Month: June 2025

Sorry weasel shaker, left the PAX list out. Here goes:

Meatloaf
Landslide
Bourbon
Woodstock
Dingo
Coconut (Q)
Brass Tacks (FNG)

Backblast for 2nd running of "The Standard" on 6/16/25

Interval between runnings was longer than intended, but we were back today for another iteration of the standard.
62 degrees, still and clear as we kicked things off. one FNG today so:
Intro–the mission and core principles of F3.
Warm-o-rama: 20 SSH IC, and 10 Windmill IC.

The THANG:
800m run
10 burpees, 50 curls
400m run
15 absolutions, 50 overhead presses
400m run
20 burpees, 50 goblet squats
400m run
15 absolutions, 50 decline merkins
800m run.
for time.

bonus round if finished in time: 10 burpees and 50 block presses. Pick up the 6.
Terrific push this morning from the returners (Meatloaf, Coconut) aided by the presence of some hot first-timers (Bourbon, Woodstock), and everybody got meaningfully after it. FNG even gave it a spirited go, and this is no cakewalk of a beatdown.
Times today (and from Feb if applicable):
Coconut 23:03 (23:56)
Meatloaf 27:01 (27:41)
Bourbon 23:23
Woodstock 26:41
Dingo 29:45
Landslide 31:00
FNG 31:00

Regardless, everyone got better today and it was an honor to lead, and to welcome "Brass Tacks" to the brotherhood.

Backblast: June 16th, 2025

AO: The Gauntlet

PAX:
Carmen Sandiego – Q
Photon
Irish Hoss
Binford
Tarnished
Guardian
Ukulele
Mr Andersen
Capitol
Cybertruck
Vespa
Mile High
Peach
VanGogh

Workout: Farmer’s Hands

FNG’s: none

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: SSH’s, Finkle Swings, Piano Keys, Eagle Wings

The “Thang”:

Partnered up and did 25 bro-kins which is doing a push-up then high fiving your partner.

Next we had one partner do a farmer’s carry while the other did an AMRAP exercise. Whoever in the group dropped the coupon, they rotated. To get to the coupons, the PAX had to sprint. We did this for 10 minutes. Exercises were flutter kicks, bear squats, LBC’s.

Last round we lined up. Did three rounds of an exercise. Once we were done with the rep, we sprinted to the cone and back. The first 3 back added 5 to their next round. Exercises were, curls, goblet squats and v-taps.

We ended up with Green Sally Up, Green Sally Down with high plank/low plank.

Count-O-Rama: 14
Name-O-Rama

The Six – Geppetto

LDP3

Ball of Man

Inspector’s Gadget
( timed workout )
-5 burpees at the top of every 2 minutes-

-progression of workout-
50 hand release merkins
100 leg raises
150 jungle boy squats (two spoon = touch ground)
200 BBC
250 stationary lunge steps

-complete all exercises to conclude workout time-

COT
PAX: Southie & Colson

Date: 06/14/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg

Leadership Ruck

Pax: Total 3
Callahan
Binford
Tarnished – Q

F3 Fitness, Fellowship, Faith

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

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Credo/Disclaimer

Thang: Highs/lows of the week.

COT
Count-O-Rama
Name-O-Rama
6: Tarnished
Announcements
LDP – FTL7 Lack of Purpose
Prayer

Backblast: June 15th, 2025

AO: The Pump Station

PAX:
Carmen Sandiego – Q
Sherbert
Photon
Meatloaf
Huckleberry
Oil Change
Mbappe (2.0)
Irish Hoss
Ninja (2.0)
Footloose
Binford
Tarnished
Guardian
Gulliver
Bourbon
Ukulele
Yoshi
Gold Star
Shepherd
Deuce

Workout: Father’s Day Beatdown

FNG’s: none

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: SSH’s, Learning to Fly/Learning to Land, Willie Mayes Hayes. Piano Keys

The “Thang”:

Had 5 stations:

1: Fathers and Men PROTECT. Warzone Carry: Partnered up and carried one PAX to the cone. Switched and the other PAX carried the other to the cone. Rotated each time. Continued until we got to the top of the hill.

2: Fathers and Men PRODUCE! Hunter Gather: 2 teams on opposite ends with buckets. 100 balls in the middle. PAX ran to get the balls, dropped it in their bucket. When the middle ran out, balls were taken from the other team’s bucket.

3: Fathers and Men PLAY! Water Balloon War. When hit, men dropped and performed 5 merkins. 2.0s performed 3 squats.

4: Fathers and Men PERSIST! Top Gun Style: all circled up, in squat position during Danger Zone by Kenny Loggins. Every “Danger Zone” calls for a burpee.

5: Fathers and Men COMPETE! I will set up a dunk tank with water at the end. The team that lost the golf ball challenge goes in the chair. Hit the target, PAX under the bucket gets wet. You miss, you bear crawl to the monument and mosey back

Ended with:
Count-O-Rama: 20
Name-O-Rama

The Six – Huckleberry

LDP3

Ball of Man

Beatdown idea was from F3 Northwest Arkansas.

6/14/25

PAX:
Footloose – Q
Lonzo
Mercy
Shepherd
Carmen San Diego
Ukulele
Irish Hoss
Huckleberry
Thai Guy
Yoshi
Meatloaf
Manchester
Fancy Feast
Norm

Power Tower

20 Merkin Tower — 150 Crab cakes 2:1
30 Double Dippers – 150 Boy bands
40 Block Cutters – 150 Angle grinders
50 Toe Touches – 150 Inch worms

Finished with the alternating merkin coupon circle led by Carmen SD.

Q: Callahan

PAX:
Stalker
Stark
Doubtfire
FNG – Jesse "Long Horn" Tovar
Binford
One Man Band
Tarnished
Golden Gate
Peach
Callahan

Backblast: June 14th, 2025

AO: The Battlefield – The Shops at Fallen Timbers – Maumee, OH

PAX:
Carmen Sandiego – Q
Viper
Footloose
Norm
Runt
Ukulele
Yoshi
Manchester
Lonzo

Workout: Fight Song Trivia Ruck/Others Ran

FNG’s: none

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: N/A

The “Thang”:

Rucked to College fight songs with a break of band music in between. If we couldn’t guess the right fight songs, we did 10 merkins. Most fight songs were Big 10 and SEC. We then did an Indian Ruck while throwing the football.

Ended with a Green Sally Up/Green Sally Down and the speech: Win one for the Gipper.

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Manchester

LDP3

Ball of Man

Quite a few HC’d but did not make it. It was rainy at about 60 degrees. Throughout the walk we listened to quotes from famous football players/coaches and reflected.

6/13 – Rabbit Hole

Vurph

Q – Viper

PAX:
Photon
Yoshi
Footloose
Bulldog
Redkin
Gold wing
Huckleberry
Jingleheimer
Irish Hoss
Vespa

The Thang:
.3 mile run to the hill
100 burpees/ 200 diamond Merkins / 300 LBCs in sets of 10/20/30, plus up and down the hill each round.
.3 mile run back to the parking lot

CoT:

6 – Yoshi

Prayers – Redskin's aunt, Mrs. Doubtfire