Month: March 2025

3/13 – The Armory

Care Bear Squared

Q – Viper

PAX:
Manchester
Doubtfire
Geppeto
Bourbon

The Thang:

Warm-up – Willie Mays Hays, Potato Pickers, SSHs, Chain breakers

For the main workout, it's set-up in a square. Bear crawl from the 1st corner to the second, do 25 squats. Sideways bear crawl to the left to the next corner, do 25 merkins. Backwards bear crawl to the 3rd corner, do 25 Big Boi's. Sideways bear crawl to the right back to the start, do 25 burpees. Repeat.

COT –
6 – Manchester

Announcements – Geppeto's BS tour to thank all for their support continues.

Prayers – Surgery for Bourbon's daughter and Manchester's son. Bourbon and his family.

Cobra 🐍 Kai Cleanup
PAX:
Geppetto
Casper
Lyman
Stark
Cinnamons
Mercy – Q
Lonzo – Q

We counted off into 2 teams, rucked over to playground area, and completed a team Murph to get warmed up. Then we rucked around and cleaned up trash around the park. We collected a lot and the park is a quite a bit cleaner.

QIC
Stark

Pax

Spaulding
Deliverance
Coconut
Binford
Callahan
Thor
Isosceles
Mile High
Meatloaf
Landslide
Golden Gate
Purdy
Jennay
Photon
Viper
Full Pull

The Thang
Partner up. One partner does an exercise at the starting location while the other runes around a circle of 7 cones doing a second exercise. Each cone has one number for the famous phone number 8657309. Do the rep identified at each cone. Once partner one is back, they switch. 5 rounds, 8 mins each.

First exercise is the exercise at the starting location. Second exercise is the one around the cones.
1.) Flutters, Diamond Merks, run
2.) Skiers, j-Lo, run
3.) Box Cutter, Star Jumps, run
4.) Superman, TXHRM
5.) Bonnie Blair, Flying Squirrel, run

COR NOR and I chose 2 sixes. Jennay because he randomly showed back up in town. So the fact that I ran this workout for the first time and he showed up was mind blowing. The other 6 was Thor so we could hear the story of why he dropped the PHAT from his name.

Love these dudes and their journeys.

Always an Honor
Always my Pleasure
~Stark

03/12/2025 – Core and More:

Date: 03/12/2025
Time: 5:30 – 6:15 AM
Location: GrantLand; Rotary Park, Perrysburg, OH

Q: Bourbon
PAX Count: 3

PAX Names:
Photon
Huckleberry
Bourbon (Q)

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

The Thang:
• Start with Motivator’s (10 to 1)

• Core and More:
o PAX were asked to bring a cinder block and a yoga mat or towel if preferred
o PAX perform 50 reps of the assigned core exercise.
o PAX perform 20 reps of merkins.
o PAX perform 20 reps of curls.
o Once complete, each PAX runs sprints to and from the cones until the 6 is finished.
o Repeato with next core exercise.

 Core exercises (50 reps each):
• Leg Levers
• Alternating heel taps (2 is 1)
• Big Boy Sit Ups
• Freddie Mercury’s (2 is 1)
• LBC’s
• Oblique Crunches (50/side)
• Flutter Kicks (2 is 1)
• American Hammers (2 is 1)
o Finish with group Plank hold.

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Huckleberry.
• Announcements
• COT / Prayers and Intentions

3/11/25 Murphy’s Law

Irish Hoss – Q
Landslide
Footloose
Doogie
Wax on
Manchester
Rudy
Isosceles
Shepherd’s Pie
Huckleberry
Spaulding
Crawad

12 strong for the Murph. Wind was fierce but the group powered through. We learned a great lesson on Murphy’s Law as Mercy had some issues preventing him from joining, so there was no music.

Ended in COT

Black Ops Spartan training

Callahan
Guardian
Purdy
Tarnished
Thor
Isosceles – Q

3.11.25 Beatdown – Let There Be Light!

Warmup
Chain breakers – in cadence (10 count)
Windmills – in cadence (10 count)
Freddie Mercury – 4-count cadence (10 count)

Beatdown = Explore regions of Middle Earth

Reps = 30/20/10 then MOT down and back in grass to advance to the next region

The Shire – meadows & Hobbits
30 – LBCs
20 – Smurf Jacks
10 – Incline Merkins w block
Murder Bunnies – down and back

Rivendell – river & Elves
30 – Gargoyles
20 – Elf on a Shelf (block beside, pick up, raise high (like a shelf), set down on other side)
10 – Boat/Canoe
Walking lunges – down and back

Rohan – open plains
30 – Imperial Walkers (2is1)
Long Run – Nagoya loop
10 – Derkins (decline merkins)
Zombie Walk – down and back

Mordor – evil & fire
30 – Outlaws (flutter kick position, make O, 15 each direction)
20 – Block Curls
10 – Step Ups
Bear Crawl – down and back

Gondor – mountains & “Greatest realm of men in Middle Earth”
30 – Mountain Climbers (2is1)
20 – Manmakers
10 – The Lion King (block at chest, squat, raise up)
Long Run – Nagoya loop

Cool Down
-arm circles
-Willy Mays Hayes
-Abe Pagoda

Q: Gold Star⭐️
Pax:
Everest 🏔
Huckleberry 🫒
Anchor ⚓️
Radio 📻

03/11/2025 – Ruck at Lower Necropolis – 60 Minutes Of GRIT
Date: 03/11/2025
Time: 5:30 – 6:30 AM
Location: Lower Necropolis, Rapids Rd – Perrysburg, OH
Q: Binford

PAX Count: 3 Total
PAX Names:
Van Wilder
Gulliver
Binford

We will ruck for 60 minutes.

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

Ruck:
17:30/mi pace. 3.7 miles Total. Rucked along the river towards the water treatment plant, around the treatment plant, to the wall, then circle back along river road over the bridge, crossed the street and back to Rapids road back over the bridge.

Count-O-Rama and Name-O-Rama
Learn about the 6: Binford
Announcements
LDP3 – Van Wilder
COT / Prayers and Intentions
Binford and Gulliver Prayers for clarity and healing.

The Photon Code

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Raven

Borrowed a workout (and rad playlist) from Photon. Had a blank board with 9 lines. Movement, x5, x10, x15, x25, x30, x35, x40. Pax, starting with the oldest to youngest, filled in the lines, determining the 'code.' Each round started with the 'movement,' which Armstrong chose Lunge (walk) to a light and back. Round 1 had a Lunge walk and x5 Burpees. Round 2 was Lunge walk, 5 burpees, 10 block presses…and so on. The final round was Lunge walk, 5 burpees, 10 block presses, 15 muricans, 20 squats, 25 flutter kicks (2:1), 30 curls, 35 side straddle hops, and 40 crunches.

The Impossible Mile 3/10/25

PAX:
Fat Amy (Q)
Stark
Viper
Meatloaf
Rudy
Gepetto
Dutch
Landslide
Cap'n Crunch (FNG – via Stark)
Summit (F3 Toledo? – Tim Wensink)

1 lap Burpee Broad Jumps
1 lap lunge walk
1 lap bear crawl
1 lap run

A few did it straight, a few modified and changed modes every 100 or 200 meters.
We will attempt this again soon!