09/25/2025 – "Ramp"age at The Wall
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg, OH
Q: Longhorn
PAX Count: 14 Total
PAX Names:
Guardian
Coconut
Photon
Hannibal
Doubtfire
Spaulding
Mile High
Bevo-2.0
Big Spoon
Flipper
Finkle
Flo
Jersey
Longhorn-Q
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)
Credo
Warmup:
Stairway to 7's
• Bottom: 6 Squats
• Run stairs
• Top: 1 Monkey Humpers
• Back down → 5/2, 4/3, etc. until 1/6
Beatdown:
• Ramp Relay Grinders
• Partner up.
• Partner 1 runs the ramp (up & back).
• Partner 2 AMRAP exercise until relieved.
o Round 1: Man Maker Merkin (Push up with block pull through)
o Round 2: Big Boy Sit-ups
o Round 3: Bonnie Blairs (jumping lunges)
o Round 4: Curls
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Coconut
• Announcements
• LDP3
• COT / Prayers and Intentions – BEVO-2.0 Helped Co Q the closing
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