Month: February 2026

AO: The Commons

PAX:
Crawdad
Quickdraw
Everest
Wario-Q

F3: Fitness, Fellowship, Faith;

Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust

Our credo is: Leave no man behind yet leave no man where you found him.

Warm up: 7 count Motivator

Workout: constructing and deconstructing some BLIMPS

BLIMPS:
5 Burpees
10 Lunges 2:1
15 Imperial Walkers 2:1
20 Merkins
25 Plank Jacks
30 Squats

We decided to build the blimps in a ladder fashion, and after each round we ran a lap around the small loop at the commons. Beatdown had the following pattern.
B-lap
BL-lap
BLI-lap
BLIM-lap
BLIMP-lap
BLIMPS-lap
BLIMP-lap
BLIM-lap
BLI-lap
BL-lap
B-lap

COR
NOR
6 from Quickdraw
Announcements
LDP3 from Wario
Prayer

2/24 – Murph

Q – Viper

PAX:
Mercy
Doubtfire
Shepherd
OSHA
Manchester

The Thang:
1 mile run (left turns)

100 pull-ups
200 pushups
300 squats

1 mile run

CoT

6 – Shepherd (as given by Doubtfire).

BB for Run on 2/24/26
PAX list (ruck and run)
Ruckers:
1 FNG– Lullabye
Polaroid
Meatloaf
Gulliver
Van Wilder
Stalker
Flo (Q)

Runners:
Isosceles
Rumor
Soda Pop
Mile High
Big Spoon
Coconut (Q)

Clear and about 15degrees at 0530. Flo kicked things off with mission statement and core principles. Runners gathered for quick 'run down' of what we're doing.
THANG
Run up the hill to Perrysburg, and then along 2nd street all the way to east boundary and turn right. Pick up the 6 every time you encounter a stop sign, and throw in an up-temp surge while doing so. There are about 7 stop signs on the route (1 way) so pax out in front did 11 or 12 up-tempo bounce backs.

a little bit of active stretching at the end before the ruckers re-joined for COT.

Honored to lead today, and please to welcome FNG "Lullabye" to the group!

The Reaper Ruck (More Kettlebell!)

Pax
Polaroid
Van Wilder
Gulliver
Stalker
Meatloaf
Lullaby (FNG)
Flo (Q)

Welcome
Mission
Principles

Rucked 2 miles stopping to trade kettlebells. ranging from 15 to 35 pounds. When we stopped we performed 10 four count merkins with rucksacks on.

COT

Funday Monday
The Nest
2/23/26

PaX:
Armstrong
Deliverance
Fallout Boy
Raven – QiC

Intro
5 Principles

The Thang:
Warm up: SSH, Abe Vigoda & run a lap

8 exercises, 20 reps (modify if desired)
run after every 2 sets
-Merkins
-Glute Bridge
*run
-Burpees (10 reps)
-Freddy Mercurys
*run
-Supermans
-Windshield Wipers
*run
-Toe raise squats
-Monkey Humpers
*run

Rinse and repeat!

Great morning, winter returned to bless us with a smattering of snow. Windy & brisk, but a great morning!

As always it was an honor to lead!

Raven.

2/21/26 Battlefield
Tag Team Beatdown

Intro/Welcome
Count o Rama (12)

Warm-up:
SPMICE – SSH (25 for 2025 Tag Team Champions), Windmill (10), Forward Arm Circle (10), Reverse Arm Circles (10).

The Thang:
Counted off to make teams of two and moseyed over to the parking lot.

Used the parking lot islands as our markers. One team member stayed at the first island and began the accumulative workout that was listed as the Tag Team acronym while the other partner carried their teams block to the other island and did 10 reps of the corresponding exercise on that Tag Team acronym workout list. These were continued until the accumulative workout reps were achieved and then went on to the next letter.

Non-Block Workout (100 reps per workout):
LT. Dans
Air Squats
Gas Pumps (2 is 1)
Triangle Merkins
Everest Climbers (2 is 1)
American Hammers (2 is 1)
Monkey Humpers

Block Workout (10 reps per workout):
Thrusters
Arnold Press (block press w/ rotation)
Goblet Squats
T-Merkins
Elevated Merkins
Around the World
Man-maker

Notes: Lt. Dans took a while to go through the reps, during the Ruck Tackleberry and I had decided to up the rep count to 200 or 300 and once we started decided that was too much, so went back to the original plan of 100 reps. Most teams finished together around 7:15am and a few decided to go for a run around the main part of the mall instead of doing more reps.
Mercy pointed out to the Q that my version of Gas Pumps (ie flutter kicks) was not the correct exercise movement, and also pointed out that the Q’s T-Merkin (Merkin with one hand on the block then rotate) was not correct and it should be a hand release merkin with putting your arms into a ‘T’ while on the ground.
Next time may do different accumulative rep counts to make it last the full time.

Thanks to Tackleberry for reaching out and wanting to show off our hardware that we fought hard for during August!

It was an honor to lead!

COT:
Count o Rama
Name o Rama
6 – Doogie
LDP3 – Norm
Announcements
Prayer – Tackleberry

PAX List:
Yoshi (Q)
Tackleberry (Q)
Mercy
Jersey
Djibouti
Quick Draw
Wipers
Doogie
Lonzo
Crawdad
Shepherds Pie
Norm

2/21/26 Battlefield Ruck
Tag Team Ruck

Intro/Welcome
Count o Rama (15)

The Thang:
2.66mi Ruck across the bridge to the FT Battlefield statue then turn around. Stopped every 0.5mi to do 10 Air Squats or 10 Merkins OYO.

COT:
Count o Rama
Name o Rama
6 – OSHA
LDP3 – Crawdad
Announcements
Prayer – Tackleberry

PAX List:
Yoshi (Q)
Tackleberry (Q)
Waldo
Wipers
Mercy
Rudy
Echo
OSHA
Crawdad
Djibouti
Norm
Runt
Doubtfire
Doogie
Lonzo

Music Trivia Beatdown 2-23-26

Sven – Q
Waldo – 6
Purdy
Mercy
Footloose
Doubtfire
Vespa

F3, mission, 5 core principles, credo.
Warm up: SSH, Potato Pickers, Arm Circles

Counto, split into teams.

Music Trivia, multiple categories and styles, some name that tune, some "Classic" Rock and Pop/Punk trivia. Correct team picked an exercise and gave an exercise to their opponent. Lots of man makers for warmth, curl presses, curls, squats, and abs with a run to the cherry house at halftime.

Both teams won.
CountoRama, NamoRama, announcements, prayer requests. LDP3 on Faithfulness.

#ISI #HonoredToLead

Minute to Win it
PreThang:
25 Don Quixotes
25 Jacks

Thang:
One minute AMRAP exercises. Switch exercise at every one minute marker with 10 second break between exercises – repeat X3
– burpees
– BBC
– merkins
– Freddie Mercury’s
– Hand-release merkins
– Plank
– Lt. Dan
– Mountain Climbers
– Bonnie Blair’s
– Merkins

COT
PAX: Southie, Besse, Colson

Backblast: February 23, 2026

AO: Foundry

PAX:
Carmen Sandiego – Q
Meatloaf
Wario
Spaulding
Rudy

Workout: EMOM

FNG’s: none

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: Willy Mayes Hayes, goofballs, learning to fly/learning to land

The “Thang”:

Had to modify the workout due to the snow/ice. We did 5 exercises for a minute with a 5 merkin buy in for each exercise. The 5th exercise was always a 5 minute merkin and rest. We did this for about 7 rounds. Exercises would vary each time.

American hammers
Carolina dry docks
Outlaws
Jump squats

Bear squats
Walking lunges
Side straddle hops
Absolutions

Nolan Ryan’s
V taps
Mountain goats
Monkey Humpers

High plank
Burpees
Flutter kicks
Big boy sit-ups

Arm circles
Box cutters
Al Gore
Diamond pushups

Little baby crunches
Bonnie Blair’s
Plank Jacks
Mountain climbers

Surprise! 15 flying squirrels

Count-O-Rama: 5
Name-O-Rama

The Six – Meatloaf
LDP3
Ball of Man