Month: May 2026

22 May 2026 Backblast: Colson and Southie posted.
1 mile run
50 pull-ups
125 merkins
150 squats
*in preparation for the Memorial Day Murph
End with COT.

AO: Wakanda

PAX:
Gulliver
Lyman
Lonzo
Echo
Waldo
Rudy
Quick Draw
Mercy
Sven
Purdy
Bourban
Shepherd
Crawdad
Ukulele
Photon
Arcy
Footloose
Chubbs
Zimba
Iso
Guardian
Barrel Head
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

The thang:
The loop at Wakanda set up with 4 cones around it. Pax split up into 4 teams. The teams are racing around the loop doing rifle carry. At each of the 4 cones the teams will switch which pax is rifle carrying. Goal to make it 2 laps around the loop. Each team runs ahead to do exercises at the cones.
Exercises include,
Lion King, Bobby hurleys, Flying Nuns, Monkey Humpers

Next round we did farmer carries, exercises were: CPRs, Merkins, plank jack shoulder taps, Mike Tysons

Then lastly we did atlas carries with Man Makers, Kraken burpees, Jackees, wolverine

We ended up adding a rule as well that each team member had to complete 10 reps at the 4 stations.
We continued until 0608 when we began the circle of trust

COR
NOR
6 from Arcy/Wario
Announcements
LDP3 from Quick Draw
Prayer

Backblast: May 21st, 2026

AO: Wakanda – Maumee High School – Maumee, OH

PAX:
Photon – Q
Ukulele

Workout: Black Ops Ruck

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”:

Rucked around Wakanda

Ended with:
Count-O-Rama: 2
Name-O-Rama

The Six – Photon

Dad Bod vs Beach Bod – 5/21/26

The 5 Men at the Armory were 'California Dreaming' with Beach Boy themed workout this morning. To get ready for 'Kokomo' we worked on all abs for this workout.
We had a Tabata style workout 1:40 work 0:20 rest.

# Exercise
1 BBS
2 Flutter Kicks
3 Freddy Mercury
4 Hello Dollies
5 Plank/Side Plank
6 Run

Repeat

PAX
Fault Line
Manchester
Vespa
Osha
Norm — Q

Fun Beat down in preparation for the release of the new Mandalorian Movie.
This is the Way.
Mile High the Q.
Coco Nut
Meat Loaf
Long horn
Spaulding
Finkel

Honored to lead.

The Run nice fun run. Finally some warm days ahead of us

Photon
Burbon The 6.
Isosceles
Echo
Longhorn
Dutch
Rumor
Mile High the Q.

05/19/2026 – Run: To The Fortress:

Date: 05/19/2026
Time: 5:30 – 6:30 AM
Location: The Lower Necropolis – Rapids Road parking lot, Perrysburg, OH
Q: Bourbon

PAX Count: 13 Total

PAX Names:
Isosceles
Sven
French Fry
Coconut
Mile High
Waddles
Stark
Spaulding
Meatloaf
vanGogh
Longhorn
Gulliver
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

Beatdown:
• Run to The Fortress and Back
• Started with safety talk: cross only at crossroads, run facing traffic when not on a sidewalk, keep the noise level down around houses
• Ran up the ramp to a right on 20
• Cross the road at intersection of 25 and take a right
• Left on Second St.
• Dead ends at Boundary, take a right
• Run to The Fortress (Grace Church)
• Circle the lot or pick up the Six
• Return the same way you got there
• 5ish miles in total if you made it to The Fortress and back

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

Backblast: May 14th, 2026

AO: Wakanda – Maumee High School – Maumee, OH

PAX:
Photon – Q
Carmen Sandiego
Jersey
Landslide
Meatloaf
Quick Draw
Shepherd
Ukulele
Wario

Workout: Last Minute Tri-Adventure Race Prep

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: In Cadence

We probably did something. Maybe a small number of SSHs. Possibly some potato pickers and/or chainbreakers. I don’t actually remember.

The “Thang”:

PAX completed the following:

Freddie Mercuries (4 is 1): 50
American Hammers (4 is 1): 50
Run loop around center island with rucksack (or equivalent weight)
Perform 10 burpees
Repeat for 5 rounds and add 10 additional burpees to each successive round.

Full completion resulted in the following:

250 (4 is 1) Freddie Mercuries
250 (4 is 1) American Hammers
5 weighted runs around the center island
150 burpees

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Jersey

LDP3

Ball of Man

Spreadsheets from the Gloom: Low 40s felt hot once we got going. This beatdown was last minute “preparation” for the Maumee Valley Tri-Adventure race occurring 2 days post-beatdown. 36 mile bike, 6 mile kayak, 8 mile ruck. The freddie mercuries were designed to represent the biking, the american hammers, the kayaking, and the weighted run, the backpacking. The burpees were added to represent the additive fatigue over time, with each round getting progressively harder. Overall, the beatdown was not at all preparation for the actual race…but it was sufficiently awful.

First of all, it needed more time. Ukulele and YHC were able to get through the hammers of round 4 and Shepherd was able to get through the ruck of round 5, but those last 50 burpees probably would have taken another 4 minutes at that point. Second…I think that the ruck/vest should be mandatory if at all possible. Being able to run with the weight increases the cardiovascular load of the beatdown and makes the burpees that much harder. Other than that…beatdown structure was good. The core exercises were absolutely brutal…especially back to back. But the ruck and burpees provided some time for recovery on successive rounds. I would run the formula again without hesitation. Muscle burnout, weighted run, cardiovascular punishment, repeat.

Playlist played on the idea of the three pieces of the race by highlighting some of the most notable 3-piece rock bands of the 70s and 90s (because the 80s sucked, let’s be honest).

“Welcome To Paradise” – Green Day
“Tom Sawyer” – Rush
“In Bloom” – Nirvana
“Message In A Bottle” – The Police
“Supermassive Black Hole” – Muse
“Gimme All Your Lovin’” – ZZ Top
“Woman” – Wolfmother
“Ace Of Spades” – Motorhead
“What’s My Age Again?” – blink-182
“Funk #49” – James Gang

This one was a pleasure to run. Hopefully I encouraged a couple of guys to consider the Tri-Adventure race next year!

madden
guardian
carmen sandiego
ukulele
photon
landslide
French fry
huckleberry
thor
rumor

Backblast: May 20th, 2026

AO: Grantland (black ops)

PAX:
Ukulele
Photon

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: Prework ruck

We rucked to Rivercrest Park and walked the loop around Grantland twice.

Count-o-Rama: 3
Name-o-Rama

The Sixth: CSD

COT

Ball of man

Beautiful morning for a ruck. We answered some goofy questions.