Month: August 2025

Echo-Q
Meatloaf
Wario
Coconut
Stalker
Mile High
Sven
Norm
Photon
Opening and some SSH in cadence and stretching on your own
Bonus warm up was 50 meter Obamas (4 bear crawls and then 4 push ups the whole 50 meters. Lunge walk back to start , 50 meters.
Beatdowns was 3 rounds of
600 meter run
25 burpees
400 meter run
15 burpees
200 meter run
9 burpees
Repeat 3 times with 1 minute break in between rounds!
Closing , Wario was 6

8/4/2025

PAX
Footloose -Q
Mercy
Purdy
Rudy
Tackleberry
Vespa
Yoshi
Brickyard
Waldo
Barney

Backblast for "Stayin' Alive" on 8/2/25

PAX:
Tarnished
Isosceles
Photon
Longhorn
Bevo
Meatloaf
Spaulding
Binford
Callahan
Fossil
Heisenberg
Golden Gate
Coconut (Q)

about 60° and gorgeous when the PAX circled up at 0630. Began, as always, with the mission and core principles.
Warm-o-rama:
10 Burpees IC
10 4c Merkins IC

THANG
Dance Beatdown. 12 rounds. each round builds the dance routine by adding 4-bars in cadence of a new exercise (roughly speaking). And to complete a round, we intro the new exercise, demo if necessary, perform that exercise in cadence, then perform the entire dance sequence up through that new addition. Following each dance sequence, run (hard) to the opposite end of the parking lot and (easy) back.

Sequence:
Windmill
Boy Bandz
Night Club Clap
Advancing Front Kick
Flying Squirrel
Side Straddle Hop
——-
Hillbilly
Skier
Ape Hop
Imperial Walker
Side Straddle Hop
Reverse lunge walk
hold Al Gore.

Finish with 2 additional rounds of the full sequence, and caught the last one on video.

When starting the full sequence, 2 bars of intro and doing only 3 bars of flying squirrel got us to SSH right at the stayin' alive chorus. in the second part, 3 bars of imperial walker achieved the same result…you gotta see the video.

Guys had fun and got some decent work in, too.

COR/NOR, Tarnished 6.

Honored to work with such a willing and enthusiastic crew today!

Colson’s Workout Buffet
Pre-Thang:
2 mile run
20 burpees for late PAX

Thang:
20 Don Quijote
20 merkins
20 jungle boy squats
20 pull ups
20 burpees
20 jump over burpees
20 BBC
20 Xfactors
20 LBC
20 wide merkins
20 no-cheat merkins
20 Bonnie Blair’s
20 thrusters
20 WW3 sit-ups
20 coupon curls
20 Peter Parker (knee to elbow during plank)
20 Superman
20 mountain climbers
20 squats

COT
PAX: Dora, Southie, Colson

F3 Guantlet
5:30 am
8/4/25

PAX:
Flipper
Soot
Tarnished
Stark
Casper
Irish Hoss
Spaulding
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: Soot

Date: 08/03/2025
Time: 6:15 – 7:00 AM
Location: Hood Park – Downtown Perrysburg

Not A Huckleberry Beatdown

Pax: 10 Total
Spaulding
Flo
Radio
Sherbert
Stalker
Huckleberry
Shepherd
Flat Rate
Photon
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: Abe Bogoda, Chain Breakers, Michael Phelps

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 block exercises on the way up and way down.

Exercises:
Bottom – Burpees
Top – Jungle Boys
Middle Going Up – WW3 Sit-Ups
Middle Going Down – Squat Thrusters

COT
Count-O-Rama
Name-O-Rama
6: Huckleberry
Announcements
LDP
Prayer

Date: 08/03/2025
Time: 5:30 – 6:15 AM
Location: Hood Park – Downtown Perrysburg

We Will Run

Mission
Principles
Disclaimer

Thang: Ran to Woodland Park, around it, and back. Had a ”missing” person that was found (thanks Photon!).

Pax: 5 Total
Sherbert
Flat Rate
Stalker
Photon
Tarnished – Q

COT
Count-O-Rama
Name-O-Rama
6 – Photon
Prayer

8/3 – Summer Sunday Swampball Series

Q – Viper

PAX:
Freeloader
Snake Bite
Cinnamons
Nope
Roblox
Gibbs
Beni Hana
Rudy
Footloose
Bear
Purdy
Mercy
Skeeter

From F3 Toledo
Bull
Greninja
Sweet Lou
Primetime

We played 2.0 friendly Swampball. It was glorious.

CoT

6 – Skeeter

We took a ruck down to the river loop to remember some legends lost last month, Ozzy Osbourne and Hulk Hogan. Tribute playlist:
Legends are Made
Want You (Ozzy)
Real America (Hulk Hogan Theme Song)
Road to Nowhere (Ozzy)
Shot in the Dark (Ozzy)
Mama, I’m Coming Home (Ozzy)
Close My Eyes Forever (Ozzy)
No More Tears (Ozzy)
Flying High Again (Ozzy)
See You on the Other Side (Ozzy)
Paranoid (Black Sabbath)
Hellraiser (Ozzy)

FNG Named – Ryan “Glazer” Foster
Downrange Guest “Cocktail”
COT

PAX:
Cybertruck
Waldo
Salsburry
Twister
Archie
Echo
Cocktail (Downrange)
Norm
Glazer (FNG)
Stark
Zimba
Bulldog – Q

Date: 08/02/2025
Time: 5:30 – 6:25 AM
Location: The Fortress – Grace Church Perrysburg

Leadership Ruck

Pax: 7 Total
Isosceles
Poe
Golden Gate
Meatloaf
Binford
Photon
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:
Discuss the five ways of being from the Servant Leader that will move you toward an unswerving attitude of service and therefore your spirituality in leadership.

COT
Count-O-Rama
Name-O-Rama
6: Binford
Announcements
LDP
Prayer