:1 lunges
15 box cutters
25 mountain climbers 2:1
25 merkins
Personal AAR:
Pivot for rain when it actually rains. The storm blew by so I could have set things up the way I wanted, but we did hit this harder than normal without the planned layout. I liked it a bit more in the end. I would change this to a times workout per exercise to give room for mumble chatter and need to learn the EMOM timer on my phone
Count-o-Rama
Name-o-Rama
The Six (Chubbs & BONUS 6 One Man Band 1-year celebration)
Announcements
Prayer
Meatloaf – Q
Flo
Drip
Valiant
Tarnished
Raven
Deliverance
We rucked and talked about Q1.4 The Jester
Backblast for the fortress on 10/14/23
“It takes 2 to tango”
PAX:
Raven
Meatloaf
Deliverance
Drip
Mile High
Baretta
Hannibal
Madden
Guardian
Stark
Flo
Tarnished
Coconut (Q)
Intro: Mission and Core Principles
Warm-o-rama
Motivator (from 10)
Bear Crawl geometric progression across the parking lot.
crawl one parking space (the long way) 1 HRM
crawl across the lane to opposite parking space 2HRM
crawl to line 4 HRM
crawl to end of opposite space 8HRM
crawl across the lane 16 HRM–Plank for the 6
Couple of men turned themselves around, which wasn’t in the instructions, so we got 10 penalty burpees.
Crawl bear progression back.
Crawl bear across the lane, 16 peter parkers (1 is 1)
crawl bear to the line, 8 PP
crawl bear to the end of the space 4 PP
crawl bear across the lane 2 PP
crawl bear to the line, 1PP–Plank for the 6.
Paired off and moved into the partner stage of the workout.
11-1: PBJ Merkins and PB BBSU.
Each pair gets one cinderblock. Both partners put a hand on the block and do janky merkins, then the pair carries the block to opposite cone and does BBSU (each partner does a block sit up–is 1.)
11-2: PB Twist and PB Press
Partners stand back to back and pass teh block around. one full revolution is 1
partners stand face to face. A performs a cinderblock press then passes the block straight out to partner B, who receives the block and performs an overhead press and returns the block to A–is 1.
Ran out of time for stage 3 and the partner block lap. Have to reduce reps next time and encourage pace!
Also need to be prepared with 1/2 blocks for 2.0’s and ready modifications. Learned for next time.
COR/NOR
Raven 6.
Honored to lead today. Hope the pax took a little bit away about teamwork, encouraging the others, and thinking on your feet for the time where you’re called to lead.
coco
Battlefield Leadership Ruck 10/14
We got about 3 miles rucking while discussing the quadrants of the Q source.
PAX:
Reload
Fat Amy
Mercy
Footloose
Runt
Party On
Doubtfire
Lonzo-Q
Battlefield Beatdown 10/14 So Many Challenges
Warmups:
Motivators 7 count, waiting for Huck on this because he was still getting ready. I did mess up the count a little.
Squativators 6 count
Hand release Merkinators 5 count. New thing because the Tysonivators are hard to keep cadence. Mercy got his privates wet with these, and not the fun way he said.
Kevorkian run to end of blvd and back.
The Thang:
Rifle carry blocks to field step area.
Ladder type beatdown, start with 40 curls for first step and after each step/round 20 block squats and Aussie pull-ups before moving to next step each time.
Each round started with previous steps. We completed the following with block squats and Aussie pull-ups in between
Step 1 40 curls
Step 2 30 block presses
Step 3 20 kettle bell swings
Final step 10 WMD Merkins
Mosey’d back to start area for a final cadence exercise. This one finally got Huck in the puddles🤣, flutter kicks until 7:25. We all got soaked but survived and got wetter. I mean better…
PAX:
Doubtfire
Huckleberry
Thai Guy
Reload
Fat Amy
Runt
Mercy
Waldo
Footloose
Party On
Turbine
Lonzo-Q
10/10/2023. The commons 6:15pm
PAX:
Q: Chit-Chat
Anchor
Everest
Heisenberg
Ponzi
Red Baron
Huckleberry
Warmup:
Quad stretches (count down to 30 each leg)
Ham string stretches (count down to 30 each leg)
Mosey to Nagoya and back.
Workout:
– Man maker 12ea.
– Big boy sit-up 36ea.
Run around island.
– Block thrusters 24ea.
– American hammers 36. 2is1
Run around island.
– Burpee jump over block 16ea.
– Leg raise over block 24. 2is1
Run around island.
– Murder Bunnies (to marker and back)
– Baby boy sit-ups. 36ea.
– Windmills 12. 2is1
Count a Rama.
Name a Rama.
Announcements.
Prayer requests and prayers.
Full Send Wednesday
Pax: Dora, Southie, Colson and Brogan (Q)
Workout: 1 mile run
15 Don Quixotes
Rd 1- 10 burpees, 1/4 mi lap
Rd 2- 10 burpees, 20 merkins, 1/4 mi lap
Rd 3 – 10 burpees, 20 merkins , 20 squats, 1/4 mi lap
Rd 4- 10 burpees, 20 merkins , 20 squats, 1 min plank, 1/4 mi lap
Rd 5- 10 burpees, 20 merkins, 20 squats, 1 min plank, 20 mtn climbers, 1/4 mi lap
Ended with COT
16 October 2023 Backblast:
4 Rounds for Time
50 Air Squats
40 BigBoi Sit Ups
30 Merkins
20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
10 Burpees
Run 400 Meters (lap around a track)
TOTAL NUMBERS: 200 squats, 160 Sit Ups, 120 Mericans, 80 Bonnie Blairs, 40 Burpees, and 1 MILE total run
Total Group Time: 46:15
Dora, Colson, and Southie were present.
Excuse Me Partner V2
Intro
Mission
5 Core Principles
Countarama
Warm-up
Arm circles forward IC 10
Arm Circles backward IC 10
Abe Vigoda IC 10
Chain breaker IC 10
Motivators 7 count
Squativators 5 count
The thang
Partner up
5 rounds x 6 min AMRAP w/1 min break between followed by max burpees
Round 1 100 overhead press
Round 2 100 bent over rows
Round 3 100 curls
Round 4 100 Squats
Round 5 100 KB swings
Had to cut Round 5 at 3 minutes
Countarama
Nameorama
6 – Pinto
Announcements
Ended in Prayer
Pax
Q- Re-Load
Raven
Armstrong
Deliverance
Fall Out Boy
Pinto
Backblast: October 16th, 2023
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX:
Photon – Q
Bourbon
Coconut
Geppetto
Guardian
Irish Hoss
Lego – Six
Mile High
Peach
Stark
Workout: Progress Report
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: In cadence: Run up the drive towards Eckel Junction Rd and back into the Ft Meigs Elementary parking lot to the back of the school.
The “Thang”:
Cones set up at either end of the blacktop (approx 40 yards apart). Perform 20 reps of an exercise, run to the other end, and perform 20 reps of a different exercise. Nine-minute sets. Whistle every three minutes = five burpees.
Round One: Merkins and BBSU’s
Round Two: Squats and American Hammers
Round Three (not truncated this time): Flutter Kicks and Plank Jack Shoulder Taps
Round Four (truncated): Imperial Walkers and Pickle Pounders
Ended with:
Count-O-Rama: 10
Name-O-Rama
The Six – Lego
Ball of Man
Spreadsheets from the Gloom: This BD was an ode to my first F3 workout 9 weeks ago at the same AO, The Gauntlet, Q-ed by Geppetto. I mimicked Geppetto’s workout entirely with a little extra at the end (because there wasn’t a late FNG this time around) as a self-checkup to get a feel for how much I have(n’t) progressed since I started. Was awesome to see so many of the guys out today who were a part of that first workout, in addition to the guys who weren’t there the first go-around, and I look forward to continuing my journey with all of you HIMs. Many of you have already made a huge impact on me, and that doesn’t get talked about enough because you’re all so selfless.
Upper 40s with a little breeze that made that flag look beautiful. I made my best attempt at a Geppetto DMB playlist. Apparently F3 isn’t free, but the LED cones looked good and every one of DMB’s notes was audible across the parking lot.
Thanks for all who posted. It was a pleasure to lead.
Manchester
Mercy
Gulliver
Chubbs
Stalker
Nitrous
Landslide (6)
Fire and Rain Beatdown:
Knee hugs
Soldier kicks
Motivators
Flutter kicks
Walking Lunges
Broad jump burpees
6 inch hold
High knees with under leg claps
Butt kickers and hallelujahs.
Squats with punches
Plank
V ups
American hammers
Bridge with knee ups
Plank
Plank jacks
Mountain climbers
Freddie Mercuries
Sven
Doubtfire
Rudy
Klepto
Norm
Buttercup
Viper
Waldo
Smokey
Gauntlet
GMO
Full Pull
Astro
Turbine
Isosceles
Echo Q
8 count motivator
Stretches
16 burpees
16 flutter kicks 4 is 1
16 merkins
16 big boys
Run to cone after a set, 3 sets
Round 2
16 diamond merkins
16 imperial walkers 4 is 1
16 shoulder taps 2 is 1
16 box cutters
Run to cone after each set, 3 sets
COT , Buttercup was 6 and we named FNG(Full Pull)
Pax:
Mile high
Photon
Fossil
VanGogh (Q)
Workout:
Ran down second street to the fortress and back.
Necropolis Ruck
VQ- Flynn Ryder
Ruckers:
Huffy
Flo
Meatloaf
Gulliver
Phat Thor
Rucked to Sidecut and back along the river, Quick pace for the sake of time.
*I inadvertently selected the wrong date, apologies.
10/17
AO: Necropolis Ruck
VQ: Flynn Ryder
Ruckers:
Huffy
Flo
Meatloaf
Gulliver
Phat Thor
Rucked to Sidecut and back along the river, Quick pace for the sake of time.
VanGoh closed
PAX:
Viper
Lyman
Full Pull
Footloose
Irish Hoss
Nitrous
Landslide
Rudy
Echo
Big Brother
Coconut
Lonzo
Norm
Party On
Scoober
Fat Amy (Q)
We did a Murph.
Journey to the Core BB
Welcome
Mission
Principles
Credo
Pax
Raven
Mile High
Flo (Q)
Six core stations with two core exercises per station. Partner runs the hill while other partner does exercise 1 then switches to 2nd exercise when running partner reaches the top of the hill. Alternating after each round. Finished with Humane Burpees for six minutes
NOR
SIX: Mile High
Prayer
Backblast – Pain – October 18, 2023
AO: Field of Dream – Rolf Park – Perrysburg, OH
PAX:
Geppetto (Q)
Coconut
Mercy
Fat Thor
Footloose
Astro
Nitrous
Lyman
Woodstock
Gulliver
Workout: Pain
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warm up: Chainbreakers (IC), Michael Phelps and Arm Circles (OYO), Windmills (IC), Mountain Climbers (IC)
The Thang:
Cones set up in parking (approx 40 yds apart) island to island
Round One – Elevens with HR Merkins and Squats
Round Two – Twenty Ones (Start with 5 reps at one end and 16 reps at the other): Imperial Walkers and LBC’s
Round Three – Thirty Ones (Start with 10 reps and one end and 21 reps at the other): Two Count Flutter Kicks and Lunges (1=1).
For rounds one thru three there was a whistle every three minutes in which the PAX were to perform three burpees and then continue.
Finale: Perform one Merkin, Bear Crawl to next parking line, perform two merkins, etc until 6th parking line. Then flapjack to Crab Walk position (heading back to start line), perform one BBSU, Crab Walk to next line, perform two BBSU’s, etc.
Time was called.
COT:
Count o Rama – TEN!
Name o Rama
The Six – Mercy – Eh’d by Bluto – got his name because he works for ProMedica. Keeps posting because of the men in the group and they are proof that you can get fit and stay fit with body weight workouts.
Announcements: Chili cookoff this weekend, CSAUP Nov 18th. Mental Health breakfast and Black Ops workout on Sunday
BOM w/prayer: Prayers for Gulliver’s wife and their family as they await the birth of a new baby. Prayers for us to be the men God put us on the Earth to be.
Spreadsheets from the Gloom: Good chatter. Thanks to the men who posted today.
Playlist:
Pain-Three Days Grace
Pain – Jimmy Eat World
Pain – War on Drugs
Pain – The Used
Jump Around – House of Pain
King of Pain – The Police
Hurt – Johnny Cash
Hurts So Good – John Cougar
For the Win @ Levis Commons 10.17.2023
Pax: Ponzi(Q), Nitrous, Red Baron, Huckleberry
Mission and Core Principles
Warmup: Windmills and Motivators
Workout:
Team of two workout; one team member runs while other completes the exercise
Reps = 25 each @ firepit
One Complete round of the following exercise:
Imperial Walkers, Burpees, Merkens, Mountain Climber, Mike Tysons, Big Boy Sit ups, LBCs and American Hammers
Goal: complete three rounds
COT
Echo-Q
Photon
Irish Hoss
Lego
Guardian
Peach
Hannibal
Warm up old man windmill, 6 count motivator, 6 count squativator
5 reps of each
Merkin, big boys,squats,welsh dragon (merkin,scissor Jack,shoulder taps
SNL(squat,never surrender,lunges)
Flutter kicks 2 is 1
Side straddle hop
Run to cone(75ish yards)
Add 5 reps each round up to 15 and then back down to 5
Grand finally (broad jump burpees out to a cone 50ish yards away
COT
Photon was 6
Beatdown Name: Baby Steps
Date: 10.19.23
Location: Wakanda (Maumee HS)
QIC: Gulliver
PAX:
Woodstock
Chubbs
Buttercup
Photon
Party On
Rudy
Gulliver
Welcome
F3 Mission and Core Principles
Disclaimer
Warm up:
Chain breaker, windmill, potato pickers
The Thang: 2 rounds EMOM 1:10 each round with 15 seconds of rest between each exercise. After working through all 9 exercises we ran a mosey around the island. Modified for round 2 with / below, and sprinted the shorts and moseyed the long before circling up.
BBS
Side Straddle Hop
Flutter Kicks
Jump Squats/Squats
Monkey Humpers
Lt. Dan’s/Just lunges
Burpees
Imperial Walkers
LBC
Personal AAR: Make 2 columns of exercises to diversify for round 2
Count-o-Rama
Name-o-Rama
The Six (Chubbs)
Announcements
Prayer
10/19/23
Workout: Spartan Race Warm up
AO: The Wall
QIC: Phat Thor
Pax:
Phat Thor
Flynn Ryder
Huckleberry
Meatloaf
Spaulding
Lyman
Mile High
Guardian
Hannibal
Grantland
Coconut
Core Principles and Mission given
Warm Up:
Chain breakers
SSH
Wind mills
Moseyed over and grabbed the blocks
The Thang:
Run down the ramp and do 5 Aussie merkins(add one each time)
Run back up steps
Roll the dice and do the corresponding work
Repeato
1: farmer carry
2: 20 bear squats
3: 30 curls
4: 40 monkey humpers
5: 50 SSH
6: 60 Freddie mercs 1×1
7: 7 inch crawls
8: 8 captain Thors
9: 9 no cheat merkins
10: 10 manmakers
11: 11 flutter kicks 4×1
12: 12 hillbilly squats 2×1
6: Mile High who races mules
Prayers and announcements- keep Lyman’s wife in prayers, having shortness of breath
10.19.2023 at the Armory
QIC Waldo
WU
Old man Windmills in cadence x 10
Potato pickers in cadence x 10
Arm circles fwd and rev in cadence x 6
Curls OYO x 100
The Thang
Lane #1: overhead press x the number in the uno card drawn
Lane #2: bench press x the number in the uno card drawn x 2
Lane #3: curls x the number in the uno card drawn x 3
Lane #4: squats x the number in the uno card drawn x 4
Lane #5: SSSH x the number in the uno card drawn x 5
When a wild card is drawn that Pax had to pick and lead a cadence exercise x 10 count
Pax
Jimmy Hart
Tarnished
Fat Amy
Norm
Geppeto
Mr Anderson
Irish hoss
Echo
Reload
Foot loose
Full pull
Alonzo
Gauntlet
Smokey
Lego
Viper
Doubtfire
Waldo
Six: Mr Anderson
Prayers: Sven’s family
10/20 Rabbit Hole
Irish Hoss – Q
PAX
Rudy
Echo
Reload
Snakebite
Viper
Doubtfire – 6
Photon
One Man Band
Astro
Goldwing
Manchester
Jimmy Heart
Turbine
Full Pull
Waldo
Warm up – 7 count motivator followed by an Indian run to the base of the backside hill.
Completed a 10/20 routine to coincide with the calendar date of October 20.
1. 3 sets of 10 no cheat merks at base and 20 flying Squirrels at the top
2. 10 burpees after the 3 sets and pick up the 6/ help with burpees
3. 3 sets of 10 Ltn. Dans at the base and 20 Pickle Pounders at the peak
4. 10 burpees after 3 sets and pick up the 6
5. Bear crawl up the back of the hill and crawl bear down the front
Indian run back the parking lot and closed with 5 count squativator
Ended in a COT
Backblast – October 21, 2023
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Geppetto (Q)
Deliverance
Flo
Guardian
Tarnished
Casper
Leadership Ruck: Good Drivers
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Link to Dredd’s Blog Minivan Centurion Chapter FIve “Good Drivers”: https://www.collisionlearner.com/post/chapter-five-good-drivers.
Discussion Questions:
1. **Describe a situation from your past where someone’s actions surprised you, and explain how you reacted to it.**
2. **Think about a time when you were involved in a negotiation, whether in your personal or professional life. How did emotions influence the outcome?**
3. **Consider a mentor or role model in your life. What leadership qualities have you learned from them, and how have they influenced your own actions?**
4. **In your journey from childhood to adulthood, how have your responsibilities and roles evolved, and how has this evolution affected your decision-making and leadership style?**
5. **Reflect on a time when you had to uphold your values and principles in a challenging situation. What were the circumstances, and what motivated you to stay true to your beliefs?**
Key Takeaway: The Minivan Centurion is always a good driver, regardless of how anybody else drives. Because of who he is, he is not free to be anything else. The world won’t work that way.
COT:
Count o Rama – Six
Name o Rama
The Six – Tarnished – EH’d by Stark. Found out about F3 through Stark’s Bourbon and Beer Swamp night. He brought a bottle of Tarnished Truth bourbon and that is how he received his name. He keeps coming back because F3 helps him manage when he feels like he’s being stretched thin personally and professionally.
Announcements: None – save for Beatdown COT.
BOM w/prayer: Prayers for us to be the Good Drivers God created us to be.
Spreadsheets from the Gloom: Dredd’s MiniVan Centurion blog has a ton of great articles. It can be found within Dredd’s website: https://www.collisionlearner.com/
Backblast – October 21, 2023
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Geppetto (Q)
Deliverance
Flo
Guardian
Tarnished
Casper
Mulan
Heisenberg
Spaulding
Whopper
Fossil
Lyman
Callahan
Party On
Huffy
Doubtfire
Charmin
Workout – Yacht or Nyacht?
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Intro/Mission-Principles/Warm Up: What a Fool Believes, This is It, Love Will Find a Way
Yacht rock is the smooth, impeccably produced jazz- and soul- inflected rock music produced largely between 1977-1984 by a select group of studio musicians and vocalists, songwriters, and producers, and the project bands they drifted in and out of. It can be characterized as smooth and melodic, and typically combines elements of jazz, rhythm and blues, and rock. You’ll hear very little acoustic guitar but a lot of Fender Rhodes electric piano. Lyrics don’t get in the way of the song’s usually high musicality (some of the same session players perform on many yacht rock tunes.) The lyrics may speak about fools. The songs are light and bubbly, yet oddly complex and intellectual.
Divide PAX into two teams, a song is played one team guesses Yacht or Nyacht. Based on the answer, all PAX perform set exercises and reps. Yacht or Nyacht is based on a scale of 100. Songs above 50 are Yacht and songs below 50 are Nyacht.
Rep rationale: # of reps back to the baseline of 50. Example guess that Africa is NOT Yacht Rock: 93-50 = 43 of something. Guess that Africa IS Yacht Rock 100-93 = 7 reps of something. Or Guess that Summer Breeze IS Yacht Rock: 50-21 = 29. Guess that it isn’t Yacht Rock 21-0 = 21.
(Y) Ride Like The Wind – 93.75 (Correct = 6 reps, Incorrect = 44 reps)
(N) Brandy (You’re A Fine Girl) – 36.83 (Correct = 13 reps, Incorrect = 37 reps)
(N) Escape (The Pina Colada Song) – 35.25 (Correct = 15 reps, Incorrect = 35 reps)
(Y) All Night Long – 61.00 (Correct = 11 reps, Incorrect – 39 reps)
(Y) Regulate – 51.62 (Correct = 2 reps, Incorrect = 48 reps)
Intermission – Parking Lot Down and Back
(N) Saturday In The Park – 22.25 (Correct = 22 reps, Incorrect = 28 reps)
(N) You Make Loving Fun – 34.25 (Correct = 16 reps, Incorrect = 34 reps)
(N) Lido Shuffle – 47.50 (Correct = 3 reps, Incorrect = 37 reps)
(Y) Believe It Or Not – 56.25 (Correct = 6 reps, Incorrect = 44 reps)
(Y) Peg – 92.00 (Correct = 8 reps, Incorrect = 42 reps)
Intermission – Parking Lot Down and Back
(N) Baker Street – 29.25 (Correct – 21 reps, Incorrect = 29 reps)
(Y) Africa – 93.00 (Correct = 7 reps, Incorrect = 43 reps)
(N) Somebody’s Baby – 49.75 (Correct = 1 rep, Incorrect = 49 reps)
(N) Summer Breeze – 21.75 (Correct = 21 reps, Incorrect = 29 reps)
(Y) Biggest Part of Me – 72.50 (Correct = 23 reps, Incorrect = 27 reps)
(Y) Steal Away – 85.00 (Correct = 15 reps, Incorrect = 35 reps)
Intermission – Parking Lot Down and Back
(N) I Can’t Tell You Why – 41.50 (Correct = 9 reps, Incorrect = 41 reps)
(Y) Rock With You – 64.00 (Correct = 14 reps, Incorrect = 36 reps)
(N) Private Eyes – 45.00 (Correct = 5 reps, Incorrect = 45 reps)
(N) I’m Alright – 44.75 (Correct = 5 reps, Incorrect = 45 reps)
Intermission – Parking Lot Down and Back
(N) Margaritaville – 2.75 (Correct = 3 reps, Incorrect = 47 reps)
(N) A Horse With No Name – 9.25 (Correct = 9 reps, Incorrect = 41 reps)
Team One Exercises =
0-10 reps = burpees
11-20 reps = HR Merkins
21-30 reps = 4 ct Flutter Kicks
31-40 reps = Squats
41-50 reps = LBC’s
Team Two Exercises =
0-10 reps = Lt Dans
11-20 reps = PJST
21-30 reps = BBSU’s
31-40 reps = Imperial Walkers
41-50 reps = 4 ct SSH
Time was called.
COT: (Sailing, I Keep Forgettin’ played during COT)
Count o Rama – Seventeen!
Name o Rama
The Six – Guardian. Loves how he is changed during his time in the group and also loves seeing new guys start to be transformed as well! Remembers his 1st workout (Coco Q) and that Illini and Oil Change stuck close to him during the beatdown (which was impossibly difficult according to YHC).
Announcements: Chili cookoff TODAY! M’s are welcome. Black Ops workout and MHB tomorrow.
BOM w/prayer: Prayers for the DeVana family, Doubtfire’s wife Jodi and T-Rex’s sister Amy (Party On’s cousin).
Spreadsheets from the Gloom: This was a fun one for me personally. Seems like the PAX enjoyed it as well. Pretty good job of recognizing Yacht or Nyacht. Resource if you find that you have nothing to do and want to check it out: http://www.Yachtornyacht.com.
Podcast: https://podcasts.apple.com/us/podcast/the-yacht-or-nyacht-podcast/id1703927191.
Playlist: See above.
Also included: What A Fool Believes, This is It, Sailing and I Keep Forgettin’ (We’re Not In Love Anymore). These songs may be the Mt Rushmore of Yacht Rock.
PAX:
Waldo
Footloose
Isosceles
Irish Hoss
Rudy
Photon
Hot Hands
Gulliver
Viper
Spike
Echo
Reload
Lonzo
Norm
Meatloaf
Cinnamons
Fat Amy – Q
Rucked 3 miles and discussed how to overcome distractions in life:
1. What are the distractions that hold you back from achieving your goals?
2. What are you going to do differently to block the distractions? (positive habits, guard rails)
3. How can the PAX of F3 hold you accountable?
PAX:
Lonzo
Echo
Irish Hoss
Meatloaf
Reload
Field and Stream
Norm
Wipers
Rudy
Viper
Huckleberry
Footloose
Full Pull
Mr. Anderson
Coconut
Isosceles
Cinnamons
Turbine
Spike
Photon
Fat Amy – Q
Warm-up: Arm Circles, Michael Phelps, SSH
The Thang: Physics Lesson
Count off by 2’s – half go Push Station, half go Pull Station
5 stations – 1 min each, AMRAP, 20 sec rest move to next station
Push:
1. Merkin
2. Push Sleds cone to cone
3. Block Press Up
4. Push Cinderblocks cone to cone
5. Kraken Burpees
Pull:
1. Band Row
2. Pull Cinderblocks cone to cone
3. Block Curls
4. Stationary, pull Cindy’s toward (rope)
5. Bent over Cindy Row
After you hit all 5 stations, group run around Cinema, switch sides. Repeato
COT: Field & Stream was 6, Prayers healing of our PAX’ family members
BACKBLAST
Dora, Colsons, Fudd
Murph
Flashback Workout: IPC 2018 Week 2
-Coupon inspired workout-
Round 1 – Coupon Curls
Round 2 – Man Makers (burpee)
Round 3 – Kettle bell swing
Round 4 – Thrusters (squats)
* 25 reps of each exercise then 25 yard run down and back
* Repeat reps and run for 8 minute rounds
* Mandatory 2 minute break between rounds
* Workout is done after completing all 4 rounds
End w/ COT
F3 Men – Dora, Southie, and Colson (Q)
Welcome
F3 Mission & Core Principles
PAX:
Woodstock
Manchester
Stark
Photon
Lyman (QIC)
The Thang: IPC 2024 Training, Week 4 (For Time)
Run Lap
100 Block Flutterkicks 2:1
Murder Bunny out 10 and back 10
90 Monkey Humpers
Murder Bunny out 9 and back 9
80 Curls
Murder Bunny out 8 and back 8
70 Goblet Squats
Murder Bunny out 7 and back 7
60 Dips (on block)
Murder Bunny out 6 and back 6
50 Overhead Press
Murder Bunny out 5 and back 5
40 Thrusters
Murder Bunny out 4 and back 4
30 No Cheat Merkins
Murder Bunny out 3 and back 3
20 Big Boi Thruster Sit-ups
Murder Bunny out 2 and back 2
10 Manmakers
Murder Bunny out 1 and back 1
Run Lap
Countorama (5)
Name-o-rama
Manchester was the Six
Announcements
Ended in Prayer.
Honored to lead today!
Lyman
Back blast
Black Ops
Sunday, October 22
Photon
Hannigan
Flo
Chit Chat
Astro
Coconut
Snake Bite
Viper
Fat Amy
Norm
Slider
Vespa
Rudy
GMO
Echo
Full Pull
Stalker
10/23/23
AO: The Gauntlet
Workout: 12 Sided Die
PAX:
Phat Thor
Tarnished
Re-Load
Flo
Spaulding
Peach
Guardian
Van Gogh
Gulliver
Whopper
Irish Hoss
Doubtfire
Mission, Principles and Disclaimer given
Warm Up:
SSH, Windmills, Chainbreakers, Cherry Pickers
Work:
Roll the Dice, do the exercise
Run to cones: Butcher Block around the cones and run back
5 Pull Ups
Run back to dice and pick up the six
In Total we did:
12 No Cheat Merkins
36 BBS
24 Freddie Mercs.
24 American Hammers
12 Oddball Merkins
24 Bear Crawls
12 Mountain Climbers
12 Peter Purbees(this was way more than enough)
And 1 set of Gore Claps(up to 30, my thighs were burning from yesterday)
Work:
1: 12 No Cheat Merkins
2: 12 Burpees
3: 12 BBS
4: 12 Freddie Mercs (4×1)
5: 12 Oddball Merkin
6: 12 American Hammers (2×1)
7: 12 Crunchy Frogs
8: 12 Bear Crawls and Crawl Bears
9: 12 Mountain Climbers
10: 12 Peter Purpees
11: Gore Claps until Q is tired(IC)
12: SSH until Q is tired (IC)
Ruck: Q Source 3.8 Candor
Welcome
Mission
Principles
Pax
Casper
Gulliver
Nitrous
Huckleberry
Tots
Guardian
Chubbs
Meatloaf
Photon
Flynn Rider
Flo (Q)
Rucked two by two, rotated two 60lb sandbags and three 35lb kettlebells while discussing Q3.8 Candor.
COR
NOR
SIX Bourbon (Runner)
Prayer by One Man Band (Run Q)
Morning Run
Intro
Mission
5 Principles
Workout
Run into Site Cut, back up Broadway, down the towpath, and back to the start.
PAX
One Man Band
Coconut
Chop Sticks
Isocolece
Bourbon
Spaulding
Woodstock
Q – Viper
Snake Bite
Fat Amy
Irish Hoss
Buttercup
Echo
Rudy
Full Pull
Footloose
Lonzo
Waldo
Party-On
Mercy
Norm
Adele
Brand new, never seen before beatdown called “The Murph (TM)”. 1 mile run, attempted 100 pullups, 200 pushups, and 300 squats (sometimes 75 sec rounds, sometimes 60 sec rounds), followed by another mile run.
FNG “Adele”, so named for his love of chick flicks, losing 50 lbs this year, and Mercy’s obsession with female vocalists (no Madonna was played today, nor was there any mention of her song that shall not be named lest we poison the minds of our young one and drive grown men away). There was lots of Britney Spears though.
HIIT Dominoes: Q3.9 Commitment
Welcome
Mission
Principles
Pax
Photon
Hannibal
Tarnished
Peach
Lego
Footloose
Guardian
Mile High
Flo (Q)
Warmup
33 SSH
Windmills
Arm Circles
HIIT (high intensity, interval, training)
40 sec exercise
20 sec recovery
Every 7 exercises (each exercise determined by a domino chosen by a sequential Pax) then stop to mosey 200 yards
Discussed Q Source virtuous leadership topic Commitment
COR 9
NOR
SIX Footloose
Announcements CSAUP
Prayer
10/25/23 – Swamp Soccer
NOT SWAMPBALL
F3 Mission / 5 Core Principles
Played 2v2 soccer with 10 burpees every 5 minutes and 20 merkins for team if missed shot or kicked out of bounds
Jimmy Hart / Slingshot – 7 Woodstock / Lyman – 6
Penalty Kick Knockout – winner: Woodstock
PAX:
Q- Jimmy Hart
Lyman
Woodstock
Slingshot
COT
Made fun of Mercy for fartsacking
Announcements
Prayer
Crash Your Core
The Yard
10/25/23
PAX:
Buttercup
Nitrous
Rudy
Raven – QiC (filling in for Stalker*)
The Thang:
Ladder workout consisting of:
1. Motivators
2. 5 Side Plank with Rotation (Free arm goes from sky to under you)
3. 10 Spiderman Plank (similar to mountain climbers, but from elbows)
4. 15 Merkins
5. 20 Jump squats
6. 25 Plank to Downward Dog
7. 30 Bird Dogs W/knee elbow touch
8. 35 Wipers
9. 40 Flutter kicks
10. 45 X factors
11. 50 LBCs
12. Plank 100 count
We only made it to level 9. The Q decided to mosey down to the end of the marina a couple times to get a little jogging in.
Beautiful morning for some first F. It was great to have some non-regular attendees at the Yard today! Thanks for heading to our side of the river, gents!
As always, it was an honor to lead! I love this group of men and would not be the man I am with out it, real talk.
#ISI
*Fartsacker! 🙂
Wheel of Fortune
Waldo
Jimmy Hart
Full Pull
Peach
Echo
Nitrous
Doubtfire
London
Mr Anderson
Manchester
Party On Q
Ramp It Up Q3.10 Consistency
Welcome
Mission
Principles
Pax
Buttercup
Flynn Rider
Fat Amy
Chubbs
Rudy
Norm
Lego
Irish Hoss
Mile High
Photon
Coconut
Raven
Isoceles
Geppetto
Guardian
Hannibal
Drip
Flo (Q)
Partner Workout
Eight stations with two exercises per station. One partner runs a loop while the second partner does exercise 1 until runner passes by instructing the exerciser to begin exercise 2. Upon completing the second loop partners switch roles.
A timer goes off and all pax run the ramp to the top and take the steps down to continue workout.
COR 18
NOR
SIX: Flynn Rider
Announcements
Prayer
2nd F Coffeeteria with Raven’s Brew immediately followed the beatdown.
Thank you Bob “Raven” McCartt!
Q- Everest
PAX –
Bonds
Anchor
Heisenberg
Huckleberry
Red Baron
Chit Chat
Charmin
Ponzi
Reload
Fall into Beatdown:
– 25 reps each-
-Flutter Kicks
-Lt Dans
-Clock Merkins
-American Hammers
-Step Ups /Jump Ups
-Air presses ( 2 is 1)
***__________run lap_____________******
-Burpees
-LBC (Little Baby Crunches)
-Wall Sit (count around)
-Mountain Climbers
-Big Boy SitUps
-Plank (60 seconds count around)
***_____run lap_____________******
-Freddy Mercurys
-Dips
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Squats
-Shoulder Taps
Metabolic conditioning
Intro
Mission
5 core principles
Warm up
Forward armcircles 10 IC
Reverse armcircles 10 IC
Chainbreaker 10 IC
Windmill 10 IC
The thang:
After each round run a lap and do 5 burpees. Repeato. We made it to goblet squats the second time through.
10 Thrusters
15 block swings
20 goblet squat
25 Merkins
30 BBS
35 Shoulder Taps
40 Flutter Kicks
45 LBCs
50 Air presses
Countarama
Nameorama
6 – Meatloaf
Announcements
Ended in prayer
Q- Re-Load
Meatloaf
Gulliver
One Man Band
Pearson Ruck
Pax: Armstrong, Deliverance, Pinto, Go Fish (Q)
Over the hill and back again, with PT at the far point (squats, muricans, and a LOT of arm circles) and return (more squats)
Pax: Besse (Q), Southie, Colson
Location: The Pit
The thang: Murph
BB 10/23- Nick “Fall Out Boy” Tussing, Tony “Deliverance” Maletich, Bob “Raven” McCart, Chris “Pinto” Cupher, and as Q, Caine “Armstrong” Kolinski
Black Ops at the Nest on 10/20: In celebration of Armstrong’s 50th Birthday.
BB: Nick “Fall Out Boy” Tussing, Mike “Go Fish” Smith, Bob “Raven” McCart, Tony “Deliverance” Maletich, and as Q, Caine “Armstrong” Kolinski.
Finished BD with 50 burpees, followed by Coffeeteria enjoyed by all.
Pearson Ruck
Pax: Armstrong, Deliverance, Pinto, Raven, Fallout Boy (Q)
Interior loop repeats with PT.
The Leadership Ruck: Q3.11 Contentment
Welcome
Mission
Principles
Pax
Guardian
Chitchat
Tarnished
Photon
Norm
Chubbs
Deliverance
Valiant
Drip
Flo (Q)
Rucked while discussing Contentment Topic 3.11 from The Q Source.
COR 10
NOR
SIX Norm
Prayer
PAX: Dora, Colson, Brogan (Q)
Warmup: 15 merkins, 15 Squats, 1 minute plank, 15 Don Quioxtes
Workout: 2 mile Ruck
COT
Hit the Deck Q3.12 Courage BB
Welcome
Mission
Principles
Pax
Heisenberg
Guardian
Tarnished
Photon
Norm
Chubbs
Deliverance
Drip
Fossil
Charmin
Alright x 3
Mulan
Flo (Q)
Warmup 33 SSH
Abe Vigodas
Arm Circles
Chain Breakers
Partnered up and did 11’s with several pairs of exercises. Two cards from the F3,workout card deck were chosen by a random Pax. One round arms and legs. Next round core and cardio. Alternating and resting between rounds to discuss Q 3.12 Courage. There were two wild cards that resulted in a quarter mile run.
COR 13
NOR
SIX Alright x3
Announcements
Prayer
Beatdown
Dora, Colson, Fudd, Brogan
You vs. You Challenge
Navy Seal entrance fitness test
Timed 1 mile run
Merkins – max continuous and max 2 min
BBC – max continuous and max 2 min
Pull ups – max continuous and max 2 min
Burpees – timed 25 reps
QIC – Stark
Pax – Reload, GMO, Full Pull, Flo, Waldo, Echo, Fat Amy, Huckleberry, Ken “Catalyst” Bess (FNG brought by Flo)
Warm up Cadence with SSHs, Chain Breakers, and Windmills
Partner 1 Runs Suicide
Partner 2 completes AMRAP
Then switch
4 sets each round. A set comprises of one suicide and one round of AMRAP.
Round 1.) 5 Perfect Merkins, then Curl until partner finishes shuttle run
Repeato X4
Round 2.) 5 burpees, then Tricep press
Repeato X4
Round 3.) 5 PPPP, then Curl
Repeato X4
Cool down cadence with Imperial Walkers, flutter kicks, and Merkins
COR NOR, GMO was our 6. Damn glad he made it out a little over a year ago. His laugh is infectious!
Always an Honor
Always my Pleasure
~Stark
Spartan 300 at The Rabbit Hole
Doubtfire (Q)
Goldwing
Rudy
Reload
Huckleberry
Irish Hoss
Stark
Nitrous
Norm
Hannibal
Full Pull
It’s Friday morning, the 300th day of 2023, and our AW Generals open the post season by hosting the Spartans from Start High School this evening. So, we beat it down in their honor this morning.
We assembled into two teams at the base of the hill and competed in three rounds of two exercises followed by a run of varying routes.
Round one: all pax complete 25 Cliff Hanger Merkins then 75 BBSU. when all reps are completed the team runs up the hill and back down. Hold plank when all members return a winner is declared.
Round 2: 25 Lt. Dan each pax; 75 American Hammers then run up hill and crawl bear down.
Round 3: 50 Hillbilly Walkers ; 50 Bobby Hurleys followed by a run up the hill and a descent down the Rabbit Hole.
We ended with 300 reps and 6 trips up the hill and back.
Workout:
AO: Foundry
PAX:
Phat Thor
Norm
Coconut
Irish Hoss
Rudy
Guardian
Photon
Manchester
Wiley
Chubbs
Mission, Principles and Disclaimer given
Work:
Lap in between and add the next set
5 Burpees,
10 BBS
15 Panther Shoulder Taps
20 Freddie Mercuries
25 Merkins
30 LBC
35 Monkey Humpers
40 Gore Claps
45 Flutter Kicks
50 Spider Man Pushups
Total Amount:
50 – 90 – 120 – 140 – 150 – 150 – 140 – 120 – 90 – 50
2.5 Mile Run
Coconut(our resident Fasthole) made it to 20 spiderman merkins….so close.
COT/Announcements
Intentions
Prayer
Rudy
Stark
Coconut
Lonzo
Runt
Nitrous
Betty Ross
Huckleberry
Thai Guy
Meatloaf
Re-Load
Cinnamons
Gulliver
Lyman
Viper
Phat thor
Buttercup
Doubtfire
Wipers
Craw dad
Irish Hoss
Jimmy Hart
Lego
Woodstock – Q
Thanks for celebrating 6 years with me!
Meatloaf
Irish Hoss
Nitrous
Rudy
Gulliver
Cinnamons
Lego
Crawdad
Lonzo
Viper
Runt
Buttercup
Woodstock – Q
Nitrous
Peach
Mile High
Stalker
Thanks to Armstrong, Deliverence, Fall Out Boy, and Raven for participating in my first beatdown Q. Pax completed 2 rotations of 30 Imperial walkers, burpees, BBSU/Mountain Climbers, line hops, and skaters.
Partners also took turns pushing my car across the parking lot to demonstrate that when you need help, you should call out to your F3 brothers. We are here to help.
10-31-2023
Run at lower necropolis
Ran to the wall, did some hill work, ran a couple miles more through downtown Perrysburg. Isosceles brought coffee.
Q- Nitrous
Callahan
Guardian
Mile high
One man band
Coconut
Wylie
Photon
Isosceles
Flo
Buttercup
Chubs
Huffy
Huckleberry
Van Gogh
Meatloaf
Stalker
11-1-2023
Grantland
Did 7 of Diamonds workout
There was a haunted pile on the tennis court
Q – Nitrous
Peach
Tarnished
Hannibal
Haunted pole!
11/1/23
Stacy’s eMOM
Warm up:
Mosey to playground
Beatdown Explanation:
Complete the following exercises and the reps EMOM. Rest with any remaining time.
THE THANG:
Minutes 1 – 5: Do the following exercises/reps every minute (SSH to stay warm)
5 pull ups
5 Sweat Angels
5 lunges (2:1)
5 Monkey Humpers
Minutes 6 – 15: Do the following exercises/reps every minute, EXCEPT: ADD 1 more rep EVERY minute. So “minute 6” is 6 reps, “minute 7” is 7 reps, etc…
Squats
Merkins
LBC’s
Dips
Minutes 16 – 25: Do the following exercises/reps every minute, EXCEPT: SUBTRACT 1 rep EVERY minute. So “minute 16” is 14 reps, “minute 17” is 13 reps, etc…
Squats
Merkins
LBC’s
Dips
Minutes 26 – 30: Do the following exercises/reps every minute
5 pull ups
5 Sweat Angels
5 lunges (2:1)
5 Monkey Humpers
Cool down:
Mosey back to flag
COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Lyman
Rudy
Lego
Photon
Swan – FNG
back blast for 1 November 2023
Q Mile High and the 6
Flo
Huffy
Raven
Great effort today thank you to the HIMs for putting forth valiant effort.
Honor to lead.
Q – Viper
Geppetto
Fat Amy
Echo
Rudy
Full Pull
Scoober
Kenny G
Mercy
Norm
Irish Hoss
It’s Tuesday. We Murphed.
Chubbs
Footloose
Isoceles
Bourbon
Rudy
Butter Cup
Stalker
Motivators
Bring Sally up
Dips
Coupon rows. Windmills
Prisoner squats 5 per side, 5 sets
Spiderman merkins
Coupon press from your back/ wipers
American Hammers
Lunge punches 5 per side, 5 sets
Coupon Curls / box cutters
Big Boy Sit ups with punches
Freddie Mercuries, 20 per side, 5 sets
Overhead coupon presses.
10 Burpees
Repeato
Backblast: November 2nd, 2023
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Photon – Q
Tarnished
Flynn Rider
Drip
Callahan
Coconut
Hannibal
Oil Change
Mile High
Workout: The Great Nolensville Theft of 1920
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: In cadence
SSH – 20
Windmills – 19
Mosey to Hood’s Hill
The “Thang”:
Slow Bear Crawl 12 yards – plank for the six – Slow Crawl Bear back
Low Bear Crawl 25 yards – plank for the six – Low Crawl Bear back
Straight Leg Bear Crawl 25 yards – plank for the six – Straight Leg Crawl Bear back
Ring of Fire’ish
PAX circle up facing each other in plank position. One PAX backs out and slowly performs a lateral bear crawl while the other PAX holds a plank variation. Plank variation alternate after each revolution. Repeat until each of the NINE PAX completes one revolution.
Plank Variations: High Plank, Low Plank, Mountain Climbers, Slow Merkins, Left Arm Side Plank, Right Arm Side Plank
Mosey to The Wall
All PAX line up for a Wall Sit on the ramp wall.
Round 1 – Pass the cinderblock down and back while holding a wall sit
Round 2 – Pass the cinderblock down and back with an overhead press, while holding a wall sit
Round 3 – All PAX hold a wall sit while the PAX at the end bear crawls to the front of the line a la an Indian Run. Repeat until all NINE PAX have bear crawled to the front of the line
Mosey back to Hood’s Hill
Partner up
Wheelbarrow up the hill, reverse wheel barrow down the hill. Switch roles and repeat (time permitting)
Mosey back to The Wall
Ended with:
Count-O-Rama: 9
Name-O-Rama
The Six – Hannibal
Ball of Man
Spreadsheets from the Gloom: 33 and dry. The PAX got a pretty good representation of that fateful day in Nolensville back in 2019. Beatdown may have been too bear crawl heavy, putting a couple PAX out for longer than desired. In the future, might reduce the length or number of the initial crawls to make more time for partner work at the end. Could maybe benefit from a break between the first set of crawls and the ring of fire-ish. Re-arranging order to reduce number of trips back and forth between Hood and Riverside from 2 to 1 would also allow more time for partner work, though the run was supposed to act as a rest period from the crawls.
Thanks for all who posted. It was a pleasure to lead. Don’t hold this one against me!
3 “Murph-ember” 2023 Backblast: Dora and Southie completed the Murph, ran negative splits for the miles, and girded ourselves for the coming storm and spirtual, sociopolitical, and economic trials that are about to make landfall. Proverbs 2: 9-15
11/3/2023
47 birthday beatdown
Intro
Mission
5 Core Principles
Countarama
Warm-up
Arm circles forward IC 10
Arm Circles backward IC 10
Windmill IC 10
Chain breaker IC 10
Set #1 Parking Lot
Squativators 4 count
Plank 47 seconds
Motivators 7 count
Set #2 mosey to swing, 47 of each exercise.
Hand release merkins
Lunges 1:1
BBSU
Hold plank when finished
Set #3 mosey to base of hill, 47 of each exercise.
Ranger merkins
Freddie Mercuries 2:1
Squats
Hold plank when finished
Up the hill, down rabbit hole
Set #4 mosey to Pavilion, 47 of each of the following.
Decline merkins
Dips
Step ups
Rafter hang for 47 seconds the plank when finished
Mosey back to parking lot
Birthday circle merkins
Countarama
Nameorama
6 – Doubtfire
Announcements
Ended in prayer
Pax
Q – Re-Load
Turbine
Fat Amy
Doubtfire
GMO
Buttercup
Goldwing
Callahan
Full Pull
Rudy
Huckleberry
Astro
Irish Hoss
Norm
Footloose
Behr
Viper
One Man Band
11/4/23
AO: The Fortress: Mario Kart
PAX:
Phat Thor
Callahan
Peach
Spaulding
Isosceles
Hannibal
Coconut
Deliverance
Lego
Drip
Flo
Heisenburg
Fossil
Charmin
Tarnished
Viper
Spike
Gulliver
Mulan
Harry(FNG)
Meatloaf
Irish Hoss,
Photon
Mission, Principles and Disclaimer given
Warmup:
Windmills
Chainbreakers
Mosey
SSH – till the Q was tired which was 110…whew, my calves!
The Thang:
Try to get 3 laps around the track. Each station you get to, pick a card and do that exercise and follow any special directions
1. Mushroom Boost: Run to Flag then get back on track but you get to skip the next station
2. Gold Mushroom: frog jump through next 2 stations
3. Red Shell: 10 BBS
4. Green Shell: 15 Curls
5. Triple Red: 30 BBS
6. Triple Green: 45 Curls
7. Blue Shell: Run up to the leader and give them the card, do 10 Absolutions and then go back to the beginning of current lap
8. Bomb: everyone at station does 5 burpees
9. Lightening: everyone else does 5 inch crawls
10. Fake Boxes: 10 merkins
11. Bananas: 30 Monkey Humpers
12. Triple Bananan: 60 Monkey Humpers
13. Star: For the next 3 stations do 20 American Hammers (2×1)
We started with a warmup for the course and ran it together. Then headed into the main section. The Winners:
First Place: Callahan/Peach
Second Place: Spaulding/Isosceles
Third Place: Coconut/Deliverance
Fourth Place: Lego/Hannibal
Participation Points: Pax Present
Nothing!: Pax not present
NOR & COT(6:10)
We had an FNG naming. Harry in honor of Harry Connick Jr,.
Prayers: Phat Thor’s wife, Drip and Gulliver’s Baby, wives who have been unhealthy, men everywhere
We completed the Battlefield loop.
Runt
Butter cup
Rudy
Cinnamons
Mercy
Stalker
We did a partner beatdown.
Runt
Wipers
Lyman
Crawdad
Fat Amy
Flex Hard
Silver surfer
Reload
Doubtfire
Goulash*
Butter cup
Waldo
Mr. Anderson
Turbine
Mercy
Rudy
Grits*
Stalker
* New Guy
BACKBLAST
Treebeard (Q), Colsons, Dora
Beatdown: Back to School
Billy Madison style workout with a hill run btwn rounds. 12 reps, ladder, 12 rounds.
PAX:
Zelda
Whopper
Casper
Peach
mile high
VanGogh (Q)
We did the Murph.
6: Zelda
QIC – Stark
PAX
Huckleberry
Smokey
Doubtfire
Manchester
Full Pull
Jimmy Hart
Waldo
Peach
Irish Hoss
Viper
Echo
Reload
Catalyst
Norm
The Thang
Ladder up until most Pax reach level 10
Perform one rep of each, then 2, and so on. The exercise keeps building until we can’t take it.
Round 1.) Pickle Pounder, glute raise, Peter Parker, Freed Mercury, Burpee, Karaoke across parking lot
Round 2.) Flutter Kick (4 is 1), Plank Jack, Heels to Heaven, Good Morning, Burpee, Run across parking lot
COT, COR, NOR
Jimmy Hart with a strong six about all 3 F’s
Always an Honor
Always a Pleasure
~Stark
ANIMAL INSTINCTS
11/6/2023
Mission / 5 Core Principles
Countorama
Warm up: mosey
Pair up in groups of 2
Beatdown
Movements: Exercises:
Bear Crawl 50 monkey humpers
Alligator Merkins 50 penguins
Crab Walk 50 Mountain Goats
Lateral Ape 50 Doggie Paddles
Duck Walk 50 Werewolves
Repeato
COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Bourbon
Chubbs
Gulliver
FNG – Weber (EH’d by Chubbs)
Photon
Coconut
Rock the Vote, Preparing Pax to vote tomorrow tomorrow! Mostly for Mr. Anderson and Mrs. Rudy!
Intro
Mission
5 Core Principles
Countarama
Warm-up
Arm circles forward IC 10
Arm Circles backward IC 10
Windmill IC 12
Chain breaker IC 12
The Thang:
5 minute emom, each minute 1 burpee, 5 squats and 15-20 of each exercise:
Each round PAX Voted for their exercise:
Round 1:
Block Squats
Man makers <- Won the Vote
Round 2:
Curls <- Won the Vote
Overhead Press
Round 3:
Overhead Press <- Won the Vote
Overhead Triceps extension
Round 4:
Dead Lifts <-tied
Monkey Humpers <-tied
(Pax choice)
Round 5
Overhead Press <- Won the Vote
Overhead Press
Countarama
Nameorama 6 – Waldo
FNG Naming Ceremony – Welcome Novocaine!!! Announcements
Ended in prayer
Pax (24 total)
Pizza Pie
Cinnamons
Flo
Catalyst
Doubtfire
Waldo
Irish Hoss
Jimmy Hart
Full Pull
Smokey
GMO
Slingshot
Norm
Echo
Turbine
Astro
FNG – Novocaine
Fat Amy
Reload
Manchester
Viper
Pooh Bear
Rudy
Q-Mr. Anderson
11/7/23
PAX LIST:
Footloose – Q
Rudy
Scoober
Lyman
Lonzo
Viper
Fat Amy
Full Pull
Mercy
Norm
We ran the opposite direction for our first mile. There was great mourning and nashing of teeth.
A timer was well received.
We ran our normal way for the second mile.
The corn was harvested which made for a less creepy run.
COT
6
Announcements
Prayers
11/07/2023 – Birthday Run:
Date: 11/02/2021
Time: 5:30 – 6:30 AM
Location: The Levy – Rapids Road, Perrysburg, OH
Q: Bourbon
PAX: 9 Total;
Bourbon (Q)
Spaulding
Mile High
Chopstick (Coconut 2.0)
Coconut
Geppetto
Irish Hoss
Wile E.
Raven
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
Q reminded group to run on left side of road facing oncoming traffic; get reflectors and lights; bounce back for the Six often.
Beatdown: Run
• Leave the parking lot at the trail by the river and head toward Conant
• Right on Conant
• Left on West 2nd
• Right on East Boundary
• Right on East 6th
• Right on West Boundary
• 3.86 miles at this point
• Two options:
o Slower paces can return back to start (additional 0.89 miles for a total of 4.75 miles)
o Faster paces can push it to the Fort Meigs parking lot and then return to start (additional 2.36 miles for a total of 6.22 miles)
A little over 4.5 miles for the shorter route, 6.1 miles for the longer route.
Count-O-Rama and Name-O-Rama.
Learn about the 6. Soda Pop.
Announcements.
COT / Prayers and Intentions.
Date: 11/07/2023
Time: 5:30 – 6:30 AM
Location: The Necropolis – Rapids Road, Perrysburg, Ohio
Day 311 Election Day Ruck
Q: Tarnished
Pax: 14 Total
Callahan
Casper
Huffy
Flynn Rider
Flo
Soda Pop
Guardian
Isosceles
Weber
Chubbs
Huckleberry
Meatloaf
Photon
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Thang:
Ruck through Sidecut Park on new path and back rotating sandbags every 2-2.5 minutes.
Stopped for PT with ruck sacks on when appropriate. Reps for each PT stop equaled 50.
PT # 1: 10 Merkins, 10 Squats, 10 Lunges, 10 Curls, 10 Ruck Swings
PT # 2: 15 Merkins, 15 Squats, 20 Ruck Swings
PT # 3: Step Ladder with Tricep Extensions and Overhead Presses (1/4, 2/8, 3/12, 4/16)
Thanks to Flo and Casper for volunteering their sandbags to carry.
COT
Count-O-Rama
Name-O-Rama
6: Soda Pop
Announcements
Prayers
Pax: Bourbon, Deliverance, Fall out boy, armstrong
Q: Isosceles
Did a quick running circuit with some stretches, 1/4 miles runs, and burpees.
Pax: Callahan, Flo, Drip, FNG- shoot I forget (should be in Phat Thor’s backblast) , Photon, Tarnished, Meatloaf, Deliverance, Valliant, Gulliver, Viper, Lego,
Q was Isosceles
Lego
Peach
Guardian
Stalker
11/7/23
AO: The Commons
Workout: 12 Sided Die
PAX:
Phat Thor
Charmin
Megalodon
Ponzi
Anchor
Red Baron
Stalker
Mission, Principles and Disclaimer given
Warm Up:
SSH, Windmills, Chainbreakers, Cherry Pickers
We rolled the dice together and did the work. Every 3rd, we would run a lap
Work:
1: 12 No Cheat Merkins
2: 12 Burpees
3: 12 BBS
4: 12 Freddie Mercs (4×1)
5: 12 Bicep Merkin
6: 12 American Hammers (2×1)
7: 12 Crunchy Frogs
8: 12 Bear Crawls and Crawl Bears
9: 12 Mountain Climbers
10: 12 Peter Parker Burpees
11: Gore Claps until Q is tired(IC)
12: SSH until Q is tired (IC)
COT: Ponzi was the 6
Announcements: CSAUP, new AO launch, football and serving dinner at Mosaic on Thanksgiving
Intentions
Prayer
11/8/23
AO: The Yard
Workout: 12 Sided Die(Part 2)
PAX:
Phat Thor
Flo
Mile High
Raven
Mission, Principles and Disclaimer given
Warm Up:
SSH, Windmills, Chainbreakers, Cherry Pickers
We rolled the dice separately and did our own work and then planked until the last person finished then ran a lap and did it again.
Work:
1: farmer carry
2: 20 bear squats
3: 30 curls
4: 40 monkey humpers
5: 50 SSH
6: 60 Freddie mercs 1×1
7: 7 inch crawls
8: 8 captain Thors
9: 9 no cheat merkins
10: 10 manmakers
11: 11 flutter kicks 4×1
12: 12 hillbilly squats 2×1
COT: Flo was the 6
Announcements: CSAUP, new AO launch, football and serving dinner at Mosaic on Thanksgiving
Intentions
Prayer
Ruck Ruck
Mudhole
11/02/23
PAX:
Armstrong
Fallout Boy
Pinto
Deliverance
Raven ~ QiC
Intro & 5 principles.
A small loop and Half a big loop (almost to the train tracks). Rotated coupons every 3min. 25lb Kb and Franco (32# sandbag)
CoT
BoM 💪🏼
As always it was an honor to lead. I wouldn’t be the man I am today without F3 in my life.
11/9/2023
PAX
Q – Footloose
Doubtfire
Manchester
Liverpool
Klepto
Waldo
Pooh bear
Astro
Irish Hoss
Peach
Goulash
Novocaine
S.M.U.R.P.H.
10 reps of each of the following, then repeato:
Squats
Merkins
Up-downs
Run
Pull ups
Hurpees
COR
NOR
6
Announcements
Prayer
Lonzo
Norm
Rudy
Meatloaf
Full Pull
Buttercup-Q
Dad Bod WOD
Merkins
Deadlift
Shoulder Press
Row
Squat
Flutter Kick (holding coupon for the up button)
WW3
Start with 10 reps of each, descending by 2 for each round
(10,8,6,4,2) Lonzo was quick to figure out the math!
Rifle carry from first corner, drop coupon, finish lap with a mosey, start next round.
Six- Meatloaf, worst impression of Buttercup to start, but then noted how priceless the network, mindset, accountability is. Something everyone needs at 23. Also mentioned that he wanted to pray for Woodstock. He figured he didn’t fartstack, but was shaving the back of his neck.
Prayers for all of us, Gulliver, Sven, M’s, and 2.0s.
Ski Season Leg Day
PAX:
Bourbon
Flo
Photon
Tarnished
Hannibal
Guardian
Lego
Stark
Oil Change
Viper
Drip
Phat Thor
Nitrous
Huckleberry
Callahan
Jennay
Fat Amy – QIC
F3 Mission & Principles
Warm-up: Leg Stretches, 20 SSH in cadence, 5 Ct Squativators
The Thang
Count O Rama, then divided into partners
One partner runs up stairs
Other does exercises at the base of the Mtn
Change exercise every 4 min
Exercises:
1. Bonnie Blairs (jump lunge)
2. Side squat
3. Box Jump
4. Skiers
5. Calf raises
6. Lt Dans
7. Al Gore (hold low squat)
Cool Down: Stretch legs
COT: COR, NOR, 6 (Guardian), Announcements, Prayer
11/10/23 – Rabbit Hole
High Intensity Leg Lift Beatdown
0530 Circle Up / Mission / Core Principles / Count-o-Rama
0535 Mosey to Base of Hill
0540 Warmups in Cadence: Squativators / Side Straddle Hops / Windmills
0545 H.I.L.L. Workout. Groups of 5. PAX rotate between running to 4 stations up and down the hill with exercises at base of hill.
Round 1 – Burpees
Round 2 – Flutter Kicks
Round 3 – Peter Parkers
Round 4 – did not happen
All to music inspired by the word hill …not Cinnamons approved.
0608 Mosey back to parking lot
0615 COT
PAX:
Lyman
Cinnamons
Party On
Cobra Commander
Wild Sprayer
Hannibal – 6
Full Pull
Goldwing
Re-load
Doubtfire
Rudy
Huckleberry
GMO
Viper
Jimmy Hart – Q
11/11/23
AO: The Fortress Leadership Ruck
Topic: Stronger Together
PAX:
Phat Thor
Lonzo
Webber
Flo
Meatloaf
Photon
Valiant
Raven
Lego
Oil Change
Deliverance
Eminem
Callahan
Chubbs
Guardian
Drip
Questions asked as we rucked:
Leadership Ruck:
Are some men born to be a lone wolf?
“Eyes to the side have the animals that hide. Eyes up front have the animals that hunt.”
How does the community benefit when we combine with other men?
Instead of focusing solely on his prey, a man also works cooperatively with other men in the pack to see what might be behind him. He recognizes that his eyes up front can only see from 9 through 12 to 3 o’clock. He is blind to his Six unless another man watches it for him.
The man who watches the Six is just as important as the one who throws the spear.
Can a man begin the fight against adversity before he encounters it?
If a man’s horizontal relationships with other men are Decelerating (or worse, non-existent), there will be no jangling alarm to warn him of the danger. Gradually, he will become accustomed to trying to hunt and defend alone, despite how unsuccessful and unfulfilling the effort is.
What is the difference between a Club and a Team?
A Club is a loose combination of people seeking companionship.
A Team is a Proximate combination of two or more people formed to perform a specific Mission for the benefit of a Community
Proximity, Purpose, Periodic
Can a man hold himself accountable?
What is your Blind Spot?
Accountability:
Standard: and objective measurement
Enforcement:
Consequence:
Ended with the COT and a good 6 by Valiant.
11/11/2023 – Red Ryder WOD – Veteran’s Day:
Date: 11/11/2023
Time: 6:30 – 7:30 AM
Location: The Fortress – Grace Church, Perrysburg, OH
PAX: 24 PAX:
Bourbon (Q)
Hannibal
Lonzo
Raven
Captain Stubing
Irish Hoss
Jennay
Phat Thor
Coconut
Doubtfire
Drip
Nitrous
Guardian
Deliverance
Charmin
Weber
Chubbs
Fossil
Flo
Geppetto
Callahan
Meatloaf
Spike
Photon
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)
Credo: “Leave no man behind, but leave no man where you find him.”
Disclaimer
Beatdown:
• This beatdown is on Veteran’s Day and is dedicated to one of our fallen brothers and veterans, Gaven “Red Ryder” Smith. Veteran’s Day is on November 11th and has occurred every year since 1919. It was originally called Armistice Day and is the anniversary of the armistice (or truce) that ended WWI on this day in 1918. Veteran’s Day honors everyone who has served in the military, whether or not they served in wartime or died in battle. Memorial Day honors military personnel who died in service of their country. Thank you to all of our military members for the many sacrifices you have made and continue to make to protect our freedoms and our country.
• 22’s. Just like 21’s, but end at 22. 5 Burpee penalty if we don’t end in sync.
o We failed the first attempt and nailed the second.
• Red Ryder WOD for 22 minutes with “Start Over” by Flame on repeat. Bourbon asked the PAX to really listen to the words and let them sink in as they are putting in the work.
o 22 reps of each:
Merkins
Squats
Big Boy Sit Ups
Burpees
Plank Jacks (2 is 1)
Lt. Dans
LBC’s
Absolutions
Sprint to cone and back (220 meters each round trip)
Repeato
• At the end of 22 minutes, Bourbon gathered the PAX and spoke about Red Ryder and mental health
• Finish the rest of the beatdown repeating Red Ryder WOD without music reflecting on our veterans, our own mental health, and the struggles we deal with. Stress you are not alone. Pickup each other, push each other to the finish.
Count-O-Rama and Name-O-Rama.
Learn about the 6. Jennay.
Announcements.
COT / Prayers and Intentions.
11-11-23
Virtuous Leadership Ruck
PAX:
Footloose – Q
Manchester
Rudy
Swan
Viper
Van Gogh
Cinnamons
Nope
Paddle Boat
Hagrid
Jimmy Heart
Reload
Klepto
11-11-23
5 Core Principles
Mission / Credo
A few words about veterans, Red Ryder, the meaning of the number 22 and being thankful for our freedoms.
Red Ryder WOD
COR
NOR
Announcements/Prayer
PAX:
Footloose – Q
Paddle boat
Manchester
Van Gogh
Rudy
Wipers
Viper
Reload
Swan
Huckleberry
Thai Guy
Klepto
Jimmy Heart
Weasley
Waldo
Nope
Cinnamons
Hagrid
11/12/23
AO: The Pump Station
Workout: AO Launch Party(should have been called Curls for the Girls)
Pax:
Phat Thor
Chit Chat
Tarnished
Cinnamons
Photon
Lego
Raven
Disclaimer and 5 Core Principles
Warmup:
The Typical things: SSH, Chainbreakers, Cherry Pickers(which someone was a little judgemental about…(cinnamons) we can’t all pick like you!
The Thang:
– Started with a nice round of 100 Curls each person. Then partnered up.
While 1 pax ran down and back up the stairs the other person did the work. Then you swapped and did the same work.
– Between exercises your team did 100 curls together
Exercises:
Upright Rows
Squrls
Lawn Mower Pulls
Steering Wheels
Diamond Merkins
Dips
Flutter Kicks
BBS
Freddie Mercuries
We stopped with 5 minutes to spare and did a round of “Thrust till you drop”. Basically, you just keep squat thrusting until you have to pause and then you run down the stairs. When you get back up, you do it again…Its awesome…
All in all, Cinnamons and Tarnished got the farthest with the curls and together did probably 700-800 curls….beasts
We finished with some prayers and announcements. A great way to start an AO. I hope I can pick up a piece of chalk tomorrow.
Pax
Lonzo
Lyman
Photon
Swan
Waldo
Weber
Chubbs
Viper
Q:
Isosceles
Running 1/2 miles with stretch work in between and of course about 50 burpees for good measure
Backblast for 11/9: ruck with exercises. Deliverance, Raven, Fall Out Boy, and Armstrong (Q) in attendance.
Pax: Besse (Q), Dora, Southie, Colson
Location: The Pit
The Week 4 – Mogadishu Mile
1 Mile Run
50 Pull-Ups
4 Rounds Of
25 Alternating Leg Traveling Lunge Steps
25 Air Squats
4 Rounds Of
25 Merkins
25 Yard Sprint
100 Coupon Squat Thruster
50 Pull Ups (skipped)
1 Mile Run
November 13
We had a solid 13 HIM show up, all get better especially in the shoulders.
Mile High the Q.
Lyman the 6
Tupac who celebrated 6 years at the place it all began for him.
Van Gogh
Drip
Fossil
Nitrous
Huckleberry
Irish Hoss
Peach
Photon
Guardian
Webber.
I had a great time and I am always Honored to lead such a motivated group.
11/13/23
Pax:
Reload
Waldo
Vespa
Rabil
CTBRD
Cinnamons
GMO
Turbine
Astro
Novacaine
Manchester
Full Pull
Doubtfire (Q)
FNG Matt Harrell “Redenbacher”
This morning we attempted to mosey to 11 unique locations around the village and perform either 13 or 23 reps of a single exercise at each location. We managed to get to 7 or 8 and performed a variety of exercises. We ended up at the following locations:
CycleWerks, General Pro Hardware, Crust, The Water Tower, Local Thyme, Car Wash, and the newest retail outlet in Whitehouse Adventure Spirits Distilling.
COR
NOR
Six/ Kotter CTBRD
Welcomed FNG Matt Harrell “Redenbacher”
Backblast – November 13, 2023
AO: The Nest – Fassett Junior High School – Oregon, OH
PAX:
Geppetto (Q)
Raven
Deliverance
Armstrong
Fall Out Boy
Workout: 80s
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warm up: Run down the parking lot to the grassy island and back. Discussion centered around the Browns victory over the Ravens!
The Thang:
Cones set up approx 40 yds apart. Perform 20 reps of an exercise, run to the other end, perform 20 reps of a different exercise. Nine minute sets. Whistle every three minutes = five burpees.
Round One: Merkins and BBSU’s
Round Two: Squats and American Hammers
Round Three: Flutter Kicks and Plank Jack Shoulder Taps
Time was called.
COT:
Count o Rama – 5
Name o Rama
The Six – Raven. EH’d by Tots. Got his name because in his 1st COT said he was a huge Pittsburgh Steelers, Pirates, Penguins fan. Keeps coming back because of the men in the group. Wouldn’t do burpees and merkins on his own! Aye!
Announcements: CSAUP Nov 18th Oak Openings.
BOM w/prayer: Prayers for Armstong’s on Luke who recently had his wisdom teeth removed. And for Will, a student at Fassett whose father was recently diagnosed with Leukemia.
Spreadsheets from the Gloom: Breezy, cold. Always an honor to lead the PAX in Oregon!
Playlist:
Big Time – Peter Gabriel
Out of Touch – Daryl Hall and John Oates
Money For Nothing (Single Edit) – Dire Straits
Once In A Lifetime – Talking Heads
Everywhere – Fleetwood Mac
Hungry Like the Wolf – Duran Duran
Another One Bites The Dust – Queen
Owner of A Lonely Heart – Yes
(not played) 867-5309/Jenny – Tommy Tutone
BB for 11/13/2023 @ Foundry
PAX
Gulliver
Woodstock
Coconut (Q)
Intro: Mission and core principles
Right into the THANG for the day. ‘preview’
a 21. 2 cones laid out on the track about 60m apart.
The 21 was broken into 4 phases of 5 rounds each, so
20 and 1
19 and 2
18 and 3
17 and 4
16 and 5
were Peter Parkers and Captain Thor, with the movement between cones as Karaoke
15/6
14/7
13/8
12/9
11/10 were Pickle Pounder and BBSU with skipping
10/11
9/12
8/13
7/14
6/15 were perfect push-ups and 4-is-1 American hammers with galloping
5/16
4/17
3/18
2/19
1/20 were P^6 (peter parker pickle pounder perfect push-up) and LBC with running, except for the 1/20 round: bearcrawl there, crawl bear back.
COT: Gulliver 6
Look for the reload of this workout (with a twist) coming to a battlefield near you.
Pax: Southie and Brogan (Q)
Warmup: 20 merkins, 20 squats, 20 Don quioxtes
Workout: we rucked 2.25 miles
Ended with COT
Backblast for lower necropolis (Run) on 11/14/23
PAX
Mile High
Eh
Guardian
Spaulding
Lyman
Coconut (Q)
THANG:
Ran the long way around to davis overlook
Hill repeats, emphasizing surging at the top of the hill. 3 formats
Run, Skip, Run backwards.
Ran the short way back for a quick stretch before COT.
In running (especially hill training) as in life, we often get really close to the top/end and are presented with the choice of declaring it ‘good enough’ and coasting in, or at the critical last moment, pouring on 105% to see things through to overwhelming completion.
Part of the training of ‘leaders building leaders’ is learning to recognize that choice moment, and prime yourself to make the good choice…ideally without thinking.
Backblast: November 14th, 2023
AO: Coronado – Keener Park – Monclova, OH
PAX:
Photon – Q
Lonzo
Full Pull
Swan
Catalyst
Scoober
Kenny G
Norm
Irish Hoss
Drip
Bunyan
Workout: It’s MyrrhF, Right?
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:
The “Thang”:
Murph
1 Mile Run
100 Pull-Ups
200 Merkins
300 Squats
1 Mile Run
Ended with:
Count-O-Rama: 11
Name-O-Rama
The Six – Kenny G
Ball of Man
Spreadsheets from the Gloom: 32 and dry. Lettuce was on the menu. Should probably have started the last mile run a couple minutes sooner.
Thanks for all who posted, and for letting me barge in to lead something that I don’t normally attend.
Low Key
Dora and Colson
Mile run
Interval timer
A. Stretch
B. Core
A. Stretch
C. Merkin
REPEATO
Mile run
Tues 6:15p 11/14/23 BUDS Training
Q – Charmin
PAX – Everest, Anchor, Red Barron, Huckleberry, Fossil, Thai Guy, Megladon (Hudson Tracey)
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Warm-up: (1min each)
1. SSH – 20, 4 ct
2. Squats – 15, 4 ct
3. Windmills – 15, 4 ct
4. Perfect stretch
5. Run 400m
All Exercises 15 reps unless listed
Lap 1:
1. HR Merkins – 15
2. 8 count body builder – 15
3. Absolutions – 10
4. Lt. Dans – 15
5. Plank jack with arm reach – 15
6. Run 400m
Lap 2:
1. Curls – 21’s (7, 7, 7)
2. Press with coupon (21)
3. Curls – 21s
4. Hold coupon while flutter kick
5. Crunchy Frog – 15
6. Big Boy Situps – 15
7. Run 200m
Lap 3:
1. Coupon swings – 15
2. LBC’s (25)
3. Freddy Mercury – 15 (2 is 1)
4. 4 count V-ups (8)
5. Hello Dollys, leg levers, flutter kick with coupon (2 is 1) 15
6. Wall Sit (60 sec)
7. Dips – 15
8. Incline merkins – 15
9. Decline merkins – 15
10. Run 200m
Lap 4:
• Coupon Swings (20)
• Back lunge, press – 15 (2 is 1)
• Merkins with coupon lift 4 count – 8
Didn’t get to…next time:
• Side lunge
• Plank Lifts
• Hip Thrust
Prayer Intentions – Ponzi Dad broke his hip.
Always a pleasure and an honor!
11/15/2023 – Dodgeball Ladders:
Date: 11/15/2023
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon
PAX: 12 Total
Full Pull
Drip
Sven
Irish Hoss
Huckleberry
Photon
Guardian
Phat Thor
Nitrous
Peach
Mile High
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
The Thang:
• Warmup with Motivators, 10 to 1
Beatdown:
• Dodgeball Ladders:
o Split into even teams (ideally 2 PAX per team)
o Each team sits on one side of a tennis court and will be against the team on other side of tennis court
o Each member of the team must stay within the tennis 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 has to perform 5x absolutions, 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 A movement will stop the game in progress at the next court and the new game will start. Time is of the essence here
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Photon.
• Announcements
• COT / Prayers and Intentions
11/15
Stress Release
Q – Callahan
Pax:
Gulliver
Rudy
Webber
Chubbs
Lego
Waldo
Callahan
Welcome
Mission
Principles
Echo
Isoceles
Footloose
Flynn Ryder
Huffy
Weber
Flo (Q)
Rucked through the hills of Perrysburg. Coupons included:
Two 25lb dumbbells
One 60lb sandbag
One 40lb sandbag
One 40lb curl bar
COR 7 Ruckers
NOR
Announcements
Prayers
8 HIMs got better at the wall today despite a malfunction with the timer.
Mile High the Q
Fossil
Flint rider
Hannabal The 6
Drip
Nitros
Tarnished
Coconut
As always its an honor to lead.
Raven
Flo
Stalker
for a Ruck
Pearson Ruck
Pax: Fallout Boy, Pinto, Deliverance (Q)
Ruck with the 4 H’s (History, Heartbreaks, Hopes, Heroes).
Excellent Ruck on a clear, crisp, starry morning.
Happy Birthday Rabbit Hole 2 years 2 years for Manchester and 200 posts. Teams of 3 working to 200 on select exercises hill included. One FNG Nathan Bayly – Swissmiss. Pax was 17.
Q – Manchester
Doubtfire
Astro
Clifford the Big Red Dog
Swissmiss
Irish Hoss
Full Pull
Rudy
Fat Amy
Gold Wing
Waldo
Buttercup
Huckleberry
Photon
Callahan
Lyman
Rabil
Dora and Southie showed up to do a Murph. Only Dora completed it. Southie bowed out after the warmup mile due to illness. We need to get healthy.
11/16/23: Swamp Softball!
PAX:
Canoe
Doubtfire
Puma
Weber
Chubbs
Photon
Novocain
Irish Hoss
Clifford The Big Red Dog
Rabil
Full Pull
Mr. Anderson
Guardian
Waldo
Bourbon
Sven
Huckleberry
Norm
Peach
Pooh Bear
Fat Amy
Played slowpitch softball under the lights.
1 pitch, fast pace of play
Burpees for every hit or out
Lots of dingers hit over the short fence
No injuries, just soreness.
Pax:
Footloose
Echo
Mercy
Gulliver
Lonzo
One man band
Flo
Lego
Rudy
Woodstock
Q: Isosceles
Bunch of grip rip and rolls
11/18/23
AO: The Fortress
Workout: Double Jeopardy
PAX:
Phat Thor
Chanel
Nitrous
Deliverance
Hannibal
Spaulding
Peach
Mission, Principles and Disclaimer given
Warm up
Windmills
Chain breakers
SSH
Mosey
Work: Jeopardy
Working together as one team. If we get it right we get to get right into the exercise, if we get it wrong we have to do double…
Ended with:
50 LBC
100 Merkins
100 Monkey Humpers
50 Overhead Claps
50 SSH
40 Imperial Walkers (2×1)
40 Wide Arm Merkins
40 Bobby Hurleys
80 Shoulder Taps (2×1)
40 Freddie Mercuries (2×1)
60 Pickle Pounders
30 Mike Tysons
30 Hill Billy Squats (2×1)
30 Tricep Dips
20 Spiderman Merkins (2×1)
10 Captain Thor’s
20 Pull Ups
10 Lt. Dans
10 Absolutions
C-O-R & N-O-R
The Six(say something about the six)
Announcements
Intentions
Prayer
We got a total of 420 pts and a net gain of 210(we can’t count….)
See if you can do better
50 pts
– Which NFL has played the longest on Thanksgiving?
– “A martini. Shaken, not stirred.”
– Bad habits, footballs, buckets.
– Which State is Mount Rushmore in?
– What’s the national sport of Canada?
40 pts each
– Which President declared a national day of thanksgiving on the last Thursday of November?
– “I am your father.”
– Baseball, Cricket, Vampire
– How many U.S. state capitals lie west of Los Angeles?
– The Triple Crown award is given to a horse that wins which three races?
30 pts each
– How many turkeys are made prepared each Thanksgiving
– “Alright, alright, alright
– Spoon, dollar, buffalo
– In the Tour de France, the yellow jersey is awarded to the cyclist who has the fastest aggregate time across all stages. What color jersey is awarded to the “young rider” — a cyclist under the age of 26 — with the fastest aggregate time?
20 pts each
– “Here’s to looking at you kid”
10 pts each
– What is the busiest day of the year for plumbers
– “Fasten your seatbelts. It’s going to be a bumpy night.”
– Hollywood, Super, Salad
– If you’re using a “broom” to guide the “rock” to the “house,” what winter team sport are you playing?
11/18 – Battlefield Ruck
PAX:
Swan
Runt
Rudy
Buttercup
Norm – Q
We had a great group of non-CSAUPers out early this morning for our standard ruck. Discussion was Highs/Lows of the week and prayer requests. We all agreed that November has gone way too fast.
Ended with:
Count-O-Rama: 5
Name-O-Rama
Announcements
COT
The Six – Swan
Backblast for the battlefield 11/18/23
PAX
Chopstick
Huckleberry
One Man Band
Swan
Doubtfire
Manchester
Astro
Irish Hoss
Buttercup
Runt
Norm
Rudy
Thai Guy
Sparrow
Coconut (q)
Mission and Core Principles
Warmup mosey around the theater.
Intro to the leadership theme of the workout VAPE
Vision: have a clear picture of the better state than now
Articulation: explain your vision to the PAX so they know what to do
Persuasion: Get them started
exhortation: Keep them going when it gets tough
Bear Crawl-hand release ladder.
Form into 3 teams of 5 PAX.
Self organize tallest to shortest. Tallest is first leader. Leader role rotates to next pax in line each ‘phase’ of the workout.
Workout is a 21. there are 3 ‘lanes’ for the teams, cones are 200′ apart.
Team must all finish all reps at one cone before moving to the other side for the complimentary part.
THANG:
Per pax (5 pax per team), complete these rep counts
20 Peter Parker 1 Captain Thorcury
19 Peter Parker 2 Captain Thorcury
18 Peter Parker 3 Captain Thorcury
17 Peter Parker 4 Captain Thorcury
16 Peter Parker 5 Captain Thorcury
With the movement between cones being Karaoke
for the first set (20 and 1) all 5 team members perform the reps. Subsequently, the team leader does not do reps, but apportions the extra among the other 4 pax in the best way he can to complete in the minimum time. That’s phase 1.
Phase 2 is 15/6 through 11/10 with the reps being Pickle pounders and BBSU, while the movement is skipping. New leader–again does the reps the first time, and subsequently doles them out to the team.
Phase 3 is 10/11 to 6/15 of Perfect Push-up and 4:1 American Hammer with the movement being gallop. New leader
Phase 4 is 5/16 to 1/20 of P6 (Peter Parker Pickle Pounder Perfect Pushup) and Freddy Mercury. Movement is run until the last round. Then the whole squad does bear crawl down and crawl bear back.
Alas none of the teams finished in time, but all got quite close, at least beginning crawl bear, or finishing the big set of freddys.
Most of the PAX took a turn as team lead. Guys had different methods of spreading out the extra reps based on the strength/pace of the PAX on their team so everyone could stay together. Interesting microcosm of leadership styles under stress. Next time will throw in some Chaos too :).
COT-Manchester 6. Mega-wise comment about gratitude. TY Manchester for sharing.
Honored to be able to bring the DRP to the battlefield today. Inspired to have put in work alongside such a great group of men.
Flashback Back Blast
IPC 2019 week 1 – Killer Bs
Broad jump 10 yards
– 10 burpees
– 10 Bonnie Blair’s
– 10 BB sit-ups
Repeat X2 to reach 30 yards
Bear crawl back 30 yards to starting point
– This completes round 1
Complete 5 rounds to finish workout
End COT
F3 Men: Colson (Q), Dora, Southie, Besse
11/20/23
Pumps and a Bump
Pump Station
PAX:
Hannibal
Lego
Phat Thor
Irish Hoss
Chubs
Bourbon
Photon
Flo
Slash (FNG from Cleveland)
Raven – QiC
Intro, 5 core principles, mission statement & credo.
The Thang:
Started with some stretching then moseyed down the steps to the bottom of the hill. Began the BD with Bear Crawls up the hill and Crawl Bears down the hill (shout out Geppetto, one of the Black Swamp’s most badass HIM. G will typically Bear Crawl/Crawl Bear this hill with ruck. Respect).
Back to the top of the step for the work.
We used a human timer. One pax carried a coupon (or 2 OR THREE) down the stairs and back while the others did work. Each PAX took turns being the “timer”.
The work:
Monkey Humpers
LBCs
Split Squats
America Hammers
OH Claps
Supermans
Dips
Imperial Walkers
After 4 or 5 Rounds of exercises, we took a break for our halftime show where we welcome special guest AC/DC to sing Thunderstruck! During Thunderstruck we did SSHs and every time they sang thunder or thunderstruck the PAX did a Burpee. It was a great show.
CoT:
We had an FNG to name today. Chubs brought his brother in law who is from the Cleveland area. Before the BD even started the FNG was already giving YHC some sass (which I loved, he’s a pretty funny guy). Being that he was wearing a browns hat and giving sass to the Q there was no way he was escaping without a Steelers nickname. Being that there were 10 PAX this morning, He was named in honor of #10, Cordell Stewart (the original gadget player). Welcome Slash! I hope you find the F3 PAX in Cleveland and accelerate, AYE!
We ended this beautiful morning with announcements and BoM.
SHOUTOUT to Flo for spearheading the planting of the flag at the Pump Station. If I remember correctly he was the one who put out the idea, gathered interest and lead the way for this AO. This is not the first AO that Flo has been instrumental in launching. Thank you, Flo. You are the true definition of a HIM. We are better because of it.
SHOUTOUT to Phat Thor for stepping up and being Site Q for the Pump Station. To watch Thor’s growth and acceleration in the past year has been amazing. Thank you, Thor. Your leadership is contagious. You are an asset to F3 and someone that others can look to for inspiration and an excellent example. You too, are the very definition of a HIM.
As always, it was an honor to lead. This group has taken me places I never expected. I can honestly say I am a better man for what I have put into, and gotten back from F3.
Raven.
CORRECTION:
Pump Station BD was held on 11/19/23.
Punch Monday in the Face!
11/20/23
The Nest
PAX:
Fallout Boy
Deliverance
Armstrong
Pinto
Raven – Q
Intro, 5 core principles, mission statement & credo.
The Thang:
Started with some stretching then moseyed a lap around the parking lot.
We used a human timer. One pax carried a sandbag and a Kb from the back doors of the school (where we were doing the work) to the opposite side of the parking lot and back while the others did work. Each PAX took turns being the “timer”.
The work:
Monkey Humpers
LBCs
Split Squats
America Hammers
OH Claps
Supermans
Dips
Imperial Walkers
After 4 or 5 Rounds of exercises, we took a break for our halftime show where we welcome special guest AC/DC to sing Thunderstruck! During Thunderstruck we did SSHs and every time they sang thunder or thunderstruck the PAX did a Burpee. It was a great show.
CoT, BoM
As always, it was an honor to lead.
11/20/2023 – Lucky 7’s:
Date: 11/20/2023
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School, Maumee
Q: Bourbon
PAX: 12 PAX:
Photon
Norm
Huckleberry
Chubbs
Weber
Chopstick (Coconut 2.0)
Coconut
Rudy
Irish Hoss
Everest
Echo
Bourbon (Q)
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
Warmup:
• Warmup with Motivators (10 to 1).
Beatdown:
• Cones are placed roughly 20 yards apart. Start and finish cone with four cones for exercises in between.
• PAX sprint to first cone and perform 7 reps of the exercise
• PAX sprint to second cone and perform 7 reps of the exercise
• PAX sprint to third cone and perform 7 reps of the exercise
• PAX sprint to fourth cone and perform 7 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Count-O-Rama and Name-O-Rama
Learn about the 6: Chopstick (Coconut 2.0).
Announcements.
COT / Prayers and Intentions.
11-20-2023
Gauntlet
Did mostly upper body workout with coupon while doing the “buzz” count o Rama
Q – Nitrous
Mile High
Guardian
Whopper
Fossil
Peach
VanGogh
11-22-23
Lower Necropolis Run
Ran across bridge to Maumee, down the tow path to the end of front street park, and up the hill to John street then did “Landslide’s loop”, it was raining some
Q – Nitrous
Eh
Norm
Mile High
One Man Band
Guardian
See above
Mercy
Rudy
Full Pull
Claymore
Buttercup-Q
Brand new beatdown known as The Murph. Couple laps around the gravel ~1 mile. Pull-ups, Merkins, Squats. 100, 200,300 broke down in 5,10,15 typically. Some killer tunes including T Swift, a cover of TI, and absolutely no U2.
Count-o-rama, we learned Buttercup can’t count. Announcements. Prayers for Claymore’s cousin and their brain cancer diagnosis.
Wrapped like a Hostess Twinkie.
Backblast: November 21st, 2023
AO: Lower Necropolis – Perrysburg, OH
PAX:
Photon – Q
Flynn Rider
Huffy
Solo
Van Gogh
Workout: 100 Days of F3 Ruck
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
The “Thang”:
Meandered along the Maumee riverwalk west of the bridge with 6 rounds of minor PT during the ruck symbolizing the 6 extra days required for Photon to complete 100 posts in 100 days. Each round of PT had the PAX reach 100 reps of the following exercises as a group:
1: Merkins
2: Imperial Walkers
3: Squats
4: Monkey Humpers
5: Burpees (½ w/ Ruck, ½ w/out)
6: Overhead Presses with Ruck
Runners were the following:
Eh
Guardian
Mile High
Nitrous
Norm
One Man Band
Ended with:
Count-O-Rama: 11
Name-O-Rama
The Six – Guardian
Ball of Man
Spreadsheets from the Gloom: Low 40s, light rain, and quiet on the trail.
Thanks for all who posted. It was a pleasure to lead.
]]
Second Leg of the Oak Openings CSAUP
Pax:
Fat Amy
Raven
Casper
Flo
Echo
Lonzo
Footloose
Slurpee
Photon
Meatloaf
Drip
Harry
Mercy (q)
Isosceles
The PAX loaded up 2 flags and 2 60s ( 1 260 or 2 60 yr olds or 2 60 pounds sanbags – only those who were there will know.)
We shed 8 pax and picked up 3 – Raven, Flo, Lonzo, Slurpees, Harry, Drip, Mercy and Photon did entire 6 hours. Fat Amy had to dip for an hour, and Iso had to leave 30 minutes early, but they were both there for the hardest part.
With the flags and 60s, we took the long way around Oak Openings, jumping on the brown Trail, hitting the Blue trail, then connecting to the Yellow Trail. Rucked roughly 4 ish miles in 75 minutes, switching sandbags frequently. When we got to the end point, we were met with the hard part from Iso.
Iso had screwed 3 2x4s together. we grabbed the make shift log, had a short amount of time to configure 8 rucks on the “log” and we rucked out. We passed plenty of people, including their dogs, who didn’t know what to think, as a group of men struggled to carry a “log” with unnecessary weight. I guess that is why they call it a CSAUP, but as Flo expounded upon, this event, and CSAUPs in general are not stupid or pointless, and carry a lot of reason behind them.
We trudged on the mile and half trail, encountering cinder blocks in the wild. Who knew they just appear like that? We added them to the load and carried on. Eventually, Lonzo played some Lettuce (?) then Taylor Swift.
As we entered the parking lot area, some of us were singing along. I’m sure others at the park only saw grown men carrying a crazy contraption, with weight, singing Taylor.
We set the log down, and proceeded to take a quick breather before heading over to a grassy area. We circled up and did a murph in cadence – 100 ruck rows, 200 merkins – circle merkins, 300 squats – same format as circle merkins, holding al gore in between reps.
Raven learned that 300 is a larger number than 200 during the squats.
We need more CSAUPs. That event kicked my butt, and I hope it kicked yours. And if you weren’t there, I hope you have FOMO.
COT
Turducken Run
– [ ] Don Quixotes
– [ ] Bird dog
– [ ] Cat-cow
– [ ] Run library loop – 1 mile chain
– [ ] Push Dora’s truck with the blocks inside to the water treatment plant steps – 0.36 mile
– [ ] Sets of 10 of each, then ran the steps between each set.
– [ ] Hindu Merkins
– [ ] Coupon curls
– [ ] Captain Thor
– [ ] Superman Merkins
– [ ] 4 count flutter kicks
– [ ] Shoulder tap merkins
– [ ] Around the world
– [ ] Around the world merkins
– [ ] Men makers
– [ ] Green Sally Up
– [ ] Push Dora’s truck with the blocks inside to the water treatment plant steps – 0.36 mile
– [ ] COT
11/22/23 0530-0615
Pax:
Peach
Hannibal
Phat Thor
Fossil
Crawdad
Spaulding
Guardian – Q
Spur of the moment Q…
It’s the day before Thanksgiving so 7 PAX gathered around the picnic tables (Thanksgiving picnic style) and for the first round we went around specifying a date in time we’re thankful for, added numbers together and did those reps of a PAX chosen exercise. Second round was the same, just a different date in time. Third round was something we’re thankful for in 2023 and a subsequent PAX chosen exercise and rep count. After each round, we did a mosey to the end of the parking lot and back. It was a full body beatdown. One that hopefully made each PAX more thankful 👊🏼
COR
NOR
6 – Fossil
Announcements
Prayer to end
Cowabunga 80’s workout
PAX:
Lego (Q)
Cinnamons
Buttercup
Photon
Chubbs
Sven
Charlotte
Lyman
Lonzo
Rudy
Thai Guy
Viper
Warm-up:
We did zombie walk, high knees, butt-kickers and skips to get the legs warmed up.
The Thang:
10 reps per exercise for a total of 80 reps. 80’s themed music in the background. Each PAX picks the exercise that fits them best.
Chest Press with Block or merkin
Bent-over row or toe touches
Leg Raises
Supermans
Goblet Squat or Sqaut
Single-Leg Deadlift or Deadlifts with block
High-to-low plank or WWIII sit-ups
Reverse Lunge or Reverse Lunge with block
Once done with all reps, then mosey around the soccer field. Once you hit the first corner, sprint half-way to the next cone, then mosey around the field back to the start and repeato.
CoT: We welcomed Charlotte back and prayed for all the families with new babies or expecting soon. Prayers for safe travels and to be thankful for family.
Coffeeteria afterwards which is always a great time. Bananas were discussed but none eaten.
“H” Exercises Backblast
Welcome
Mission
Principles
Pax
Raven
Van Gogh
Huffy
Flo (Q)
21 SSH
10 Windmills
Arm Circles OYO
Performed six exercises beginning with the letter H, using a human timer to determine set length. The timer carried the 60 pound sandbag for a 100 yard length. The six exercises were hand release Merkins, hammers, Hurleys, hello dollies, Humpers, and heels to heaven.
NOR
Six: Van Gogh
Prayer
Coffeeteria immediately followed! Thank you Raven.
Opened with F3 intro, 5 core principles and disclaimer.
Dynamic stretching
Pre-Thang
Dark Web
1 merkin (pushup) 2 raise the roofs (shoulder press), then 2 merkins and 4 raise the roofs. End with 10 merkins and 20 raise the roofs.
Repeat the same rep scheme with squats and lunges; big boy situps and Cindy Crawford (side crunches).
The Thang
Parking lot lines
Run to first set and perform 10 merkins. Run back to the start then go to line four and do another variation. Repeat until you reach the end of the parking lot.
Do the same with leg movements and core.
Completed American Hammers then called Omaha to concluded beatdown
F3 Men: Da Fridge (Q), Colson, Willy, and Tailgate
-Named FNG Brad Arno Tailgate
Prayers for those traveling, Liberty Center community members and others dealing with cancer, Tailgate’s son Barrett and prayers for Willy trying to open up and surround himself with good friends.
COT
Do the right thing the right way.
11/24/23
AO: The Rabbithole
Workout: King of the Hill – Thanksgiving Day Version
Pax:
Phat Thor
Stalker
Tucan(FNG)
Huckleberry
Fat Amy
Doubtfire
Photon
Waldo
Manchester
Cinnamon
Re-Load
Welcome, 5 core principles, mission
Warmup:
We did “only” 20 SSH in cadence
10 chainbreakers
10 windmills
And then moseyed over to the hill
The Thang:
At the bottom we played rock paper scissors in plank position
Tie: both do 5 merkins and the go again
Winner: picks work for the loser and then runs up the hill
Loser: does the work that the winner picked for them.
Once the winner gets back down, find a new partner and repeat. Same thing for the loser when they are done doing the work:
The Work:
– Bacon Wrapped Spatchcock Turkey Legs- 10 Lt. Dans
– Mashed Potato Merkins – 20
– Hot Honey Monkey Humpers – 30
– French Silk Plank Jacks – 20
– Gravy Gore Claps – 30
– Homemade Apple Absolutions – 10
– Fresh Baked Burpees – 10
– Dressing from a Box Cutter – 20
– Sweet Corn Squats – 30
– Cranberry Crunches – 30
– Potato Pickle Pounder Salad – 30
– Sparkling Glute Bridge Juice – 20
– Christmas Tree Am Hammers – 20
It was a nice workout with a lot of hill and a little work…I am not sure who was the real winner, those who ran up the hill or those who did the work!
We got to name an FNG who is from Brazil and in town visiting cousins. Nice to meet you Tucán!
Right as we ended Cinnamons challenged us to a burpee challenge. How ever many we did in a minute he would donate that much to Stalker for Christmas dinner. We collectively got to 187! Love the shared suffering AND the service we can provide. Thanks Cinnamons!
Announcements and Prayers to end the day.
Chanel and Hannibal Co-Qs
Chanel led the opening circle with some warmups while Hannibal finished up placing his trivia questions on the big track. Then we started. 8 different spots around the big track we asked one Michigan themed trivia question and one Ohio State themed. If the group couldn’t get the answer we had to do double reps of the exercise. Exercises included: Merkins, HR Merkins, Carolina Dry Docks, Absolutions, Big Boy Situps, LBCs, Lt Dans, Speed Skaters, Squats, Flutter Kicks, American Hammers, Monkey Humpers, Bear Squats,
Hannibal – Q
Chanel – Q
Raven
Deliverance
Flo
Tarnished
Phat Thor
Spaulding
Jimmy Hart
Callahan
Nitrous
Phat Thor was the 6
COT
Great way to start the day
The Inner Fortress Ruck
Pax = Callahan, Flo, Raven, Tarnished, Valiant, Deliverance (Q)
Ruck inspired by “The Inner Citadel” by Pierre Hadot, which examined the “Meditations of Marcus Aurelius.” Discussed the pursuit of Virtue. The daily practices which help us to live our principles. What we value and how that impacts our lives. A great morning to share wisdom on the Ruck.
11/26/2023 – Goose Run:
Date: 11/26/2023
Time: 5:30 – 6:15 AM
Location: The Pump Station – Hood Park, Downtown Perrysburg
Q: Chubbs
PAX: 6
Flo
Jimmy Hart
Phat Thor
Fat Amy
Tarnished
Chubbs (Q)
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
Warmup:
Grab Pumpkins from Flos truck and mosey to the bottom of the steps.
Cones set 25 yard apart, do the following down and jog back
Leg Kicks (Zombie walk??)
High Knees
Butt Kickers
Walking Lunge
Michael Phelps
Take pumpkins to small pier to await their fate
Count off
Beatdown:
• Cones are placed roughly 24 yards apart going up the hill, 4 total stations.
• PAX at bottom station bear crawls to the top
• Once the top cone is reached that PAX moves to the next cone
• That pax moves to the next cone down the hill, continue until the person at the bottom cone is relieved and they bear crawl up the hill to the top cone
• Pax is always in motion and do AMRAP while at cone stations
• Exercises:
LEGS
Round 1 – Squats
Round 2 – Bonnie Blairs
Round 3 – Monkey Humpers
Upperbody
Round 1 – Merkins
Round 2 – Mike Tyson
Round 3 – Alternating shoulder taps
CORE
Round 1 – Freddie Mercury’s (bicycle sit-ups)
Round 2 – LBCs
Round 3 – Big Boys
Coupon Station
Round 1 – Kettlebell swings
Round 2 – Overhead Press
Round 3 – Curls
Count-O-Rama and Name-O-Rama
Learn about the 6: Jimmy Hart
Announcements.
COT / Prayers and Intentions.
Backblast:
Cinnamons
Doughtfire
Reload
Footloose
Runt
Lego
Party On-Q
2 FNG
Vitaliy Starchenko- Rocky Top
Kevin Robinson- IOU
Backblast:
Re-load
Rocky Top
Cinnamons
Doubtfire
Footloose
Runt
Lego
Huckleberry
Wipers
Manchester
Valencia
Irish Hoss
Waldo
Party On- Q
FNG:
Matt Zeh- Ranger Rick
Pax: Besse (Q), Southie, Colson
Location: The Pit
The Thang: Week 2 – Meatloaf’s Massacre
4 Rounds for Time (Elapsed time scoring):
10 Manmakers
20 Overhead Presses
30 KB Swings
40 Goblet Squats
50 Incline Block Merkins
1600 meter run*
*rinsed and repeated for rounds 2, with the following modification. Decrease run 400 meters for each subsequent round. Round 2 was 1,200m.
Finished with AMRAP Manmakers and COT.
11/27/23
PAX
Footloose – Q
GMO
Full Pull
Norm
Jimmy Heart
Astro
Waldo
Fat Amy
Reload
Mission/Principles/Credo
Beatdown – ladder style
COT
Backblast: November 27th, 2023
AO: The Foundry – Maumee Middle School – Maumee, OH
PAX:
Photon – Q
Bourbon
Chubbs
Lyman
Manchester
Rudy
Weber
Woodstock
Workout: 100th Post – Let Us Work
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: In cadence
SSH – 53 (2 is 1) – To represent the 106 days required to hit 100 posts
The “Thang”:
10 Rounds: Each consisting of 80s of movement (10 yards down w/ movement 1 and 10 yards back w/ movement 2) followed by 100s AMRAP of an exercise at the starting line.
Moving forward away from starting line was either by murder bunny or bear crawl. Moving backwards towards the starting line was either by reverse murder bunny or crawl bear. Movements switched back and forth every round, so block was left at the 10 yard line every other round. Rd. 1 murder bunny out, drop block, crawl bear back, Rd. 2 bear crawl out, pick-up block, reverse murder bunny back. Repeato. Started planking for the timer after movement in early rounds, but slowly transitioned to using the extra few seconds for rest between rounds as none was built in. Total: 100 yards murder bunny/reverse murder bunny and 100 yards bear crawl/crawl bear.
Exercises: AMRAP for 100s
Round 1 – Lt. Dans
Round 2 – Blockees
Round 3 – Absolutions
Round 4 – Thrusters
Round 5 – Hand Release Merkins (Changed from Perfect Merkins)
Round 6 – WWIII Sit-ups
Round 7 – Flutter Kicks (Changed from Absolutions)
Round 8 – Curls (Changed from Thrusters)
Round 9 – Jump Squats (Changed from Lt. Dans)
Round 10 – Around the World (Changed from Blockees) – Truncated due to time
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Woodstock
Ball of Man
Spreadsheets from the Gloom: 29, dry, and windy. 80s for movement was probably a bit long, but worked well as a bit of rest period between sets. If removing rest period was preferred, could probably reduce by 10s, or could better encourage proper form which would slow the bear crawls. 100s AMRAP sets is probably too long, but worked for the themed of the BD. That said, multiple audibles were called in the back half to reduce fatigue from repeat exercises. Would keep the repeats in for a true IPC-like workout, but swap some exercises for more reasonable alternatives for a more standard WOD.
In the theme of the season, Lettuce was played throughout the entirety of the workout with few complaints. Though Lonzo was not present.
Thanks for all who posted. It was a pleasure to lead.
The Nest Beatdown
Pax: Armstrong, Deliverance, Fallout Boy (Q)
Warm up laps and dynamic stretches, then a series of 11’s with the first as a group (wall sit/murican) and the rest OYO (Sit up/Burpee, Shoulder Taps/Dips).
Fat Amy
Snakebite
Skeeter
Jimmy Hart
Daniel Son
Viper
Fire Marshal Bill (FNG EHd by slingshot)
Slingshot
Meatloaf
Peach
Weber
Doubtfire
Footloose
Solo
Prime Time
Mr. Anderson
Mercy
Pooh Bear
MaAuto (FNG EHd by Solo onsite)
Callahan
Lonzo
Tarnished
Photon
Sven
Flo
Woodstock – Q
We played LOTS of football too honor the tradition.
Next year it will most likely be Swampball 😉
11/28/23
AO: Coronado
The Murph
Pax:
Phat Thor
Full Pull
Norm
Mercy
Doubtfire
Irish Hoss
Huckleberry
Buttercup
Rudy
Core Values and Mission given
1 mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
Ended right on time.
Q: Callahan
Pax:
Mile High
Isosceles
Huckleberry
Van Gough
Doubtfire
Peach
Irish Hoss
Guardian
Callahan
F3
Chips
The Commons
11/28/23
6:15 pm
PAX:
Ponzi
Red Barren
Charmin
Megladon (2.0)
Everest
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
7 Motivators in Cadence
THANG:
Block/Weight Needed.
PAX selects a numbered/colored poker chip that determines the WHAT:
#1 (BLUE): Lunges with Block/Weight
#2 (RED): Curls with Block/Weight
#3 (WHITE): Merkins
#4 (SILVER): Bent Over Rows with Block/Weight
#5 (GOLD): Run
The die is rolled to determine the number of REPS (die multiple by 10) with the
exception of GOLD (#5): Run.
There are 5 poker chips of each color/number.
After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Red Barren
Pax:
Smokey(Q)
Astro
Fat Amy
Manchester
Full Pull
Doubtfire (Q)
Redenbacher
sally is a lump:
Round 1
sallly – block press
happy- squats
lump – Merkins
Adidas – Leg lift
Round 2
sallly – curls
happy- Lt. dans
lump – Big boyz
Adidas – Hello dolly
Round 4
sallly – Lateral arms
happy- burbees
lump – Cruches
Adidas – Box cutters
Ruck 11/28/23
PAX:
Fat Amy (Q)
Reload
Echo
Lego
Huffy
Rucked 3 miles down to Sidecut park and back.
Got a little cadence PT work in
PAX
Raven
VanGogh (Q)
Warmup
Stretch
Easy jog to end of pier and back
Workout:
5 cones set up about 25 yards apart.
Ran from one cone to the next, perform exercise, run to next cone, perform exercise etc. once finish exercise at last cone, run to first.
Exercises
First cone: 25 Big boy sit ups
Second cone: 50 flutter kicks (2 is 1)
Third cone: 75 LBCs
Forth cone: 100 mountain climbers (1 is 1)
Second time through
First cone: hello dollies
Second cone: American hammers (2 is 1)
Third Cone: bicycles (2 is 1)
Forth cone: ankle touches (2 is 1)
When done with second set repeat but now lunge walk from cone to cone. Run back from last cone once done.
Pre-Workout
Pre-Thang
– 1 mile run
– Dark Web 1 merkin (pushup) 2 raise the roofs (shoulder press), then 2 merkins and 4 raise the roofs. End with 10 merkins and 20 raise the roofs. Repeat the same rep scheme with squats and lunges; big boy situps and Cindy Crawford (side crunches)
The Thang
Team AMRAP stations
while team does the station exercise, one member completes 20 WW3 sit-ups, and rotate to next person to do 20 WW3 sit-ups, once everyone completes 20 WW3 sit-ups – bear crawl to next station and repeat exercise and the 20 WW3 sit-up rotation
– Bonnie Blair’s
– Burpee
– Merkins
– BBC
Team Bear crawls back to station to end workout
Post Thang: Dynamic Stretching and COT
F3 Men: Colson, Dora, Southie
Welcome
F3 Mission & Core Principles
PAX:
Footloose
Behr (2.0)
Woodstock
Gulliver
Weber
Isosceles
Jimmy Hart
Buttercup
Rudy
Chubbs
Lyman (QIC)
Warmup:
10 Windmills
10 Chain Breakers
Mosey to shelter house
The Thang:
Timer set to repeat 40sec, 80sec, 120sec. Every other round we alternated Burpees and Side Straddle Hops. The other rounds we rotated through Arms, Legs, and Abs, chose by a member of the PAX.
Example:
:40 Burpees
:10 rest
:80 Arms
:10 rest
:120 SSH
:10 rest
:40 Legs
:10 rest
:80 Burpees
:10 rest
:120 Abs
:10 rest
:40 SSH
:10 rest
:80 Arms
:10 rest
:120 Burpees
Etc
To mourn the breakup of Hall and Oates, we listened to a soundtrack of their hits. This led to doing Private Eye Burpees (which were invented by Callahan a few weeks ago. Two claps at the top) while that song played. Footloose attempted Private Eye Side Straddle Hops, which looked ridiculous; the consensus was that they are impossible to do. Q had to keep his eye on Rudy, who was a cheating cheater and kept starting his Burpees early. Jimmy Hart had a classic dad joke about the band breaking up so they could go sow their wild Oates. Solid effort put in by all.
Circle of Trust
Count-o-rama
Name-o-rama
The Six: Footloose
Announcements
Prayers: Mile High’s dad recovering from hip surgery; Buttercup’s family as his aunt is in hospice; two co-workers of Woodstock who died in an accident last weekend.
Thanks to Iso for bringing coffee! Privileged to lead these men this morning
Lyman
11/29/23
Workout: Know it or Blow it
AO: Grantland
Pax:
Phat Thor
Peach
Callahan
Photon
Crawdad
Irish Hoss
Lego
Mission, Principles and Disclaimer given
Warmup:
SSH
Windmills
Cherry Pickers
Mosey
Work:
Everyone is on one team. Each person has to come up with an answer and take turns giving an answer off the list. We go until we miss one.
If we make them all, we do a shuttle run.
However many we miss, we multiply that by 10, do that work, and then run around the court
Round 1 Round 2
Squat w/ Press
KBS w/ plank jack
Curls w/ Squrl
Calf Raise w/ front raise
Manmaker w/mountainclimber
American hams Captain Thors
Count-o-rama/Name-o-rama:
The Six
Announcements:
11/30/2023
PAX
Footloose – Q
Huckleberry
Mercy
Photon
Stark
One Man Band
Weber
Chubbs
Gulliver
20 Seconds of Courage
Tabata (20 seconds work / 10 seconds reset) 8 rounds and then a 1 minute mosey/active rest.
The Pax were not as loquacious as other days in the gloom. Very little mumblechatter until an explanation of the birds and the bees was shared to a fellow Pax. An impromptu, although brief, anatomy lesson was also shared regarding blood flow to certain parts of the body. This discussion seemed to wake up the Pax and the word count increased significantly.
COR
NOR
6 – Weber
Announcements
Prayer
11.30 F3 Workout Hard Things
Warm up
Arm Circles x11
Circle Arms x11
T-Claps x 11
Air Press x 12
Curls x 150 – Fat Amy choose hard 150 v 100
Carry the block to the four squares
Herpes x11
Absolutions x 11
Russian twist heals on the ground 2 is 1 x 30
Dips x30
3 rounds
Mode of transportation per round:
1) Murder bunnies
2) Rifle carry
3) Bearcrawls
Circle merkin x 100
Big boy sit ups x 30
Question:
What is hard?
QIC: Waldo
PAX
Peach
Astro
Manchester
Viper
Norm
Jimmy Hart
Turbine
Mr. Anderson
Poo Bear
Vespa
Echo
GMO
Fat Amy
6- Jimmy Hart
Final Call for Fall (Challenge) at the Wall
11/30/2023
PAX:
Lego (Q)
Doubtfire
Poodle
Van Gogh
Hannibal
Drip
Nitrous
Guardian
Warm-up:
In cadence without recovers in-between
10 forward arm-circles
10 reverse arm-circles
10 seal-claps
10 overhead claps
10 Alabama Ass-Kickers
The Thang:
4 stations, travel up the stairs after station 1, then down the ramp after station 3 to station 4.
Station 1 (Legs):
* Bolt 45’s
20 each
* Box Jumps
* Lunges
* Calf Raises
Station 2 (Arms):
* Colt 45’s
20 each:
* Steering Wheels
* Carolina Dry-Docks
* Dips
Station 3 (Abs):
15 Absolutions
20 Each:
* American Hammers
* Glute Bridges
* Leg Raises
Station 4 (Chest/Back):
30 Merkins
20 Each:
* Single-Leg Deadlifts
* Supermans
* ChainBreakers
Great MumbleChatter as we divided up and worked through stations. Great to have Poodle down-range with us today.
CoT:
Prayers for Drip finishing school this next month, Guardian’s wife, Hannibal’s brother who’s wife was delivering as we worked out.
Hill Lap Run
Intro
Mission
5 Principles
Workout
Run to the wall and perform three “laps” between the wall and up to Louisiana. Run up the hill on both ends.
PAX
One Man Band (Q)
Mile High
Waldo
Jennay
Tarnished
Pearson Ruck
Mudhole
11/30/23
PAX:
Deliverance
Raven 🐦⬛
Fallout Boi
5 principles
CoR
The Thang:
Rucked the big loop. A few min late on time, but the 3 of us were cool with that.
Announcements, CoT, BoM 💪🏼
We were grateful for this beautiful day and the ability to be out here. Prayed for a girl on Raven’s track team and her family.
PAX:
Isosceles
Gepetto
Raven
Fat Amy
Harry
Slurpee
Precious (Toledo pax)
Tarnished
Sven
Lego
Drip
Photon
Zebra
Flo
Footloose
Mercy
Q:
Lonzo
Gulliver
In true CSAUP fashion the temperature dropped by half come Saturday morning, but that would never stop the men of F3 Black Swamp! After all pax navigated Mercy’s directions, who’s bad quality could only be topped by a Taylor Swift song, we were ready to go promptly(ish). Did some warmups consisting of: 7 count Motivators, 6 count Squativators by Fat Amy, 5 count Hand release Merkinators. Then things got a little chaotic as pax were told to dump their rucks and repack them in under 1 minute. Once bags were re-packed, including one pax who packed enough stuff for a GTE, rucks were held over head for a long 2 minutes. Finally we hit the yellow trail and enjoyed the views of Oak Openings for about 3 miles, rotating coupons down the line which Geppetto finally put into working order. Half way in we completed the D-Day WOD from GoRuck that included 77 of each of the following exercises: Ruck squats, Ruck Merkins, Ruck Deadlifts, Ruck Shoulder Presses.
Once back at the parking lot we decided to play a couple games. Teams were drafted by Team Lettuce with Photon as the captain and Team Taylor Swift with Mercy as the captain..
Game 1: Minefield
All rucks were laid out in a disorganized fashion and two teams were formed. Each team had to proceed one by one while blindfolded and guided by voice only to the other side without hitting a bag or suffer penalties. While guiding their blinded teammate all other pax would perform an exercise of the blinded pax’s choosing. Two rounds were performed, and all limbs remained attached. Round one was walking and round two was bear crawling.
Game 2: Rope pull
Round 1: While Gulliver set things up everyone followed Lonzo for a modified Murph. When things were set up each team had 1 60lb bag attached to a rope and lined up. One at a time pax carried the bag to the finish line, ran back to the start, pulled the bag to them, and then ran to the finish. While waiting all remaining pax would perform an exercise of the pullers choosing.
For round 2 pax were allowed to do a team pull to get the bag back faster. Geppetto found the hack for this and team Lettuce dominated.
We concluded the first half of the CSAUP with COR, NOR, and a message from Footloose describing his new role in F3 Black Swamp.
12/1/2023
Q – Viper
Pooh Bear
Huckleberry
Callahan
Guardian
Fat Amy
Gold Wing
Norm
Buttercup
Rudy
Full Pull
Hannibal
Iron Pax, But Harder.
Carried our blocks to the hill then:
100 reps combined of Merkins and CPRs
Run up the hill (up button: take your block)
100 reps combined of WWIII Sit-ups, Flutter Kicks, and Russian Twists
Run up the hill
100 reps combined of Thrusters and Lunges
Run up the hill
Repeat if able (none were able in the allotted time)
1 December 2023 Backblast: Dora, Besse, and Southie did a Murph.
Double Trouble Back Blast
Welcome
2 FNGs
Mission
Principles
Pax
Casper
Peach
Lego
Phat Thor
Isoceles
Guardian
Yeti
Drip
Photon
Deliverance
Tarnished
Fat Amy
Van Wilder (FNG)
Jillian (FNG)
Flo (Q)
The Thang
14 Exercises to choose from. Partnered up and performed 2 reps, then 4 reps, then 8 reps, then 16 reps and finally 32 reps. Moseyed around four cones then back to starting line to choose a new exercise. Repeato.
COR 15
NOR
SIX: Guardian
Announcements
COT
Welcome FNGs Jillian & Van Wilder!
What the ruck?!
The Pax:
Norm
Claymore
THE Footloose
Doubtfire
Buttercup-Q
The thing:
We walked, walked a bit more, just when we thought we were done, we walked a bit more. To make it new, we had weight on our backs. Good mumblechat, found out Doubtfire is a founding member and card holder of NAMBLA. He also is apparently very fond of making pearls.
COT
Announcements
Prayer
Dad Bod WOD v2
The Pax:
Claymore
ThaiGuy
Huckleberry
THE Footloose
Weasley
Waldo- FOUND HIM!
Crawdad
Mercy
Woodstock
Lyman
Buttercup- Q
The thing:
Fueled by emo playlist
Merkin
Deadlift
Row
Curls
Goblet Squat
Overhead Press
Flutter kick 2 is 1
WW3 sit ups
10 Reps each
Rifle carry to next lamp post
Deadlift, squat, press jump over x 5
Run to first light and back
Repeato
Apparently Huck can hang with teen angst and lead a class for a day, he was made aware that there are no more one room schoolhouses and that education goes beyond the 8th grade, news to the double respect.
COT
Announcements
Prayer
Date: 12/02/2023
Time: 5:30 – 6:15 AM
Location: The Fortress – Grace United Methodist, Perrysburg, Ohio
The Leadership Ruck: New Site Q
Q: Flo/Casper/Tarnished
Pax: 14 Total
Fat Amy
Photon
Lego
Deliverance
Van Wilder (FNG)
Geppetto
Guardian
Valiant
Oil Change
Meatloaf
Jillian (FNG)
Drip
Phat Thor
Isosceles
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Thang:
Ruck through Perrysburg covering QSource 4.9 Missionality, GTE Reflections
Thank you to Flo and Casper for their leadership starting this AO.
COT
Count-O-Rama
Name-O-Rama
6: Geppetto
Announcements
Prayers
Take the Stairs Backblast
Mission
Principles
Pax
Phat Thor
Tarnished
Photon
Flo (Q)
The Thang
One station of three core exercises at the top of the stairs. One station of six arms and chest exercises at bottom of hill. Take turns like a relay race. One pax runs up the stairs and relieves the pax doing core exercises. That relieved Paz runs down the hill to relieve the pax doing arms and chest exercises. That pax runs up the stairs. Repeato!
NOR
SIX: Tarnished
Announcements
Prayer
Pax:
Bourbon
Mile high
Guardian
Fossil
Isosceles
Peach
Whopper
VanGogh (Q)
Workout:
The Murph
IPC 2019 Week 3 – Meter 43
Pre-Thang
1/2 mile run and dynamic stretching
The Thang
*43 minute timed workout*
Repeat round until time ends, 100 total reps per round
Round:
10 pull ups
15 burpee coupon jump over
20 coupon curls
25 thrusters
30 gas pumps ( reverse crunches, feet up off the ground and bring knees to chest then out)
End COT
F3 men: Dora and Colson (Q)
Q Callahan
Pax
Chubbs
Coconut
Manchester
Photon
Callahan
12/4/23 Camelot
A GMO Beatdown
Warm up:
⁃ Just squats, nothing fancy
Windmill IC
100 Curls OYO
Mosey around the block
The Thang
25 merkins
25 block press close grip
25 shoulder block press
25 shrugs
25 curls
25 low rows
Run down trail
Repeat
Three rounds of
45 seconds leg raises
45 seconds condensed crunches
50 curls OYO
COT
Countarama
Name O Rama
6- Fat Amy
Announcement
Prayer Intenions
End Prayer
Pax –
Waldo
Rudy
ButterCup
FatAmy
Doubtfire
Echo
Cinnamons
Irish Hoss
GMO ( Q)
Full Pull
Norm
Viper
The Gift That Keeps Giving…
Pax: Armstrong, Fallout Boy, Raven, Deliverance (Q)
Warm ups: Chain Breaker, Side Straddle Hop
Gift Distribution: Everyone received a wrapped and bowed…cinder block!
Workout: 3 sets of exercises. Each Set of 4 exercises were done for 60 seconds (then 30 second jog break) 45 seconds (30 sec jog) 30 seconds (30 second jog).
Set 1: Muricans (off balance), Gift Kettle Swings, Sit Ups, Gift Presses
Set 2: Gift Curls, Gift Squats, Box Cutters, Gift Row
Set 3: Muricans (incline), Toe Taps, Flutter Kicks, Elf Makers (or Burpee)
Mosaic Toy Store Ruck BB
Welcome
Mission
Principles
Pax
Echo
Casper
Photon
Guardian
Huffy
Flynn Rider
Geppetto
Chubbs
Van Wilder
Flo (Q)
Rucked to Davis Overlook and around perimeter of Ft Meigs. Carried 60lb barbell, 60lb sandbag and two 25# dumbbells.
Raised over $100 for Mosaic Toy giveaway!
NOR
SIX: Guardian
Announcements
COT
O Christmas Tree (pyramid workout)
25x dips, Freddie mercury, shoulder tap
Then lap
24x (the above)
Lap
Repeat until time
Attendees: Anchor, Ponzi, Saban, Everest
PAX:
Fat Amy (Q)
Mercy
Full Pull
Rudy
Lyman
Buttercup
Footloose
Completed the Murph in record time
12/6/23
PAX
Footloose – Q
Crawdad
Lego
Peach
Guardian
Tarnished
Irish Hoss
Tabata workout today. 20 seconds of the same exercise – 10 second reset. 8 rounds of that with a 1 minute active rest.
Pullups
Merkins
Drop it like it’s squat
Mike Tysons
Squirrels
Step ups with air press
Curls
COT
No FNG’s
12/6/23 Field of Dreams
G.M.O.F.O.D.
Warm up:
⁃ Squats IC
Hand Release Merkins IC
100 Curls OYO
Mosey around the parking Lot
The Thang
25 merkins
25 block press close grip
25 Deadlift single leg
25 Low Row
25 Skull Crusher
25 Tricep Merkin
25 Curls
25 Hammer Curls
25 Squats w/ block
25 Calf Raises
Run to cone
Repeat
Three rounds of
45 seconds single leg heel touches
45 seconds low plank
50 curls OYO
COT
Countarama
Name O Rama
6- Buttercup
Announcement
Prayer Intenions
End Prayer
Pax –
Lyman
Rudy
ButterCup
VanWilder
Woodstock
Photon
Lonzo
Stark
GMO ( Q)
Full Pull
Astro
Q: Callahan
PAX:
Raven
Mile High
Flo
Callahan
Pearson Ruck
Pax: Armstrong, Fallout Boy, Raven, Deliverance (Q)
Rucking with the 4 H’s…Christmas Edition. Talked about our Christmas History (traditions), Heartbreaks, Hopes, and Heroes. Hit all of the destinations and even got in a burpee on the observation deck.
Backblast for “Bloody Mary” at the wall on 12/7/23
PAX:
Hannibal
Mile High
Spaulding
Photon
Huckleberry
Oil Change
Lego
Nitrous
Coconut (Q)
Intro: Mission and core principles
Warm-o-rama: SSH IC, Windmill IC, Squats IC
THANG:
5 rounds. each round consisted of a song with 2 exercises for flapjacking, then some group work (cadence or common count), then a run up and down the stairs.
Round 1:
-T-Swift “Mary’s Song” with Peter Parkers and cross body mountain climbers
-WW3 Sit-Ups with dumbell IC
-Stairs
Round 2: “I feel lucky” by Mary Chapin Carpenter with flutters and gas pumps
– Puddin’ Bowl to 100
-Stairs
Round 3: “Hail Mary” by Haley & Michaels with Crab Cakes and Crunchy Frogs
– Raggedy Anne with dumbell IC
-Stairs
Round 4: “The Distance” by Cake with Imperial Walkers and Hillbillys
– Superman IC
-Stairs
Round 5: “Mary Did you Know” by Pentatonix with American hammers (with dumbell) and Penguins
– Thunder Sit-ups IC
-Stairs
Actually in round 5 we ran out of time after the song, but we were all pretty gassed by then anyway.
COR-NOR, Oil Change 6 with a great statement i’ll misquote but try to catch the idea–
“this is a group where you can workout together and converse at a much deeper level than ‘how’s your workout going?’, more like ‘how’s your life going?'”
12/7/2023 Bears, Blocks, Battlestar Galatica
Welcome:
Core Principles, mission, and Credo
Pax:
Q-Chubbs
Flo
Mercy
Geppetto
Lonzo
Gulliver
Guardian
Isosceles
Van Wilder
The Thang:
Warm Up
Mosey around island
Cones set up ~30 yards apart do dynamic warm up exercise down and jog back
Zombie walk (Touch toes to outstretched hand)
Butt Kickers
High Knees
Lunge walk
Arm Circles and Michael Phelps while work was explained.
Cones were set ~7 yards apart from curb of parking lot. 5 total cones. This were used for two separate work sessions:
Bear Way to Heaven
Bear Crawl to first cone, do 5 burpees and jog back. Hold plank or All Gore until 6 is done.
Bear Crawl to second cone, do 4 burpees and jog back. Hold plank or All Gore until 6 is done.
Bear Crawl to third cone, do 3 burpees and jog back. Hold plank or All Gore until 6 is done.
Bear Crawl to fourth cone, do 2 burpees and jog back. Hold plank or All Gore until 6 is done.
Bear Crawl to firth cone, do 1 burpees and jog back. Hold plank or All Gore until 6 is done.
Grab blocks, start timer. set for 20 minutes of rest, which was a rifle carry to next station, and 50 seconds of work.
First cone was Curls
Second Cone was Squats
Third Cone was WW3 sit ups
Fourth cone was Elf on the Shelf (put block to one side, pick up over head like you are putting something on a shelf, and place block down on other side)
Fifth Cone was Manmakers
Mary – did 60 count plank, 90 count bear plank
COR
NOR
6 – Van Wilder, just started coming out last weekend!
Site Q hand off from Gulliver to Chubbs
Announcements
Prayers – Landside surgery, 2.0 knee injury, 2.0 sickness, and teachers.
12/7/23 – Armory
PAX:
Rudy
Viper
Echo
Manchester
Irish Hoss
Full Pull
Buttercup
Peach
Waldo
Doubtfire
Norm – Q
Glad to lead 10 other well oiled machines in the beatdown this morning. The workout included some block work and laps around the library parking lot.
Pit Stop 400
PIT
lap 5 Man-Makers
lap 10 American Hammers
lap 15 Merkins
lap 20 Block Squats
lap 25 BBS
lap 25 Curls
Repeat 4x
Ended with
Count-O-Rama – 11
Name-O-Rama
The – Six – Full Pull
Announcements
COT
It’s Beginning to Look A Lot Like Murphday
1 mile run
100 pull ups
200 merkins
300 squats
1 mile run
End COT
F3 men: Dora and Colson (Q)
12/8/2023
Q – Rudy
Norm
Mr. Anderson
Huckleberry
Fat Amy
Gold Wing
Buttercup
Full Pull
Reload
Cinnamons
GMO
Irish Haus
Echo
Astro
Doubtfire
Noughts & Crosses
Mosied over to the basketball court for several games of Tic-Tac-Toe. Individual games required each team to do a given amount of reps of an exercise. Once the rep count was met they were able to send someone across the basketball court to place a cone on their tic-tac-toe square. The games eventually devolved into chaos and culminated with Doubtfire clarifying to the opposing team that 1 merkin could not be counted as 4. The exercises were as follows:
– Burpees
– Bonnie Blairs
– Absolutions
– Big Boy Sit Ups
– Jump Squats
– Merkins
– Mountain Climbers
Everything but Merkins
Warm up
Windmill
Side straddle hops
Round 1
Run one sprint (50 meters)10 Squats
Run two sprints 20 Squats
Run three sprints 30 Squats
Run 4 sprints 40 Squats
Run 5 sprints 50 Squats
Round 2
10 big boys
Lunge walk
20 big boys
Lunge walk
30 big boys
Lunge walk
40 big boys
Lunge walk
50 big boys
Round 3
Run to playground
50 dips
40 one leg calf raises (each leg)
30 American hammers 2 is one
20 chin ups
10 step ups 2 is 1
Round 4
Run back to parking lot
50 monkey humpers oyo
40 imperial hillbillies oyo
30 side straddle hops in cadence
20 crunchy frogs oyo
10 lt. Dans oyo
Guantanamo
Cool down lap
Coconut, Stark (6), Van Wilder, Flo, Nitrous, Photon, Tarnished, Peach, Deliverance, Spaulding- Q
Date: 12/09/2023
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace United Methodist, Perrysburg, Ohio
The Leadership Ruck: Growth & Intentionality
Q: Tarnished
Pax: 5 Total
Flo
Valiant
Deliverance
Van Wilder
Photon
F3 Fitness, Fellowship, Faith
Mission
5 Core Principles
Credo
Thang:
Ruck and discuss personal growth and intentionality
COT:
COR
NOR
Q – Photon
Announcements / Prayer Intentions
BoM
12/8/23
AO: The Battlefield
Workout: Toy Drive Blitz
PAX:
Phat Thor
Crawdad
Huckleberry
Mercy
Waldo
Irish Hoss
One Man Band
Isosceles
Claymore
Norm
Fat Amy
Silver Surfer
Runt
Mission, Principles, and Disclaimer given
Warm Up:
100 SSH in cadence,
12 Windmills
12 Chainbreakers
A mosey
And the finale(of warmup): 1300 Team burpees
Work:
Should spend less than 30% of income on housing
45% of Toledo residents spend more than that
Sprint 30 yards and back 5 times in between rounds
The shuttle run: 5 Burpees in between 15 reps of the following exercises
Round 1: BBS
Round 2: Plank Jacks
Cool Down:
The burpee challenge
– we did as many as we could in one minute which made 250 burpees. 2 Donors matched it.
Our 6 today was Kevin from Mosaic Ministries who shared about the impact that we make on the ministry. Huckleberry added some extra encouragement and gratitude to the men in the group. Altogether a great COT!
Prayer
Frogger 12/10/23
PAX:
Fat Amy (Q)
Phat Thor
Flo
Lego
Viper
Tarnished
Intro: Mission, 5 core principles
Warmed up with stretches, motivators, and squativators
The Thang: Game of Frogger through downtown Perrysburg
**no pax were injured in this beatdown**
As a group, perform 25 reps of assigned exercise, then sprint across street. Mosey to next intersection and repeat.
Exercises: sumo squat, sumo jump squat, frog jump squat, peter Parker, wall sit, plank jacks, and pax choice.
COT: CoR, NoR, 6, announcements, prayer
Backblast – Squat Ruck
Claymore
Mercy
Doubtfire
Norm
Runt
Party-On Q
Intro
Mission
5 Principles
Workout
Run around pburg.
PAX
One Man Band
Coconut
Re-Load
Norm
Vangogh
Q: Callahan
Pax:
Crawdad
Huckleberry
Peach
Claymore
Whopper
Callahan
11 December Backblast: Dora, Colson, and Southie:
Run 400m 100 merkins
Run 400m 90 squats
Run 400m 80 merkins
Run 400m 70 squats
Run 400m 60 merkins
Run 400m 50 squats
Run 400m 40 merkins
Run 400m 30 squats
Run 400m 20 merkins
Run 400m 10 squats
Backblast December 11th, 2023
AO Camelot- Generals Ice Cream -Whitehouse
VQ: FULL PULL
Pax:
Astro
Rudy
Waldo
Norm
Irish Hoss
Re-Load
Redenbacher
Nails
Slingshot
GMO
Viper
Mr. Anderson
Vespa
Doubtfire
Echo
Photon
Hannibal
Manchester
Guardian
Workout- 300
6 exercises
10 reps
5 rounds
KB Swing
Bench Press
Starfish 2:1
Merkins
Goblet Squats
Curls
Mosey after each round
90 Count team merkin
COT
Count-o-rama
Name-o-rama
6: Re-load
Announcements
Thankful for everyone that came out
Beatdown BB 12/11/23
Bob “Raven” McCart, Tony “Deliverance” Maletich, Nick “Fallout Boy” Tussing, Chris “Pinto” Suphr, Caine “Armstrong” Kolinski (Q)
Backblast December 11th, 2023
AO Camelot- Generals Ice Cream -Whitehouse
Q: FULL PULL
Pax:
Astro
Rudy
Waldo
Norm
Irish Hoss
Re-Load
Redenbacher
Nails
Slingshot
GMO
Viper
Mr. Anderson
Vespa
Doubtfire
Echo
Photon
Hannibal
Manchester
Guardian
Workout- 300
6 exercises
10 reps
5 rounds
KB Swing
Bench Press
Starfish 2:1
Merkins
Goblet Squats
Curls
Mosey after each round
90 Count team merkin
COT
Count-o-rama
Name-o-rama
6: Re-load
Announcements
Thankful for everyone that came out
Murph in Monclova
PAX:
Norm
Rudy
Viper
Mercy
Pooh Bear
Lonzo – Q
We did the Murph in Monclova. Always a good time, especially with club Murph. Some of those crazy guys did a double Murph. 🤮
Week 2 2018 Mashup
PAX:
Chubbs
Coconut
Weber
Van Wilder
Woodstock Q
Mashed up week 1 and week 2 of the OG IPC challenge.
Be happy we didn’t kick it off with the og week 0 🤮
50 Air Squats
40 BigBoi Sit Ups
30 Merkins
20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
10 Burpees
Run 400 Meters (lap around a track)
Set 1 – Thrusters with Coupon 25
Run to cone and back
Set 2 – Curls with Coupon 25
Run to cone and back
Set 3 – Kettle Bell Swings with Coupon 25
Run to cone and back
Set 4 – ManMakers with Coupon 25
Run lap, start back with 50 squats
Repeat until time.
Pax:
Raven
Mile high
VanGogh (Q)
Warmup
Jog to end of pier and back
Stretch
Workout:
Jog to hill
21s
Lunges at bottom
Squats top
Big parking lot celebration for the fabulous, timeless queen of pop and first fennel pop singer that comes to mind when working out: Paula Abdul
PAX:
Stark
Lyman
Rudy
Woodstock – QiC
Round 1
Sprint forward 2 lines, do 10 burpees
Bear crawl back 1 line, 10 jump squats
All the way to cone. Sprint down and back.
Round 2
Crawl bear 2 lines, 20 flutter kicks (2 is 1)
Inch worm back 1 line, 20 SSH
Sprint to cone and back.
Round 3
Broad jump forward 2 lines, do 30 merkins
Bear crawl back 1 line, do 30 Bonnie Blairs (1 is 1)
(Only got to here, look forward to a Saturday q where we push through all 5)
Sprint
Paula
Crawl bear 2 lines, 4×10 core
Inch worm back 1 line, 4×10 “cardio burn”
Sprint
Paula
Broad jump forward 2 lines, do 5×10 shoulder/chest/arm
Bear crawl back 1 line, do 5×10 legs
Q-Echo
Meatloaf
Chubbs
eh
Huckleberry
Coconut
Mile High
One Man Band
Photon
Van Wilder
Flynn Rider
Doubtfire
Huffy
Buttercup
Guardian
Isosceles
Echo
Weber
Ruck and run
12/13/2023
Pax
Q – Crawdad
Photon
One Man Band
Coconut
Guardian
Spalding
Lego
Phat Thor
Peach
Beatdown:
10 rounds, mosy across parking lot between each round
5 Burpees
+20 Merkins
+25 L:BC
+20 lunges- 1 is 1
+25 Mountain climbers 2 is 1
+30 sec Plank
+35 american hammers
+ 40 SSh 1 is 1 OYO
+45 Big Boys
+50 squats
Did not get to big boys and squat inn last round -next time
Spalding six
Share round as part of COT
Q: Callahan
Pax
Guardian
Spaulding
Huckleberry
isosceles
Solo
Oil Change
Drip
Callahan
Mile High
Hannibal
Lonzo’s 1000
Pax:
Lyman
Van Wilder
Weber
Meatloaf
Chubbs
Lonzo – Q
50 pull-ups
150 Squats
100 merkins
100 Flutter Kicks 2 is 1
150 calf raises
50 Burpees
100 Curls
100 Block Presses
50 Thursters
150 LBC’s (I had calf raises on the board twice but nobody got that far.)
COT: NOR. Chubbs was the 6. He had a great message about how coming out can be an ego check, but we are all here for each other.
Prayers for Smokey, Van Wilder, and Dropouts growing family.
Mudhole Mudhole!
12/13/23
Mudhole
PAX:
Pinto
Armstrong
Deliverance
Fallout Boi
Raven – QiC
Intro, Credo, 5 core principles.
The Thang:
We rucked out to the observation to check out the sky and see if we could see any meteors (there was a meteor shower overnight). After the observation deck we followed the path on the south side of the section of park we were in and turned around near the recycle center.
It was a beautiful morning, clear crisp skies and some good livin’. I believe every PAX on the ruck saw a meteor or 2. Good times.
As always, it was an honor to lead.
This ruck was 12/14/23. Not the 13th smh.
The Pit 12/13/23
PAX:
Fat Amy (Q)
Southie
Brogan
Fudd
Dora
Re-load
Colson
F3, Mission, 5 Core principles, Motto: “Leave no man behind, but leave no man where you found him.”
Warm-up:
• 7 count motivators
• 6 count squativators
• arm circles in cadence
• slow count merkins in cadence
The Thang: (Format of IPC 2023 week 4)
• EMOM 5 min, 5 burpees
• 4 cones set-up, 10 yards apart
• Murder Bunny out to each cone
• Bear crawl back to start cone
• Sprint back out to cindy
• Go up the ladder and back down
• After finish round 1, pick up the 6
• Start round 2 together, repeat
Exercises at each Cone:
Start Cone: 5 Absolutions
Cone 1: 10 Manmakers
Cone 2: 15 Squat Thrusters
Cone 3: 20 Goblet Squats (then KB Swings)
COT: COR, NOR, 6, Announcements, Prayer
12/14 The Armory
Army Training Sir!
10 Hims Present
Irish Hoss – Q
Peach
Coconut
Stark
Echo
Norm
Viper – 6
Photon
Waldo
Full Pull
Started with a warmup of 10 count motivators in cadance
Mosey around the parking lot
The Boat Carry
Formation of 2 lines 5 in each
Proceeded with a Marching style Rifle carry (simulating a team carrying a boat) to corner positions of the parking lots where cones were set
4 rounds with the following exercises at each of the corners – any team member can call hault at anytime if they need an active rest!
1. Curls at the corner 10 in cadance so 2 is 1 – stark wanted more curls so we took an active curl rest after cone 3
The following combo of exercises were completed in a rotation at the corners – inside 5 did the first exercise at corners 1/3 and outside 5 did the first exercise at 2/4. The second exercise was AMRAP until the first exercise team returned
2. 10 Pull ups / jumping jacks until return
3. 10 burps- man makers / big boys – Ww3
4. 10 no cheat Merks / no cheat squats
After we returned the boat home we needed to clear the path with a log roll and save the wounded Cindy – we did this Accross half of the width of the parking lot
1. The log roll – Plank position Cindy roll in front of you – similar to dirty hookups, but moving the block forward by rolling it. Patience and embracing the suck is the key to completing this one!
2. Wounded Cindy – reverse murder bunny dragging the block
Really wanted to do 2 rounds of the log roll, but 6:10 came too soon!
Really enjoyed the comradery.
Ended in announcement and prayer.
F3
Chips
Rabbit Hole
12/15/23
5:30 am
PAX:
Gold Wing
Doubtfire
Stark
Full Pull
Norm
Manchester
One Band Man
Viper
GMO
Turbine
Fat Amy
Astro
Thai Guy
Re-Load
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
7 Motivators in Cadence
THANG:
Run to hill.
PAX selects a numbered/colored poker chip that determines the WHAT:
#1 (BLUE): Lunges (2 is 1)
#2 (RED): Mountain Climbers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): Speed Skaters
#5 (GOLD): Run to top of hill, 5 Jump Squats and run down the hill
The die is rolled to determine the number of REPS (die multiple by 10) with the
exception of GOLD (#5): Run.
There are 5 poker chips of each color/number.
Run back to Flag.
COT: Sixth was: Manchester
BACKBLAST
Dora and Bob Ross
Murph
Meatloaf – Q
Tarnished
Deliverance
Drip
Photon
Valiant
Talked about how to get 1% better in Fitness, Fellowship and Faith
Meatloaf – Q
Spaulding
Stark
Photon
Coconut
Peach
Irish Hoss
Nitrous
Deliverance
Drip
Tarnished
Chubbs
Five Station Rotation: 3 minutes per station
1. Tire flips ~30 feet, then 10 Imperial Squat Walkers
2. Bear Crawl same distance, 20 Goblet Squats
3. 10 Burpees, 20 Wide Merkins, 30 Flutters 2:1
4. 50: Airpresses, Side Straddle Hops, Plank Jacks
5. 10 LT Dans, 20 Squat Thrusters, 30 Speedskaters 2:1
Date: 12/17/2023
Time: 6:00 – 6:45 AM
Location: Hood Park – Downtown Perrysburg
Block & Tackle
Q: Tarnished
Pax: 2 Total
Huffy
Phat Thor
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Thang:
Blocks of Exercises with and without a block followed by tackling the hill in some form
#1 – Jungle Boys, Lunges, Monkey Humpers – Run the stairs
#2 – Colt 45, Progression Tri-Presses, Manmakers – Rifle carry the hill
#3 – Merkins, Bear Squats, Bent over Rows – Run the hill
#4 – Mtn Climbers, Peter Parkers, Imperial Walkers – Bear crawl the hill
Repeato
Thank you to Phat Thor and Huffy showing up and getting after it.
COT
Count-O-Rama
Name-O-Rama
6 (or 3 in this case): Tarnished
Announcements
Prayer
0️⃣➡️6️⃣0️⃣ Backblast
Welcome
Mission
Principles
Pax
Runt
Crawdad
Mercy
Fat Amy
Reload
Cinnamons
Footloose
Norm
Flo (Q)
Rucked 2+ miles rotating three coupons while discussing the QSource leadership development process. Coupons were one 60 pound barbell, a 60 pound sandbag and a 60 pound backpack.
COR 9
NOR
Six: Cinnamons
Announcements
Prayer
0️⃣➡️6️⃣3️⃣ Backblast
Welcome
Mission
Principles
Pax
Reload
Lyman
Wipers
Norm
Thai Guy
Fat Amy
Cinnamons
Dr. Banner
Footloose
Mercy
Runt
Crawdad
Flo (Q)
Warm up
SSH
Grass Pickers
Chain breakers
Arm circles
Hip bridges
Twelve cones with two exercises each.
Partner work:
Pick a cone, perform both exercises 63 reps each exercise. Short mosey. Pick a new cone and repeato. The 63 reps were performed as follows: at cone one perform one rep then cone two perform two reps, cone three perform four reps, cone four perform eight reps, cone five perform 16 reps, cone six perform 32 reps.
COR 13
NOR
Six was Fat Amy
Announcements
Prayer
12/18
Q – Viper
Doubtfire
Re-Load
“Mogadishu Mile”
1 mile run
50 pull-ups
4 rounds of:
25 lunges
25 squats
4 rounds of:
25 merkins
25 crunches
(100 coupon thrusters)
(50 pull-ups)
1 mile run
PAX:
Mile high
Peach
Guardian
Claymore
Whopper
Nitrous
Spaulding
VanGogh (Q)
Workout.
4 stations with after first exercise run to middle and do 3 burpees then go to next ext.
First station
1. Get ups
2. Imperial walkers
3. Mountain climbers
4. Glute bridges
Second station
1. Goblet squat
2. Plank jack shoulder taps
3. Superman
4. Side straddle hops
Third station
1. lunges
2. Skaters
3. Squats
4. Calf raises
Forth station
1. Carolina dry docks
2. Merkins
3. Dips
4. Derkins
Ended with a circle of everyone picking an exercise
IPC 2020 Week 1
Inspector’s Gadget = timed workout
-3 burpees at the top of every minute-
-progression of workout-
50 hand release, release merkins
100 leg raises
150 jungle boy squats (two spoon = touch ground)
200 BBC
250 stationary lunge steps
-complete all exercises to conclude workout time-
F3 Men: Dora, Colson (Q), and Southie
12/18/23
The Nest
Pop-Up Beatdown
PAX:
Fallout Boi
Deliverance
Armstrong
Raven ~ QiC
Intro, 5 Core Principles, warm up – SSH & Windmills
The Thang:
We ran/moseyed around the school, stopping at every door to do some work. Work = 10 burpees, 10 Plank Jack Shoulder Taps (2=1) and 10 Lt. Dans.
This workout has unofficially gone through a name change and in the future will be called Door Dash.
It was a wonderful drizzly and somewhat warm morning for December. Great way to start the morning and great company to start it with!
As always, it was an honor to lead here in the Swamp today, AYE!
-Raven
12/1723
AO: The Foundry
Workout: Torch Legs/Burn Shoulders
PAX:
Phat Thor
Mission, Principles, and Disclaimer given
Warm Up: F3 Favorites
SSH, Windmills, Chainbreakers
Gore Claps
Work:
Partner Farmer Carry Race
1 pax farmer carries around the track.
Partner does 10 reps of an exercise and then runs to catch up and switch. Make it around the track flipping back and forth
Work:
Round 1: No Cheat Merkins
Round 2: BBS
Round 3: Jungle Bois
Head-to-head sprints
Start facing opposite ways. On the go, sprint around the track and meet up on the other side
Stop where you two meet again, whoever goes the farthest wins.
Both mosey back to start:
The Loser does a 25 yard bear crawls and back
The winner does 10 squat thrusts and then bear crawls with their partner.
Cool down 60 curls
COT:
Announcements: winter challenge
Prayer: butterfingers aunt passed away, fighting the seasonal depression and tendency to hibernate
Pax:
Phat Thor
Photon
Waldo
Coconut
Butterfingers
Full Pull
Meatloaf
Fat Amy
Woodstock
Tarnished
Webber
Chubbs
Rudy
12/19/23 – Coronado
We had a light crew for the final Murph before Christmas. But those men were lucky enough to get a preview of Twas the Murph before Christmas.
PAX:
Footloose
Rudy
Norm – Q
Twas the Murph before Christmas and all through the park,
The coyotes were stirring, hunting Full Pull out in the dark.
Mercy’s stockings were hiked right up to his knees,
In hopes that the Swift girl would soon come to please.
Some PAX were a nestled all snug in their fart sacks,
While the rest of us were here getting all jacked
At the end of the Murph, at the end of the run,
The Q exclaimed Iron sharpens Iron, now get hard things done!
Ruck Q – Waldo
Pax
Photon
Guardian
Slingshot
Huffy
Reload
Geppetto
Tarnished
Buttercup
Agassi
Manchester
Lyman
FNG – Derek Emery – Carman Sandiego
Full Pull
VanGough
Eh
Coconut
Spaulding
Mile high
One man band
Flo
The 6th – Geppetto
Prays- Buttercups family’s loss, Lyman’s family sickness, VanGough’s family and the pending addictions
PAX:
Mile High
Eh
Coconut
Photon
One man band
VanGogh (Q)
Run:
Over the bridge, up the hill, left by ST Joes, took the road into sidecut and ran until about 5:56 and then turned around.
Add Spaulding as well!
Merkins and presses and curls… Backblast:
Welcome
Mission
Principles
Pax
Raven
Chopsticks
Coconut
Flo (Q)
The Thang
Warm up
SSH
Arm Circles
Twists
Pax took turns drawing a Dominoes tile of 1-5 dots and performed 10, 20, 30, 40 or 50 reps of six exercises. Merkins, bent over rows, shoulder raises, overhead presses, curls, or shoulder shrugs. After three exercises lunge walked, rifle carried, or suitcase carried our blocks/plates 10 to 50 yards based on the drawn tile.
COR
NOR
Six was Chopsticks
Announcements
Prayer
Great workout this morning that started with Siracha-in-the-Crotcha for some. The PAX’s lips are sealed on the matter.
PAX:
Footloose
Lyman
Webber
Rudy – Q
Workout:
We performed an 11’s workout with the following rounds:
– Round 1
– Burpees
– Squats
– Round 2
– Pushups
– Lt Dan
– Round 3
– Imperial Walkers
– Plank Jack
– Round 4
– Inch Worms
– Mike Tyson’s
Brother, it’s cold outside
F3 Men: Colson & Southie
Pre-Thang:
1/2 mile run
The Thang:
*accumulating reps between two men, reaching 100 reps per exercise
* one man runs/sprints 100 meter lap while second man performs reps, switch off in rotating fashion when man finishes 100m lap
Exercises:
-100 merkins
-100 leg raises
-100 WW3 sit-ups
-100 Don Quijotes
-100 squat w/coupon
-100 coupon curls
-100 burpees
End COT
8 HIM gathered at Grantland to be tested
Mile High The Q
One man Band the 6
Waldo
Phat Thor
Photon
Guardian
Lego
Carmon San Deigo
Honored to lead.
12/21/23 Don’t Skip Leg Day – The Armory
PAX:
Fat Amy (Q)
Goulash
Norm
Waldo
Rudy
Echo
Stark
Astro
Full Pull
Peach
Snake Eyes (FNG)
Pothole (FNG)
F3, Mission, 5 Core principles,
Motto: “Leave no man behind, but leave no man where you found him.”
Warmup – SSH in cadence (25), Smurf Jack (10), 6 count Squativators, jog around the cones
The Thang:
Tabata – 40 sec on, 20 sec rest
As a group we conduct 5 sets each exercise
End of set 5, immediately run cones
Exercise Rounds:
1. Frog jump squat (mod: squat)
2. Duck Walk (mod: lunge walk)
3. Donkey Kick (mod: single leg raise)
4. Sumo jump squat (mod: sumo squat)
5. Wall sit
COT: Named 2 FNG’s, prayed for our PAX
Pax
London
Charolette
Meatloaf
Van Wilder
Chubbs
Isosceles (Q)
Christmas Ruck in the Swamp
Pax:
Armstrong (Q)
Deliverance
Fallout Boy
Pinto
Raven
Inner loops with 12 (each leg) single leg squats, plank holds at the observation deck (25 count 1st round, 50 2nd round), and muricans at the trail intersection (12 1st round, 24 2nd round).
Prayers for Armstrong’s daughter and Deliverance’s mother in law.
Reindeer Games @ Levis Commons 12.19.2023
Pax: Ponzi(Q), Everest, Anchor, Houdini
Mission and Core Principles
Warmup: Windmills and Motivators, Run a Large Lap
Workout:
Roll one Die determines the exercise and Roll the other one for additional reps. The particular workout die was mainly leg workout so run lap every three or four exercises
Die sides were the following:
LBCs, Lunges, Jump squats, Side Saddle Hops, Squats, High Knees, Wall Sits
COT
Having a Holly Jolly Murphday
1 mile run
100 pull ups
200 merkins
300 squats
1 mile run
++ “All I want for Christmas is You” push up challenge
End COT
F3 men: Southie, Bob Ross, and Colson (Q)
12/22/RabbitHole
A RabbitHole Mosey
Warm up: None
The Thang:
A scenic Mosey involving the outer banks of the AO. Up and over the hill, south on the path to soccer field gravel lot.
9 station “circle of pain”
-tire flip
-overhead press
-sled pull
-curls
-Merkins
-skull Crushers
-big boys
-chopping wood
-farmers carry
Mosey back to start
COT
Countarama
Name O Rama
6- Carmen Sandiego
Announcement
Prayer Intenions
End Prayer
Pax –
Jimmy Hart
Rudy
Reload
Norm
Waldo
Carmen SanDiego (6)
Manchester
GMO ( Q)
Full Pull
Astro
Callahan
Doubtfire
FatAmy
Viper
Footloose
Bear
Goldwing
Huckleberry
Organic
Snakebite
12/23/23 Holiday Spirit Beatdown
PAX:
Casper
Photon
Tarnished
Huffy
Van Wilder
Madden
Guardian
Spaulding
Deliverance
Lonzo – Q
Warmups: motivators, 100 curls of course, Squativators, hand release Merkinators,
and jack webs.
Tabata Timer 45 seconds on 15 off, because I am not good at counting.
Hillbilly walkers
Outlaws
Lt Dans
Inch worms
Derkins decline legs raised merkins on block
American hammers
Y not Burpees
Seal Jacks
Presses
Imperial Squat Walker
Revers Lunge
I like curls
T merkins
Kevorkian run until the end.
COT, NOR Madden was the 6. He told us he is coming out because he is in the grind for wrestling. Great seeing 2.0’s wanting to get after it and get better. It was an honor to lead.
Leadership Ruck- Gifts of Leadership
Discussed Q-Source Quadrant Lead Right
PAX:
Valiant
Reset
Flo
Tarnished
Photon
Deliverance
Guardian
Van Wilder
Whopper
Q: Lonzo, Casper
6 was Photon who said he was EH’d in part by the Internet frenzy during GTE37
It was an honor to lead. Special thanks to Lonzo for his encouragement to Co-Q and in getting me out there in the especially Swampy weather.
12/24/23
AO: The Pump Station
Workout: Swole Santa
PAX:
Phat Thor
Cinnalose
Footloose
Zebra
Nitrous
Stalker
Behr
Viper
Flo
Tarnished
Huffy
Mission, Principles and Disclaimer given
Warm Up:
SSH, Chainbreakers, Cherry Pickers
Work: Christmas Tree Workout
10 burpees(run 20 yards)
20 BBS, American Hammers, Crunchy Frogs, Gas Pumpers(run 40 yards)
30 Bonnie Blair’s, Monkey Humpers, Hilly Billy Walkers(run 60 yards)
40 Squat Thrusts, KBS(run 80 yards)
100 Curls as one(run 100 yards)
To move to the next exercise you have to correctly guess the color of the next card. If you got it right, you moved on, if you got it wrong you did 10 burpees and then ran and repeated the card.
1 group finished just in time for all of us to join in the gift of 100 curls…it was not enough
Ended with the normal announcements and prayer.
Red Baron workout @ Commons 12/12/23
Pax: Red Baron(Q), Everest, Huckleberry, Anchor
Mission and Core Principles
COT
Lower Necropolis Run
Waldo -Q
ISO
One man band
Manchester
Eh
Easy out and back to the bridge for 5 miles
12/26/23
6th on the 26th
Lower Necropolis
PAX:
Zubaz (DR from CHI)
Flo
Photon
Tarnished
Huffy
Armstrong
Casper
Guardian
Geppetto
Fallout Boi
Party On
Van Wilder
Raven – Ruck Q
The Thang:
Rucked from the parking lot at Necro across the bridge and into Side Cut. Made a big loop (to the playground) and headed back. Rotated through 6 coupons (3 sandbags & 3 Kettlebells). It was a great balmy morning in the Gloom.
Today I am celebrating 6 years in F3. My first post was actually here, at the Necropolis, 12/26/17.
I can honestly say I would not be the man I am today without F3 in my life. I am a better husband, better father and better man now because of the improvements I have made from F3.
Thank you PAX. It has genuinely been an honor to lead, today and the last 6 years of my life.
Aye!
Raven.
Welcome
F3 Mission & Core Principles
PAX:
Zebra
Skeeter
Mercy
Huckleberry
Stark
Charlotte
Behr
Footloose
Fat Amy
2-Ply
Van Wilder
Snake Bite
Viper
Cinnamons
Full Pull
Lyman (QIC)
The Thang:
Woodstock scheduled Swampball but lost the 5am battle with the alarm clock. We ran a Swampball battle anyways to close out the year.
Countorama (18)
Name-o-rama
Charlotte was the Six
Announcements
Ended in Prayer.
Pleasure to lead today!
Lyman
Workout Wednesday
Pax: Colson, Southie, Brogan (Q)
Warmup: stretching and Don Quioxtes
Workout: Ran the downtown loop which totaled 3.4 miles
Ended with stretching and COT
Leg Day at The Yard
Welcome
Mission
Principles
Pax
Van Gogh
Casper
Raven
Geppetto
Flo (Q)
The Thang
Warm up
SSH
Grass pickers
Hip bridges
30, 60 90
Tabata style leg workout
Squats
Lunges
Monkey Humpers
Calf raises
Speed skaters
Bobby Hurleys
Swings
Deadlifts
Three rounds of 45 seconds exercise and 15 seconds rest.
Rifle carried and bear hugged coupons, exploring the yard
COR
NOR
Six Casper
Announcements
Prayer
Coffeeteria by Raven immediately followed
Spaceballs the Beatdown – Another Huffy Production
PAX (7):
Meatloaf
Fossil
Zubus (Chicago F3)
Crawl Dad
Guardian
Photon
Huffy (Q)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Warm-Up:
Jog Around the parking Lot, Side Straddle Hops (25), Oldman Windmills (10), and Random Arm Stretches.
The Beatdown: (Split into 2 Teams)
Draw a Ball and go to the Station and do the Activity Indicated.
Station #1
A Cariocas 1 Round Trip
B Sprints 1 Round Trips
C Indian Run Around the Stations 1 Round Trip
Station #2
A Merkins 30 Reps
B Pivot Jump Shots 30 Reps
C Imperial Walk Squats (1 is 1) 30 Reps
Station #3
A Kettle Block Swings 15 Reps
B Curls Press 20 Reps
C Man Makers 12 Reps
Halftime Show: Squat to Jump to the Beastie Boys ‘Girls’ followed by AC/DC’s ‘Thunderstruck’ where we started with Plank to Merkin and ended with Side Straddle Hops to Burpees.
Finished up with a Final Round and Ended in the Circle of Trust.
COT: Did the Count-O-Rama / Name-O-Rama. Photon was the Six. He is names appropriately since he always brings the energy and lifts up other PAX by example and with his encouragement. A definite HIM!! We ended with announcements followed with Prayer.
Thanks for the hard work gents!! Always an honor to lead men who are always pushing to get better!!
Final Lap
Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto
A final lap of the park on a pleasant December morning.
Crawdad
Huffy
Huckleberry
Thai Guy
Carmen SanDiego
Zoobus (DR from Southside Chicago)
Woodstock
Pax enjoyed a classic string of pearls beatdown with a twist. Pax did exercise to rx rep count, then kept going until all pax finished. Followed every set with movement – stairs, laps, or a combination. Exercises included squats, flutter kicks, dips, merkins, lbcs, lt dans, step ups, peter parkers, angels, burpees, imperial walkers, and finished with rocket squats.
Everyone got better.
Happy New Year!
Van Wilder VQ at Wakanda: Farewell Christmas
Introduction
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
Warm-up
1. Side Straddle Hops
2. Arm circles
3. High Knees
4. Squats
The Attic Ladder Workout:
A Ladder style workout with 3 Rungs starting at 10 reps going up and adding 10 reps at each rung. Once you reach the end there you will work your way down the ladder with suicide sprints going down the same rungs. Pick an exercise from the list and repeat with the next exercise after each lap.
Exercises
1. Squat Jumps
2. Reverse Lunges
3. Merkins
4. Burpees
5. Big Boys
6. American Hammer (2 is 1)
7. Mountain Climbers (2 is 1)
8. Flutter kick (2 is 1)
9. Curls
10. Skull crushers
Count-O-Rama
Name-O-Rama
6 Speech
Announcements
Prayer Intentions
PAX:
Photon
Fat Amy
One Man Band
Meatloaf
Chubbs
Guardian
Buttercup
Flo
Lyman
Geppetto
Q: Van Wilder
6: Guardian
BOMBS at the Battlefield
12/23/2023
Intro
Mission
5 Core Principles
Countarama
Warm-up 5 min
Arm circles forward IC 10
Arm Circles backward IC 10
Abe Vigoda IC 10
Chain breaker IC 10
Motivators 7 count
Squativators 5 count
Mosey around the theater
The thang:
B.O.M.B.S.
Partnered up. Pax 1 does exercise while Pax 2 runs to the third light. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Countarama
Nameorama
6 – Coconut
Announcements
Ended in prayer
Q – Re-Load
Snake Bite
Lyman
Huckleberry
Meatloaf
Viper
Coconut
Chopsticks
Gulliver
Crawdad
Lobstah Roll
Norm
Dr Banner – DR
Rudy
Wipers
Klepto
Runt
Phat Thor
Charlotte
Norm
Footloose
Vespa
Woodstock
Full Pull
Mercy (q)
Murph, as always. Great weather, used the timer – 70 second rounds. 5 pullups 10 merkins 15 squats. Maybe make it 65 seconds next time.
Brainstorming here:
start: 0530
Run: 0532 (9 minutes)
Reps: 0541 (20 rounds * 70 seconds = 24 minutes)
Run: 0605 (9 minutes)
COT: 0614 this pushes things close
Q -Everest
Pax-
Huckleberry
Ponzi
Huffy
Football Follies
Right hand exercises (25 reps)
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips –run bases (lap) every 3 rounds —
***_____run bases (lap) every 3 rounds______***
Left Hand —
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters
Q – Viper
Full Pull
Echo
Meatloaf
Gold Wing
Waldo
Apollo
Isosceles
Manchester
Fat Amy
Huckleberry
Thai Guy
Norm
Snake Bite
Re-Load
Lonzo
GMO
Carmen San Diego
Beta Max
Like Iron PAX, but Harder v2
Mosey to the hill
Perform an exercise followed by a run.
100 merkins – Run
90 crunches – Run
80 merkins – Run
70 merkins – Run
Etc.
Run consisted of going up the hill, down the back side to the path, and returning to the base of the hill via the path.
Up Button: turn around at the path and run up the backside of the hill and down the front side.
Down Button: do the normal run backwards.
December 29, 2023 Backblast: Southie was present and did a Murph.
Casper Appreciation Ruck BB
A leadership ruck honoring Daniel “Casper” Kubacki for his leadership as regional Ruck Q!
Welcome
Mission
Principles
Pax
Raven
Photon
Tarnished
Mercy
Van Wilder
Casper
Gulliver
Lonzo
Drip
Tupac
Bourbon
Fat Amy
Geppetto
Deliverance
Guardian
Flo (Q)
Rucked from the fortress to Maple Street pier discussing leadership foundation topic 1 disruption.
COR
NOR
SIX WAS CASPER
Special words by Tupac, Bourbon, Fat Amy. Geppetto did the prayer.
Thank you Casper for your leadership as Site Q and SLT regional Ruck Q! Well done!
Echo Q
Norm
Buttercup
Waldo
Viper
Snakebite
3 mile ruck
Thai Guy
Snakebite
Viper
Field n Stream
Re-Load
Huckleberry
Footloose
Norm
Echo-Q
Warm up windmills
7count motivator
Beatdown
10 man makers
25 big boys
25 flutter kicks 4×1
25 merkins
15 never surrenders
50 crunches
50 squats
25 Imperial Walkers 2×1
39 curls
Lap around theatre, add a lap each round
COT
Huckleberry 6
FORTY-ONE Backblast
Welcome
Mission
Principles
Pax
Raven
Photon
Tarnished
Mercy
Van Wilder
Casper
Gulliver
Lonzo
Drip
Tupac
Bourbon
Fat Amy
Stark
Meatloaf
Deliverance
Guardian
Flo (Q)
Warmup
21 SSH
Arm Circles
12 cones with two exercises on each cone. Pax took turn drawing a Domino tile numbered 1 through 12 corresponding to a numbered cone. The first exercise of 41 reps is performed at station one then mosey 41 yards to station two where the second exercise is performed of 41 reps.
Finished up with a one minute 41 second wall sit.
COR 17
NOR
SIX Casper
Announcements
Guest prayer by Tupac
Pax
Doubtfire (Q)
Hannibal
Huckleberry
Guardian
Mile High
Callahan
Photon
Coconut
We wrapped up the holidays by moseying thru town and stopping to perform work periodically.
We bear crawled up the ramp, ran the stairs, went up to Seig and worked our way back.
Fun for all.
We rucked a big loop all the way around the AO.
Had an FNG with us (Lobstah Roll).
Pax:
Meatloaf
Waldo
Viper
Snake Bite
Rudy
Gulliver
Runt
Klepto
Reload
Phat Thor
Buttercup
Norm
Crawdad
Ethan Meister FNG Lobstah Roll (Crawdad’s 2.0)
Doubtfire (Q)
12/28 @ The Armory
Mission Statement
Five CP
7 of us took Cindy and a couple shovel flags for a mosey into downtown Waterville for a couple rounds of 11’s. Performed outside of Mad Anthony’s Tavern. Stopped at Pray Park for a circle merl and some jump squats along the way.
Pax:
Doubtfire (Q)
Isosceles
Stark
Manchester
2 Pac
Waldo
Viper
COR
NOR
Six
COT
Backblast: December 31st, 2023
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Photon – Q
Echo
Flo
Geppetto
Nitrous
Tarnished
Workout: Countdown to the Block Drop – A New Years Eve Celeblocktion
FNG’s:
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: In cadence
10-count Motivator
The “Thang”:
Partner work with one block. Block is never set down on the ground unless part of the exercise (i.e. blockees). One person performs the exercise while the other person moves. Switch as necessary until total reps of exercise is complete, then move to next exercise. Movement with block is rifle carry up and down hill. Movement without block is run up and down stairs.
Penalty for dropping block: one partner does 5 blockees and one does 5 burpees. Partners choose.
Exercises:
100 – Flutter kicks (2 is 1)
90 – Curls
80 – Merkins
70 – Kettlebell Swings
60 – Burpees
50 – Thrusters
40 – Absolutions
30 – WWIII Sit-ups
20 – SNL’s (squat, no surrender, 2-count lunge) (Truncated due to time)
10 – Blockees (Ran out of time)
Ended with:
Count-O-Rama: 6
Name-O-Rama
The Six – Echo
Ball of Man
Spreadsheets from the Gloom: 33, dry, and calm. Overall ladder was a little too aggressive. Burpees should probably be substituted out for difficulty and time sake (originally penciled in plank-jacks, but ran burpees instead). Distance for run and rifle carry were probably too long and should be shortened in the future. Rifle carry migrated to general coupon carry by many PAX as beatdown progressed. Thrusters could be replaced by goblin squats given the WWIII sit-ups two rounds later. Starting workout at top of the hill/stairs would help save time overall.
Eclectic mix of tunes was played whose order coincided with a countdown from 10 to 1. Unfortunately ran out of time prior to getting to banger #9, “2 Bad” from MJ.
Thanks for all who posted. It was a pleasure to lead.
Beatdown Name: Rabbit Hole Quarry Ruck
Date: 12.29.23
Location: Rabbit Hole
QIC: Flo
PAX:
Tarnished
Gulliver
Q:
Flo
Welcome
F3 Mission and Core Principles
Disclaimer
The Thang: Following the 2nd F in Whitehouse three HIM’s rucked to three quarry’s. We covered all three F’s on the walk, checking in on one another and discovering some new camping spots in Whitehouse for the Spring and Summer.
Count-o-Rama
Name-o-Rama
The Six (Tarnished)
Announcements
Prayer
Beatdown Name: Rabbit Hole Quarry Ruck
Date: 12.29.23
Location: Rabbit Hole
QIC:
Flo
Gulliver
PAX:
Tarnished
Welcome
F3 Mission and Core Principles
Disclaimer
The Thang: Following the 2nd F in Whitehouse three HIM’s rucked to three quarry’s. We covered all three F’s on the walk, checking in on one another and discovering some new camping spots in Whitehouse for the Spring and Summer.
Count-o-Rama
Name-o-Rama
The Six (Tarnished)
Announcements
Prayer
Beatdown Name: Rabbit Hole Quarry Ruck
Date: 12.29.23
Location: Rabbit Hole
QIC:
Flo
Gulliver
PAX:
Tarnished
Welcome
F3 Mission and Core Principles
Disclaimer
The Thang: Following the 2nd F in Whitehouse three HIM’s rucked to three quarry’s. We covered all three F’s on the walk, checking in on one another and discovering some new camping spots in Whitehouse for the Spring and Summer.
Count-o-Rama
Name-o-Rama
The Six (Tarnished)
Announcements
Prayer
Q’s choice award show 2024 – The best of 2023:
Pre-Thang:
25 Don Quijote & 1-mile run
The Thang: 2 minute AMRAP per exercise then rotate exercise, 10 second break between exercise.
*After completing 2 rounds of the three exercises, bear crawl/murder bunny to next station*
Stations 1- Merkins , WWIII sit ups, Bonnie Blairs
Stations 2- thrusters, X factors, squats
Stations 3- blockies, BBC, lunge steps
End 1 mile run
COT
Pax:
Nitrous
Whopper
VanGogh (Q)
Warm up:
Bunch stretching
Exercise
Mini Murph.
Ran a mile the split 100 pull-ups,
200 pushups and 300 squats between us 3. Then we ran a short loop back.
Intro
Mission
5 Principles
Workout
Run around Maumee. The whole group stuck close together for the 2nd half and had some great mumblechatter.
PAX
One Man Band (Q)
Coconut
Isocolece
Meatloaf
Bourbon
Norm
Spalding
Photon
Nitrous
PAX:
Fat Amy (Q)
Mr. Anderson
Meatloaf
Photon
Astro
Full Pull
Gulliver
Reload
GMO
Huckleberry
Tarnished
Viper
Waldo
Slingshot
Manchester
Huffy
Turbine
Echo
Buttercup
One Man Band
Stark
Wreck-It Ralph (FNG – Jimmy Hart’s son)
Jimmy Hart
Vespa
NY Day Beatdown at Camelot (1/1/24)
Intro: F3, mission, 5 principles, creedo
Warmup: 7 ct squativator & 6 ct motivator
Mosey over to Cherry Hut
Divide into 2 platoons: 2023 vs 2024
Race opposite directions around track:
1. Indian run – everyone has to lead some point
2. Sled race – team push, opposite directions
3. Platoon man maker race – Cindy at each end, move each one to the end and back. (each pax does 4 manmakers) Hold plank while waiting.
4. Relay race – 4 runners relay around loop, rest of team pushes sled down & back and does curls
Point awarded to first team completely across finish line
Unfortunately, Team 2023 won. Hope that doesn’t mean we’re in for a rough 2024.
Cool down – 365 count merkin circle
COT: COR, NOR, 6, announcements, prayer
Ruck!! – Another Huffy Production
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Rucked about 3 miles around the streets of Perrysburg, looking for elevation, with 4 coupons (2 30 lb dumb bells, a garage tensioner spring, and a 15 lb medicine ball)
Ruck PAX (10):
Huffy (Q)
Phat Thor
Echo
Van Wilder
Gulliver (6)
Full Pull
Guardian
Geppetto
Ten Pin
Waldo
Run PAX (8):
One Man Band (Q)
Coconut
Meatloaf
Norm
Photon
Bourbon
Nitrous
Spaulding
We formed COT where Gulliver was the 6. Awesome to have you kicking butt and leading by example!! Got in announcements and Prayers. As always, it is a super cool honor to lead the men of F3!! Thanks for the opportunity!!!
Block Party at the Commons – Another Huffy Production
PAX: Everest, Huckleberry, Ponzi, Thai Guy, Bagels, & Huffy (Q)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Warm Up:
21 SSH, 10 Old Man Windmills, Huggers, and a warm up lap.
The Beatdown:
4 cones ( 1 every 15 Yards) – Cone 1 starts with the Start #, Double the reps at cone #2, Double cone #2’s reps at cone #3, and Double cone #3 reps at cone #4, then return to cone #1 for the next exercise. Example Start # 4 Reps = 4 Reps at cone #1, 8 reps at cone #2, 16 reps at cone #3, and 32 reps at cone #4.
Start # Double Count at Each Cone
4 Staggered Squat
4 Cinder Curls
1 Man Maker
Sprint
2 Pivot Jump Shots No Cinderblock
2 Staggered Cinder Merkins
4 Cinder-Bent Rows
Lap
2 Calf Raise Thrusters
4 Incline Merkin Hands on Cinderblock
2 Cinder Swings
Suicide
4 Jump Squats No Cinderblock
4 Lower Half Cinder Curls
4 Decline Merkins Feet on Cinderblock
Lap
1 Overhead Press
2 Upper Half Curls
4 Smurf Jacks No Cinderblock
Sprint
4 Merkins No Cinderblock
2 Upright Rows
2 Curl Press
Got in the COT and stretched out the back and arms. Did the Count-O-Rama / Name-O-Rama. I made Ponzi the 6. He’s been leading by example since he joined F3 and has been a faith Site AO for the Commons for years!! Much appreciated my Brother!! We finished with announcements and Prayer. I am Blessed and honored to be able to Q for this awesome group of gentlemen!!
Lyman
Viper
Mercy
Woodstock
Fitness Test rnd 1:
AMRAP 3 minutes: SSH
~1 mile run (time)
3 mins hr merkins amrap (you can rest)
3 mins bbsu AMRAP (use block to hold feet)
Total time.for.100 curls
Max thrusters unbroken
3 minutes burpee AMRAP
Plank hold as long as possible
thought I was doing good until we realized Viper was wearing a vest.
I plan on working 1 or more components into each beat down I q, and redoing the whole thing either quarterly or monthly.
01-03-2024 – Step into the Dodecagon:
Date: 01/03/2024
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon
PAX: 10 Total
Geppetto
Hannibal
Van Wilder
Phat Thor
Casper
Nitrous
Huckleberry
Photon
Guardian
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
The Thang:
• Start with Motivators
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o Complete a set of Motivators after each round.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it through two full rounds.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Nitrous.
• Announcements
• COT / Prayers and Intentions
Beatdown at the Bay
(special time and location for New Years Day, 6:30 a.m. at Maumee Bay)
Pax:
Armstrong
Deliverance (Q)
Stalker
Tabata workout with each Set composed of 3 exercises for 60 seconds each followed by 1 minute of hills, the same exercises for 45 seconds each followed by 1 minute of hills, and the same again for 30 seconds w/ 1 min of hills. There were a total of 3 sets.
Sets 1 (Block Presses, Smurf Jacks, Outlaws) + Hills
Set 2 (Block Curls, Ninja Squats, Bicycles) + Hills
Set 3 (Man Maker or Burpee, No Surrenders, Heels to Heaven) + Hills
After the workout was the Polar Plunge. A great way to start the new year.
Block Party 2 – Huffy’s Revenge
PAX: Raven, VanGogh, & Huffy (Q)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Warm Up:
21 SSH, 10 Old Man Windmills, Huggers, and arm circles.
The Beatdown:
Station #1
RND 1 Decline Merkins 25
Kettle Block Swings 25
RND 2 Curl Press 25
Incline Merkins 25
High Knee to Station #2
Station #2
RND 1 40 Yard Dashes (Each Direction is 1) 2
Calf Raise Jump Squats 25
RND 2 40 Yard Carocas (Each Direction is 1) 2
Heisman Lateral Jumps 25
Butt Kicks to Station #3
Station #3
RND 1 American Hammers (2 is 1) 25
Imperial Walk Squats (1 is 1) 25
RND 2 Freddy Mercurys (2 is 1) 35
Burpees 15
Long Stride Jog to Station #1
Repeato
We then got in the COT, got some stretching in, did the Count-O-Rama/Name-O-Rama, skipped the 6 (since we only had 3 PAX), did announcements, and ended in Prayer. Thanks so much to my F3 Brothers and friends for coming out and busting some butt!! Awesome work guys!!
Pearson Ruck
Pax:
Deliverance
Fallout Boy (Q)
Raven
Inner loop to bike trail and back on a crisp and cool morning in the swamp.
Lyman
Mercy
Lonzo
Chubbs
Van Wilder
Stalker
The Wall on 1/4/24
PAX
Hannibal
Nitrous
Tarnished
Huckleberry
Casper
Geppetto
Mile High
Photon
Guardian
Coconut (Q)
Intro: Mission and Core principles
THANG:
No-Lift
Everything uses a block that you never pick up.
Round1
3 burpee block jump overs
10 2:1 block touches (BT–tap alternate feet on top of your block)
run a lap
Round2
3 burpee block jump overs
10 BBSU (feet in block, must touch block with hands)
20 BT
run a lap
Round3
3 burpee block jump overs
10 Squat on Block (SOB–stand on block and squat low enough to touch the sides)
20 BBSU
30 BT
run a lap
Round4
3 burpee block jump overs
10 x-over Merkins
20 SOB
30 BBSU
40 BT
run a lap
Round5
3 burpee block jump overs
10 Block Parker (plank on block, tap rt. foot next to block, tap left foot next to block–is 1)
20 XOM
30 SOB
40 BBSU
50 BT
run a lap
round6
3 burpee block jump overs
10 slide-under Merkin (from high plank, slide block to left side–merkin-1-slide block to right side–merkin-2)
20 BP
30 XOM
40 SOB
50 BBSU
60 BT
round7
3 burpee block jump overs
10 Blocksolution (absolution on cinder block)
20 SUM
30 BP
40 XOM
50 SOB
60 BBSU
70 BT
run a lap.
endex.
Well noone got all the way through round 7, but several pax got into it.
We ended with a brief COP (Curls in cadence) so, yeah, i lied about never lifting the block.
COR, NOR–Photon with the 6.
Pleasure to lead today!
Echo-Q
Full Pull
Fat Amy
Astro
Norm
Snake Eyes
Isosceles
Stark
Sven
Manchester
Viper
Rudy
Snakebite
Waldo
Warm ups 7 count motivator,windmills,50 block curls
Beatdown 11’s
Curls-Never surrenders
Kettle Swings-Big boys
Decline merkins- Flutter kicks 2×1
Overhead block presses-Burpees
About half finished, most were close
COT Isosceles 6
1/2/24
PAX List:
Lyman
Rudy
Mercy
Viper
Footloose – Q
The Murph
1 mile
pull up, merkins, squats to a 70 second timer
1 mile run
COT
1/5/24
PAX:
Nitros
Full Pull
Norm
Woodstock
Lonzo
Goldwing
Viper
Fat Amy
GMO
Rudy
Astro
Vespa
Turbine
Footloose – Q
BUZZ
Counting game based on the number 7. One rep of an exercise on each number. One rep of the second exercise on the word Buzz.
Buzz is a game with rules where you have to know your times tables. Not only do you have to do the physical work, but the mental as well.
Today, we learned that we have forgotten a lot since elementary school. We had difficulty getting past 22 for some reason. Once pressure was put on the PAX to get to a certain number or we would do a harder exercise the boys finally got up to 60 something. Proud life achievement moment for some, I think.
5 January 2024 Backblast: Dora and Southie present.
1 mile run
Pull-ups – AMRAP Dora: 21, Southie: 20
Burpees x 60 (2 sets of 30)
Don Quixotes – AMRAP 🙂
Merkins – AMRAP Dora: 40, Southie: 41
Big Boy Sit-ups – AMRAP
Flutter Kicks – 10
Robbie Miller CSAUP 1/6/2024
PAX:
Echo
Geppetto
Van Gogh
Mercy
Footloose
Fat Amy
Casper
Lonzo – Q
We did the Robbie Miller WOD listed below. We kicked off the buy in Ruck with me struggling to read information on Robbie Miller and what he did for our country. He sacrificed his life to save others in Afghanistan.
* 3 Mile Ruck
* 12 Rounds:
* 6 x Sandbag/Ruck Rows
* 6 x Burpee Squats (Full Burpee with Jump followed by Squat)
* 6 x 4 Ct Mountain Climbers
* 6 x Rucksack Getups
* 3 Mile Ruck
We played 90’s hip hop to continue a 90’s theme that was discussed on the buy in Ruck.
COT, COR, NOR Geppetto was the 6. He told us that his name was better than what the other FNG’s got on the day and he definitely wouldn’t be doing something like this on his own. He also mentioned that Mercy reaching out to him last night got him to come out. So remember that! A little nudge to some PAX can make the difference.
It was an honor to lead.
1/6/24
AO: Fortress Ruck
Pax:
Phat Thor
Tarnished
Full Pull
Isosceles
Stark
Guardian
Photon
Deliverance
Valiant
Raven
Van Wilder
We started with a strong 10 and pick up 1 on the way. Stark’s name was temporarily changed to FNG( NOT friendly new guy)… Quotes that we talked about:
“New goals don’t deliver new results. New lifestyles do. And a lifestyle is a process, not an outcome. For this reason, all of your energy should go into building better habits, not chasing better results.”
“A simple filter for managing your time: You’re not focused enough unless you’re mourning some of the things you’re saying no to.”
“Don’t worry about being the most interesting person in the room, just try to be the most interested person in the room.
The interested person asks about others and leaves a good impression because people like talking about themselves.
The interested person is genuinely curious about someone’s craft and learns a lot about how things work.
The interested person engages with more people and—because opportunities come through people—is more likely to catch a lucky break.
In general, the interested person learns more and tends to be well-liked. And in the long run, it’s hard to keep down someone who is well-learned and well-liked.”
It was a good ruck. Had a decent pace…especially when FNG was leading us and talking to his partner over his shoulder…
1/6/24
AO: Fortress
Pax:
Phat Thor
Stark
Landslide
Coconut
Guardian
Full Pull
Isosceles
Tarnished
Photon
Deliverance
Meatloaf
Raven
Nitrous
Fender Bender
Van Wilder
Boom goes the Dynamite:
Warm up:
Mosey
SSH
Chain breakers
Windmills
Gore Claps
The Thang:
Each team has to make 5-10-15-20 baskets
Shoot and then run to other side and do work.
5 burpees
10 BBs
20 Merkins
15 jungle Bois
Losing Team: Bear Crawls
Winning Team: sprint back and forth between lines 10 times
We wrapped up with some good stretching
Battlefield Ruck to the River
4.13 miles!
Carmen San Diego
Doubtfire
Runt
NORM – 6
Rudy
Waldo -Q
Q1: if money were not a concern, what would you do with your time?
Q2: are you a procrastinator?
Q3: what important thing are you putting off?
1/7/24
Workout: Connect Four
AO: The Pump Station
PAX:
Phat Thor
Photon
Lonzo
Guardian
Nitrous
Lyman
Tarnished
Mission, Principles and Disclaimer given. We were on time today, thanks to the wonderful organization of YHC.
Warm Up:
SSH, Windmills, Cherry Pickers, Slow Burpee
Work:
We broke into 2 teams,
Rules: Pax needed to complete the exercises and then run up the hill, grab a piece, run back, and put it in. Team Red won the most. The only time Team Yellow was able to pull it together was when one of the pax was a ’90’s word’ and cheating(I can’t repeat this unless we are on a 90’s ruck.) YHC did not stick to a team, just did the work alongside the rest of the PAX.
10 Merkins
10 Mt. Climbers(2×1)
10 Squat Jumps
10 American Hammers (2x)
10 Plank Jacks
10 Monkey Humpers
10 Imperial Walkers(2×1)
10 LBC
10 BBS
10 Penguins
10 Bear Squats
10 Freddie Mercuries
COT:
Announcements: CSAUPS, lunch with Meatloaf(it would be a great idea for meatloaf to schedule a lunch over meatloaf)
Intentions: Landslide and healing from surgery
Prayer
1/8/24 0530-0615
F3 mission, 5 core principles and credo.
Warmarama: SSH, windmills, squats, chain breakers then a short mosey to the school playground lot.
BOSU Craps:
Pax:
Hannibal
Photon
Irish Hoss
Mile High
Whopper
Van Gogh
Huckleberry
Phat Thor
Nitrous
Geppetto
Bourbon
Guardian – Q
2 octagonal die (1 with an exercise, 1 with a time or rep count). Simply went around the circle rolling both die and doing the associated work. A round of 60 count Mary plank prior to second round beginning. Sneaky burner beatdown IMO (especially when a burnout was rolled).
COR
NOR
6 – Whopper : He realized that he was becoming lazy in both mind and body and needed something consistent in his life.
Prayers for Noah (Geppetto’s 2.0) and the homeless
Coup a Loup
PAX:
Weber
Meatloaf
Lyman
Van Wilder
Chubbs (Q)
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: Specifically, this is a free, volunteer, peer-led workout. I am not a professional. I also have no knowledge of your injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to.
Warm up:
Dynamic Stretching (to cone and jog back)
Leg kicks with opposite arm reach (Down and Back)
Butt kickers
High knees
Zombies
Carioca
Walking lunge
Michael Phelps
Arm Circles
Workout:
Jog/ Carry to the top of the track (Think like the 0/ 60 minutes of a clock). Do exercise at top without coupon, move to bottom of track and do exercise with the coupon. Do as many cycles as possible. Fun coupons provided. Coupons were selected by order of HC.
35# Kettlebell – Weber
20# exercise ball – Van Wilder
Sand bag with ~35# – Meatloaf
Two separate 30# dumbbells
Cinderblock – Lyman and Chubbs
Top Station do 60 of the following without coupon:
Squat
Merkens
Air presses (2 is 1)
American Hammer
Move to bottom of track after each exercise
Bottom station do 30 of the following with coupon:
Curls
WWIII Sit Ups
Squat Thrusters
Bent over row
Move to top of track after each exercise
COR
NOR
The 6 – Lyman
Announcements
Closing Prayer
21 Day Fix Extreme
Warm ups
Windmills
Chain breakers
Motivators x 5
Round 1 – Lower
1 Lieutenant Dan
2 No cheat squats
3 Calf raises
4 Monkey humpers
5 Mountain climbers
6 wall sits
Round 2 – Core
1 Flutter kicks
2 LBC
3 Big Boys
4 Low Plank
5 Russian twist
6 Starfish crunch
Round 3 – Total
1 Burpees
2 Thrusters
3 Donkey kicks
4 Absolutions 8 count
5 Imperial walkers
6 Pickle pounder
Round 4 – Upper
1 Curls
2 Block Merkins (slide block)
3 Overhead lathe
4 Overhead press
5 Triceps dips
6 Bent over rows
Birthday exercise – Carmen San Diego x 40 was pickle pounders lead in a quick cadence by Mercy
Pax
Rudy
GMO
NORM
Mercy
Echo
Buttercups – the 6th
Full pull
Carmen San Diego
Manchester
Pooh Bear
Viper
Astro
Waldo -Q
Prayer request
For the state of Michigan?
For Health and healing for sickness
Music – Apple 90’s rock
Vikings Revenge at the Nest – Another Huffy Production
PAX: Fallout Boy, Armstrong, Pinto, Deliverance, Raven, and Huffy(Q)
F3: Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer
Did a warmup lap and got to work
The Beatdown:
Station #1 – The Hop
Rnd 1 Jump Tucks 25 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Smurf Jacks (4 count) 25 Reps
Duck Walk to Station #2
Station #2 – The Blocks
Rnd 1 Man Makers 15 Reps
Rnd 2 Cinder -Curl-Press 20 Reps
Rnd 3 Cinder- Lats (15 each side) 30 Reps
Bear Crawl to Station #3
Station #3 – Merkin
Rnd 1 20 Superman Merkins 25 Reps
Rnd 2 15 Diamond/ 15 Wide Merkins 30 Reps Total
Rnd 3 15 Decline/ 15 Incline Merkins 30 Reps Total
Lunge to Staton #4
Station #4 – The Core
Rnd 1 25 Plank Jack Shoulder Taps 25 Reps
Rnd 2 25 Big Boy Situps with Progressive Jabs 25 Reps
Rnd 3 30 Bicycles (2 is 1) 30 Reps
Run Lap to Station #1
Once finished we did some running exercises, and finished with some Guantanamo’s, Planks to Merkins to 100+, and Jumping Gores to 50+.
COT:
Did the Count-O-Rama / Name-O-Rama. Pinto was the 6. Loved hearing how F3 help bring a more regimented exercise program while hanging with the PAX!! We ended with announcements and Prayer. After another F3 anniversary today, I am Blessed with the Brotherhood of the PAX and the opportunity to Lead and to worship!! Praise be to God who answered my Prayers 6 years ago today!!
Backblast – January 9, 2024
AO: Lower Necropolis
Workout: Modified Robbie Miller Mini
PAX:
Q – Geppetto
Guardian
Chubbs
Flynn Ryder
Flo
Ten Pin
Van Wilder
Echo
Oil Change
Fat Amy (Run Q) led the Opening:
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”: A shortened, modified version of the Robbie Miller WOD CSAUP from 1.7.24.
1 mile ruck across the bridge into Maumee and east along the river. Turned around and halted under the bridge overpass. Completed multiple rounds of six reps each of: Ruck burpee squats, ruck mountain climbers and ruck get ups. Modifications were: Squats, Imperial Walkers and Lunges. 1 mile ruck back to the Lower Necropolis.
Count-O-Rama: 17 (with runners)
Name-O-Rama
The Six: Ten Pin – have been injured for a few months and it felt good to get back out. Got his name because he likes to bowl but the ten pin is his weakness. EH’d by Re-Load.
Spreadsheets from the Gloom:
Weather: Mid to Low 30’s. Wet snow. Grateful to be a part of this group and it is awesome to see the dedication of 17 men to post in far less than ideal conditions.
It was an honor to lead.
Update:
Error to pax list above:
Manchester was there and Viper was not.
PAX:
Fat Amy (Q)
Coconut
Meatloaf
Photon
Tarnished
Mile High
Eh
Nitrous
Beautiful snow fall to run in the woods!
Ran total 5 miles: From the Fort, through Sidecut Park to the sledding hill, did a few hill repeats, and back the same way. Picked up the 6 along the way.
Tour de Anthony Wayne-Black Ops
Attended by 6 HIMs who worked to be 1% better and practice patience (thanks Sven).
Rudy
Buttercup-Q
Full-Pull
Astro
Jason Laux (FNG)- BINFORD
Sven
First stop on the Tour de Anthony Wayne was at Waterville United Methodist Church, a rather windy location, provides proximity to the Waterville hill, a designated trail, and first responders.
In lieu of laying on our backs in the water, we opted for a full body workout that blasted the arms, GMO style.
Tabata style with an Emo Playlist
45:15
Merkins
Deadlifts
Shrugs
Shoulder Press
Row
Squat
Shoulder Taps
Imperial Walkers
Rifle Carry, repeato, swapping rifle carry with broad jumps (courtesy of Rudy) and last round finished with sprints (courtesy of Full-Pull).
Six- Sven- 2.5 hours of sleep and still showed up and pushed us all to be better. Thank you for holding us accountable as well!
Announcements
Prayers
Backblast: January 10th, 2024
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Photon – Q
Echo
Guardian
Van Wilder
Workout: Around the World
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: In cadence
SSH – 14
Windmills – 7
Chain Breakers – 7
The “Thang”:
“The Walls of Jericho”
“The Walls of Jericho are massive stone walls that surround an ancient Neolithic settlement in Jericho, built around 8000 BCE. They were intended to protect the settlement and its water supply from human intruders. According to the biblical history of the Battle of Jericho, the walls of Jericho fell after the Israelites marched around the city walls once a day for six days, seven times on the seventh day,”
PAX performed the Walls of Jericho which consisted of 7 rounds. Each round started with 7 reps of 7 different exercises and ended with a lap around the Jericho Walls (the covered pavilion in this case). The 7th round was supposed to end in 7 laps around the Walls, but was not performed due to time. Each of the 7 exercises, including the Walls of Jericho itself, was chosen due to the geographic nature of its name. All exercises were performed in cadence (with the exception of Turk n Burps) to represent the unity required from a military unit in battle.
Exercises:
Mexican Jumping Bean Squats (2 is 1)
American Hammers (4 is 1)
Bulgarian Ball Busters (2 is 1)
Moroccan Nightclubs (4 is 1)
Dutch Skates (4 is 1)
Turk n Burps
Australian Mountain Climbers (4 is 1)
Ended with:
Count-O-Rama: 4
Name-O-Rama
The Six – Van Wilder
Ball of Man
Spreadsheets from the Gloom: 33, windy with a slight flurry. Overall difficulty was pretty good, but there was some noticeable fatigue creeping in near the end. A longer mosey after each round of exercise would probably help at the cost of time. Swapping out Turk n Burp for something a little faster may have allowed us to complete all 7 rounds. Performing the exercises OYO might also help with time at the expense of the comradery/theme of the workout. Australian mountain climbers were great and will be added into future BDs when possible. Also, the Bulgarian Ball Busters make (reverse) lunges a lot more fun.
An eclectic mix of tunes was played whose titles coincided with the theme of traveling around the world via airplane.
Thanks for all who posted. It was a pleasure to lead.
Pearson Ruck
Pax:
Deliverance
Fallout Boy
Go Fish (Q)
Pinto
Raven
There and back again with PT at the tracks (squats, muricans, lunges, skaters) on a beautiful, snowy morning in the swamp.
Q-
Everest
PAX-
Ponzi
Anchor
Chit Chat
– 25 reps each-
-Flutter Kicks
-Lt Dans
-Clock Merkins
-American Hammers
-Step Ups /Jump Ups
-Air presses ( 2 is 1)
***__________run lap_____________******
-Burpees
-LBC (Little Baby Crunches)
-Wall Sit (count around)
-Mountain Climbers
-Big Boy SitUps
-Plank (60 seconds count around)
***_____run lap_____________******
-Freddy Mercurys
-Dips
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Squats
-Shoulder Taps
Armory
The Switch – Block Melody 1) murder bunny 2) rifle carry 3) bear crawl w/block 4) Reverse murder bunny. Pair Event 1) 30 pull-up 2) 80 Merkins 3) 200 LBC 4) 300 calf raises 5) 400 Air Presses
PAX was 13
Q-Manchester
Waldo
Viper
Vestpa
Pooh Bear
Photon
Full Pull
Irish Hoss
Astro
Binford
Jimmy Hart
Norm
Guardian
01/11/2024
PAX list:
Footloose – Q
Lonzo
Chubbs
Webber
Meatloaf
One Man Band
Gulliver
Mercy
Ladder Ball
3-6-9-12 reps followed by a wind sprint. all exercises with a basketball.
Side-lunge jump squats
3-pointers (BB sit ups)
Decline Merkin (feet on ball)
Boy Bands
Mountain Climbers (hands on ball)
Flutter kicks (pass ball between legs)
Standing lunges (pass ball between legs)
COT
I thought it would be best to do this on the pavement instead of the grass. I may not have chosen wisely. It was snowy. The ground was wet. Moral dipped to an all-time low during the 3-pointers.
“We must do the things we think we cannot do.” — Eleanor Roosevelt
Great beat down the HIMs at the Yard put in work and got better.
Mile High, The Q and The 6.
Raven
Flo
VanGogh
The HIMs of PB didn’t let the snow slow them down. 9 showed and got better.
Mile High The Q
VanGogh
Echo
Fat Amy
Hasnnibal
Coconut
Channel the 6.
Mjolnir
Nitros
Mr. Anderson
Re-Load
Viper
Full Pull
Irish Hoss
Buttercup
GMO
Lonzo
Pooh Bear
Goldwing
Callahan
Stark
Nitrous
Bonfire
Astro
Huckleberry
Echo-Q
Warm up 5 count motivator, 5 count squativator, arm circles
Decline merkins,step ups, dips,squats
Mosey and stop for merkins and big boys
Mosey to hill, merkins, American hammers 4×1,burpees, imperial walkers 4×1
Mosey up hill and around back to front no cheat merkins, burpees and mosey back stopping for merkins and big boys
Back at library curls 4×1, block jumps 2×1, man makers and 24 more curls
All exercises were 12 reps unless noted
COT and Lonzo was 6
1/13/24
PAX:
Footloose – Q
Lonzo
Echo
Reload
Viper
Runt
Pre-ruck.
It was cold.
1/13/24
PAX:
Footloose – Q
Huckleberry
Reload
Runt
Waldo
Viper
Lonzo
Exercises with a shovel and block. reps of 5, 10 or 15 within a certain amount of time.
Overhead press
Curls
Rows
Angel Merkins
Around the world
Goblet squats
COT
Date: 1/13/2023
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg
Leadership Ruck
Q: Tarnished
Pax: 8 Total
Nitrous
Photon
Deliverance
Coconut
Phat Thor
Van Wilder
Flo
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Thang:
Leadership ruck covering Q-Source F3 Leadership Development Process (LDP). Discussed how to apply the four steps of the LDP inside and outside of F3.
Many thanks to the PAX that braved the elements and added to the discussion.
COT
Count-O-Rama
Name-O-Rama
6: Van Wilder
Announcements
Prayer
01/14/2024
Pump Station
Beatdown at 4 degrees -21 wind chill
Q – Nitrous
Viper
Chitchat
Lonzo
Phat Thor
Coconut
Tarnished
Guardian
Photon
300!
Pax:
Spaulding – Q
Coconut
Photon
Fat Thor
Van Wilder
Tarnished
Flo
Deliverence
Can break up the reps by running to other end for 2nd type of work
Run a lap around parking lot after each round is finished
300 reps of each exercise total (partners combine reps)
1st round oyo
– 300 squats and 300 side straddle hops
2nd round with a partner
– 300 big boys and 300 hillbillies 2 is 1
3rd round group of 3
– 300 American hammers 2 is 1 and 300 Carolina dry docks
4th round groups of 4
– 300 burpees and 300 lt. Dan’s – *didn’t quite finish this round*
We are Black Swamp!
1/15/24 Camelot
Sub-Zero
Warm up: side straddle hops IC x15
Windmill IC x 15
The Thang:
Mosey to the police station
11’s
Jump squats & Imperial Walkers
Merkins & Lt. Dans
Mosey to Veterans Park
4 rounds 12 count reps
Step ups
Decline Merkins
Tricep dips
Mosey to train caboose
Circle Merkin – 100
Mosey back to Camelot
COT
Countarama
Name O Rama
6- Oil Slick
Announcement
Prayer Intenions
End Prayer
Pax –
Oil Slick (6)
Reload
GMO ( Q)
Full Pull
Astro
Viper
Rudy
Lonzo
Frozen Fun
Pax:
Armstrong
Deliverance
Fallout Boy
Pinto (Q)
The men of the Nest braved sub zero temps to get in a beatdown this chilly MLK day. Pinto kept us moving with o.y.o. reps of SSH, Imp Walkers (2:1), Smurf Jacks, Burpees, Dips, and skaters (2:1) and an out and backwards run to finish the set. Reps were 15, 20, 25, 30, 35…and back to 15. Pinto provided a most excellent coffeeteria to follow.
Backblast: January 15th, 2024
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Coconut
Echo
Isosceles
Lyman
Meatloaf
Van Wilder
Workout: Bon Appétit!
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 (Meal Prep): In cadence
Potato Pickers – 10
Pickle Pounders (2 is 1) – 10
The “Thang” (The Menu):
Hors d’oeuvres: Performed as 11’s, because you need to mix it up while grazing over multiple hors d’oeuvres.
Crab Cakes (2 is 1)
Pretzel Sticks (2 is 1)
Appetizers:
Welsh Dragon Roll – Welsh Dragon while rolling cinder block during bear crawl. Went up to 6 reps each, to represent the 6 pieces of an Americanized sushi roll.
Main Entrée:
Quarter Pounder: 25 yards – American Hammers (2 is 1). 50 yards – squats. 75 yards – mountain climbers. 100 yards – SSH. Originally had it penciled in as a quarter pounder with cheese, but decided to remove the cheese due to the environmental conditions.
The PAX ran out of room after the main entrée and were unable to finish off the remaining courses: the side (squat potato) and the dessert (sugar cookies).
Ended with:
Count-O-Rama: 7
Name-O-Rama
The Six – Meatloaf
Ball of Man
Spreadsheets from the Gloom: -17F windchill (yes, that is a negative sign), dry, with a light wind. Workout seemed to keep everyone relatively warm. Overall difficulty was pretty good, especially given the temperature. Would have liked to have gotten through the entire menu as the dessert was a fun one, but ran out of time. Perhaps the 11’s could have been sped up via rep count or exercise choice. Also, need to align on how 11’s is run as there seem to be a few different interpretations.
Eclectic mix of tunes was played whose titles or artists coincided with the theme of food and eating. For those interested:
Radiohead – “Bangers + Mash”
Dr. John – “Food for Thot”
Red Hot Chili Peppers – “Coffee Shop”
G. Love & Special Sauce – “Milk and Cereal”
Mother Love Bone – “Come Bite the Apple”
North Mississippi Allstars – “Goat Meat”
Pearl Jam – “Swallowed Whole”
Red Hot Chili Peppers – “Taste the Pain”
The String Cheese Incident – “Come as You Are”
Very humbled to have such a turnout in the frigid conditions. It was a pleasure to lead.
5 Brave Hims got after it today to celebrate Martin Luther King Day.
With the temperatures at record lows, (wind Chill -15) it was a beat down to remember.
Mile High The Q.
Fat Thor.
Guardian.
Nitros.
Whopper.
Plus we all went to have Coffee after at the local Dunkin.
Great way to start a week.
Q – Viper
PAX:
Mercy
Sven
Lonzo
Norm
Rudy
It was cold, slightly windy, but we murphed.
Mumble chatter centered mostly around Sean Connery turning Asian and hitting women. The usual.
Ice Road Ruckers
Welcome
Mission
Principles
COR 9
Pax
Huffy
Tenpin
Echo
Van Wilder
Tarnished
Nitrous
Geppetto
Guardian
Flo (Q)
Rucked two miles stopping four times to perform in cadence exercises with rucks on or off.
With rucks on:
Squats
Merkins
Mountain climbers
With rucks off and using as a coupon:
Flutter Kicks
Presses
Curls
Rows
Swings
COR.
Six Meatloaf
NOR
Announcements
Prayer Mile High (Run Q)
1/17/24
Workout: NFL Stadium Beatdown
AO: FOD
PAX:
Phat Thor(q)
Footloose
Lonzo
Rudy
Gulliver
Viper
Mission, Principles and Disclaimer given
Warmup:
Some Chain Breakers, SSH, and windmilla
Work: Stadiums(16 reps each per stadium, 32 reps if you’ve been there). We did this as a group and made it through Ford Field…having to double up with the Commanders, Ravens, Saints, Bengals, Browns, and Lions. list is in order of oldest to newest.
Soldier Field, Chicago Bears, 1924, IL
Lambeau Field, Green Bay Packers, 1957, WI
Arrowhead Stadium, Kansas City Chiefs, 1972, MO
Highmark Stadium, Buffalo Bills, 1973, NY
Caesers Superdome, New Orleans Saints, 1975, LA
Hard Rock Stadium, Miami Dolphins, 1987, FL
EverBank Stadium, Jacksonville Jaguars, 1995, FL
Bank of America Stadium, Carolina Panthers, 1996, NC
FedExField, Washington Commanders, 1997, MD
M&T Bank Stadium, Baltimore Ravens, 1998, MD
Raymond James Stadium, Tampa Bay Buccaneers, 1998, FL
Cleveland Browns Stadium, Cleveland Browns, 1999, OH
Nissan Stadium, Tennessee Titans, 1999, TN
Paycor Stadium, Cincinnati Bengals, 2000, OH
Acrisure Stadium, Pittsburgh Steelers, 2001, PA
Empower Field at Mile High, Denver Broncos, 2001, CO
Ford Field, Detroit Lions, 2002, MI
Gillette Stadium, New England Patriots, 2002, MA
Lumen Field, Seattle Seahawks, 2002, WA
NRG Stadium, Houston Texans, 2002, TX
Lincoln Financial Field, Philadelphia Eagles, 2003, PA
State Farm Stadium, Arizona Cardinals, 2006, AZ
Lucas Oil Stadium, Indianapolis Colts, 2008, IN
AT&T Stadium, Dallas Cowboys, 2009, TX
MetLife Stadium, New York Giants, 2010, NJ
MetLife Stadium, New York Jets, 2010, NJ
Levi’s Stadium 68,500, San Francisco 49ers, 2014, CA
U.S. Bank Stadium, Minnesota Vikings, 2016, MN
Mercedes-Benz Stadium, Atlanta Falcons, 2017, GA
Allegiant Stadium, Las Vegas Raiders, 2020, NV
SoFi Stadium, Los Angeles Rams, 2020, CA
SoFi Stadium, Los Angeles Chargers, 2020, CA
Arizona: Absolutions
California: Merkins
Colorado: Inch crawls
Florida: Bear squats
Georgia: Plank jacks
Illinois: Burpees
Indiana: Diamond Merkins
Louisiana: Mountain Climb. (2)
Maryland: Gore Claps (2)
Massachusetts: Bonnie Blairs(2)
Michigan: Lt. Dans
Minnesota: Hillbillies (2)
Missouri: Smurf jacks (2)
Nevada: Monkey Humpers (2)
New York: Squat Jumps
New Jersey: Am. Hammers (2)
North Carolina: Fred Mercs (2)
Ohio: BBS
Pennsylvania: Crunchy Frogs
Tennessee: LBC’s (2)
Texas: Box Cutters
Wisconsin: Pickle Pounders
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: Specifically, this is a free, volunteer, peer-led workout. You are not a professional. You also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, the most important thing is that you don’t get hurt. For reference, here’s the full doc.
Warm up:
Mosey around island
Carry blocks to monkey bars
Pax
Chubbs – Q
Meatloaf
Mercy
Footloose
Van Wilder
Isosceles
Woodstock
Workout:
Do 3 burpees and 3 pull ups then move to station 1, after each exercise go to the burped/ pull ups station to do 3 of each and then on to the next station.
Station 1:
30 Merkens
60 air presses
30 Merkens
Back to Burpee/ Pull up station after each exercise
Station 2:
30 Curls
30 Kettlebell swings
30 Squat Thrusters
Back to Burpee/ Pull up station after each exercise
Station 3:
30 Squats
30 Jump Squats
30 Bonnie Blairs
Back to Burpee/ Pull up station after each exercise
Station 4:
30 BBS
30 Penguins
30 Plank Shoulder Taps
Back to Burpee/ Pull up station after each exercise
COR
NOR
The 6 – Footloose
Announcements – return of LDP on 1/30
Closing Prayer
Breaking Down the Wall in the Hood – Another Huffy Production
PAX (8): Crawdad, Nitrous, Binford, Guardian, Mile High, Hannibal, Lonzo, & Huffy (Q)
F3 Stands for Fitness, Fellowship, & Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Warm-Up:
21 SSH, 12 Old Man Windmills, Overhead Presses, 15 Chain Breakers, Arm Circles, and a run to Hood Park.
The Beatdown:
We divided into 2 teams of 4 PAX. Had 3 stations going up Hood Park Hill with Station #1 being the lowest and Station #3 being the highest. To Play, we draw a ball from the bag. Each ball has a Station # and an Activity Letter.
Station #1
A Run a Lap around the Commodore 1 Rnd Trip
B Hill Billy Walk Squats (2 is 1) 15 Reps
C Decline Diamond Merkins 20 Reps
Station #2
A Bear Crawl to Station #3 Reverse Crawl Back 1 Trip
B Big Boy Progressive Count Shoulder Press 15 Reps
C Hop Up to Station #3 Reverse Walk Back 1 Trip
Station #3
A Lunge Around the Commodore 1 Rnd Trip
B Quarter Turn Burpees 8 Reps
C Incline Wide Merkins 25 Reps
We finished up with a run back to the Wall and the COT. We did the Count-O-Rama / Name-O-Rama. Hannibal was the 6. Always awesome to hear from one of the steadiest of the F3 PAX since he joined 4.5 years ago!! We ended in Announcements and Prayer. As always, its a God given Blessing to be a part of F3 and even a bigger honor to be able to lead!! Thanks for all the support Guys!!!
Beatdown Name: Black Ops Ruck
Date: 1.17.2024
Location: The Fortress
QIC: Drip
PAX:
Gulliver
The Thang: Braving the cold, wind and ice two Pax rucked 3.3 miles at Woodlands Park with great Mumblechatter and life advice.
Reverse-A-Bomb
PAX:
Manchester
Stark
Waldo
Huckleberry
Full-Pull
Astro
Rudy (Q)
Teams competed to move “bombs” across the playing field. Each round required a different excercise to be completed before you could move a bomb. The rounds were as follows:
1. Absolutions
2. Burpees
3. Lt Dan
4. Jungle boy
5. Inch worm
Huckleberry
Rudy
Turbine
Runt
Waldo
Stalker
QIC – Stark
PAX
Woodstock
Gulliver
Lyman
Mercy
Lonzo
Running Man
One PAX is the Running Man that gets chased. The rest of the PAX are the bounty hunters. I find this competition keeps PAX moving harder then just a series of cones with exercises setup.
Set up 3 cones for the course. 1 Cone at start line.
1st Cone – 5 Jungle Boys
2nd Cone – 5 No cheat merkins
3rd Cone – 5 Mountain Climbers, 2 is 1.
Round 1 – 3
Buy in before you start course is 30 Raggedy Anns (2 is 1)
The Running Man does buy in and hits the course.
Round 1.) The Bounter Hunters have a 5 burpee penalty then buy in, then hit the course.
Round 2.) Repeato but the bounty hunters have only 3 burpee penalty.
Round 3.) Repeato but bounty hunters only have 1 burpee penalty.
Same PAX is Running Man all three rounds. Each round gets more tense as the head start gets shortened.
Round 4 through 6 is same as above, but pick new Running Man. Buy in is 30 Bonnie Blaires
Round 7 through 9 is same as above, but new Running Man and buy in is 30 big Boys.
Round 10 finale is BURPEES! Buy in is 15 burpees. Bounty hunters still had 5 burpee penalty.
COR, NOR, Mercy with the 6. Freezing temps but we were sweating!
Always an Honor
Always my Pleasure,
~Stark
QIC – Stark
PAX
Irish Hoss
Huckleberry
Nitrous
Hannibal
Bourbon
Guardian
Craw Dad
Echo
Tarnished
Running Man
One PAX is the Running Man that gets chased. The rest of the PAX are the bounty hunters. I find this competition keeps PAX moving harder then just a series of cones with exercises setup.
Set up 3 cones for the course. 1 Cone at start line.
1st Cone – 5 Jungle Boys
2nd Cone – 5 No cheat merkins
3rd Cone – 5 Mountain Climbers, 2 is 1.
Round 1 – 3
Buy in before you start course is 30 Raggedy Anns (2 is 1)
The Running Man does buy in and hits the course.
Round 1.) The Bounter Hunters have a 5 burpee penalty then buy in, then hit the course.
Round 2.) Repeato but the bounty hunters have only 3 burpee penalty.
Round 3.) Repeato but bounty hunters only have 1 burpee penalty.
Same PAX is Running Man all three rounds. Each round gets more tense as the head start gets shortened.
Round 4 through 6 is same as above, but pick new Running Man. Buy in is 30 Bonnie Blaires
Round 7 through 9 is same as above, but new Running Man and buy in is 30 box cutters
Round 10 finale is BURPEES! Buy in is 15 burpees. Bounty hunters still had 5 burpee penalty.
COR, NOR, Irish Hoss with the 6. Freezing temps but we were sweating!
Always an Honor
Always my Pleasure,
~Stark
Date: 1/20/2023
Time: 5:30 – 6:15 AM
Location: The Fortress – Grace Church Perrysburg
Leadership Ruck
Q: Tarnished
Pax: 6 Total
Guardian
Van Wilder
Deliverance
Phat Thor
Flo
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Thang:
Leadership ruck discussing Q-Source F5 Preparedness. Discussed when we were/were not prepared in our lives and the guardrails needed to be prepared.
My appreciation to the PAX that embraced the freeze and added to the convo.
COT
Count-O-Rama
Name-O-Rama
6: Van Wilder
Announcements
Prayer
Date: 01/20/2024
Time: 6:30 – 7:30 AM
Location: The Fortress – Grace Church Perrysburg
Penguin Appreciation Day
Q: Tarnished
Pax: 8 Total
Phat Thor
Meatloaf
Van Wilder
Flo
Deliverance
Spaulding
Guardian
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Warmup: SSH, Air Circles
Thang:
7 of Diamonds Routine(s). Two diamonds exercise blocks – an outer diamond consisting of body weight exercises at the bases and running, an inner diamond consisting of block exercises at the bases and rifle carry the blocks. Pax picked which diamond to do each round and progressed up and down the board. Couple of audibles as we went.
7 Reps – Burpees, Manmakers
14 Reps – Flutter Kicks (4×1), Flutter Kicks w/Block Hold (4×1)
21 Reps – Merkins, Derkins
28 Reps – Squats, Goblet Squats
21 Reps – Air Presses (2×1), Overhead Press
14 Reps – Freddie Mercury, Curls
7 Reps – Mike Tyson, Squat Thruster
Thank you Pax for getting after it and T-claps to Meatloaf for the audible to honor the penguin.
COT
Count-O-Rama
Name-O-Rama
6: Spaulding
Announcements
Prayer
F3
Chips
Battlefield
1/20/24
6:30 am
PAX:
Thai Guy
Stark
Lonzo
Re-Load
Viper
Wipers
Footloose
Fat Amy
One Man Band
Echo
Mercy
Runt
Rudy
Astro
Norm
Cinnamons
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
Run Around Theatre
THANG:
Block/Weight Needed.
PAX selects a numbered/colored poker chip that determines the WHAT:
#1 (BLUE): Lunges with Block/Weight
#2 (RED): Curls with Block/Weight
#3 (WHITE): Merkins
#4 (SILVER): Bent Over Rows with Block/Weight
#5 (GOLD): Run
The die is rolled to determine the number of REPS (die multiple by 10) with the
exception of GOLD (#5): Run.
There are 5 poker chips of each color/number.
After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Astro
4 Brave HIMs ran for a better tomorrow.
Mile High Q
Coconut
Meatloaf
One man band
Thanks for joining me.
How heavy is Air?
PAX:
Nitrous
Phat Thor
Guardian
Binford
Chit Chat
Tarnished
Lonzo – Q
Warmups: Motivators 7 count, SSH, kevorkian run
Flutter kicks to 50
The thang:
Jack webbs: after each round run around monument and back.
Merkins and presses
Lunges and flappy birds
Dry docks and calf raises
COT: Chit chat was the 6. He had been coming out since 2108 and heard about F3 from a pax at woodlands park that only came out once. 🤪
He and his family will be moving in February to Tennessee. He has already found the region close to him but we will miss him.
The Holy Grail BB
Welcome
Mission
Principles
Pax
Astro
GMO
Manchester
Full Pull
Echo
Flo (Q)
The Thang
Partnered up using a 30 yard down and back coupon carry as a timer for the partner performing exercises. Optional timer was a 70 yard down and back run without coupon.
Exercises:
Hip thrust (swing)
Open Merkin
LBCs
Yellow Sun Supermans
Get ups
Rows
American hammers
Imperial walkers
Lunges
Repeato
COR
NOR
SIX: Astro
Announcements
Prayer
BACKBLAST :
F3 Men – Dora & Colson
Colson’s Workout Buffet
Pre-Thang:
2 mile run
Thang:
20 Don Quijote
20 merkins
20 jungle boy squats
20 pull ups
20 burpees
20 jump over burpees
20 BBC
20 Xfactors
20 LBC
20 wide merkins
20 no-cheat merkins
20 Bonnie Blair’s
20 thrusters
20 WW3 sit-ups
20 blockies
20 coupon curls
20 American hammer w/coupon
20 American hammers
20 gas pumps (reverse crunch, knees to chest)
20 Peter Parker (knee to elbow during plank)
20 Superman
20 mountain climbers
20 overhead coupon press
20 around the world w/coupon
20 coupon squats
20 kettle bell swings
20 rotating merkins on coupon
20 diamond merkins
20 squats
20 stationary lunge steps
END COT
Viking’s Return to the Nest – Another Huffy Production
PAX (6):
Huffy Q
Deliverance
Pinto
Raven
Flyout Boy
Armstrong
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Warm up:
A lap around the parking lot, 24 SSH, 10 Chain Breakers, Arm Circles, Huggers, and 10 Old Man Windmills
The Beatdown:
Part 1 (2 rounds) The timer was a farmers carry around the Island while the the rest of the PAX did Decline Merkins, Bent Spring, Cinder-Curls, and 15lb. Ball Toss.
Part 2 (2 rounds) The timer was partner Pushin Huffy’s Hoopty while the rest of the PAX did Bent Lat Rows, Freddy Mercurys, and Kettle Block Swings.
We ended in the COT. Armstrong was the 6. He’s been bringing it every week while riding in on his Mountain Bike. We finished with Announcements and Prayer. Its always a God given Blessing every time I’m out with the F3 PAX and even a greater Blessing to have the opportunity to Q!!!!!! Thanks for the hard work and the awesome effort Boyz!!!
01/22/2024
The Gauntlet
Jogged to the hill and did count down – count up
Q- Nitrous
Whopper
Geppetto
VanGogh
Mile High
Guardian
Spaulding
1/23/24
AO: Necropolis
Ruck/Run
Pax:
Phat Thor(Ruck Q)
Nougat(Run Q)
Guardian
Spaulding
Echo
Flynn Rider
Huffy
Meatloaf(he made it to the beginning and that counts!)
Van Wilder
One Man Band
Binford
Isosceles
Nitrous
Speedruck/run in name only…
Foundry 1-22-2024
Intro
Mission
5 Core Principles
Countarama
Warm-up
Abe Vigoda IC 10
Chain breaker IC 10
Side straddle hops IC 25
The thang
IPC 2020 flashback
Week 1 – Inspector’s Gadget (but worse)
Inspector’s Gadget EMOM (called by app)- 3 burpees
3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
Run 400
100 Leg Raises
Run 400
150 Jungle Boi Squats “2Spoonz Style”
Run 400
200 Big Boy Sit-ups
Run 400
Planned but not completed -250 Stationary Lunge Steps (ct ea leg as 1 rep)
Countarama
Nameorama
6 – Rudy
Announcements
Ended in prayer
Q- Re-Load
Pax
Rudy
Lonzo
Weber
Chubbs
Woodstock
Lyman
Norm
Meatloaf
Mercy
Battlefield ruck 1-20-2024
Intro
Mission
5 Core Principles
Countarama
We rucked down to the river and back. Just over 3 miles.
Also, for reasons unknown, Fat Amy, Sven, Rudy, Waldo and Norm ran instead.
Countarama
Nameorama
6 – Astro
Announcements
Ended in prayer
Q- Re-Load
Pax
Cinnamons
Runt
Footloose
Nitrous
Mercy
Waldo
Astro
Viper
Lonzo
Rudy
Norm
Sven
Fat Amy
Echo
Q – Viper
Rudy
Footloose
Mercy
Fat Amy
Norm
Astro
Lonzo
Waldo
It’s Tuesday, we did a Murph, but ran the long way around the track each time.
1/24/24 0530-0615
Grantland BD – National Appreciation Day
Pax:
Coconut
Tarnished
Nitrous
Crawdad
Binford
Guardian – Q
Warmup with 10 count motivator
Plank/downward dog to stretch the calves after motivator
In honor of National Appreciation Day and the appreciation I have for the PAX of the Swamp, I happened to have a towel in my truck that I used to clean off the rain from all the picnic tables. We each had a table and went round the circle for a PAX chosen exercise. Some in cadence, some OYO. After each round, we completed a parking lot mosey. It was a well executed impromptu burner. 24 (2:1) raggedy Ann’s are no joke btw!
COR
NOR
6 – Binford (easy yet inspiring 6 regarding not knowing he needed F3 until he’s been out ITG with us!)
Announcements
Prayers
1/24/24
AO: The Yard
Workout: The Sled
Pax:
Phat Thor: Q
Raven
Flo
Van Gogh
This was a sneaky beatdown. We did the welcome, core principles and then got right to work.
3 Stations:
2 guys did work while the other guy pushed the sled about 40 ft. And pushed it back. Then we rotated. When we got through stations we went and ran down to water and back and added a weight on. Last round was with 160lbs
Work
Merkins
Mountain climbers
Manmakers
Dips
Tricep extensions
Imperial walkers
Hillbilly’s
Finished with a NOR and COT
The following pax Murphed at Coronado on January 9, 2024:
Today is January 24th and I just entered the backblast! Holy shit is this late! Sorry Weasel Shaker…
Norm
Viper
Lonzo
Full Pull
Waldo
Woodstock
Rudy
Footloose
Mercy
Doubtfire (Q)
Fun at The Rabbit Hole
Mission
Five CP
COR
The Thang:
We started off with a quick count and divided into two squads. Each squad was given a light devised as a beacon. Ww took an easy mosey out to the hill and each team was to place their beacon in the snow somewhere at the bottom of the hill. We then had to “buy in” with 5 or 10 reps of an exercise. Then proceed up the hill where each team nominated one pax to sled down in an attempt to hit the beacon. If successful, fewer reps of an assigned exercise. Miss the beacon and you double the reps. All teammates sled down after initial pax sledded down.
Rinse and repeto X 3 with varying twists and exercises.
Mosey back to shovel flag and
COT
COR
NOR
Six
Announcements
Prayer
We had another snow day so we broke out the sledding coupons for this one.
Huckleberry
Fat Amy
OMB
Reload
Lonzo
Viper
Rudy
Nitrous
Snake Bite
Waldo
Echo
Mercy
Full Pull
Turbine
Buttercup
Guardian
Doubtfire (Q)
Group parked in alternative location due to closed parking lot. Discussion revolved around cold weather preparations of layers and ‘standard’ expectations of work dedication.
Attendees: Deliverance, Fall Out Boy, Raven, and Pinto
1/25/24 Armory
37 Minute Abs
Playlist: all Eminem
Warm up: 7 count Motivator
The Thang:
6 Station AMRAP
High plank block shuffle
Big Boy SU with block
Good Morning w/block
FlutterKicks
Hanging leg raise
Prone leg raise on bench
Run between stations
5x10x15x20x
Tabata timer
2 exercise per round
45 seconds per exercise
15 seconds rest
3 rounds per group
3 groups of exercises
1. high plank side rocking & Superhero sit ups
2. Bent knee raises & prone rope pulls
3. Star fish & American Hammer
COT
Countarama
Name O Rama
6- Echo
Announcement
Prayer Intenions
End Prayer
Pax –
Echo(6)
Manchester
GMO ( Q)
Full Pull
Astro
Waldo
Stark
Backblast – January 25. 2024
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Geppetto (Q)
Coconut
Nitrous
Oil Change
Hannibal
Guardian
Isosceles
Flynn Ryder
Spaulding
Photon
Crawdad
Workout: Ramp Work
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warm up: Run to Hood Park
The Thang:
Circle up at base of driveway. One PAX runs up the hill while others perform AMRAP until PAX is back. Rotate through all PAX.
Run back to The Wall. Run ramp until intersection of stairs and back down ramp. Others perform AMRAP until PAX is back.
Time was called.
COT:
Count o Rama – Eleven!
Name o Rama
The Six – Isosceles – EH’d by Thai Guy. Got his name because he was a math teacher. Told a story about a time that he was Six and was rambling on and was cut off by the Q Callahan. Iso was mad at first but he and Callahan talked it out and all was good. They are now great friends. Point of story was that the men of F3 handle their business respectfully.
Announcements: Eight week 5K run training begins next Tuesday at Grantland. Led by Coco and One Man Band. Mental Health Breakfast this Sunday.
BOM w/prayer: Prayers for Oil Change’s family, especially his father Steve who is having heart surgery. Prayers for Iso’ brother Thomas and the life trials he is going through. Prayer for Mile High and getting well soon.
Spreadsheets from the Gloom: Foggy, Gloomy, High 30s. Good chatter. Thanks to the men who posted today. No playlist today, a rarity!
Casper
Lonzo
Huckleberry
Rudy
Meatloaf
Weber
Chubbs
Lyman
Mercy (Q)
INtro, 5 core principles, Mission
Warm-up – Motivators and air presses
4 cones set up in a square. Q called the first exercise – Merkins. Every exercise also had a special word or phrase chosen by the person who called the exercise. After the 1st round, the person who finished first called the next exercise and special word.
the PAX did 10 reps of each exercise. Q called Merkins and “Fartsack” so they did 10 merkins and had to say “Fartsack” before starting. Forgetting meant 3 penalty burpees. The winner of te first round was Rudy. He called Squats and “Burpees”. Each exercise stacked, so the last round included 11 exercises – 10 reps each. Pax ran around cones, and did exercises at the cones, always finishing at the first cone by running to it.
The words + exercises and (total reps)
Fartsack – Merkins (110)
burpees – squats (100)
wakanda – squats (90) – 190 total
muse – pull-ups -(80)
300 – Merkins – (70) – 180 total
Snuffleupagus – Pickle pounders – (60)
Boogers – LBC – (50)
R-word – calf raises (40)
Friendship – flutter kicks (30)
lafawnduh – SSH – (20)
Robbie Burns Day – Imperial Walkers – (10)
COT and the best quality group picture taken in F3 this month
Chubbs daughter’s back, Rudy foster kids
Back blast 1/26/24
F3 guys: Dora, Bob Ross, Southie, Colson
1/8 mile run
30 LB crunches
30 BB sit ups
30 second Superman
30 flutter kicks
Entire rotation x 4
Back blast 1/26/24
F3 guys: Dora, Bob Ross, Southie, Colson
1/8 mile run
30 LB crunches
30 BB sit ups
30 second Superman
30 flutter kicks
Entire rotation x 4
1.26.2024
The rabbit hole
Pax
Waldo -Q
GMO
Reload
Rudy
Echo
Manchester -6
Full pull
Fat Amy
Guardian
Gold wing
Nitrous
Lonzo
Give me a BRAKE
Warmup
Motivator x 5
Curls x 100
The 1st evolution
Partner work through the following 52 reps
Burpees
Russian twist 2 is1
Absolutions
Kraken burpees
Elevated merkin
2nd Evolution
2 teams compete to throw a brake rotor
7 Lieutenant Dan per team member
Throw the rotor
Lunge walk to the rotor
Repeato is until you reach the goal
Prayers
Echo’s friend
Mile high
The Leadership Ruck BB
Topic: Q 1.4. The Jester
Welcome
Mission
Principles
Pax
Tarnished
Van Wilder
Guardian
Photon
Oil Change
Geppetto
Phat Thor
Isosceles
Flo (Q)
Rucked 2 miles with rotating 35lb sandbag and 15lb metal chain. Discussed the lies the Jester tells us, and how to combat the jester through preparedness. Preparedness includes having a shield lock, taking your DRP every day for fitness, fellowship, and faith.
COR 9
NOR
Six was Geppetto
Prayer
The Fortress BB
Topic: Q 1.4. The Jester
Welcome
Mission
Principles
Pax
Tarnished
Van Wilder
Photon
Whopper
Hannibal
Spaulding
Stalker
Coconut
Geppetto
Phat Thor
Isosceles
Flo (Q)
Discussed the lies the Jester tells us and how to combat the jester through preparedness. Preparedness includes having a shield lock and taking your DRP every day for fitness, fellowship, and faith.
Partner work. One partner carried their block or coupon 30 yards out and back. Choices were rifle carry, chest carry, waist carry or suitcase carry. The other partner, exercised, performing squats, curls, presses, rows, ab work and merkins. Then partners switched roles and continued. At the end, all pax did a rifle carry for 100 yards.
COR 12
NOR
Six: Van Wilder
Prayer
Date: 01/28/2024
Time: 6:00 – 6:45 AM
Location: Pump Station – Hood Park, Perrysburg
Tour the Burg
Q: Tarnished
Pax: 11 Total
Fat Amy
Nitrous
Guardian
Geppetto
Crawdad
Snakebite
Photon
Viper
Phat Thor
Flo
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Warmup: None
Thang:
Mosey to different landmarks around downtown, get a little history lesson, and perform 28 reps of three different exercises at each stop.
Stop #1 – Handrail Pull-up, Lunge Walk, Hillbilly Walkers
Stop #2 – Carolina Dry Docks, Calf Raises, Raggedy Ann
Stop #3 – Stair Step Merkins, Monkey Humpers, Flutterkicks (2×1)
Stop #4 – Dips, Bear Squats, LBC
Finished up at the Hood Park Monument holding plank and burpees.
Thanks and appreciation to the Pax who braved the cold wet rain and came with a purpose to get better.
COT
Count-O-Rama
Name-O-Rama
6: Snakebite
Announcements
Prayer
Backblast January 29th, 2024
AO Camelot- Generals Ice Cream -Whitehouse
Q- Full Pull
PAX-
Vespa
Reload
Cinnamons
Guardian
Waldo
GMO
Echo
Astro
Lonzo
Warm up:
Arm Circles Forward
Hip stretch
Beatdown:
Circle of Pain- Partner Style
6 stations.
Barbell deadlift 115lbs x 10reps
Burpees with knee raise x 10
Kettlebell swings x 10
Bench dips x 10
Goblet Squats x 10
Dumbbell/Block Curls x 10
100 team merkins to end the show
COT
Count O Rama
Name O Rama
6:GMO
Announcements
Moment of silence
1/29/24
AO: Foundry
Workout: Spartan Workout #1
PAX:
Phat Thor
Coconut
Geppetto
Photon
Rudy
Meatloaf
Norm
Mission, Principles and Disclaimer given
Started with warm-up:
SSH
Cherry Pickers
Chain Breakers
Mosey around track
The Thang: Get with a partner
Pax 1 farmer carries from one cone to another and then runs back(sprint every other cone). Switches with Pax 2.
Pax 2 does core workout then when Pax 1 gets back, runs to blocks(sprints every other cone and carries to next cone and runs back.
Core Work:
Superman
Crunchy Frogs
Makhtar N’Diaye
Reverse Crunch
Panther Crawl
Ape Crawl
Deadbug
Bird Dog
1 Arm Merkin
Imperial Walkers
Tips: try to do different grips(fingers, position, etc.)
Part 2:
We stopped the farmer carry and replaced it with 10 burpees at each cone.
Prayers: Geppetto’s mother in law, Rudy’s kids, meatloafs family.
Two Roads
Pax:
Armstrong
Deliverance (Q)
Raven
For each step along the road, Pax choose the ‘Long’ option or ‘Block’ option. The Long exercises are on the 4 cones at the perimeter of the parking lot, the ‘Block’ course is 4 cones in a much smaller square.
As Raven was dealing with an elbow issue, Pax chose the Long option, which was a great way to get some running in.
Prayers for Pax that weren’t able to join us this morning.
01-29-2024
The Gauntlet
paired beatdown
Q – Nitrous
Van gogh
Huckelberry
Mile High
Crawdad
BACKBLAST
Dora, Southie, Colson
Sugar’s Pick Your Poison
Each set would consist of 100 reps of two different exercises. After you do 100 reps, you run 100 yards with a cinder block and back. For each set, you could choose which exercise you wanted to do, catering to your personal strengths. Each set is repeated 3 times and the total time elapsed is recorded.
Set 1:
Cumulative 100 reps of either Merkins or Air Squats
Run 100 yards and back with coupon
Set 2:
Cumulative 100 reps of either Jump Lunges or Coupon swings
Run 100 yards and back with coupon
Set 3:
Cumulative 100 reps of either walking lunge or coupon thrusters
Run 100 yards and back with coupon
Coronado 1-30-2024
Intro
Mission
5 Core Principles
Countarama
We Murphed
Run 1 mile
100 pull ups
200 Merkins
300 Squats
Run 1 mile
Countarama
Nameorama
6 – Vespa 100 posts
Announcements
LDP3
Ended in prayer
Q- Re-Load
Pax
Mercy
Footloose
Lyman
Norm
Vespa
Lonzo
Fat Amy
Rudy
Meatloaf
Echo
Fat Amy
Wipers
Waldo
Cinnamons
Viper
Runt
Nitrous
GUlliver
Party on
Norm
Mercy (q)
we rucked on pavement, avoided dirt and wet.
COT
Lower Necropolis Ruck
Started out with Mission Statement
5 CP
COR
We checked out the new concrete the city of Maumee put down that leads to the “Point” out on the eastern-reach of the Side Cut trail. The pax commented on the quality craftsmanship and the fiscal responsibility of Iso’s wife and the rest of the Maumee City Council. We covered the first 1.1 miles in 17 minutes, so we bounced back, crossed the bridge to Orleans Park and through the refuse/sanitation portion of the park and crossed back over at the intersection at the top of the road near the cemetery.
On our ruck we conversed about travel plans, the Detroit Lions, spring training, LDP, Nitrous’ upcoming vacation to the Virgin Islands, and some other random things.
We finished with:
COR
NOR
Six- Ten Pin
Announcements-introduction of the new LDP3
Prayer
Pax present were:
Huffy
Ten Pin
Party On
Nitrous
Claymore
Doubtfire (Q)
Backblast 1/30/24
5k season week 1 of 8: baseline
Establishing a basis for PAX to measure their improvement after the training season. We ran a 5k plus some for warm-up/cool-down, did a motivator, and some stretching.
PAX:
Eh
Chopstick
Van Gogh
Phat Thor
Guardian
Echo
Waldo
One Man Band
Van Wilder
Geppetto
Flynn Rider
Manchester
Whopper
Bourbon
Isosceles
Spaulding
Huckleberry
Gulliver
Coconut (Q)
Times, as recorded by the Hoipkemier timer:
Coconut- 21:08
OMB- 22:41
Chopstick- 22:52
Isosceles- 23:57
Bourbon- 24:45
Waldo- 24:54
Manchester- 25:00
Van Gogh- 25:13
Spaulding- 25:33
Eh-25:56
Echo-29:02
Gulliver- 29:20
Whopper- 29:57
Guardian- 31:55
Van Wilder- 34:22
Geppetto- 37:05
Flynn Rider- 41:08
Photon and Huckleberry didn’t get a chance to post a baseline time, due to early interruptions.
Homework: 1- Set a goal for improvement. after 8w of training, how much can you improve?
2- run one or two times, for 20-40 minutes at an easy pace…slow enough so you can go continuous.
3- articulate why you are participating in this 5k challenge. “if you know your why, you can handle almost any how”
COT–Gulliver 6.
Honor to lead, and a huge blessing to see so many guys step up to this challenge!
1/17
Wednesday at the Yard
The Yard
PAX:
Lyman
Mile High
Raven – Q
Casual ruck around the Yard. Recovery day, no PT, no coupons, great conversation and better company.
Ended in Cot & BoM.
As always, it was an honor to lead.
This BB originally posted in comment on 1/25.
Group parked in alternative location due to closed parking lot. Discussion revolved around cold weather preparations of layers and ‘standard’ expectations of work dedication.
PAX:
Deliverance
Fall Out Boy
Raven
Pinto – Q
Wrestling Season Beatdown at The Battlefield
Q: Doubtfire
Pax:
Vespa
Slider
Viper
Huckleberry
Wipers
Cinnamons
Fat Amy
Mercy
Crawdad
Runt
Doubtfire
Started with MS and FCP (Five Core Principles)
COR and divide into two teams.
The Thang:
There are three periods in wrestling. There are three primary positions in wrestling: Top, Bottom and Neutral. This information, and the fact we are right smack in the middle of the season, inspired this pax to develop a wrestling themed beatdown.
The big picture is this:
break the beatdown into three “periods” and in three locations of the Q’s choosing, and do three different exercises at each location emphasizing only one part of the body-“top”, “bottom” or “neutral” (core)-per location. And, because wrestling requires aerobic conditioning, there will always be running taking place by both teams.
Easy mosey to warm up.
SSH in cadence.
Abe Vagodas in cadence.
Arm circles in cadence.
Mosey to the first location for the “First Period”.
At each location, two pax per team must always be running while the rest of the pax are doing reps of a particular exercise and to a collective number agreed upon beforehand.
Location 1: Lilly Pad
Exercises: Clock Merkins, London Bridges, Burpees
Location 2: Dillards
Exercises: Box Jumps, Jump squats, Apollo Ono
Location 3: Breezeway near Red Robin
Exercises: Starfish Sit Ups, Plank Jack Shoulder Taps, American Hammers
As a side note: we had two pax who struggled to complete the run in a suitable time, so as an alternative, we permitted pax to do 10 burpees instead of the run-which was typically about a minute in length.
Mosey back to shovel flag.
COR
NOR
Six: The Nan’Tan Fat Amy
Announcements
Prayer requests
Second F at Briarfield
*** THIS IS THE CORRECT BB FOR 1/25/24***
Muddy Puddles
The Mudhole
1/25/24
PAX:
Pinto
Deliverance
Fallout Boi
Raven – Q
Rucked from the alternate parking lot, over the bridge and back.
Good times, great company and poor weather (just right for the Gloom).
An honor to lead.
Lets Run This Again @The Commons
01/30/2024 6:30pm
Pax: Ponzi(Q), Everest, Anchor, ChitChat
Mission and Core Principles
Warmup: Side Saddle Hops, Windmills, Arm circles
Merkens, Dips
Overhead Press, Arm Curls, Kettlebell Swings, Squats
Run the Tower Circle after five Weight exercises
Cooldown: ide Saddle Hops, Windmills, Arm circles
COT
Lonzo
ReLoad
Viper
Lyman
Weber
Van Wilder
Woodstock – Q
Cardio: sprint length (weather permitting) OR farmers carry to cone.
Upper: overhead claps (300)
Lower: lunges (1 is 1, 300)
Core: hillbilly walkers (1 is 1)
Groups of 2-3
30 seconds on, 10 off
Mt climbers (use block or curb) (4 rounds)
Skaters (4 rounds)
Air presses (4 rounds)
Just like Spartans, we are gonna battle until the last man.
Alternating block merkins.
Jungle boi squats
Curls
Flutter kicks
01/31/2024
Grant land
Did some stretching, then did count down count up, with burpees, merkins, big boys and some running
Q – Nitrous
Tarnished
Guardian
Binford
Full Pull
Photon
Carry-on at The Yard BB
Welcome
Mission
Principles
Pax
Raven
Mile High
Flo (Q)
Partner Timer carrying coupon up hill and back. Other partner performed exercises
Curls
American hammers
Rosalita’s
Rows
Yellow suns
Offset merkins
Narrow squats
Swings
COR
NOR
Six: Mile High
Prayer
AO: The Fortress
Workout: Black Ops Ruck
Pax:
Drip
Flo
Binford
Drip lead with help from Flo. We did the welcome, core principles and then got right to work.
3 3/4 laps around woodlands park. Total was 5k with average pace of 18:02 per mile. Every lap one PAX was carrying an added 35 lbs sand bag.
Finished with a NOR and COT
Echo-Q
Lonzo
Gulliver
Isosceles
Landslide
Weber
Chubbs
Warm up
7 count motivator, situation squats, old man windmill
20 decline merkins
20 starfish 2×1
20 big boys
10 burpees
Run a lap, add a lap each set, 4 sets
70 curls
February is black history month and 70 is most accurate account of the amount of slaves Harriet Tubman helped to freedom using the Underground Railroad.
Also heart awareness month and the 4 sets were to represent the four chambers of the heart!
Pearson Ruck
Pax:
Armstrong (Q)
Deliverance
Fallout Boy
Pinto
Raven
Over the bridge and around the cabin…and back. A beautiful morning in the swamp.
Backblast: February 1st, 2024
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Photon – Q
Binford
Crawdad
Geppetto
Guardian
Hannibal
Mile High
Spaulding
Workout: 8-Bit Boogaloo
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: In cadence
Turnip (Potato) Pickers – 8
Sun Gods (Arm Circles) (4 is 1) – 8 and flapjack
The “Thang”:
8-Bit Ladder.
8 Rounds with a new exercise being added each round. First exercise was 8-bits (reps) and each new exercise added had its bit count increased by 8. Last round contained 8 exercises with bit counts from 8 to 64. PAX ran up and down half of the ramp in between rounds. For the first 8 songs played, PAX needed to guess the NES game that the song originated from using only the exercise names as hints. Penalty was 8 reps of everyone’s favorite 8-bit exercise; the Absolution. All exercises were 1-is-1.
Round 1: 8 – Dr. Ws
Round 2: 16 Surfer Get-ups + all Round 1 Exercises
Round 3: 24 Box Jumps + all Round 2 Exercises
Round 4: 32 Blades of Steels + all Round 3 Exercises
Round 5: 40 The Sketches + all Round 4 Exercises
Round 6: 48 Cheerleaders + all Round 5 Exercises
Round 7: 56 Super Duper Coolers + all Round 6 Exercises
Round 8: 64 Fairy Jacks + all Round 7 Exercises
Dr. Ws were omitted after round 2 due to time and all other exercises had their rep counts reduced by 8. Further, after about round 4 all exercises were reduced to rep-counts of 8 and we still didn’t even finish round 7. 1 set of absolutions was performed at the start of song #8.
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Binford
Ball of Man
Spreadsheets from the Gloom: 34F and dry. The wall blocked the light wind. This BD was the definition of good idea, poor execution. Too many new exercises to not be done in cadence. In future will start each round in cadence with new exercise and plank for/pickup the 6 at round’s end. Rep counts were also way too high given the rep duration for several of the exercises. Keeping the rep count to 8 for each exercise and simply adding a new exercise every round would probably suffice.
A variety of 8-bit tunes from the NES were played and the complexity of the tunes ramped up with the intensity of the workout. Every exercise of the BD acted as a clue to the name of the NES game that corresponded to each song played. Given the age range of the Black Swamp PAX, I expected more knowledge of the titles. Fortunately Spaulding’s memory was able to save the PAX from about 256 collective absolutions. Truncated playlist with exercise reference for those interested:
Super Mario Bros. 1 “Theme and Overworld” – Box Jumps
The Legend of Zelda “Overworld” – Fairy Jacks
Super Mario Bros. 2 “Overworld” – Turnip Pickers
Megaman 2 “Metal Man Theme” – Blades of Steel
Super Mario Bros. 3 “Overworld” – Box Jumps
Megaman 3 “Snake Man Theme” – Dr. Ws
Tecmo Super Bowl “Opening Theme” – Cheerleaders
Treasure Master “Title Theme” – Super Duper Coolers
Pictionary “Title Theme” – The Sketch
Silver Surfer “Title Theme” – Surfer Get-ups
Solstice “Title Theme” – Sun Gods
It was a pleasure to lead. Apologies by the poor execution and for those who despise 8-bit chip-tunes.
Mercy (q)
Lonzo
Woodstock
Lyman
Viper
Weber
We practiced for the test that is coming up end of winter challenge. We first did test on January 3 with Woodstock.
The test:
Fitness Test rnd 1:
AMRAP 3 minutes: SSH
~1 mile run (time)
3 mins hr merkins amrap (you can rest)
3 mins bbsu AMRAP (use block to hold feet)
Total time.for.100 curls
Max thrusters unbroken
3 minutes burpee AMRAP
Plank hold as long as possible
We did these exercises with a Tabata timer. 50 seconds. 10 seconds rest. Run in between rounds.
Then we did 25 reps of each exercise on the line and ran between each rep.
Cot
Mercy (q)
Lonzo
Woodstock
Lyman
Viper
Weber
We practiced for the test that is coming up end of winter challenge. We first did test on January 3 with Woodstock.
The test:
Fitness Test rnd 1:
AMRAP 3 minutes: SSH
~1 mile run (time)
3 mins hr merkins amrap (you can rest)
3 mins bbsu AMRAP (use block to hold feet)
Total time.for.100 curls
Max thrusters unbroken
3 minutes burpee AMRAP
Plank hold as long as possible
We did these exercises with a Tabata timer. 50 seconds. 10 seconds rest. Run in between rounds.
Mercy (q)
Lonzo
Woodstock
Lyman
Viper
Weber
Then we did 25 reps of each exercise on the line and ran between each rep.
Cot
Welcome
F3 Mission & Core Principles
PAX:
Echo
Isosceles
Mercy
Rudy
Guardian
Lonzo
Huckleberry
Cinnamons
ReLoad
Viper
Irish Hoss
Goldwing
Vespa
Doubtfire
Norm
Fat Amy
Callahan
Lyman (QIC)
Notes: 38 degrees. Relatively dry for a change.
Warmup: 10 Side-Straddle Hops, 10 Windmills,
The Thang: It’s Groundhog Day . . Again.
Decided to workout in the grass right in front of the Library. Asked the PAX if all had seen the classic film “Groundhog Day,” which all had seen. Presented a list of 10 exercises, spelling out “Bill Murray.”
5 Burpees
10 Imperial Walkers 1:1
15 Lunges 1:1
20 Little baby crunches
25 Merkins
30 sqUats
35 Rosalitas (hello dolly with legs up)
40 Randys (flap arms about 1ft up/down)
45 Apolo Ohnos (speed skaters) 1:1
50 big boY sit-ups
The goal was to complete these in 3:10, which just happens to be the length of “I Got You Babe,” by Sonny and Cher. This was the obnoxious song with Phil woke up to every morning in the film. We completed one round, keeping track of where we stopp ed. Most got to around the 8th-9th exercise. We then did 15 SSH. 10 count rest.
We reset the timer with the goal to better the total from the first time. Surprisingly, the same song came up again! I believe everyone bettered their score between rounds. We did a total of 5 rounds with the I Got You Babe timer, with SSH and planking in between. As a group, we cycled through the humor of Rounds 1-2, anger of Round 3, depression of Round 4, then the resignation of Round 5. I know Cinnamons and Mercy got all the way thru the exercises. Maybe Lonzo as well? I forget. Good mumblechatter all around. It was a fun and exhausting challenge to try and top our individual totals each round. At the end, we did 43 merkins around the circle to celebrate Norm’s birthday.
Countorama (18)
Name-o-rama
Lonzo was the Six
Announcements
Ended in Prayer
Good times with a big crowd! Happy birthday to Norm, and thanks for bringing coffee and donuts. Honored to lead today!
Lyman
Backblast 2/2
Pax: Dora, Southie, Colson and Brogan (Q)
Warmup: stretches and Don Quixotes
Beatdown: Ran a 5K
Ended with COT
Leadership Ruck: Extreme Ownership
Introduction
Mission: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
• Are free of charge.
• Are open to all men.
• Are held outdoors, rain or shine, heat or cold.
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
• End with a Circle of Trust
The Ruck
Rucked down Sixth Street to Cherry Street discussing Extreme Ownership.
1. Discuss a time when a team or group you were a part of failed.
2. Who’s fault was it? What could be done to fix the problem or avoid it in the future?
3. Now take ownership of the issue. We as leaders must take ownership of our teams in order to fix the problem. How could we as a leader not only fix the problem but engage the rest of our team in the solution.
4. What other aspects of our lives can we take ownership in and seize the opportunity to make something better? “Good!”- Jocko Wilink
PAX
Flo
Geppetto
Guardian
Isosceles (Run)
Coconut (Run)
Bourbon (Run)
Photon (Run)
Tarnished
Van Gogh
Deliverance
Raven
Van Wilder (Q)
COR
NOR
Six: Bourbon
Prayer
QIC -Stark
Pax –
Coconut
Footloose
Irish Hoss
Reload
Astro
Manchester
Viper
Full pull
GMO
Waldo
Poo Bear
Huckleberry
Flo
The Thang
21s with a twist
Perform 21s but stop in middle and perform 11 reps every time.
Round 1
Jungle Boys and Monkey Humpers with curls in middle
Round 2
Block Press and Merkins with SSH in middle
Ended with a little rotating ab cadence.
COR NOR
Always an Honor
Always my Pleasure
~Stark
2/4/24 0600-0645
“Pump it up”
Pax:
Guardian – Q
Tarnished
Crawdad
Geppetto
Photon
Binford
Lonzo
Warmed up with some SSH and windmills then took a little mosey with our blocks to the bottom of the hill. We did different block work exercises (some cadence/some oyo). There was an attempt to teach boxing combos in an effort to pay tribute to Carl Weathers. However, that’ll be another day. We payed tribute by listening to the Rocky IV soundtrack and doing some hard things.
COR
NOR
6 – Tarnished (dude has really stepped up his leadership)
Announcements
Prayer
y
The Murph at the Gauntlet
PAX (11)
Huffy Q
Phat Thor
Guardian
Bourbon
Casper
Stark
Geppetto
Mile High
VanGogh
Mercy
Footloose
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Beatdown:
1 Mile Run
100 Pull-Ups
200 Merkins
300 Squats
1 Mile Run
We ended in the COT. VanGogh was the 6. Great story today!! We ended in announcements and Prayer. As always, it is a Blessing and an Honor to lead the fine men of F3!!!!!
Backblast: February 5th, 2024
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Chubbs
Coconut
Meatloaf
Rudy
Van Wilder
Weber
Woodstock
Workout: Flew the Coop(er)
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: In cadence
SSH (2 is 1) – 36
Windmills (2 is 1) – 11
Chainbreakers – 11
The “Thang”:
The D.B. Cooper – A “hijacked” hybrid of The Cooper and The Sheldon Cooper.
PAX run one 400m lap around track followed by: 10 man-makers (Blockees)s, 10 Squat Thrusters, and 10 WWIII Situps. PAX run one 400m lap around track. Then 9,9, 9 of same. Repeato down to 1 of each rep.
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Woodstock
Ball of Man
Spreadsheets from the Gloom: 28F and dry. This BD seems very balanced in terms of difficulty. While no PAX completed it in its entirety, Coconut did get down to the last lap, suggesting it is achievable in the future, especially after a truncated warm-up.
The playlist documented a chicken’s journey as he attempted to fly the confines of his coop. I have to assume that it mirrors what D.B. Cooper pondered on that fateful day back in 1971.
“Fly Away” – Lenny Kravitz
“Learning to Fly” – Tom Petty and the Heartbreakers
“Learn to Fly” – Foo Fighters
“Given to Fly” –Pearl Jam
“Fly Like an Eagle” – Steve Miller Band
“Birds of a Feather” – Phish
“Free Bird” – Lynyrd Skynyrd
It was a pleasure to lead.
Come Get Your Kicks…
2/5/24
The Nest
PAX:
Deliverance
Pinto
Fallout Boy
Armstrong
Raven – QiC
Intro
5 Principles
Disclaimer
Warmup – SSH & Windmills
The Thang:
We ran around the school building and stopped at every 3rd entrance to do work, Route 66.
The work was 3 exercises, each exercise was 22 reps (22×3=66).
-Freddy Mercurys
-Monkey Humpers
-Superman Yellow Suns
Completed 3 laps around the building and many reps.
A fun morning, got the heart rate up, got better & punched the day in the face!
As always it was a pleasure and honor to lead.
Raven. 🐦⬛
400
Intro
Mission
5 Core Principles
Countarama
Warmup
Forward arm circles IC 10
Backward arm circles IC 10
Chainbreaker IC 10
Abe Vigoda IC 10
Motivators IC 7 count
The thang:
DORA style with partner. 1 does work, other runs 400 feet.
150 Squats
100 BBSU
75 HRM
50 Lt Dans
25 Burpees
Run 400 yards together
150 Air presses
100 BBSU
75 HRM
50 Lunges
25 Burpees
Countarama
Nameorama
6 – Astro
Announcements
Ended in prayer
Q- Re-Load
Pax
GMO
Pooh Bear
Astro
Fat Amy
Vespa
Viper
Waldo
Huckleberry
Full Pull
Norm
Organic
Ruck On Backblast
Huffy
Landslide
Ten pin
Party On-Q
5:30am Murph
PAX:
Fat Amy (Q)
Mercy
Viper
Norm
Huckleberry
Lonzo
Casper
Footloose
Rudy
Full Pull
Meatloaf
Vespa
We completed the Murph:
Ran 1 mile (2 laps around the path)
Completed most of the reps (using a 65 second timer to do 5 pull ups, 10 merkins, 20 squats)
Ran 1 more mile
COT: Huck was the 6 – thanks for being our Huckleberry!
5:00am Murph (#1)
PAX:
Fat Amy (Q)
Mercy
Viper
We got up early to get a pre-Murph in before the regularly scheduled Murph. Double Murph, vested, is no joke!
The Core BB
Welcome
Mission
Principles
Pax
Raven
Flo (Q)
Warmup
Core exercises based on 45sec exercise 15sec rest timer with a few moseys throughout.
COR
NOR
Prayers
Echo-Q
Crawdad
Callahan
Guardian
Hannibal
Photon
Dr. Evil-DR TEXAS
1,964 reps, the year Beatles came to America
200 imperial walkers
200 shoulder taps
200 flutter kicks
100 side straddle hops
100 side squats
100 American hammers
100 lunges
100 starfish
100 step ups
100 crunches
100 squats
50 arm circles
50 reverse arm circles
100 dips
100 mountain climbers
100 hello dolly’s
100 monkey humpers
64 burpees
No one finished the Beatles beatdown
COT
Black Ops Ruck:
In preparation for the Omega Ruck in May, we went out for a 5k. The goal was a sub 19 min mile with the addition of additional weight (ruck+extra).
Pax:
Drip
An epic beat down at the historic Field of Dreams. Maumee style!
Mile high the Q
Land slide
Lonzo
Woodstock
Rudy
Van Wylder
Viper
Webber the 6
2/8/24
AO: Wakanda
Workout: ManMakers
PAX:
Phat Thor
Chubbs
Van Wilder
Mercy
Woodstock
Landslide
Webber
Mission, Principles and Disclaimer given
Warm Up:
SSH, Chainbreakers, Windmills, mosey around the loop
Work: Breakdown of the Man Maker
6 cones are setup
Cone 1: 10 man makers. Travel to cone 1, do the work, then move back and repeat 10 manmakers. Then move to cone 2 and repeat
Cone 2 10 yards
Cone 3: 15 yards
Cone 4: 20 yards
Cone 5: 25 yards
Cone 6: 30 yards
Types of traveling(your choice! Once you complete one you cannot repeat):
Murder Bunnies
Lunge Walk
Front Raise
Suitcase carry
Rifle Carry
Work at each cone(your choice! Once you complete one you cannot repeat): You also choose the reps(10, 20, 30, 40, 50) Same as the others, once you use one, you cannot repeat.
Squat
Thrust
Squat Thrust
Merkins
Groiners
100 Curls together as a group at the end.
Ended with the normal announcements and prayer.
Backblast: February 8th, 2024
AO: The Armory – Waterville Library – Waterville, OH
PAX:
Photon – Q
Cybertruck
Fat Amy
Irish Hoss
Manchester
Pooh Bear
Re-Load
Rudy
Snake Eyes
Waldo
Workout: Japaneasy Squeezy
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: In cadence
SSH (2 is 1) – 48
Windmills (2 is 1) – 10
The “Thang”:
This beatdown was designed to be performed within the confines of a Japanese hotel room (as I will be traveling for work shortly) and each PAX performed the entire BD within 1/3rd of a standard parking space. I originally planned on creating a version of 11s within that minimal space, but decided that a Tabata workout was more appropriate given that the method was created by a Japanese doctor.
Tabata consisted of 7 sets with each set containing 8 rounds of a single exercise at a 20s exercise, 10s rest cadence. There was a 1 minute rest period between exercises, though many PAX used that as an opportunity for more SSH.
Set 1: Speed Skaters (included only because Dr. Tabata’s initial study centered around Olympic speedskaters)
Set 2: Jumping Spiders (Downgraded to normal merkins after about one round other than Manchester, who kept doing them well into the latter rounds.)
Set 3: American Hammers
Set 4: Burpees
Set 5: BBSUs
Set 6: Makhtar N’diayes
Set 7: Sumo Squats
Ended with:
Count-O-Rama: 10
Name-O-Rama
The Six – Re-Load
Ball of Man
Spreadsheets from the Gloom: 38F and dry, couldn’t ask for better weather in the middle of February. As for the BD itself, Jumping Spiders were a bad choice. While explosive push-ups sounds good in theory, especially for a higher intensity Tabata-style workout, they were completely exhausting and unsustainable. I’m actually not sure how Manchester was able to continue to do them into the later rounds of the set. Today’s Respsect was certainly earned! Aside from the jumping spiders, which could be replaced with a more sustainable type of merkin, the other exercises seemed to fit well in terms of difficulty. Speed skaters were maybe a bit easy, but were necessary due to their role in the theme of the BD. BBSUs could possibly be swapped for something a tad more difficult such as v-ups. Despite my general distaste for resting, this Tabata was a pretty solid challenge.
The playlist was my best attempt at going along with the BD theme of being space constrained in a Japanese hotel room.
“Space Jam” – Quad City DJ’s
“All the Small Things” – Blink-182
“Tighter & Tighter” – Soundgarden
“Under Pressure” –Queen & David Bowie
“Mini” – Corduroy
“Soul to Squeeze” – Red Hot Chili Peppers
“Enough Space” – Foo Fighters
“Squeeze Box” – The Who
It was a pleasure to lead and good to get back out to the Armory to see the Waterville PAX. Without the added push from the Fall Challenge, there has been less inter-mixing of regions over the past two months.
Backblast for 5k season wk 2 at Grantland
PAX:
Flynn Rider
Sven
Flo
Gulliver
Isosceles
Tarnished
Echo
Oil Change
One Man Band
Guardian
Hannibal
Mile High
Manchester
Chopstick
Waldo
Van Wilder
Photon
Eh
Coconut (Q)
THANG: Warm up with a motivator.
Introduced 3 concepts for aerobic base training:
1) Conversation pace–running with a partner of similar ability at a pace that lets you hold a conversation, albeit a winded one.
2) Heart rate zones–% bands of individual’s max heart rate that associate with different levels of effort (Cardio zone, Max effort zone etc.) for most people, they will hit the right target heart rate zone for aerobic base training if they hold conversation pace.
3) Running for time rather than miles–35-40 minutes of cardio training a 3-4 times/week WILL make a person a better runner (unless they’re doing more than that already). And whether that’d 3.5 or 5.5 miles makes much less diference.
Ran for 35-40 minutes at conversation pace
Discussion after the run while stretching of a challenge to the PAX for these Cardio runs: don’t stop running. Barring injury, the insistence to not-stop-running is the beginning of mental guardrails that will help a person push to their best performances when it’s hard. like, in a race.
OMB with the LDP lesson for the week.
COT–Gulliver 6
2/8/24 0530-0615
Birthday Beatdown
40 trips around the sun ended with a mere 18 trips 😂
Pax:
Guardian – Q
Madden
Huckleberry
Tarnished
Isosceles
Callahan
Hannibal
Meatloaf
Geppetto
Flo
Casper
Lonzo
Full Pull
Echo
Coconut
Mike High
1984 (1+9+8+4 = 22). Today I’m 40. 22 exercises/40 reps each then do a lap around the “Sun” (Hannibal’s spotlight) and erase a candle from the cake on the whiteboard.
COR
NOR
6- Huckleberry (always a solid 6)
Announcements
Prayer
Workout included:
Warmup:
– 24 side straddle hops
– Mosey to east-roundabout and back.
Workout:
– 25 Merkens
– 10 Burpees
Mosey around island
– 60 shoulder tap plank (2 is one)
– 50 flutter kicks. (2 is one)
Mosey around island
-30 squats with block
– 30 Ld. Dans
Mosey around island
– 60 American hammers (2 is one)
– 60 LBC’s
Mosey around island.
– 60 high knees.
Mosey around island.
– 100 calf raise holding block.
– 60 count plank.
– 12 merkens.
Present :
Ponzi
Anchor
Bonds
Lonzo
Everest
Huckleberry
BACKBLAST
Dora, Southie, Colson, BobRoss
Crazy 88s
Round 1: Burpees & Sprinting
Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)
Round 2: Squrls & Coupon Carries
Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)
*Squrls = Squat while curling coupon up to chest.
Round 3: Overhead Presses & Rifle Carries
Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.
Round 4: X-Factors, Bear Crawl & Crawl Bear
Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.
**X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.
5 February 2024 Backblast:
One-mile warmup run
Exercise 1:Burpees x 6 on each line
Exercise 2: Don Quixotes x 6 on each side
Exercise 3:Mountain Climbers x 6 on each line
Exercise 4:Merkins (Pushups) x 6
Exercise 5:Alternating Shoulder Taps x 6
Exercise 6:Flutter Kicks x 6
Merkins– Max Out to Drowning Pool song, Bodies. Do a merkin to every count or every time the song says “let the bodies hit the floor.”
Pearson Ruck
Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto
Raven
Field tested material from Saturday’s leadership ruck on Concentrica. Lively conversation ensued, so much so that we ended up getting back late.
Warm up:
Windmills
Imperial Walkers
Squativators
Mosey to base of sledding hill.
The Thang:
Round 1
15x Navy Seal Burpees (NSB) 20x Big Boy Sit-ups (BBS) 30x Pickle Pounders (PP)
Bear Crawls to base of hill, Run up hill
Hold Plank or AG waiting for PAX
30 sec rest, walk down
Round 2: 30x Side Straddle Hops (SSH) 30x Flutter Kicks (FK) 2 is 1 30x Merkins
Crab Walks to base of hill, Run up hill
Hold plank or AG waiting for PAX
30 sec rest, walk down
Round 3: 30x Bonnie Blairs 50x Little baby crunches 100x Air Presses Bunny Hops to base of hill, Run up hill
Take Rabbit Hole down
Indian Run Back to HQ
Circle up, 75 count circle merkin
COT Count-O-Rama Name-O-Rama 6- GMO Announcements Prayer Intenions End Prayer
PAX:
Buttercup
Irish Hoss
Full Pull
Vespa
Lonzo
GMO
Pooh Bear
Fat Amy
Norm
Re-load
Chit Chat
Huckleberry
Turbine
Goldwing
Rudy
Astro (Q)
The Thang:
Rucked pre-BD (4:45-5:30am) from the Whitehouse Library (Rabbit Hole) to Stiles Rd, then back and around the quarry. Started to smell something, shined the headlamps over to see a ginormous skunk in the background! Avoided contact and kept on rucking. Fantastic weather at 45F. Always fun talks with these two.
COT Count-O-Rama Name-O-Rama
PAX:
Full Pull
Lonzo
Astro (Q)
2/10/24
AO: The Fortress
Pax:
Phat Thor-Q
Deliverance
Raven
Geppetto
Flo
Slag(FNG)
Van Wilder
Photon
Meatloaf
Tarnished
Normal entrance and Warmups:
5 core principles, mission, SSH, chain breakers, windmills, mosey
The Thang:
Pax is split into 2 teams.
1 person is pushing/pulling the sled around the outside of the parking lot.
The other teammates are doing work in the middle of the parking lot. To switch out on sled the pax in the middle have to complete a set number of reps of an exercise each time.
R1: 40 burpees
R2: 40 BBS
R3: 40 Hand Release Merkins
R4: 40 Jungle Bois
R5: 100 American Hammers
We added weight each round and changed how you pull/push it. The team who was the farthest on the sled after each person had a turn won the round.
At the end, we experimented with 1 person on the sled and 3 guys pulling it…it definitely worked.
Cot and the 6: Photon
Leadership Ruck – Concentrica
Pax:
Deliverance (Q)
Photon
Flo
Oil Change
Valiant
Van Wilder
Tarnished
Gepetto
Raven
FNG Ty Cook, who was given the F3 name of Slag
Leadership Ruck on the concept of Concentrica. Excellent discussion, so much so that I didn’t get to all my questions. Here are my complete notes:
Concentrica
Today we are looking at our 2nd F of Fellowship
The world uses the image of a scale, that we must have a “work-life balance”
F3 proposes an Archery Target to represent our relationships (Pax Guess…)
● The ‘M – marriage or wife’ is the center
● ‘Children’ are the next ring, followed by the…
● ‘Shield Lock’
● ‘Whetstone’ (mentor/mentee)
● ‘Mammon’ (work)
Question 1: What does the F3 model of the Concentrica look like? What would your model of the Concentrica look like?
“On his back the HIM carries a quiver of arrows that represent the finite time and energy he has been given in his life…he has no idea how many arrows he has been provided, so he shoots each as if it were his last, aiming at the center of his Concentrica in order to have the most IMPACT and avoid committing relationship malpractice.” Q 1.5
Question 2: Are you hitting the center of your Target? Where are most of your time and energy arrows landing?
“At the bullseye of the Q’s Concentrica is his M, his relationship with his wife, the one upon which all of his other relationships are founded. The M is the HIM’s transformative relationship because through it he becomes something new–legally, practically and spiritually. Before marriage, a man is an “I”, but afterwards he is part of an “Us”. The HIM aims most of his arrows at the M because if that fails, the rest of his relationships will fail as well.” Q 1.5
Question 3: Is this true? Does a failed marriage cause the failure of all other Concentrica relationships?
Accelerating the M requires both skill and love (key points)
1) Maintenance = Deceleration. You are either Accelerating or Decelerating.
“If you think you are maintaining, you are actually Decelerating because there is no Status Quo . That is the myth of the plateau. Thus, the HIM never thinks of maintaining his marriage. He always focuses on Accelerating it.” Q 1.5
Question 4: Is your marriage Accelerating or Decelerating? How so?
2) There is no 50 Yard Line. “Halfway is not good enough when it comes to the M. It is not a football game where husband and wife meet at the fifty yard line for the coin flip. The HIM must drive the ball the full length of the field and stay in his wife’s red zone, regardless of whether she even breaks the huddle.” Q 1.5
Question 5: Are there areas where you have to take it the full length? Where your wife takes over?
3) Your Wife is not your Best Friend. “She is made for a much higher purpose. There is a pedestal in the life of the HIM that is set out for his wife and there is no room on it for his best buddy (that relationship is actually two more rings out on
the HIM’s Concentrica)” Q 1.5
Question 6: Is your Wife your Best Friend?
4) Joy trumps Happiness. “Happiness is a transitory positive feeling governed by mere external circumstance. Happiness is a full belly–it goes away when you get hungry again. In contrast, Joy is not so ephemeral. It is a permanent state of hopeful satisfaction that is unaffected by external happenstance…It requires a long view, well past the toils and triumphs of any given day. The HIM is a Joyful man under any and all circumstances because his vision is cast at a point well beyond the day before him. His focus is on the end and beyond.” Q 1.5
Question 7: How do you foster Joy (permanent, hopeful, satisfaction in your
Marriage?
Ruck & Run 2/10/24
PAX:
Fat Amy (Q)
Cinnamons
Norm
Viper
Mercy
Reload
Claymore
T1000
Footloose
Runt
Echo
Lonzo
Isosoles
Cybertruck
Lyman
Gulliver
Casper
Rucked 3 miles: to the river and back loop
Runners put in 5 miles or just shy of that…
Pre run the pump station(not for winter challenge points)
Phat Thor
Lonzo
Guardián
Tarnished
2/11/24
AO: The Pump Station
Workout: Space Invaders
PAX:
Phat Thor
Lonzo
Tarnished
Flo
Guardian
Mission, Principles and Disclaimer given
Warm Up:
SSH, Windmills, Chainbreakers, 100 curls, mosey to the wall and back
The Work:
There are 50 cones setup in 5 lanes. Each lane has a different exercise and rep count.
Pax has to run to a cone and do the work and then flip the cone over. Then run back to the starting red cone.
Every 45 seconds a whistle will blow and the red cone moves up one level. The team has to keep knocking cones down and stay ahead of the red cone or they die.
We played 3 rounds of this each getting faster and faster. And beat it each time
Round 1: 45 sec intervals
Lane 1: 30 American hammers(2×1)
Lane 2: 20 Jungle Bois
Lane 3: 10 burpees
Lane 4: 20 BBS
Lane 5: 30 Bear Squats
Round 2: 40 sec intervals
Lane 1: 30 flutter kicks(2×1)
Lane 2: 20 Imperial Walkers (2×1)
Lane 3: 10 Absolutions
Lane 4: 20 Bonnie blairs(2×1)
Lane 5: 30 SSH
Round 3: 30 sec intervals
Lane 1: 30 Freddy Mercs (2×1)
Lane 2: 20 No Cheat Merkins
Lane 3: 10 Peter Parker Burpees
Lane 4: 20 Squat Jumps
Lane 5: 30 Hello Dollys
COT:
Announcements: check mumblechatter
Intentions
Prayer
One Year Wiser
Battlefield 2/10/24 – 41st birthday beatdown!
PAX:
Fat Amy (Q)
Reload
Stark
Irish Hoss
Huckleberry
Thai Guy
Echo
Norm
Isosceles
Footloose
Cinnamons
Coconut
Claymore
Mercy
Casper
Fubar (FNG – EH’d by Lonzo)
Lonzo
Runt
Viper
F3 – Fitness, Fellowship, Faith
Mission & 5 Core Principles
Things I have learned this last year:
1. Need to do more warm-up and stretching
Abe Bogota / Imperial Walker / Runner Stretch
Arm Exercises: Arm circles forward, backward, seal claps
30 SSH in cadence
Run to C5 & back
5 ct squativator
2. I Love competitions – involving racing and blocks…
Break into 3 teams of 6
Round 1:
41 Block curls + 41 OH block press
Sprint to cone & Back
Repeato
Go HAM for 5 min – 1 point for each set completed.
Winning team gets a point.
Round 2:
Murder Bunny out, 41 Merkins, Rifle Carry back
Repeato – 1 point for each set complete
Did rounds 1 &2 two times.
Team 3 won – so as a reward they got the heaviest punching bag to handicap them for the final relay races.
3. Team Relay Race
Same 3 teams – Used 120 lb lunching bag, 120 lb sand bag, 100lb punching bag. 2 man carry out and back, First team to get 3 trips wins.
COT
6
Announcements
Prayer
Super Bowl After-Party
F3 Men: Dora, Southie, & Colson (Q)
Pre-Thang:
200 meter run and 26 burpees
The Thang:
13 thrusters
13 merkins
13 box jumps
13 kettle bell swing w/coupon
** repeat all exercises **
Complete 5-6 rounds then end with 1-mile run
End: COT
Nice morning for a shoulder work out.
The 2 LB. Beat down returned for another appearance.
Mile High the Q.
One man band
Van Wylder
Webber
Chubbs
lyman
Isosceles the 6.
Date: 02/12/2024
Time: 5:30 – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Super Bowl Hangover?
Q: Tarnished
Pax: 8 Total
Geppetto
Bourbon
Huckleberry
Guardian
Photon
Whopper
Irish Hoss
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Warmup: SSH, Chain Breakers, Windmills
Thang:
Homage to my first F3 workout (thank you PT) a year ago. F3 version of tag. Did work in the parking lot by the sledding hill and tried to catch the Pax in front of you running the 1/4 mile loop. Background music compliments of the SB halftime entertainment.
10 – Burpees
20 – Bonnie Blairs
30 – Big Boy Sit-ups
40 – Merkins
50 – Flutterkicks (2×1)
40 – Monkey Humpers
30 – American Hammers (2×1)
20 – Jump Squats
10 – Absolutions
Thank you Pax for charging hard this morning and joining me to shed the excess Super Bowl calories.
COT
Count-O-Rama
Name-O-Rama
6: Whopper
Announcements
Prayer
2/13/24
PAX:
Footloose – Q
Astro
Rudy
Huckleberry
Lyman
Mercy
Viper
Lonzo
Norm
Woodstock
We did the Murph…. most of it at least.
Lonzo
Astro
Carmen SanDiego
Doubtfire
Rudy
Norm
Party On
Sven
Mercy
Echo
Runt
Footloose
Waldo
Cinnamons
Viper
Cyber Truck (FNG)
Woodstock (Q)
Ruckers rucked, ranners runned.
Ruck – LDP3 Edition – Another Huffy Addition
PAX (4):
Huffy (Q)
Ten Pin
Geppetto
Chit Chat
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Ruck
We rucked across the river and eventually made our way to the River Walk and back. We discussed LDP3 topic Disruption. Awesome discussion Gents!!
We closed in the COT. Geppetto was the 6. He talked about how Colonel disrupted Geppetto’s life in a most positive way when he relentlessly EHed Geppetto. I took advantage and brought it back to our LDP3 Lesson. We ended in announcement and Prayer to God, the Ultimate Disrupter!!
F3
Chips
The Commons
2/13/2024
PAX:
Everest
Ponzi
Anchor
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
Run Around Fire Pit Island
THANG:
Block/Weight Needed.
PAX selects a numbered/colored poker chip that determines the WHAT:
#1 (BLUE): Lunges with Block/Weight
#2 (RED): Curls with Block/Weight
#3 (WHITE): Merkins
#4 (SILVER): Bent Over Rows with Block/Weight
#5 (GOLD): Run
The die is rolled to determine the number of REPS (die multiple by 10) with the
exception of GOLD (#5): Run.
There are 5 poker chips of each color/number.
After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Everest
Welcome
F3 Mission
Core Principles & Disclaimer
PAX:
Viper
Footloose
Woodstock
Rudy
Weber
Lyman (QIC)
Notes: 30 degrees. Relatively dry.
Warmup: 31 Side-Straddle Hops, 10 Chainbreakers, 10 Potato Pickers
The Thang:
One guy at home plate did Imperial Walkers (pitcher) and Burpees (batter). The other guys did Diamond Merkins at first base, Jump Squats at second, and LBCs at third. If the runners got all the way around before the batter/pitcher finished his reps, they got a run. Each “inning” was one round through everyone doing the batter/pitcher reps. The first couple of innings were scoreless because the pitcher/batter reps were too low, so we adjusted them a little with each inning. Individual runs ranged from 3 to 7 or 8.
1st Inning:
3 Burpees, 3 Imperial Walkers 2:1
10 reps on bases
2nd Inning:
6 Burpees, 6 Imperial Walkers 2:1
8 reps on bases
3rd Inning:
8 Burpees, 8 Imperial Walkers 2:1
8 reps on bases
4th Inning:
10 Burpees, 10 Imperial Walkers 2:1
6 reps on bases
Countorama (6)
Name-o-rama
Weber was the Six
Announcements
Ended in Prayer.
Thanks to the PAX for being guinea pigs as I tweaked the totals to make each inning a little more competitive. It was fun, making the time fly by. Lots of cardio!
Lyman
Backblast for 5k season week 3 @ grantland 2/13/24
PAX:
Tarnished
Spaulding
Phat Thor
Gulliver
Van Gogh
One Man Band
Oil Change
Mile High
Irish Hoss
Guardian
Hannibal
Chopstick
Photon
Echo
Van Wilder
Isosceles
Flo
Binford
Flynn Rider
Coconut (Q)
Intro: Mission and core principles
Warm-o-rama: SSH in cadence–accelerating from slow to fast
High Knees in cadence with metronome.
THANG:
Lap 1 Mosey the 1k loop around the park with the 160 metronome going (not everyone could hear it. Just a continuation of warm-o-rama).
Lap 2 Discussion of Cadence/Turnover = Steps/minute. Had the pax count steps and ran a timer for ~1/2 lap around the park, then did a sample calculation of steps/minute. Discussed efficiency benefit of increased turnover with shorter strides. Practiced for 2nd 1/2 lap.
Lap 3 Discussion of breathing in rhythm with turnover. 4-in 4-out or 3-in 3-out. if you’re going 2-in 2-out, you’re probably trying to go too fast. if you want to breathe more, double down on shorter, quicker steps! practiced on a 3rd lap of the park
Lap 4 first piece of mechanical efficiency–arm carriage. if you get your arm-swing right (i.e. straight forward and back, while maintaining 90° angle elbows vs. across the body and held way too high), it will help to open up your chest for better breathing and concentrate more of your motion forwards rather than side-to-side or twist.
Ended with discussion of how you get stride length back after shortening stride for turnover. Squativator with twinkletoes (from 6)
Stretching while OMB led the LDP3 session.
COT Hannibal 6.
I’m totally humbled and honored that so many guys have shown themselves faithful and interested to accept instruction in running from me.
Love was in the air down by the river.
4 HIMS got better this 14 February.
Mile High the Q
Raven the 6
Van Gogh
Flo
It was an honor to lead.
Valentine’s Day 0530-0615
Pax:
Guardian – Q
Photon
Bourbon
Stark
Coconut
Binford
Casper
Huckleberry
Geppetto
Phat Thor
Lonzo
Echo
Irish Hoss
Isosceles
Full Pull
We had a Valentine’s Day beatdown. Split into two teams each with a box of valentines with exercises and rep counts. A member of each team grabbed a valentine from their box and ran it out to a lit up heart of cones and placed it in their team bucket. Each valentine in the bucket resulted in moving the bucket one space around the heart in the attempt to finish all 16 exercises and move each respective bucket 16 spaces around the heart. The final minutes were spent on a mosey around the path.
COR
NOR
6- Photon
Announcements
Prayer
Changing of the Guard. Photon takes over as Site Q for Grantland after his meaningful 6. He’s been influential for the growth of
F3 Blackswamp and I’m excited for his continued growth!
2/15/24
AO: The Wall
Workout: Mario Kart
PAX:
Phat Thor(Q)
Guardian
Photon
Mile High
Bourbon
Fat Amy
Coconut
Binford
Hannibal
Mission, Principles and Disclaimer given
Warmup:
Windmills
Chainbreakers
SSH
The Thang:
Try to get 3 laps around the track. Each station you get to, pick a card and do that exercise and follow any special directions
Mushroom: bear crawl to next station
Gold Mushroom: Powerskip to next station
Red Shell: 10 BBS
3 Red Shells: 30 BBS
Green Shell: 15 Curls
3 Green Shells: 45 Curls
Blue Shell: Catch up to the leader and they do 10 Man Makers
Lightening: Everyone at station does 5 Inch Crawls(extra)
Fake Boxes: 10 Merkins
Bananas: 30 Monkey Humpers
Triple Banana: 60 Monkey Humpers
Star: For the next 3 stations do 20 American Hammers (2×1)
Bomb: everyone at station does 5 or 10 Burpees(extra)
NOR & COT(6:10)
Fallout Ruck
Pax:
Fallout Boy (Q)
Deliverance
Over the hill to the cabin and back on a chilly February morning.
PAX:
Astro
Full Pull
Footloose
Vespa
Irish Hoss
Cybertruck
Rudy
Echo
Manchester
Pooh Bear
Norm
Viper
Waldo
Re-load
Lonzo
Buttercup-Q
The “Thang”:
Arms-a-lot
Reps
100,75,50,25
shuttle run
75,50,25
shuttle run
50,25
shuttle run
25
shuttle run
Repeato
The exercises of choice:
Merkins
Skull Crushers
Chest Press
Shoulder Press
Rows
CURLS for the GIRLS
Lonzo is always up for a challenge and completed somewhere in the neighborhood of 1 million curls.
Special ending that bled into the COT
Bear hug the 140lb sack that Full Pull provided
Lacking sleep and oxygen, did announcements and prayer prior to name o rama.
6 today was a great one from Cybertruck, who came with help and encouragement of Rudy, Waldo, and Irish Hoss. He wants to come again, again, and again.
Woodstock (Q)
Runt
Norm
Footloose
Echo
Rudy
Fat Amy
Silver surfer
Reload
Astro
Crawdad
Lonzo
Mercy
Cinnamons
Played catch me if you can. Lots of burpees, absolutions, and Lt Dans among other things.
Good times.
Ones and Twos at Camelot
2/12/24
Pax:
Coconut
Viper
Cinnamons
Reload
Vespa
Organic
Full Pull
GMO
Pooh Bear
Doubtfire (Q)
Mission Statement
FCP
This beatdown had us moseying up and down Providence Street in downtown Whitehouse from The Whitehouse Inn clear down to the General Car Wash. This span of road covers approximately 250 meters. YHC had two lists in his pants pockets: 12 locations-each numbered and 12 exercises. A pax would be called upon to give a number, and we would all mosey to that corresponding destination and perform the prescribed exercises. This was repeated approximately 10 times and the pax covered approximately 1.5 miles on foot while visiting nearly a dozen different locations. Occasionally bonus exercises were incorporated for things like improperly crossing the street or while awaiting the Six.
We finished with a birthday special of 30-some air presses for Pooh Bear’s birthday, and a special Six given by Organic who celebrated a special anniversary.
It was an honor to lead on this 30 degree, clear winter morning.
COR
NOR
Six: Organic
Announcements
BOM
2/12/24: Flipping Fun. Tires and quarter mile runs were incorporated into the beatdown. Those in attendance: Deliverance, Fall Out Boy, Pinto, and Armstrong (Q).
2/17/24 0530-0630
Q-3.1 Shared Leadership Ruck
Pax:
Q – Guardian
Coconut
Photon
Party On
Binford
Valiant
Van Wilder
Tarnished
Deliverance
Raven – 6
Casper
We discussed the 4 steps of leadership from the Q source: Schooling, apprenticeship, opportunity, failure.
Action – What are some things you’ve done in the past 6mon-1yr to take action on becoming a leader?
As a leader, things aren’t always easy. Most great leaders shoulder responsibility but disperse praise. What does accountability look like for you?
Is it ok to pat yourself on the back?
Moving forward, name a leadership “goal” for 2024 and how you intend to achieve it.
“The single biggest way to impact an organization is to focus on leadership development. There is almost no limit to the potential of an organization that recruits good people, raises them up as leaders and continually develops them.”
—John C. Maxwell
“Some people want it to happen, some people wish it would happen, others make it happen.” — Michael Jordan
It was a pleasure to lead my first Leadership Ruck.
COR
NOR
6- Raven (I forgot him though 🫢)
Announcements
Prayer
2/17/24 0630-0730
“Follow the Leader”
Pax:
Guardian – Q
Coconut
Callahan
Binford
Deliverance
Van Wilder
Photon
Tarnished
I started with 10ct curl, run to lights set up in parking lot and back. 9 curls, run again. So on down through 1 count. The first winner was Coconut, he picked the next exercise, and we repeated the format. He then chose Callahan to explain to the group how to lead in cadence. I wanted to incorporate this, especially for the new guys to pay attention, step out of their comfort zone, and lead a group of men in cadence so that maybe they would be quicker to sign up on the Q schedule. Van Wilder and Binford did fantastic at stepping up! Within the format, we did goblet squats, SSHs, squat thrusters, and American hammers.
COR
NOR
6- Binford
Announcements
Prayer
F3
#1500
Battlefield
2/17/24
6:30 am
PAX:
Thai Guy
Stark
Lonzo
Stalker
Runt
Irish Hose
Everest
Vespa
Wipers
Waldo
Isosceles
Flo
Cinnamons
Rudy
Downrange:
Beldon (Cincinnati)
Pulp (Cleveland)
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Block/Weight Needed.
Version of “21’s”
Line 1: Start with 20 and work your way to 1
Alternating Squats and Lunges starting with Squats.
NOTE: Squats are the Even Number and Lunges (2 is 1) are the Odd Number
Run to Mid-Way Line (100’ or 10 parking width spaces): 10 Curls with Block
Run to Line 2 (100’ or 10 parking width spaces)
Line 2: Start with 1 and work your way to 20
Alternating Merkins and LBC’s staring with Merkins.
NOTE: Merkins are the Odd Number and LBC’s are the Even Number
Run back to Mid-Way Line: 10 Over-Head Presses with Block
NOTE: The run going are Curls and the return run are Over-Head Presses
Continue until you complete 1 rep on Line 1 and 20 reps on Line 2.
If completed, repeat until Q calls time.
Cool-down run around theater.
COT: Sixth was: Huckleberry
Q Source Ruck: Consistency
Welcome
Mission
Principles
Pax:
Runt
Waldo
Cinnamons
Cybertruck
Belding (Cincy F3)
Flo Q
Rucked the icy streets while discussing Consistency from the Lead Right quadrant.
Keys to consistency:
Simplicity
Strong Routines
Bandwidth
Pre Pre Ruck:
Lonyo
Echo
Isosceles-Q
Run
Pax:
Lonyo
Echo
Gulliver
Belding
Rudy
Norm
Irish Hoss
Isosceles-Q
2/18/24
Pre Run Pump Station
Pax:
Phat Thor
Binford
Van Wilder
Echo
Inclined planes back blast
Welcome
Mission
Principles
Pax
Viper
Snake bite
Tarnished
Echo
Van Wilder
Photon
Binford
Lonzo
Phat Thor
Flo Q
Warm up
50 SSH
Windmills
Chain breakers
Arm circles
Eight. Compound exercises in two sets of four.
Superman claps
Squat, thrusters
No cheat merkins
Mountain climbers 2/1
Coupon rows
American hammers 2/1
Coupon swings
Dips
Coupon carry uphill to commodore Perry statue and back.
Repeato
Cool down
Flutter kicks
Little baby crunches
30, 60 90
COR
NOR
SIX WAS PHOTON
ANNOUNCEMENTS
PRAYER
QIC – Stark
PAX
GMO
Lonzo
Callahan
Gold Wing
Rudy
Reload
Manchester
Huckleberry
Irish Hoss
Fat Amy
Woodstock
The Thang
King of Bomber HIll
This was a take on Rudy’s bomb workout. Cones were stationed in a line up the hill. Another group of smaller cones (bombs) were set at top of hill.
Pax split into two teams. They had to perform a set of reps at bottom of hill and then run to top of hill and move a bomb down one cone. You could not touch other teams bombs. Once a bomb was brought dow to bottom of the hill your team scored. The back of the cones either contained a penalty workout that the other team had to complete prior to heading back up the hill. Or the cone could be a double point. Examples penalties were 50 Lt Dans, 30 Absolutions, or 50 Perfect Merkins.
Approximately 8 min rounds
Round 1 – 7 Burpees, then run up hill and move cone, Repeato
Round 2 – 10 Leg Lifts, then run up hill and move cone, Repeato
Round 3 – 15 Diamond Merkins
Cool down mosey back to parking lot.
COR, NOR
Always an Honor
Always a Pleasure
~Stark
Echo-Q
Coconut
Photon
Van Wilder
Opening
Impossible 1/2 mile
200 m broad jump burpee
200 m lunge walk
200 m bear crawl
200 m jog
COT
BACKBLAST
Dora, Southie, Colson, Besse
MaryAnne’s Mayhem
IPC 2021 week 4
Rep based workout
Set the timer for 50 minutes
Measure out 25 yards
Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.
Exercises
200 curls
175 squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees
(We finished thru kettlebell swings)
Backblast February 19th, 2024
AO Camelot- Generals Ice Cream -Whitehouse
Q- Full Pull
PAX-
Organic
Slider
Irish Hoss
Poohbear
Lonzo
Vespa
Reload
Cinnamons
Beatdown:
Partner workout
1 partner long moseys or does a short rifle carry while the other performs work until they get back. Switch
1. Merkins
2. Block squats
3. Block OH Press
4. BBS
5. KB Swing
Repeato
COT
Count O Rama
Name O Rama
6:Vespa
Announcements
Prayers
2 Man Relay
Introduction:
The mission of F3 is to plant grow and serve small workout groups for men for the invigoration
of male community leadership.
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion, with no training or
certification necessary.
End with a Circle of Trust.
Warm-up
1. Side Straddle Hops
2. Arm circles
3. High Knees
The Thang
We will be doing a Partner relay workout so first thing we need to do is to pick a partner.
We will be breaking up the workout into two parts one partner will be running a lap around
the loop while the other is doing the work. The partner doing the work will do the exercise
the entire time their partner is doing their lap. They will then trade places. This will repeat
for three reps of each workout. There will be an alternative to running laps instead you may
do various block carries across the short end of the field. The block carries must be chosen
from the list below and you may not do one for a second time without going though all of
them. If finished with the list Pick up some laps from the 6.
The Excercises The Block Carries
Alternating Hand Merkins Rifle Carry
WW2 Sit-ups Front carry
Blockees Block lunges
Thrusters Suitcase carry
Squats Murder Bunnies
Drive the Bus
American Hammers
Curls
Count-O-Rama
Name-O-Rama:
Weber
Mercy
Chubbs
Meatloaf
Van Wilder
6 Speech
Announcements
Prayer Intentions
Pax:
Raven
Mile High
Nitrous
Van Gogh (Q)
Played disc golf as a team around the park. Would aim for an object that is the hole. We would run to thrown disc each time.
If we got a birdie or better no exercise
Par = 10 merkins
Bougie = 10 burpees
Double bougie = kraken burpees
End in COT
Mile High was the 6
Feel the Fiaa Good Neighbaa 🔥
Welcome
Mission
Principles
Pax
Chubbs
Rudy
Echo
Lonzo
Isosceles
Flo Q
Warm up
SSH
Windmills
Arm circles
Hip bridges
Theme of workout based on superheroes
Superman claps
Thor thrusters
Magneto Merkins with shoulder taps
Parker peters
Rocket Man rows
Captain America hammers
Spider-Man swings
King Kong Humpers
Perform 20 reps of exercise, then carry coupon to cone 25 yards away perform 20 reps of next exercise, then back to original cone.
Second four exercises we used 40 reps with same coupon carry to cone and back.
Repeato
COR
NOR
SIX RUDY
ANNOUNCEMENTS
PRAYER
2/21/24
17:30-18:30
Black Ops Ruck
Pax:
Drip -Q
Flo
Solo
Casper
We walked the Woodland Park for a 5k with rucks. The goal was a 18:30 min/mile pace and we achieved a 18:45 min/mile. Good work, enjoyed the sun and 60 degree weather.
COT
Prayer
02-22-2024 – The Climb:
Date: 02/22/2024
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg
Q: Bourbon
PAX Count: 5
PAX Names:
Coconut
Geppetto
Hannibal
Mile High
Bourbon (Q)
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
The Thang:
• Start with 22’s (same as 21’s, but 22 since it is the 22nd of February)
o PAX nailed it on first attempt!
• The Climb:
• Each exercise will consist of 22 reps
• Then each PAX charges the hill to the top of the wall
• Plank until all PAX reach the top
• 60 second wall squat (counted by each PAX in order until we reach 60)
• Run down the ramp to the bottom
• Plank until all PAX reach the bottom
• Repeat for next exercise
• Exercises:
o Carolina Dry Docks
o Merkins
o American Hammers
o Jump Squats
o Lieutenant Dans
o Burpees
o Flutter Kicks
o Diamond Merkins (didn’t make it to this round)
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Coconut.
• Announcements
• COT / Prayers and Intentions
2-22-24
Shake and Bake
Q- Slider
Waldo
Manchester
Vespa
Reload
Rudy
Lonzo
Norm
Pooh Bear
Viper
5:30
Warm up: ssh, imperial walkers, chain breakers.
4 rounds of work “around the track” including:
Merkens
Plank jacks
Pickle pounders
Burpees
Jump squats
Lt Dans
Apollo Onos
Big boy sit ups
Air presses
1 round of ALL Burpees 😫
Ending with rifle carry race and circle merk to 100.
Great job by Slider leading these men through a great beatdown in the rain!!
Go Fish Ruck
Pax:
Armstrong
Deliverance
Go Fish (Q)
Pinto
Raven
Over the hill, some tough PT (lunges and muricans/air presses), and a return trip on a gradually less rainy and pleasant morning.
5 strong at the Nest to celebrate Dead Presidents.
Mile High the Q
Armstrong the 6.
Deliverance
Raven
Pinto
BB for 5k Season week 4 @ Grantland
PAX:
Manchester
Tarnished
Van Wilder
Oil Change
Photon
Bourbon
Irish Hoss
Guardian
Flo
Gulliver
Echo
Chopstick
Isosceles
Mile High
Nitrous
One Man Band
Hannibal
Van Gogh
Coconut (Q)
TEMPO:
Warm-o-rama with some Burpees and SSH in cadence.
Ran the same Levis Commons route as a couple weeks ago. on teh way to the traffic circle was warm-up an consolidation of the ideas from the last few weeks (turnover, breathing rhythm, upper body form). Then from the traffic circle up through Levis commons and back to teh traffic circle was a ‘tempo’ segment. Instruction was to run no faster than the time-trial pace from week 1. the increased tempo–pushing to the edge of the aerobic zone–is a great way to extend aerobic capability. But you have to give yourself recovery too. anyone who tries to run like that every time out will get hurt or burnt-out.
From traffic circle back to grantland was back to conversation pace.
COR/NOR
OMB with the LDP3 lesson for today while a little bit of stretching going on. Mile High 6
Moving into strength training next week 🙂
2/21/24
AO: Grantland
Pax:
Phat Thor
Crawdad
Drip
Guardian
Photon
Irish Hoss
Callahan
Full Pull
We did a birthday Murph:
1 mile run
100 pull ups
200 merkins
300 Squats
1 mile Run
We wrapped up with 38 Merkins in a circle for YHC’s birthday.
Finished with a NOR and COT
BACKBLAST
Dora, Bob Ross
Let Freedom Ring
Pax alternate choosing the next exercise, next station location, and mode of transportation. AMRAP on each exercise.
Introduction:
The mission of F3 is to plant grow and serve small workout groups for men for the invigoration
of male community leadership.
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion, with no training or
certification necessary.
End with a Circle of Trust.
Warm-up
1. Side Straddle Hops
2. Arm circles
3. Leg Stretches
4. Mosey around the parking lot
Timed Set (time is important)
20x Diamond Merkins
20x Lunges (2 is 1)
20x Straight Legged American Hammers (2 is 1)
30x Military Press
30x Curls
10x Man Makers
1x Lap
Get finishing time – follow up 6 or plank
Another set – but you have to beat your time from the first set:
Timed Set (time is important)
20x Diamond Merkins
20x Lunges (2 is 1)
20x Straight Legged American Hammers (2 is 1)
30x Military Press
30x Curls
10x Man Makers
1x Lap
Get finishing time – follow up 6 or plank
If finishing time was slower, 15 pull ups.
We started a third set but ran out of time in the middle of it.
Count-O-Rama
Name-O-Rama:
Isosceles
Footloose
Guardian
Fat Amy
Woodstock
Photon
Lyeman
One Man Band
Chubbs
Meatloaf
Van Wilder
Weber
6 Speech – Footloose
Announcements
Prayer Intentions
Q – Viper
PAX:
Pooh Bear
Fat Amy
Callahan
Gold Wing
Guardian
Huckleberry
Norm
Astro
Irish Hoss
Full Pull
Stark
Rudy
Lonzo
Nitrous
Re-Load
The Beatdown:
The third installment of my “Like Iron PAX but Harder” workouts, where I use a previous Iron PAX workout and change the running to use the hill. Today was “Meatloaf’s Massacre”:
10 man makers
20 overhead block presses
30 KB swings
40 Goblet squats
50 incline block merkins
Run
Repeat for 4 rounds (nobody finished the third round).
For the run, the first round was 4x hills, the second was 3x hills, and so on.
The only music was the sweet sounds of PAX complaining… And discussion of Lonzo’s sleeping arrangements while sporting his mustache.
2/24/24
AO: Fortress leadership Ruck
Pax:
Phat Thor
Valiant
Raven
Deliverance
Tarnished
Flo
Topic of discussion: the prodigal son. Here are some of the questions I was pulling from:
1. How do you relate to the characters in the parable of the prodigal son (the younger son, the elder son, the father)?
2. In what ways have you experienced moments of “prodigal living” or rebellion in your own life? How did you find reconciliation or forgiveness?
3. Reflect on times when you’ve acted like the elder son, feeling entitled or resentful. How can you cultivate a more compassionate and forgiving attitude?
4. How does the concept of “homecoming” resonate with you personally? What does it mean for you to return to your true self or to God?
5. Consider Nouwen’s exploration of the painting “The Return of the Prodigal Son” by Rembrandt. What emotions or insights does the painting evoke in you?
6. Reflect on the role of forgiveness in your relationships. Are there areas where you struggle to forgive or seek forgiveness?
7. How can you embody the qualities of the father in the parable, showing unconditional love and acceptance to others?
8. What lessons can you draw from the parable of the prodigal son to apply to your own spiritual journey or personal growth?
9. Are there areas in your life where you need to let go of pride or self-righteousness, and instead embrace humility and grace?
10. How can you actively seek reconciliation and healing in relationships that have been broken or strained?
Cot: I took the 6 and we kept it brief!
Omega Ruck Warm Up 2 of 4
Great group of 22 PAX got up early and braved the cold. A few of us split off for a 5 mile run.
Rudy
VanGogh
Waldo
Footloose
Gulliver
Tupac
Fubar
Isosceles
Astro
Meatloaf
Casper
Slurpee
Lonzo – Q
Guardian
Reload
Five Below
Cinnamons
Fat Amy
Viper
Echo
Mercy
Norm – Q
Four Corners BB
Welcome
Mission
Principles
Pax
Huckleberry
Raven
Deliverance
Stark
Tarnished
Nitrous
Callahan
Flo (Q)
COR 8
Broke into four teams of two. Each team had their own 25 yard x 25 yard square. First corner four reps. Second corner eight reps. Third corner 12 reps. Fourth corner 16 reps
Exercises:
Superman claps
Mountain climbers
Squat thrusters
Offset Merkins
Rows
American hammers
Coupon swings
Monkey Humpers
Coupons were carried the entire time from corner to corner.
Repeato
COR
NOR
SIX Stark
Announcements
Prayer
Ω Ruck Warmup 1
PAX:
Footloose
Gulliver
Slurpee
Mercy
Guardian
Astro
Van Gogh
Waldo
Re-load
Isosceles
Echo
Cinnamons
Fubar
Lonzo – Q
We got a little over 3 miles in to start off the Ω ruck warmups.
Ruck At The Necropolis
PAX(2):
HUFFY (Q)
TEN PIN
3 miles of Awesome Conversation and Ruckness!! Thanks for coming out and getting some work in, Brother!!
Back blast 2/16/24:
Bob Ross, Southie, Colson, Bessie
300 pushups
200 squats
100 pull-ups
1 mile run
Beatdown Name: Ω Ruck Warmup 3
Date: 2.24.2024
Location: Battlefield
QIC: Gulliver
PAX:
Lonzo
Wipers
Viper
T-1000
Reload
Guardian
Astro
Van Goh
Norm
Cinnamons
Meatloaf
Mercy
Casper
Slurpee
Footloose
Solo
Tupac
Fubar
Isosceles
Echo
Fat Amy
Waldo
The blisters were forming and the cold forewarning, but the men pushed it for the third leg of Ω ruck warmups.
Beatdown Name: Ω Ruck Warmup 4
Date: 2.24.2024
Location: Battlefield
QIC: Gulliver
PAX:
Lonzo
Isosoles
Echo
Mercy
Tupac
T-1000
Viper
Footloose
Reload
Slurpee
Van Goh
Guardian
Ready for a warm breakfast and a friendly Briarfield smile the remaining HIM’s of F3 pushed onward for the final round of Ω ruck warmups. 12+ miles were had by those completing today’s four-part marathon in preparation for the true marathon coming on May the 4th!
2/25/24
Black Ops Prerun Pump Station
Pax:
Phat Thor
Viper
Ran 3.77 miles 10:15 pace
Date: 02/25/2024
Time: 6:00 – 6:45 AM
Location: Hood Park – Downtown Perrysburg
Hill Street Blues
Pax: 5 Total
Viper
Crawdad
Flo
Phat Thor
Tarnished – Q
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Warmup: SSH, Arm Circles, Michael Phelps
Thang:
Partner Dora style workout called the Diego (Dora’s tougher cousin). One partner does the work while the other ran the hill to Perry’s monument and back. Partners switch and repeat until done.
100 – Merkins
150 – Overhead Presses w/Block
200 – LBCs w/Block high on the chest
250 – Curls or Dips
300 – Squats w/Block
Thanks to Flo for the reminder when my mind drew a complete blank and the PAX for tackling Diego on the hill.
COT
Count-O-Rama
Name-O-Rama
6: Phat Thor
Announcements
Prayer
Woodstock (Q)
Rudy
Lyman
Footloose
Mercy
Viper
Buttercup
Norm
Lonzo
The Murph.
2/26/24 Camelot
Flipping Fun
Playlist: all Eminem
Warm up: mosey to cell tower
Windmill IC
Merkins IC
Mosey back to start
100 curls OYO
The Thang:
3 exercise buy in (100 each)
Then flip tire to cone and back with a partner, remaining team members carry all the team members blocks to the cone and back.
Round 1
Curls, Rows, BBS
Round 2
DD Merkins, skull crushers, American Hammers
Round 3
HR Merkins, Overhead block press, flutter kicks
Round 4
Lt Dans, Block squats, mountain climbers
Round 5
OH tricep extension, monkey humpers, starfish sit ups
Cool down 100 curls OYO
COT
Countarama
Name O Rama
6- Lonzo
Announcement : LDP3 intro
Prayer Intenions
End Prayer
Pax –
Echo
Pooh Bear
GMO ( Q)
Full Pull
Astro
Waldo
Viper
Lonzo (6)
Q – Besse
Pax – Colson & Besse
Location – The Pit
Workout:
Training Day
– [ ] Ran to Library
– [ ] 25 WWIIIs – sit-ups with press at bottom and top
– [ ] 25 merkins
– [ ] 50 LBCs
– [ ] 25 merkins
– [ ] 25 BBSUs
– [ ] 25 merkins
– [ ] 50 American Hammers
– [ ] 25 merkins
– [ ] 50 Hello Dollies – spread legs 6 inches from ground
– [ ] 25 merkins
– [ ] 25 Freddy Mercuries – bicycle sit up
– [ ] 25 merkins
– [ ] 50 Outlaws – make O with feet together
– [ ] 25 merkins
– [ ] Ran back to the Pit from library.
– [ ] Don Quixotes for cooldown x 50
Eclipse BB
Welcome
Mission
Principles
Pax
Irish Hoss
Van Gogh
Mile High
Nitrous
Flo (Q)
Coupon carried around the track surrounding the four baseball diamonds at Rivercrest Park. Stopping every 35 yards to perform two exercises of 25 reps each. Due to darkness, we used our headlamps to illuminate the cones with the exercises written on them. Finished up with 25 Burpees and 25 mountain climbers.
Site Q Van Gogh shared the LDP message for the day.
COR 5
NOR
SIX CDS Irish Hoss
Announcements
LDP 3
Prayer
Mercy (q)
Woodstock
Lonzo
Footloose
Rudy
Norm
Intro, Principles, Murph
60 second timer, started beatdown with DMX – “Lord Give Me a sign” then a playlist of random Tooth and Nail songs. Going to need to do better with those 20 minutes.
Finished Murph – did LDP3 and took a wonderful picture
Welcome
F3 Mission & Core Principles
PAX:
Chubbs
Rudy
Lonzo
Lyman (QIC)
Notes: Warm! Rainy and close to 60. Warmed up then headed to the shelter.
Warmup: 12 count Motivators.
The Thang:
Took turns calling an exercise (block or no block) then rolling the dice. Reps were the dice roll X5. Some were altered to 2:1 or 4:1 at the discretion of the roller.
Countorama (4)
Name-o-rama
Lonzo was the Six
Announcements
LDP3
Ended in Prayer.
Filled in for Woodstock, who is under the weather. Honored to lead today!
Lyman
The morning started out crazy windy with sideways rain.
The rain blew by quickly and Only 4 HIMs remained.
Mile high the Q and the 6.
Guardian
Footloose
Crawdad
Honor to lead .
2/28/24
AO: The Yard
Pax:
Phat Thor(q)
Raven
Opened with the normal principles and disclaimer/mission
Did the usual warmups: SSH, Windmills, Chainbreakers, Mosey
Then got to work. We did partner work where one person did the exercise while the other person pushed the sled. Then swapped:
Exercises:
Farmer Carry
Squats
Merkins
Hop Skips
Curl Presses
Dips
American Hamers
BBS
Jungle Bois
Imperial Walkers
Wrapped up with the LDP3 and announcements/prayer
Necropolis ruck 2-27-2024
Intro
Mission
5 Core Principles
Countarama
We rucked down over to Side Cut and back. Just over 3 miles.
Countarama
Nameorama
6 – Ten Pin
Announcements
Ended in prayer
Q- Reload
Pax
Claymore
Buttercup
Huffy
Ten Pin
Meatloaf
Pax:
Bonfire
Oil change
Hannibal
Guardian
Coconut
Nitrous
Mile high
Van Gogh (Q)
Warm up
Run to hood park and back
Workout:
7 squats
7 merkins
7 BBSU
7 Dips
7 Derkins
7 Flutter kicks
Run up hill
7 burpees at flag pole run back down repeato
Echo-Q
Waldo
Irish Hoss
Manchester
Pooh Bear
Stark
Viper
Warm up ssh,windmills, and merkins 12 count in cadence. 12 man makers
12’s
Curls, overhead press
Decline merkins, rows
Block squats, American hammers
Block swings, tricep presses
COT Manchester 6
Prayers for Jody(Stark’s cousin), Smokey(move), Stacy
5 guys Present: Raven, Deliverance, Fall out boy, Armstrong, and Pinto.
We used a partial F3 deck of cards with cards removed that we don’t know.
Allowed the card selector to double the card if chosen.
Armstrong doubled a card before flipping which resulted in 200 calf-raises.
5 Guys present: Raven, Go Fish, Fall out boy, Pinto, and Deliverance.
Ruck while doing a book review from previous challenge to read a book.
Ended with circle of trust and discussion of starting to add leadership development topics added to the COT.
Pax
Lonzo
Norm
Rudy
Van wilder
Weber
Chubbs
Callahan
Isosceles-Q
Did the meat grinder. Run 300 yards, then grip rip and roll, mountain climber merkins, man makers, 50 yard broad jump burpees.
Pax
Coconut
Guardian
Weber
Gulliver
Woodstock
Rudy
Isosceles-Q
The Thang:
Blend of running, burpees, and broga
Backblast for 5k season–week 5 @ grantland 2/27/24
PAX:
Tarnished
Gulliver
Hannibal
Irish Hoss
Guardian
Baretta
Mile High
Phat Thor
One Man Band
Geppetto
Isosceles
Eh
Flo
Van Gogh
Coconut (Q)
about 55° at 0530
Intro: Mission and Core Principles
Warm-O-Rama: SSH in cadence
Mosey to the appendix field at Gauntlet
THANG: This week’s focus was on drills for strength and range of flexibility for the key muscles/joints that go into making a stride powerful and productive.
Calves, and hip flexors. Many segments of drills/strides across the field or across the parking lot.
1: On the toes–add the arms–fall forward until you have to start moving to not land on your face. This sets you into and optimal running position and sets you up for forefoot running, meaning your foot has to land underneath you.
2: high knee skip. Still never let your heels touch. Put your foot down underneath yourself, and lift your other knee high, with enough momentum to cause you to skip a little bit on your down foot. alternate.
3: skip for height. use your ground foot and rising knee momentum to launch into the air for height. major calf work for the push-off.
4: skip for distance. Just what it sounds like. Try and cover as much ground as possible on the hop.
5: Karaoke. when bringing the leg across in front, focus on getting the knee up really high…above belly button if possible.
After introducing each of these in the parking lot, did a set or two of 4 lengths across the field. (1, 3 or 4, 5l, 5r)
Mosey back to Grantland Shelter for stretching and LDP
COR/NOR, Eh 6
2/19/2024
Full Squads Report for Spring Training Today
Welcome
MS
5 CP
We played kickball in honor of the start of baseball season.
Teams were randomly chosen. One free strike per batter. Every base reched = 2 burpees. Every out recorded=3 burpees. All offensive players must do 5 BBSU before every batter steps in. Each run allowed=5 merkins.
COT
Viper
Van Gogh
Snake Bite
Nitrous
Bourbon
Guardian
Drip
Huckleberry
Doubtfire (Q)
2/20/24
We broke out the deck of cards for this beatdown.
NS
5 CP
This was a fun night of exploration! We left the comfy confines of the grassy knoll and ventured around the mall.
We began by designating all Spades as “North” and all Hearts as “South”. The Clubs and Diamonds were placed in a separate pocket and were used as the “exercise” cards. A pax would draw a card which would determine whether we moseyed north or south. Whatever number was on the card indicated the number of store fronts we had to pass before stopping and performing an exercise. Sometimes one execrcise wasn’t enough and we had to d a little more work. No monkeys were humped in the presence of mall shoppers. We saw a lot of the mall and even welcomed Saban who was DR from Greensboro.
Second F at the pub afterward.
Pax:
Anchor
Orange Kilt
Ponzi
Everest
Huckleberry
Saban (DR Greensboro)
Fat Amy
Silver Surfer
Doubtfire (Q)
Pax: Dora, Colson, Southie and Brogan (Q)
We stretched and did 10 warmup squats. Finished with 15 Don Quioxtes.
We ran a 5K around defiance
Ended with COT
3/1/24 Rabbit Hole
GMO 4-0
Warm up:
Windmill IC
Merkins IC
100 curls OYO
The Thang:
One partner does work while the other takes a lap around the “track” that is a sprint on two sides and high knees on the other two sides.
The work consists of
DD Merkins 100
Skull crushers 150
Curls 200
Rows 250
OH Press 300
-every five minutes take run up the hill and back
COT
Countarama
Name O Rama
6- Doubtfire
Announcement : LDP3 intro
Prayer Intenions
End Prayer
Pax –
Echo
Guardian
GMO ( Q)
Full Pull
Astro
Waldo
Viper
Lonzo
Callahan
Doubtfire (6)
Manchester
Norm
Rudy
Buttercup
Goldwing
Footloose
Hannibal
Cinnamon’s
Fat Amy
Flair *FNG
Glycerine *FNG
Vespa
Battlefield Ruck
Mercy
Runt
Norm – Q
Thanks to the guys that came out this morning. We had a great time remembering the good old days of Sega Genesis, and Super Nintendo. It was a good pace that got us around the Battlefield Loop (3.17 Miles) just in time for the beatdown to follow. We ended in a ToT.
Date: 03/02/2024
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg
Leadership Ruck – Q2.2 Influence / Slow AF Run: Pre Fortress
Pax: 10 Total
Spaulding
Callahan
Stark
Guardian
Phat Thor
Mile High
Photon
Binford
Meatloaf
Tarnished – Q
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Thang:
Leadership ruck and run participants explored Q-Source Q2.2 Influence. Discussed influence, influencers, and how to accelerate in this area.
COT
Count-O-Rama
Name-O-Rama
6: Meatloaf
Announcements
LDP3 – Introduction
Prayer
3/3/24
Pre Run Pump Station
Pax:
Phat Thor-Q
Binford
Bourbon
Viper
Guardian
3/3/24 0600-0645 Pump Station
HIIT The Hill
Pax:
Guardian – Q
Crawdad
Lonzo
Bourbon
Photon
Phat Thor
Viper
Binford
Groups of 2, PAX alternated a static hold (plank, gluteal bridge, al gore) with two exercises followed by an explosion skip/sprint up the hill (compliments of Coconut’s run training). We did 3 rounds of 3 sets. Finished with some light stretching.
COR
NOR
Announcements
LDP3
Prayer
4 Brave HIMs ventured out to beat the rain.
Mile High the Q and the 6
Guardian
Footloose
Craw dad
Mile High
Van Gogh
Lonzo
Cinnamons
Casper
Mercy (q)
Monday Murph in honor of Lt Michael Murphy.
1 mile run.
100 pull-ups
200 merkins
300 squats
1 mile run
Split into 20 rounds, 60 seconds per round. 5/10/15
1st round in silence in honor of Lt Murphy.
After beatdown, Mercy forgot he was Q. Pax helped with name o Rama etc.
Pax:
Callahan
GMO
Guardian
Irish Hoss
Huckleberry
Stark
Norm
Doubtfire
Full Pull
Wipers
Fat Amy
Viper
Reload
Astro
Waldo
Isosceles-Q
Star pattern cones. Grab a card at each cone and do an exercise (15 reps). Then play 5 card stud. 10 burpees ante. each chip was 5 burpees. Fold was 15 automatic burpees
F3 Skillet workout:
PreThang-
-1 mile run with stairs
– 20 burpees
-30 mountain climbers
Thang- AMRAP rotation “nothing better than a mixture of exercises for breakfast”
– coupon curls
– American hammers
– 1-leg squats on coupon
– goblet squats w/ coupon
– merkins on coupons
– around the world w/coupon
– rifle carry w/coupon
– pull ups
– rifle carry into 1-leg squats
– WW3 sit-ups
– Don Quixote’s
Post Thang: LDP3 & COT
F3 Men: Colson (Q), Besse, Dora, Southie, Brogan
Backblast: March 4th, 2024
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Binford
Bourbon
Meatloaf
One Man Band
Rudy
Weber
Woodstock
Workout: Phat Thor’s Ladder
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: In cadence
SSH (2 is 1) – 20
Windmills (2 is 1) – 10
Chainbreakers – 10
The “Thang”:
Phat Thor’s Ladder
10-rung ladder-style workout where every round adds a new rung to the ladder. PAX perform specific number of reps of an exercise and then run a lap around the track. Next round PAX perform all reps of all previous exercises and add new exercise at the end, followed by another lap around the track. Repeato until all 10 rounds are completed or time expires.
Round 1: 5 Burpees
Round 2 – All previous exercises plus 10 BBSU’s.
Round 3 – All previous exercises plus 15 Merkins.
Round 4 – All previous exercises plus 20 Panther Shoulder Taps.
Round 5 – All previous exercises plus 25 LBC’s.
Round 6 – All previous exercises plus 30 Flutter Kicks (2 is 1).
Round 7 – All previous exercises plus 35 Monkey Humpers.
Round 8 – All previous exercises plus 40 American Hammers.
Round 9 – All previous exercises plus 45 Gore Claps.
Round 10 – All previous exercises plus 50 Spiderman Merkins.
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Weber
LDP3
Ball of Man
Spreadsheets from the Gloom: 50F and dry, couldn’t ask for better weather in the beginning of March. This was a fill-in Q as Phat Thor was ill, but we ran his ladder anyway. Nobody finished this time around. There were some questions around how to perform a proper Panther Shoulder Tap because the bootleg Q didn’t know how to properly demo, so we ended up doing a bear squat followed by double shoulder taps and it seemed reasonable.
Keep your eyes on The Foundry next week on 3/11… Weber may or may not have volunteered to bring his soon-to-be-acquired grill and cook up some grub after the BD.
It was a pleasure to lead, even as a fill-in. I did my best Phat Thor impression in his absence.
3/4/24
The Nest
Route 99
PAX:
Fallout Boi
Deliverance
Armstrong
Raven ~ Q
Intro
Motto
5 Principles
Warmup:
SSHs
Abe Vigodas
The Thang:
Run around the building and stopped at every 3rd entrance to do work.
9 Flutterkicks (4 count)
6 Yellow Sun Supermans
3 Lt Dans
Made it 4 laps around the building. Today we ran the opposite direction from last time (Route 66) and changed the work. Hence Route 99 💪🏼🧠💥
CoR
Announcements
LDP3
BoM
It was an honor and privilege to lead this morning. Hard to put into words what this group of men mean to me.
AYE!
Raven.
5k Season–week 6 Hills
PAX:
Van Wilder
Mile High
One Man Band
Binford
Churchill
Chopstick
Oil Change
Photon
Irish Hoss
Echo
Guardian
Hannibal
Bourbon
Eh
Flynn Rider
Coconut (Q)
Intro: Mission and Core Principles
Warm-o-rama: Motivator from 10
THANG:
Mosey to the sledding hill at rivercrest park to complete warming up. Quick intro to hill running. 3 key points:
– Lean into it ever so slightly
– more turnover, shorter strides, breathe in rhythm
– kick/surge/sprint to crest the hill
QIC had set up the course before hand with his 2.0, giving a brief runway into a gradual ascent, that got steeper after turning the corner, and giving a flat-ish runout at the top, for surging over the crest. PAX were instructed to do sets of 3 hills, then a longer recovery around the soccer field. Getting step-wise more intense through the 3 reps of each set. Repeato for the duration.
Regroup at the end for 1 more hill with extra emphasis on surging at the crest of the hill. All the PAX really gave it a good effort on that last hill.
COR/NOR, OMB with the LDP3 This time about fathers raising sons.
Wrestle with him, Say yes more than no, trust him with some dangerous things, be open about your own failings and apologize when necessary, hold him to a high standard. Some real gems there. Eh with a sincere story from the past week where a wrestle with his son made a big difference.
Named a new PAX–given the name Churchill for being a long-time member of the Q’s church, and EH’s at a church men’s retreat, coming for his first BD to a hill workout, and wearing a Walt Churchill’s half marathon shirt!
Thrilled to see the dedication and improvement in so many pax. Humbled to get to lead these workouts for 5k season.
Necropolis ruck
Intro
Mission
5 Core Principles
Countarama
We rucked down over to Side Cut and back. Just over 3 miles.
Countarama
Nameorama
6 – Huffy
Announcements
Ended in prayer
Q- Buttercup
Pax
Claymore
Reload
Huffy
Ten Pin
Meatloaf
March 5, 2024
Coronado – The Murph
Q – Manchester
Viper
Norm
Rudy
Mercy
Lonzo
Doubtfire
Woodstock
Fire Training at The Fortress w. DR Guest CO-Q, Marshall
Pax:
Nitrous
Mile High
Huckleberry
Raven
Meatloaf
Spaulding
Stark
Binford
Callahan
Guardian
Hannibal
Landslide
Deliverence
Photon
Marshall (Co-Q)
Doubtfire (Co-Q)
Tarnished
This beatdown began with a brief warmup followed by the following:
Fire Drill: in a circle, all pax high-knee while one pax around the circle hollered “FIRE!” and we all stopped, dropped and rolled then pop back up and continue high-knees until all pax have hollered “FIRE!”.
Next we did a fun relay with two rolled up fire hoses.
Next we called 9-1-1. (90 reps, 100 reps and 100 reps of three different exercises. In pairs 1 pax ran down to a cone and performed 5 Apollo Ono’s and then returned while the other pax did reps.
Next, we split into two teams. One pax from each team ran 50 meters carrying a fire hose, performed 5 reps and returned. First team with all pax done was the winner.
Next up: CPR with Cindy. Curls, Press, Row.
Lastly, we moseyed over to the playground where we finished with LIT-Lunges, Imperial Walkers and Tick-Tock Merkins.
Finished with COT
Six: Photon-loved hearing his story and how a fellow pax (Coconut) encouraged him with a gift of “Freed To Lead”.
An honor to lead with my brother, Marshall in town to watch his son, Clay qualify for the 2024 OHSAA State Wrestling Tournament! Congratulations, Marshall!!
Q – Everest
Pax-
Ponzi
Anchor
20 sides die chooses exercises
#1 – Merkins
#2 – Lt Dan’s
#3 – Burpees
#4 – American Hammers
F3
Chips
The Commons
3/5/2024
PAX:
Orange Kill
Everest
Milnear (2.0)
Chanel
Ponzi
Anchor
McRib (Cleveland DR)
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
Run Around Fire Pit Island
THANG:
PAX selects a numbered/colored poker chip that determines the WHAT:
#1 (BLUE): Lunges
#2 (RED): Mountain Climbers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): Speed Skaters
#5 (GOLD): Run
The die is rolled to determine the number of REPS (die multiple by 10) with the
exception of GOLD (#5): Run.
There are 5 poker chips of each color/number.
After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Anchor
Backblast March 6th, 2024
Black Ops- Waterville sledding hill
Q- Full Pull
PAX-
Echo
Viper
Astro
Buttercup
Beatdown:
SSH
Arm Circles
Walk on toes 2×15 yards
Walk on heels 2×15 yards
Straight leg kick 2 x 15 yards
High knees 2 x 15 yards
Lunges 2 x 15 yards
Hula hoop hips 2 x 10 both way
Hill sprints for 25 minutes
Sprint Up
Walk down back of hill
Walk around side of hill
Repeat
50 team merkins for finish
Count o Rama
Name o Rama
6: Astro
Announcements
Pax:
Casper
Raven
Van Gogh (Q)
Workout:
Rucked for the 40 minutes and then COT
03/06/2024 – BINGO with Bourbon:
Date: 03/06/2024
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon
PAX Count: 10 Total
PAX Names:
Geppetto
Photon
Coconut
Irish Hoss
Phat Thor
Hannigan
Guardian
Mile High
Toro (FNG)
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
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed 21’s twice. We moved on to the BINGO game for time’s sake.
Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card
o A bingo card is flipped and the corresponding exercise is performed OYO
1. Once a PAX finishes they must Plank or Al Gore until the 6 is finished.
o After every 5 cards is flipped, sprint to the cones and back; plank when finished until the 6 arrives
o Exercises:
1. B (1-15) = face value # of BURPEES
2. I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
3. N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
4. G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
5. O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number
o If someone wins BINGO, the Q gets to pick an exercise the PAX do 100 reps of.
1. Bourbon won his first BINGO and rewarded the PAX with 100 reps of side-straddle hops (4-count, in cadence)
• Actual beatdown exercises in order:
o 21 x Side Straddle Hops (4-Count, In Cadence)
o 5 x Burpees
o 21 x Side Straddle Hops (4-Count, In Cadence)
o 5 x Burpees
o 8 x Outlaws (2 is 1)
o 11 x Groiners
o 9 x Nipple Scraper Merkins
o 15 x Burpees
o 13 x Burpees
o 1 x Sprints
o 6 x Groiners
o 4 x Nipple Scraper Merkins
o 30 x Imperial Squat Walkers
o 8 x Nipple Scraper Merkins
o 7 x Nipple Scraper Merkins
o 1 x Sprints
o 10 x Burpees
o 15 x Outlaws (2 is 1)
o 1 x Burpees
o 5 x Groiners
o 28 x Imperial Squat Walkers
o 1 x Sprints
o 5 x Nipple Scraper Merkins
o 16 x Imperial Squat Walkers
o 8 x Groiners
o 22 x Imperial Squat Walkers
o 7 x Outlaws (2 is 1)
o 1 x Sprints
o 6 x Nipple Scraper Merkins
o 8 x Burpees
o 100 x Side Straddle Hops (4-Count, In Cadence)
• Totals for BINGO exercises:
o 142 x Side Straddle Hops (4-Count, In Cadence)
o 96 x Imperial Squat Walkers
o 57 x Burpees
o 39 x Nipple Scraper Merkins
o 30 x Groiners
o 30 x Outlaws (2 is 1)
o 4 x Sprints
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Hannigan.
• Announcements
• LDP3
• COT / Prayers and Intentions
PAX:
Lyman,
Lonzo,
Landslide,
Rudy (Q)
The Thing: 🥊Out
Round one:
– High Low Jab / Cross
– Hook / Uppercut / Front Knee
– Triple Jab / Cross / Back Knee
– Hook Elbow / Down Elbow
Round Two:
– Jab / Over the Top Elbow / Crescent Kick
– Superman Punch / 4-Punch Scramble / Sprawl
– Lead Uppercut / Hook Elbow / Snap Kick
– Sprawl / Power Knees / Hook and Upper Elbow
(The Power Knees were done while down in the Sprawl. While in plank, you brought the knee up the the chest and back twice on the same side before standing up.)
Round Three:
– Upper Back Elbow / Hook Elbow / Back Kick
– Jab / Cross / Sprawl / Hook / Uppercut / Sprawl
– Push Kick / Snap Kick
– Hook / Uppercut / Hook / Uppercut / Sprawl
Round Four:
– Front Leg Check / Front Snap Kick / Superman Punch
– Jab / Cross / Sprawl / Scramble (Here the Scramble was done while on the floor in the Sprawl.)
– Jab / Cross / Hook Elbow / Over the Top Elbow
– Gladiator / Sprawl / Jab / Cross / Hook / Uppercut
BB for “The Hills” today. Thanks you for those who joined me this afternoon
Workout consisted of a 1/2 mile warm up then a min of 4 loops on the hills (0.8 miles/loop) and a short cool down or.. another loop or two…
@Mike “Manchester” Diettrich @Josh “Lonzo” Hoot @Stephen Stirling @Joe “Cheeks” Blazis
cc @Jamie “Reload” Keil
EASY Beatdown
PAX:
Mercy
Weber
Woodstock
Chubbs
Lyman
Landslide
Meatloaf
Rudy
Lonzo-Q
Warmups: Abe Vigoda, Michael Phelps’s, 5 count motivators, just 50 pull-ups, 100 dips.
The EASY beatdown. Tabata timer 45 seconds on 15 second rest and a sprint or two after each round. The first round was messed up by user error. I fixed the timer and switched the music to DMX as requested by Landslide.
Explosive Merkins
Absolutions
Suicide Squats
Y not Dirty Girl Man Makers
COT: Meatloaf was the 6 but did my story instead and nailed it.
Prayers for Chubbs’ son Manchester’s grandson and all those that are currently sick or in need.
It was an honor to lead and thanks to those that joined me.
8 exercises – 8 rounds – 8 reps
Q – Manchester
Waldo
Doubtfire
Vespa
Norm
Mr Anderson
Ruck Ruck
Mudhole
3/7/2024
Pax:
Fallout Boy
Pinto
Armstrong
Deliverance
Raven – QiC
Intro
5 Core Principles
Disclaimer
The Thang:
Rucked from the parking lot to the observation deck. Took a quick peek around (in the dark) and did some work with rucks:
5 merkins
10 lunges
15 squats
5 merkins.
We then rucked toward the RR tracks and turned around about ¾ of the way out to head back to the parking lot.
After the observation deck, Deliverance posed the question “is leadership a skill one is born with or something one can learn?” (from the LDP3). We had great discussion for the rest of the ruck, it was fantastic.
Back to the parking lot for CoR & BoM
As always, it was an honor to lead.
AYE!
Raven.
F3 Men: Bob Ross, Southie, Colson
25 jumping jacks
25 curls
25 walking lunges
25 squats
25 walking lunges
25 overhead press
25 walking lunges
25 mountain climbers
25 walking lunges
25 curls
25 overhead press
50 jumping jacks
Reload
Gold wing
Waldo
Huckleberry
Manchester
Doubtfire
Lonzo
Rudy
Stark
Vespa
Echo
Guardian
Full pull
Isosceles-Q
Played hungry hippo.
Meatloaf – Q
Cinnamons
Doubtfire
Astro
T1000
Cybertruck
Crawdad
Van Wilder
I “lead” the ruck portion while others ran
5 year celebration Run/ruck
PAX:
Runners
Rudy
Gulliver
Norm
Viper
Echo
Mercy
Bourbon
Someone
Lonzo – Q
Ruckers:
Cybertruck
Van Wilder
Crawdad
Astro
Doubtfire
T1000
Meatloaf – Q
The runners did Waldo’s hills route to mix things up. Got 4 laps in and 5+ miles. Never found Waldo. 🤣
Ruckers followed a similar route but not as many laps.
Backblast: March 9th, 2024
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Photon – Q
Deliverance
Geppetto
Huffy
Nitrous
Raven
Workout: Progress Report #2
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”:
45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise). Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps. If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
Ended with:
Count-O-Rama: 6
Name-O-Rama
The Six – Nitrous
LDP3
Ball of Man
Spreadsheets from the Gloom: 50F and wet, but at least it wasn’t raining. This BD was an attempt to get a quantitative pulse on my own personal fitness progress since starting F3, as it was a repeat of the first IPC WOD I did three weeks into my F3 journey. On that day I was able to perform 310 reps with a lighter block. Today, 6 months later, I was able to perform 401 reps, all with a heavier block. It simply goes to show how quickly F3 can help you accelerate if you give it the opportunity and put in the work.
I truly want to thank everyone who showed up for this one, despite the 5-year celebration going on simultaneously at The Battlefield. Several of you were injured, a couple of you had vocalized your lack of interest in IPC workouts, and one of you wanted to back-out after watching the video having already HCed, but you all showed up and killed it anyway. Nitrous topped it off with a powerful six.
It was a pleasure to embrace the suck with you gentlemen this morning, and of course, a pleasure to lead. Would love to see some of you back out for IPC 2024.
3/12/2024
Q Crawdad
Viper
Lonzo
Guardian
Phat Thor
Lobstah Roll
Warm up: SSH, Windmill, arm circles
Bring block down to river
30 curls
30 row
Bear crawl up hill, lunge walk back
Repeat 3x
40Nolan Ryan
20 WW sit-ups
Skip up hip, walk back
Repeat 3x
Skip together as group up hill
15 kettle bells
15 OH press
COT
Crawdad six
Someone = Wipers ☝️
PAX:
Van Wilder
Astro
Bourbon
Rudy
Norm
Landslide
Stark
Waldo
Doubtfire
Crawdad
Echo
Phat Thor
Irish Hoss
Huckleberry
T1000
Wipers
Isosceles
Woodstock – Q
Mercy – Q
Lonzo – Q
Opening: Mercy
Warmups: at Station 1
Lonzo: Windmills, 100 Curls, Motivator
Mercy: Squativator
Woodstock: Tyson vator
Count off by 3s
1s with Lonzo, 2s Woodstock, 3s with Mercy.
Station progression – 2, 3, 4. Lonzo start at 2, Mercy 3, Woodstock 4
10 minutes each station, 60 seconds for transition
0640-0652: 1st station
0652-0653: 60 second transition
0653 – 0705: next station
0705-0706: 60 second transition
0706-0718: last station
COT – 0720 – 0730
This plan almost worked with timing..
Lonzo 6, 5 years 1000 posts almost done. 🤣
Prayers for all
Station 2 Logs Lonzo
10 Dirty girl man makers
3 merkins
3 block/log curls
3 block/log presses
20 squats with block or log
30 calf raises with log
Bear crawl to cone and back
Repeato
Station 3 – Woodstock – blocks needed. Will use the terraces.
1 edge of grass – 10 squat thrusters
Squat jump forward to 1st terrace
20 2-is-1 step ups.
Duck walk back to block
10 squat thrusters
Squat jump forward to second terrace
20 2-is-1 toe touches
Duck walk to 1st terrace
20 2-is-1 step ups.
Duck walk to block
10 squat thrusters
Squat jump forward to 3rd terrace
20 2-is-1 box jumps
Duck walk to 2nd terrace, 20 2-is-1 toe touches
Duck walk to 1st terrace, 20 2-is-1 step ups.
If time permits, repeat starting at 3rd terrace.
Station 4 -Frogs and benches. Mercy
Optional: in cadence – may help everyone stay together, and not have to remember exercises
30 Tricep dips
30 flutter kicks. 2 is 1
30 incline merkins
30 big boi sit-ups
30 step ups. 1 is 1
30 LBC
Run around pond – short half loop
Repeato
3/2/2024
Q-crawdad
Footloose
Lyman
Coconut
Norm
Runt
Irish Hoss
Warmup: SSH, Windmills, arm circles cadence a bit rocky
DORA
150 KB, 150 OH press. Run to 3rd light
200 Curls, 200 Squat. Same run
100 Man-makers, 100 wWII sit-ups. Run
COT
Six runt
Backblast March 11th, 2024
AO Camelot- Generals Ice Cream -Whitehouse
Q- Full Pull
PAX-
Doubtfire
Cinnamons
Warm up:
Arm Circles
SSH
1 exercise per 1 minute round. 15 second rest. 4 exercises per set. 4 sets.
Mosey after each round
Beatdown:
1.
Goblet Squats
Lunge
Bent over row
Monkey humper
2.
OH Press
Curls
Merkin Taps
Pickle pounder
3.
Dips
Prison Burpee (knee raise after)
Skull crusher
DD Merkins
4.
Bench Press
Mountain Climber
Block Side step. (Knee raise)
Plank
5 rounds of chinups to failure
COT
Ldp3: Doubtfire
6: Doubtfire
Let Freedom Ring
Dora, Southie
Only two pax posted so we saved Belle Ringer for another day.
Mile run
Alternatively chose exercises to do AMRAP
03/11/2024 – Monday Success:
Date: 03/11/2024
Time: 5:30 – 6:15 AM
Location: Gauntlet – Rivercrest Park, Perrysburg
Q: Bourbon
PAX Count: 10 Total
PAX Names:
Nitrous
Mercy
Drip
Photon
Geppetto
Irish Hoss
Guardian
Huckleberry
Waldo
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:
• Motivators (10-count).
Beatdown:
• Mosey from parking lot to base of hill
• Jacob’s Ladder workout:
o Performed OYO (on your own); this is you against you to build your own endurance and grow stronger
o Climb the ladder to 8 and then descend back down to 1 (as time allows)
o Example: 1 = 1 hill sprint up, 1 burpee at top, sprint down; 2 = 2 hill sprints, at the top of the hill on second sprint, 2 burpees at top, sprint down.
o In between each ladder step, you are to walk to the midpoint of the soccer field and back to lower your heart rate and recover
• Mosey back to Gauntlet base
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Irish Hoss.
• Announcements
• LDP3
• COT / Prayers and Intentions
QIC
Stark
PAX
Guardian
Binford
Huffy
Irish Hoss
Bourbon
Poodle
Spaulding
Mile High
Photon
Huckleberry
Van Gogh
Coconut
The Thang
The Iron Mountain. IYKYK!
Stark
6 HIMs got stronger Today.
Mile High the Q
Fat Amy the 6
Rudy
Lonzo
Echo
Coconut
Meatloaf – Q
Huffy
Buttercup
Chubbs
We rucked 3 miles
3/12/24 – Coronado
The pull up bars were groaning this morning with all the men (16) that were out at Coronado!
We had 4 FNG’s join us today too! Reload will have to tell us if that is a record breaker.
PAX:
Rudy
Mercy
Vespa
Lyman
Snake Bite
Landslide
Manchester
Fat Amy
Sven
Lonzo
Viper
Norm – Q
Doogie – FNG
Dingo – FNG
Oops – FNG
Bandicoot – FNG
Backblast March 13th, 2024
Black Ops- Waterville sledding hill
Q- Full Pull
PAX-
GMO
Astro
Buttercup
Beatdown:
SSH
Arm Circles
Walk on toes 2×15 yards
Walk on heels 2×15 yards
Straight leg kick 2 x 15 yards
High knees 2 x 15 yards
Lunges 2 x 15 yards
Hula hoop hips 2 x 10 both way
Hill sprints for 25 minutes
Sprint Up
Walk down back of hill
Walk around side of hill
Repeat
Circle block curls for finish 2×10
Count o Rama
Name o Rama
6: Buttercup
Announcements
Backblast – March 13. 2024
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Geppetto (Q)
Guardian
Spaulding
Photon
Crawdad
Irish Hoss
Bourbon
Workout: Wellnes Wednesday
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warm up: None
The Thang:
Hero WOD: “Maupin”
U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
Run 800 meters – we “modified” and ran the gravel track (approx 1100 meters)
49 push-ups
49 sit-ups
49 squats
Repeato until time is called.
COT:
Count o Rama – Eight
Name o Rama
The Six – Photon – Eh’d through various social media posts beginning in June of last year. Decided to try it out and literally hasn’t stopped since day one! F3 is a place for role models and to find men who do it right. Photon gave an example of watching Spaulding father his daughter the previous night at gymnastics. He said Spaulding was doing it “differently” that the others around him and Photo appreciate that. Got is name because he works at First Solar.
LDP3: Disruption: Disturbance to the status quo.
Announcements: Check Mumblechatter! Plenty of opportunities to serve as guys continue to execute their Winter Challenge 3rd F initiatives.
BOM w/prayer: Prayers for Coconut and a speedy recovery from his skin cancer surgery (more on Coconut below). Prayers for this group as a whole and that God continues to bring men to F3 and that we as a group continue to lead our families and communities and make an impact. And prayers of praise to the G.O.A.T. Disruptor, Jesus, who came to Earth to show us a different way to live in which we place others before ourselves.
Spreadsheets from the Gloom: Warm-ish. Low 50s. Low wind. One of those mornings where you get a mix of shorts, hats, sweatshirts, etc. No one is quite sure how to dress. LOL.
Despite not being able to workout because of his recent procedure. Alan “Coconut” Davies still posted this morning, walked the track and provided encouragement and presence to the PAX.
This is F3.
A doctor prescribed week off from physical exercise is like a hall pass to fartsack seven days in a row. But not for a HIM like Coconut. He was there at 5:30 for the opening and stayed through COT. He didn’t say much. He was mostly quiet. He didn’t have to speak. His presence was felt by the PAX. His actions spoke on his behalf.
This was a timely reminder to myself and hopefully the other PAX in attendance and hopefully anyone else who reads this. Being there for each other is what matters. Whether it’s pushing alongside someone during IronPax, throwing on a ruck and chatting, grabbing coffee after a Saturday beatdown, serving alongside someone at Mosaic.
HIM, make your presence felt. It may mean more to someone that you could even imagine.
Backblast for 5k Season, week 7 @ grantland 3/12/24
PAX:
Tarnished
Photon
Chopstick
Spaulding
Gulliver
Irish Hoss
Isosceles
Hannibal
Echo
Guardian
Eh
Churchill
Mile High
Bourbon
Coconut (Q)
Intro: Mission and Core Principles
Warm-o-rama: SSH IC
a few mobility drills in the parking lot.
mosey to 800m interval starting line.
THANG: Interval ladder: 800, 600, 400, 200, 400, 600. Speedwork is there to get you practice with mental toughness–continuing to push when you’re in deficit. Also, to build your confidence in your race pace, by giving you experience running substantially faster than it. and to sharpen your muscles to perform in a high intensity mode of increased power and range.
PAX were instructed to pace faster than their race pace target, and increase speed as intervals get shorter. 6, 4, and 2 hundred intervals were around the 1/4 mile loop around soccer field, with a 1/2 lap recovery. Not enough to be fully recovered, adding to the toughness part.
Ran out of time to finish with an additional 800 :(.
Mosey back to the shelter for COT.
COR/NOR Chopstick with the 6.
LDP3 on connecting with 2.0’s over old movies.
Next week is the finale, where PAX will ‘race’ a 5k, trying to improve over initial times, and achieve goals that were set.
3/13/24 – Field of Dreams
9 Men made it out to Field of Dreams this morning.
PAX:
Rudy
Lonzo
Van Wilder
Bandicoot
Dingo
Lyman
Landslide
Norm – Q
Frida – FNG
Team Work:
After 3 count-o-rama’s the Q finally got it right and the men broke off into teams of two. 1 did the work, while the other did curls. After each set, run with your partner to the cone and back.
50 Manmakers Curls
100 WW3 Sit-ups Curls
150 American Hammers Curls
200 Goblet Squats Curls
250 LBCs Curls
300 Futter Kicks Curls
None of the teams made it through the entire workout, so we’ll have to try again someday.
1 final count-o-rama
name-o-rama
6 – Lyman
FNG – named him Bob Ross originally but it was already taken.
Welcome to F3 Frida!
Circle of Trust
3.14.2024 at the ARMORY (π Day)
Astro
Norm
Stark
Vespa
Doubtfire
Echo – the 6th
Cybertruck
Mr. Anderson
Waldo – Q
Warm up
SSH x 20 (4 count)
Windmills x 10
Chain breakers x 10
Arm Circles x20 (4 count)
Circle Arms x20 (4 count)
T-Claps x 20 (4 count)
Air presses x 27 (4 count)
Tabata format
45 seconds of work
15 seconds of rest
Round 1 – lower
1. Calf raises with block
2. Squats with block
3. Box jumps
4. LT Dans
5. Monkey humpers
Round 2 – core
1. Flutter kicks
2. Hard ass (glute bridge)
3. Shoulder taps
4. LBCs
5. Low plank
Round 3 – upper
1. Curls
2. Block slide/merkins
3. Overhead press
4. Bent over rows
5. Tricep dips
Round 4 – total body
1. Thrusters
2. Burpees
3. Block swings – omitted to the location change
4. Mike Tyson’s
5. Pickle ponders
A short recovery Mosey out and back
Armstrong Ruck
Pax:
Deliverance
Fallout Boy (Q)
Pinto
Raven
Fallout Boy pinch hitting for Armstrong. Over the hill, PT (14 ruck presses, ww3 sit-ups, deep squats), back to the lot, PT (same), around the loop, ‘Fallout Finish’ of lunges across the lot.
3/14/2024 – pi – Irrational
Q – Irish Hoss
Spalding
Huckleberry
Mile High
Beretta
Guardian
6 – Hannibal
Crawdad
Photon
Bourbon
Geppetto
FNG – Flying Squirrel
FNG Vegan
Great Morning at the Wall
Warmup
Windmill / SSH / Run up the ramps to the flagpole and back down
Workout
Consisted of full body exercises in quadrants of a pie chart to celebrate 3/14 pi day. Linked in a random alarm to run the steps to connect to the LDP3 disruption message.
Quadrant 1 – 14 Reps of each
Wide Merks / Pudding Scoops (2=1) / Flying Squirrels
Run up the ramps to flag pole and back
Quadrant 2 – 15 Reps of each
Aussie Merks / Carolina DD / Burps
Run up the ramps to flag pole and back
Quadrant 3 – 92 Reps of each
SSH / Hillbilly Walkers / Squats
Quadrant 4 – 65 Reps of each
Dips / Dirty Hookups / Box Jumps
Finished with COT – Hannibal = 6 and named 2 FNG’s
Chubb Zone
Pax:
Lyman
Lonzo
Mercy
Footloose
Meatloaf
Chubbs – Q
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: Specifically, this is a free, volunteer, peer-led workout. You are not a professional. You also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, the most important thing is that you don’t get hurt. For reference, here’s the full doc.
Warm up:
Between cones
Dynamic Stretching (to cone and jog back)
Jog
High knees
Butt kickers
Zombie Walk
Sprint
Workout:
One person completes the listed exercise while the other carries a heavy object around the island.
Chubb Zone work:
Merkins
Squat
Curls
Hand Release Merkins
Shoulder tap plank
COR
NOR
The 6 – Lyman
Announcements
LDP3 – Disruption
Closing Prayer
Pre-Beatdown Run: Black Ops at Rabbit Hole
Pax:
Fat Amy – Q
Norm
Callahan
Waldo
Lonzo
Viper
Ran 4.33 miles around Bluecreek Park
3/16/24
AO: Leadership Ruck @ Fortress
Pax:
Phat Thor
Tarnished
Claymore
Photon
Raven
Deliverance
Stalker
Valiant
Drip
OSHA(FNG)
Tadpole(FNG)
We talked about the idea that for you to forgive someone else, you first need to admit that you have been hurt. And you need to admit that it makes a difference. BUT you need to realize that forgiveness does not necessarily mean closure with the person. We need to be able to forgive without the need for reconciliation. Reconciliation CAN happen but does not NEED to happen for you to be able to forgive.
3/16/24
AO: Fortress
Beatdown: Back 40
Pax:
Phat Thor
Tarnished
Claymore
Photon
Raven
Deliverance
Hannibal
Spaulding
Drip
OSHA
Photon got the group started while YHC went and prepared the last of the stations. I guess waking up at 4:30 was not early enough.
They did the normal warmups:
Chainbreakers, SSH, Windmills, Mosey
Then I picked them up and we started with an actual brand new warm up that I am calling the Squrrelivator:
Starting at 7 in Motivator cadence:
Squrls
Squats
Curls
This is was a nice arm and leg burner, going to push it to 8 next time Lonzo is around.
Then we introduced the stations:
Battle Rope
Bucket Carry/Farmer Carry
Chest Press(with a 60 lb block)
Thors Hammer(KBS into a Squat into a Thrust – repeat)
Sledgehammer(10lb and 16 lb)
2 Man Tire Flip
Push Sled
Pull Sled(50 yards)
Sandbag(throw over the head and repeat)
Our timer was the pax pulling the sled. Once the sled got back we rotated. We made it through about 2.5 stations. All in all, a great beatdown. Nice full body.
NOR and COT
I forgot to mention in the Ruck that Tarnished gave us a great preblast for next week’s LDP3 while Spaulding gave us a nice overview on disruption.
Prayers:
Claymore’s cousin Brandon passed from Cancer
Thanksgiving for Armstrong’s 2.0 being cancer-free! and Photon’s wife had a misdiagnosis. Drip and the family, Tarnished’s co-worker.
Q – Viper
Re-Load
Fat Amy
Waldo
Norm
Huckleberry
Gold wing
Doubtfire
Flair
Rudy
Irish Hoss
Manchester
GMO
Full Pull
Callahan
Lonzo
Vespa
Mercy
Warm-up: None
Beatdown:
100 Merkins
Run up hill, down backside, and around on the track
90 Flutter Kicks (2:1)
Run again
80 Air Presses
Run Again
70 Merkins
Run
60 Flutter Kicks
…
Silver Surfer’s VQ – The Battlefield 3/16/24
PAX:
Isosceles
Reload
Footloose
Crawdad
Woodstock
Bourbon
Runt
Tackleberry
Vespa
Waldo
Lonzo
Norm
Rudy
Meatloaf
Mercy
Irish Hoss
Mr. Anderson
Huckleberry
Doubtfire
Guardian
Fat Amy
Silver Surfer (Q)
Clutch (2.0)
Mismatch (2.0)
Spiderman (2.0)
Black Spider (2.0)
Weasley (2.0)
Slider (2.0)
Top Thrill (2.0)
Flex Hard (2.0)
Madden (2.0)
FNG 1: Mason Young “Atari”
FNG 2: Kamden Lengel “Chicken Legs”
FNG 3: Atley Lengel “Drumstick”
FNG 4: Elliot Miller “Octane”
Welcome to F3: Fitness, Fellowship, and Faith.
The Mission is to plant, grow, and serve small workout groups for men, for the invigoration of male community leadership.
We have 5 core principles:
• Always Free
• Open to ALL men
• Always outdoors
• Led by a member of the group
• Ends in a circle of trust
Warm-up: 20 Side Straddle Hops & 20 squats in cadence
Pair up with your 2.0 or someone next to you
The Thang: F3 UNO
As a pair, draw a card, do the exercise, and run to the cone & back. The team with the most times to the cone WINS (Keep a tally of each run)
# Reps = number on card x3
• Red: Merkins
• Blue: Step-ups
• Yellow: Burpees
• Green: BB Sit-ups
• Wild: Draw card & give to another group
• +2: Draw 2 more cards (do exercises before run)
• +4: draw 4 more cards (do exercises before run)
• Skip: Skip to the cone
• Reverse: run backwards
• Round 1: 15 min long
Halftime: Fat Amy lead 6 ct Squativators
• Reset score, do round 2 for 15 min
Closing:
• Count O Rama: 35 PAX!
• Name O Rama
• 6: Bourbon
• Announcements: Playhouse build coming up: volunteer or donate. NWO F3 Anniversary convergence May 11th!
• LDP3 (Runt): Disruption
• Prayer requests
Prerun Pump Station:
Phat Thor
Lonzo
Tarnished
Ran 4 miles
Q: Oil Change
PAX: huffy, deliverance, photon, binford
Topic: we discussed the Serenity Prayer while rucking.
Randomized workout:
Pick number 1-10
1: 10 burpees
2: 20 Merkans
3: 20 shoulder taps
4: 10 LT Dans
5: 20 big boy sit ups
6: 30 LBCs
7: 20 side squats
8: 20 normal squats
9: 20 flutter kicks
10: 20 side straddle hops
Lap after every 3 workouts
Attendants: Anchor, Huckleberry, Ponzi
Three HIMs made there way to the yard.
to include Crack from down range Chicago.
Mile High the Q
Crack the 6
Raven
It was an honor to lead.
Backblast: March 17th, 2024
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Photon – Q
Callahan
Guardian
Fat Amy
Lonzo
Phat Thor
Tarnished
Workout: Shamrock Surprise
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: In Cadence (Kind of)
Only 3 of the 7 pax showed up to the BD wearing green on St. Patrick’s Day, which was completely unacceptable, and penalty work ensued. After floating the idea of Abso-Vators to the PAX, The Q was peer-pressured into giving it an attempt with a 5 count.
5 absolutions. Drop the groiners, 5 Makhtar N’Diayes into plank jacks. Drop the Makhtar N’Diayes, 5 plank jacks. Drop 1 rep, repeato down to 1 rep of each.
Abso-vators were abso-terrible. The cadence was an abomination that needed its own set of absolutions it was so sinfully bad. Keeping track of an 8 count exercise in cadence with your head down while trying to keep track of what motion came next was too much at 6:00am, even with a veteran group of PAX.
The “Thang”:
Irish Jig – Pax performed their best interpretation of an Irish jig during the entire duration of “Gettin’ Jiggy Wit It” by Will Smith. The jig was only interrupted when “Gettin’ Jiggy Wit It” was mentioned, at which point the PAX dropped down into a burpee and then resumed jigging until the next “Gettin’ Jiggy Wit It”. Totaled 13 burpees. Let’s just say that the PAX of the Black Swamp aren’t world-class Irish jiggers.
Moseyed to ¾ up the hill prior to the roundabout.
Over The Rainbow – PAX performed Welsh Dragons counterclockwise from 9:00 to 3:00 around the arc of the round-about on their quest to find a pot-o-gold. First half was down hill and second half was uphill. PAX worked up to 9 reps of each exercise by the time the end of the rainbow was reached. Totaled 45 merkins, 45 plank jacks, and 45 back-of-shoulder taps (2 is 1).
Pot-belly O’ Gold – Upon reaching the end of the rainbow, the PAX found a Potbelly-o-G.O.L.D and proceeded directly into 5 minutes of Mary. 1 minute AMRAP of 4 different exercises with 15s rest between exercises. Exercises were the following:
(G)as Pumpers
(O)utlaws
(L)BCs
(D)ollys
4 Leaf Clover – After working off the potbelly caused by the jigs dinner, the PAX set off to find that ever-elusive 4-leaf clover. With no luck finding one, they decided to grow one of their own. Routine started halfway down the driveway to the river at the “roots” of the clover. The leaves of the clover were 6:00, 9:00, 12:00, and 3:00 on the roundabout at the top of the hill. PAX performed burpees to fuel the growth of the clover leaves. Upon feeding the plant with burpees, the PAX then ran up to the first leaf of the clover and performed 16 reps of the exercise for that leaf in order to make it bud. Upon completion, PAX returned down the hill to the roots to fuel the next leaf. Since there was now one leaf already present, the second leaf needed more fuel to bud, thus requiring more burpees. This format continued until the PAX had fed all 4 leaves with burpees and performed the 16 reps of each exercise at each leaf.
Leaf 1 – 4 burpees to feed –> 16 No-cheat Merkins
Leaf 2 – 8 burpees to feed –> 16 Jungle Boys
Leaf 3 – 12 burpees to feed –> 16 American Hammers (2 is 1)
Leaf 4 – 16 burpees to feed –> 16 Crab Cakes (2 is 1)
Ended with:
Count-O-Rama: 7
Name-O-Rama
The Six – Phat Thor
LDP3
Ball of Man
Spreadsheets from the Gloom: 35F and dry. Despite the abso-vator start, I think this BD went over pretty well and presented a solid challenge for the PAX present. The Welsh Dragons were a bit more challenging than originally anticipated, but that was due to the impromptu abso-vators to start the BD. I do think that there should have been a better demo given prior to the jig, as the form varied wildly amongst the PAX. There would have been no awards given for the overall performance other than maybe “Worst of Show”.
Carefully crafted playlist played in the order presented can be seen below:
“Green River” – CCR
“Getting’ JIggy Wit It” – Will Smith
“Chase the Rainbow” – Kenny Wayne Shepherd Band
“Gold on the Ceiling” – The Black Keys
“Get Lucky” – Daft Punk
“Pinch Me” – Barenaked Ladies
“The Blood of Cu Chulainn” – Jeff & Mychael Danna
“Valley of the Jig” – The String Cheese Incident
As always, it was a pleasure to lead the men of the swamp. This was a fun one, and it was nice to try out something a bit different.
3/16 – ruck / run
Run – out and back through sidecut
Q – Irish Hoss
Bourbon
Gulliver
Rudy
Iso
Ruck
Q – Crawdad
Cybertruck
Meatloaf
Footloose
Runt
Guardian
Madden
Reload
Breakdown
Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Raven
Tabata workout with 3 sets of 4 exercises. Each set was 1 min each exercise, 30 second jog recovery, 45 sec. each exercise, 30 sec jog rec, 30 sec each exercise, 30 sec rec.
Set 1: off balance murican, block swings, bicycle, plank jack shoulder tap
Set 2: block curl, block squat, v-ups, superman
Set 3: decline murican, no surrender, flutter kick, man-maker (or burpee)
Backblast: March 18th, 2024
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX:
Photon – Q
Beretta
Flying Squirrel
Mile High
Van Gogh
Workout: Spring Into Spring
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: In Cadence
10-Count Motivator
Mosey around parking lot while we waited for flying squirrel to locate the correct parking lot.
The “Thang”:
With Spring upon us, ran a HIIT workout designed specifically around explosiveness. Intervals were extremely short given the intensity of the work performed. 5 Rounds of work with 30s rest between each round. Each round consisted of two exercises that were performed back and forth for 15s intervals for 1 minute total. 1m rest after each set. 3 sets total.
Round 1: 15s exercise 1, 15s exercise 2, 15s exercise 1, 15s exercise 2, 30s rest
Move to next round and repeat until all 5 rounds complete
1m rest
Run as many sets as time allows (we completed 3 sets total)
Round 1 – Explosive Kneeling Jump to Tuck Jump / Explosive Plyo Plank (Low to High Plank)
Round 2 – Bonnie Blaire / V-Down (From Merkin)
Round 3 – Explosive Single Leg Sprinter Jump / Explosive Pendulum (Low) Plank
Round 4 – Explosive Single Leg Plyo Glute Bridge / Jumping Spider
Round 5 – Apolo Ohno / Explosive Sprinter Sit-up
Ended with:
Count-O-Rama: 5
Name-O-Rama
The Six – Van Gogh
LDP3
Ball of Man
Spreadsheets from the Gloom: 30F and dry. We had a bit of a late start due to parking-lot confusion from a newer PAX who had never been to the AO, but got to work immediately upon his arrival. This beatdown was intense, with explosive exercise that were difficult to maintain over the entire duration of the workout. That said, the quantity of rounds/exercises and their durations seems appropriate for pushing the average PAX. Biggest downside here were the exercises themselves. The majority do not have an F3 equivalent, so there was a lot of demo-ing prior to starting the work. All-in-all it was a fun, challenging BD that added some nice variety in terms of exercises and training methodology.
As always, the playlist had significance.
“Jump” – Van Halen
“Bombtrack” – Rage Against the Machine
“Misty Mountain Hop” – Led Zeppelin
“Jumper” – Third Eye Blind
“Time Bomb Ticking Away” – Billy Talent
“Trip Hoppin’” – Aerosmith
It was a pleasure to lead the small group this morning, and it was nice to see Beretta and Flying Squirrel out for the 2nd time this week!
Backblast: March 18th, 2024
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX:
Photon – Q
Beretta
Flying Squirrel
Mile High
Van Gogh
Workout: Spring Into Spring
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: In Cadence
10-Count Motivator
Mosey around parking lot while we waited for flying squirrel to locate the correct parking lot.
The “Thang”:
With Spring upon us, ran a HIIT workout designed specifically around explosiveness. Intervals were extremely short given the intensity of the work performed. 5 Rounds of work with 30s rest between each round. Each round consisted of two exercises that were performed back and forth for 15s intervals for 1 minute total. 1m rest after each set. 3 sets total.
Round 1: 15s exercise 1, 15s exercise 2, 15s exercise 1, 15s exercise 2, 30s rest
Move to next round and repeat until all 5 rounds complete
1m rest
Run as many sets as time allows (we completed 3 sets total)
Round 1 – Explosive Kneeling Jump to Tuck Jump / Explosive Plyo Plank (Low to High Plank)
Round 2 – Bonnie Blaire / V-Down (From Merkin)
Round 3 – Explosive Single Leg Sprinter Jump / Explosive Pendulum (Low) Plank
Round 4 – Explosive Single Leg Plyo Glute Bridge / Jumping Spider
Round 5 – Apolo Ohno / Explosive Sprinter Sit-up
Ended with:
Count-O-Rama: 5
Name-O-Rama
The Six – Van Gogh
LDP3
Ball of Man
Spreadsheets from the Gloom: 30F and dry. We had a bit of a late start due to parking-lot confusion from a newer PAX who had never been to the AO, but got to work immediately upon his arrival. This beatdown was intense, with explosive exercise that were difficult to maintain over the entire duration of the workout. That said, the quantity of rounds/exercises and their durations seems appropriate for pushing the average PAX. Biggest downside here were the exercises themselves. The majority do not have an F3 equivalent, so there was a lot of demo-ing prior to starting the work. All-in-all it was a fun, challenging BD that added some nice variety in terms of exercises and training methodology.
As always, the playlist had significance.
“Jump” – Van Halen
“Bombtrack” – Rage Against the Machine
“Misty Mountain Hop” – Led Zeppelin
“Jumper” – Third Eye Blind
“Time Bomb Ticking Away” – Billy Talent
“Trip Hoppin’” – Aerosmith
It was a pleasure to lead the small group this morning, and it was nice to see Beretta and Flying Squirrel out for the 2nd time this week!
BB for a cakewalk at the foundry on 3/18/24
PAX:
Meatloaf
Woodstock
Van Wilder
Geppetto
Dingo
Guardian
Lonzo
Coconut (Q)
Intro: Mission and Core Principles
Warm-o-rama:
45/15 tabata
SSH, squats, Merkins, BBSU
one lap of the track. Bear-craw 40m to draw seeds for our bracket.
THANG: used the F3 workout deck to play a tourney of war. first to 2 wins. Winning card is the exercise, losing card is the reps.
we had one war, which precipitated a group round 100 burpees (cumulative) and 4 extra sets, matching up the 4 face-down cards.
Lots of squat varieties, lots of merkin varieties, a good number of burpees. some plank-jacks, flutters, bear crawls etc for variety 🙂
All in all a good mix of work and ultimately a pretty robust BD.
COR-NOR, Van Wilder 6.
Coffeeteria:
PAX
Van Wilder
Woodstock
Geppetto
Lonzo
Woodstock
Coconut
Guardian
Bonnie Blair Day 3/18/24
Pax:
Reload
Cinnamons
GMO
Full Pull
Vespa
Waldo
Norm
Huckelberry
Rudy
Organic
Doubtfire (Q)
Born in Cornwall, NY 60 years ago today, five-time Olympic gold medalist Bonnie Blair was honored and celebrated in proper fashion at Camelot.
Blair’s best event was the 500m sprint, so after a short mosey down Providence Street to Adventure Spirits Distillery, we began our five stops where we performed work. We carried the “Olympic Flag” with us throughout. But, for safety reasons, we left the torch at the AO.
At the distillery we did a little warm up then performed two laps around concrete oval in high plank position and “plank walked” the circumference of the oval-approximately 20 m per lap.
Next, we performed a Burpee Line Dance. All pax held Al Gore while each pax, one at a time, performed one burpee.
We proceeded to mosey to four more locations, all 100 m apart where we would perform 2 different exercises for a total of 500 reps collectively, or 45 apiece.
The exercises were as follows:
Lt. Dans
Freddie Mercuries
Apollo Ono
Box Jumps
Decline merkins
double leg hops
Fire hydrants
Star fish sit ups
We finished at the flag with a Bonnie Circle for 500 total reps.
COR:
NOR:
Six: Waldo
Kotter: Organic
LDP3: GMO
Announcements and BOM
Always a pleasure to take the Pax on a tour of our little village!
Backblast for 5k Season week 8 — finale
@ Grantland on 03/19/2024
PAX:
Flynn Rider
Fat Amy
Sven
Spaulding
Geppetto
Isosceles
Guardian
Gulliver
Chopstick
One Man Band
Photon
Irish Hoss
Waldo
Churchill
Mile High
Hannibal
Van Wilder
Phat Thor
Tarnished
Echo
Coconut (Q)
intro: mission and core principles
Warm-o-rama: tour the parking lot with warm-up drills: high knee skip, high knees, butt kickers, goose steps, scoops, Karaoke
Mosey to the starting area and review the course.
had to start twice owing to a set-up fail, in that the finish line timing station fell over in the wind.
on the re-start, everything went off without a hitch. 3 laps of the park and finish at the clock.
Many big improvements, and a few less big improvements, were had, but all the PAX showed grit and determination in the chill temps and wind.
Times:
Flynn Rider – 40:24
Fat Amy – 24:11
Sven – 26:40
Spaulding – 25:28
Geppetto – 33:18
Isosceles – 23:00
Guardian – 29:40
Chopstick – 22:22
One Man Band – 22:03
Photon – 21:31
Irish Hoss – 25:22
Waldo – 23:33
Churchill – 25:55
Mile High – 25:30
Hannibal – 33:16
Van Wilder – 26:36
Phat Thor – 28:43
Tarnished – 25:32
Echo – 25:40
Coconut – 20:52
Q –
Everest
Pax-
Anchor
Cologne
Warm ups
Abe Vigoda
Side Straddle Hops
Imperial Walker
25 reps per toss
Rt Hand
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips –run bases (lap) every 3 rounds —
Left Hand
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters
18 March 2024 Backblast: Dora, Besse, Colson, and Southie completed a Murph in honor of St. Patrick’s Day. Some modified due to injury. We pushed ourselves, bonded over the struggle, and prepared ourselves for the incoming “Black Swan” event. Prepare!
Backblast March 20th, 2024
Black Ops- Waterville sledding hill
Q- Full Pull
PAX-
Pooh Bear
Norm
Viper
GMO
Rudy
Beatdown:
SSH
Arm Circles
Walk on toes 2×15 yards
Walk on heels 2×15 yards
Straight leg kick 2 x 15 yards
High knees 2 x 15 yards
Lunges 2 x 15 yards
Hula hoop hips 2 x 10 both way
Hill sprints for 25 minutes
Sprint Up
Walk down back of hill
Walk around side of hill
Repeat
30 count circle merkin
Count o Rama
Name o Rama
6: Pooh Bear
Announcements
Club Chubb
Pax:
Landslide
Lonzo
Woodstock
Bandicoot
Dingo
Chubbs – Q
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: Specifically, this is a free, volunteer, peer-led workout. You are not a professional. You also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, the most important thing is that you don’t get hurt.
Warm up:
Mosey
Chain Breaker
Windmill
Workout:
A Bear Crawl suicide of five increasing lengths with decreasing burpees at the end of each length. Once Burpees are complete, sprint back to the starting line and hold plank/ Al Gore. Completed two rounds.
Naxt work was similar, but with a block. Rifle Carry from start to first cone, do exercise and then rifle carry between stations. Repeat.
Start
25 Curls
Start
20 Squats
Start
15 WW3 Situps
Start
10 Squat Thrusters
Start
5 Manmakers
COR
NOR
The 6 – Dingo
Announcements
LDP3: Lesson 4 – Language
F3, like any good org, has its own unique language. Your words matter, how are you using them? Are those you are leading able to understand you? (You own communication missteps, etc.)
Closing Prayer
3/20/24 Grantland
Q – Irish Hoss
Coco
Echo
Tarnish
Crawdad
Nitrous
Photon
Mile high
Challenge
Timed Rounds of Blockwork per below
If you complete the round in the allotted time you can move to the next round and collect points for your amrap reps. If you do not complete the round in time, you need to repeat it for the next round.
Reps Round 1
3 Man Maker
6 Thrusters
9 WWII Situp
12 Shoulder Press
15 Rollover Block Merkins
18 KB Swings
21 Bent Rows
24 Curls
AMRAP Curls
Min 4
Reps Round 2
3 Curls
6 Man Maker
9 Thrusters
12 WWII Situp
15 Shoulder Press
18 Rollover Block Merkins
21 KB Swings
24 Bent Rows
AMRAP Bent Rows
Min 5
Reps Round 3
3 Bent Rows
6 Curls
9 Man Maker
12 Thrusters
15 WWII Situp
18 Shoulder Press
21 Rollover Block Merkins
24 KB Swings
AMRAP KB Swings
Min 6
Reps Round 4
3 KB Swings
6 Bent Rows
9 Curls
12 Man Maker
15 Thrusters
18 WWII Situp
21 Shoulder Press
24 Rollover Block Merkins
AMRAP Rollover Block Merkins
Min 7
Reps Round 5
3 Rollover Block Merkins
6 KB Swings
9 Bent Rows
12 Curls
15 Man Maker
18 Thrusters
21 WWII Situp
24 Shoulder Press
AMRAP Rollover Block Merkins
Min 8
Ended in COT
Photon gave an inspirational 6 as always and we ended in prayer.
CHICKEN LEGS
Fat Amy
Full Pull
Pooh Bear
Viper
Reload
Echo -6
Bandicoot
Goldwing
Waldo
Doubtfire
Slider
Drumstick
Tackleberry
Clutch
Vespa – Q
Warm up: 15 SSH, 10 Windmill, mosey to Baer Park.
Sets of 3, 21 reps
Followed by suicide sprints and picnic dips:
Squat, Merkens, big boys.
Lunges, mountain climbers,,LBC’s
Lieutenant Dans, shoulder taps, Freddy Mercuries
Apollo Ono’s, plank jacks, flutter kicks
Bonnie Blairs, absolutions, big boyz
2 sets of suicide sprints vs all
5 count squativator.
3/11/24
The Nest
The “Impossible Mile”
PAX:
Q – Fallout Boi
Deliverance
Pinto
Armstrong
Raven
Intro
5 Principles
Warm up
The Thang:
In preparation/training for the WOD The Impossible Mile, we did the following.
25 Burpees
25 BBSU
25 Merkins
run ¼ mile
Rinse and repeat.
Announcements
LPD3
CoT
BoM
Good day, great work out.
*BLACK OPS BEATDOWN*
Teacher WORKday
3/15/24
The Nest
PAX:
Q – Raven
Armstrong
Deliverance
Fallout Boi
Intro
5 Principles
Warm up
The Thang:
3*15 WORK day
3 exercises, 3 rounds, 15 reps, 3 intermissions…
Round 1:
Perfect Push-ups
Gorilla Humpers
Dips
-Intermission Roxanne
Round 2:
L.L. Cool J’s
Freddy Mercurys
OH Claps
-Intermission Guantanamo Bay
Round 3:
Thors Hammers
Pistol Squats
OH Claps
-Intermission Crawling Back to You
Announcements
LPD3
CoT/BoM
Great Morning, Pinto had to work and couldn’t make the BD, but he stopped by to drop off some donuts for the PAX, what a guy.
BD kinda came together at the last min. We took advantage of the late start at work to get another BD in for the week. No one regretted it.
Followed up with a Coffeeteria. Great way to start the day.
As always, it was an honor and a pleasure to lead.
AYE!
03/21/24
AO: Wakanda
Pax:
Phat Thor
Chubbs
Lonzo
Mercy
We did a classic 1 miler, 100 pull ups, 200 merkins, 300 squats followed by a 1 miler. I might name this something because it is so simple and easy…
Finished with a COT and great LDP3 by Chubbs
Prayers for Bluto and Chubbs’ son.
Backblast – March 21, 2024
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Geppetto (Q)
Photon
Crawdad
Irish Hoss
Bourbon
Tupac
Hannibal
Isosceles
Flying Squirrel
Beretta
Mile High
Huckleberry
Workout: Spring: “A time for New Beginnings and Old Emo Playlists
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warm up: Three exercises, all in Cadence
Elevator Merkins
Mountain Climbers
Overhead Claps
The Thang:
PAX take turns calling out an exercise for the group to perform while they run the stairs, stopping for a burpee at the midway landing and another burpee at the top. Once the PAX returns, the next PAX calls an exercise and repeato.
For the second round we added a burpee at midway and top of stairs.
After two rounds, time was called for:
COT:
Count o Rama – Twelve
Name o Rama
The Six – Crawdad – Eh’d by coworker Coconut. Originally from east coast (hence the name). Glad he found F3 as it has held him accountable to fitness and appreciates the support of the group. Regrets when he doesn’t make it out and never regrets posting. Aye!
LDP3 (Hannibal): Language (F2) – The Lexicon of Virtuous Leadership
Announcements: Check Mumblechatter! Plenty of opportunities to serve as guys continue to execute their Winter Challenge 3rd F initiatives.
BOM w/prayer: Prayers homeless, PAX traveling – Guardian, Beretta and Mile High going to Tijuana, everyone at the 180th Fighter Wing
Spreadsheets from the Gloom: COLD! Low 20s, slight breeze. Moon was out and reflecting off the Maumee. Good crowd and Mumblechatter today.
Playlist:
Boulevard of Broken Dreams – Green Day
Everything is Alright – Motion City Soundtrack
Hands Down – Dashboard Confessional
Sugar We’re Going Down – Fall Out Boy
I Miss You – Blink-182
Screaming Infidelities – Dashboard Confessional
Sweetness – Jimmy Eat World
A Decade Under The Influence – Taking Back Sunday
Ohio Is For Lovers – Hawthorne Heights
Blue and Yellow – The Used (Not Played due to time)
Pearson Ruck
Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto
Raven
On a chilly morning (23, winchill 17) we got moving on the loop to the tower. Hit 21 reps (7 burpee w/ pack, 7 WW3 sit ups, 7 squrls). Walked out to bike path, while discussing the LDP3 topic of ‘Language.’ Some great conversation around the question of ‘does a message communicated well guarantee that it is received well?’ What are barriers to communication? Added in two other workout sessions of 21 reps with PAX offering 3 exercises.
BACKBLAST
Dora, Southie, Colson
Belle” Ringer
Set-Up: Make a star with each point of the star being 25 yards away from the center.
The Thang
Starting at the center cone (cone 1):
5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
5 ManMakers in the middle. Rifle carry to cone 6 and perform 30 Curls. Farmer carry back to middle.
2 rounds the above
3 rounds of ladder sprints
03/22/2024 – Pre-Ruck – Bambi is Back Ruck:
Date: 03/22/2024
Time: 4:45 – 5:30 AM
Location: Fort Meigs YMCA – Perrysburg, OH
Q: Bourbon
PAX Count: 6 Total
PAX Names:
Bambi
Photon
Van Wilder
Geppetto
Hannibal
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
Beatdown:
• A conversational paced ruck to catch up with Bambi who was posting from down range after relocating to Indiana many, many months ago.
• We covered a little over 2 miles going from the YMCA around the Rivercrest Park path and then some extra steps in the Rotary Park parking lot before returning to the YMCA.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Bambi.
• Announcements
• LDP3
• COT / Prayers and Intentions
03/22/2024 – Bambi is Back Ruck:
Date: 03/22/2024
Time: 5:30 – 6:30 AM
Location: Fort Meigs YMCA – Perrysburg, OH
Q: Bourbon
PAX Count: 4 Total
PAX Names:
Bambi
Casper
Hannibal
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
Beatdown:
• A conversational paced ruck to catch up with Bambi who was posting from down range after relocating to Indiana many, many months ago.
• We covered about 3.2 miles from YMCA to Fort Meigs then around the back of the fort and a return to the YMCA.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Bambi.
• Announcements
• LDP3
• COT / Prayers and Intentions
40 year old Terminator beatdown
PAX:
Footloose
Wilson
Echo
Manchester
Doubtfire
Vespa
Huckleberry
Fat Amy
Callahan
Nitrous
Rudy
Viper
Waldo
Full-pull
Mercy
Re-load
Irish Hoss
Lonzo – Q
Warmups: Michael Phelps, windmills
Run to hill, run up hill 20 Merkins, down hill 20 squats repeat once. Mosey back to wall with blocks.
Terminator Beatdown: 4 minute circuits. 15 second rest. Repeato until time.
Chest Circuit:
Alternating block merkins 20
Chest presses 20
Legs Circuit:
Lunges 20 – 2 is 1
Block Squats 20
Arms Circuit:
Curls 20
Dips 20
ABs Circuit:
WW3 Sit-ups 20
Flutter Kicks 20
Shoulders Circuit:
Block Presses 20
Block swing 20
Extra Circuit:
Curls
Rows
COT, NOR, I actually got my age right. Manchester was the 6. He said he didn’t think I would be back out after his first time but it has become regular. He also doesn’t like Manchester futbol. Thanks to all those that made it out!
Pax: Southie, Brogan (Q)
Warmup: Don quioxtes and stretching
Beatdown: Ran a 5K
Ended with COT
Meatloaf – Q
Reload
Crawdad
Runt
Doubtfire
Bandicoot
Fat Amy
Rudy
Viper
Waldo
Some rucked, others ran
03/23/2024 – Leadership Ruck: Jetlagged
Date: 03/23/2024
Time: 5:30 – 6:30 AM
Location: Fortress, Grace Church – Perrysburg, OH
Q: Binford
PAX Count: 10 Total
PAX Names:
Photon
Valiant
Echo
Phat Thor
Isosceles
Callahan
FNG (Air Supply)
Van Wilder
Tarnished
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
Beatdown:
• A conversational paced ruck to cover Q source 1.9 Mammon.
• We covered about 2.5 miles from Grace Church to Pine Street then U turned back around down 6th street back to Grace Church.
• Open discussion about Q source 1.9 Mammon. We will ruck and I will walk us through Mammon and what it means in regards to our relationship and in the sense of the Q source reference.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Tarnished.
• Announcements
• LDP3
• COT / Prayers and Intentions
“Charlie Don’t Murph”
Q – Viper
PAX:
Manchester
Mercy
Footloose
Landslide
Lonzo
Bandicoot
Dingo
Doubtfire
Norm
We murphed. Seems like more and more guys are finishing the Murph, time to start adding more vests…
Meatloaf – Q
Tarnished
Viper
Snakebite
Binford
Phat Thor
Lonzo
Van Wilder
Round 1:
20 Lunges
30 Jungle Boy Squats
40 Calf Raises
Round 2:
20 Leg Raises
30 Imperial Walkers
40 Flutter Kicks
After each round we run up and down the hill
3/24/24
PreRun Pump Station
Phat Thor – q
Binford
Viper
Tarnished
Snakebite
Ruck
PAX:
Ten Pin
Buttercup
Casper
Huffy (Q)
F3 stands for Fitness, Fellowship, & Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Ruck:
Rucked just over 3 miles in Maumee and on the Tow Path.
Discussed the Rearview Mirrors and how to use the past as a tool for the present and the future.
Ended in the COT. We did the Count-O-Rama, Name-O-Rama. I got to be the 6. As always, it is always an honor to lead the PAX of F3!!
PAX:
Guardian
Binford
Peach
Van Gogh (Q)
Walked to hill with cinder blocks
11s
Squat Thusters at the bottom starting at 10
Burpees at top of hill
Once done then we did curls and lunges.
Walked back to the flag- did abs for 5 minutes then COT.
Easter Ruck
PreThang:
20 Don Quijote
20 merkins
20 jumping jacks
The Thang:
2.5-3 mile ruck with miscellaneous weight
End: COT
Backblast: March 23rd, 2024
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Photon – Q
Air Supply
Binford
Coconut
Chopstick
Echo
Hannibal
Isosceles
Phat Thor
Spaulding
Tarnished
Van Wilder
Workout: Beat Down That Jetlag
FNG’s: Air Supply
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:
PAX grabbed extra blocks out of the woods.
The “Thang”:
This beatdown was Jetlag themed (to match Binford’s VQ Leadership Ruck topic) and it chronicled the process of becoming so. Because why not. Were there some pivotal steps missing in the jetlag process? Yes. Hannibal was kind enough to point out at least one of them. That said, there’s only so much that YHC can pack into an hour beatdown, even with a truncated warmup.
Pack Your Bags – PAX did their best to take their pre-packed bags and throw them into the car via a nice round of Squat Potato. 10, 20, 20, 30, 40, 40lb sandbags were passed around the outside of the circle of PAX all in a squat position for several full rotations.
Chauffer – PAX paired off for a partner carry. One PAX chaufferred the other from the end of the parking lot to the end cone and back in order to make it to the airport. The tandem of Phat Thor and Chopstick somehow managed to avoid a speeding ticket during the trip.
Through The Terminal – We were able to skip security and go straight to the terminal, but we didn’t check any bags and needed to take them with us. PAX performed a single cinder-block farmer carry from the end of the parking lot to the far streetlight and back in order to reach the terminal.
Boarding The Plane – We weren’t VIP this morning, so boarding the 12 of us into coach was a real challenge. PAX lined up shoulder to shoulder in a high plank position before starting an “Indian Run” via bearcrawl until all 12 PAX had crawled form the end of the line to the front. Fantastic form was on full display by many as a courtesy to their fellow passengers.
Takeoff – There were some engine troubles on the flight that required a couple of attempts for takeoff. All PAX circled up and performed Failure to Launch from a starting count of 10 down to 1 that ultimately resulted in a 55s Al Gore hold and 10 jump squats.
Picking Up Speed – Once we were in the air, it was time to accelerate and pick up some speed. PAX performed two sets of back and forth sprints in an effort to reach cruising altitude. First down and back sprint was from the end of the parking lot to the far street light. After a 10-count, the second sprint went to and from the short cone. It appeared as though Air Supply may have reached terminal velocity during the first sprint.
Cruising Altitude – After the hustle and bustle of getting to/through the airport and into our cabin, we finally had an opportunity to rest as we moseyed from the parking lot over to the Pavilion at Woodlands Park.
Descent – The flight was short today, and before we knew it the descent had begun. PAX performed a descending burpee ladder starting at 6 reps, with a decreasing rest count between each round. Only 21 burpees overall, but many PAX were still running on fumes after expending so much gas during the acceleration phase of the flight.
Landing – Who doesn’t like a perfect landing at the end of their flight? In order to practice sticking the landing, PAX performed 32 box jumps onto the picnic benches under the pavilion in order to accumulate 380 total reps, representing the A380 that Binford flew during his most recent work trip.
Destination – Since Binford was the only one who knew what work was performed during his recent work trip, Q responsibility was momentarily transferred to him for the destination portion of the beatdown. He was tasked to come up with 2 exercises and corresponding rep counts that the PAX would then perform OYO under the Pavilion. 32 (2is1) flutter kicks were chosen first to represent the alternating bottles being filled on the production line during his work visit. He followed them up with 25 merkins for good measure. Shout out to Binford for a fantastic response when put on the spot without prior knowledge.
JETLAG – On his return flight to the Black Swamp, Binford traveled West a sizeable distance. So not only was he exhausted from the time difference/travel, he basically went back in time as he was flying. For the remainder of the beatdown the PAX went back in time and performed the workout up this point IN REVERSE.
Landing – Instead of jumping up and stepping down through box-jumps, the PAX did the reverse and performed 32 Step-Ups
Descent – Ascending burpee ladder from 1 to 6 reps with increasing rest counts between rounds.
Cruising Altitude – Moseyed from the pavilion back to the parking lot, jogging backwards.
Picking Up Speed – Performed the short sprint first, followed by the long sprint (with 10-count in between). Thanks to Coconut for recommending to NOT perform the sprints in running backwards for safety reasons.
Takeoff – Performed out of order AFTER Boarding the Plane. Likely due to the fact that the Q almost passed out due to an issue with the cabin pressure after the sprints. In this round, the PAX performed Failure to Launch from a starting count of 1 up to 10.
Boarding the Plane – Instead of a high plank to bear crawl Indian run of 1 full rotation, the PAX maintained the crab (bridge) to crab walk Indian run of 1 full rotation. YHC got in on the action late due to fatigue and a couple other PAX were able to lead this one in his absence.
Through the Terminal – Farmer carry just as before as walking backwards seemed too unsafe to attempt.
Chauffer – Flapjacking partners was an option, but some performed the partner carry the same way as the intial carry. Partner carry going backwards seemed too unsafe to attempt. Phat Thor and Chopstick continue to break speed records.
Pack Your Bags – Passed the bags the opposite direction as the first time.
Ended with:
Count-O-Rama: 12
Name-O-Rama
The Six – Tarnished
LDP3
Ball of Man
Spreadsheets from the Gloom: Cold and dry. This might go down as one of my favorite BDs. If Air Supply never comes back, it sure wasn’t because of a lack of effort on our end. The theme worked out even better than I had imagined, the timing lined up perfectly, and everyone seemed to enjoy the spirit of the beatdown. The partner carry was a nice change as I have yet to encounter one in a beatdown in my first 7 months. The fact that Phat Thor and Chopstick ended up partners just added to it.
I’d like to thank the PAX for continuing on the beatdown without me as I struggled with extreme fatigue and dizziness after the JETLAG sprints. They seemed genuinely concerned with my well-being and kept the workout going during my brief absence. Fortunately, “Merloton” will have to wait for another day to be introduced to the swamp.
Per usual, the playlist attempted to chronicle the entire journey of the beatdown.
“Fly Away” – Lenny Kravitz
“Given to Fly” – Pearl Jam
“Jet Airliner” – Steve Miller Band
“Airplane” – Widespread Panic
“Aeroplane” – Red Hot Chili Peppers
“Time Machine” – Grand Funk Railroad
“Time Becomes” – Orbital
“Warped” – Red Hot Chili Peppers
“Pushin Forward Back” – Temple of the Dog
“Time” – Hootie & The Blowfish
“Time” – Blind Melon
“Time” – Red Hot Chili Peppers
It was more of a pleasure to lead this one than normal for many reasons. Thanks to everyone for making it so memorable, and thanks Binford for the VQ leadership ruck and the theme inspiration.
QIC –
Stark
PAX
Viper
Runt
Footloose
Bandicoot
Irish Hoss
Doubtfire
Meatloaf
Mercy
Crawdad
Reload
Huckleberry
The Thang
8 minute EMOM. All reps are 8 count. If you hit 8 reps of each exercise every time, then push for 10 reps on the last minute or anything higher on the last round.
1.) Mike Tysons
Suicides
Jungle Boy Squats
2.) Froggers (Groiners)
Boy Bands
Angle Grinder
3.) V ups
Suicides
Bonnie Blaires
4.) Kick Throughs
Boy Bands
TXHRM
5.) Surfer Get Ups
Suicides
Smurf Jacks
COR, NOR,
Always an Honor
Always My Pleasure
~Stark
QIC –
Stark
PAX
Reload
Doubtfire
Prime Time
Waldo
Echo
Huckleberry
GMO
Full Pull
The Thang
Running Man
One PAX is the Running Man that gets chased. The rest of the PAX are the bounty hunters. I find this competition keeps PAX moving harder then just a series of cones with exercises setup.
Set up 3 cones for the course. 1 Cone at start line.
1st Cone – 5 Jungle Boys
2nd Cone – 5 No cheat merkins
3rd Cone – 5 Mountain Climbers, 2 is 1.
Round 1 – 3
Buy in before you start course is 30 Raggedy Anns (2 is 1)
The Running Man does buy in and hits the course.
Round 1.) The Bounter Hunters have a 5 burpee penalty then buy in, then hit the course.
Round 2.) Repeato but the bounty hunters have only 3 burpee penalty.
Round 3.) Repeato but bounty hunters only have 1 burpee penalty.
Same PAX is Running Man all three rounds. Each round gets more tense as the head start gets shortened.
Round 4 through 6 is same as above, but pick new Running Man. Buy in is 30 Bonnie Blaires
Round 7 through 9 is same as above, but new Running Man and buy in is 30 Leg Lifts
Round 10 finale is BURPEES! Buy in is 15 burpees. Bounty hunters still had 5 burpee penalty.
COR, NOR, Boys put in some work!
Always an Honor
Always my Pleasure,
~Stark
Backblast: March 25th, 2024
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Cinnamons
Dingo
Irish Hoss
Landslide
Meatloaf
Mercy
Woodstock
Workout: 200th Post – Let Us Work
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: In cadence
SSH (2 is 1) – 51. Intended on doing 112 to represent the 225 days it took me to achieve 200 posts, but I cut it short due to time.
The “Thang”:
100 Curls – Because YHC hates them
4-Part Circuit, a-la the “Photon 200”. Partnered up and performed the following circuit until time expired. Intent was to finish 5 rounds, but didn’t quite complete round 4
Leg 1: 200m sprint
Leg 2: 200m jog
Leg 3: 40 yard bear crawl OR murder bunny (partner’s decided who did which)
Leg 4: 40 Blockees between the two partners
Completing the full circuit would result in each pair of PAX completing 200 total yards bear crawl, 200 total yards murder bunny, 200 total blockees, and a 200m sprint and 200m jog between rounds.
100 Curls – Because 200 total is better than 100
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Mercy
LDP3
Ball of Man
Spreadsheets from the Gloom: 32F and dry with a minimal breeze. Pretty great weather for this beatdown. Overall, I think the formula was actually pretty good. I was concerned with the crawls/blockees with the long sprints, but I think the jog was enough of a rest to make it work. If one or both sets of 100 curls were removed, a high performing tandem should be able to complete the entire circuit. That said, there was one obvious area of improvement for this workout. With all of the sprinting, it would be good to perform a more defined warmup tailored to sprints. I didn’t here for the sake of time, but looking back it was probably the wrong choice.
Of course I couldn’t go without a playlist that fit the theme, so the track listing below did just that.
“Today” – The Smashing Pumpkins – 3:20
“Black Shuck” – The Darkness – 3:20
“Sure Shot” – The Beastie Boys – 3:20
“Why Go” – Pearl Jam – 3:20
“Bangers + Mash” – Radiohead – 3:20
“Rip It Up” – Jet – 3:20
“Wild Wild West” – Will Smith – 3:20
“The Drop” – Albany Down – 3:20
“Points of Authority” – Linkin Park – 3:20
“Ain’t That Unusual” – Goo Goo Dolls – 3:20
“When The Sun Goes Down” – Arctic Monkeys– 3:20
It was a pleasure to lead. Thanks to everyone who came out and embraced the suck with me.
3/26 Murph
Rain did not hold us back – there was a 100% chance of Murph!
Q – Irish Hoss
Mercy
Doogie
Manchester
Lonzo
Lyman
No music and no light, but some good mumblechat.
Ended in circle of trust / ldp3 / prayer
Picture.
03/26/2024 – Ruck at Lower Necropolis – Broken Brackets
Date: 03/26/2024
Time: 5:30 – 6:30 AM
Location: Lower Necropolis, Rapids Rd – Perrysburg, OH
Q: Binford
PAX Count: 6 Total
PAX Names:
Huffy
Doubtfire
Van Wilder
Photon
Isosolese
Binford
We will ruck after the weekend of busted brackets.
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
Ruck:
16:16/mi pace. 3.1 miles Total. Rucked along the river towards the water treatment plant, around the treatment plant, to the wall, then circle back along river road over the bridge, crossed the street and back to Rapids road back over the bridge.
Count-O-Rama and Name-O-Rama
Learn about the 6: Van Wilder
Announcements
LDP3 – Huffy
COT / Prayers and Intentions
Backblast March 27th, 2024
Black Ops- Waterville sledding hill
Q- Full Pull
PAX-
Waldo
Organic
Beatdown:
SSH
Arm Circles
Walk on toes 2×15 yards
Walk on heels 2×15 yards
Straight leg kick 2 x 15 yards
High knees 2 x 15 yards
Lunges 2 x 15 yards
Hula hoop hips 2 x 10 both way
Hill sprints for 25 minutes
Sprint Up
Walk down back of hill
Walk around side of hill
Repeat
Circle squats set of 21
Count o Rama
Name o Rama
6: Organic
Announcements
03/27/2024 – BD: Grantland Scribble
Date: 03/27/2024
Time: 5:30 – 6:15 AM
Location: Grantland, Rotary Park – Perrysburg, OH
Q: Binford
PAX Count: 7 Total
PAX Names:
Photon
Crawdad
Echo
Guardian
Irish Hoss
Huckleberry
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
Beatdown:
Back to School
Billy Madison Style is honor of scribble day
Loop Back to First Grade after each exercise. First person to 12th grade calls the final exercise. Today Irish Hoss Graduated.
1st Grade – Squats x12
2nd Grade – Flutter Kicks x12
3rd Grade – Mountain Climbers x12
4th Grade – Lunges x12
5th Grade – Dips x12
6th Grade – Small Lap x1
7th Grade – Merkins x12
8th Grade – LBC x12
9th Grade – Burpees x12
10th Grade – Imperial Walkers x12
11th Grade – High to Low Plank
12th Grade – First to get there calls it (Irish Hoss – Pickle Pounders)
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Photon
• Announcements
• LDP3: Photon
• COT / Prayers and Intentions
3/28/24 0530-0615
Mission and 5 core principles
PAX:
Guardian – Q
Isosceles
Tarnished
We ran and stretched. It was a refreshing morning. Great mumblechat along the way.
NOR
Group 6
Announcements
LDP3
Prayer
Thursday Pastry Workout
The Mission
The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
Core Principles
*Be free of charge
*Be open to all men
*Be held outdoors, rain or shine, heat or cold
*Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
*End with a Circle of Trust
Warm-up
*Jog around the island
*Apple turnover- alternate between bear crawl and crab walk through the cones jog back
Round 1
25 Merkins
Bear claw w/ block to next cone
25 Shoulder press
Bear claw w/ block to next cone
25 Skull crushers
Bear claw w/ block to next cone
25 bent over rows
Round 2
25 squats
Lunge walk to the next block
25 Lt Dans
Lunge walk to the next cone
24 Alternating single leg squats
Lunge walk to next cone
25 monkey humpers
Round 3
25 LBCs
Crab cake walk to next cone
25 plank jacks
Crab cake walk to next cone
25 big boys
Crab cake walk to next cone
25 American Hammers (2 is 1)
Cooldown
Lap around island
50 SSH
Count o Rama
Name o Rama:
Meatloaf
Landslide
Mercy
Chubbs
Van Wilder-Q
6 Speech-Meatloaf
Announcements
LDP3
Prayer
3/28 – The Combo Platter
Q – Irish Hoss
Buttercup
Full Pull
Waldo
Peach
Manchester
Norm
Echo
Photon
Warmup – 88 (really 176) SSH in cadence to celebrate the 88th day of the year.
The work – 5 min rounds of the following
Rnd 1
Peter Parker / Pickle Pounders (5) –> Coco A’Skip –> Side Straddle Squats(10)
Rnd 2
Dry Dock / knee taps (5) –> Karaoke –> Mountain Climber Groiner ‘4 : 1 (10)
Rnd 3
Absolution (5) –> High Knees –> Inchworm Scoops (10)
Rnd 4
Plank Jack Shoulder Tap (5) –> Shuffle –> Monkey Humper calf raises (10)
Rnd 5
BB hip thrusters (5) –>Coco A’Skip –> Squirrel Travolta’s (10)
Ended in COT / LDP3 / Prayer
Day Punched right in the face before breakfast!
3/28/24
AO: Mud Hole
Pax:
Phat Thor- Q
Deliverance
Raven
Binford
Van Gogh
Armstrong
Pinto
Fallout Boy
Nitrous
Welcome and disclaimer given.
We rucked only about 1.75 miles but we added some extra weight. 2 people had heavy chains to carry and 4 had to carry a sled that had extra weight. Probably about 190 lbs total. It was awkward and frustrating but we worked as a GROUP and got it done….like that LDP3 reference Footloose?
3/27/24
AO: The Yard
Pax:
Raven
Van Gogh
Phat Thor- q
Disclaimer and welcome given
Normal warm ups: windmills, mosey, SSH, chain breakers
Then we got to work:
1 pax on sled- pulling it end over end with a rope then ran to opposite cone and repeated
Other pax did the station work.
Mid way we switched to pushing sled which was way better for workout
Station work:
Squat with big block
Thrust with small block
Run
Ww3
Imperial walkers
Run
Lbc
Jungle bois
Run
Curls
Chest press
Run
Jungle bois
Mt climbers
Run
At the end we threw all the weight on and each took a turn
Gotta love the sled…
Finished with the LDP3 and prayer and announcements
Intro
Mission
5 Principles
Workout
Run around town.
PAX
One Man Band
Spaulding
Gulliver
Guardian
Madden
Backblast 3/25-“running the bases
Tony “deliverance” Maletich, Bob “Raven” McCart, Nick “Fall-out Boy” Tussing, Mike”Go Fish” Smith, Caine “Armstrong” Kolinski (Q).
Rabbit Run 0530-0615
Mission and 5 core principles
Pax:
Guardian – Q
Madden – CoQ
Mercy
Reload
Huckleberry
Organic
Phat Thor
Echo
Photon
Irish Hoss
Doogie
Fat Amy
We had an egg hunt. It involved some moseying, the hill, and some work. Team yellow won but probably also cheated 🤷🏻♂️. It wasn’t the hardest beatdown but I cherish the ones my son helps me plan! Thanks to all for being there!
COR
NOR
6- Reload
Announcements
LDP3 – Fatherhood
Prayer
3/29/24 Back Blast:
F3 Men: Bob Ross, Southie, Dora
25 jumping jacks
1 mile run
100 pull ups
200 push-up
300 squats
03/31/2024 – Pre Run: Pump Station Hippity Hop
Date: 03/31/2024
Time: 5:15 – 6:00 AM
Location: Pump Station, Hood Park – Perrysburg, OH
Q: Binford
PAX Count: 3 Total
PAX Names:
Tarnished
Phat Thor
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
Beatdown:
11min/mi run for approximately 3 miles. Conversational pace.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Phat Thor
• Announcements
• LDP3: Phat Thor
• COT / Prayers and Intentions
03/31/2024 – Pre Run: Pump Station Hippity Hop
Date: 03/31/2024
Time: 6:00 – 6:45 AM
Location: Pump Station, Hood Park – Perrysburg, OH
Q: Binford
PAX Count: 4 Total
PAX Names:
Tarnished
Phat Thor
Doubtfire
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
Beatdown:
Easter Themed
Easter Egg Hunt warm up. Find eggs with exercises on the inside, complete.
Good Egg, Bad Egg
Competition style circuit. Complete the circuit to run and grab an egg for your team. Goal is to get the most eggs.
Circuit:
1 minute Plank
10 Merkins
15 Dips
15 Burpees
20 BBSU
1 minute wall sit
Egg Exercises
Steal an egg
Give an egg
Double circuit
Half circuit
Flutter Kicks
American Hammers
Merkins
Burpees
Squats
Lunges
Absolution
Run the Hill
Friendly Competition split into 2 teams Tarnished and Binford vs Thor and Doubtfire.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Phat Thor
• Announcements
• LDP3: Phat Thor
• COT / Prayers and Intentions
Twelve and a Half
PAX discussed the book by Gary Vaynerchuk
13 ingredients that contribute to leadership and success.
Gratitude, self-awareness, accountability, optimism, empathy, kindness, tenacity, curiosity, patience, conviction, humility, ambition, and kind candor.
Van Wilder
Tarnished
Phat Thor
Photon
Deliverance
Casper -Q
3/30/24 Ruck & Run
PAX:
Viper
Reload
Rudy
Irish Hoss
Norm
Runt
Crawdad
Fat Amy (Q)
4 PAX ran 5.5 miles
4 PAX rucked 3.2 miles
3/30/24 Battlefield Beatdown
PAX:
Runt
Woodstock
Reload
Clutch
Tackleberry
Charlotte
Irish Hoss
Crawdad
Waldo
Norm
Viper
Fat Amy (Q)
Weather Conditions: Steady Rain, 42 degrees F
Warm-up in Cadence:
Hillbilly Walkers
10 ct Motivators
Arm Burners (Fwd Arm Circles, Reverse Arms, Seal Claps, Overhead Claps)
The Thang: Sled Run 500
Broke into 2 groups of 6, each team tasked to push a sled in a 1 mile loop around the mall, carrying 120 lbs of Cindy per sled.
Stop at each brick crosswalk (9 along the route) and perform 20 each of given exercise:
1. 8 count squats (with or w/o Cindy)
2. Hand release merkins
3. Lt Dans
4. Burpees or Manmakers
5. Squat or Jump Squat
6. Smurf Jack
7. Hello dolly
8. Overhead press or air presses
9. Squirrel Travoltas
Reflection: Those sleds are a killer. Had one merlot spill mid route, but he rallied!
COT: Count O Rama (12), Name O Rama, 6 (Charlotte), Prayers & Blessings
Welcome
F3 Mission & Core Principles
PAX:
Van Wilder
Woodstock
Lonzo
Dingo
Lyman (QIC)
Warmup: 10 Chainbreakers, 10 Windmills
Mosey around the path stopping twice for 20 Merkins, 20 Big Boi Sit-ups, 20 Squats
The Thang:
25s
24 Curls
Walk to opposite cone with block
1 Overhead Press
23 Curls: 2 Overhead Press
Etc
25 was a lot. Stopped about halfway
11s
10 Kettlebell Swings
Walk to come with block
1 Goblet Squat
9 swings: 2 squats
Etc
11s
10 Sit-ups with block: 1 Flutterkicks 2:1
9:2, etc
Countorama (5)
Name-o-rama
Van Wilder was the Six
Announcements
LDP3
Ended in Prayer.
Honored to lead today!
Lyman
Opening weekend Q
PAX:
Deliverance
Tarnish
Photon
Casper
Phat Thor
Meatloaf
Van Wilder- 6
Huckleberry
Spaulding – Q
Set up 4 bases like in baseball approx 35-40ft apart.
Doing work at each base- 3 times around for each inning
1st Inning
Run between bases
5 merkins at 1st base, 10 at 2nd, 15 at 3rd, 20 at home. Repeat three times.
2nd inning
Bear crawl between bases in round 2 run other rounds
Squats – 5, 10,15,20. Repeat 3 times
3rd inning
Run between bases
Big boy sit ups- 10 reps per base
Repeat 3 times
4th inning
Carry blocks between bases
Bicep curls with block 10 reps per base in round 1,2. 5 reps per base in round 3 repeat 3 times
5th inning
Run between bases
Lunges (2 is 1) 10 reps per base repeat 3 times
6th inning
Run between bases
Imperial walkers 10 reps per base in round 1,2. 5 reps per base in round 3 repeat 3 times
7th inning – stretch
Run a big parking lot lap
Cut the last two inning due to time.
It was 40 degrees and raining. Thanks to all that came out!
4/1/24
PAX:
Footloose – Q
GMO
Full Pull
Waldo
Doubtfire
Astro
Echo
Norm
FNG – Purdy
Mission/Principles
Had to call an audible and scrap the murph as I was not interested in getting cold and wet so we did a Tabata beatdown i have saved on my phone.
8 rounds of an exercise that are 20 seconds long with a 10 second rest. A 1-minute mosey/active rest follows each cycle.
COT/LDP3
4/1/24
AO: Gauntlet
Murph Day 1
Pax:
Phat Thor – Q
Viper
Isosceles
Mercy
Guardian
Fat Amy
Disclaimer and welcome/mission was shared. The rain continued to fall.
We got going and it probably took us about 5 steps to get our feet entirely wet. There were ponds that we had to run through…we made it the full mile and headed to the big playground which was no better than the bars.
Pumped out 100 pull ups, 200 Merkins, 300 squats. 5/10/15 EMOM style.
I made it through the work with heavy modifications and finished the last mile after the COT.
Viper gave the six, YHC gave a wonderful LDP3 message in group work and loneliness.
Murph 2 starts tomorrow!
BACKBLAST
Dora, Colson
I Pity the Fool
Interval HIIT Workout
5 min warm-up
40 min 1:30 low intensity without coupon, 1 min high intensity with the coupon. 15 second break for the Pax to decide on the next exercise. Alternate choosing exercises.
4/1/24
The Nest
P-PAL
PAX:
Fallout Boi – Q
Armstrong
Deliverance
Raven 🐦⬛
Push/Pull Abs & Legs (PPAL)
4 corners (stations), 24 reps each, then to the middle for 4 burpees, 3 rounds.
Each corner focused on P, P, A or L
Great day for the Gloom, 39°, rain & a light breeze. As many have proven before us, the crap weather can’t bring a good PAX down. We also learned the origin of April Fool’s Day. It was a calendar mishap & they tied fish on the fools. Who knew.
Announcements
LPD3
BoM
4/2/24
AO: Coronado
Murph Day 2
Pax:
Phat Thor – Q
Viper
Isosceles
Mercy
Guardian
Fat Amy
Manchester
Norm
Lonzo
It is official, there are 6 guys on the Murph Train. Let’s see how far we can go.
Disclaimer and welcome/mission shared. The rain was back…again.
We were smarter and headed on the main towpath for the run to skip the major puddles. However, there was still a lake between the parking lot and bars so it didn’t matter that much.
Hit the bars and did the work
100 pull-ups
200 Merkins
300 squats.
5/10/15 EMOM style.
I am still modifying but was able to squeeze all the work in before the run. My arms are dead.
Viper gave the six(again),
Mercy gave us a good quick and simple LDP3
On to Murph 3.
Ruck / Run
Waldo-co-Q (Run)
Buttercup- co-Q (Ruck)
Purdy
Meatloaf
Echo
Coconut
VanGogh
Photon
Binford
Huffy
Van Wilder
Some ran, some rucked, we found Waldo at the end.
eNjOy CoMmOnS @The Commons
April 2, 2024
Pax: Ponzi(Q), Anchor, Lonzo
2.0: Blackspider, Spiderman
Mission and Core Principles
Warmup: 25 Windmills and High Knees
Workout: Run after each 25 reps of exercise as follows:
Imperial Walkers, Burpees, Mountain Climbers, Mike Tysons, Big Boys situps, LBCs and American Hammers
COT
Backblast April 3rd, 2024
Black Ops- Waterville sledding hill
Q- Full Pull
PAX-
GMO
Buttercup
Beatdown:
SSH
Arm Circles
Walk on toes 2×15 yards
Walk on heels 2×15 yards
Straight leg kick 2 x 15 yards
High knees 2 x 15 yards
Lunges 2 x 15 yards
Scoops 15 yards
Hula hoop hips 2 x 10 both way
Hill sprints for 25 minutes
Sprint Up
Walk down back of hill
Walk around side of hill
Repeat
Cool down stretch
Count o Rama
Name o Rama
6: GMO
Announcements
PAX:
Raven
Van Gogh (Q)
Rucked around Rossford
COT
4/3/24
AO: Grantland
Murph Day 3
Pax:
Phat Thor – Q
Viper
Isosceles
Mercy
Guardian
Fat Amy
Binford
Beretta
Mile High
Tarnished
Photon
Spaulding
Echo
Lonzo
Van wilder
Disclaimer and welcome/mission was shared. Finally no rain, just some good gusts of wind
I got smart and made a route on the streets and for the most part kept our feet dry. Half of us switched out burpees for pull ups but we all got it done and got better.
100 pull ups, 200 Merkins, 300 squats. 5/10/15 EMOM style.
Viper somehow keeps getting the 6 and we also had a rare sighting of a Cinnamons completing the murph as we started.
On to murph 4, the soreness is starting to set in.
4/1/24
AO: The Foundry
Back In Town, Might As Well Q!
Pax:
Charlotte – Q
Lonzo
Coconut
Photon
Lyman
The Thang:
Using the track at the Foundry, run a lap and circle up once the lap is completed. In a rotating fashion, one of the Pax would choose an exercise starting at 5 reps. Once the reps are completed, run another lap and increase the next set of exercises chosen by the Pax by 5 reps. Got around 2 miles and ended up getting to 40 reps for the exercises. The exercises chosen varied including:
Hand Release Merkins
Squats
Lt. Dans
Burpees
Imperial Walkers
Leg Raises
etc,
Circle of Trust
Lonzo – 6
Photon – LDP
Announcements
Prayer
As always, an honor to lead and great seeing everyone that came out!
Superdry
Pax:
Lyman
Woodstock
Rudy (Q)
The thang:
2 rounds of the following
100 Moguls
90 Side Straddle Hops
80 American Hammers
70 Mountain Climbers
60 High Knees
50 Big Boy Sit-ups
40 Squats
30 Bonnie Blairs
20 Merkins
10 Burpees
4/4/24
AO: Wakanda
Workout: Murph 4
Pax:
Phat Thor – Q
Viper
Guardian
Mercy
Lonzo
Isosceles
Fat Amy
Meatloaf
Lyman
Chubbs
Van Wilder
Rudy
Principles/Disclaimer was given.
Got right into it. 1 mile run, 100 pull ups, 200 merkins, 300 pull ups, 1 mile
Some pax were a little slower, but good form was still had. Finished with another 6 by Viper.
One more.
Backblast: April 4th, 2024
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Photon – Q
Beretta
Binford
Crawdad
Echo
Hannibal
Irish Hoss
Mile High
Spaulding
Workout: The Wall Presents: Grunge Lunge
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: In cadence
SSH (2 is 1) – 91.
While it technically started several years earlier, grunge really hit the mainstream in 1991 with the release of Nirvana’s “Nevermind”, Pearl Jam’s “Ten”, and Soundgarden’s “Badmotorfinger”
The “Thang”:
Mosey over to the hill at Hood Park (The Pump Station). Partner up.
SEA 1-9-9-1
YHC take on the DORA 1-2-3 where each set of partners was responsible for collectively completing the following 4 sets of exercises in order. When one partner was performing the work, the other was lunge walking from the base of the hill to the first streetlight and then running back to switch out with their respective partner.
100 No-cheat Merkins
90 Jungleboys
90 Absolutions
100 Hurpees (Hand release burpees)
As an added twist, there was a 30lb ruck sack that was rotating through the teams in which the person lunge walking had to wear the 30lb ruck sack. Upon returning to their partner to switch roles, the ruck moved to the next team. Anyone wearing flannel could choose to forgo the ruck sack when it was their turn to lunge. Only person wearing flannel was YHC (pants) and chose to wear the ruck anyway.
Oh…halfway through the exercises a 2nd 30lb ruck was added into the rotation to make the entire ordeal even grungier.
Ended with:
Count-O-Rama: 9
Name-O-Rama
The Six – Hannibal
LDP3
Ball of Man
Spreadsheets from the Gloom: 34, damp, and calm. From the get go it was obvious that performing in cadence SSH while not keeping time with music that is playing simultaneously is a recipe for disaster. Not sure if a single PAX was able to keep with the Q’s cadence throughout the entire duration. Next time we’ll either need to forgo the music during the SSH or perform them at the tempo of the music.
Besides the tempo hiccup, the BD went surprisingly well. Good amount of difficulty and variation with good time allotment. No team finished completely, but several were at least halfway through the hurpees at the end. Another 5 minutes would have been enough. So either reduce the SSH or shorten the mosey. The rotating ruck was a nice addition to increase the difficulty in spurts…lunge walking uphill with the ruck was grungy to say the least. Originally planned on requiring 3 dirty manmakers upon putting on the ruck, but it was axed due to time.
Of course I couldn’t go without a playlist that fit the theme, so the track listing below did just that. Keep in mind that this was curated from the Qs own personal collection and was intended to be a listenable grunge playlist as opposed to one whose tracks truly embraced the pits of grungy despair that many were capable of. Also, given the date was 4/4, all of the tracks chosen were in 4/4 time, which actually proved to be quite difficult with multiple Chris Cornell-led bands in the mix. The tracks were played in order of when the bands were created and provided a quick timeline of the grunge movement.
“This Town” – Green River
“Nearly Lost You” – Screaming Trees
“Superunknown” – Soundgarden
“Breed” – Nirvana
“No Excuses” – Alice in Chains
“Holy Roller” – Mother Love Bone
“Hunger Strike” – Temple of the Dog
“Why Go” (Live in Atlanta 1994) – Pearl Jam
“Arrow” – Candlebox
“I Don’t Know Anything” – Mad Season
It was a pleasure to lead. I’m hoping to see more flannel next time around.
4/5/24
AO: Rabbithole
Workout: Murph #5
Pax:
Phat Thor – Q
Viper
Isosceles
Guardian
Mercy
Fat Amy
Lonzo
Huckleberry
Stark
Purdy
Boucher
Doogie
Doubtfire
Callahan
Re-load
Irish Hoss
Footloose
Full Pull
Rudy
Norm
GMO
Waldo
Disclaimer and mission given.
We got to work right away. This was our biggest group, we seem to have collected guys as we went. The run was a nice pace and I think the OG 6 felt better today than on Wednesday.
Viper killed it with the 6. Never knew that story about him. ..
We will be back 2025
Ha, forgot the actual workout. In case someone does not know:
1 mile run
100 pull-ups
200 merkins
300 squats
1 mile run
Date: 04/06/2024
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg
Leadership Ruck – Eight Paradoxes of Great Leadership
Pax: 8 Total
Binford
Meatloaf
Flo
Huffy
Van Gogh
Deliverance
Valiant
Tarnished – Q
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Thang:
Leadership ruck and reviewed the first two of the Eight Paradoxes of Great Leadership by Tim Elmore. The first balancing confidence with humility and second leveraging their vision and their blind spots.
COT
Count-O-Rama
Name-O-Rama
6: Deliverance
Announcements
LDP3 – Foundation 3 Group
Prayer
4/6/2024
Pre-Ruck
PAX:
Crawdad
Reload
Rudy
Viper
Footloose – Q
4/6/24
PAX:
Footloose – Q
Norm
Rudy
Crawdad
Doogie
Mercy
Viper
FNG1 – Snowball
Waldo
Reload
Purdy
FNG2 – Deepwater
5 Core Principles
Mission
Countorama
Message:
EXODUS 17:
Israel Defeats Amalek
8 Then Amalek came and fought with Israel at Rephidim. 9So Moses said to Joshua, “Choose for us men, and go out and fight with Amalek. Tomorrow I will stand on the top of the hill with the staff of God in my hand.” 10So Joshua did as Moses told him, and fought with Amalek, while Moses, Aaron, and Hur went up to the top of the hill. 11Whenever Moses held up his hand, Israel prevailed, and whenever he lowered his hand, Amalek prevailed. 12But Moses’ hands grew weary, so they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands, one on one side, and the other on the other side. So his hands were steady until the going down of the sun. 13And Joshua overwhelmed Amalek and his people with the sword.
MY COMMENTS: I challenge all of us to follow the leadership example we see from Moses as he demonstrated the willingness to accept the assistance of others. We should be willing to embrace the support of trusted friends and advisors. We should also follow the example of Aaron and Hur and be willing to be humble ourselves to provide support to others.
Beatdown Explanation & Exercise Demo’s
Pair up in two’s
The “staff”: Each pair must take turns to hold up blocks/rucks suspended from a 2×4. Must be held above the head at all times.
Start with team #1. When they get tired, team 2 takes over and so on
All other pairs complete the movements down to the cone and back and repeat until the end of the workout
The Thang
PAX rotate holding up staff
Movements:
Side-by-side with 2×4 and 2 blocks
Partner murder bunnies
Partner rifle carry
Partner lunge walk
Staggered with 2×4 and NO BLOCKS
Partner bear crawl
Partner elephant walk
Partner crab walk
Stationary Exercises:
Side-by-side with 2×4 and 2 blocks
10 Partner Manmakers
20 Partner BBSitups
30 Partner Curls
REPEATO
COT:
Countorama
Nameorama
6 (Mercy)
FNG (Snowball and Deepwater)
Announcements
LDP3
Prayer/Message
Pax
Huckleberry
Stark
Callahan
Spaulding
Van Gogh
Meatloaf
Flo
Bonfire
Tarnished
Coconut
Deliverance
Isosceles-Q
Played baseball for opening day. No pitcher, just throw up and hit it. Did about 130 burpees over the game and warm ups
Eclipse = Merkins (coupons)^2 – (E=MC^2 Workout):
PreThang:
1 mile run
Thang: 3 minute interval exercises
Clockwise (outer) circle – lunge step with coupon to next station. Rotate at interval beep. 6 stations:
1. coupon curls
2. Blockies
3. Thrusters
4. WW3 sit-ups
5. Kettlebell swing
6. Goblet squats
Counterclockwise (inner) circle – bear crawl to next station. Rotate at interval beep. 6 stations:
1. No cheat merkins
2. Plank
3. Merkins
4. Mountain climbers
5. Diamond merkins
6. Plank
**At the final station “Eclipse,” PAX will switch circles and repeat exercise rotation. Water break during switch.**
PostThang:
7 Don Quijotes
Stretches
COT
Camelot 35th Bday Beatdown
April 8, 2024
Q- Full Pull
Pax:
Fat Amy
Slider
Chicken Legs
Drumstick
Waldo
Guardian
Vespa
Reload
GMO
Astro
Doubtfire
Buttercup
FNG- Breaker
FNG- Model A
Boucher
Cinnamons
The Thang:
IPC Wk1 “Participation Award”
• In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
• Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
• If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Curl
MOT during this round: Rifle Carry
35 birthday Curls
NAME O RAMA
COUNT O RAMA
6:Guardian
LDP3: GMO- Focusing on groups.
Announcements
Nest Eclipse Murph
PAX:
Pinto
Armstrong
Deliverance
Raven
Hannibal
Fallout boy
Montoya
Lonzo – Q
Tha Thang:
I surprised the PAX with a Murph, because why not and I missed l last Monday’s.
I might just take open Q spots and do the Murph until we do Mercy’s month of Murph again in June…
Montoya was visiting so of course he was the 6. He mentioned how he got started with F3 and at the time he was looking for Male leadership in his life. Great 6 and thank you for sharing.
It was an honor to lead.
Echo-Q
Norm
Woodstock
Landslide
Gulliver
Rudy
Meatloaf
Warm up was stretching on your own.
Beatdown was run 200 meters and do 10 burpees, then run the other 200 meters and do block work.
10 burpees always at 200 meters and at the 400 meters it was different each lap!
Lap 1 10 man makers
Lap 2 20 ww3’s
Lap 3 30 overhead presses
Lap 4 40 block squats
Lap 5 50 curls
Lap 6 10 man makers
Lap 7 20 ww3’s that’s as far as anyone got.
COT Meatloaf was the 6th
After a perfect picture by Gulliver Rudy said it definitely wasn’t taken with his tenner!!! 10er!!! Classic, he meant his iPhone XR!!!
Backblast: April 8th, 2024
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX:
Photon – Q
Binford
Bourbon
Capitol (FNG)
Coconut
Drip
Huckleberry
Phat Thor
Tarnished
Van Gogh
Workout: Burpeeclipse
FNG’s: Capitol
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: In cadence
SSH (2 is 1): 13
Windmills: 10
Mosey over to the hill with rucksacks.
The “Thang”:
Burpeeclipse
Goal was to complete 150 total burpees over an undetermined number of rounds in a choose-your-own-adventure type beatdown.
Each round consisted of 10 burpee reps followed by two hill sprints before continuing on to the next round.
The Rules
1.) Each set of burpees had to ECLIPSE the previous rounds’ set in terms of difficulty (except upon reaching the bottom of the difficulty ladder and cycling back up to the beginning).
2.) Can skip UP one burpee level at any time and can reduce the following sprint total by 1
3.) Can revert DOWN one burpee level at any time but must add one additional sprint each instance, with successive instances being cumulative. 1st reversion down is 2 standard sprints plus ONE additional sprint. 2nd reversion down is 2 standard sprints plus TWO additional sprints. 3rd reversion down is two standard sprints plus THREE additional sprints.
4.) One time throughout the BD, all sprints required for a given round can be substituted for one lap around the soccer field (1/4 mile).
5.) Each completion of a set of 10 Dirty Man Makers counts as 20 total reps towards the 150 total.
The Burpees
1.) Flying Squirrel (No Merkin)
2.) Burpee
3.) One-legged Burpee
4.) Clurpee (Clap merkin instead of standard merkin)
5.) Yurpee (Clap merkin plus two tuck jumps)
6.) Kraken Burpee (3 hand release merkins at bottom)
7.) Han Release Prisoner Cell Merkin Burpee (3 hand release merkins at bottom separated by peter parker)
8.) Dirty Man Maker (With a ruck, 3 hand release merkins at bottom & 3 squat thrusters at the top)
9.) Back to 1.)
Ended with:
Count-O-Rama: 10
Name-O-Rama
The Six – Binford
FNG – Capitol: Lived in Washington DC for a period of time.
LDP3
Ball of Man
Spreadsheets from the Gloom: 43, dry, and muddy. Got off to a bit of a slow start due to a wandering FNG approaching the circle from the hill-side parking lot, but we eventually made our way to the wet and muddy hill. YHC took entirely too long to explain the rules of the beatdown before finally getting started.
Overall, the duration was too long given the rules/structure of the workout as designed. A few pax got to about 100 burpees each before time was called. That said, different PAX did take multiple approaches to achieve their 100 reps, so the rules appeared to be effective in providing multiple different avenues to the end goal. One thing to help with time would be to reduce the number of burpee variations overall. That would mean less thinking and less time spent looking at the board. Removing the Dirty Man Makers from the list would help with overall time as they are incredibly slow, but the alternative avenue they allow by counting as 20 reps provides is nice. Another option to help with time could be to reduce the number of hill sprints between rounds to 1. However, reducing the number of sprints might encourage certain “routes” over others in terms of strategy as it would disincentivize skipping rounds by eliminating the “rest” period from performing burpees. Other option would be to reduce the number of burpees required for completion. In the end, reducing the number of burpee variations and the number of total reps required might make the challenge achievable during a standard 45 minute beatdown.
As always, playlist was curated from YHC personal collection.
“Staring At The Sun” – The Offspring
“When The Lights Go Out” – 5ive
“Shadow Of The Sun” – Audioslave
“Blinded By The Light” – Manfred Mann’s Earth Band
“The Dark Of The Sun” – Tom Petty & The Heartbreakers
“Black Hole Sun” –Soundgarden
“Behind The Sun” – Red Hot Chili Peppers
It was a pleasure to lead. You’ll be seeing a better version of this in the future.
4/9/24
PAX
Footloose – Q
Mercy
Reload
Lonzo
Rudy
Viper
Norm
Landslide
Breaker
Purdy
Deepwater
Boucher
Model A
Lyman
Doogie
Manchester
Snakebite
We murphed.
Necropolis Ruck Q Handoff
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
Ruck:
We rucked across the bridge to Maumee down the Towpath to the Canal Locks and then up the white street hill. We turned left on Broadway crossed over Conant St. to St. Joe’s Church. We turned left on Allen St. and then right on Conant to cross back into P-burg. We walked to Orleans park and back along the river to finish back at the parking lot. We carried a 37lb Slosh tube.
Run:
Ran to The Foundry and did sprints around the track.
Count-O-Rama: 19
Name-O-Rama
PAX:
Huffy
Tarnished
Coconut
Binford
Guardian
Echo
Photon
Van Gogh
Gulliver
Spaulding
One Man Band
Fat Amy
Meatloaf
Churchill
Capitol
Ten Pin
Waldo
Callahan
Q: Van Wilder
6 Speech: Echo
Announcements: Van Wilder Took over as The Necropolis Ruck Site Q
LDP3
Prayer Intentions
PAX:
Coconut
One Man Band
Callahan
Waldo
Photon
Gulliver
Binford
Tarnished
Guardian
Churchill
Capital
Echo
Meatloaf
Spaulding
Van Gogh
Fat Amy (Q)
Another great RUN turnout! Wide range of paces, left no one behind.
Ran 1.3 miles from Lower Necropolis to The Foundry (Gateway MS)
Ran 800 meter repeats (x3) around the track – timed to improve each run
Ran 1.3 miles back to Lower Necro
COT
Backblast April 10th, 2024
Black Ops- Waterville sledding hill
Q- Full Pull
PAX-
GMO
Buttercup
Astro
Pooh Bear
Turbine
Boucher
Rudy
Beatdown:
SSH
Arm Circles
Walk on toes 2×15 yards
Walk on heels 2×15 yards
Straight leg kick 2 x 15 yards
High knees 1 x 15 yards
Lunges 1 x 15 yards
Hula hoop hips 2 x 10 both way
Hill sprints for 30 minutes
Sprint Up
Walk down back of hill
Walk around side of hill
Repeat
Cool down stretch
Circle Curls 20 each
Count o Rama
Name o Rama
6: Turbine
Announcements
PAX:
Flo
Raven
Van Gogh (Q)
Warm up – stretch
Mosey to the picnic tables
Station 1
Derkins
Incline merkins into triceps
Dips
Incline Burpees
Run up hill and back
Station 2
Step ups
Squat to Bench
One leg squat
One leg squat other leg
Run up hill
Station 3
American Hammers
Reverse Crunch
Decline Mountain Climbers
Incline Mountain Climbers
Run up hill and repeat
FOD Murph 4/10
PAX:
Woodstock
Viper
Norm
Purdy
Dingo
Footloose
Breaker
Lonzo – Q
We are going to start the forms and procedures to change Breaker’s name to Gang Box
We did the Murph again because it’s cool, fun, and probably the best workout. Way better than just running.
We listened to DMX for Lyman, but did change it after a while to the killers and ended with Nookie by limp bizkit.
COT: Viper traditionally was the 6. He mentioned his progress in doing the Murph through his time with F3, and how he definitely would not have done this on his own.
Footloose did the LDP3 on foundation 3 group part 1.
Prayers for Lyman and his family, Astro and his family, Huck, and those in need.
We had some 2nd F with cookies after because I promised. It was a great way to start the day!
Backblast for “King TUT” @ grantland on 4/10/24
PAX:
Capitol
Binford
Geppetto
Guardian
Crawdad
Echo
Photon
Drip
Coconut (Q)
Intro: Mission, Core Principles, LDP3 (Group–Community)
Warm-o-rama: Absolutions IC–slow cadence.
THANG:
King–the q-source’s name for a man’s physical fitness. exercise, working out, the means by which a man pursues physical discomfort as a way of getting and staying in the normal upright position.
TUT–Time Under Tension. An approach to exercise by which slow, controlled, weighted movements allow exercise through a full range of motion, and with nearly isometric muscular activation. Also analagous to the stresses a man faces in daily life, requiring discipline to subordinate the natural tendency to pursue relaxation and ease to his willful desire to foster community and exert IMPACT for the good of others.
We did quite low rep-counts to an 8-count cadence. Most everything involved the CMU (Cindy). Pairs of Something + Mary, then mosey around the flags.
Curls–4 count up, 4 count down. (8 total)
BBSU–4 count up, 4 count down (8 total)
Mosey
over head press–8 total
outlaw–4 count clockwise, 4 count counterclockwise (8 total)
Mosey
Squat–16 total
WW3 Sit up–8 total
Mosey
Merkin–12 total
American Hammer–10 total
Mosey
Mower pull–5 total each side.
Blockover–8 total
Mosey
Finished with 10 more curls.
COR/NOR Crawdad 6. LDP3 challenge–identify and commit to your proximate community. make IMPACT.
Honored to lead, and thankful to the gents that let me try out a new idea.
Meatloaf – Q
Chubbs
Lyman
20 Merkins
20 American Hammers 2:1
20 Squats
20 Air Press
20 Imperial Walkers 2:1
We also ran a couple laps around the island but didn’t do many because of the heavy rain.
4/11/24
AO: The Wall
Workout: Blast Off
PAX:
Phat Thor
Binford
Hannibal
Oil Change
Mission, Principles and Disclaimer given
This was a straight up Clydesdale morning. 4 big guys throwing their weight around.
Started with the typical Warm up:
Chainbreaker
SSH
Potato pickers
The Thang:
Start at the bottom with 13 Aussie Merkins. Then run up to the cone and do 13 reps of the round’s exercise. Run back down and repeat. Each round you only run up to the next closest cone. Kind of like a countdown. There is a lot of running with a few
Cone 10: Squrls
Cone 9: Squat Thrusts
Cone 8: BBS(wet ones) – up button: WW3’s
Cone 7: Bonnie Blairs
Cone 6: Lt. Dans
Cone 5: No Cheat Merkins
Cone 4: Squat Thrust
Cone 3: Bear Squats
Cone 2: Smurph Jacks
Cone 1: American Hammers
Total up button: compound the levels. So add each level to the next one. OR use a block with everything
Ended with the NOR/COT/LDP3
Prayers for Astro and family, students’ last few weeks of school
Pearson Ruck
Pax:
Armstrong
Fallout Boy (Q)
A Ruck in the rain. Out to the tracks and back.
Q:
Everest
Pax:
Anchor
Ponzi
Huckleberry
Mission and Core Principles
Warmup: 25 Windmills and Side straddle hops, Imperial Walkers
Roll DIE — 25 reps
#1) Flutter Kicks
#2) Lt Dans
#3) Clock Merkins
#4) Rows (block)
#5) American Hammers
#6) Step Ups /Jump Ups
#7) Air presses ( 2 is 1)
#8) Burpees
#9) Presses (block)
#10) LBC (Little Baby Crunches)
#11) Shoulder Taps
#12) Curls/Press/Elbow (block)
#13) Mountain Climbers
#14)Big Boy SitUps
#15) Plank (60 seconds count around)
#16) Freddy Mercurys
#17) Dips
#18) Swing (block)
#19) OUTLAWS (position for flutter kicks, feet together & make a big “O” split CW / CCW)
#20) Squats ***LAP_____every 3 exercises_______
Pearson Ruck
Pax:
Deliverance
Fallout Boy (Q)
Pinto
Raven
Over the overpass and to the Cabin and back!
4/7/24
The Pump Station
5×5
PAX:
Photon
Phat Thor
Guardian
Viper
Binford
Nitrous
Raven – Q
Intro
5 Principles
The Thang:
Kept it simple:
5 stair repeats with 5 burpees at the top of each stair climb. After 5 stair climbs, bear crawl the hill and crawl bear back down.
Rinse and Repeat!
Aye!
The BD was good and terrible, just as I had hoped.
Weather was beautiful as we celebrated 2 significant birthdays in my world. The first was John Oates (of Hall & Oates) as he turned 76 (triple respect) the second and perhaps more significant of Bdays, my eldest daughter, the intelligent and strong Maggie Rose 🫶🏼 turned 15. This marks 15 amazing years of me being a parent (#goatdad 💪🏼).
A special “long distance” dedication shout out was dedicated to Geppetto via the carefully crafted playlist (Hall and Oates of course) and a request for Blind Melon was heard as well. I also played a special tune for Photon my BROton… Some Taylor Swift, cause what’s a BD with out a little T-Swizzle 🫶🏼.
CoT
LPD3
BoM
It was an honor to lead this Sunday morning in the Gloom. This group we have here in NW Ohio never ceases to amaze me.
I am grateful for F3.
~Raven ✌🏼
Echo-Q
GMO
Isosceles
Stark
Lonzo
Manchester
Doubtfire
Photon
Waldo
Breaker
Gulliver
Fat Amy
Viper
Guardian
Warm up
Arm. Circle, reverse arm circle, air presses, seal claps, windmills
Merkins, lots of curls, block squats,overhead presses, mosey around parking lot 2 times.
Some pax lead exercises
It was slow moving beatdown with lots of pax interaction because of rain and me hurting my hip!
I year beatdown in the books and hopefully my 2 year beatdown will be pain free!!!
4/13/2024 Battlefield
Curls and Sprints
Warm up:
Arm Circles/ Circle Arms
Windmills IC
Merkins IC
Forearm Stretch
Quad Stretch
Calf raises
Slow Mosey around the theater
The Thang:
Start with 20 curls
Ladder style-
Run to cone and do 20 more curls each visit back to starting line until you have ran to all 4 cones.
Hold plank until everyone is done,
All out 40 yard sprint to far cone
Walk back.
First three rounds : plate curls ( palms up)
second three rounds: drag curls ( single arm, palms forward,block back toward hip)
Final three rounds: hammer curls ( palms facing each other on sides of block)
COT
Countarama
Name O Rama
6- Mercy
Announcement : LDP3 Groups ( Runt)
Prayer Intenions
End Prayer
Pax –
GMO ( Q)
Full Pull
Astro
Lonzo
Norm
Rudy
Footloose
Vespa
Phat Thor
Purdy
Mercy (6)
Party On
Irish Hoss
Isosceles
Woodstock
Slider
Bear
This is for the Run! 🏃♂️ 🏃 🏃♂️
Fat Amy
Wipers
Guardian
Spaulding
Madden
Van Gogh (Q)
Run: out of the church, right on boundary, left on second until it dead ends to other boundary then over the bridge to maumee and back.
Leadership Ruck: Counting the Cost
Pax:
Binford
Deliverance (Q)
Flo
Photon
Tarnished
Valiant
Great discussions and sharing of experiences and wisdom. Here is the lesson…
The inspiration for today’s Ruck comes from Luke 14 and QF5 Preparedness
Movement toward advantage requires Preparedness.
Let us recall the 4 quadrants of Preparedness as we Ruck today, the G3L…
Quiz: Get Right, Live Right, Lead Right, Leave Right.
Luke 14: 28-30: 28 “Suppose one of you wants to build a tower. Won’t you first sit down and estimate the cost to see if you have enough money to complete it? 29 For if you lay the foundation and are not able to finish it, everyone who sees it will ridicule you, 30 saying, ‘This person began to build and wasn’t able to finish.’
• Question 1: What are you trying to build in your life right now?
Again, verse 28: 28 “Suppose one of you wants to build a tower. Won’t you first sit down and estimate the cost to see if you have enough money to complete it?
• Question 2: What are the costs of the thing you are building in your life right now? Did you consider them beforehand? Were there some hidden costs you didn’t anticipate?
Verse 31:31 “Or suppose a king is about to go to war against another king. Won’t he first sit down and consider whether he is able with ten thousand men to oppose the one coming against him with twenty thousand? 32 If he is not able, he will send a delegation while the other is still a long way off and will ask for terms of peace.
• Question 3: Are there any things in your life that you are ‘going to war against’? If not, are there some things you might consider taking on? What would be the cost of this war?
A Socratic from the Q Source….
Question 4: Is Preparedness a Mindset or a Process?
Finally, Verse 33: 33 In the same way, those of you who do not give up everything you have cannot be my disciples.
• Question 5: Is there anything in your life that you would be willing to give up everything for?
BAckblast for the fortress 4/13/24.
“Partner burnout”
Intro:
Mission, Core principles, LDP3 (Groups-2: Community)
Demo exercises: Partner Block-pull-under Merkins, Partner block BBSU, partner block pass-around.
Demo Sled: One partner drags the sled while the other does Perfect push-ups on the moving sled. Swap positions at the cone and move back.
THANG
one lap of the short running loop and then:
100 PBPUM
200 PBBBSU
300 PBPA
one laps of short loop.
The finish order of pairs sets the order of pairs using the sled. Otherwise, just keep working down the reps..probably in sets of 10/20/30 (murph-like).
RECOVER at 7:17, with leading groups on set 7 or 8.
COT: COR, NOR. Deliverance 6.
AAR: the Q spent way too long introducing things. too much yammering and not enough work. Would have been nice for top pax teams to be able to finish in the time. Nevertheless, partner work is great for building community. Ecclesiastes 4:12.
Q- Coconut
Pax
Guardian
Madden
Stark
Tarnished
Huckleberry
Deliverance
Photon
Binford
Snowball
Flo
Waldo
Wipers
Spaulding
Meatloaf
Hannibal
Fat Amy
4/14/24 The SLURPH
Pax:
Drip
Binford
Lonzo
Phat Thor
Viper
Flo
Tarnished
Nitrous
Guardian
Photon
Cinnamons (cayenne?)
Fat Amy (Q)
After yesterday’s brutal beatdowns, time to slow it down.
Did a slow Murph – aka The SLURPH
All exercises done as an 8 count: 4 down, 4 up. 1 min each per exercise, then run to the top of the Wall. Repeato.
1. Aussie Pull-ups
2. Merkins
3. SQWATS!! (Ok!)
Simple, but kept us moving
COT: count o Rama, Name O Rama, 6, announcements, LDP3, prayer
Coffee at Bard’s after!
15 April 2024 Backblast:
Colson and Southie present.
25 Don Quixote warmups
Rifle Carry to pavilion
Pull-ups AMRAP
Pull-up Bar Hangs – 15 sec.
25 Thrusters
25 Goblet Squats
25 Merkins
25 Diamond Merkins
25 Kettle Bell Swings
25 Kettle Bell Swings
25 Curls
REPEAT!
1 mile cool-down run around park perimeter
COT
Partner Block Beatdown
Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto
Raven
Partner Block Beatdown
3 Sets of 5 Exercises/ 2 Minutes each.
Rest = Pulling the sled. Count off then take turns.
1) Plank Pull Under Push Up
* can have team of 3
2) Sit-Up Block Pass
3) Back to Back Pass Around
* can have team of 3
4) Partner Block Squat
5) Partner Block Curl and Pass
Peg Leg Porker (ruck/run)
Isoceles
Mercy
Gang box
Rudy
Sven
Norm
Cinnamons
Q-Party On
Backblast for the Gauntlet “777” on 4/15/24
PAX:
Geppetto
Whopper
Irish Hoss
Guardian
Coconut (Q)
Intro: Mission, Core Principles, LDP3 (Groups 3–organization)
Clear, ~53°F at 0530, and only 5 pax. a couple guys called out sick, but apparently people thought that after the total Burpeeclipse last week, it just couldn’t get any better. Ah well, 5 hearty souls hit the jackpot today.
THANG:
a partner 7’s workout in 3 phases.
Phase 1: pairing partner Squats and partner BBSU on either end of the 40y gap.
Phase 2: pairing partner Cindy Swings and partner Cindy x-over Merkins on either end of the 40 y gap.
Phase3: kinda oyo, kinda with your partner, doing squat thrusters at the bottom of the sledding hill and Burpees at the top.
7+6+5+4+3+2+1 = 28 so pax got some good reps of some hard exercises today, with a decent bit of running, including some hills, to boot.
COT: COR/NOR, Whopper 6. Great to see Whopper back in the gloom after a couple months away for winter/health/life getting in the way.
The early morning was thoroughly punched in the face. Honored to be a part of it!
4/15/2024
PAX
Footloose – Q
Gulliver
Norm
Dingo
Rudy
Lyman
Meatloaf
Purdy
Isosceles
Waldo
We did IPC Week 2 from 2019 called Meatloaf’s Massacre:
Run 1600 meters (4 lapts)
10 manmakers
20 overhead press
30 KB swings
40 Goblet squats
50 Block merkins
Repeat the above running 1 less lap
COT
4-16 Murph
Was my first Q today to finalize the name change! Thanks lonzo for all the tips # first time #VQ life
VQ- Gang Box
Lonzo
Rudy
Snake bite
Deep water
Echo
Manchester
Purdy
Mercy
Viper
Fat Amy
Listened to some Classic Rock. Breaking Benjamin
Ended in circle of trust/ Ldp3 / prayer
Backblast: April 16th 2024
AO: Lower Necropolis – Perrysburg, OH
PAX:
Q – Photon
Bourbon
Capitol
Coconut
Eh
Guardian
Irish Hoss
Mile High
Phat Thor
Soda Pop
Spaulding
Tarnished
Waldo
Workout: Progress Report 3 – I’m A Runner Now?
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
The “Thang”:
My first run with F3 was 8 months prior with a final destination of the Perrysburg Pool. The destination had to be altered mid run due to YHC being unable to keep up with the pack. This run was a “repeat” with to show the overall progress that 8 months of F3 can provide. This time around, we reached the pool and beyond, and we even found a Phat Thor along the way. Mission accomplished.
Ruckers were the following:
Buttercup
Casper
Full Pull
Geppetto
Ten Pin
Van Wilder
Ended with:
Count-O-Rama: 19
Name-O-Rama
The Six – Soda Pop – Keeps coming back because no matter how long he’s gone, and no matter what PAX are there, he is always welcomed with open arms and feels at home.
Ball of Man
Spreadsheets from the Gloom: 47 and dry. Nice group who stayed together pretty well. Thanks to Coconut for the recommendation on taking the trail back after passing the Perrysburg Pool.
Thanks for all who posted. It was a pleasure to lead the runners this time around.
Q: Anchor
Ponzi, Lonzo, Everest, (Spiderman, Black Spider)
Pyramid
Dips, LT Dan’s, Sit ups (x20)
Lap
Dips, LT Dan’s, sit ups (x19)
Lap
…
Meatloaf – Q
Mercy
Footloose
We mostly Murphed and Mumblechatted, I had a beatdown put together and there was a spirit of “we’d just rather do some pull ups”
We quizzed ourselves on the LDP3 content since we didn’t have it handy.
4/17/24 Black Ops
Hill Sprints
Warm up:
Heel walk
Toe walk
Lunge walk
Spotted strange figure on the hill
Slow cautious walk out to the hill, head on a swivel
*realized it was Gang box who had parked at the fire station
The Thang:
Sprint up the east side of Mount Waterville and then either walk or jog down the west side and back around.
Rinse and repeat
Enjoyed a super clever and inspirational playlist
COT
Countarama
Name O Rama
6- Full Pull
Stretching cool down
Announcement :
Prayer Intenions
End Prayer
Pax –
GMO ( Q)
Full Pull
Astro
Viper
Pooh bear
Gang box
The Climb Back Blast
Welcome.
Mission
Principles
Pax
Geppetto
Raven
Mile High
Beretta
Flo (Q)
Warmup
Wearing rucksacks throughout entire beatdown. Climb uphill with rucks on and coupons ranging from 25lb to 45lb kettlebells, 65lb and 35lb sandbags.
Took turns calling cadence for presses, rows, curls, merkins and squats.
Repeato
COR
NOR
SIX Mile High
Announcements
LDP
Prayer
Backblast: April 17th, 2024
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Photon – Q
Crawdad
Guardian
Irish Hoss
Tarnished
Workout: Thanks Be To Guard-ian
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
Background:
This was a Guardian inspired BD. During a BD at the Fortress a few days prior, all PAX lined/partnered up based on weight and it was mentioned that YHC weighed in at 153lbs, at which point it was perceived that Guardian made a comment about “needing to eat some cheeseburgers”. There was no one lined up to Q that week’s Grantland beatdown, so it was decided that we would all eat some cheeseburgers in honor of only weighing 153lbs. The Quarter Pounder ended up being the burger of choice.
Warm-up:
SSH – 40 (2 is 1) IC
Windmills – 10 IC
Arm Circles – OYO
The “Thang”:
A play on the ‘Double Quarter Pounder with Cheese’. Idea was to perform the entire routine within two sets of cones set 25yrds apart in order to keep everyone together as opposed to a 100yrd field.
MOT out given distance. Perform reps of exercise equal to the amount of yards traveled out. MOT back the given distance. Increase distance/reps and repeat with different MOT and exercise.
25yrd Lunge walk with cindy: 25 Hand Release Burpees
50yrd Murder bunny: 50 Jungle Boys
75yrd Farmer/suitcase carry: 75 Gas Pumpers
100yrd Rifle carry: 100 SSH (switched from plank jack shoulder taps due to difficulty)
Upon completion, laddered back down the same way we came. Substituted gas pumpers for dips on the way down. Only performed the MOT one way on the way down.
Ended with:
Count-O-Rama: 5
Name-O-Rama
The Six – Crawdad
LDP3
Ball of Man
Spreadsheets from the Gloom: 61 with a light mist. What was meant to increase fellowship and camaraderie ended up causing massive amounts of confusion for this beatdown. The Quarter Pounder workout typically calls for it be completed on a football field with stops at the 25, 50, 75, and 100 yard lines. Because we performed the whole thing between two sets of cones 25yrds apart, there was a lot of confusion as to how many times to go back and forth using a given MOT. There was also a lot of confusion surrounding whether or not to perform the same MOT before AND after a certain exercise. This confusion would have been completely eliminated had a football field been used. Will probably use the full 100yrds in the future. Other than that the MOT and exercise choices seemed doable. Farmer/suitcase carry was a little easy with a single block. Would probably switch to a different MOT next time or require two blocks. Perhaps a bear crawl cindy roll would work for the 25yrds and just move the lunge walk and murder bunny up 25yrds a piece. Burpees and jungle boys were good. Gas pumpers were good on the way up, but might be tough repeating on the way back down. If the routine went back to the start instead of laddering in reverse, I think all exercises could be repeated. That said I’d probably swap the gas pumpers for American Hammers in the future.
There was a playlist. All titles coincided with the theme of eating, because why not?
Thanks for all who posted, and I apologize for the train-wreck. At least we got some work in.
Necropolis Ruck Q Handoff
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
Ruck:
We rucked across the bridge to Maumee Through Side Cut Park and back up the towpath for a 2.95 mile ruck.
Count-O-Rama: 6
Name-O-Rama
PAX:
Buttercup
Casper
Full Pull
Geppetto
Ten Pin
Q: Van Wilder
6 Speech
Announcements
LDP3
Prayer Intentions
Pearson Ruck
Pax:
Deliverance
Fallout Boy
Go Fish (Q)
Pinto
Raven
Over the overpass. PT 20x (squat, murican, skater, murican)…and back.
Covered LDP3 of Group (3rd lesson) on the Ruck.
April 4, 2024
Baseball is Back!
Mission
5 CP
We moseyed back to Carter Park and utilized the covered shelter since rain was in the forecast.
We played a variation of baseball using a sandbag and a box of chalk. The Q drew random targets all over the concrete, and we divided into two teams. Each team took turns “batting” which was tossing the bean bag from the batters box in the direction of the chalk-drawn targets.
Vespa smashed a grand slam off the ceiling, which was pretty impressive.
We had an FNG and several 2.0’s post for this one.
Pax:
Manchester
Mr. Anderson
Poo Bear
Vespa
Waldo
Stark
Slider
Reload
FNG Warren Clifton (Boucher)
Norm
Prime Time
Doubtfire (Q)
4-12-24
This was a pretty simple one:
Mosey to the base of the Hill, perform 12 reps, run up the hill and perform 24 reps. Then mosey down the back side of the hill and repeato X 4.
Pax:
Purdy
Gang Box
Norm
Rudy
Lonzo
Guardian
Doubtfire (Q)
Tax Day Beat Down April 15, 2024
Pax:
Huckleberry
Model A
Boucher
Gang Box
GMO
Viper
Reload
Vespa
Cinnamons
Slingshot
Doubtfire (Q)
Under the shelter, we congregated in order to pay our taxes.
Pax were tasked to roll ten coins: odd number of heads up, we perform the exercise assigned the corresponding number. Example: 4 heads are facing up and the exercises were pre-established 1-10 before starting.
Following the roll, the same pax rolled a single playing die. multiplier of 4. Roll a 5 we all do 20 reps.
But, there’s a tax day caveat: Roll odd # of heads and you do 20% more work. Roll odd # of heads and everyone except the roller does 20% more work.
We had a blast!
COT
6
LDP3
Announce
Pray
4/18/24
AO: Wakanda
Workout: Mario Kart
PAX:
Phat Thor(Q)
Lyman
Lonzo
Echo
Van Wilder
Chubbs
Irish Hoss
Mission, Principles, and Disclaimer given
Warmup:
Windmills
Chain breakers
SSH
The Thang:
Try to get 5 laps around the track at Safety City. For each station you get to, pick a card, do that exercise, and follow any special directions
On this wonderful morning, Irish Hoss pulls a commanding lead and even some blue shells are not enough to pull him down. Van Wilder for a strong second. Lyman with the 3rd and Echo pulls ahead of YHC right at the last minute and takes 4th. The rest of us get participation ribbons.
Cards:
Mushroom: bear crawls to the next station
Gold Mushroom: Powerskip to the next station
Red Shell: 10 BBS
3 Red Shells: 30 BBS
Green Shell: 15 Curls
3 Green Shells: 45 Curls
Blue Shell: Catch up to the leader and they do 10 Man Makers
Lightening: Everyone stops and does 5 Inch Crawls(extra)
Fake Boxes: 10 Merkins
Bananas: 30 Monkey Humpers
Triple Banana: 60 Monkey Humpers
Star: For the next 3 stations do 20 American Hammers (2×1)
Bomb: everyone at the station stops and does 5 Burpees
NOR & COT(6:10)
Best Part of Waking Up
PreThang:
– Kingsbury Lap
– 20 Don Quijotes
– 20 Jacks
Thang:
Morning call X5
Bojangles Biscuits X2
Prayer squats X40
COT
PAX: Southie, Dora, Colson (Q)
BACKBLAST
Brogan (Q), Southie, Colson, Dora
5k
BACKBLAST
Dora (Q), Colson
Let Freedom Ring
4/20/24 – Battlefield
It was a four flag day today! Sadly, I didn’t get a picture of the flags all flying. We had a great group of 12 men out today to work on Curls X Infinity.
Here is the rest of the work they did.
Team Work:
1 Partner did the work, while the other did curls. After each set, run with your partner around the theater.
50 Manmakers Curls
100 BBS Curls
150 American Hammers Curls
200 Goblet Squats Curls
250 LBCs Curls
300 Futter Kicks Curls
We had several teams finish this time. Great push men!
Name-o-rama
6 – Irish Hoss
LDP3
COT
PAX:
Waldo
Wipers
Thai Guy
Huckleberry
Rudy
Irish Hoss
Dr Banner
Fat Amy
Van Wilder
Astro
Viper
Norm – Q
PAX
Binford
Tarnished
Mercy
Capitol
Huckleberry
Guardian
Van Gogh
We played kickball.
Score = 5 burpees for fielding team
Out = 5 burpees for batters
Ran 8 springs to end
Double Digits
PreThang: 1 mile run
Thang:
Stations-
11 pull ups
22 Kettle ball swing
33 goblet squats
44 merkins
55 BBC weights optional
* plank while you wait for others to finish
* Rotate station
* Water break after after all 5 stations complete
* Repeat workout (1-2 times)
END: 11 jacks & 22 Don Quijotes
COT
PAX: Dora, Besse, Colson (Q)
Tillman Beatdown: 7 rounds- 7 tire flips, 200m sprint, 25 merkins, 45 seconds rest.
Mykel “The Situation” Pollock (Toledo Brother), Bob “Raven” McCart, Nick “Fall-out Boy” Tussing, and Caine “Armstrong” Kolinski (Q).
PAX:
Irish Hass
Norm
Fat Amy
Viper
Waldo
Rudy
Slurpee
Van Wilder
Astro
Q: Slurpee
The Thang:
3 of the pax loaded up with a ridiculous amount of weight and rucked while the rest of us tried to keep up with Viper on a run.
Black ops Pre-3rd F 4/19/24
Mission
Principles
Pax
Binford
Flo (Q)
Audible to shelter house at Grantland. due to rain. Tabata workout 54 second exercise six second rest doing varied bodyweight exercises.
COT
Leadership Ruck BB: Amateur vs Pro
Welcome
Mission
Principles
Pax
Deliverance
Guardian
Soda pop
Phat Thor
Binford
Meatloaf
Photon
Callahan
Spaulding
Isosceles
Casper
Tarnished
Party on
Flo (Q)
Discussed the difference between being being a pro versus an amateur. Preparation, practice and discipline separate the Pro mindset and abilities
COR
NOR
Six Meatloaf
Announcements
Prayer
The Fortress Backblast 4.20.24
Welcome
Mission
Principles
Pax
Deliverance
Guardian
Stark
Coconut
Binford
Meatloaf
Photon
Callahan
Spaulding
Isosceles
Casper
Tarnished
Chanel
Flo (Q)
Teams of 3. One team member carries a 70 pound coupon 100 yards while the other two team members perform exercises with him without blocks. All participants wear a 30 pound ruck during the entire workout.
COR
NOR
Six Casper
Announcements
LDP
Prayer
The Pump Station- Choose your own adventure BB
Welcome.
Mission
Principles
Pax
Guardian
Viper
Phat Thor
Utilized the pump station hill with six cones with two exercises per cone. Cones spaced every 20 yards going uphill with Tabata timer 40 seconds exercise 20 seconds rest for 12 rounds of exercises.
Right side Adventure was arms and legs.
Left side adventure was core
COR
NOR
SIX Binford
Announcements
LDP
Prayer
Coffee follow at the Bard’s Coffee shop!
Additional Pax 4.21.24
Binford
Flo (Q)
Echo-Q
Viper
Rabel 2.0
Clifford The Big Red Dog
Re Load
Purdy
Doubtfire
Model A
Full Pull
Astro
GMO
22 reps of each exercise, after each one run a tenth of a mile and do 4 burpees, run back and do 22 reps of the next exercise, repeat until time is up!
Exercises merkins, big boys, curls, flutter kicks 2×1, overhead presses, LBC’s, block rows, starfish 2×1, block swings, imperial walkers 2×1.
BB for THE ROCK at the wall on 4/18/24
PAX:
Oil Change
Photon
Isosceles
Hannibal
Geppetto
Spaulding
Coconut (Q)
Intro–mission, core principles and LDP3 (group part 3-organization)
Warm-o-rama
Motivator
THANG
three phase EMOM
Phase one static hold
Phase 2 reps
Phase 3 run
11 rounds with a pause in between.
Curls (hold cindy with arms at 90°, then curls)
Hammers (Hold center of American Hammer pose with Cindy, then hammers)
Rows (hold cindy up, then bent over rows)
Imperial Squat Walker (Hold squat, then the walkers, no cindy)
Swings (hold squat with cindy then cindy-swings)
Thrusters (hold squat with cindy at chin, then squat thrusters)
Break
Jump squats (hold squat, then jump squats, no cindy)
Egyptian Merkins (you had to be there)
Superman (hold up, then pulse, no cindy)
Uhaul (hold cindy straight out from chest, then 4-ct out-in, up down)
Speed Skater (hold left lunge, hold right lunge, then speed skaters)
Finish with a run up and down the stairs.
COT-Spaulding 6
Fun times at the wall. Each man needs a rock to lean on, and each man will sometimes find himself in the role of rock for someone else. All the more reason to get right.
PAX:
Eh
Meatloaf
Bourbon
One man band
Soda Pop
Capitol
Guardian
Photon
Mile High
Churchill
Beretta
Coconut
Chopsticks
Van Gogh (Q)
Ran to boundary, then to the fort then up fort meigs until 5:58 and then turned around to head back.
Necropolis Ruck GCM Week Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
Ruck:
We rucked through orleans park and up the hill to front street. Down the hill at The Wall and back up at The Pump Station. We circled back to the start all while carrying a 26lbs kettlebell for marathon week.
Count-O-Rama: 3
Name-O-Rama
PAX:
Binford
Ten Pin
Q: Van Wilder
6 Speech: Beretta
Announcements
LDP3
Prayer Intentions
The Tortured Poets Dept Release Party
Pax:
snake bite
astro
doubtfire
callahan
gangbox
rudy
doogie
viper
casper
vespa
chicken legs
slider
drumstick
footloose
mercy (q)
Joe, Lucas, Taylor, John, Jake, Conor, Harry, Calvin, Tom – 9 years
Joe – 6 years
Since release, we have learned that Matty should be in list post-Joe.
While the new album played – Taylor released 31 songs!! – we rotated between TAYLOR and JOE.
First round we did 13 of each exercise in cadence, then went for a run. Second round was 45 seconds per exercise, then run. Last round was 15 seconds with no breaks.
T – merkins
A bsolution
Y raise and 5 second hold
L t Dan
O ne legged squats
R everse Crunch
J ump squat
O ver head press and Clap
E levated heel taps
COT
meant to post on 4/19
nm – i did it right.
“No More Rain”
Beatdown @Commons
04/23/2024(Rainy Evening)
Pax: Ponzi(Q) and Anchor
Mission and Core Principles
Warmup: Arm Circles and Mosey
Mix of Run and Exercise through the entire Commons
Imperial walkers, squats, burpees, Mike Tysons, leg lifts, mountain climbers, American hammers, arm circles, planks, wall sit etc.
COT including LDP3
4/24/24
AO: The Yard
Pax:
Phat Thor
Raven
Mile High
Normal intro, and warm ups:
SSH
Chain breakers
Wind mills
Mosey to end of pier
The Thang:
1 pax on sled
Other 2 pax is doing work until sled gets back, then switch:
Rd1: Burpees and BBS
Rd 2: Merkins and Curls
Rd 3: Overhead presses and Plank Jacks
Rd 4: American Hammers and Outlaws
Every round, we add a weight.
Echo-Q
Coconut
Photon
Peach
Capitol
Guardian
Binford
24 reps of each exercise, after each one run a tenth of a mile and do 4 burpees, run back and do 24 reps of the next exercise, repeat until time is up!
Exercises merkins, big boys, curls, flutter kicks 2×1, overhead presses, LBC’s, block rows, starfish 2×1, block swings, imperial walkers 2×1.
4/25
Q – Viper
PAX:
Pooh Bear
Manchester
Rudy
Huckleberry
Fat Amy
Irish Hoss
Echo
Exercises:
Random standard exercises, in cadence. Too many to list (also I didn’t pre-plan them, I was making it up on the fly).
Six: Irish Hoss
Announcements:
Glass City relay
Omega ruck
Convergence
Prayers:
Haley (Rudy’s foster kids’ birth mom)
Step by step beatdown 4/25/24
Pax:
Hannibal
Benford
Mile high
Spaulding – Q
Beatdown:
Round 1:
50 Dips
50 American hammers
50 Squats
Spider-Man push-ups up the first half of the stairs. Run to the top and back down the ramp
Round 2
50 little baby crunches
50 box jumps
50 Australian merkins
Imperial walk up the first half of stairs. Run the rest of the stairs and back down the ramp
Round 3
Sneaky lunge around the circle perimeter
50 merkins
50 big boy sit ups
Quick step up the first half of stairs (both feet hit every step)
Run to the top and down the ramp