Month: March 2025

March 6 (3+6=9)

Welcome
Mission
Five CP

Pax:
Manchester
Guardian
Rudy
Doubtfire (Q)
Vespa
Landslide

It was a glorious yet windy morning celebrating the most magical mathematical digit; The holy trinity of numerals representing: Harmony, Wisdom, and Understanding.

A multiple of Three (six) pax posted at The Armory as we navigated a trifecta of streets about Waterville. We put in work at 9 stops along the way (3 per street) and WWIII sit ups were performed by one of the pax at each location.

The playlist included the following songs and artists:

Three Doors Down
311
.38 Special
Three Days Grace
Gimme Three Steps
Stolen Away on 55th and 3rd
3 AM
John Cougar, John Deere, John 3:16
And, of course:
Three is a Magic Number

As fate would have it the temperature at 0530 was also a multiple of three: 27*F

Always an honor to lead.
YHC: Doubtfire

Ruckers rucked. Djibouti slipped on the ice and banged up his elbow. The Q forgot his headlamp! Preparedness may have prevented this slippage! Sorry.

Pax:
Fat Amy
Redken
Waldo
Huckleberry
Djibouti
Full Pull
Doogie
Norm
Arcy
Mercy
Callahan
Manchester
Doubtfire (Q)

3/10/25
Golden Gate (Q)
Djibouti
Waldo
Doubtfire
Wax On
Purdy
Pooh Bear

Warmup
SSH x 15
Imperial Walkers x 10,
Potato Pickers x 5,
WMH- OYO

THE THANG:
1 mile mosey in total.

Stared with a mosey to first area

10 Burpee
20 Merkin
30 Plank Jack
40 Big Boys
50 squats

Mosey to new location and repeat. 4 rounds.

Cooldown:
Stretching

Count O Rama
Name O Rama
6th
COT

3/10/25
Gauntlet
Thor(q)
Bourbon
Huckleberry
Spaulding
Guardian
Irish Hoss
Ham
Belding(DR)

Started on time
Warm Ups: SSH, Chainbreakers, Potato Pickers, Mosey over to soccer fields

The Thang:
Everyone starts on Level 1. You move up if you win the round. Otherwise you stay at the level you are working on. First person to do the work, sprint around the loop, and touch the truck wins the round

Level 1: 10 Merkins, 10 Squats, 10 Flutter Kicks(2×1), Sprint around loop
Level 2: 15 Merkins, 15 Jump Squats, 15 LBC, sprint around loop
Level 3: 5 Burpees, 15 Merkins, 15 Jump Squats, 15 LBC's, sprint around loop

Level 3: Irish Hoss, Bourbon
Level 2: Spaulding, Belding
Stuck on Level 1: Huckleberry, Guardian, Thor, Ham

Some small tweaks need to be made, but this will definitely be run again…I had 8 levels on the board!!!

COT and NOR

Flashback IPC 2018
Coupon workout
Round 1 – Coupon Curls
Round 2 – Man Makers (burpee)
Round 3 – Kettle bell swing
Round 4 – Thrusters (squats)

* 25 reps then 25 yard run down and back
* Repeat reps and run for 8 minute rounds
* Mandatory 2 minute break between rounds
* Workout is done after completing all 4 rounds
* Scoring is total number of reps

END: COT & LDP3
PAX: Dora, Southie, Cheyenne, Colson

Backblast: March 4th, 2025

AO: Moved to Grantland for 5k Training – Rotary Park – Perrysburg, OH

PAX:
Purdy
Capitol
Photon
Full Pull
Echo
Pimento
Ukulele
Mile High
Norm
Lyman
Radio
Tagalong
Bourbon
Huckleberry
Guardian
Thor
Coconut
Sven – Q

Workout: 5k Descending Interval Training

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.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him

Warm-up: SSHs and movement across parking lot to stretch legs, zombie walk, high-knee skip, butt-kickers, and lunge-walk

The Workout:

Mosey over to track around Ft. Meigs Elementary School. Run descending 5, 4, 3, 2, 1 minute rounds of 90% effort running with one minute rest in between each. Q gave verbal "whoops" to signal beginning and end of rounds, potentially waking up the neighbors.

After the intervals, we ran 15 minute cooldown jog towards industrial park. Returned to shelter and did stretching and movement across the parking lot for strengthening and stretching for injury prevention – led by Capital.

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

The Six – Pimento
LDP3
Ball of Man

Pre run. Q – callahan.

Pax
Callahan
Isosceles
Thor
Viper
Full pull
Badger

Ruck – basic out and back

PaX:
Armstrong
Fallout Boy
Raven
Pinto

Introduction
5 Principles

Announcements
COT

3/9/25
Pump Station Run
BDE Mile
Thor(Q)
Photon
Badger
Norm
Carmen San Diego

Thor: 6
Badger: 7
Norm: 7.25
Photon: 8
Carmen San Diego: 8.25

Next Round: May 4

3/6/25
Wakanda: Shuttle Run
Thor(q)
Chubbs

Warmed up
Hung out under the school entrance because it was so damn windy!
Did 10 reps of the exercise and then ran to the cones.
10 HR Merkins
10 WW3
10 Squrl Thrusts
10 Man Makers

COT