Month: August 2025

F3 Men present: Bob Ross, Southie, Brogan
Murph:
1 mile run
300 squats
200 pushups
100 pull ups
COT

Echo-Q
Lyman
Crawdad
Landslide
Flat Rate
Chubbs
Gulliver
Opening, warm up was windmills and SSH in cadence
Beatdown was 4 corners. We started with a block exercise in middle of grass patch. From middle you jog out to the 4 corners of the grass yard . Each corner had an exercise that stayed the same every round. After each corner you returned to center and did the block exercise. After the round each corner and the center after every corner you ran a lap around whole grass island. The four corner exercises were 5 burpees, 10 never surrenders, 15 squats, and 20 American hammers 2×1. Those stayed the same every round. 1st round the center exercise was 5 man makers. 2nd round it was 10 overhead presses. 3rd round it was 15 block swings. The 4th round was 20 block rows. The 5th round was going to be 25 curls. No one made it to the fifth round. Closing and Lyman was the 6

Backblast: August 28th, 2025

AO: The Armory

PAX:
Carmen Sandiego-Q
Norm
Stark
Rudy
Doubtfire
Footloose
Barney
Rumor
Brickyard
Tarnished
Tackleberry
Yoshi
Rubbbermaid
Irish Hoss
Big Spoon
Vespa
Manchester
Wario

Workout: Upper Body Uproar

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-ups: Plank while opening statements, world’s greatest stretch, Willie Mayes Spider-Man Hayes, arm circles f/r, Grady corn and hallelujahs.

Heavy Freddie’s

The Thang:

3 stations, 2 rounds with punishments assigned to each of them.

Station 1:
1st round 21 Derkins
2nd round 21 Dips
Extra: Dip Ring (5)

Station 2:
1st round: 17 incline merkins
2nd round: 17 skull crushers
Extra: Ring of death by presses (50)
MOT Bear Crawl Burpee with partner to next station

Station 3:
1st round: 8 DLR. Ring of Merkins after (5)
2nd round: Partner push downs with cloths. 2 sets of 8 each.

Sprinted/jogged around the stations when we were done with the rounds. Ended at station 2. Slow curls, 50 bent over rows, held the blocks out with arms straight until someone failed.

Ended with Song 2 Freddy Mercuries

Count-O-Rama: 18
Name-O-Rama

The Six – Rumor

LDP3

Ball of Man

Perfect morning with it being around 70 degrees.

F3 Black Swamp
w/out Block
The Wall
8/28/25
5:30 am

PAX:
Binford
Flipper
Geppetto
Coconut
Bourbon
Spaulding
Finkle
Nitrous
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:
10 Motivators in Cadence

THANG:
20 reps of each

The die is rolled to determine the square to do (1-6) per the following:

Square 1: Box Cutters
Bicycles (2 is 1)
Hello Dollies

Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats

Square 3: Imperial Walkers
Squats
High Knees

Square 4: Lt. Dan’s (2 is 1)
Speed Skaters (2 is 1)
Ninja Squats

Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)

Square 6: Run

COT: Sixth was: Spaulding

PAX:
Q: Everest
Ponzi
Goldstar
Huckleberry
Red October
Wario
Anchor

Play Ball–

– RIGHT Hand
25 reps each-
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips –run bases (lap) every 3 rounds —

1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercury's
7 – Shoulder Taps (plank position)
8 – Box Cutters

8.27.25 – Grantland – Brick-a-Thon : 1yr Anniversary for Gold Star (Q)

Q: Gold Star
PAX List:
Echo
Flipper
Mile High
Binford
Carmen Sandiego
Sherpa
Ukulele
Waldo
Crawdad
Oil Change
Irish Hoss
Huckleberry
Tarnished
Meatloaf
Longhorn
Yoshi
Fossil
Purdy
Stalker
Tackleberry
Guardian
Photon
Isosceles
Callahan

What is F3? – Fitness Fellowship & Faith
>Mission
>5 Core Principles
>Credo

Warmup
>Potato Pickers – in cadence
>Chainbreakers – in cadence
>SSH – in cadence count up to 83 (83 x 2 = 166, this beatdown #166 for me)

Beatdown = EMOM workout with bricks, 4 minutes of work followed by 30 sec rest

>Reps of 12 or 25 = 12 months that I’ve been coming to F3 and this being my 25th Q
>Intervals of 4 exercises = 4 seasons that I’ve endured the outdoor weather

Interval #1
25 x Overhead Press w bricks
12 x BBSU (bricks to chest)
25 x Berkins (brick merkin)
25 x We’re Not Worthy (aka front raise)

Interval #2
25 x Seal Claps
25 x brick curls (2×1)
12 x Lateral Arm Raises
25 x Calf raises on bricks

Interval #3
25 x The Swimmer (2×1)
25 x American Hammers w bricks (2×1)
12 x Goblet Squats
25 x Overhead claps

Interval #4
12 x C(url)P(ress)R(aise)s w brick
25 x Chinooks (overhead arm circles)
25 x Smurf Jacks w bricks
25 x Skullcrushers

Interval #5
25 x Feddie Mercury’s
25 x Brick Punches (2×1)
12 x Squat Thrusters
25 x Rows

End with “Twin Tower of Trust”
Form two lines of PAX 3-4ft apart, holding bricks out towards each other, forming a ‘tunnel’. PAX on end Brick Crawl through middle, and joins the line once through. Then next PAX starts the crawl. Keep going until all PAX are through the tunnel.

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture

Run

Q – Viper

PAX:
Norm
Rudy
Full Pull
Isosceles
Photon
Samson
Coconut

We ran. Some went faster, some went slower.

8.27.2025

Pax
Footloose -Q
Lyman
Scoober
McFly

Swampball: Make-it-take-it

Ended up being 2v2
With a score of 7-8.

Rules

2 teams
Half field
Make it take it “basketball style”
No kickoff
Normal scoring rules
Normal 3-3-3 rules
Game starts and restarts:
with ball at midfield
with All players doing 3 burpees
Offense starts behind midfield
Defense starts behind goal line
Only 1 offense player can be inside “key” or inside goal at a time.
3 second lane rule like basketball
If tagged down inside key, offense must wait until burpees are done before another member can enter the key or be inside the goal.
Ball is dead only upon
An offense score,
Going out of bounds,
Landing inside goal,
ALL offense players are tagged down
Defense can choose to go for 2 point score by gaining possession and scoring at half field cone goal without turning ball over, a dead ball or any player being tagged down
This cone goal is the shape of a box about 8 yards wide and 5 yards deep. No outer “key”
Restart after a dead ball or score
Ball change every 10 minutes

Leadership Ruck
Q : Oil Change
Pax: tarnished, binford, golden gate, guardian.

Backblast: August 25th, 2025

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Photon – Q
Brass Tacks
Coconut
Dingo
Echo
Fat Amy
Footloose
Geppetto
Guardian
Gulliver
Landslide
Meatloaf
Mile High
Rudy
Spaulding
Stalker

Workout: Runnin' Down a drE-MOM

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”:

A workout for time.

PAX ran 10 laps around the track. There was a 1 minute eMOM timer running throughout the duration of the beatdown, and every time the timer went off (including at the start of the beatdown), PAX stopped wherever they were on the track and performed a number of burpees associated with the lap that they were currently on. Completing a lap reduced the burpee count by one rep. Workout was complete once a PAX completed the lap with 0 burpees. Rep counts were as follows:

Lap # Burpees for eMOM Timer
1 9
2 8
3 7
4 6
5 5
6 4
7 3
8 2
9 1
10 0

Ended with:
Count-O-Rama: 16
Name-O-Rama

The Six – Meatloaf

LDP3
Ball of Man

Spreadsheets from the Gloom: 50F and moderate. This is one of my favorite formats yet; truly diabolical in nature. The faster you go, the less overall work you do, but the harsher the toll on your cardiovascular system. You could call the run the “rest”, but the format still encouraged PAX to run as quickly as possible, which is not resting. That said, there was a fatal flaw to this beatdown. Unlike most beatdowns, this one has a legit barrier to entry. A PAX who struggles to perform burpees, or perform them quickly, can get stuck into an infinite loop where they never complete the first lap and instead do burpees endlessly. The way around this would be to invert the ladder and start the beatdown at 0 reps, increasing by 1 rep after each completed lap, and doing the workout over a specified time limit and recording distance instead of time. That’s not a perfect work-around, but it gives everyone an opportunity to hit their own wall on their own time.

Outside of the fatal flaw, this workout was as awesome as it was difficult. Definitely tailored to those fast-holes with exceptional cardio. Coconut was able to get it done in 26:30 with YHC about a minute behind. And then there was Spaulding who did it wearing a vest…unreal.

No playlist for this one, just you and your inner thoughts. And that damn beeping every minute. Which brings up another note on this format. The speaker used for the eMOM has to be LOUD. 400m track is pretty big and the beatdown can only work if everyone can hear the timer at any point on the track. The speaker used this time around was just barely loud enough. Any more wind or traffic noise would have been a significant disruption.

This format (or it’s alternative) will be back…hopefully you’ll be there.