Month: December 2024

Backblast: December 29th, 2024

AO: Pump Station (black ops)

PAX:
Carmen Sandiego (Q)
Wario
Ukelele

Workout: Conquer the Hill
FNG’s: No

The Thang: 8 hills with varying speeds/agility. 4 stair runs.

Backblast: December 29th, 2024

AO: Pump Station

PAX:
Carmen Sandiego (Q)
Wario
Ukelele
Shepherd
Photon

Workout: Last day of 40
FNG’s: No

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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.

The warmup: arm circles, Willie Mayes Hayes

The Thang:

Corner #1, 10 reps of each. Burpees, American Hammers (w/block) Jump Squats, Curls, Smurf Jacks, Alligator Merkins, Big Boy Sit-ups, Overhead Press (w/block), Shrugs (w/block), Diamond Merkins.

Corner #2, 20 reps of each. Shoulder Taps, Squats, Lunges, Carolina Dry Docks, Nolan Ryan’s, Dips, Bobby Hurley’s, Bonnie Blairs, Absolutions, Gorilla Humpers.

Corner #3, 30 reps of each. LBC’s, Mountain Climbers, SSH, Freddie Mercury, Plank Jacks, Dolly’s, Arm Circles (big), Pickle Pounders, flutter kicks

Corner #4, 40 reps of each. High Plank (40 sec hold), reverse pickle pounder, Seal Claps, Monkey Humpers, Imperial Walkers, Low Plank (40 sec hold), Overhead Claps, Calf Raises, Arm Circles (small), Butt Kickers, 40 second leg lift hold.

At the end we did a Bear Plank halfway up the hill.

Count-O-Rama – 5
Name-O-Rama
The Six – Shepherd
LDP3
Ball of Man

Weather: We had a torrential downpour. It felt much colder than it ultimately was. Embrace the suck!

9 HIMs spotted on the Battlefield Ruck. No deer, 3 rabbits, 1 weird noise. A brisk pace knocked out 3.25 miles at ~16.5 mpm.

Djibouti
Salsbury
Runt
Yoshi
Mercy
Norm
Footloose
Viper
Big Box

Backblast: December 28th, 2024

AO: Fortress

PAX:
Carmen Sandiego (Q)
Waldo
Tarnished
Phat Thor
Van Wilder
Guardian
Huffy
Photon
Raven
Isosceles
Lego
Ukelele
Gold Star
Badger
Pimento
Spaulding
Nitrous
Binford
Deliverance

Workout: JENGA Beatdown
FNG’s: No

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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.

The warmup: swimmers, finkle kicks, chain breakers,

Cotton Eye Joe exercise: during the song, when the men was singing we did merkins, when the girl was singing we would do merkins and when the violin/banjo was playing we did squat kicks.

The Thang:

Played giant JENGA. Broke into 3 groups. Each block was numbered. 1 was 5 merkins, 2 was 5 Lieutenant Dans, 3 was 5 absolutions, 4 was 10 burpees, 5 was 10 BBSU’s and 6 was 10 squat jumps. Whatever team had the tower fall on them, had to do 20 burpees. Overall we did a lot of burpees but we had lots of fun.

Count-O-Rama – 19
Name-O-Rama
The Six – Photon
LDP3
Ball of Man

Backblast: December 28th, 2024

AO: Fortress Ruck

PAX:
Carmen Sandiego (Q)
Waldo
Tarnished
Capitol
Van Wilder
Curly
Guardian
Huffy
Photon
Raven
Isosceles
Lego
Callahan
Ukelele

Workout: Reflecting on 2025
FNG’s: No

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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.

The Thang:

Rucked around the park. We rotated every 5 minutes to get a new partner. Talked about reflecting back on 2024 and what we found rewarding in our journey with F3. Last discussion topic is what we are going to do in 2025.

Count-O-Rama – 14
Name-O-Rama
The Six – Huffy
LDP3
Ball of Man

12/28/2024 – Battlefield

The rain held off this morning, but there wasn't a dry inch to do the beatdown. The 13 men worked in the Muddy Pits and after a bit of griping and complaining got right to work.

5 Man-Makers
10 American Hammers (2is1)
15 Merkins
20 Block Squats
25 BBS
30 Curls

At the end of the exercises pick up the six and all run together around the movie theater. The goal was to keep moving quickly and try to get 4 laps in. The men pushed the Q and we ended up with 5 full sets and loops.

PAX
Thai Guy
Huckleberry
Djibouti
Jersey
Big Box
Purdy
Mercy
Footloose
Viper
Yoshi
Salisbury
Shepherds pie
Norm -Q

F3 BB
Backblast: December 24th, 2024
AO: Necropolis – Rapids Rd. – Perrysburg, OH
Workout: Run

PAX:
Capitol – Q
Photon
Coconut
Guardian
One Man Band
Ukulele
Carmen Sandiego

Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him

The “Thang”:
– A run: Out Rapids Rd, Right up to W. Boundary, left on 2nd street, right on Maple street. Turn back at 5:55am, follow same route back.
– Return to AO, circle up for exercises on your own. 50 Supermans and 50 bridges in reps and sets of your choice.

Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Raven
Announcements
LDP
Prayer

Q – Viper

PAX
Doubtfire
Salisbury
Vespa
Crosstour (DR)
Huckleberry
Thai Guy
Djibouti
Photon
Wario

Work:
Mosey to the hill (of course)
Week 0 IPC –
1 minute EMOM timer
Buy-in is 5 burpees
100 squats, interrupted by 5 burpees every time the timer goes off
Run up and down the hill
100 burpees, interrupted by 5 squats every time the timer goes off

Week 1 IPC-
11s on the hill
Squats at the bottom, hand release merkins at the top

Mosey back to the parking lot

100 count circle merkin

COT
6- Vespa
Announcements
Prayer

27 December 2024 Backblast:
Colson and Southie posted although recovering from illness.

1 mile ruck
Pull-ups AMRAP

Backblast: December 26th, 2024

AO: Armory (Black Ops)

PAX: Carmen Sandiego (Q)
Waldo
Manchester
Ukelele

The Thang: Black Ops Ruck at 5:00. Rucked to Bauer Park to Pray Park then back.

Backblast: December 26th, 2024

AO: Armory

PAX:
Carmen Sandiego (Q)
Waldo
Ukelele
Phat Thor
Tarnished
Vespa
Van Wilder
Manchester
Djibouti

Workout: Boxing Day
FNG’s: No

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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.

Warmup: 21’s, bat wings, Joe Louis’

The Thang:

Ran on the trail to Bauer Park. Stopped at the picnic tables and grabbed partners. Did 3 rounds of one PAX planking while the other was doing dips with their feet on the PAX. Next we did 1 round of wheel barrel bench pushups.

Next we went to the parking lot to run a fartlek. Did 5 laps. Headed back to the flags where we did blocktanamo bays and flutter kicks with blocks.

Count-O-Rama – 9
Name-O-Rama
The Six – Tarnished
LDP3
Ball of Man

12 HIMs got better by conducting a Siege on the Wall today.
Mile High the Q.
Lego the 6
Guardian
Gold Star
Purdy
Raven
Badger
Meatloaf
Photon
Huckleberry
Geppetto
Coco Nut

Honored to lead.