Month: February 2025

F3
“11’s”
The Pump Station
2/2/25

PAX:
Warrio
Shepherd
Tarnished
Lonzo
Doubtfire
Crawdad
Echo
Photon
Ukulele
Phat Thor
Spaulding
Norm
Wax On
Carmen Sandiago
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

WARM UP:
10 Motivators in Cadence

THANG:

Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lt. Dan’s (2 is 1)
Run to far-section line

Far-Section Line:
10 Mt. Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Squats
Run back to staring line

Starting Line:
2 Merkins

Far-Section Line:
9 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).

COT: Sixth was: Lonzo

Leadership Ruck – Q1.6 Shorties
Backblast – Feb 1, 2025
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Geppetto-Q
Flo
Sherbert
Tarnished
Deliverance
Photon
Golden Gate
Carmen San Diego
Spackle
Huffy
Raven

No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust

Credo: Leave no man behind but leave no man where you find him.

Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.

What does sacrificial leadership look like in fatherhood, and how does it compare to leadership in other areas of life (work, community, faith)?

The article states that a man’s relationship with his children is one that can never be fully severed. How does this truth shape the way a father should approach his responsibilities, even in difficult seasons?

What are some practical ways a father can ensure he is “present, just, and warm” so that his children inherit a strong relational foundation?

The article describes a father as the “needle point of a compass.” What are the key values or principles that fathers should be anchored in to help guide their children effectively?

In what ways do modern cultural pressures challenge a father’s ability to be sacrificial, and how can men stay committed to their role despite these challenges?

The Sacrificial Relationship Between A Man And His Children
A man gives everything he has for his children
After the M, Shorties are next on the next ring on the Concentrica. The HIM’s relationship with his children is sacrificial because he will give up everything he has for them. How much money does he spend on each of his children? Simple: all the money he has divided by the number of children he is raising.
The HIM’s relationship with his children is unique in a critical way. It is the one connection that can never be fully severed. He can quit his job and get a new one. He can divorce his wife and remarry. But every child he has remains his child forever regardless of how far he may roam, how distant he may become or how many other children he may have. A man may depart from his children, but he cannot quit them. While he may hide from them physically or emotionally his responsibility for them is eternal, as will be the consequences if commits relationship malpractice in their upbringing. The seeds of discontent sown by the ineffective father will yield a legacy of damaged fruit.
The IMPACT (for good or bad) that a man has on his children cannot be underestimated
The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.
The HIM’s Commitment provides his children freedom
A father is to his children as the needle point of a compass is to the pencil. As they grow, the arc of their lives is naturally drawn further and further away from the center. The HIM founds his point in deep and solid rock, knowing this will ensure that the progressively enlarging circles his children draw will remain true. Even after he has left the Earth his children will rely throughout their lives upon him as the centering anchor empowering them to move boldly without fear of being cast loose from Virtue.
The HIM’s unwavering sacrifice for his children allows them the freedom to grow into the men and women they were created to be. He bears this in mind in all his works and efforts.
For them, he sacrifices everything.

COT: Led by Tarnished and Flo and YHC had to drive home and get phone for beatdown playlist!
Count o Rama – 11

Name o Rama
The Six – Raven
Announcements:
BOM w/prayer:
Spreadsheets from the Gloom:

Backblast: January 30th, 2025

AO: The Armory – Waterville Library – Waterville, OH

PAX:
Photon – Q
Carmen Sandiego
Echo
Fat Amy
Gang Box
Irish Hoss
Landslide
Manchester
Purdy
Rudy
Stark
Ukulele
Vespa
Viper

Workout: The Photon 500

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: In cadence

SSH (2 is 1) – 250 (that is not a typo)

The “Thang”:

5 cones spaced along the parking lot at 10, 15, 20, 25, and 30 meters from the starting line.

10 reps of exercise 1 – out and back to 10m cone
15 reps of exercise 2 – out and back to 15m cone
20 reps of exercise 3 – out and back to 20m cone
25 reps of exercise 4 – out and back to 25m cone
30 reps of exercise 5 – out and back to 30m cone
Run lap around parking lot.

Exercise 5 becomes exercise 1 and all other exercise shift down one slot.

Repeat for 5 total rounds. Completion results in 100 reps of each of the 5 exercises, out and back 500m sprints, and 5 laps around parking lot.

Exercises:
Jump Squats
Skaters (2 is 1)
Flying Squirrels
Bonnie Blairs (2 is 1)
Skiers (2 is 1)

Ended with:
Count-O-Rama: 14
Name-O-Rama

The Six – Manchester

LDP3

Ball of Man

Spreadsheets from the Gloom: 20F and dry enough for suicides. And 500 SSH. So that was fun. This was another leg assault as my shoulder is still incapacitated, and it did not disappoint. The beatdown was hard enough, but the warmup of 500 SSH took it to a whole other level. That audible will go down as one of the better ones of all time. A good “loose” suggestion by Viper, and a heck of challenge in regards to calling cadence.

Other than the 8 minutes of SSH eating into the beatdown time, the loadout seemed just about perfect. Stark and Purdy got into the beginning of the last round with several PAX on their heels. With a warmup of normal duration, the entire workout should be doable. Doable, but not pleasant. This was IPC level intensity as suggested by Stark, and two days after the workout he even stated that it was the first time he had ever gotten sore calves from a beatdown. That has to count for something, right?

In lieu of songs that were all 500 seconds in duration, I opted for songs that were all 5:00 long. That route provided a nice variety, with a heavy emphasis on the phunk.

“Lettsanity” – Lettuce – 5:00
“In Hiding” – Pearl Jam – 5:00
“Play That Funky Music” – Wild Cherry – 5:00
“Tripping Billies” – Dave Matthews Band – 5:00
“(Don’t) Give Hate A Chance” – Jamiroquai – 5:00
“In The Meantime” – Spacehog – 5:00
“Baba O’Riley” – The Who – 5:00

This one will definitely see light of day again as it was an absolute burner. It may just end up in a “Photon Cup Series” later in the year…

As always, it was a pleasure to lead.

Backblast: January 26th, 2025

AO: The Pump Station – Hood Park – Perrysburg, OH

PAX:
Photon – Q
Doubtfire
Echo
Geppetto
Guardian
Huckleberry
Irish Hoss
Mamba
Manchester
Meatloaf
Shepherd
Tarnished
Ukulele

Workout: Rump Inflation At Thee Pump Station

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: In Cadence

Squats (2 is 1) – 12

Mosey down the hill to the waterfront

The “Thang”:

Perform 10 squats at the bottom of the hill.
Lunge walk up the hill to the first streetlight.
Perform 10 squats at the first streetlight of the hill.
Walk backwards down the hill.
Repeato until time.

Wear a rucksack or weighted vest during the entire duration of the beatdown.

Ended with:
Count-O-Rama: 13
Name-O-Rama

The Six – Tarnished

LDP3

Ball of Man

Spreadsheets from the Gloom: 33 and rain, but the ice held off. This was another beatdown built around my injured shoulder, and it was simple, but brutal. A lot of complaints were made. Seems as though many PAX were unaware of the difficulty of lunge walking up hill with a ruck on.

This was one for the butts, and the playlist kept that in mind.

“Da Butt” – E.U.
“Brick House” – Commodores
“More Bounce To The Ounce” – Zapp
“(Shake, Shake, Shake) Shake Your Booty” – KC & The Sunshine Band
“Booty City” – Black Joe Lewis & The Honeybears
“Rumpofsteelskin” – Parliament
“Shake Your Rump To The Funk” – The Bar-Kays
“Rump Shaker” – Wreckx-N-Effect
“Shake Your Rump” – Beastie Boys

It was a pleasure to lead this one. And thanks for the complaints!

1/31/2025

PAX
Footloose – Q
Norm

Lunch Murph at Coronado.

Battlefield – 2/1/2025

18 Men woke up to just keep moving this morning. The group rucked about 2 miles, although the ice was hard to avoid, the group slowed down and altered the route to avoid slippery spots. During the ruck, every 5 minutes, with weight on, the PAX did the following exercises:
Squats 20
Imperial Walkers 20
Merkins     10
Sumo Squats 30
Lunge Walk  20
Step-ups    20

The numbers above reflect the count, and since they were done in a 4 count cadence the actual reps are more.

PAX

Stalker
Rudy
Crawdad
Mercy
Footloose
One Man Band
Wrangler
Waldo
Jersey
Lonzo
Van Wilder
Irish Hoss
Shepherds Pie
Echo
Fat Amy
Wario
Djibouti
Norm – Q

Battlefield Ruck/Run – 2/1/2025

13 Men, 6 Runners and 7 Ruckers, were out early for the Ruck and Run on an icy February morning.
We had slow things down and adjust the route to avoid some of the slippery spots.

PAX

Rudy
Runt
Footloose
Van Wilder
Fat Amy
Djibouti
Crawdad
Echo
Lonzo
Norm
Waldo
Wrangler
Wipers