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Date/Time
Date(s) - 03/09/2024
6:30 am - 7:30 am
Site Q - Spaulding
Location
The Fortress
Categories
Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX.
Park at Grace Church off of East Boundary Drive.
SATURDAYS always followed up with 2nd F (fellowship) breakfast/coffee. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
Backblast: March 9th, 2024
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Photon – Q
Deliverance
Geppetto
Huffy
Nitrous
Raven
Workout: Progress Report #2
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: N/A
The “Thang”:
45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise). Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps. If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
Ended with:
Count-O-Rama: 6
Name-O-Rama
The Six – Nitrous
LDP3
Ball of Man
Spreadsheets from the Gloom: 50F and wet, but at least it wasn’t raining. This BD was an attempt to get a quantitative pulse on my own personal fitness progress since starting F3, as it was a repeat of the first IPC WOD I did three weeks into my F3 journey. On that day I was able to perform 310 reps with a lighter block. Today, 6 months later, I was able to perform 401 reps, all with a heavier block. It simply goes to show how quickly F3 can help you accelerate if you give it the opportunity and put in the work.
I truly want to thank everyone who showed up for this one, despite the 5-year celebration going on simultaneously at The Battlefield. Several of you were injured, a couple of you had vocalized your lack of interest in IPC workouts, and one of you wanted to back-out after watching the video having already HCed, but you all showed up and killed it anyway. Nitrous topped it off with a powerful six.
It was a pleasure to embrace the suck with you gentlemen this morning, and of course, a pleasure to lead. Would love to see some of you back out for IPC 2024.