Month: July 2026

7 – 6

Pax:
Deliverance (Q)
Fallout Boy
Raven

Substitute Q this morning with Armstrong out. Started with 'Route 66' around Fassett (1 burpee at each entrance and adding 1 for each following to get 66 total burpees). Then the 'Double Up-Count Down!' workout I've had in the car for just such emergencies (which is an adaptation of a Huffy workout from 4 years ago). 5 rounds of 4 exercises, where you do a number of reps at the 1st cone, double it at the next cone, and again at the next, and again at the next. Jog back to the start for the next exercise. After completing the last exercise to a fast out and back to the far cone.
Round 1 (4 reps at start, then 8, 16, and 32) Air Press, Squat, LBC, Plank Jack.
Rd 2 (3 reps) Murican, Bobby Hurley, American Hammer (2:1), Mtn Climber (2:1)
Rd 3 (2 reps) Diamond Murican, Jump Tucks, Box Cutter, Plank Jack Shoulder Tap
Rd 4 (1 rep) Burpee, Lt. Dan, V-Up, Absolution
Rd 5 (Block Round) 2 reps Curl, Squat / 1 rep WW3 Sit Up, Man-Maker

Special Thanks to Fallout Boy for providing a Coffeeteria afterwards!

Backblast: June 29th, 2026

AO: The Gauntlet – Rivercrest Park – Perrysburg, OH

PAX:
Photon
Macho Libre
Spear (2.0 and FNG)
Mile High
Coconut
Stark
Yoshi
Bevo (2.0) – Q
Cybertruck
Longhorn
Guardian
Irish Hoss

Workout: F3 Black Swamp BlitzBall Game

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: None

The “Thang”: BlitzBall
Pax mosey to baseball diamond and split up into 2 teams counting of by 2's.
Rules: Every pitch=dugout 3 dips
Defensive Error-15 burpees
Out = 10 burpees
Make it to 1st base 10 BBS
Make it to 2nd base 10 Merkins
Make it to 3rd base 10 Jungle Boys
Make it to home plate or run scored 10 celebration Monkey Humpers

This was basically a classic game of wiffle ball using baseball rules and you could get a person out by throwing the ball at them underhand and not beaming them. All in all it was a great game, each team got to bat approx. 2 times. Team #2's won! Seemed like team 1 did a lot of burpees for defensive errors.

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

The Six – Coconut
FNG-2.0 Marcus- naming landed on Spear due to his passion for wrestling and his favorite wrestler John Cena signature move is Spear.

LDP3

Ball of Man- Bevo made a mention to pray for "all the lazy bums and hope they can get their bodies moving today". Got a text from Macho Libre later stating that Spear said his goal for the rest of the day is not to be a lazy bum- Bevo made an impact!

As a father I was extremely proud to see Bevo lead his first workout and appreciate the PAX for having patience with him. I can see a shift in his confidence and the way he carries himself leading others around his age.

THE FOUNDRY “Track Work or Work on Track?”

Welcome to F3

Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

Creedo:
Leave no man behind, but leave no man where you find him

Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

AO: THE FOUNDRY 7/6/2026

Warm Up:

– 7 count Motivator
– Windmills

The Thang:

The Impossible (Possible) 1/2 Mile:
– 1/2 Lap Burpee Broad Jumps
– 1/2 Lap of Lunge Walk
– 1/2 Lap of Bear Crawl
– 1/2 Lap Run
– Pick up the 6 and complete their remaining laps with them
– Ran one more lap to complete the workout

DID NOT GET TO COMPLETE THE BELOW WORK:

IC Work:
– BBS
– FLUTTER KICKS
– AMERICAN HAMMERS
– PLANK JACKS w/ SHOULDER TAP
– LBC’s
– PAX PICK FOR REMAINING!!!

End workout at 6:08 at the latest!

Count-o-ramma

Name-o-ramma

The 6

LDP3

Announcements

Prayer Intentions

PAX PRESENT:

Landslide
Rumor
Norm
Footloose
Big Spoon – Q

Backblast: July 6th, 2026
AO: Gauntlet

PAX:
Nitrous
Tarnished
Longhorn
Lego
Socket
Mile high

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: Murph

The THANG:

Murph:
1 mile run
100 pull-ups
200 merkins
300 squats
1 mile run

Count-o-Rama: 7
Name-o-Rama

The Sixth: Longhorn

COT

Ball of man

Date: 07/04/2026
Time: 6:30 – 7:30 AM
Location: The Fortress

America 250 Beatdown

Pax: 8 Total
Guardian
Landslide
Van Wilder
Flo
Coconut
Binford
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

Disclaimer

Thang:
Warmup: SSH, Willie Mayes Hayes, Michael Phelps OYO

America 250 was a partner workout with each team completing 250 reps of the exercises. While 1 PAX did the work, the other PAX was a human timer by either running to the far cone or farmer carrying a block to the closer cone. Partners switched when off when the PAX returned. Playlist with America themed as well as the exercises. See below.

A – Around the Worlds
M – Merkins
E – Earl Fondas
R – Rifle Carry Squats (Substituted to Goblet Squats)
I – Imperial Blockers
C – Curls
A – American Hammers (4×1)

Commentary from the Q – The number of exercises and rep count took its toll on the PAX. No team finished before time ran out as they were spread out completing one of the last three exercises.

COT
Count-O-Rama
Name-O-Rama
6: Binford
Announcements
LDP – SMSK Marriage 1
Prayer

Date: 07/04/2026
Time: 5:30 – 6:30 AM
Location: The Fortress

Independence Day Ruck

Pax: 4 Total
Flo
Van Wilder
Binford
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:
America 250: Leading Through Your Own Declaration of Independence
Today isn't about history—it's about what we can learn from it.

1. Courage Before Certainty
Great leaders rarely have complete information before making difficult decisions.

What's one decision you've been avoiding because the outcome isn't guaranteed?

2. Unity Without Uniformity
Strong teams don't require everyone to think alike—they require everyone to move in the same direction.

How do you build unity with people who see the world differently than you?

3. Sacrifice for Something Bigger
Comfort rarely creates lasting impact.

What sacrifice today could create a better future for your family, team, or organization?

4. Building a Legacy
The best leaders build people and systems that outlast them.

If someone took over your responsibilities tomorrow, what would they inherit?

Count-O-Rama
Name-O-Rama
6: Tarnished
LDP: SMSK Marriage 1
Announcements
Prayer

07/04/2026 – Battlefield Beatdown
Happy 250 Anniversary of USA Independence Day

250 Reps

50 Burpees
50 Lt. Dans
50 Flutter Kicks (2:1)
50 Jungle Boi Squats
50 BBS

During the workout a 2 minute timer is running. Every 2 minutes on the timer the PAX must interrupt the work they are doing to run 50 yds down and back, then continue the work.

PAX
Huckleberry
Djibouti
Runt
Wild Hog
Cybertruck
Yoshi
Bulldog
Tackleberry
OSHA
Doubtfire
Norm – Q

7/5/2026 – National Bikini Day

PAX List:
Finkle – Q
Waldo
Ukulele
Bobber
Golden Gate

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:
15 Windmills
15 Potato Pickers

The Thang:
Plank Circuit (15 minutes) – Complete all five exercises, then run a lap around statue. After returning, remove exercise of your choosing and complete remaining 4 exercises. Repeat running lap and removing an exercise each round until time is up.
– Captain Morgan’s x 5
– Spider-Man Merkins x 10
– Inch Worms x 15
– Shoulder Taps x 20
– Mountain Climbers x 25

Standing Circuit (15 minutes) – Complete all five exercises, then run a lap around statue. After returning, remove exercise of your choosing and complete remaining 4 exercises. Repeat running lap and removing an exercise each round until time is up
– Burpees x 10
– Box Jumps x 20
– Hillbillies x 30
– Smurf Jacks x 40
– High Knees x 50

Count-o-rama
Name-o-rama
Six – Ukulele
LDP3
Announcements
Prayer
COT
Picture

July 4, 2026

The Battlefield Ruck / Run

Some ran, some rucked, all got 1% better.

PAX:
Bulldog
Tackleberry
Samson
Djibouti
Cybertruck
Wild Hog
Runt – 6
Norm
OSHA – Q

COT

3 July 2026 Backblast: Besse and Southie posted.

Warmup: 250 Don Quixotes

Workout: 10 Merkins
10 Thrusters
10 Burpees
10 Kettle Bell Swings
10 WWIIIs
Run 400m
10 Pull-ups

Repeat 2 additional rounds
End with COT.