Month: December 2025

12/6/25
Leadership Ruck
Pax:
Thor(Q)
Tarnished
Flipper
Peach

Discussed ways to use our sabbath well:

Gratitude
Connection
Worship
Charity

Backblast: December 3rd, 2025

AO: The Armory – Waterville Library – Waterville, OH

PAX:
Photon – Q (Floyd)
Bourbon (Bubba)
Doubtfire (Delbert)
Echo (Earl)
Geppetto (Jethro)
Guardian (Gator)
Rudy (Rusty)
Vespa (Virgil)

Workout: Just A Bunch Of White Trash

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

Warm-up: In Cadence

SSH (2 is 1): 27 (as we waited for Rudy to join the circle)
Chainbreakers: 10
Piano Keys: 10

The “Thang”:

This was a Billy Madison additive ladder-style workout where PAX were to complete all 12 grades of “school” to graduate. Each round consisted of 12 reps of an exercise. PAX would perform the exercise and MOT the required distance before moving to the next grade. They would then perform all previous grades exercises before adding the new exercise for the current grade. MOT for this was a rifle carry between the two lampposts in the parking lot. Exercises were as follows:

Grade Exercise
1 Squats
2 LBCs
3 Merkins
4 Man-Makers
5 Cactus Squats
6 BBSUs
7 Hand Release Merkins
8 Thrusters
9 Lt. Dans
10 Absolutions
11 Decline Merkins
12 Burpees

But you know us trashy white folk ain’t never make it through 12th grade cause we way to stoopid. We y’all dropped out of that there forth grade and picked up the habits of our daddy’s, who also happened to be our cousins. And so we did them hillbilly races. This is what us did.

Raced.
Drank.
Fucked.
Washed it all down with a couple smokes.
Sat on our porch doin nothin and waited for everyone who was workin.
Then we repeato-ed until them timers were up. We did dumber and dumber shit each time.

Hillbilly walker race to and from far lamppost.
Colt 45: 1 cycle
Pickle Pounders (2 is 1): 10
Burpees : 10
People’s Chair for the 6

Partnered up and wheel-barrowed to and from far lamppost.
Colt 45: 1 cycle
Pickle Pounders (2 is 1): 20
Burpees : 20
People’s Chair for the 6

Joe Derked (crawl bear with merkin every step) two parking spaces and back.
Colt 45: 1 cycle
Pickle Pounders (2 is 1): 30
Burpees : 30
People’s Chair for the 6

Ain’t no hoedown complete without some dancin’, so cousin Cletus grabbed his fiddle and we Cotton Eye Joe’d until them neighbors called the po-lice on us. They almost got poor Bobbi-Jean and Debby-Sue. Those bastards…

Ended with:
Count-O-Rama: 8
Name-O-Rama

The Six – Echo

LDP3

Ball of Man

Spreadsheets from the Gloom: 10F and salty as a squirrel souffle. Where was uncle Lonzo? Him an Junior woulda loved this. Lots of curls for cousins Wanda and Dottie. And that music beat harder than them firecrackers last week! Baby Billy damn near lost his pooter pants.

“Apple Pie” – White Trash
“Judge-Me-Do” – White Trash
“Take My Soul” – White Trash
“Po’ White Trash” – White Trash
“Backstage Pass” – White Trash
“Lil’ Nancy” – White Trash
“Party Line” – White Trash
“Good God” – White Trash
“Cotton Eye Joe” – Rednex

Was an honor to lead this one. Loads of fun with great company. Hopefully I didn’t offend anyone.

Backblast: December 1st, 2025

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Photon – Q
Big Spoon
Coconut
Doubtfire
Meatloaf
Rumor

Workout: Rock The Tappies

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

Warm-up: In Cadence

SSH (2 is 1): 14
Pretzels: 14
Windmills: 14

The “Thang”:

This was more of an an impromptu beatdown. Carmen Sandiego originally had the Q, but illness forced him out last minute. This was an ode to the namesake of the beatdown that he had originally planned: Tap The Rockies. I figured I’d invert the name and craft a beatdown around it. Limitations can do wonders for creativity, you know…

So Rock The Tappies was born. A beatdown based entirely on exercises that involve tapping something during the motion: either a body part, a block, or the ground. This was a 7-rung additive ladder with a descending buy-in each round. The buy-in was a number of lateral suicides over a 5 yard distance, where you touch the ground at both end lines. One tap was equal to one rep. Perform the buy-in MOT reps, perform the rung 1 exercise reps…round 1 complete. Reduce the buy-in, perform all previous rounds exercises/reps followed by the current round’s new exercise/reps. Repeato until complete or time. Exercises and rep counts were as follows:

Round Buy-In MOT Reps Exercise Reps
1 70 Angle Grinder 10
2 60 Penguin Tap (4 is 1) 20
3 50 Squat On Block 30
4 40 Plank-Jack Shoulder Tap (2 is 1) 40
5 30 Block Toe Tap (4 is 1) 50
6 20 Crab Jack (2 is 1) 60
7 10 American Hammer 70

Angle grinders, penguin taps, and crab jacks tapped hand to foot, squat on blocks tapped hands to block, plank-jack shoulder taps tapped hand to shoulder, block toe taps tapped foot to block, American hammers and lateral suicides tapped hands to ground.

Ended with:
Count-O-Rama: 6
Name-O-Rama

The Six – Rumor

LDP3

Ball of Man

Spreadsheets from the Gloom: 10F and icy. The first beatdown I’ve seen at The Foundry that didn’t use the grass or the track at all. And not gonna lie, I was pretty pleased with this creation, especially on such short notice. Theme slapped (or tapped, I suppose), we stayed warm, and this beatdown was tough. The lateral suicide buy-in was absolutely brutal…my legs were still feeling it 3 days later. I really like this MOT for future beatdowns as it’s very versatile without requiring a whole lot of space. But if I’m giving credit where credit is due…this MOT was Stark’s Crazy 8’s inspired.

Overall I wouldn’t change much. The 7th round was put in place just in case Coconut was feeling particularly beastly, but there’s definitely not enough time for it in a typical 45 minute beatdown. Coco got half way through the crab jacks in round 6 before time was called and I was close behind. Big Spoon probably would have been right there too had he not lost 10 minutes to the gas station toilet. Exercise choices, locations, and reps were spot on for the theme, but could easily be swapped for others if it was run again with no theme.

Playlist was a bit of a smorgasbord of genres tied together with the theme. Give them a listen and you’ll figure it out.

“Crazy Train” – Ozzy Osbourne
“Drifting” – Andy McKee
“Dirty Deeds Done Dirt Cheap” – ACDC
“Don’t Forget Me” – Red Hot Chili Peppers Live
“Get The Funk Out” – Extreme
“Beat It” – Michael Jackson
“Reapers” – Muse
“Aerodynamic” – Daft Punk

I hate that it was Carmen being under the weather that lead to this creation, but I was honored to lead in his absence. Hopefully my ode to his “Tap The Rockies” beatdown did his justice.

Modified Murph
0.5 mile run
50 pull ups
100 merkins
150 squats
50 BBC
0.5 mile run
COT
PAX: Besse and Colson

Spaulding Special beatdown

Pax:
Bourbon
Tarnished
Meatloaf
Photon
Spaulding – Q

Warm up with side straddle hops & chain breakers

Round 1
20 merkins hands on the block
20 arm curls
20 monkey humpers
20 X factors
Repeat
– 8 minutes

Round 2
20 merkins
20 chin ups
20 squats
20 American hammers (2 is 1)
Repeat – 8 minutes

Round 3
20 – dips on block
20 – cprs
20 – high knees 2 is 1
20 – big boy sit ups- feet in the block
Repeat – 8 minutes

Round 4
Man makers or burpees
4 minutes

Partner Party
(Brought back from 1/25/2020)

Pax:
Coconut
Mile high
Ginger (down range cbus)
Gold star
Purdy
Piggly Wiggly
Big Spoon
Rumor
Spaulding -Q
The thang:

Partner workout- partner is the timer
50 burpees-combined
Partner runs down the path and back then switch
100- jump squats
Partner runs down the path and back then switch
200 merkins
Partner runs down the path and back then switch
200 big boy sit ups combined
Partner runs down the path and back then switch
100-Dips combined
Partner runs down the path and back then switch
50- Lt. dans combined
Partner runs down the path and back then switch
Finished with a set of 21s (3)

Always appreciate the opportunity to lead. Thanks to the ones who came out and worked hard.

Hump Day beatdown

Pax:
Manchester
Rudy
Lyman
Spaulding-Q

The thang:
Warm up
Wind Mills
Chain breakers
Motivators 10

The thang:

Over to the track
11s
Squats 10 to start
Run to top of hump and do 5 merkins every time
Run to other end
Pickle pounders – 1 to start

7s
Burpees 6 to start
Lt dans 1 to start

COT:
Manchester- Six
Prayers for health and recovery

12.2.2025 – The Commons –
WWE (Winter Workout Exercises)

Pax List:
Q – Gold Star
Ponzi
Anchor

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.

Warmup – SPMICE
>Chain breakers – in cadence (10 count)
>Potato Pickers – in cadence (10 count)
>SSH – in cadence (20 count)

Beatdown = Deck of Cards workout

A-5: Add a one to the front
6-9: Double the value
10-K: Face Value
*smaller group tonight, so each round, we did 3 cycles of each pax drawing a card

Round 1
Heart –Step ups
Diamond – Mountain Climbers (2:1)
Spade – Squats
Club – American Hammers (2:1)
Run around chess board

Round 2
Heart – Mike Tysons
Diamond – Bonnie Blairs (2:1)
Spade – Snowflake Plank (30 seconds)
Club – Nolan Ryans
Run around chess board

Round 3
Hearts – sNOw Angels
Diamonds – Dips
Spades – Speed Humpers (30 seconds)
Clubs – Decline Merkins
Run around chess board

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

12/2/25 The Murph

PAX:
Big Spoon
Gucci
Rumor
Crawdad
Doubtfire
Mercy
Fat Amy (Q)

We Murphed in 7” of snow! 1 mile felt like 3. We definitely got better.

Pax
Coconut
Fossil
Mile High
Isosceles (Q).

Ran the landslide loop from upper necropolis.