No Climb Workout
Pax:
Armstrong
Deliverance
Fallout Boy
Pinto
Raven (Q)
A therapeutic recovery workout for our post Spartan (or injured) Pax. Three sets of four exercises with reps of 10, 15, 20. Exercises included Curls, WWIII Sit ups, Leg raises, Single leg squats, Muricans, Freddie Mercury's, Wall Sits (60, 90, 120 count), Leg extensions, and American Hammers.
Backblast: June 11th, 2025
AO: Grantland – Rotary park – Perrysburg, OH
PAX:
Ukulele – Q
Binford
Bourbon
Capitol
Crawdad
Cybertruck
Guardian
Huckleberry
Irish Hoss
Lonzo
Meatloaf
Nitrous
Peach
Radio
Tarnished
Venom
Workout: Warrior’s Pit
FNG’s: N/A
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
Warm-up: In Cadence:
Side Straddle Hops – 20
Piano Keys – 10
Burpees – 10
The “Thang”:
Partner by weight
Phase 1- 100 man-makers as a team 1 starts while the other carries a second block to cone and sprints back
Phase 2- 100 ww3 the other lunges with the block and sprints back
Phase 3- 100 gravediggers the other block-sways and sprints back
Phase 4 – 5min jumping rope while partner does 10 sit ups with punches sprints 10 burpees run back
Ended with:
Count-O-Rama: 16
Name-O-Rama
The Six – Radio
LDP3
Purdy #13 – 06/11/25 – F.O.D. –
Swampball
WARM UP: Nah
WORKOUT:
Swampball – Yah!
Purdy – Q
Lymamn
Dill
Callahan
Cinnamons
Nope
Snakebite – 6
Stalker
Scoober
Stark
Mercy
2 Ply
Sven
Viper
Freebird
Dingo
F3 Coronado
The Murph
5:30 am
6/10/25
PAX:
Yoshi
Mile High
Photon
Lyman
Landslide
Lonzo
Shepherd
Crawdad
Vespa
Irish Hoss
Footloose
Mr. Anderson
Mercy
Bulldog
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: Mercy
PAX
Stark
One man band
Capital
Ukulele
Echo
Norm
Nitrous
Van Gogh (Q)
Workout:
Ran across the bridge, down by the river towards fallen Timbers. At 5:56 we turned around and ran back.
Echo-Q
Gulliver
Landslide
Meatloaf
Norm
Dingo
Opening, warm up with ssh,piano keys, and leg stretches
Beatdown was 2 rounds of exercises and run a lap after each round
Round 1 w/block
10 man makers
10 WW3’s
10 squat thrusters
10 A. hammers 2×1
10 squats
25 block rows
25 curls
Round 2
20 merkins
20 big boys
20 squats
20 lbc’s
20 A. hammers
Repeat until times up closing, Landslide was 6
6-9-2025
Pax:
Yoshi
Mercy
Bulldog
Vespa
Footloose
Doubtfire
Waldo
Weasley
Huckleberry
Sven – Q
Intro
Mission
5 CP
Credo
Warmup
Windmill
Summer of 69 – Bryan Adams
5 Merkin
10 SSH
69 yd run – there and back
#1 Sugar, Sugar – The Archies
8 Imperial Walkers
8 Overhead Arm Claps
69 yd run – there and back
#4 Honky Tonk Women – The Rolling Stones
16 pickle pounders
16 air squats
#9 Build me Up Buttercup – The Foundations
20 Mountain Climbers
20 Russian Twist
#19 Proud Mary – CCR
Big Boy Situps until "Rolling",
switch to Gas Pumps for each "Rolling",
then to Flutter kick after "Rolling",
then back to Gas Pumps during "Rolling",
then back to Big Boy Situps. Repeat til song ends.
#22 Sweet Caroline – Neil Diamond
Dips during verse
chain breakers during hands / warm
step ups during chorus (w/ fist pump)
#24 Bad Moon Rising – CCR
8 Moon Gods
8 Burpees
#25 Get Back – The Beatles with Billy Preston
10 hand release supermerkins
10 bend and reach
#85 Come Together – The Beatles
8 slow-motion squats
16 twinkle toes
#89 Gimme Gimme Good Lovin – Crazy Elephant
69 count popcorn merkin
Thanks to you all – for your patience and letting me try something new!
6.9.25 – The Gauntlet – Where in the US is Carmen Sandiego?
Q: Gold Star
PAX List:
Thor
Radio
Badger
Mile High
Peach
Venom
Irish Hoss
Tarnished
Van Goh
Dutch
Bourbon
Guardian
Cybertruck
Montoya
Warmup
>Potato Pickers – in cadence
>Willie Mays Hayes – in cadence
>Motivators – Starting at 6
Beatdown = Clue, guess location, mosey to spot of AO for exercises
CLUE = This city was shaken and burned to the ground in 1906, but it came back stronger than ever. Even though the fog can be thick, the sun always shines on this ‘Golden City’. This city is a Full House, being one of the most densely populated cities in the country.
San Francisco – Gaga Ball pit
>Bay City Scissors (10 x 8ct)
>Wall Hops – 20 total (10 in/10 out)
>Lt Dans (10)
CLUE = This city would not be what it is today without Henry Flager and his railroad. Its land has been claimed by Spain, Great Britain, and back to Spain before becoming part of the United States. This city’s ‘Vice’ isn’t baseball, as their team regularly ranks as one of MLB’s lowest in attendance each year.
Miami – Baseball Concession Stand
>60 second wall sit
>Imperial Walkers (20 x 2is1)
>Nolan Ryans (20 each side)
CLUE = Established in 1792, this Appalachian city originally served as the capital of the Southwest Territory. The city’s namesake, though never president himself, had many things named after him. Rocky Top can be heard, singing from the hills of the university.
Knoxville – Sledding Hill
>Up the Hill, 20 LBCs, down, 20 squats
Reapto 2 times (3 trips total)
CLUE = Sports teams run deep in this city, with long, established histories. Not exactly known for championships, but rather a “Perfect” robbery, a malice, and a wasted transformer. The lone consistent champion pulls their moniker from the history that made the city itself great….a wheel.
Detroit – Merry-Go-Round
>Decline Merkins using merry-go-round (20)
>Box Jumps (20)
>BBSUs (20)
CLUE = This city was the jumping off point for Lewis and Clark, and their westward adventure. In this city, they love their bbq and Buds. And don’t forget about the world’s largest pull up bar, I mean arch.
St.Louis – Pull Up Bars
>Pull Ups (20)
>Monkey Humpers (20)
>American Hammers (20 x 2is1)
Congratulations!!! We’ve caught up to Carmen Sandiego in St. Louis.
COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture
6/7/25
Fortress Beatdown
Pax:
Thor
Tarnished
Meatloaf
Belding
Jersey
Gold Star
Madden
Guardian
Binford
Mile High
Played a life size version of Trouble
Overall Rules:
– 2 teams
– Everyone got a die and rolled for themselves
– Everyone starts in Home and needs to roll a 6 to get out.
– Once rolled they can then start rolling themselves around the board.
– First team to get all members all the way around and into the safe zone wins.
– If you land on an opponent while they are at a spot, you bump them back to Home where they have to do 5 manmakers and then try to roll a 6 to get back out again
– Have to roll exact to get into home. If not, repeat exercises
Version 1: Rolls = Exercise
1: 20 Monkey Humpers
2: 10 BBS
3: 10 Box Cutters
4: 10 Lt. Dans
5: 10 HR Merkins
6: run around board 1 time
Version 2: Cone Colors = Exercises. It doesn't matter what they role, if they land on a color, they do that exercise
Red: HR Merkins
Blue: BBS
Green: Pickle Pounders
Yellow: Bobby Hurleys
To get out of Home or miss getting into safe zone: 10 SSH x die roll OR 10 Monkey Humpers x die roll
6/7/25
Leadership Ruck
Pax:
Thor
Meatloaf
Mile High
Tarnished
Guardian
Binford
Talked about making crunchtime decisions and what we do with pressure and planning