Month: April 2025

4/15/2025
Murph 3 at Coronado
Pax:
Thor – Q
Mercy
Casper
Footloose
Mile High
Spaulding
Brickyard
Doubtfire
Deepwater
Djibouti
Bulldog
Crawdad
Coconut
Landslide
Wax On
Rudy
Full Pull
Viper
Manchester

We did a Murph
Playlist from this morning: "Death and Taxes"
I need a dollar – Aloe Blacc
(Don't Fear) The Reaper – Blue Oyster Cult
Working for a living – Huey Lewis and the News
I Just died in your arms tonight – Cutting Crew
If I had $1,000,000 – BNL
One Way Ticket – The Darkness
Money Talks – AC/DC
Death by a thousand cuts – TSwift
Money – Oh the Larceny

Backblast: April 15th, 2025

AO: Necropolis (Ruck)

PAX:
Carmen Sandiego (Q)
Geppetto
Van Wilder
Guardian

Workout: Ruck Beatdown
FNG’s: No

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 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.

The Thang:

We rucked to the Wall (Riverside Park) and back. During the ruck we did 5 workouts for 1 minute 15 seconds each. Squats, Merkins, Lunges, planks and Rifle Carries with Ruck Sack

Count-O-Rama – 4
Name-O-Rama
The Six – Van Wilder

LDP3
Ball of Man

4.15.2025

Pre/post Murph ruck

PAX
Footloose – Q
Mercy
Casper

Playlist from this morning:
Boulevard of Broken Dreams
Under Pressure
Bad Day
Hurt
Hall of Fame
Ace in the hole
Georgia on my mind
Numb
Another one bites the dust
Im still standing

4/14/25
Camelot

Pax:
Thor – q
Huckleberry
Wax On
Spaulding
Rudy
Fat Amy
Purdy
Norm
Mile High
Beretta

It was a murph. Day 2. Murph 2

Echo-Q
Irish Hoss
Guardian
Fossil
Nitrous
Capitol
Opening, warm ups, arm circles, circle arms, Willie Mays Hayes, potato pickers
Beatdown was 2 rounds of exercises
Round 1
10 man makers , 10 WW3’s, 10 squat thrusters, 10 American hammers with block, 10 block squats, 25 block rows, 25 curls
Round 2
20 flutter kicks 2×1, 20 big boys, 20 squats, 20 LBC’s, 20 American hammers
That’s 200 reps a full round. Shooting for 1,000, but no one made it. Irish Hoss was close.
COT Capitol was 6, prayers for Irish Hoss traveling, Shane, and Purdy’s family

QIC –
Stark

PAX –
Landslide
Coconut

The Thang
A little Cadence Warmup – Chain Breakers, Windmills, Potato Pickers, Lunges
Main Event –
3 Rounds for Time:

*Broad jump 10 yards

*10 Burpees, 10 Bonnie Blaires(jump lunges), 10 Big Boys

*Broad jump 10 yards

*10 Burpees, 10 Bonnie Blaires, 10 Big Boys

*Broad jump 10 yards

*10 Burpees, 10 Bonnie Blaires, 10 Big Boys

*Bearcrawl 30 yards back to Starting Line

Then 3 laps of a cool down.
Then 6 exercises led in a COP – Mountain Climbers, Dead Bug, Star Fish SU's, Nolan Ryan's, Pickle Pointers, Freddy Mercury's

COR – Prayers for those who follow Holy Week. Its a powerful time in our faith.

Always an Honor
Always My Pleasure
~Stark

Partner Work

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto
Raven

Circuit of 6 exercises done as a pair for 90 seconds each. At the completion of the circuit, 30 second rest to change partners. Odd man out was solo for the exercises.
Sledge hammer, Battle Rope / Block Press, Sit up Block Pass, Curl Block Pass, Tire Jump Up, Tire Flip.

The 11th Hour
PreThang:
11 Don Quixote’s
11 Thrusters
11 Merkins
11 4-count Jacks
11 Jungle Boy Squats

Thang:
10:1 ratio of exercise with 30 yard MOT between each rep count. Reps count +- per round to count down/up from 10 (I.e. 9:2, 8:3, 7:4, etc.)
Exercises: Burpee & BBC (4-count)

MOT: Murder bunny, bear crawl, run, rifle carry, & crawl bear (X2)

PostThang:
11 Don Quixote’s
11 Thrusters
11 Merkins
11 4-count Jacks
11 Jungle Boy Squats

1 Kingsbury Lap

COT
PAX: Southie and Colson

F3 BB
Backblast: April 8th, 2025
AO: Necropolis (Moved to Grantland Rotary Park 26350 Fort Meigs Rd, Perrysburg, OH 43551)
Workout: Grantland 5k Training Week 8

PAX:
Capitol – Q
Echo
Full Pull
Norm
Photon
Mile High
Coconut
Sven
Wario
Thor
Gold Star
Pimento
Purdy
Guardian
Badger

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

The “Thang”:
Dynamic Stretches: SSH, Leg Swings, High Knees, Butt Kicks
Warmup: 5 minute run easy, around the parking lot to the start line.
Workout: 5k time trial. Run the loop around Ft. Meigs elementary 3x and cones mark the distances for each mile and the finish.
Cooldown: Pickup the six, return to the shelter.

Ended with COT:

Count-O-Rama
Name-O-Rama
The Six – Coconut
Announcements
LDP
Ball of Man