Month: November 2025

Echo-Q
Mile High
Soda Pop
Coconut
Photon
Opening and a little stretching.
Ran through the side cut loop.
Closing, Mile High was 6.

11.10.2025 SpongeBob the Musical

🎬 Scene 1 – Bikini Bottom Day (Warm-Up)

The sun rises over Bikini Bottom. SpongeBob starts his day full of energy, optimism, and purpose.

Warm-Up (6–8 min)
• SSH x 25 IC
• Tappy Taps x 10 IC
• Imperial Walkers x 15 IC
• Arm Circles x 10 IC
• the chain breakers x10 IC
• Plank Jacks x 10 IC

Scene 2 – Mount Humongous Erupts (Chaos Workout)

Disaster strikes! The once-calm Bikini Bottom trembles as Mount Humongous explodes — it’s time to move fast and protect your city.

Volcano Circuit – 3 rounds
• 10 Burpees (lava bursts)
• 20 mountain climbers (ground shaking)
• 20 merkins
• 30 BBS
• mosey to mount humongous

The Hero’s Journey (Partner Challenge)

SpongeBob refuses to run — he sets out on a mission to save Bikini Bottom. Every hero needs a companion!

Partner curls x 100
Plank block slide x 50
Back to back squats x50
Sirloin swings x 50
Mosey back to Mount humongous

Scene 4 – Doubt and Hope (Core + Strength)

The city is in danger. SpongeBob questions if he’s strong enough… but his friends believe in him — and so must we.

Nemo x 10
Squat Thrusters x 15
Hello Dolly x 20
Starfish crunch x 25
Marching bridge x30

Circle merkin for 100 seconds

Pax
Doubtfire
Vespa
Purdy
Brickyard
Footloose
Waldo -Q

11.10.25 Beatdown – The Gauntlet – Push for the Playoffs

Pax List:
Gold Star (Q)
Weeble Weibull
Spaulding
Longhorn
Bevo
Mile High
Big Spoon (6)
Rumor

What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you found him.

5 min warmup : 5 min explanation : 30 min beatdown (5 at each station) : 5 min COT

Warmup (SPMICE)
>Chain breakers (10 reps)
>Chinooks (10 reps)
>Windmills (10 reps)

Beatdown = Exercises associated football passing/running
>some original exercise choices were swapped out by Q to limit the time spend on the cold/wet ground

Corner Route (5 min timer)
>4-Cone Drill w block = block lunges, gorilla hops, bunny murders, gorilla hops
>20 Merkins
>20 LBCs, start over

Sweep
>Run around softball field and back
>20 Goblet Squats
>American Hammers until group is done

Curl
>100 Block Curls
>Al Gore until group is done

Hook & Ladder (5 min timer)
>Ladder Jacks (5 of each)
SSH/ Seal Jack/ Smurf Jack/ Plank Jack/ Bow Jack
>20 Incline Merkins
>20 Monkey Humpers, start over

Dive (5 min timer)
>20 Ground Pounders
>20 (10/side) Little Mermaids (side crunch on ground, feet together)
>20 Imperial Walkers (2is1), start over

Post
>Run to ‘post’ and back
>20 Grave Diggers w block (1is1)
>Wolverines until group is done

COR / NOR / #6 / LDP3 / Announcement / Prayers / COT / Picture

Big Spoon gave his 6 talk about being here for others. Q reiterated how much he has helped push others in his 4 months of F3. His VQ is coming up this Thuesday.

Pax
Coconut
Photon
Meatloaf
Isosceles-Q

Track Practice.

30 reps of each of the following:
Burpees
Plank Jack Shoulder Taps
Lt. Dans
High knees (4:1)
Run 400m after each exercise

40 reps of each:
Big Boys
Merkins
Speed Skaters (2:1)
Run 300m after each exercise

50 reps of each:
Hello Dollies
Bonnie Blair’s
Run 200 m after each exercise

100m Walking lunges with a kick
100 m Run

Dora, Southie, Pennywise
Murph

11/10/25 – 0530-0615 – Cold AF

It actually wasn’t too bad at The Nest. A bit breezy but we warmed up rather quickly. 29° was the reading but the atmosphere was warming thanks to the Oregon PAX!

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:
Raven
Fallout Boy
Deliverance
Armstrong
Guardian – Q

Warmarama: SSH x50 IC, Abe Vigoda’s x10 IC, shoulder burns x10 IC

11/08/2025 – Ruck Cannonball 4 Coffee:
Date: 11/08/2025

Time: 5:30 – 6:30 AM

Location: The Battlefield – Fallen Timbers Cinema, Maumee, OH
PAX: 12 PAX:

Zimba – Q

Snowbird
Wipers
Vesper
Archy

Scooter

Djibouti

Waldo

Jersey

Crawdad

Mercy

Geppetto


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

Ruck:
• Along the cannonball south loop to Jerome Rd and back to battlefield.

Count-O-Rama and Name-O-Rama.
Learn about the 6. Waldo.
Announcements.
COT / Prayers and Intentions.

11/9/25 – 0615-0700 – 3rd Core Principle

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:
Geppetto
Mamba
Madden
Sherpa
Shepherd
Doubtfire
Crawdad
Manchester
Bourbon
Tarnished
Guardian – Q

Tour of the AO. We did cadence work at 4 different stations around the Pump Station. These are difficult mornings but doing them next to your brothers makes it all worth it!

COR
NOR
6 – Manchester
Announcements
LDP3
Prayer

11/8/25
AO: The Fortress
Workout: Mario Kart Part 2
PAX:
Thor(Q)
Photon
Binford
Spit Valve
Longhorn
Tarnished
Stark
Callahan
Gold Star
Spaulding

Mission, Principles and Disclaimer given

Warmup:
Windmills
Chainbreakers
SSH

The Thang:
Made a big change on the normal Mario Kart circuit. It was a lot crazier…

Different Rules:
– Only one pax can push the sled at a time
— Everyone else is running along with it

-Whenever you pass a station, 1 pax has to stop, do 10 merkins, and then collect a card.
— You can use the card whenever you want
— The sledder does not need to stop, just 1 person who is doing the merkisn
— To use the card, go to one of the other teams and tag them. 1 pax needs to go to the middle and do what it says on the card.
— Drop the used card in the bucket
— If no one is with the sledder, then the person pushing has to stop and complete it.

– Bombs: At any time, one pax at a time can run a suicide to collect a bomb to use: Bomb: everyone on the other sled does 5 or 10 Burpees(extra)

— IF you are not in first place, you can have 1 pax work on burpees. Need to do 50 burpees as a team to collect a blue shell. Can only use the shell if you are not in first
Blue Shell: The other team all does 10 Man Makers

Items:
Gold Mushroom: add an extra pax on the sled from corner to corner(need to change this)
Red Shell: 10 BBS
3 Red Shells: 30 BBS
Green Shell: 15 Curls
3 Green Shells: 45 Curls
Lightening: 5 Inch Crawls(going to change to a sandbag carry)
Fake Boxes: 10 Merkins
Bananas: 30 Monkey Humpers
Triple Banana: 60 Monkey Humpers
Feather: 30 Flutter Kicks
Flower Power: 15 Plank Jacks, 15 Overhead Claps
Pirahna Plant: 10 Squat Thrusts

Team 1 won after 3 laps but in the 5th, Team 2 caught up and took the second win.

NOR & COT

11/8/25
Leadership Ruck
Pax:
Thor(q)
Photon
Longhorn
Binford
Tarnished
Spit valve

5 Hard Truths about life:
1. Life is hard
2. You are not that important
3. Life is not about you
4. You are not in control
5. You will die