Nightmare (Perrysburg Municipal Park) – Bourbon

11/07/2025 – The 45th:

Date: 11/07/2025
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg, OH
Q: Bourbon

PAX Count: 13 Total
PAX Names:
Guardian
Spaulding
Irish Hoss
Fat Amy
Huckleberry
Tarnished
Longhorn
Cocktail (DR from Columbus)
Photon
Dodger (Kotter)
Doubtfire
Geppetto
Bourbon (Q)

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:
• Side Straddle Hops – 45 in cadence; We changed this to 52 in cadence in celebration of Tarnished’s birthday as well.

Beatdown:
• 4 Rounds. 5 Exercises per round. 45 seconds of work. 15 seconds of rest. 1 minute rest between rounds.

• Round 1: Foundation 45
o Merkins
o Air Squats
o Mountain Climbers
o Carolina Dry Docks
o Bonnie Blairs

• Round 2: Core Crusher 45
o Big Boy Sit-Ups
o Flutter Kicks
o Little Baby Crunches
o Freddie Mercury’s
o Leg Raises

• Round 3: Power 45
o Burpees
o Jump Squats
o Plank Jack Shoulder Tap
o Lt. Dan’s
o Absolutions

• Round 4: Endurance 45
o Suicides
o Apolo Ohno’s
o Suicides
o High Knees
o Suicides

• Birthday Finisher: The Final 45 (45 reps of each)
o Air Squats
o Merkins
o Big Boy Sit-Ups
o Mountain Climbers (4-count)
o Burpees (we didn’t get to these as time expired on us)

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