Month: April 2025

4/25/25

PAX
Footloose – Q
Purdy
Fat Amy
Rudy
Vespa
Viper
Bulldog

Went to the bunny hill today.
.5 mile run to hill
did some work
.5 mile run back

….oh and Bulldog found some dog poop…..

25 April 2025 Backblast: Dora, Besse, Bob Ross, Brogan, and Southie posted.
20 Don Quixotes
25 Merkins
2-mile Ruck March
25 Merkins
Ended with COT.

Toy Box Beatdown
The Mission:
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core Principles:
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Thang
• 8 Toy Stations
• Rotate every 2 cycles
The Toys (Stations):
1. Sandbags (20lb / 40lb / 80lb)
o Overhead press x10
o Bear-hug squats x10
o Deadlifts x10
o Repeat as a cycle
2. Kettlebells (13lb / 18lb / 26lb)
o KB Curls x20 (2 is 1)
o KB Halo x10 (each direction)
o KB Swings x15
o Repeat (Switch Coupons)
3. Block Work (50lb cinderblock and Regular block)
o Bent over row x10
o Shoulder press x10
o Manmakers x5
o Repeat (Switch Coupons)
4. Medicine Ball Mayhem (20lb and 15lb)
o Skull crushers x10
o WW3 sit-ups x10
o Russian twists x10 (2 is 1)
o Repeat (Switch Coupons)
5. Battle Ropes and Chains
o Alternating waves x20 (2 is 1)
o 2 Handed Slams x20
o Side to side waves x20
o Repeat (Switch Coupons)
6. Farmer’s Carry
o Carry 2 blocks to the cone
o 10 merkins at end
o Return with Blocks
o 10 squats
o Repeat
7. Partner Wheelbarrow (with a partner or substitute a 75lb ruck and 40lb sandbag)
o Do 10 wheelbarrow shrugs
o Push partner around cone in the wheelbarrow.
o Do 10 wheelbarrow shrugs
o Repeat (Trade Places)
8. Slosh Tubes
o Squats x10
o Shoulder Carry to the cone
o Lunges x10 (2 is 1)
o Repeat

Count-o-rama: 5
Name-o-rama:
Landslide
Gulliver
Stalker
Chubbs
Van Wilder-Q
6 Speech
Announcements
LDP3
Prayer

Backblast: April 24th, 2025

AO: Armory

PAX:
Carmen Sandiego (Q)
Rudy
Photon
Stark
Fat Amy
Golden Gate
Vespa
Waldo

Workout: The Beast
FNG’s: No

Mission and Principles: (in plank position)
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

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

Warmup: 5 count man maker motivators, iron cross, pretzels and piano keys.

Began with a Burpee Contest. Started with 7 per minute with adding one burpee after each round until winner was declared. Stark outlasted Photon in the finals.

The Thang: Three cones were laid out 20 yards a part.

6 exercises, 6 reps, 6 rounds

Run to the first cone and do 6 reps.
Run to the second cone to 6 reps.
Run to the third cone and do 6 reps
Run to the second cone and do 6 reps.
Run to the first cone and do 6 reps.
Run to the start and do 6 reps.

6 exercises: Bonnie Blair’s, Peter Parker’s, American hammers,
plank jacks, crunchy frogs, (ran out of time to do the mountain climbers)

The Beast (Stark) had special powers meaning that he could add to the workout whenever he wanted. We did the sled around the park twice and suicides in between the workouts to channel our inner beast.

Count-O-Rama – 8
Name-O-Rama
The Six – Stark

LDP3
Ball of Man

Waldo, "Golden Gate" should read "Gold Star"

Backblast: April 23rd, 2025

AO: Grantland

PAX:
Carmen Sandiego (Q)

Workout: Pre-workout ruck (black ops)
FNG’s: No

The Thang:

Rucked around Rotary Park and Fort Meigs Elementary for 2.6 miles.

Backblast – April 23, 2025
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Geppetto – Q
Bourbon
Tarnished
Golden Gate
Guardian
Huckleberry
Irish Hoss
Callahan
Fossil
Stark
Hannibal
Echo
Carmen San Diego
Crawdad
Photon

Workout: Manion WOD

No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.

Manion WOD:

Seven Rounds:
400m run
29 squats (slick or with weight – sandbag, ruck, etc.)

Ended with:
Count-O-Rama
Name-O-Rama
The “Six”: Tarnished – Attended a Stark Bourbon tasting and that is how he got his name. Being in the group helped him get through a tough time with aging parents. He’s been grateful for the group and the encouragement and support

Announcements – Convergence May 10th. Durable Dad Yoga Session for PAX and M’s an Vital Vibes Yoga-check their website for day and time.

Ball of Man – Prayers for Wario, Guardians friend Steve and others. Prayers for those who defend our nation.

Spreadsheets from the Gloom: Fifteen strong honoring USMC 1st Lt Travis Manion. It was an honor to lead.

www.travismanion.org

4/23/25

PAX
Footloose -Q
Norm
Sven
Lyman

Pre run

Echo-Q
Ponzi
Everest
Anchor
Huckleberry
Wario
Opening and warm ups, SSH, Willie Mays Hayes, windmills
Beatdown was 2:00 minute rounds of exercises. Mtn. climbers,SSH, plank, imperial walkers, squats, flutter kicks, step ups
1:00 minute rounds of curls, block rows, overhead presses, man makers, high knees and finished with a 2:00 plank
Closing, Everest was 6

Frodo Baggins 5K

Pax: Southie, Colson, Brogan (Q)
Warmup: stretching and 15 Don Quixotes
Beatdown: 5K run
40 squats
30 merkins
COT