5K training for 8 weeks occurring From 2/18-4/8. Come and get some pointers on how to improve your running. Attendance at all is not required to join us. The start location will be at Grantland otherwise known as Perrysburg Rotary Community Park.
Not up for a ruck? Several PAX meet at The Necropolis to go for an invigorating 3-5 mile run.
F3 BB
Backblast: March 18th, 2025
AO: Necropolis (Moved to Grantland Rotary Park 26350 Fort Meigs Rd, Perrysburg, OH 43551)
Workout: Grantland 5k Training Week 5
PAX:
Capitol – Q
Guardian
One Man Band
Full Pull
Purdy
Geppetto
Lyman
Mile High
Norm
Sven
Coconut
Gold Star
Radio
Thor
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: SSH, Leg Swings, Toe Walk, Heel Walk, Hip Openers, Skip
Warmup: 5 minute run easy, out and back along Fort Meigs Rd toward Levis Commons.
Workout: 1000 meter repeats on gravel path at grantland. Cones mark start and finish. PAX run 1000 meters, walking rest at cone for 90 seconds, continue until 6:06am. Pick up the six.
Cooldown: 7 minute easy picking up six, around parking lot, return to shelter.
Stretches: Standing IT band, Quads, Hip Flexors, Lying Glute, Seated Hamstring, Butterfly, Calves
Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Lyman
Announcements
LDP
Prayer
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