Purdy #18- 07/21/25 – Camelot –
BALANCE BEATDOWN
Warmup
– Side Straddle Hops
– Body weight squat jumps
Planks Variations (1 minute each)
– Plank Jacks
– Iron Plank (arms wide out to sides)
– Uneven plank (one arm wide out to side)
– Long Lever Plank (arms reaching out in front)
– Plank Reach (lift each arm up and reach out straight)
Exercises (1 minute each)
– Squats
– Gas Pumps
– Imperial Walkers
– Daniel Larussos
Purdy – Q
Mercy
Yoshi
Barney
Fat Amy
Rudy
Brickyard – 6
Bring Sally Up Beatdown
F3 – 5 core principles:
*Run 1 Kingsbury lap
*Bring Sally up: push-ups (35 push-ups)
– Superman
– Alligator merkins
– LL Cool J
– Luge
– Y-ups
(2 minute intervals with 12 second break between intervals – repeat once)
*2 minute break
*Bring Sally up: squats
– Superman
– Alternating Shoulder Taps
– Little Baby Crunches
– Lunge Steps
– Y-ups
(2 minute intervals with 12 second break between intervals – repeat once)
*2 minute break
*Bring Sally up: burpees
*Run 1 Kingsbury lap
COT
PAX: Dora, Fudd, Southie, Colson
Meatloaf – Q
Coconut
Thor
Bourbon
Landslide
Beevo
Longhorn
Brass Tax
Dingo
Spaulding
30 Squat Thrusters
30 Merkins
30 Swings
400 meter run
15 WW3
15 Manmakers
15 Absolutions
400 meter run
Alternate between these 4 rounds, nobody finished that ended up being very difficult
Pump Station – Checkmate
Date: 07/20/2025
Time: 6:15 – 7:00 AM
Location: Pump Station – Perrysburg, OH
Q: Binford
PAX Count: 16
PAX Names:
Doubtfire
Spaulding
Carmen Sandiago
Flatrate
Geppetto
Crawdad
Photon
Nitrous
Spreadsheet
Meatloaf
Waldo
Manchester
Guardian
Mamba
Madden
Binford
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
Work:
Total Time: 45 minutes
Warm-Up (5 min)
Split into two teams. Identify a king for each round. Everyone else is pawns. Kings do not need to do the whole set and can assist reps for pawns in anyway. Position 3 cones or landmarks up the hill for each grind set. Each grind set signifies a chess pawns movement on a chess board. Hence repetitions moving from 16, to 32, to 48, 64. This is the elevation of pawn ranks. Goal is to have all pawns finish 64 to become queens. All sets are done at bottom of hill.
Grind Set 16:
Hand release merkins
Jump Squats with 3 sec hold
Burpee
BBSU
Bear Crawl to first cone
Grind Set 32:
Wide Merkins
Bonnie Blairs
Starfish
Plank Shoulder Taps
Sprint to first cone, Bear crawl to second
Grind Set 48:
Mountain Climbers
Monkey Humpers
Freddy Mercs
Plank Jacks
Side Shuffle to 3rd Cone
Grind Set 64:
Squat Calf Raise
Carolina Dry Docks
LBCs
Imperial Walkers
Run hill backwards
Checkmate Push
AMRAP
10 merkins
10 Bonnie Blairs
5 burpees
Hill Sprint
Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Carmen Sandiago
COT – Crawdad
Prayers and Intentions – Open format
—
15 Hims helped Jersey escape the Looney Bin. Participants were:
Djibouti
Echo
Thor
Fancy feast
Arcy
Snowball
Doubtfire
Crawdad
Tackleberry
Waldo
Norm
Mercy
Sugar bush
Jersey
Jenga
Backblast: July 20th, 2025
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Photon – Q
Carmen Sandiego
Flat Rate
Guardian
Workout: Post-Spartan Recovery/Accountability Run/Ruck
FNG’s: N/A
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: N/A
The “Thang”:
Gentle out and back run to The Necropolis, over the bridge, under the bridge, and back again.
Ended with:
Count-O-Rama: 4
Name-O-Rama
The Six – Flat Rate
LDP3
Ball of Man
Spreadsheets from the Gloom: Thanks for the guys who showed up to help ensure I got out even after a tough Spartan course. Wouldn’t have gotten out of bed otherwise.
Backblast: July 8th, 2025
AO: Necropolis
PAX:
Capitol – Q
Coconut
Photon
Badger
Flipper
Dutch
Mile High
Norm
Fiesta (down range)
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
Count-o-rama
The Thang:
Out and back run towards Perrysburg Fire Station 39.
Head out onto make a right on 20, turn right on W Boundary Rd., turn right on Indiana. At Fort Meigs, pickup the six to bring the group back together. Turn left on Ft. Meigs Rd. Continue straight out toward the Fire Station 39. Turn back at 5:56.
Count-O-Rama
Name-O-Rama
The Six
LDP3
Ball of Man
Echo-Q
Waldo
Norm
Crawdad
Zimba
Djibouti
Arcky
Waldo and Norm went for a run and the rest of us a nice paced ruck with some good conversation!
Nope
Lyman
Cybertruck
Skeeter
Silver Surfer
Fat Amy
Brass tacks
Scoober
Purdy
2 ply
Callahan
Isosceles
Rudy
Dingo
Mulch
Zero Turn
Footloose
Yoshi
Cinnamons
SWMPBALL
Sven
Gangbox
Isosceles
Fat Amy
2 ply
Rudy
Scoober
Patch
Snake Bite
Dingo
Sugar bush
Photon
RIchie rich
Progresso
Pooh bear
Purdy
Full pull
Gandalf
Lyman
Yoshi
Colgate (FNG)
Mercy (Q)
SWAMPBALLLLLL