Month: April 2026

Backblast: April 30th, 2026

AO: Wakanda

PAX:

Ukulele
Wario
Nelly (FNG)
Quick Draw
Echo
Van Wilder
Chubbs
Gulliver
Manchester
Arcy

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: Spring Sleddin

Warmup: Little baby arm circles, squativators

The THANG:

Partner up.

6 Station Beatdown – Mosey between stations –  3 different exercises per station

flutter kicks 30 the hard way IC, 15 Mike Tysons, monkey humpers 40

BBSU’s 25, 15 Bonnie Blair’s (2 is 1), hand release merkin 15

burpee 5, Chuck Norris merkin 15, 40 American hammers (2 is 1)

Goblet squats 40, overhead press 25, man makers 10
 
Alternate sled pull to the light and back. 2 laps.

On a 4 minute timer. We rotated after.

Count-o-Rama: 11
Name-o-Rama

The Sixth: Manchester

COT

Ball of man

Nice misty morning around 40 degrees.

4/27/26: The Nest- 4 Corners

Welcome to F3- No FNG's

Mission
5 Principles
Credo

Pax:
Deliverance
Fallout Boy
Raven
Bevo (2.0)
Longhorn (Q)

Warmup
Chain breakers 10 IC
Windmills 10 IC
7 Count Motivators

The thang- Partner Workout- While one partner ran to trash cans and back other partner worked on getting the work done below while we listened to some quality tunes. We got through approx 1.25-1.5 rounds, pretty good sweats were had!

Corner #1
100 squats with block
100 lbcs

Corner #2
100 press
50 burpees

Corner #3
100 block swings
100 bbs

Corner #4
100 rows
50 merkins

COR
NOR
LDP3
Announcements
Prayers

It was an honor to lead and workout with the Oregon brothers, always great company and mumble chatter. Also, noticed a cop at the entrance-these guys must have a habit of coming in HOT!

4/8/26
Mudhole
Wednesday ruck

Pax:
Armstrong
Fallout boy
Raven – Q

Intro
5 principles

Rucked around the park some

CoT
BoM

No Crying in Baseball

PAX

Everest – Q

Anchor
Wario

Numbered Softball toss-

– RIGHT Hand
25 reps each-
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips –run bases (lap) every 3 rounds —

– LEFT Hand-
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters

A little wet out there this morning but 4 men gathered together to get a little bit better

Started with Mission and Principles.

Ran around the soccer field, grass was very wet so our feet got wet quickly.
In Cadence:
Side Straddle Hops
Potato Pickers
Windmills

Half Field runs:
Normal Sprints
Backward Sprints
Karaokes
High Knees

Bear Crawls

Circle up. Count-o-rama, Name-o-rama, the Six (Wario). Our fearless site q was absent and nobody could remember what the LDP3 was, so we talked about not being alone and having each other, talked about how powerful Fossil's honor walk was plus a little more.
Prayers for Fossil's family and a boy from Rudy's soccer team.

PAX in attendance:
Q – Hannibal
Sven
Rudy
Wario

4/29/26 0530-0615 – reFORMatory @ Grantland

Peaceful 49° at the start. Slight breeze out if the East. Usually a rough SW wind at Grantland but this is NW Ohio. Birds are awake and the chirpchatter is plentiful.

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Photon
Meatloaf
VanGogh
Huckleberry
Rumor
Lullaby
Carmen San Diego
Spaulding
Bourbon
Coconut
Isosceles
Guardian – Q

Warmup with some SSH, chain breakers and squats. While I said there’d be no more than 10 reps of any exercise, I quickly screwed that up by doing 20 SSH in the warmup lol. My bad

Dice roll- This was a late thought and kudos to Bourbon for suggesting I look up an app on my phone for a dice roll. I had 6 different spots on my board with 4 different exercises in each. We went around the circle and pax “rolled” the dice for a number in which they described proper form for each exercise. We then completed the work in the box, some OYO, some cadence. Shoutout to Lullaby for stepping up in his turn and leading cadence burpees! That is not easy and he did an awesome job! After each round, we mosey’d to the far island (in the parking lot) and back. Easy format, solid work, good mumblechat and hopefully we all learned something new or at least had our brain reFORMed in someway.

COR
NOR
6 – Iso
LDP3
Announcements- see mumblechat
Prayer

Wednesday Ruck
Mudhole
4/29/26

PaX:
Fallout Boy
Pinto
Raven – Q

Intro
5 principles

Rucked to the deck, merkins & squats & merkins. Rucked to the south and back to the lot.

Beautiful misty gloomy morning.

CoT
BoM

Aye!

Leadership Ruck

Lessons from Navy Seals

Welcome
Mission
Principles

Pax
Binford
Callahan
Guardian
Stalker
Reset
Scooter
Tarnished
Spit valve
Deliverance
Poe
Van Wilder
Photon
Madden
Flo (Q)

Rucked to the Maple Street docks discussing lessons from a navy seal

Six with Scooter

COT

4/28 – Murph

Q – Viper

PAX:
Mercy
Shepherd
Rudy
Fat Amy
Doogie
Sven
Spalding
Djibouti
Crawdad

The Thang:
1 mile run (left turns)

100 pull-ups
200 pushups
300 squats

1 mile run

CoT

6 – Spalding

Prayers – Rudy's soccer player, Fat Amy's cousin, Sven's evangelizing son

Pax List:
Arcy
Huckleberry
Lullaby
Van Wilder
Meatloaf
Q – Gold Star

Rucked across the bridge, and took the the paved path along the river toward Side Cut.
Stopped on the way back for some mindfulness stretching.
Somewhere between 2.5-2.75 miles in total.