Month: December 2024

12/5 – The Climb

Sub zero wind chill morning brought out 17 pax.

Finkle – co-Q
Irish Hoss – co-Q
Guardian
Gold Star
Badger
Spaulding
Gepetto
Waldo
Huckleberry
Capital
Photon
Oil Change
Mile High
Raven
Radio
Yoshi
Ten Pin

Finkle lead the intro, core principles

Warmup
Windmill – very fitting with the blistering wind
Tennessee Rocking Chair
SSH

Stage 1 of the Climb
Paired into teams
Ran 5 laps of steps
Teamwork – partner 1 hold Australian Merk while partner 2 squats – team to complete 300 squats
When finished run steps for the 6 to complete

Stage 2 of the Climb
Mosey to the pump station
Pax given choice of;
1. 20 burps at base of hill, run to top, 20 burps at top and run to bottom
2. Bear Crawl up the hill and crab walk down
Pax were fairly split with ~10 on option 1 and 20 on option 2 – next run may consider 25 burps 👊

Pax Picked up the 6 and moseyed back to the wall to finish with some big boys, circle of trust. Mile high claimed he was raised by an eagle to get his name in his six speech – fact checkers were not present!
Closed in 🙏

Pax
Echo
Viper
Fat Amy
Salisbury
Gold wing
Guardian
Waldo
Rudy
Clear

Qs
Apollo and Isosceles

12/5/24
Wakanda
Shield Lock
Pax:
Phat Thor(q)
Chubbs
Meatloaf
Footloose
Fat Amy
Tarnished
Carmen San Diego

This was a beatdown that was centered on the LDP3 for the week. What is a shield lock and why do we have it.

Warmup:
21’s, super secret cadence
Synchronized Squat
– r1- as a group a locked arms and squatted back to back
– r2- paired up and had to link arms back to back. Sit all the way down on your butt and stand back up without falling
—this one was all about team work. When we accomplished it in pairs we join together as one group. Took us a couple tries but we did it. 10 burpees for falling once

We stopped and got in a plank circle and discussed: Why is accountability important?

Partner circuit:
– partner shoulder taps
– resistance runs
– plank over under

Plank Relay:
– we did several rounds and the goal was to keep beating our time…interestingly we did.

stopped for an all fire and discussed the question: How do you get into one?

Last one: burden carry.
Got into partners and carried each other other back to the flag

Cot and name o Rama.

GREAT mumblechatter and good beatdown…1%better

Backblast: December 3rd, 2024
AO: Necropolis – Rapids Rd. – Perrysburg, OH
Workout: Run

PAX:
Capitol – Q
Photon
Coconut
Callahan
Meatloaf
Guardian
Soda Pop
Mile high

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, Right on Indiana, pass the fort, Left on Fort Meigs Rd, continue out past the school and towards railroad tracks. Turn back at 5:55am, follow same route back.
As many burpees as you can complete in one minute for Echo’s toy drive challenge.

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

Backblast: December 4th, 2024

AO: Grantland

PAX:
Carmen Sandiego (Q)
Photon
Guardian
Badger
Echo

Workout: A Grantland Special

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: 5 count motivators, 5 count motivators, 7 count Joe Louis'

The “Thang”:

Went out into the parking lot:
1st station – 25 shoulder presses, bear crawl to center island, 25 SSH, frog jumps back, 25 Mike Tyson's
2nd station – 25 curls, reverse bear crawl to center island, 15 Nolan Ryan's (each side), lunges back, 25 LBC's.
After each station was completed, we ran to the next one with our blocks. Did 2 rounds of these.

Went to the pavilion:
1 minute wall sits and 1 minute dip sits
1 minute plank and 1 minute squats
Did 2 rounds of these.

Mary exercises:
V tap x 15
Box cutters x 15
Big boy sit ups x 15
American hammers x 15
Flutter kicks x 15

Closing stretches: Willie Mayes Hayes

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

12/4/24
Mudhole
Ruck

Pax:
Armstrong
Fallout Boy
Raven – Q

Rucked out to the RR tracks and back. A brisk windy morning, but the company was great, with plenty of mumblechatter.
We discussed the LPD3 toward the end of the ruck and finished up with
NoR
CoT
BoM

As always, it was an honor and a pleasure to lead this group of fine HIM.

AYE!

Raven

Meatloaf – Q
Tarnished
Rudy
One Man Band
Gepetto
Lyman
Viper

11’s

Flutter Kicks 4:1
Inchworm Merkins

I also added in each MOT had about 30 yards of bear crawls

Date: 12.3.24
What: Beatdown – Playoffs?
Where: The Commons
Q: Gold Star

5 min warmup
5 min at each station
5 min COT

WARMUP (SPMICE)
Windmills (10 count)
Motivators – Starting at 7
Chain breakers (10 count)

BEATDOWN = Exercises associated football passing/running

1. CORNER ROUTE
>4-Cone Drill w block = block lunges, gorilla hops, backwards carry, gorilla hops
>25 Merkins, started over as time allowed (about 3 sets)

2. SWEEP RUN
>Run up to Negoya and back
>25 Block squats
> 25 American Hammers (2is1), started over as time allowed (1 full set + shorter run)

3. CURL ROUTE
>100 Block Curls
>Al Gore remainder of 5 min

4. HOOK & LADDER ROUTE
>Run thru wood plank ladder, to chessboard, and back thru the ladder (double steping)
>20 BBSU, started over as time allowed (about 3 sets)

5. DIVE RUN
>15 Imperial Blockers (2is1)
>15 Wojo Squats, started over and did 2 sets total

6. POST ROUTE
>Run around ‘post’, AKA clock tower
>10 Grave Diggers w block (2is1)
>5 burpees

Prayers for Huck, Crawdad, & Bluto.

PAX:
Ten Pin
Ponzi
Piggly Wiggly
Everest
Huffy
Huckleberry (#6)

Cyber Monday Sale Beatdown
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 Thang:
Membership fee: Must be paid every time.
10 Merkins
10 Big Boys
10 Lt Dans
10 Burpees
Sale items: 50 reps each
Kettlebell Swings
Squats
Skull crushers
Shoulder press
Bent over rows
WW3 sit ups
Coupons: Gives a rep discount based on the weight of the coupon. The coupons must be carried across the football field to do your reps and then returned to do your next set of membership fees.
13lb sand kettlebell
18lb sand kettlebell
20lb sand ball
20lb slam ball
26lb sand kettlebell
35lb slosh tube
35lb cinder block
40lb sand bag
40 lb sand pancake
Count-o-rama: 5
Name-o-rama:
Coconut
Lyman
Meatloaf
Photon
Van wilder
6 Speech
Announcements
LDP3
Prayer Intentions

11/25/24 Camelot
Funky, Fantastic, and Friendly Game of UNO

Intro/Welcome

Count off by 4’s – Split into 4 teams.

The Thang:
Parkour!’s VQ with his Dad, Yoshi, as co-Q

Played a Classic Game of UNO
Each color was a specific workout with the number of reps determined by the number on the card that was played.

Red = Man-makers (Block)
Yellow = Curls (Block)
Green = SSH
Blue = Squats (w/ or w/out block)

Each special card played (Reverse, Wilds, etc) counted for 5 reps.

There were two ultra special Wild cards, only one was played and was a 5-count Squativator that was lead in cadence.

When a team won, winning team did Air Presses until all the losing teams did WWIII’s with the number of reps determined by the number of cards remaining in their hand.

We continued to play for second place, but had to finish due to time.

COT:
Count o Rama
Name o Rama
6
LDP3 – GMO
Announcements
Words of Affirmation

PAX List:
Parkour! (VQ)
Yoshi (Q)
Lyman
Ukulele
GMO
Carmen Sandiego
Sherbert
Snake Bite
Viper
Djibouti
Clepto
Vespa
Photon
Echo
Clear!
Salisbury
Purdy
Radio
Bulldog