Q:
Snake Bite
PAX:
Fat Amy
Purdy
Viper
Slash
Wax On
Golden Gate (6)
Mr. Anderson
Sven
Poh Bear
Doogie
Yoshi
Bourbon
Canoe
Stark
Gold Star
Guardian
The Thang:
Swamp Softball Opening Day 2025!!!!
Played some good old fashion swamp softball under lights.
COR, NOR, SIX, Announcements, Prayer.
Always a great time when you get to play swamp softball under the lights!
-Snake Bite
3/28 – Rabbit Hole
The Vurph
Q – Viper
PAX:
Fat Amy
Norm
Full Pull
Manchester
Waldo
Huckleberry
Gulliver
Doubtfire
Djibouti
The Vurph:
.3 mile run to the hill
Attempted 10 rounds of:
10 Burpees
20 Diamond Merkins
30 LBCs
Run up and down the hill
.3 mile back to the parking lot
Echo-Q
Golden Gate
Fat Amy
Bulldog
Doubtfire
Vespa
Purdy
Wax On
Viper
Waldo
Manchester
Opening, warm ups, SSH, arm circles, circle arms, Willy Mays Hayes
Beatdown was 3 rounds of 5 exercises with a short run after each round. When finished with the 3 rounds start over.
Round 1
50 mtn. Climbers 2×1
40 imperial walkers 2×1
30 flutter kicks 2×1
20 merkins
10 burpees
Round 2
10 absolutions
20 diamond merkins
30 high knees 2×1
40 LBC’s
50 step ups 2×1
Round 3
50 curls
40 block rows
30 block squats
20 block swings
10 man makers
COT, Purdy was 6 with great advice about being overwhelmed lately so he stopped and breathed and praised God for all his blessings!!!!
Prayers for Purdy’s parents and family
Pre-ruck BB.
Three HiMs got up extra early and rucked ~3 miles prior to F3 Broquet Beatdown
PAX:
Photon – Q
Geppetto
Mile High
Full body workout
Irish Hoss – Q
Landslide
Gulliver
Rudy
Warrio
Meatloaf
Van Wilder
Warmup
8 count motivator
World’s greatest stretch
The work – 2 cycles
1. Nur – backwards run
Reps 10…8…6..4…2
100M —> Supermans
100M —> Hillbilly walkers
100M —> Pudding scoops
100M —> Reverse lunges
2. Run
Reps 9…7…5…3…1
100M —> Perfect merks
100M —> Big boys
100M —> Squats
100M —> Burpees
Ended in COT
Twister
PreThang
25 Don Quijotes
25 American Hammers
25 (4 count) Jacks
25 Merkins
Thang:
AMRAP exercises for 3 minute interval timer with rotating station:
1. Run Kingsbury short lap
2. Lt. Dans
3. Burpee
4. Thrusters
5. Plank
Rinse and Repeat X2
PostThang
25 Don Quijotes
25 American Hammers
25 (4 count) Jacks
25 Merkins
COT & LDP3
PAX: Dora, Southie, Colson
Date: 03/29/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg
Multipliers (Run/Ruck)
Pax: Total 8
Binford
Meatloaf
Guardian
Photon
Golden Gate
Sven
Isosceles
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
Credo/Disclaimer
Thang:
Discussed why some leaders can achieve incredible results and get more from their teams than others.
Discussion:
DIMINISHERS
The Assumption: “People won’t figure it out without me”
MULTIPLIERS
The Assumption: “People are smart and will figure it out”
COT
Count-O-Rama
Name-O-Rama
6: Tarnished
Announcements
LDP – QS30 – Live Right
Prayer
3/30/25 – 0615-0700 Madden’s 50th post
Pax:
Ukulele
Carmen San Diego
Pimento
Mamba
Golden Boy
Geppetto
Meatloaf
Tarnished
Radio
Fat Amy
Huckleberry
Coconut
Guardian
Doubtfire
Van Wilder
Wax On
Spaulding
Thor
Madden – Q
F3 mission, 5 core principles and credo to start the BD.
Warmarama: chain breakers x12, windmills x10, Willie Mays Hayes x10 – all IC
The Thang:
3 groups split amongst the stations to start. 5 exercises at each station of 50 reps each. Station 1: Goblet squats, overhead squats, kettle swings, lunges 1:1, calf raises holding block. Station 2: Merkins, dips, curls, overhead presses, bent over rows. Station 3 (body weight): X-Factors, flutter kicks 2:1, burpees, 50 second plank, imperial squat walkers.
10 min EMOM timer was used to signal rotation to the next station. 5 absolutions completed once timer went off prior to rotation to next station.
Ended at 0654!
COR
NOR
6 – Mamba
Announcements
LDP3
Prayer
Appreciate everyone that made it out for Madden’s 50th post! This group of HIM does far more for him than I ever could do on my own 🙏🏼👊🏼
Backblast: March 30th, 2025
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Capitol – Q
Carmen San Diego
Ukelele
Radio
Wax On
Van Wilder
Tarnished
Thor
Workout: Pump Station Run
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: N/A
The “Thang”:
Ran out Front street to the bridge to maumee and up Conant, got to the AW Trail and turned back. Pick up six.
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Carmen San Diego
LDP3
Prayer
3/29/25
AO: Battlefield
Workout: King of the Hill
PAX:
Thor(Q)
Huckleberry
Mercy
Irish Hoss
Van Wilder
Viper
Carmen San Diego
Shepherd
Jersey
Crawdad
Runt
Norm
Doutbfire
Stark
Snowball
Waldo
Thai Guy
Mission, Principles and Disclaimer given
Each person keeps track of their own level. If they win a round(whether it is by themselves or on a team) they move up a level. Pax on the highest level at the end is crowned King of the Hill
Level 1: 5 Squats, 5 Merkins, 5, LBC’s, 5 Curls, Sprint to Cone 1
Level 2: 10 Squats, 10 Merkins, 10 LBC’s, 10 Curls, Sprint to Cone 1
Level 3: 15 Squats, 15 Merkins, 15,LBC’s, 15 Curls, Sprint to Cone 2
Level 4: 5 Burpees, 5 BBS, 5 Jump Squats, 5 Curls, Sprint to Cone 2
Level 5: 10 Burpees, 10 BBS, 10 Jump Squats, 10 Curls, Sprint to Cone 3
Level 6: 50 SSH, Sprint to Cone 3
Level 7: 20 WW3, 20 Squat Thrusts, Sprint to Cone 4
Level 8: 50 Curls, Sprint to Cone 4
We did a lot of mix and matching. Some individual races, some pairs, teams of 4, teams of same level. Altogether we probably did about 15-20 different races.
King of the Hill: Viper