Month: February 2026

Backblast: February 3rd, 2026

AO: The Necropolis Run – Rapids Rd – Perrysburg, OH

PAX:
Photon – Q
Bourbon
Coconut
Dutch
Flat Rate
Isosceles
Mile High
Ukulele

Workout: Post 3000-SSH Foot-Blister Run Attempt

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: N/A

The “Thang”:

Out and back down 2nd St. to The Fortress. Probably should have made it around The Woodlands loop as we got back a little early. Performed 60 SSH in cadence for good measure.

Ruckers were the following:
Arcy
Carmen Sandiego
Guardian
Long Horn
Tarnished
Van Wilder

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

The Six – Bourbon

LDP3

Ball of Man

Spreadsheets from the Gloom: Cold, per usual, but the route was pretty clean. This was a risky run for YHC due to the 3000 non-stop SSHs 3 days prior, but no issues on that front other than the calf soreness. Still blistered writing this backblast 3 days late.

02/06/2026 – Heat Wave Part 2:

Date: 02/06/2026
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg
Q: Bourbon

PAX Count: 5 Total

PAX Names:
Footloose
Meatloaf
Crawdad
Guardian
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

Warmup:
• Motivators 10 to 1

Beatdown:
• Two dice; one orange and one green.
• A PAX rolls the dice. The orange = exercise, the green = the number of reps (x2).
• After all PAX in the circle roll the die and perform the exercises, PAX run out and back.
• Repeato
• Exercises:
o 1 = Burpees
o 2 = Lt. Dan’s
o 3 = Imperial Squat Walkers
o 4 = Merkins
o 5 = Plank Jack Shoulder Taps
o 6 = Squats (Jump)

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Crawdad.
• Announcements
• LDP3
• COT / Prayers and Intentions

Backblast: February 6th, 2026
AO: The Rabbit Hole

PAX:
Gold wing
Fat Amy
Doubtfire
Rudy
Colt 45
Ukulele
Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

Credo is leave no man behind, but leave no man where you find him.

Workout name: Fit Happens

Warm up: Jump Around by House of Pain dance workout.

The Thang:

10 Deadlifts
10 Rows
10 Curls
10 Squats (with block)
10 Overhead Presses
10 Lunges
10 Burpees
20 Squats
30 Mountain Climbers
40 Lunges
50 Jumping Jacks
20 Squats
20 Mountain Climbers
20 Merkins
20 Flutter Kicks
20 American Hammers

Bear Crawl Block Drag to the light and back.

1 BBSU-4 Chest Presses, 2 BBSU-8 Chest Presses, 3 BBSU-12 Chest Presses…………10 BBSU-40 Chest Presses

Count-o-Rama: 7
Name-o-Rama
The Sixth: Ukulele

COT – practice patience.
Ball of man

Got the idea from F3 Midland.

BACKBLAST
Dora, Southie
20 Don Quijotes
4+mile run
COT

VQ. Quick Draw
Pax

Meatloaf
Crawdad
Isosceles
Carmen Sandiego
Arcy
Lonzo
Footloose
Chubbs
Jersey

Kept warm with some straight forward movement integrating a lot of heavy carry focusing on unilateral “suitcase” carrying for core and grip. Coupons included blocks, kettle bells (12 – 32kilo), and 25lb and 45lb plates. Nice of Jocko to get use started!

Warmup
SSH in cadence
Chain breakers in cadence

20 block squats
Heavy carry to 1st cone and back
4 S2A
Heavy carry to 2nd cone and back
40 block curls
Heavy carry to 3rd cone and back
10 man makers
Heavy carry to 4th cone, 30 LBC’s, and back
10 man makers
Heavy carry to 4th cone, 30 LBC’s, and back
40 block curls
Heavy carry to 3rd cone and back
4 S2A
Heavy carry to 2nd cone and back
20 block squats
Heavy carry 1st cone and back
5 Navy Seal Burpees
Repeat without coupon carry to cones

PAX

Doubtfire
Tackleberry
Purdy
Big Spoon
FNG – Nozzle
Rudy
Stark
Photon
Viper
Manchester
Waldo
Vespa
Rumor
Guardian
Fat Amy
OSHA (VQ)

Sets of 10 in 4 corners. Ran to the Safe intersection and did a burpee.

Panama was the halfway song for switching corners. Did a burpee every time Panama was sang (15 times)

Corner 1
10 Merkins
10 SSH
10 Diamond Merkins

Corner 2
10 Air Squats
10 Windmills (2 is 1)
5 Lt Dans

Corner 3
10 Overhead press
10 Big Boys
10 Block Dips

Corner 4
10 Curls
10 Flutter kicks (4 is 1)
10 Rows

Corners 3 and 4 used a Block

2.5.26 – The Wall– Chuckin’ Bricks

Pax List:
Q – Gold Star
Longhorn
Mile High
Spaulding

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
>Star Grabbers – in cadence
>Potato Pickers – in cadence
>Motivator – 7 Count

Beatdown = Brick Work and runs
>5 Sets of exercises,
>run oval after each set

The original plan was to throw bricks up the grass hill, chase them up the hill, and run down the ramp. Hence, "Chuckin' Bricks" name.

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 (1×1)
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 (2×1)
25 x Squat Thrusters

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

Playlist:
Warmup Track: The Magic Number, De La Soul (3:17)
Fuel, Metallica (4:30)
My Generation, The Who (3:21)
Misery Business, Paramore (3:29)
Black Betty, Ram Jam (3:58)
Feel Good Inc, Gorillaz (3:43)
My Sharona, The Knack (4:04)
Basket Case, Green Day (3:01)
Afterlife, Avenged Sevenfold (5:53)
I’m Still Standing, Elton John (3:04)
In The End, Linkin Park (3:36)

Welcome
F3 Mission & Core Principles

PAX:
Meatloaf
Photon
Mercy
Big Spoon
Coconut
Fat Amy
Viper
Lyman (QIC)

Warmup: 20 Side-Straddle Hops, 10 Windmills

The Thang: the Bill Murray
In honor of Groundhog Day, we paid homage to the classic 1993 film. I first did this workout in 2022 and it proved to be a crowd-pleaser, so did it again 2023 and 2024. Mercy did it last year, now I Qed it again this year.

Opened by reminding everyone of the movie plot, repeating the same day over and over again. Explained that we would have a 3:10 timer and work through the list of exercises during that time, keeping track of where we stop. The timer was “I Got You, Babe” by Sonny and Cher, the same song he wakes up to every day in the movie. After one round, took a 10 count break and then restarted the song and did the same thing, trying to better our rep count by at least one. We did the song a total of four times. A few guys came close to finishing all the work in the 3:10, but no one completed all the work in 3:10.

Exercises:
5 Burpees
10 Imperial Walkers 1:1
15 Lunges 1:1
20 LBCs
25 Merkins
30 sqaUts
35 Rosalitas
40 Randys (arm flaps)
45 Apolo Onos 1:1
50 big boY sit-ups

Countorama (8)
Name-o-rama
Fat Amy was the Six
LDP3
Announcements
Ended in Prayer.

Fun time running back the Groundhog Day workout. Honored to lead today!

Lyman

2/4/26
Mudhole
Mudhole Ruckness

Pax:
Armstrong
Deliverance
Fallout Boy
Raven – Q

Intro
5 principles

Rucked the loop as Mac led the way into the southern part of the park & then back to the loop again.
Chilly, snowy morning. Our layers and good conversation kept us warm and distracted.

Great way to start the day!

CoT
BoM ✌🏼

Raven.

02/04/2026 – Heat Wave:

Date: 02/04/2026
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon

PAX Count: 9 Total

PAX Names:
Spaulding
Big Spoon
Callahan
Yoshi
Rumor
Thor
Photon
Guardian
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement

Warmup:
• Motivators 10 to 1

Beatdown:
• Four cones setup in a square; 25 yards apart from each other.
o Cone 1 = Lt. Dan’s
o Cone 2 = Imperial Squat Walkers
o Cone 3 = Merkins
o Cone 4 = Plank Jack Shoulder Taps

• PAX Start at a cone. 15 reps of the exercise at each cone, sprinting between each cone. After the 15 rep lap, PAX repeato and go down to 14 reps of each exercise. Repeato dropping one rep each round until time is called.

• 3 minute EMOM timer set. When the timer goes off, stop where you, sprint to the middle of the box and complete 5 Burpees, sprint back to where you were and resume where you left off.

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Thor.
• Announcements
• LDP3
• COT / Prayers and Intentions