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thoughts on “virtual”
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:
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)
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..
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.
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
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
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.
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.
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!!
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.
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.
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.
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)
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.
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.
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.
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.
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).
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.”
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!
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
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.
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.
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)
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.
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!!
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.
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.
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
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.
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
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
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 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
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.
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.
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.
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.
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.
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.
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.
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!
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.)
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
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.
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!!
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.
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.
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
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
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 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
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
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.
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!
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!
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!
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.
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.
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
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.
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
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
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!!
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!
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.
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.
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: 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.
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!!)
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.
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!
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
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
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
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.
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)
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!
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!!
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
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?
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
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.
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,
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!
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
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).
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.
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
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.
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.
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
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
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
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.
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.
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.
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!
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
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
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.
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
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!
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.
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
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.
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.
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!
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.
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!
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
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.
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.
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)
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”!
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.
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.
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
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
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.
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.
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.
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
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
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!
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.
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
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
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!
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.
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.
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.
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.
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
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.
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
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
– 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????)
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
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.
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.
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)?
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.
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.
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.
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!
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.
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
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
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.
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
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.
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
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.
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.
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
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
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
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!
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
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”
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!!
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
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:)
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
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)
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.
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.
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.
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!
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
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)
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 #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!!!
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.
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.
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
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.
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.
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)
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.
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!
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.
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.
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!
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.
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!
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!
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.
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
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.
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.
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.
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.
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.
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!
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!
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.
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
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.
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.
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.
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
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.
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
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.
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
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
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
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.
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
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.
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 (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.
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)
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
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.
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!
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.
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.
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.
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.
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.
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!
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!
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!!!
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.
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.
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.
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
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.
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)
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
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
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 #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!!
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.
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
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!
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
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
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
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?
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.
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.
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.
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)
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
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)
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
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.
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!
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.
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
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
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.
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!
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!!
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.
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.
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
Rucked around The Necropolis, under the bridge and through the Necropolis, until returning to Fort Meigs.
PAX: Bambi, Raven, Smokey, Lego, Huffy, Casper (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.
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.
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.
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
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)
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
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.
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
1/12/2021
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
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)
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.
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.
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.
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
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.
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.
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.
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
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
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.
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)
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.
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.
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
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
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 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)
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.
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.
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!
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.
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
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.
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!
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.
~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
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!
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.
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.
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.
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 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
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!!
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
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
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
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!
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
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.
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
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!
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
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
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.
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)
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.
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
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!
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.
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.
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
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.
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
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.
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.
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.
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
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
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.
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)
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.
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.
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.
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: 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.
(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)
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.
(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.
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!
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
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: 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
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
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.
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.
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.
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
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
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!
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:
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)
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)
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!!
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!
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.
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!
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
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
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
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.
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!
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
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.
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.
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.
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.
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.
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”.
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
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
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
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.
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
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.
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)
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.
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!
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
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.
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!!
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.
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.
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!
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
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!
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
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.
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.
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!
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
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.
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.
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.
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)
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
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
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!!
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!!
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.
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
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
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!!
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.
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
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
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.
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)
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
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!
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
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.
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
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.
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.
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
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.
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
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.
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.
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
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.
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:
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.
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.
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.
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)
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
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:
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
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.
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.
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
.
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.
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:
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.
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.
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!
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
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.
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.
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 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. 🙂
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
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.
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.
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
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,
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.
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)”
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.
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.
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
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)
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.
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:
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!
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
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.
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!
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.
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!!!!
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
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.
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.
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
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.
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.
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.
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
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
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
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
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
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!
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.
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.
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!
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
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!
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
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).
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
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: 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.
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.
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!
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
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
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.
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.
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.
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.
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.
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
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.
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
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.
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!
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.
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
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
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
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
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.
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
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
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
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.
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
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
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.
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.
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.
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
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.
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
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
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
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.
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
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
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.
“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.
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
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.
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
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
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
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.
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.
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.
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.
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.
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.
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
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.
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.”
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
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 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
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!
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.
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)
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
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.
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.
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.
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
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
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
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
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.
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.
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.
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.
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
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
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.
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)
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
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.
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.
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.
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.
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
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
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
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.
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.
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.
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.
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
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).
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.
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!
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.
Pax: Huckleberry, Cinnamons, Woodstock, Doubtfire, Meatloaf, Mercy, Wipers, Footloose, Cuy, Picante, and by Caleb Funk who was an FNG and was named Flea.
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.
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
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.
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.
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.
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
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.
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.
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.
• 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!!
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
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
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.
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.
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
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!!!
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.
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. 🤣
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.
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.
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.
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
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!!!
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
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).
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
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.
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
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.
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.
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
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.
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).
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!
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
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!
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.
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.
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
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.
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!
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!
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!!
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! 🇺🇸
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.
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
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
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
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
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.
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
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!
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
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.
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.
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
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)
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
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.
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.
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)
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.
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
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.
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
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.
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)
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.
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
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.
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
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.
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.
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.
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
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!
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!
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.
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.
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.
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
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
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 ———————————————
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
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.
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 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: 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
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
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.
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.
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
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!
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
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
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!
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
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.
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.
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!
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
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!
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.
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.
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.
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
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.
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.
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.
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
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)
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.
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.
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!
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 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
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
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
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.
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.
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).
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)
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.
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
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
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.
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!
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
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)
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.
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
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.
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
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.
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.
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 😉
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)
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
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 #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!!
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.
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.
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 #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!!
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.
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.
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!
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.
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.
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.
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.
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.
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
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.
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
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.
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.
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)
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
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.
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
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.
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.
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!!
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!
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.
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.
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!
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
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.
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!
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!)
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.
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!
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!
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).
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.
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.
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
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 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.
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.
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.
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
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.
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.
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
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!
Rucked 2.5 miles discussing the First Amendment to our US Constitution.
Freedom of religion, speech, press, to peacefully assemble and to redress grievances.
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.
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)
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.
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 – 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
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.
“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.
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
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.
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).
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!!!!
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.
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
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!
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
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)
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
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
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.
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.
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
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
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
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
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
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.
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.
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.
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
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.
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
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”!
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.
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!
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
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.
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.
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
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.
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
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
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.
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.
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.
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!
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.
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
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.
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
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
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
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)
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
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.
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
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
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.
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);
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
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);
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.
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);
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
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.
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.
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
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.
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.
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.
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.
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!
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.
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.
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.
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. 😂
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.
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.
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.
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. 🇺🇸
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.
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.
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.
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
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
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
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.
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
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
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.
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.
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.
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.
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.
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
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.
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.
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
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.
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.
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.
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
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
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.
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.
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?
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.
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
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
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.
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.
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!
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
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
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
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
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.
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.
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
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
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
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.
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
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.
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.
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.
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
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
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.
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.
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.
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.
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.
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)
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
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).
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
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!
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
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.”
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
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.
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.
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
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
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.
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.
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).
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.
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.
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 – 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.
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.
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!
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.
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
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
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)
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.
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!
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.
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
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
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!
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.
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.
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.
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.
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!
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.
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.
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
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
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.
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!
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.
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
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.
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)
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.
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.
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
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.
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!!!!!
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.
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.
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 😴.
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
“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
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: 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
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: 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.
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.
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:
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.
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.
Rucked 2.5 miles discussing habits, shield lock, accountability, pausing before responding in anger, automatic aspect of habits. Dan John’s Shark Habits.
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
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
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
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.
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.
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.
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 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
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.
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.
PAX: Gulliver, Spaulding, Fraction, Raven, Mercy, Cinnamons, FooPHP Warning: number_format() expects parameter 1 to be float, string given in I:\f3blackswamp.com\wp-includes\functions.php on line 424
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, FooPHP Warning: number_format() expects parameter 1 to be float, string given in I:\f3blackswamp.com\wp-includes\functions.php on line 424