Month: January 2025

Date: 01/09/2025
Time: 4:40 – 5:25 AM
Location: The Wall, Riverside Park

Black Ops – Pre-Ruck at the Wall

Pax: Total 3
Viper
Mile High
Tarnished – Q

F3 Fitness, Fellowship, Faith
Mission
5 Core Principles

Backblast 1/10/25
F3 pax: Dora, Colson, Besse, Southie, Brogan (Q)
15 Don Quixote warmup, 10 squats
2.5 mile run
20 Merkins, 20 squats, 15 wide stance merkins, 20 Bulgarian split squats, AMRAP pull-ups, 30 second plank
*Dora won our competition with 24 pull-ups!
COT

Backblast: January 10th, 2025

AO: Rabbit Hole (black ops)

PAX:
Carmen Sandiego (Q)
Viper
Ukelele

Workout: Pre-workout Ruck (black ops)
FNG’s: No

The Thang: Rucked about 2.1 miles around the hill and pond.

Backblast: January 10th, 2025

AO: Rabbit hole

PAX:
Carmen Sandiego (Q)
Waldo
Ukulele
Salisbury
Echo
Manchester
Doubtfire
Hannibal
Little Giant
Rudy
Vespa
Viper
Lonzo
Full Pull

Workout: Business in the front, Party in the back
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: Willie Mayes Hayes (w/blocks), brotivators 5 count, blockivators 5 count.

The Thang:
Did 4 rounds of exercises. 20 reps each. Ran a lap in between. Offset merkins, goblet squats, WW3 SU’s, CPR’s. Then did blocktanamo.

Ran to the hill and did 20 sets of Bonnie Blairs, Bobby Hurleys, Tarzan Jumps, kick throughs, pickle pounders and absolutions.

We then sled down the hill while a few others walked down. Ran back.

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

1-9-25
Slider’s Balls to the Wall Beatdown

Slider- Q
Manchester
Lonzo
Doubtfire
Little Giant
Astro- 6
Carmen Sandiego
Vespa
Sven
Waldo
Norm
Rudy

F3, Mission, Warm up IC- SSH, Imperial Walkers, Chain Breakers.
Mosey to Baer
Split in 4 groups to rotate 4 stations of Merkins, Wall Sits, American Hammers, and Run (with air squats).
Modified to Flutters and Dips at half way.
Mosey back.
Count, Name, Announcement, Prayer Request, Prayer by Slider, cool pic.

Backblast: January 9th, 2025

AO: Armory (black ops)

PAX:
Carmen Sandiego (Q)

Workout: Pre-workout Ruck (black ops)
FNG’s: No

The Thang: Rucked about 2.1 miles around Bauer and Pray Park. Then rucked to Parker Court in downtown Waterville then back.

Backblast: January 8th, 2025

AO: Grantland

PAX:
Badger (Q)
Carmen Sandiego
Ukulele
Geppetto
Capital
Phat Thor
Photon
Huckleberry
Life Alert
Radio
Guardian
Madden
Golden Boy
Pimento
Mamba
Bourbon
Piggly Wiggly
Binford
FNG-Dodger

Warm up:
Mosey around parking lot
Motivators (5) in cadence
Arm circles on your own

The Thang

11's:
Started with 1 Merkin and 10 squats. Mode of transportation was broad jump or walking lunges. Audible was called not too long into 11's after realizing distance between cones was a bit aggressive for MOT. Adjustment made.

Al Carmichael's:
Newer exercise format. No PAX present reported doing before. Start by running to one cone and doing 10 reps of selected exercise. Then run back to starting cone and do 10 reps of same exercise. Traditional Al Carmichael involves 6 different exercises. Given time limitations we completed 3 rounds. First exercise burpee, second exercise was called as alternating lunge but was corrected by PAX for it to be Bonnie Blairs, so I happily obliged, and the PAX had the opportunity to add a jump to the exercise. Last exercise was Big Boy Sit Ups.

Finished workout with lap around AO for cool down.

Backblast: January 8th, 2025

AO: Grantland (black ops)

PAX:
Carmen Sandiego (Q)
Ukulele

Workout: Pre-workout Ruck (black ops)
FNG’s: No

The Thang: Rucked about 2.4 miles around rotary and rivercrest park.

1.8.25

PAX
Footloose – Q
Lyman
Rudy
Purdy
Meatloaf
Lonzo

Ladder Ball

Welcome/Mission
5 Core Principles
Countorama
Beatdown explanation/Exercise demo(s)

Ladder
3-6-9-12
Ladder sprint, then do the reps at each cone of the exercise for that round. Sprint to cone 1, then do 3 reps. Sprint back to start. Sprint to cone 2, do 6 reps, sprint to cone 1 and do 3 reps. Sprint back to start. Continue this to cone 3 (9 reps) and cone 4 (12 reps). Wind sprints after each exercise.

WARM-UP:
Mosey up and down the ladder

EXERCISES: ALL WITH A BASKETBALL
1. Side lunge jump squat
2. BB sit ups (3-pointers)
3. Decline merkin with feet on the ball
4. Lunges
5. Mountain Climbers (2:1)
6. Flutter Kicks
7. Alternating hand merkins

COT:
Countorama
Nameorama
6 – Lyman
FNG – NONE
Announcements
Prayer/Message

1.7.25 – Beatdown @ The Commons – No More Holiday Shopping
Deck of Cards workout
Q = Gold Star

Warmup
• Chain breakers – in cadence (10 count)
• Windmills – in cadence (10 count)
• Motivators – Starting at 5
• Demotivators – Count Up to 5

Beatdown = Deck of Cards workout
A-5: Add a one to the front
6-9: Double the value
10-K: Face Value

• Round one – 9 cards/exercises
Heart –Step ups/box jumps (16 reps)
Diamond – Mountain Climbers (2:1) (33 reps)
Spade – Squats (31 reps)
Club – American Hammers (2:1) (30 reps)
• Run Nagoya loop

• Round two – 10 cards/exercises
Heart – Freddie Mercury’s (2:1) (56 reps)
Diamond – Bonnie Blairs (28 reps)
Spade – Burpees (30 reps)
Club – Nolan Ryans (20 reps)
• Run Nagoya loop

• Round three – 11 cards/exercises
Hearts – sNOw Angels (12 reps)
Diamonds – Dips (38 reps)
Spades – BBSU (42 reps)
Clubs – Decline Merkins (52 reps)
• Run Nagoya loop

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

PAX List:
Piggly Wiggly
Everest
Huffy
Anchor
Salisbury
Ponzi
Ten Pin
Echo
Huckleberry
Radio
Atari
Carmen Sandiego

RUCK!!! Another Huffy Production

PAX: Echo, Capital, Ten Pin, Van Wilder, Life Alert, & me….Huffy.

F3 = Fitness Fellowship Faith

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Our Workouts:
-Are free of charge
-Are open to all men
-Are held outdoors, rain or shine, heat or cold
-Are led by men who participate in the workout in a rotating fashion, with
no training or certification necessary
-End with a Circle of Trust

The Disclaimer
You Against you …. Modify if necessary.
Rucked across the bridge to Maumee
PT under the bridge:
-20 Ruck Sack Curls
-15 Ruck Sack (Kettle Bell) Swings
Rucked to the North Point of the Trail:
-25 Yards of Lunges
-Up and Down the Hill Twice
Rucked to the Bridge
-Did Rolling Wall Sits Across the Bridge
Rucked Back to the Lower Necropolis Lot
COT:
– Did the Count-O-Rama / Name-O-Rama. Capital was the 6 with "wonderful" memories of his 1st Beatdown with Proton. Awesome having you out for the Ruck my Brother!! Van Wilder covered the LDP3, and we closed in prayer to God who made this all possible!!!