Month: August 2025

Meatloaf – Q
Carmen San Diego
Salisbury
Bevo
Longhorn
Guardian
Flipper
Zimba

INTRO
Mission
5 Principles

WORKOUT
Run to Fort Miamis and back. ~5 miles out and back.

PAX
One Man Band
Bourbon
Coconut
Echo
Samson
Fossil
Full pull
Griffin
Flubber
Sven
Mile High
Van Gogh
Photon

F3 Black Swamp
The Murph
Coronado
5:30 am
8/26/25

PAX:
Spaulding
Lyman
Rudy
Footloose
Norm
Big Spoon
Lou Miller FNG “Rubbermaid”
Mercy
Landslide
Viper
Djibouti
Waldo
Purdy
Adele
Flat Stanley
Fat Amy
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: Big Spoon

8/25/25
Gauntlet

Master Mind

Pax:
Thor(q)
Huckleberry
Hannibal
Longhorn
Flipper
Bevo
Claymore
Irish Hoss

Normal welcome and warmups

The Thang:
Played a game of mastermind. I created a pattern of 4 colors. The team had to make guesses to find the correct pattern. Each color represented an exercise.
As they guessed I would give them clues. A sideways cone meant they had a correct color and could cut an exercise by 5, an upright cone mean a color was in the correct place and could cut an exercise by 10.

Black: BBS
Blue: Lt. Dans
Red: Merkins
Yellow: Outlaws
Green: Jungle Bois
Pink: Peter Parker’s

Round 1 only took us 6 guesses. We made it through half of round 2 but it did not look like we were doing well.

Cot and Nor at the end.

8-25-25
Block party

Tackleberry
Manchester
Doubtfire
Brickyard
Purdy
Waldo -6
Goldwing
Barney
Yoshi
Vespa – Q

F3
Mission, principles, credo

Warm up IC: ssh, windmill, chain breaker.

Tabata 45/15

30 rounds

Block curl
Lunge
Block merkin
Flutter kicks
Walking the block

Block press
Block squat
Plank block shuffle
Big boys
Rifle carry

Block squat thrusters
Plank shoulder taps
Man makers
Freddy Mercs
Block walk

Bday Merk

Count, name, announcement, LDP3, pray out. 💪

BACKBLAST
Dora, Southie, Colson

Presidential Fitness Challenge

Warm-Up (5 min)

Jog in place – 1 min

Jumping jacks – 1 min

Arm swings & circles – 1 min

High knees – 1 min

Walking lunges with torso twist – 1 min

—

Segment 1 – Upper Body Strength (8 min)

Pull-ups / Flexed Arm Hang – Max effort (90 sec)

Merkins – Max in 1 min

Rest – 1 min

Repeat both once more

—

Segment 2 – Core Endurance (6 min)

BBCs – Max in 1 min

Rest – 1 min

Flutter kicks or plank hold – 1 min

Rest – 1 min

BBCs – Max in 1 min

—

Segment 3 – Speed & Agility (6 min)

Shuttle sprints: 4 reps, cones 30 ft apart (down and back = 1)

Rest or hold plank / squat while others run

Repeat 3–4 rounds depending on group size

—

Segment 4 – Flexibility (5 min)

Sit-and-reach stretch – 3 x 30 sec

Hamstring, quad, and calf stretches – 30 sec each

—

Segment 5 – Endurance (10 min)

Option A (outdoors): Timed 1-mile run
Option B (indoors): 10 min AMRAP

200m run (or 30-sec sprint)

10 merkins

15 BBCs

10 squats

Amendment to above comment/BB..

8/13/25… Not 9/13

8/20/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Pinto
Raven -Q

Intro
5 Principles

Rucked to the north side of the park, over the overpass and back.

CoT
BoM

As always it was an honor to lead

9/13/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Pinto
Raven -Q

Intro
5 Principles

Rucked around the park andstuff

CoT
BoM

As always it was an honor to lead

Date: 08/24/2025
Time: 6:15 – 7:00 AM
Location: Hood Park – Downtown Perrysburg

Charge the Hi11 Beatdown

Pax: 16 Total
Red October
Madden
Guardian
Yoshi
Flo
Stalker
Huckleberry
Wario
Flat Rate
Photon
Carmen San Diego
Ukulele
Tackleberry
Piggly Wiggly
Sherpa
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

Disclaimer

Warmup: Willie Mays Hayes

Thang: 11 Workout with rep count increasing from 1 to 10 at the bottom and decreasing from 10 to 1 at the top. At the halfway point on the hill the PAX did 11 reps of exercises on the way up and way down. At each station, there was an exercise with and without a block. The PAX had to finish the block exercise and rifle carry their block the next station and leave it. The PAX then completed the non-block exercise and moved to the next station completing non-block exercises until the PAX got back to their block. Once reunited, the PAX completed the block exercise at the station and carried it forward repeating the pattern. The small twist was in including a backward run (Politician) in one of the segments in each direction up and down the hill. Was a little confusing getting started. Everyone was moving and got a little better for showing up.

Exercises:
Bottom – Burpees, Manmakers
Middle Going Up – Squats, Goblet Squats
Middle Going Down – Imperial Walkers 2×1, Imperial Blockers 2×1
Top – American Hammers 2×1, American Hammers w/Block 2×1

COT
Count-O-Rama
Name-O-Rama
6: Red October
Announcements
LDP – Accountability
Prayer