Month: November 2025

Purdy #30- 11/17/25 – Camelot –
WARM UP: Side Straddle Hops – Imperial Walkers – LBC’s
WORKOUT:
Pax choose: 45 Seconds of Work & 15 seconds of Rest, or 1 full minute of work.
1. Around the Block
2. Goblet Squat
3. Halo Overhead
4. Burpee to Step Up
5. Transfer Row
6. Overhead Tricep Extension
7. Transfer Chest Press
8. Bicep Curl
9. Bulgarian Lunge (Each Leg)
10. Transfer Swing
3 Rounds
PAX
Purdy – Q
Waldo
Vespa
Viper
Yoshi

F3 mission : To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”
Pax:

Ukulele
Guardian
Nitrous
Meatloaf
Photon
Stark
Carmen Sandiego

Sherpa
Spaulding

Shepherd

Manchester

Flat Rate– Q
Warm up 21 side straddle hops.
100 reps in each category, with run down the stairs and up the hill in between
1. Merkins and sit-ups
2. Bicep and tricep curls
3. Goblet squats and calf raises
COR

NOR

6 – Meatloaf

Announcements

LDP3

Prayer

Date: 11/16/2025
Time: 5:30 – 6:15 AM
Location: Hood Park – Downtown Perrysburg

Pump You Up Run

Mission
Principles
Disclaimer

Thang: Ran downtown Perrysburg suicides between Second Street, RR tracks, and Indiana Avenue to Front Street statue. At each stop at the statue, did block exercises of 15, 30, & 45 reps of the PAX choice.

Pax: 5 Total
Carmen San Diego
Ukulele
Radio
Photon
Tarnished – Q

COT
Count-O-Rama
Name-O-Rama
6: Radio
Announcements
LDP – Rewind 4
Prayer

F3 mission : To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Q-Flat Rate
Shepherd
Sherpa
Ukulele
Carmen sandiego
Manchester
Stark
Photon
Spaulding
Nitrous
Meatloaf
Guardian

Mailman Cryathlon
Warm up 21 side straddle hops.
100 reps of each section. Run down the stairs and up the hill in between.
1. Merkins, sit ups
2. Bicep and tricep curls
3. Goblet squats and calf raises

COR
NOR
6 – Meatloaf
Announcements
LDP3
Prayer

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Q-Flat Rate
Shepherd
Sherpa
Ukulele
Carmen sandiego
Manchester
Stark
Photon
Spaulding
Nitrous
Meatloaf
Guardian

Mailman Cryathlon
Warm up 21 side straddle hops.
100 reps of each section. Run down the stairs and up the hill in between.
1. Merkins, sit ups
2. Bicep and tricep curls
3. Goblet squats and calf raises

COR
NOR
6 – Meatloaf
Announcements
LDP3
Prayer

18 men rucked, 4 ran, We traversed 2.92 miles. Spotted 3 rabbits and 1 dog.
ruckers: meatloaf, longhorn, archy, waldo, snowbird, wax-on, nomad, yoshi,djibouti, zimba, footloose, doubtfire, fng (Python), fng (mystery machine), tackleberry, vespa, jersey, wipers,

runners: fatamy, lonzo, norm, fullpull

Backblast: November 15, 2025

AO: Battlefield

PAX:
Waldo
Fat Amy
Jersey
Ukulele
Wax on
Footloose
Norm
Gulliver
Lonzo
Arch
Meatloaf
Djibouti
Wario
Quick Draw
Hannibal
Yoshi
Mystery Machine
Longhorn
Carmen Sandiego (Q)

Workout: Need a vacation?

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

Warmups: 7 count motivators, star grabbers, mountain man poopers, eagle wings

The Thang: Goal was to take a roadtrip to Walley World. We started in Maumee and headed to East St Louis, Dodge City, Phoenix and finally Walley World.

Started with a lap to get to East St Louis. Colt 45’s, 20 Grave Diggers the hard way, 10 WW3 SU’s and 10 CPR’s all in cadence. All made it out safely. We then started our way to Dodge City.

When we got to Dodge City, we had Cousin Eddie join us! We started with Bolt 45’s, 25 Bro-kins and Cousin Eddie lead the Cotton Eye Joe dance. So far, we all made it. Off to Phoenix!

Well, we had some car trouble to Phoenix. We split up into 2 teams. One team drove the sled around the cones 5 times while the other team did 1 min AMRAP exercises with 15 seconds rest. We then rotated. Finally, we made it out of the desert and headed on our way to Walley World.

We decided to park in the back parking lot. “First one in, First one out!” To the song Chariots of Fire, we sprinted the long way of the parking lot, walked the sides, and skipped the other long way back. Everybody was so excited! Did this for 5 laps.

At the end, we all wanted to do a rollercoaster. We picked Song 2 with Freddy Mercury’s. During the song, we would say woohoo like on a rollercoaster.

Count-o-rama: 19
Name-o-rama:
The sixth: Quick Draw

COT
Life is like a roadtrip. Things happen unexpectedly. How can you pivot and make the best of it.

Ball of Man

Balance due; 1k

Welcome

Mission

Principles

Pax
Manchester
Yoshi
Huckleberry
Viper
Brickyard
Vespa
Flo (Q)

Warmup
SSH 21
World’s greatest stretch

Three sets 10 exercises rotate cadence
Total reps 1000

Mosey cooldown

COT

Backblast: Friday Ruck
Pax: Southie, Colson, Pennywise, Besse, Brogan (Q)
Warmup: 15 Don quioxtes
Workout: 2.25 mile ruck with kettlebell and dumbbell curls mixed in
50 goblet squats with rucks on
50 merkins with rucks on

COT

11-13-2025

Pax
Q-Crawdad
Footlose
Landslide
Zimba
Wario
Quick Draw
Chubbs
Meatloaf

Warmup…
In cadence
25 is SSH – maybe more footloose interfered with the count
10 Imperial walkers
10 Windmill

Round 1 10 min
10 man makers
15 Goblet Squats
20 Block press
25 flutter kicks (2:1) with block
Run a lap
Repeato

Round 2 10 min
Partner work. One partner does work, other rifle carry to trees and back
Work
10 Curls
10 OH press
10 KB swings
Quickdraw introduced us to a new version of the rifle carry -ask him about it and try sometime

Round 3 rotate stations every 60 seconds, 6 min total
Station 1: Squat Thrusters
Station 2: Block Row
Station 3: Bear crawl and merkins

MARY: 25 AM hammers

LDP3: Kids and failure: Lets your kids fail to learn and grow. INputs from Crawdad and footloose
Six -chubs