Month: January 2026

The Gauntlet Murph

Welcome
Mission
Principles

Pax
Spaulding
Huckleberry
Mercy
Footloose
Thor
Mile High
Beretta
Van Gogh
Irish Hoss
Flo (Q

COT
SIX Irish Hoss

Big Spoon Q2
Welcome to F3

Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

Creedo:
Leave no man behind, but leave no man where you find him

Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

AO: THE WALL
DATE: 12/8/2026

PAX Present:
Waldo
Coconut
Mile High
Guardian
Bourbon
Huckleberry
Doubtfire
Isosceles
Spaulding
Jersey
Tumor
Longhorn
Raven
Tarnished
Finkle
Big Spoon

Warmup:

Suck it = 3 count till whenever
Warm up = ?? Count Motivator
SPMICE……. RECOVER!

EMOM Workout: (fast holes)
Minute 1: Max Squats (w/ block)
Minute 2: Max Burpees (Block-ees)
Minute 3: Max Reverse Lunges (w/ block)
Minute 4: Max Sit-Ups (w/ block)
Minute 5: Jog Island

Bring Sally Up!!!! (Push-Ups) FULL SONG

EMOM Workout:
Minute 1: Max Dips
Minute 2: Max Zottman Curls
Minute 3: Max Skull Crusher w/ Block
Minute 4: Max Mike Tyson
Minute 5: Max Side Straddle Hops

Partner up!!!

Partners!!!! Wheelbarrow up Ramp as far as possible, when barrow dies partner takes over! What team can make it the furthest?

EMOM Workout Partners!!!!
Minute 1: Back Extension using benches
Minute 2: Other Partner
Minute 3: Leg Raise Circles CCW
Minute 4: Leg Raise Circles CW
Minute 5: Squat with Block Pass

End workout at 6:08 at the latest!

Count-o-ramma

Name-o-ramma

The 6

LDP3

Announcements

Prayer Intentions

1/8/26

PAX
Footloose – Q
Rudy
Wario
Landslide
Quickdraw
Chubbs

The Sheldon Cooper, but in reverse. And also with blocks. Wario aka Super Wario finished in 31 minutes.

Manmakers
Goblet Squats
Alternating hand merkins
WWI Sit Ups

Photon

Echo-Q
Thor
Huckleberry
Guardian
Callahan
Beretta
High Level
Rumor
Big Spoon
Lonzo
Bourbon
Opening, warmups were SSH’s, windmills, and stretching on your own.
Beatdown was 12 reps of 12 different exercises and run a couple small laps and repeat.
12 man makers
12 block squats
12 decline merkins
12 triceps dips
12 block rows
12 WW3’s
12 step ups
12 thrusters
12 American hammers w/ block
12 lift, curl, press
12 block swings
12 curls
Closing and Big Spoon was 6

1.6.25 – Commons– Expansion at The Commons

Pax List:
Q- Gold Star
Ponzi
Everest
Red October
Anchor
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 found him.

Warmup
>Potato Pickers – in cadence
>Chainbreakers – in cadence
>SSH – in cadence

Beatdown = Brick Exercises
>5 Sets of exercises
>Lap around chess board after each set

Set #1
50 x Overhead Press w bricks
15 x BBSU (bricks to chest)
25 x Berkins (brick merkin)
25 x We’re Not Worthy (aka front raise)

Set #2
50 x brick curls (2×1)
15 x Lateral Arm Raises
25 x Seal Claps
25 x Skullcrushers

Set #3
50 x American Hammers w bricks
15 x Goblet Squats
25 x The Swimmer (2×1)
25 x Overhead claps

Set #4
50 x C(url)P(ress)R(aise)s w brick
15 x Chinooks (overhead arm circles)
25 x Smurf Jacks w bricks
25 x Calf raises on bricks (or step ups on bench)

Set #5
50 x Brick rows
15 x Brick Punches (2×1)
25 x Feddie Mercury’s
25 x Squat Thrusters

To fill time and get some Mary work, we did continous Outlaws while the PAX counted up to 60.

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

Meatloaf – Q
Gulliver
Isosceles
Rudy
Lyman

Workout:
5 Burpees
5 Merkins (+5 each round)
10 Squats (+5 each round)
15 Groiners/Jump Tucks (+5 each round)

We did that 5 rounds, then,

5 Burpees
5 JLo’s 2:1 (+5 each round)
10 Crab Cakes (+5 each round)
15 SSH (+5 each round)

Hey, thanks for reaching out! I have let 'Mile High' (Samuel Cordova) know that you are interested now and he will hopefully reach out to you soon!

PT Ruck
Date: January 6, 2026
Location: Necropolis
PAX:
Geppetto – Q
High Level – FNG
Huckleberry
Guardian
Gulliver
Hannibal

F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust

The “Thang”:
Rucked to Orleans Park and performed five minute rounds of:

Overhead Ruck Presses → Farmer’s Carry(R) → Overhead Ruck Presses → Farmer’s Carry(L)

Ruck Swings → Overhead Carry → Ruck Swings → Overhead Carry

Ruck Curls → Ruck Hugs → Ruck Curls → Ruck Hugs

Upright Ruck Rows → Straight Arm Walk → Upright Ruck Rows → Straight Arm Walk

Rucked back to Necrolpolis and had time for additional overhead presses, curls, squats, etc.

We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer. Fossil was the six. Named FNG “High Level”. LDP3 was TEAM. Check GroupMe for announcements.

Iso ended us in prayers for Bluto, Jody, Bourbon, Flipper and others.

Moleskin/Spreadsheet from the Gloom:
Impromptu playlist of cover songs by Stephen Wilson Jr and a request from the FNG for All I Have Is Christ.
Little slick out there today. But temp was good and no wind. Beat the incoming rain.

Pax
Coconut
Big Spoon
Rumor
Beretta
Fossil
Echo
Mike high
Isosceles- Q

Ran the street grid of Uptown Maumee