Month: January 2026

"Arm'd & Dangerous" at the Arm-ory on 1/29/26

PAX (9):
Arcy
Doubfire
Rumor
Big Spoon
Manchester
Purdy
Bourbon
Sven
Coconut (Q)

Thermometer right at 0 at 0530, but thankfully minimal wind as the PAX circled up for a burner.
Intro: Mission and 5 Core Principles, Credo.
Warm-o-rama: Moroccan Night Club IC, Overhead Clap IC, Willy Mayes Hayes IC.

Thang 1: put the LIME in the Coconut across the parking lot (4 LIMES, 3 Coconuts)
Thang 2: move to the playground for ascending ladder of my favorite trifecta:
1: 1 pull up, 2 curl-presses, 3 cactus squats
2: 2 pull ups, 4 curl-presses, 6 cactus squats
3: 3 pull ups, 6 curl-presses, 9 cactus squats
Keep ascending adding 1 more pull up, 2 more curl-presses, and 3 more cactus squats each round. ad nauseum. Big Spoon led the way, finishing 11 pull-ups, with Coco and Burbon on his tail completing the round of 10-20-30.

COT:
COR/NOR Rumor 6. LDP3 on "Peace".
Go out and be the thermostat in your places of work, in your families, and in any fellowship you find yourself. Radiate calm and others will calm as well.

Honored to lead this morning and to have 8 other dudes show up in the cold.

"Lap it up" on 1/28/26
PAX (7):
Rumor
Tarnished
Guardian
Isosceles
Thor
Photon
Coconut (Q)

around 10°F at 0530, and thankfully only a modest breeze as the PAX circled up around the shovel flag.

Intro: Mission and core principles, disclaimer
Warm-O-Rama:
Wake Up the shoulders with some Morroccan Night Club and Overhead claps IC. Torso and legs with some Willy Mayes Hayes and Windmills IC.

THANG:
LIME with the Coconut for 4 segments
The real THANG:
Given the tundra-like state and drifted snow out in the big field, and covering the running trail, which was the intended layout for this BD, an audible was called and the parking lot was used instead. This'll be great in the summertime, though.
Format is simple–Run some, work some. repeato.
1) run a lap of the parking lot (about 0.2 mi)
2) perform Jump squats until the 6 arrives
3) perform Monkey Humpers IC as a group (the number that the fasthole did of jump squats while waiting)

run a lap, perform LBC's while waiting for 6, perform bay-city scissors IC
run a lap, perform Curls while waiting for 6, perform Alpos IC

Note: the running trail around the big field is 0.6 miles, and the intent was to have station in 3 places around the loop for Legs/Core/Arms-Block. The run would have been to the next station, with a complete cycle making one lap.

round 2: run the lap, Monkey Humper for 6, Mucho Leggo IC
run the lap, Bay City for the 6, Superman IC
run the lap, alpo for the 6, Dips IC

Round 3: run the lap, mucho leggo for 6, bonnie blair IC

This is where we ran out of time, but we'd continue in this format for up to 2 more rounds time permitting.

Will keep working on the format. The rep pairings need to coordinate a little better so that the pattern of the group performing the count IC that the fasthole did of the 'waiting' move can be extended through the whole BD. Ideally the 6 calls the cadence at each station. Should be incentive for the 6 to push hard, and the fastholes are going to get continuous work in. Will tweak and do again.

COT: COR/NOR, Photon 6.
LDP3 on "Peace".
Honored to lead, and pleased at the turnout in the frigid temps.

Frozen Mud Ruck

Pax:
Deliverance (Q)
Fallout Boy
Raven

A snowy, chilly morning. The park was in excellent conditions with a plowed parking lot and trails (thank you Pearson Park!).

1.27.26 Beatdown – The Commons – Frozen Tundra

Pax List:
Q – Gold Star
Jersey
Everest
Wario

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 find him.

Warmup – SPMICE
>Chain breakers – in cadence (10 count)
>Windmills – in cadence (10 count)
>Motivators – 7 Count

Beatdown = Billy Madison (12 reps for each grade)

Stack each grade on top of previous years, run small loop after each grade.

1st Grade = Squats >144 total reps
2nd Grade = Mountain Climbers (2is1)
>132 total reps
3rd Grade = Freddie Mercurys (2is1)
>120 total reps
4th Grade = Monkey Humpers
>108 total reps
5th Grade = High Knees (2is1)
>96 total reps
6th Grade = Mike Tysons
>84 total reps
7th Grade = BBSU
>72 total reps
8th Grade = Merkins
>60 total reps
Freshman = Smurf Jacks
>48 total reps
Sophomore = Calf Raises
>36 total reps
Junior = Perfect Merkins
>24 total reps
Senior = Burpees
>12 total reps

All 4 PAX graduated, with Wario leading the way as valedictorian!

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

1/27 – Reverse Murph

Q – Viper

PAX:
Mercy
Rudy
Footloose
Doubtfire
Shepherd

The Thang:
Run to MC^2

100 pull-ups
200 pushups
300 squats

Run back to Coronado

6 – Mercy

Prayers – job hunters, Mrs. Doubtfire, peace

Q: Callahan

Pax
Carmen Sandiego
Shepherd
Spalding
Tarnished
Waldo
Ukulele
Sherpa
Jersey
Crawdad
Piggly Wiggly
Colt 45
Callahan

It was Tuesday at Coronado, so we decided to Murph!

Shepherd
Viper
Norm
Mercy
Doubtfire (Q)

Suicidal Elevens

Pax:
Purdy
Fat Amy
Doubtfire
Rudy (Q)

The Thing:
We warmed up with the 10-count motivator, and then crossed the street. From there we did 2 rounds of the 11s workout. The first pair of exercises were burpees, and squats, and the second set was mountain climbers, and 'merkins. While doing the 11s, we did suicide runs to get to the far location.

The COT:
Doubtfire was featured, and updated us on his wife.

Post Workout:
We saved Sprinkles McFlurry's awning from impending doom.

"Howdy Partner" on 1/26/26
PAX

Photon
Coconut(Q)

Stats–After Snowmageddon on 1/25, conditions calmed down and plows ran overnight, clearing a very helpful loop of the parking lot at the Gauntlet. YHC arrived :30 early to shovel and briefly considered clearing a larger loop by hand…but ugh…no.
Temps at about 12° F, and very little wind–so easily the warmest day of the week.

Intro: Mission, Core Principles, Credo

Warm-O-Rama:
Moroccan Night Club, Overhead Clap, big arm circles fwd/rev IC
Willy Mays Hays IC.

THANG:
Phase 1. put the LIME with the Coconut
Wait till Friday for the full explanation, no spoilers.

Phase 2. Partner 7's–for my 7's we did 7/0, 6/1, 5/2, 4/3, 3/4, 2/5, 1/6, 0/7.
– Partner merkins at one end of the parking lot, run to the other end for partner block swings.
– partner x-over merkins on shared block at one end, partner deep squats at the other end.

COT:
COR/NOR, LDP3–made a guess that this week's fruit of the spirit would be "Peace". We talked about the rocking chair test and the 'in 20 years' reminder–Similar points of wisdom, to consider whether this moment that might be frustrating you will loom large in the distant future, and if not–don't get so worked up about it.

Prayers for safety and health in an outside the F3 community with this week's extreme weather.

Blessed and please to be able to lead today.

Backblast: January 25th, 2026
AO: Pump Station

PAX:
Colt 45
Ukulele
Piggly Wiggly
Carmen Sandiego (Q)

Workout name: Ruck the hill

THE THANG:

We rucked 2 miles in the cold around downtown Perrysburg. Had a great discussion along the way.

6th: Ukulele