Month: December 2025

Backblast:
Run Across Rohan
Pax: Dora, Brogan (Q)
Warmup: 15 Don Quixotes
2.5 mile run
15 Sit ups
60 Squats
40 Merkins
Ended with COT

Backblast: December 9th, 2025

AO: Necropolis

PAX:
Photon
Carmen Sandiego (Q)

Workout: Black Ops Pre-workout Ruck

THE THANG:

Rucked to Sidecut and back.

Count a rama: 2
Name a rama

The PAX was 7

Manchester- Q
Psycho – FNG (Jake Jankowski)
Vespa
Doubtfire
Brickyard
Rudy
Purdy

12.8.25 Beatdown – The Gauntlet – Frosty 500

Pax List:
Irish Hoss
Bevo- 2.0
Photon
Guardian
Chew Toy
Piggly Wiggly
Raven
Mercy
Lonzo
Bongo
Mile High
Longhorn-Q

Welcome 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.

Mosey to Big Hill with sleds in hand!

We ran sled hill races in between designated cones and used the end of walk path as the finish line. Races were run in groups of 2-5 people, no teams.

There was a buy in to get into each sled race listed below. The loser(s) of the race were to perform 10 absolutions and the winner to perform 10 SSH.

RACE BUY IN-Had to perform the following prior to each race.
10 Burpees
10 Air Squats
20 MTN Climbers
10 Shoulder Taps
10 BBS
10 Push Ups

Each Pax member ran about 5 sled races- Irish Hoss had the most wins with 5!

Mosey back to the flag around 6:05AM

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

Piggly Wiggly gave his 6 talk about getting back into a healthy routine. Irish Hoss LDP3 talked more about getting out the hurry of life. It was about 15 degrees but the sledding may have taken some of the bite out of the air. Great to see folks from Maumee, Oregon, and Perrysburg out for a morning of sledding and great mumble chatter!

Fallout Beatdown

Pax:
Armstrong
Deliverance
Fallout Boy (Q)

Route 66 around building with increasing Burpees at each door to warm up.
Doracides, partner work to add up to 100 Muricans, 200 squats, 300 crunches. Far point exercise 6 Nolan Ryans (3 each side).
Cool down in final minutes, Cutdown: 10 Muricans, 10 Squats, 10 Crunches, then 9 of each, then 8, etc.

12/7/2025
Pump station run/ruck

Q-crawdad
Ukulele
Photon

Thing: ruck to 6th street, woodland park, second street back to pump station. 2.3 miles, 40 min

Six photon
LDP3:Sabbath/rest

AO: The Pump Station – Hood Park – Perrysburg, OH

PAX:
Spaulding – Q
Ukulele – Q
Photon
Bourbon
Shepherd
Guardian
Crawdad
Waldo

Workout: Pump and Snowball

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: 20
Chain Breakers: 10
Piano Keys: 10

The Thang:
It was a rotation of 10 reps of exercises. Each 10 reps you make a snowball.
Divided in 2 teams, half the team does reps while the other half goes down and back up the hill.
1st round was Merkins and Squats
2nd round was Overhead Presses and Block Squats
3rd round was Bonnie Blairs and Burpees
4th round was Curls and WW3
Repeat that until the time is finished for a snowball fight at the end. If you get hit by a snowball you do 5 SSH

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

The Six – Shepherd

LDP3 – SMSK 16.3

Ball of Man

Teamwork at the Battlefield – 12/6/25

16 PAX 2 FNGs named during the Beatdown, 1 FNG named during the Ruck. As usual the Battle field is the place to be!

Warmup: Started with a 7 count motivator, then moved over to Granite City for the work.

Battlefield Teamwork – Work with your teammate to complete the number of exercises, then take a lap around the theater between each set.

50 Manmakers
100 WW3 Sit-ups
150 American Hammers
200 Goblet Squats
250 LBCs
300 Futter Kicks

1 group almost completed the final set.

PAX
Djibouti
Altitude
Shepherds Pie
Isosceles
Arcy
Quick Draw
Zimba
Fat Amy
Stalker
Wipers
Mercy
Lug Nut
Crawdad
Backwater – FNG
Double Dragon – FNG
Norm – Q

12/06/2025

Battlefield Ruck/Run

Q-Crawdad
Stalker
FNG – Altitude
Zimba
Djabouti
Fat Amy
Norm
Waldo
Snowbird
Arcy
Isosceles
Lug nut

The Thing
Ruck Run: Ruck out to battlefield Park and back couple of loops to keep the group together 2.8 miles

Six: Norm

LPD3: Relentless Elimination of Hurry: Sabbath/Rest: find time for a 24 hour period of rest and recharge each week. Benefits mental, emotional, spiritual. Take time aways from work and errands

Stalker lead shoutout

Merkin madness

Pax:
Stark
Tarnished
Flipper
Goldstar
Landslide
Huckleberry
Meatloaf
Spaulding – Q

Warm ups
Chain breakers
Cross body chest stretch
Arm circles

21s

Merkin suicides

5 At first cone 10 at second- 15 – 20 – 25

Regular suicide-running

21s

Cocaine bears – bearcrawl all the way down stopping to get nose to the ground at each cone – jog back

Burpee suicide
One burpee at first cone, 2 at second – 3 – 4 -5

Cocaine Bears- again

21s

Merkin suicide
5-10-15-20-25

Suicide

21s

Stand in the circle doing high knees- when it’s your turn you do a burpee- 4 rounds

Suicide imperial walkers 5-10-15-20-25

21s

COT