F3 BB
Backblast: March 11th, 2025
AO: Necropolis (Moved to Grantland Rotary Park 26350 Fort Meigs Rd, Perrysburg, OH 43551)
Workout: Grantland 5k Training Week 4
PAX:
Capitol – Q
Photon
Meatloaf
Captain Crunch
Full Pull
Ukulele
Tarnished
Sven
Purdy
Norm
Pimento
Guardian
Coconut
Radio
Geppetto
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
The “Thang”:
Dynamic Stretches: Windmills, Potato Pickers, High Knees, Zombie Walks, Butt Kickers, Skips
Warmup: 7 minute run easy, out and back along Fort Meigs Rd, to Eckel Junction.
Workout: 400 meter repeats on gravel path at grantland. Cones mark distances. PAX run 400 meters, walking rest at cone for 90 seconds, continue until 6:09am. Pick up the six.
Cooldown: 7 minute easy picking up six, around parking lot, return to shelter.
Stretches: Various leg stretches
Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Tarnished
Announcements
LDP
Prayer
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