Month: January 2025

1/31/25 – Black Ops @ Municipal Park
"Parks & Rec" Beatdown

Wet/Soggy morning, so exercises were adjusted to keep PAX off the ground.

Q: Gold Star
PAX:
Spaulding
Badger
Carmen Sandiego

Warmup (SPMICE)
• Windmills – in cadence
• Motivators – Starting at 7
• Zombie Walk – down & back

Beatdown – Building a park => 20 reps each exercise

Bicycle Racks
• Freddie Mercury's changed to Standing Freddie’s (2is1)
• U-haul (chest/out/chest/45deg/chest)
• Lt Dan

Pool House
• Imperial Blocker (2is1)
• BBSU changed to Wall sit (60 count)
• Wojo squats

Baseball Fields
• Nolan Ryans (20 each side)
• Grave Diggers (2is1 – between legs, right ear, down, left ear, down)
• Bulgarian Split Squat (20 each side – foot on block)

Monkey Bars/Playground
• Gargoyles (Monkey Humpers on blocks)
• LBC change to Mountain Climbers (2is1)
• Lion Kings (block at chest/squat/block by knees/rise and raise)

Basketball Courts
• Murder Bunnies (down&back) changed to Block jumps
• Decline Merkins (feet on block) changed to Incline Merkins
• Block curls

COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture

Spartan Training – Rabbit Hole 1/31/25

PAX:
Full Pull
GMO
Gang Box
Huckleberry
Salisbury
Waldo
Lonzo
Echo
Rudy
Doubtfire
Goldwing
Little Giant
Fat Amy (Q)

Quick Warm-up: SSH in cadence.

Plan was to do Spartan Training on the hill – but it was a sheet of ice.
Had to pivot!

Mosey to the basketball court with blocks

The Thang: Spartan Circuit

Paired up pax based on arrival order to the basketball court

5 burpee buy-in before starting each exercise
1. Sprint to cone, jog back (3x)
2. Squatting block curls (25x)
3. Murder Bunny to cone & back (1x)
4. Block Squats (25x)
5. Riffle carry to cone and back (3x)
6. Bent Over Rows (25x)

Mosey back to library

COT

Pre Ruck the 3rd F.
Two strong in the gloom
Mile High and Tarnished.
3 miles and great conversation.

Dora, Southie,Colson
You v You challenge

1 mile run timed

Merkins, count max non-stop and max 2 min

BBCs, count max non-stop and max 2 min

Pull ups, count max non-stop and max 2 min

Burpees, timed to 25 reps

Ended with 5 min abs
-halo circles
-oblique twist
-dynamic plank
-rotating scissors
-bbcs

01-30-2025 – The Climb:

Date: 01/30/2025
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg
Q: Bourbon

PAX Count: 14

PAX Names:
Oil Change
Huffy
Finkle
Pimento
Waldo
Spaulding
Huckleberry
Tarnished
Ten Pin
Sven
Coconut
Raven
Mile High
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 21’s
o PAX failed the first attempt and were assessed five burpees OYO
o PAX were successful on the second attempt
• The Climb:
• Each exercise will consist of 30 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)
o Five burpee penalty if anybody comes off the wall; then restart the count at one
• Run down the ramp to the bottom
• Plank until all PAX reach 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 (did not get to this one)
o Diamond Merkins (did not get to this one)

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Spaulding.
• Announcements
• COT / Prayers and Intentions

Back blast for the Pre ruck "The Wall"
Mile High
Sven
Tarnished
Great conversation this morning, we cover over 2.5 miles and plenty warmed up just in time for Bourbons epic beat down.

Black ops back blast for the Pre-Ruck.

Tarnished.
Mile high.
Guardian.

I just learned that you should post Back blast for black ops events and pre-rucks. My bad, sorry to the HIMs who walked with me during the wee hrs of the morning in the past. I will get better but only by 1%

Black ops back blast for the Pre-Ruck
Tarnished
Mile high
Guardian.

I just learned that you should post Back blast for black ops events and pre-rucks. My bad, sorry to the HIMs who walked with me during the wee hrs of the morning in the past. I will get better but only by 1%

1/30/25

PAX
Footloose – Q
Meatloaf
Mr Deeds
Stalker

BBB

Ballivator – Warmup

We did exercises with a basket ball such as 3-pointer sit-ups, BigBallerBurpsees, and Bronnie James's. Then movements such as lunge walk, lateral ape and murder bunny. All with a basketball.

Knockout – Cooldown

COT

01/29/2025 – Rollin’ with my Homies:

Date: 01/29/2025
Time: 5:30 – 6:15 AM
Location: GrantLand; Rotary Park, Perrysburg, OH
Q: Bourbon

PAX Count: 6

PAX Names:
Photon
Capitol
Badger
Geppetto
Huckleberry
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 21’s
o The veteran PAX nailed it on the first attempt. No penalty assessed.
• 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 or Al Gore 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

o Results in order:
 21 x Side Straddle Hops (4 count, in cadence)
 30 x Burpees
 30 x Burpees
 10 x Side Straddle Hops (4 count, in cadence)
 1 x Sprints (to cones and back)
 20 x Lt. Dans
 20 x Absolutions
 40 x Burpees
 60 x Side Straddle Hops (4 count, in cadence)
 10 x Absolutions
 6 x Sprints (to cones and back)
 40 x Side Straddle Hops (4 count, in cadence)
 20 x Merkins
 60 x Merkins
 20 x Absolutions
 60 x Merkins
 20 x Merkins

o Results totals:
 160 x Merkins
 131 x Side Straddle Hops (4 count, in cadence)
 100 x Burpees
 50 x Absolutions
 20 x Lt. Dans
 7 x Sprints (to cones and back)

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Photon.
• Announcements
• COT / Prayers and Intentions