Month: May 2025

Greeting
Mission Statement
5 CP
Pax:
Fossil
Carmen San Diego
Wax On
Ukelele
Meatloaf
Drip
Doubtfire (Q)

The Thang:
In typical Doubtfire fashion, we explored the periphery of the AO while making random, calculated stops to put in work. String of Pearls is the F3 lexicon.
We hit approximately 10 locations via alleyways and backstreets including: St. Rose, the yacht club, Kazmeiers Grocery, Swig parking lot, the railroad crossing at 2nd St., and a few others. Most of the work was done in cadence and we all stuck together. Those who wanted to hit the up button were able to sprint ahead and double back for the Six. We covered 1.8 miles over the course of the 45-minute beatdown and all were working hard.

COT

F3 Coronado
The Murph
5:30 am
5/20/25

PAX:
Landslide
Stark
Rudy
Waldo
Callahan
Lyman
Tackleberry
Vespa
Crawdad
Norm
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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. End with a Circle of Trust

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Callahan

Meatloaf – Q
Landslide
Gulliver
Coconut
Stalker
Footloose

Laps & Blocks
Objective: complete set of exercise, move block 100 meters, run 400 meters to get back to block. Complete rotation 4 times to move block 1 mile.

Mile 1: 15 Manmakers
Mile 2: 15 WW3
Mile 3: 15 Burpee Block Jump Overs
Mile 4: nobody got here

05/19/2025 – Monday Success:

Date: 05/19/2025
Time: 5:30 – 6:15 AM
Location: Gauntlet – Rivercrest Park, Perrysburg
Q: Bourbon

PAX Count: 10 Total

PAX Names:
Guardian
Irish Hoss
Little Apple (Down Range)
Pimento
Geppetto
Thor
Fossil
Spaulding
Mile High
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:
• 21’s in Super Secret Cadence.
o PAX nailed it on their first try. Including a Down Range PAX!

Beatdown:
• Mosey from parking lot to base of hill
• Jacob’s Ladder workout:
o Performed OYO (on your own); this is you against you to build your own endurance and grow stronger
o Climb the ladder to 8 and then descend back down to 1 (as time allows)
o Example: 1 = 1 hill sprint up, 1 burpee at top, sprint down; 2 = 2 hill sprints, at the top of the hill on second sprint, 2 burpees at top, sprint down.
o In between each ladder step, you are to walk to the midpoint of the soccer field and back to lower your heart rate and recover
• Mosey back to Gauntlet base

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

What is all that Ruck-us
Pre-Thang
20 Side Straddle Hops
20 Don Quixotes

Thang:
3 mile ruck
50 Merkins

COT
PAX: Southie, Brogan, Colson

Echo-Q
Radio
Photon
Tarnish
Run became a walk/ruck this morning!

F3
“11’s”
The Pump Station
5/18/25

PAX:
Nitrous
Fossil
Irish Hose
Photon
Spaulding
Crawdad
Echo
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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. End with a Circle of Trust

WARM UP:
7 Motivators in Cadence

THANG:

Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lt. Dan’s (2 is 1)
Run to far-section line

Far-Section Line:
10 Mt. Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Squats
Run back to staring line

Starting Line:
2 Merkins

Far-Section Line:
9 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).

COT: Sixth was: Fossil

Rucked down to the Maple Street Boat launch. Fellowship discussion followed by discussion of the book Twelve and a Half.

PAX:
Binford
Golden Gate
Casper (Q)

Battlefield – 5/17/25
13 PAX at the Battlefield today including 2 2.0.

Started with a quick warmup:
10 Potato Pickers
7 Count Motivator

To choose teams for UNO all of the PAX lined up in order of age, and Snowball was disappointed to find out 45 was close to the top end of the age line. Teams organized youngest with oldest, second youngest with second oldest, etc. Each team was dealt 7 UNO cards, and did work depending on the color and number on the cards.

Cards must be "played" into the bucket, ~100meters from workout area, prior to starting on the next card. First team to finish all of their cards first wins the round.

UNO
Red x 2 Yellow x 3 Green x 4 Blue x 5
Round 1 Merkins Lunge LBC Mountain Climbers
Round 2 HR Merkins Squat AH SSH
Round 3 Burpee Bonnie Blairs BBS Plank Jacks
Round 4 Absolution Lt. Dans Starfish Chilly Jacks

PAX

Arcy
Footloose
Viper
Lonzo
Bulldog
Crawdad – 6
Snowball
Wipers
Rudy
Runt
Top Thrill
Octane
Norm – Q

Beatdown Name: M-Raged
Date: 05.15.2025
Location: Wakanda

QIC: Gulliver

PAX:
Chubbs

Welcome
F3 Mission and Core Principles
Disclaimer
Warmup: backwards mosey around the island
The Thang: various yoga moves to stretch out before the Spartan Saturday and a mosey around the island
COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer