Month: December 2024

Feliz Squatidad Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Workout:
We rucked across the bridge to Maumee following aalong conant street to the Bike path near the trail. We rucked along the trail to Kingsbury street and worked our way back to Fort Meigs. While doing this ruck we stopped every 5 minutes to do a set of squats starting at 24 and counting down by two every set. This totaled up to 156 squats and 2.57 miles of rucking.
6 Speech
Count-o-rama: 10
Name-o-rama:
Bulldog
Djibouti
Ten Pin
Van Wilder
Gold Star
Raven
Lego
Geppetto
Flo
Gulliver
Announcements
LDP3
Prayer Intentions

12/24/2024 – Coronado
14 PAX came out on the unexpectedly warm Christmas Eve Murph. As is tradition we all attempted The Murph, 1 mile run, 100 Pull-ups, 200 Merkins, 300 Squats, 1 mile run. But just before we all enjoyed the second annual reading of "Twas the Murph before Christmas"

Twas the Murph before Christmas and all through the park,
The coyotes were stirring, hunting Full Pull out in the dark.

Mercy's shorts were hiked up way past his knees,
In hopes that the Swift girl would soon to come please.

Some PAX were a nestled all snug in their fart sacks
While the rest of us were here, getting all jacked.

When out in the field there arose such a clatter,
Only to find Club Murph, and all their mumblechatter.

More rapid than eagles, the PAX how they run.
5, 10 ,then 15 until they're all done.

Go Footloose, Go Lonzo. Push! Fat Amy and Purdy.
Move it! Hoss, Viper, Deep Water, and Rudy.

At the end of the Murph, at the end of the run.
The Q exclaimed Iron sharpens Iron, now get hard things done!

PAX:
Party On
IOU
Fat Amy
Silver Surfer
Thai Guy
Rudy
Waldo
Shepherds Pie
Yoshi
Manchester
Salisbury
Mercy
Huckleberry
Norm – Q

F3 BB
Backblast: December 18th, 2024
AO: Grantland – Rotary Park – Perrysburg, OH
Workout: Three Kings

PAX:
Badger – co-Q
Capitol – co-Q
Oil Change
Coconut
Guardian
Echo
Radio
Photon

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 beatdown in honor of the three kings’ journey to Bethlehem.

Set up field with three rows of cones spread out, about 10 yards each, total of 30 yards.

Partner up in pairs of two PAX.

Beatdown
Partner A: Shuttle run (three out and backs for each kings’ journey) with an exercise at each cone: run to cone 1, squat, run back, run to cone 2, plank position, run back, run to cone 3, jump, run back.
Partner B: Perform work

Work – Partners alternate working toward the total reps and proceed to next exercise: 100 Dips, 200 Situps, 300 Bridges, 300 Bent over seal claps, 200 Reverse crunches, 100 superman, AMRAP (as many reps as possible) King Merkins (a hand release merkin where you touch your head – put on the crown)

At 6:07 stop

Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Badger
Announcements
LDP3
Prayer

CSAUP Sandwich
PT. 3
PAX:
Yoshi
Djibouti
Fat Amy
Flo
Meatloaf
Echo
Footloose
Cybertruck
Huckleberry
Salisbury
Wario
Waldo
Shepherd
Thai Guy
Lift Kit
Norm
Lonzo – Q

Warmups: Block hold overhead for 2 minutes & 100 curls
The Thang: Norm helped me Q by reaching in my ruck and picking one of my past beatdown weinke’s. We did an IPC week 0 beatdown with rucks or weighted vests on. It was terrible and great. We finished the best way to finish with 5 sexercises one minute on and 20 seconds rest until completion. Great videos of those!

PT. 4

PAX:
Flo
Norm
Yoshi
Meatloaf
Huckleberry
Footloose
Echo
Shepherd
Waldo
Salisbury
Wario
Lonzo – Q

We rucked to Friendship for coffee that Waldo bought for us. He is a swell guy.

CSAUP Sandwich Back Blast
PT. 1
PAX:
Flo
Yoshi
Fat Amy
Salisbury
Wario
Norm
Djibouti
Huckleberry
Footloose
Echo
Lonzo – Q
Just ruck mileage.

PT.2
PAX:
Waldo
Wario
Meatloaf
Salisbury
Huckleberry
Fat Amy
Footloose
Norm
Echo
Cybertruck
Flo
Djibouti
Yoshi
Lonzo – Q

Ruck Mileage with sandbags, punching bag on 2×4, and blocks on 2×4.

Backblast: December 23rd, 2024

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Q – Photon
Capitol
Fat Amy
Huckleberry
Landslide
Meatloaf
Rudy
Sherbert
Viper

Workout: Silent Night

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

All of the above was communicated visually through pictures on a white board. No words were spoken from Q or PAX.

Warmup: In cadence

SSH: 12 (2 is 1)
Windmills: 12 (2 is 1)
Chain Breakers: 12

Entire warmup was communicated visually with no verbal cues. No words were spoken from Q or PAX.

The “Thang”:

PAX performed 12 rounds of the following:

a.) Perform 12 reps of a given exercise IN CADENCE.
b.) MOT out and back 23 yards on your own
c.) Pick up the six
d.) Move to next round and repeat.

Exercises and MOTs were the following:

Phase 1: Forward Murder Bunnies
1.) Thrusters – Forward Murder Bunny
2.) Kettle Bell Swings (2 is 1)
3.) American Hammers w/ Block (2 is 1)
4.) Man-Makers

Phase 2: Forward Bear Crawls
5.) Jump Squats (2 is 1)
6.) Hand Release Merkins (2 is 1)
7.) Lunges (2 is 1)
8.) Absolutions

Phase 3: Forward Crab Walks
9.) Crab Cakes (2 is 1)
10.) Pickle Pointers (2 is 1)

Entire thang was communicated visually with no verbal cues. No words were spoken from Q or PAX.

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Sherbert

LDP3

Ball of Man

Spreadsheets from the Gloom: 15F wind-chill, but dry. This was a risk with a high chance for failure, but the PAX really embraced the theme and worked with YHC to ensure its success. From the moment the PAX realized that it was a completely silent beatdown, they kept their voices quiet and their eyes attentive. Was the cadence work perfect? Absolutely not. But it wasn’t terrible, either. Given no vocal cues, the synchronicity was actually pretty good thanks to the PAX’s focus. There are definitely improvements to make on the cadence cues, though. Using fingers to 4-count prior to starting was ok, but was quite difficult with a block in hand or from plank position. A 4-count sweeping head nod a la a music conductor would work much better for most exercises. A colored light would also be useful for quick instruction.

Overall, the beatdown got the point across. It really is easy to take things for granted. We say we are open to all men… But how much more difficult would it be for someone who can’t hear? Or for someone to lead who can’t speak? This beatdown was a reminder that there are other ways to communicate on both ends of the conversation. A reminder that sometimes it’s only the non-verbal cues that we receive, and that we have to be able to (re)act on those alone.

This one was a pleasure for sure.

Backblast: December 21st, 2024

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Binford
Capitol
Deliverance
Golden Gate
Guardian
Phat Thor
Sherbert
Stark
Tarnished

Workout: The Four H's

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”:

In the theme of the LDP3 this week, we focused on having purposeful conversations by partnering up and discussing the Four H’s:

1. History
2. Heartbreaks
3. Heroes
4. Hopes
Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Golden Gate

LDP3

Ball of Man

Spreadsheets from the Gloom: 12F windchill. I liked this one when Iso ran it back last year and I liked it again today. Those 4 one-word topics, when explored in detail, can tell you a lot about a man. Where he came from, who he is, and why he is who he is. If you’re new to a shield lock or are in the midst of creating one, I recommend giving this a run-through early on to jump-start the formation of strong bonds.

Backblast: December 23rd, 2024

AO: Camelot (Black Ops)

PAX: Carmen Sandiego (Q)
Astro
Echo

The Thang: Black Ops Ruck at 5:00. Rucked over to the Whitehouse library and walked around the lake and back.

Backblast: December 23rd, 2024

AO: Camelot

PAX:
Carmen Sandiego (Q)
Echo
Clear
GMO
Astro
Manchester
Djibouti
Norm
Golden Gate

Workout: EMOM Time
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: 15 side straddle hop burpees, 10 Joe Louis’

The Thang:

Went to the pavilion and got in a circle with our blocks. Did a 30 minute EMOM. Before each exercise, we had to do 5 merkins. Each exercise was a minute a piece. After 4 exercises there was a break.

Squat jumps
Coupon truffle shuffle
Curls
Bent over rows
Rest
Coupon overhead press
Carolina dry docks
Coupon dips
Absolutions
Rest
Nolan Ryan’s
Grave diggers
Ground to overhead press
Monkey humpers
Rest
High plank
Derkins
Imperial walkers
BBSU’s
Rest
Man makers
V taps
Al Gore
Tricep extension
Rest
Freddie Mercury’s
Lieutenant Dan’s
WW3 SU
Mountain climbers
Rest
Surprise! 15 burpees

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

Holiday Fallout

Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Raven

12 days of Christmas style with an Irish Christmas play list. 1 minute plank (alternated high and low) for 60 count in an optional bad Irish/Scottish accent, 2 lunge (2:1), 3 walk out to plank, 4 Muricans, 5 Bu-urp-ees, 6 lateral hops over block, 7 dips, 8 American Hammers w/ block , 9 squats w/ blocks, 10 Mountain climbers (2:1), 11 block pull-throughs in plank, 12 man-makers. A jolly good time was had by all.

F3 Workout: Festivus for the Rest of Us
Warm-Up
– Side Straddle Hops- 23 reps
– Windmills- 23 reps
– Arm Circles- 23 forward, 23 backward
– Hillbillies- 23 reps (reach up and clap overhead, then squat down and clap below your knees)

The Airing of Grievances
1. Grievance Push-Ups (Airing Grievances with the Ground x 30
2. Grievance Squats (Airing Grievances with the Legs) x 40
3. Grievance Lunges (Airing Grievances with the Knees) x 50 (1 is 1)
4. Grievance Plank Hold-90 count

Feats of Strength
1. Bear Crawl to the cone then crab walk back
2. Curl (Flexing your Festivus Strength) x 50 reps of curls
3. Man makers x 20
4. Partner Wheelbarrow Walk
5. Partner plank – paper scissors rock winner 4 merkins/ loser 4 burpees best of 5 rounds

The Festivus Miracle Everyone
1. “Miracle" Mountain Climbers x 23 mountain climbers (2 is 1)
2. Jungle boys x 20
3. BB Sit-Ups x23 in cadence
4. Bonus Thrusters x 12

Pax:
Pimento
Geppetto
Guardian
Mile High
Coconut
Badger
Peach
Callahan
Waldo – Q