Month: July 2025

07/23/2025 – Dodgeball:

Date: 07/23/2025
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH

Q: Bourbon

PAX Count: 15 Total

PAX Names:
Jennay
Photon
Coconut
Huckleberry
Madden
Guardian
Crawdad
Doubtfire
Echo
Badger
Meatloaf
Trebek
Baseline
Flipper
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
o PAX nailed it (almost perfectly) first try.

Beatdown:
• Dodgeball Ladders:
o Split into even teams (ideally 2-3 PAX per team)
o Each team sits on one side of a pickleball court and will be against the team on other side of pickleball court
o Each member of the team must stay within the pickleball court lines or they are out
o Each team gets two dodgeballs (two balls per side)
o Play until members of one team are all out
o If a player is out, they must perform burpees or side straddle hops out of the play area until the game ends. No stopping allowed. If the opposing team catches a player that is out stopped and calls it out, that player must perform 5x absolutions AND their teammates in play must complete 5x burpees (in essence making them a sitting duck), then resume the burpees or SSH’s
o Intentional headshots are rewarded with the player that threw the ball being automatically out
o The winning team moves up the ladder to next court and team they replaced moves down the ladder
o The losing team moves down the ladder to the court below
o All teams stop play once ONE court completely finishes their match. If a court isn’t finished, whoever got out first moves down, the other team moves up

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

Echo-Q
Bevo-2.0
Van Wilder
Longhorn
Flipper
Zimba
Meatloaf
Open
Rucked down to the Wall and did the stairs a few times and back.
Closing Capitol was 6

Backblast for pendulum ride run on 7/22/25

PAX:
Nitrous
Fossil
Mile High
Bourbon
Capitol
Jennay
Photon
Coconut (Q)

Perfect running conditions at 0530 with temps in the low 60s and virtually no wind.
Intro to the workout: Mission of F3 and Core Principles.
Break into ruck and run groups.

THANG
Warm-up leg along the trail to the wastewater treatment plan, then up to front street, and cross at Mulberry. Go one block down to the intersection at 2nd street and circle up for instructions.

the 2nd and Mulberrry intersection is at the bottom of a large swale, so if you go south on M to 3rd, you go up a hill, and if you go north to front street, you go up a hill. Always reminded the q of those pirate ship rides at the fair that swing you back and forth until you're going a little too high for comfort.
1st evolution–run hard up the hill to the end of the block, perform 5 merkins. recover back to the start and then run hard up the hill the other way to the end of that block, and perform 5 merkins. repeato for 8 minutes.
2nd evolution–replace the hard pace up the hill with skipping. still do the merkins at the top on both sides, and normal jog recovery down. for 8 minutes.
3rd evolution–replace the skipping with backwards running, backpedal up the hill both ways, do the merkins, and normal jog back down. for 8 minutes.

25 merkins IC.

Warmdown leg back to the starting point the reverse of the way we came.

COT with ruck Q Echo.

Honored to lead and thankful for the PAX willing to switch it up a little on the run today.

Purdy #19- 07/22/25 – Coronado – Murph
WARM UP: We be stretchin’ (maybe)
WORKOUT: Murph
Purdy – Q
Yoshi
Crawdad
Bing Bong (FNG)
Big Spoon
Waldo
Manchester – 6
Landslide
Cybertruck
Rudy
Mercy
Barney
Footloose
Doogie
Stark
Fat Amy
Doubtfire

Backblast: July 21st, 2025

AO: Gauntlet

PAX:
Carmen Sandiego-Q
Pharma
Binford
Mile High
Waldo
Flipper
Echo
Guardian
Big Spoon
Callahan
Badger
Irish Hoss

Workout: Have you met Greta?

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 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, Hairy Rockettes, Willie Mayes Hayes, World’s Greatest Stretch

The Thang:

Partnered up. One PAX did a workout, while the other PAX carried the block one way and came back. Once the runner got back, we rotated. The other PAX had to go run and pick up the block and bring it back. We did this until the numbers were hit.

100 goblet squats
200 overhead presses
300 block swings

50 Louganis

Count-O-Rama: 12
Name-O-Rama

The Six – Mile High

LDP3

Ball of Man

Purdy #18- 07/21/25 – Camelot –
BALANCE BEATDOWN

Warmup
– Side Straddle Hops
– Body weight squat jumps
Planks Variations (1 minute each)
– Plank Jacks
– Iron Plank (arms wide out to sides)
– Uneven plank (one arm wide out to side)
– Long Lever Plank (arms reaching out in front)
– Plank Reach (lift each arm up and reach out straight)
Exercises (1 minute each)
– Squats
– Gas Pumps
– Imperial Walkers
– Daniel Larussos

Purdy – Q
Mercy
Yoshi
Barney
Fat Amy
Rudy
Brickyard – 6

Bring Sally Up Beatdown
F3 – 5 core principles:
*Run 1 Kingsbury lap
*Bring Sally up: push-ups (35 push-ups)
– Superman
– Alligator merkins
– LL Cool J
– Luge
– Y-ups
(2 minute intervals with 12 second break between intervals – repeat once)
*2 minute break
*Bring Sally up: squats
– Superman
– Alternating Shoulder Taps
– Little Baby Crunches
– Lunge Steps
– Y-ups
(2 minute intervals with 12 second break between intervals – repeat once)
*2 minute break
*Bring Sally up: burpees
*Run 1 Kingsbury lap
COT
PAX: Dora, Fudd, Southie, Colson

Meatloaf – Q
Coconut
Thor
Bourbon
Landslide
Beevo
Longhorn
Brass Tax
Dingo
Spaulding

30 Squat Thrusters
30 Merkins
30 Swings
400 meter run

15 WW3
15 Manmakers
15 Absolutions
400 meter run

Alternate between these 4 rounds, nobody finished that ended up being very difficult

Pump Station – Checkmate

Date: 07/20/2025
Time: 6:15 – 7:00 AM
Location: Pump Station – Perrysburg, OH
Q: Binford

PAX Count: 16
PAX Names:
Doubtfire
Spaulding
Carmen Sandiago
Flatrate
Geppetto
Crawdad
Photon
Nitrous
Spreadsheet
Meatloaf
Waldo
Manchester
Guardian
Mamba
Madden
Binford

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
Work:
Total Time: 45 minutes
 
Warm-Up (5 min)

Split into two teams. Identify a king for each round. Everyone else is pawns. Kings do not need to do the whole set and can assist reps for pawns in anyway. Position 3 cones or landmarks up the hill for each grind set. Each grind set signifies a chess pawns movement on a chess board. Hence repetitions moving from 16, to 32, to 48, 64. This is the elevation of pawn ranks. Goal is to have all pawns finish 64 to become queens. All sets are done at bottom of hill.
 
Grind Set 16:
 Hand release merkins
Jump Squats with 3 sec hold
Burpee
BBSU
Bear Crawl to first cone

Grind Set 32:
Wide Merkins
Bonnie Blairs
Starfish
Plank Shoulder Taps
Sprint to first cone, Bear crawl to second

Grind Set 48:
Mountain Climbers
Monkey Humpers
Freddy Mercs
Plank Jacks
Side Shuffle to 3rd Cone

Grind Set 64:
Squat Calf Raise
Carolina Dry Docks
LBCs
Imperial Walkers
Run hill backwards

Checkmate Push
AMRAP
10 merkins
10 Bonnie Blairs
5 burpees
Hill Sprint

Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Carmen Sandiago
COT – Crawdad
Prayers and Intentions – Open format

 
—

15 Hims helped Jersey escape the Looney Bin. Participants were:
Djibouti
Echo
Thor
Fancy feast
Arcy
Snowball
Doubtfire
Crawdad
Tackleberry
Waldo
Norm
Mercy
Sugar bush
Jersey
Jenga