QIC – Stark
PAX
Cyber Truck
Kraut
Manchester
Irish Hoss
Photon
Echo
Vespa
Full Pull
The Thang
Circle of Pain
Imperial Walkers
Flutter Kicks
Glute Bridges
in Cadence x2
Then run a circuit of about 50 yards out and back with 3 burpee stations of 5 burpees per cone.
Set 2
Ninja Squat
J Lo
Supermans
In cadence x2
Run the Circuit
Set 3
Good Morning
Freddy Murcury
Pickle Pounder
x 2 in Cadence
Run the Circuit
NOR COR
Always and Honor
Always my Pleasure
~Stark
2/25 – The Murph
Q – Meatloaf
PAX:
Landslide
Bulldog
Waldo
Isosceles
Rudy
Doubtfire
Lego
Mercy
Footloose
Manchester
Vespa
We Murphed, but opted to run the bike trail after Rudy's recon of the trail found it to be a pond in several areas. We did our best to avoid the ponds while getting to the pull-up bars.
It was Doubtfire's "official" 900th post, celebrated with a special workout, a Starlink flyover, and closed with him as the 6
COT
6 – Doubtfire
Announcements – check mumble chatter
Prayers –
Praise for Naori
Prayers for Geppeto and his family
Prayers for Purdy's parents
Prayers for Echo's dad
Lovely Black Swamp morning.
Warm up of SSHs, arm circles, dynamic stretching.
The running workout was started with a warmup mosey to the industrial park. We then performed an interval style of 3 minutes race pace followed by 3 minutes of a recovery jog. This was run 3 times and then concluded with a round of injury prevention strength exercises led by Capital
Pax:
Full Pull (Q)
Irish Hoss
Capitol
Norm
Bourbon
Ukulele
Huck
Photon
Meatloaf
Mile High
Van Gogh
Purdy
Guardian
Echo
Radio
ABS of Steel (PAX – 9) 2-24-2025
Manchester – Q
Viper – 6
Golden Gate
Vespa
Purdy
Salisbury
Doubtfire
Echo
Full Pull
Massive Monday
2/24/25
The Nest
Pax:
Armstrong
Deliverance
Fallout Boy
Pinto
Raven ~ QiC
Intro
5 Principles
Credo
Warm-up Lap
Chain Breakers
Abe Vigodas
The Thang:
-Motivators (from 7)
-WW3 sit ups 10
-Round the World Merkins, 3 trips
-Split Block Squats 10 ea leg
-Hillbilly Walkers 20 (2is 1)
-Glute Block Bridges 10
-Bent over Rows 10
-Jog a Lap
Rinse and Repeat!
NoR
CoT
BoM
It was a great morning at the Nest, finally a relatively mild morning here as the temps were above freezing.
* I should note that there were no Monkey Humpers or Burpees in my BD today. Maybe I'll find a couple new exercises to tire the men of.
As always it was an honor to lead.
~Raven
2.24.25 – 5 Yds & a Cloud of Dust
Warmup – SPMICE
Chain breakers – in cadence (10 count)
Windmills – in cadence (10 count)
Motivators – Starting at 6
Beatdown = Dora down the field & back
5yd intervals for exercises, 20yd sections, repeat
5 yd line = 10 Merkins
10 yd line = 20 LBCs
15 yd line = 30 Squats
20 yd line = 5 Burpees
Repeat
MOT down = Bear Crawl
MOT back = Lunges
Merkins = 10 reps x 10 100 total reps
LBCs = 20 reps x 10 200 total reps
Squats = 30 reps x 10 300 total reps
Burpees = 5 reps x 10 50 total reps
Standard DORA with partners at the end, doing BBSU and Burpees.
And a round of Nolan Ryan's to fill the time.
Q: Gold Star
PAX list:
Meatloaf
Badger
Lonzo
Rudy
Fat Amy
Backblast
Dora, Southie, Colson
Name: L7 Weenie
1 mile run
.
This workout progresses around the rectangle of Kingsbury 7x, stopping at each corner for exercises.
Rifle carry the E side
Murder bunny the S side
Coupon curl walk the W side
Reverse murder bunny the N Side
7 blockies @ first corner
14 bulgarian split squats (each leg) @ second corner
21 Knerkins @ third corner
28 heavy Am. hammer @ 4th corner
The Adventures of Monkey Mason
Gauntlet 2/24/25 0530-0615
Pax:
Pimento
Bourbon
Geppetto
Tarnished
Mile High
Hamm
Irish Hoss
Photon
Van Gogh
Capitol
Gang Box
Life Alert
Guardian – Q
Warmup IC – SSH x 14, chain breakers x 10, static stretching x 10ct (2)
Mosey to monkey wheels for 2 rotations and mosey back
The Thang
11s – Monkey humper goblet squats and monkey crunches (BBSU tapping outside of both ankles at the top). MOT – Ape hop no block
11s – Monkey Banana pointers (glute bridge position holding up block, lift left, lift right = 1) and monkey squats (wide groiner into squat)
MOT – Ape hop with block
COR
NOR
6- Photon
LDP3
Announcements – positivity in the Swamp
Prayer
Commons
Pax: Ponzi(Q), Huckleberry, Everest, Salisbury, Anchor, Gold Star
Mission and Core Principles
2 Teams
Roll the Dice to determine the other team exercise grouping on the board
25 reps
Dice Roll of 1 = Absolutions, Air Press, Burpee
Dice Roll of 2 = American Hammer, Merkens, Squats
Dice Roll of 3 = Big Boy, Mike Tysons, Mt Climbers
Dice Roll of 4 = LBCs, Dips, Hi Knees
Dice Roll of 5 = Imp Walkers, Decline Merkins, Leg Lifts
Dice Roll of 6 = Run Nagoya to Fire pit
COT
Date: 02/23/2025
Time: 5:30 – 6:15 AM
Location: Hood Park – Downtown Perrysburg
Tour de Burg
Pax: 2 Total
Radio
Tarnished – Q
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Ran down Lousiana to WS Boundary to Findlay Street and back
COT