9/22 – in Cadence
Irish Hoss – Q
Huckleberry
Longhorns
Oil Change
Hamm
Flipper
Rotational cadence work to build strength and confidence.
Various exercises including below:
Cadence
SSH
Merkins
Curls
Burpee
Slow block Squats
Press jacks
Hillbilly Walkers
Inch worms
Apollo ono
WW3
Pudding scoops
Block Bows
Block rows
Block swings
Run to monkey bars
Pull ups
Ape hangers
Monkey humpers
Run back to flag
Carolina DD
Boy bands
T plank
Big boys
Lunges
Ended in COT
Q School: Pre-Beatdown
Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Reviewed steps to Q'ing a beatdown. Then did a DORA workout.
One partner did reps at Homebase, while the other went to the Far Point (other side of parking lot) and did 5 reps of an exercise. Home Base Block round: 50 WW3 sit ups, 100 Press, 150 KBS, 200 Curls. Non-Block 50 Burpees, 100 Mike Tysons, 150 squats, 200 Flutter Kicks 2:1. Far Point exercises: for when partner does 50 reps exercise = 5 donkey kicks, 100 reps = Supermans, 150 = Peter Parkers, 200 = Starfish (2:1).
Meatloaf – Q
Isosceles
Nomad
Gulliver
Photon
Landslide
Wario
Buy In:
10 Potato Pickers
10 Windmills
10 Chainbreakers
30 second plank
Round 1:
15 Merkins
20 Squats
25 Flutter Kicks 2:1
Round 2:
8 Burpees
12 Lunges 2:1
16 Penguin Taps 2:1
10/5/25
Pump Station Beatdown
RPS Shenanigans
Pax:
Thor(q)
Tarnished
Spaulding
Crawdad
Red October
Huckleberry
Fossil
Echo
Sherpa
Shepherd
Warmed up
The thang:
– Started at bottom of hill. It was cool humid morning. Blood red moon in the sky.
12 Levels. Find a partner, plank, play RPS. If tie, do a merkin(add 1 merkin for each time you tie).
Win – move a level
Lose – move down a level
Level 1: 10 LBC's(2×1)
Level 2: Run hill
Level 3: 10 Lt. Dans
Level 4: 10 American Hammers(2×1)
Level 5: No Cheat Merkins
Level 6: Run hill
Level 7: 10 Crunchy Frogs
Level 8: 10 Smurf Jacks(2×1)
Level 9: 10 Hillbilly Squats(2×1)
Level 10: Run
Level 11: 10 Burpees
Level 12: 10 Jungle Bois
Finished with a run to the top and the flag.
Echo with biggest lost: never got past Lt Dans
Crawdad with the win: the third run
With 10 minutes left, we adjusted rules and you stay at your level if you lost rather than drop back.
10/5/25
Pump Station Run
IBS Mile
Pax:
Thor(q)
Red October
Sherpa
Echo
Fossil
Nomad
Radio
Crawdad
Warmed up
Ran to downtown intersection
Loop 1
5 Imperial Squat Walkers
Loop 2
5 IBBS(Irritiable Big Boy Situps): BBS with a leg movement at bottom(boxcutter/Gas Pumper/Flutter kicks/etc) and a crunchy frog at the top
Loop 3:
5 IWBS(Inch Worm Bear Squats): An inch worm with 3 Bear Squats at the end.
I think some of us made it to 3 miles even with extra work.
Frankenstein
Footloose
Mercy
Shepard
Waldo
Fat Amy
Echo
Nomad
Djibouti
Jersey
Gulliver
Huckleberry
Lonzo
Crawdad
Norm
Q-Arcy
Some rucked
Some ran
Some took IPC
ALL increased 1%
Echo-Q
Jersey
Djibouti
Nomad
Huckleberry
Stark
Norm
Arcy
Lonzo
Fat Amy
Frankenstein
Footloose
Crawdad
Opening, warmups were SSH’s ,arm circles, circle arms in cadence.
Beatdown was 4 rounds with 5 exercises each round and a MOT at the end of 5 exercises. Each round was 10 minutes. Just repeat exercises until 10 minutes was up and a minute of rest between each round.
Round 1
5 man makers, 10 WW3’s, 15block swings, 20 block rows, and 25 curls then murder bunny 100 feet ish and back. Repeat
Round 2
5 absolutions , 10 never surrenders, 15 mtn. climbers 4×1, 20 squats, 25 big boys, bear crawl the 100 feet ish and back.
Round 3
10 Cleveland rocks, 20 overhead presses, 30 block rows, 40 curls, 50 step ups on block 2×1, rifle carry 100 feet ish and back
Round 4
10 merkins, 20 big boys, 30 flutter kicks 2×1, 40 shoulder taps, 50 LBC’s , lunge walk 100 feet and back
COT , Footloose was the 6.
10/4/25
Fortress Leadership ruck
Topic: Compassion
Pax:
Thor- q
Photon
Tarnished
Guardian
Binford
Longhorn
Poe
Meatloaf
Runners:
Isosceles
Callahan
Talked about the true meaning of compassion:’to suffer with’
How do we do that?
What are poor examples?
How can we step out of our comfort zone and suffer with someone this week?
Fortress – Hate No More
Date: 10/04/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford
PAX Count: 9 Total
PAX Names:
Guardian
Meatloaf
Isosolese
Geppetto
Tarnished
Photon
Bourbon
Golden Gate
Binford
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)
Disclaimer Statement
Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Binford
Prayers and Intentions – Group Prayer Huddle
Today marked a milestone — my 30th birthday. In F3 terms, that means I move from “Hate” to “No More Hate.” To celebrate, the PAX endured a 4-corner grinder designed to push limits and add a little friendly competition. The catch: if someone finished their reps before you, you had to add 5 more reps. No more hate… just more work.
Warm-up
SSH x30 IC
Windmill IC
Arm Circles/Self Stretch
4 Corners – 3 Rounds
Round 1 (The Foundation): Merkins, Squats, Big Boys, Mountain Climbers
Round 2 (The Grind): Hand-Release Merkins, Jump Squats, Flutter Kicks, Burpees
Round 3 (Dirty 30 Finish): Diamond Merkins, Bonnie Blairs, American Hammers, Broad Jumps
Finisher:
Plank-o-rama (30 sec hold) + Mary – didn't get to the Plank o rama
—
Turning 30 in F3 means we drop the “hate,” but it also serves as a reminder outside the gloom: hate only holds us back. Brotherhood, accountability, and shared suffering bring us forward. Thankful for the PAX that has shown up to push me harder today with compassion — and for the gift of a community that makes 30 feel strong.
—
COT
Prayers for all that were mentioned this morning. Reminder to keep lifting each other up, not just in the workout, but in life.
—
T-claps to all who showed — especially those who forced the rest of us to do more reps.
IPC Week 4 BERT WOD
The Thang
START THE CLOCK
* 50 burpees
* 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
* 100 merkins
* 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
* 150 lunges (easy way)
* 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
* 200 air squats
* 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
* 150 lunges (easy way)
* 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
* 100 merkins
* 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
* 50 burpees
STOP YOUR CLOCK
COT & PAX: Southie, Dora, and Colson