Month: May 2025

Jelly Legs @ Fortress 5/31/25

Golden Gate – Q
Binford
Tarnish
Thor
Gold Star
Callahan

Warmup
Stretch
SSH in cadence to PB&J time

Thang
Repeat each set until song ends

Set 1:
Squats x10 > Squat walk > LBC x10
Set 2:
Run
Set 3:
Monkey Humpers x10 > Karaoke walk > In-n-out x10
Set 4:
Run
Set 5:
Mountain Climbers x10 > Imperial Walker Walk > Plank Jack x10
Set 6:
Run
Set 7:
Motivators Start on 5 > Sumo Walk > Superman x10
Set 8:
Run
Set 9:
AL Gore 10 count > High Knees > Big Boys x10
Set 10:
Run

Count-O Rama
Name-O-Rama
6th
LDP3
Prayer intentions – circle of prayer.

5/24/25
Fortress Beatdown
Pax:
Thor
Peach
Photon
Stark
Meatloaf
Carmen San Diego
Callahan
Tarnished
Spike
Goodburger

Started with quick warmups so we could get right into the beatdown…so good

King of the Hill. Everyone starts at Level 1. Only get to move up if you win the round. Switched up between singles, teams, partners, timed challenges

Level 1: 5 Squats, Merkins, LBC sprint to Cone 1
Level 2: 10 Squats, Merkins, LBC sprint to Cone 1
Level 3: 15 Squats, Merkins, LBC sprint to Cone 1
Level 4: 10 Burpees, Am Hammers, Sprint to Cone 2
Level 5: 15 Burpees, Am Hammers, Sprint to Cone 2
Between Level 6-9, roll a die, if you get odd you stay the same, if you roll even you double the work
Level 6: 30 SSH
Level 7: 30 SSH, Monkey Humpers
Level 8: 30 SSH, Monkey Humpers, Mt. Climbers
Level 9: 5 BBS, 15 Bonnie Blairs, 25 Merkins
Level 10: 10 BB, 20 Bonnie Blairs, 30 Merkins

It came down to Stark vs Peach. We separated into 2 groups. Peach's team came out on top…

5/22/25
The Armory
Pax:
Thor
Vespa
Manchester
Brickyard
Rudy
Tackleberry

Welcome given
Warm ups: SSH, Abe Vigoda, Chainbreakers

The Thang:
Billy Madison style workout mixed with trivia

We get the question right, we just do the grade exercise. If we get it wrong we have to do all the previous ones well

12 reps each
Kindergarten: SSH
Grade 1: BBS
Grade 2: Merkins
Grade 3: Imperial Squats
Grade 4: Freddie Mercury’s
Grade 5: Bear Squats
Grade 6: Monkey Humpers
Grade 7: LBC(2×1)
Grade 8: Outlaw
Grade 9: Burpees
Grade 10: Captain Thor’s
Grade 11: Lt. Dan’s
Grade 12: Absolutions

We failed 6th and 8th grade…and had some nice curved tests in High School.

5/30/25

PAX:
Footloose – Q
Huckleberry
Stalker

Met at FT monument for a ruck. Rosco P. Coltrane also joined us.

05/30/2025 – BLIMPS and 11’s:

Date: 05/30/2025
Time: 5:30 – 6:15 AM
Location: The Nightmare – Municipal Park, Perrysburg, OH
Q: Bourbon

PAX Count: 9 Total

PAX Names:
Crawdad
Guardian
Huckleberry
Thor
Spaulding
Photon
Coal
Meatloaf
Bourbon

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

Warmup:
• Motivators. 10 to 1.

Beatdown:
• Set-up cones at different ends of the parking lot
• 11’s on repeat with the exercises below (BLIMPS). Run to end of parking lot/street and back in between rounds
o Round 1: Burpees and Lt. Dan’s
o Round 2: Imperial Squat Walkers and Perfect Merkins
o Round 3: Plank Jack Shoulder Taps (2 is 1) and Jump Squats

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Photon.
• Announcements
• LDP3
• COT / Prayers and Intentions

Backblast: May 30th, 2025

AO: The Rabbit Hole

PAX: Carmen Sandiego (Q)
Vespa
Gold Wing
Echo
Footloose
Baseline (FNG)
Brickyard
Deep Impact
Purdy

Workout: Golf Ball Beatdown
FNG’s: Yes

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.

Warmup: in bunny position, rotate circle around cinderblocks, worlds great stretch with downward dog/cobra, harry rockettes

The Thang: We played 3 holes this morning. First we carried our cinderblock down the path to the first bucket of golf balls.

First hole you could pick 9, 18, 27 curls. It correlated to how many balls that you could move to the next bucket which was about a quarter mile down the path. 9 = 1 ball, 18 = 2 balls and 27 = 3 balls. Goal is to empty the bucket of balls and go to the next hole.

Second hole. 9, 18, 27 imperial squat walkers.

Third hole. 9, 18, 27 outlaws which the bucket of balls was at the top of the hill.

Had to call a Milligan a few times because of time and FNG naming.

Count-O-Rama – 10
Name-O-Rama
The Six – Echo
LDP3
Ball of Man

Ended up being a beautiful morning. Our FNG “Baseline” killed it this morning! He is going to bring a lot to F3.

"The Big Island" at The Wall on 5/29/25

PAX:
Huckleberry
Doubtfire
Deep Impact
Gold Star
Photon
Mile High
Capitol
Geppetto
Spaulding
Carmen San Diego
Fossil
Finkle
Coconut (Q)

THANG:
Mission and Core principles. Introduction–i'm heading on a vacation to the big-island of Hawaii next week, so in honor of that (and my origin story–got the name Coconut for having been born in that beautiful state), the theme of today's DRP is that island. a few fun facts:
– contains all but 4 of the worlds climate zones. We will imitate volcano and beach today.
– Mauna Kea is the tallest mountain in the world, when measured from its roots on the ocean floor
– Kilauea is the most active volcano in the world, erupting basically continuously since 1983
– the Big Island is home to black sand beaches, owing to the erosion of volcanic material. Boy do they get warm!
– The big island was the birthplace of surfing!

THANG: Warm-o-rama to introduce the volcano and beach circuit.
1) ascend the volcano: From the start-point, run up the grassy ramp to the mid-level wall. Climb the wall, then continue up the paved ramp to the top.
2) creep up on the crater: 5 hand-release merkins, and bear crawl from sidewalk to sidewalk across the first 3 sections of the park at the top of the wall.
3) Eruption!: 5 jump squats and broad jump from sidewalk to sidewalk across the second 3 sections of the park.
4) magma flow: crawl bear down the top section of stairs, and jog the bottom section of ramp back to the bottom where you transition to the beach zone.
5) Beach #1: 4 surfer get-ups and 10 2:1 swimmers, then crab-walk to Next beach. Repeato for beaches #2, 3, 4.
6) Coconut Crawl between the cones to return to the start point.

The twist: PAX are partnered up. one partner begins at the base of the volcano, while the other begins the circuit at the beginning of the beach phase. Objective: catch your partner.

Pax completed between 1 and 2 complete circuits in the available time, and nobody caught their partner, but all got a bit better through a variety of movement, some cardio blast, and some high-power moves.

And no beatdown would be complete without the accompaniment of a themed playlist. Today's offering:
Lei Aloha, Lei Makamae by Keola Beamer and Kapono Beamer
Beach in Hawaii by Ziggy Marley
Under the Sea by Samuel E. Wright
Surf City by Jan & Dean
Castles Made of Sand by Jimi Hendrix
Lava by Kuana Torres Kahele
Lava Flow by DaRealHbYg
Eruption (guitar solo) by Van Halen
How Far I'll go by Auli'i Cravalho
Surfin' Safari by the Beach Boys
and for after the pain is done….
You're Welcome by Dwayne Johnson

COT where Carmen San Diego was the 6.

big Mahalo to all the pax that joined today. Honor and a pleasure to lead the BD and coffeeteria after.

3 Phase beatdown to get 1% better. There were 11 PAX. Fun had by all.

Manchester – Q
Fat Amy
Yoshi
Brickyard
Echo
Viper
Vespa
Sven
Waldo
Mr Anderson
Tackleberry

5/29/25 0530-0615 – Bum Knee Beatdown

Clear skies at Wakanda, 54°, low wind. Gorgeous morning!

Pax:
Chubbs
Isosceles
Footloose
Wario
Meatloaf
Lyman
Gulliver
Guardian – Q

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo – “Leave no man behind, but leave no man where you find him.”

Warmarama IC: SSH, arm circles fwd and reverse, squats, lunges

The work: Circuit work with Cindy – 40 sec work/20 sec rest
Circuit 1 (x3 sets): Goblet squats, block merkins, Cindy Am Hams, Deadlifts, OH presses, Block plank hold
Circuit 2 (x3 sets): Block swings, Alternating step-ups on block, Cindy upright rows, Thrusters, LB Cindy’s, Curls

I will make a slight change to this format to incorporate the AMRAP at the end.

COR
NOR
6- Chubbs (Guardian BIF lol)
Announcements
LDP3 – Iso with a great nugget for consistency. Create your identity rather than trying to chase a result
Prayer

One Day More Ruck BB

Welcome
Mission
Principles

Pax
Van Gogh
Flo (Q)’

Rucked 2.5 miles carrying a 25lb kettlebell nonstop

COT