Foundry – 6/15/26
IPC Workout from 2018
4 rounds for time
50 Air Squats
40 Big Boi Situps
30 Merkins
20 Bonnie Blairs
10 Burpees
400 M Run
Pick up the 6
Fat Amy
Yoshi
Big Spoon
Echo
Bobber
Waldo
Meatloaf
OSHA
Odd Jobs
Mercy
Stalker
Norm – Q
Merkin Monday
PreThang: 25 Don Quixotes
Thang:
20 merkins & 20 WW3
-repeat X3
Mosey 50 yards and 20 pull ups
**Repeat this cycle of exercises for 40 minutes**
COT
PAX: Southie & Colson
Backblast – June 13, 2026
AO: The Fortress – Grace Church – Perrysburg, OH
Workout: Smooth Sailing Leadership Ruck
PAX:
Geppetto – Q
Coconut
Take Down
Van Wilder
The Dabbler (Downrange – F3 Clevleand)
Longhorn
Bevo
Shaft
Spit Valve
Arcy
Binford
Purdy
Spaulding
Yoshi
No FNG’s so right into Mission and Principles: F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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 find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Smooth Sailing Leadership Ruck
Icebreaker: I love YR, some or most of you may not. So….
“What’s your go-to ‘guilty pleasure’ song or style of music?”
SONG#1 Sailing by Christopher Cross
The song deals with finding an escape, a place to slow down and remove yourself from the noise of everyday life.
What is something you do personally to give yourself time and space to recharge mentally?
SONG #2 Ride Like the Wind
It's widely known, and even admitted by Christopher Cross that he wrote this song while on acid. While, I am in no way condoning that as a formula for good leadership, talk about some unconventional ways you’ve led at work or your family.
Song#3 What a Fool Believes by The Doobie Brothers
Lyrics; “What A Fool Believes, He Sees….no wiseman has the power to reason away “what seems to be is always better than nothing”
As work leaders or as a husband or father, how do you avoid believing your own narrative and encourage input and thoughts from others?
Song #4 This Is It by Kenny Loggins
Key line: “Are you gonna wait for a sign, your miracle? Stand Up and fight, this is it. Make no mistake where you are, your backs to the corner.
Talk about a time you had to stand up to adversity in work or life. How did you handle it? How did you fight to get yourself out of the corner?
Song #5 Africa Toto
Lyric: I bless the rains down in Africa. This song is about missionaries in Africa and how they would recognize the vital role rain plays in their lives in sustaining the land and crops.
What are some ways that you actively recognize coworkers or family members for their efforts?
COT:
Count o Rama – 20!
Name o Rama
The Six – Spaulding. Eh’d by Stark, named because he used to work at a country club. Doesn’t participate in the leadership ruck much but appreciated it today and the conversation he had with Coconut.
Announcements: Save for beatdown
BOM w/prayer: Thank you Lord for helping us to be better men no matter how rough the seas are that we may face.
Spreadsheets from the Gloom: We tried to get all the way to the Maple Street boat launch but had to turn back before we got there. It was fun getting to pull leadership ideas from Yacht Rock songs. PAX embraced it and we had a nice discussion. Thanks to Coconut for playing each song during the ruck. It very much added to the ambiance! LOL.
Backblast – June 13, 2026
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Geppetto – Q
Coconut
Chopstick
Take Down
Van Wilder
The Dabbler (Downrange – F3 Clevleand)
Longhorn
Bevo
Deliverance
Shaft
Spit Valve
Arcy
Binford
Hannibal
Waldo
Purdy
Spaulding
Echo
Yoshi
Minotaur
Workout – Yacht or Nyacht, Vol 3
No FNG’s so right into Mission and Principles: F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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 find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Intro: Yacht rock is the smooth, impeccably produced jazz- and soul-inflected rock music produced largely between 1977-1984 by a select group of studio musicians and vocalists, songwriters, and producers, and the project bands they drifted in and out of. It can be characterized as smooth and melodic, and typically combines elements of jazz, rhythm and blues, and rock. You’ll hear very little acoustic guitar but a lot of Fender Rhodes electric piano. Lyrics don’t get in the way of the song’s usually high musicality (some of the same session players perform on many yacht rock tunes.) The lyrics may speak about fools. The songs are light and bubbly, yet oddly complex and intellectual.
Music during elevens: What A Fool Believes, This is It, Peg, Ride Like The Wind, I Keep Forgettin’ (We’re Not In Love Anymore)
Elevens
1 = Merkins
10 = Jungle Boi Squats
—————-
1 = Am Hammers (2=1)
10 = Hillbillies
Divide PAX into three teams, a song is played one team guesses Yacht or Nyacht. Based on the answer, all PAX perform set exercises and reps. Yacht or Nyacht is based on a scale of 100. Songs above 50 are Yacht and songs below 50 are Nyacht.
Rep rationale: # of reps back to the baseline of 50. Example guess that Africa is NOT Yacht Rock: 93-50 = 43 of something. Guess that Africa IS Yacht Rock 100-93 = 7 reps of something.
Song
Artist
Yacht or Nyacht
Score
Year
Correct Reps
Incorrect Reps
Rosanna
Toto
Y
95.75
1982
5
45
Baby Come Back
Player
Y
58.5
1977
18
32
Misunderstanding
Genesis
N
43.5
1980
7
43
Steal Away
Robbie Dupree
Y
94
1980
6
44
I Can't Tell You Why
Eagles
N
41.5
1979
9
41
I'm Alright
Kenny Loggins
N
44.75
1980
6
44
Waiting For A Girl Like You
Foreigner
N
32.5
1981
18
32
Reminiscing
Little River Band
Y
51.75
1978
2
48
Caribbean Queen
Billy Ocean
N
48.75
1984
2
48
Last Train Home
John Mayer
N
34.5
2021
16
34
Babe
Styx
N
30
1979
20
30
Human Nature
Michael Jackson
Y
95.5
1982
5
45
Somebody's Baby
Jackson Browne
N
49.75
1982
1
49
Summer Breeze
Seals & Crofts
N
21.75
1972
21
29
Kiss On My List
Hall & Oates
Y
62
1980
12
38
Dreams
Fleetwood Mac
N
32
1977
18
32
You're the Only Woman
Ambrosia
Y
69
1980
19
31
Regulate
Warren G + Nate Dog
Y
51.62175
1994
2
48
Southern Cross
CSN
N
31.25
1982
19
31
When You're In Love With..
Dr. Hook
N
21.25
1978
21
29
Q Key for exercises. I may have deviated from this a little
0-10 reps = burpees
11-20 reps = HR Merkins
21-30 reps = 4 ct Flutter Kicks
31-40 reps = Squats
41-50 reps = LBC’s
0-10 reps = Lt Dans
11-20 reps = PJST
21-30 reps = BBSU’s
31-40 reps = Imperial Walkers
41-50 reps = 4 ct SSH
Time was called.
COT:
Count o Rama – 20!
Name o Rama
The Six – Longhorn – EH’d by YHC through CedarCreek Groups. Glad he found this group. Has helped him in all areas of life, importantly Faith. Got his name because he was wearing a Texas sweatshirt at his first beatdown.
Announcements: Convergence next weekent. Fortress is closed. CSAUP coming in July.
BOM w/prayer: Prayers for Spaulding’s family as his wife is traveling this weekend. Prayers of praise as Binford’s wife is expecting 2.0 #4! Prayers that while our lives might not always be smooth sailing we do have God to keep our boats from capsizing.
Spreadsheets from the Gloom: Honor to lead the PAX through a fun workout. Thank you to the other 19 PAX in attendance. Guys seemed to enjoy it! This honestly was the toughest group of songs and the PAX did a great job. Thanks to Hannibal for suggesting a better scoring system for next time.
Playlist: See above.
2026-06-13
Battlefield Beatdown: 2% Better
Equipment Options
Standard 20 Lb vest
Light 10 Lb vest
Lighter No vest
Beatdown Routine
1. Put on weight vest.
2. Run to the end of the strip and back.
3. Descending Rep Ladder (10 → 1):
* Do 10 burpees, 10 merkins, 10 squats.
* Then 9 of each, then 8 of each, continuing down to 1 of each.
4. Run to the end of the strip and back.
5. Remove vest.
6. Repeat the Descending Rep Ladder (10 → 1):
* Burpees, merkins, squats in the same fashion.
7. Run to the end of the strip and back to finish.
PAX
Cybertruck
Lift kit
Tarnished
Fat Amy
Silver Surfer
Gulliver
Irish Hoss
Norm
Huckleberry
Photon
Bulldog
Quick Draw
Nelly
Djibouti
Shepherd – Q
Beautiful Saturday morning. 15 Pax showed up to get 2% better. Most finished; I think first three were Photon, Nelly and Fat Amy.
Music: Spotify F3 Beatdown Rock
Caerbannog Caper
The Thing:
We made trips over the hill and back until we had retrieved 155 golf balls.
The Pax:
Doubtfire
Fancy Feast
Manchester
Fat Amy
Yoshi
Goldwing
Rudy (Q)
Purdy #39 – 06/10/26 – F.O.D. –
Swampball
WORKOUT: Swampball
Purdy – Q
Rumor
Mercy
Gas Man
Rudy
Lyman
Scoober
McFly
Viper
Van Gough
Isoceles
OSHA
Slice
Doogie
Bull
Snake Bite
Skeeter
Gulliver
Solo
Arcy
Sven
Battlefield Run/Ruck – 6-13-2026
Tenacity:
After having conducted over 1,000 experiments on a project, Thomas Edison responded to one of his associates who was discouraged by saying that he hadn't failed with the project, but rather had found over 1,000 ways not to conduct the experiment.
For the Ruck partner up.
Have you had an obstacle or Failure this week or recently? Discuss with your partner how you can turn this into a learning moment that ultimately leads to success.
PAX
Manchester
Gulliver
Silver Surfer
Fat Amy
Photon
Quick Draw
Runt
Bulldog
Backwater
Tarnished
Djibouti
Double Dragon
Cybertruck
Norm – Q
Beatdown Name: Swamp Miles
Date: 06.9.2026
Location: Lower Necropolis
PAX:
Arcy
Huckleberry
Van Wilder
Coconut
Waldo
Zimba
Lullaby
Solo
Runt
Sparky
Yoshi
Stark
Ten Pin
Quick Draw
Stalker
Guardian
Meatloaf
Stay Puff
Longhorn-Q
Welcome Done by Echo who led the run.
F3 Mission and Core Principles
Disclaimer
Warmup: None
The Thang: Ruck across the bridge and down by the river until about 5:58AM then turned around and went back
COT
Count-o-Rama
Name-o-Rama
The Six: Guardian
Announcements
LDP3
Prayer
6/11/26 1800-1930 Watershed event @ Glass City Metropark
Wow! What an event! Good thing it wasn’t 9000° outside.
Pax (Swamp):
Coconut
Doubtfire
Zimba
Arcy
Jersey
Photon
Echo
Quick Draw
Waldo
Huckleberry
Spaulding
Tarnished
Shepherd
Purdy
Stark – Q
Guardian – Q
Beaker (F3 Toledo) led the opening with the mission of F3 and our 5 core principles.
Beaker’s Q – We began with a warmup of various movements then proceeded to the ribbon area. One lap around the ribbon beginning with 10 lunges and then 10 squats, 11 lunges/11 squats, 12/12 and so on for half the lap. The second half of the lap was the same format while utilizing the bearcrawl and the Superman movements. It sucked.
We then mosey’d to the hill for Stark’s misery. Partner work was the format. You vs you. Try to beat your partners rep count and then your own. Bearcrawl up the hill while the other partner did AMRAP stump huggers. Two rounds of that. Then we moved to a different movement called running up the hill and ninja kicks for 2 rounds. Last round was at the top of the hill, crawl bear down and run back up while your partner did 4ct flutter kicks.
Last bit of work was Swamp Softball with YHC. Everyone was pretty tired by this point. Spaulding hit an absolute piss missle. We did a few burpees and mosey’d back to the Garden area.
COR
NOR
6 – Zimba
Announcements
Prayer
2nd F event was a hit! Thanks to everyone for hanging out!
Honored to be part of this great event. Hopefully more to come like this!