Month: August 2025

No event at The Nest.

No event at The Nest.

Meatloaf
Guardian
Stalker
Gold Star
Photon
Spaulding

Monday Monday
The Nest
8/11/25

Pax:
Armstrong
Fallout Boy
Pinto
Bevo
Longhorn
Raven -Q

Intro
5 Principles
Warm up

The Thang:
-Started with Route 66 (a lap around the school stopping at each door for 3 burpees)
-Then 11s Freddie Mercurys and Monkey Humpers.
-wall sit for a 100 count (knee ¼ bent)
Then a musical interlude
-Sally
-Thunderstruck

NoR
CoT
Meet the 6
BoM

It was an honor to lead this morning. It was also great to have Longhorn and Bevo join us at the Nest.

Aye!

Backblast: August 11, 2025
AO: Gauntlet – Rivercrest Park, Perrysburg, OH
PAX:
Geppetto (Q)
Guardian
Irish Hoss
Tarnished
Bourbon
Mile High
Flipper
Gold Star
Huckleberry
Echo
Oil Change

Workout: Back to School

No FNG’s so right into Mission and Principles:

F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.

Warm up: Run up the drive towards Eckel Junction Rd and back into the Ft Meigs Elementary parking lot to the portable classrooms

The Thang:
Perform 20 reps of an exercise at portables, run to the other end, perform 20 reps of a different exercise. Nine minute sets. Whistle every three minutes = five burpees.
Round One: Merkins and BBSU’s
Round Two: Squats and American Hammers
Round Three (six minutes): Flutter Kicks and Plank Jack Shoulder Taps

Final three minutes of round Three: Wall sits

Time was called.

COT:

Count o Rama – 11
Name o Rama

The Six – Echo – EH’d by Reload, his wife and Footloose. Even though he has aches and pains getting up and working out beats laying in bed! Got his name from having to get an echocardiogram because of chest pains.

Announcements: Three spots left for the RRC. 24hrs of F3 end of the month.

BOM w/prayer: Prayers for Echo’s father who is having surgery today.

Spreadsheets from the Gloom: low 70’s and muggy. TClaps to Guardian for the assist on the wall sit idea. “Back to (the) School:” LOL.

Playlist included songs from: The Ramones, Beastie Boys, Pink Floyd, Paul Simon, Motley Crue, Steely Dan, J Geils Band, Gym Class Heroes

8/10/25
Monthly 2.0 Workout – at Armory
Pax:
Thor(q)
Norm
Coconut
Van Wilder
Fat Amy
Gold Star
Spaulding
Golden Gate
Lift Kit
Wario

2.0's:
Chopstick
The Bad Girl
Red Sea
Springs
Snowflake
Somersault
Overdue
Sprinkles
9 Pack
Flex Hard
Octane
Rhino
Sprinter
Noodle
Minecraft
Carrot

Newly named 2.0's/M's-
Simone
Paula Deen
Down Shift
Racket
Fast Pitch

Started on time with a solid 31 people. It was humid and hot. The original plan was to do it on the softball field…we decided to move it to the shade. Started with some reps in cadence: SSH, Merkins, Windmills

Then we moved on to the main event.

Game 1: Running bases
2 people throwing a ball back and forth. Goal is for people to not get tagged. They are only safe in the bases. Only can stay in them for 5 seconds. If they get taged the do 5 reps of an exercise:
Round 1 – Burpees
Round 2: Bobby Hurleys
Round 3: Merkins

Traded throws each round

Game 2: Trouble
Broke into 3 teams and partnered up. Each pair got a dice. Roll a 1 or 6 to get out of home. If the don't 5 burpees everytime until they do. Once out of home, continue to roll yourselves around the board. Whatever color you land on do 10 reps of that color:
Red: Merkins
Green: Squats
Blue: BBS
Yellow: SSH

Team 3 won game 1. Team 1 won game 2. Good try team 3….

Ended with some namings, a good 6, pep talk and challenge for the week, and a solid prayer. LOTS of sweat…

8/10/25
Pump Station Run
Pax:
Thor (q)
Flat Iron
Longhorn
Tarnished
Norm

Intro
– Stretched
– We swung back and forth between the ramp at the Wall and the hill at Pump Station.
– Stretched
COT

8/5/25
Commons
Clockwork
Pax:
Thor (Q)
Huckleberry
Wario
Gold Star
Ponzi
Everest

Everyone starts in the middle. There is a tabata timer every 1 minute. When whistle blows, run out to yhour station, do 12 reps, then back and plank. If you make it back in time, you add 1 rep to the next station, if you don't you drop a rep. See if you can get up to 24 reps which means you beat each station.
Everyone started at a different station and then moved 1 to the right each whistle until they made it around the clock.

1: Burpees(hard to get 24 of these if these are one of the last stations you do)
2: KBS
3: BBS
4: American Hammers 2×1
5: Sand Bag Toss
6: Monkey Humpers 4×1
7: HR Merkins
8: Imperial Squat Walkers
9: Dry Docks or Scorpions
10: Boxcutters
11: Bobby Hurley's
12: Run around circle

Wario got a perfect score in round 2

finished with the COT

8/10/25 0615-0700 “Chest, Knees, Anatomies” @ Pump Station

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.”

Pax:
Doubtfire- CoQ
Guardian- CoQ
Tarnished
Huckleberry
Spaulding
Van Wilder
Norm
Geppetto
Mamba
Longhorn
Cross Tour (DR from Cbus)
Stalker
Flo
Flat Rate
Thor
FNG- Stay Puft

A Kenny Chesney playlist took us all around the AO!

Started at the bottom of the hill with cadence SSH, Willie Mays Hays and Potato Pickers w/ claps

Up the hill we went… started with bear crawls to the first cone, Peter Parker’s to the second cone, imperial walkers to the third cone. Mosey to the grassy area next to the flag…

Grassy area, in cadence, plank jack shoulder taps, LBCs, BBSUs, Freddie mercs, merkins (we were gonna do 23 of each exercise in reference to 1994 all added up, because that was the year of Kenny Chesney’s first album release) but, Doubtfire just went until he got tired lol. It all worked out beautifully!!

Another mosey over to the memorial statue area with use of benches and the concrete wall…. Here we performed 23 block jumps/step ups/lunges (modifications were available for those in need of them) and 23 London bridges. Once completed, the stairs were utilized…

Down and up stairs x4. 5 absolutions at bottom 5 burpees at top each time. That sucked!

We mosey’d back to the bottom of hill for IC mtn climbers and x-factors at Doubtfire’s discretion. Mosey back up the hill to the flag for COT.

COR
NOR
6- Doubtfire
FNG- Stay Puft
Announcements
LDP3
Prayer

2nd F at Bards. A beautiful start to the Lord’s Day!!

Backblast: August 7th, 2025

AO: The Armory – Waterville Library – Waterville, OH

PAX:
Photon – Q
Barney
Brickyard
Coconut
Doubtfire
Huckleberry
Manchester
Stalker
Stark
Tackleberry
Tarnished
Twister
Vespa
Yoshi

Workout: Craziest 8s

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: N/A?

The “Thang”:

There was an eMOM timer set for every 8 seconds. Every time the timer went off, we performed one burpee. We did this for 36:55 and tallied 275 burpees.

Ended with:
Count-O-Rama: 14
Name-O-Rama

The Six – Stalker

LDP3

Ball of Man

Spreadsheets from the Gloom: This beatdown can be summed up in a single sentence; one uttered by Doubtfire within the three minutes of the workout.

“This isn’t the dumbest beatdown ever”.

In the beginning, it certainly did feel dumb. Lackluster, if you will. But it grew on you…as 275 burpees usually does.

At the end of the day, this was a training exercise to understand what pace is achievable for extended periods of time. 7.5 burpees per minute for 37 minutes. And it was definitely doable…probably for an hour. But that will only get you to 450 burpees. In order to hit the 500, one needs to maintain 8.3 burpees per minute, which would require a burpee every 7 seconds. That will probably hit the swamp soon as a test run for the 500 burpees in an hour challenge. This was simply an introductory data point.

Playlist was a bit crazy.

“S.F.C.” – Silvertide
“Virtual Insanity” – Jamiroquai
“Crazy Train” – Ozzy Osbourne
“(You Drive Me) Crazy” – Britney Spears
“Crazy Bitch” – Buckcherry
“Crazy Or High” – Black Label Society
“Let’s Go Crazy” – Prince & The Revolution
“Sane” – Fozzy
“Basket Case” – Green Day

Was it really that crazy? Maybe. Not many PAX would ever subject others to such a repetitive beatdown, let alone one that resulted in 275 burpees. But ultimately everyone got better. This beatdown is a grower, not a shower.