Month: April 2026

0615-0700 (kinda) Resurrection beatdown

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:
Geppetto
Mamba
Madden
Huckleberry
Thai Guy
Tarnished
Photon
Ukulele
Alimony
Average Joe – FNG
Touch of Gray – FNG
Guardian – Q

The Garden – Warmup exercises
The Trial – merkins, squats, plank, mtn climbers, in cadence x2 rounds
The Crucifixion – uphill lunges, never surrenders, wall sit x1 min, slow count merkins in cadence (repeato x3 rounds)
The Tomb – low plank, dead bug, on 6 with heels up, child’s pose (x2 rounds)
The Resurrection – 12 jump squats, 10 burpees, 30 high knees, 10 merkins – this was to be 3 rounds but time ended and we stayed after COT and did one round together

Matthew 28:5-6 (NIV)

5 The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. 6 He is not here; he has risen, just as he said. Come and see the place where he lay.

COR
NOR
6 – Photon
Announcements
LDP3
Prayer

0530-0615 Ruck down Walnut St.

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:
Geppetto
Mamba
Madden
Spaulding
Photon
Ukulele
Guardian – Q

COR
NOR
6 – Photon
Announcements
LDP3
Prayer

04/04/26 – UNO Workout

To choose teams for UNO all of the PAX lined up in order of age. This year Lonzo was the youngest at 42! Teams of two organized youngest with oldest, second youngest with second oldest, etc. Each team was dealt 7 UNO cards, and did work depending on the color and number on the cards.

Cards must be “played” into the bucket, at increasing distances from workout area, prior to starting on the next card. First team to finish all of their cards first wins the round.

UNO
Red x 2 Yellow x 3 Green x 4 Blue x 5
Round 1 Merkins Lunges LBC Mountain Climbers
Round 2 HRMs Squats AH SSH
Round 3 Burpees Bonnie Blairs BBS Plank Jacks
Round 4 Absolutions Lt. Dans Starfish Chilly Jacks

PAX

Arcy
Purdy
Forelow ? – Downrange from Toledo
Shepherds Pie
Crawdad
Djibouti
Isosceles
Jersey
Bourbon
FLK
Lonzo
Norm – Q

Battlefield Run and Ruck 04/04/26

8 runners
4 ruckers

Arcy
Wipers
Osha
One Man Band
Bourbon
Isosceles
Purdy
Djibouti
Crawdad
Lonzo
Full Pull
Norm – Q

Fortress – Dozen Eggs

Date: 4/4/2026
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford

PAX Count: 9 Total
PAX Names:
Meatloaf
Tarnished
Photon
Crosstour
Binford
Spaulding
Landslide
Van Wilder
Deliverance

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

Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Van Wilder
Prayers and Intentions – Group Prayer Huddle

Warm-Up – 5 min

Main – Dozen Eggs Partner Workout

Partner A does exercise
Partner B walks with coupon (Golden Egg aka 70lb sand tube)
Switch when done with 1 egg
Move to next egg

Complete 1–2 rounds

The 12 Eggs:
25 Merkins
30 Squats
25 Big Boys
20 Lunges each leg 2 is 1
15 Burpees
40 Flutter Kicks 4 is 1
40 Mountain Climbers 4 is 1
25 Plank Jacks
40 Shoulder Taps 2 is 1
25 Jump Squats
Bear Crawl out and back
Broad Jump down and back

Finisher – Golden Egg Relay

– Groups of 4 do sets together. 1 set must be complete to move 140lbs (2 Golden eggs) to next parking space. Goal is to rotate members after sets to move the golden eggs across the parking lot. Groups choice which exercise to do.

Work – 100 reps
Merkins
BBSU
Squats

Date: 04/04/2026
Time: 5:30 – 6:30 AM
Location: The Fortress

Leadership Ruck

Pax: 7 Total
Binford
Crosstour
Van Wilder
Meatloaf
Golden Gate
Deliverance
Tarnished – Q

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
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Credo/Disclaimer

Discussion:
Review and discuss the LDP topic of the week Q3.4 Vision with some thought provoking questions.

Question # 1
Where in your life are immediate demands regularly pulling you away from the future you say you want—and what would it cost to stop allowing that?

Question # 2
In what ways does your faith actively shape your long‑term decisions, not just your private beliefs? Where might your vision look the same with or without faith?

Question # 3
Which parts of your life vision were intentionally chosen—and which were unconsciously inherited from culture, upbringing, or organizational momentum?

Question # 4
If a younger person were patterning their life after yours right now, what would you hope they copy—and what would quietly concern you?

COT
Count-O-Rama
Name-O-Rama
6: Crosstour
Announcements
Prayer

4.3.26 – Nightmare – Road to the Final Four

PAX List:
Q – Gold Star
Guardian
Lullaby
French Fry
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
>Chain Breakers – in cadence

Beatdown = Bracket Challenge, shooting free throws to see which exercise advances

>Bracket full of 16 exercises
>PAX perform 10 reps of both exercises
>PAX take turns shooting free throws for each ‘game’, 3 attempts to make one
>Make = higher seed advances
>Move on to next ‘game’ where PAX shoots
>At end of each round, PAX run a suicide across court doing exercises at each turn

Suicides Runs
>4 reps at FT line
>8 reps at half court
>12 reps at opposite FT line
>16 reps at opposite baseline

Round 1: Bobby Hurleys
Round 2: Merkins
Round 3: Wojo Squats
Round 4: Monkey Humpers

A couple upsets were had, 12/13/14 seeds all advanced to 2nd Round. 9 seed Mt Climbers made it to the finals vs 2 seed SSH, but SSH prevailed as the 2nd annual F3 Black Swamp March Madness of Exercises.

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

3 April 2026 Backblast: Bob Ross and Southie posted. 1.4 mile ruck with workout exercises interspersed: 14 thrusters, 14 squats, 10 burpees, 14 Bonnie Blair’s, 14 triangle merkins, 20-second plank.

4/2/2026 – Release Me

PAX List:
Finkle – Q
Longhorn
Jersey
Photon
Guardian
Mile High
French Fry – FNG

Intro – Welcome to F3 (Fitness, Fellowship, and 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, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust

Credo: Leave no man behind, but leave no man where you found him

Warm-up:
10 Side Straddle Hops
10 Chain Breakers

Count-o-rama for groups

Workout Flow:
3 Stations – Top of Wall (Station 1), Middle of Stairs (Station 2), Bottom Landing (Station 3)
Everyone starts together by going up stairs.
Group 1 is dropped off at Station 1, next Group 2 at Station 2, and finally Group 3 at Station 3.
Then Group 4 releases Group 1 from Station 1 and takes their spot. Group 1 releases Group 2, Group 2 releases 3, 3 releases 4, and repeat until 2 full circuits are completed. (There is always a group at each station and always a group running.)

Exercise Details:
Station 1: Circuit 1 -> Shoulder Tap Merkins (~50 reps); Circuit 2 -> Box Jumps (~40 reps)
Station 2: Circuit 1 -> Wall Sits (~150 sec); Circuit 2 -> Mountain Climbers (~100 reps, 4 is 1)
Station 3: Circuit 1 -> Step ups (~50 reps); Circuit 2 -> Dips (~60 reps)

Lessons Learned:
– Ran over, needed to end workout by 6:05.
– Do not plan this sequence of moves again…
Step ups -> Run stairs -> Box jumps -> Run ramp -> Mountain Climbers

Count-o-rama
Name-o-rama
Six
FNG
LDP3
Announcements
Prayer
COT
Picture

Maple Hill Ruck
Q; Callahan

PAX:
Purdy
Callahan