Month: September 2026

Wednesday Ruck
9/2/26
Mudhole

PAX:
Armstrong
Fallout Boy
Pinto
Raven – Q

Intro
Count

Rucked to the observation deck and were then “ambushed” by a mystery rucker on the trail. Out the bike path and back. A great morning.

CoT
BoM

Aye!

Backblast: September 4th, 2026
AO: the Nightmare

PAX: Van Wilder

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: Pre-Workout Ruck Black Ops

The Thang: rucked 2.23 miles

Count-o-Rama: 2
Name-o-Rama

The Sixth: CSD

COT

Ball of man

Crazy Eights
The Pax
Rudy (Q)
Jersey
Gulliver
Quick Draw
Landslide
Fore
Chubbs
Isosceles

The Thing:
8 Sets of the following 8 exercises, with a rep count of 8, in an ⅛ of a mile loop.
– Merkins
– Jungle Boys
– Burpees
– Side Straddle Hops 2 is 1
– Bonnie Blair's 2 is 1
– Squats
– Lt Dan
– Mt climber 4 is 1

I'm listening to "1 2 3 BD" by lauxjrd9 on Pandora.
https://pandora.app.link/yK0uW3Lu75b

1-2-3 Are you gunna be…
Bootcamp BD
​AO: The Wall
Q: Binford
PAX:
Binford
Huckleberry
Ten Pin
Echo
Van Wilder
Riley
Hassel
Bopper
Mile High
Photon
Carmen Sandiago
Longhorn

Warm-ups (The 45-Second Drill) – [4 Minutes]
​Queue up "Are You Gonna Be My Girl" by Jet (3:34). Start the timer at the first guitar riff.
• ​0:00 – 0:45: Side Straddle Hops (IC)
• ​0:45 – 1:00: 3 Synchronized Burpees
• ​1:00 – 1:45: Imperial Walkers (IC)
• ​1:45 – 2:00: 3 Synchronized Burpees
• ​2:00 – 2:45: Potatoe Pickers
• ​2:45 – 3:00:
• ​3:00 – 3:20:
• ​3:20 – End: Final 3 Synchronized Burpees
​Theme: "Today is a partner workout… kind of. Just like the guy in the song who never gets the girl, you aren't actually working out with your partner today. You share the rep count, but you suffer in isolation. Every time you get back to the pad, your partner leaves you."
​
THE THANG: 1 2 3 Are you gunna be… – [36 Minutes]

​The Mechanic:
Standard Dora rules. Team of 2 shares a total rep pile (besides round 1). Partner 1 chips away at the reps on the concrete pad. Partner 2 runs the designated route. When Partner 2 returns, they flapjack and pick up the count exactly where Partner 1 left off. Complete both exercises in the pile to advance to the next round. Q kept a timer for next rounds.
​
ROUND 1: Push/Pull Core [~10 Mins]
• ​OYO: 100 Merkins + 100 Big Boy Sit-ups
• ​The Route (Standard): Run up the 1 flight stairs, jog down the ramp to the pad.
• ​Q-Note: Short run = fast swaps. Keeps the arms fresh so they can hammer out 15-20 Merkins at a time.
​ROUND 2: Lower Body [~12 Mins]
• ​Partner Reps: 200 Squats + 200 Alternating Forward Lunges (1 is 1)
• ​The Route: Run up the stairs, jog down the ramp to second flat landing, immediately sprint back UP the ramp, and jog down the stairs to the pad.
• ​Q-Note: Route is a little bit longer and adds an incline sprint. The guy on the pad will have to endure longer sets of squats/lunges while waiting for relief.
​ROUND 3: Core [~14 Mins]
• ​The Pile: 100 Flutter Kicks (1 is 1) + 100 American Hammers (2 is 1) + 100 dips
• ​The Route : same as round 1 with a 10-15 yard bear crawl at the bottom of ramp.
​
COT / NAME-O-RAMA – [5 Minutes]
• ​Count-O-Rama / Name-O-Rama
• 6 – Van Wilder
• ​Announcements: Hard-commit guys for the upcoming 9/11 stairs, 9/12 leadership ruck and Ultimate Frisbee next week.
• CSAUP 9/26

BACKBLAST
Dora, Southie

3.5 mile run

Backblast: September 3rd, 2026
AO: the Wall

PAX: 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 name: Pre-Workout Stair Run Black Ops

The Thang: ran groups of 5 stairs with a lap between each group. We did a total of 22 stairs.

Count-o-Rama: 2
Name-o-Rama

The Sixth: CSD

COT

Ball of man

So humid.

09/02/2026 – Dicey Legs:

Date: 09/02/2026
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon

PAX Count: 12 Total
PAX Names:
Spaulding
Crawdad
Huckleberry
Van Wilder
Guardian
Photon
Ten Pin
Bobber
Oil Change
Geppetto
Longhorn
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

Warmup:
• Motivators 9 to 1

Beatdown:
• This beatdown is to celebrate Bourbon’s 9-year F3 Manniversary. Five years ago, Bourbon took on the role of Nan’tan.
• Five cones set up in a line. Each cone represents one exercise. Run to first cone, perform the exercise, run to second, perform the exercise, etc. Once you finish at the fifth cone, you spring the path back to the start and repeat.
o Cone 1 = Merkins
o Cone 2 = Squats
o Cone 3 = BBSU’s
o Cone 4 = Lt. Dan’s
o Cone 5 = Plank-Jack Shoulder Taps (2 is 1)

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

Echo-Q
Arcy
Slinky
Footloose
Carmen Sandiego
Lyman
Sven
Opening and some warm up. SSH’s and windmills in cadence and stretch on your own for a minute.
BEATDOWN was a game of dice. Each person rolls and everyone does the exercise. Next person rolls and so on.
Snake eyes(two ones) – 15 burpees
3- 10 merkins
4- 15 flutter kicks 4×1
5- 10 absolutions
6- 20 big boys
7-12 were exercises with block
7- 10 overhead presses
8- 10 block swings
9- 10 thrusters
10- 20 block rows
11- 20 curls
Box cars(2 sixes)- 10 man makers
Closing and Arcy was the 6

PAX:
Red October-VQ
Gold Star
Rhino
Everest

Warm Ups:
Side straddle hops
Chain breakers
Windmills

Beatdown:
Sheldon Cooper
10x each burpees, squats, merkins, BBSUs
Lap around the chessboard
9x of each, etc.

11s
10x American Hammers
Run to the chessboard
1x absolution
Run back
9x and 2x, etc.

9/1/26
AO: Lower Necropolis
Run for it!

PAX:
Dutch
Photon
Rudy
Echo
Mile High
Coconut
Meatloaf
Montoya
Isosceles
Longhorn-Q

Huckleberry opened up. Longhorn closed COT

Counted off and lwt the PAX know the route which was going across the bridge and down the trail to Side Cut park then run back towards the bridge by the river and did that loop on repeat.
2 laps ended up around 5 miles.

COR
NOR
6TH- Van Wilder (Rucker)
Announcements
LDP3
BOM