F3 workout, men present: Kolson, Southie, Bob Ross
SSH x13 IC
Imperial Walkers x13 IC
Hillbillies x13 IC
Arm Circles x13 each direction
Good Mornings x13
Coupon Curl x13
Coupon Overhead Press x13
Coupon Goblet Squat x13
Coupon Upright Row x13
Repeat 4 rounds
Coupon Thrusters x13
Rifle Carry 130 ft
Coupon Bench Press x26
Rifle Carry 130 ft
Coupon Skull Crushers x26
Repeat x 2
Sit Ups x26
Flutter Kicks x26
American Hammers x26
15 Burpees
26 Merkins
End with COT
Pure Evil beatdown
Pax:
Meatloaf
Goldstar
Spaulding – Q
The thang:
Warm up
Wind mills – 13
Arm circles -13 forward and 13 backward
Motivators- starting at 13
Main beatdown:
This is a descending ladder from 13 to 1.
Each round = the number of reps matching the round.
Example:
Round 13 = 13 reps of everything
Round 12 = 12 reps of everything
…and so on.
13 minute timer
Exercises:
• Merkins
• Squats
• Big Boy Situps
• Plank Jacks
• Imperial walkers (2=1)
After each round:
Run down to sidewalk intersection and back
Revenge round:
Descending ladder 13 down to 1
Burpees!
Run down and back after each set
Round and Round
Pax:
Chubbs
Arcy
Jersey
Big spoon
Warrior
Rumor
Quick draw
Spaulding – Q
The thang:
Warm up:
Potato pickers
Arm circles
Motivators (starting at 8)
Beatdown:
Round 1
Working around the island
Top right corner and bottom left corner
3 burpees every time then Bear crawl to next corner
Top left corner and bottom right corner 10 reps then run to next corner
Lap 1. jump squats
Lap 2. Merkins
Lap 3. Big boy sit ups
Lap 4. Side straddle hops
Round 2 – same work
Mode of transportation karaoke and politicians (back pedal)
3/12/26
Pax:
Thor-q
Coconut
Carmen San Diego
Mile high
We ran more than worked but we sweat a lot.
Cone 1- 1 kraken burpee
Back to bottom- 10 LBC’s
Cone 2 – 2 kraken burpees
Bottom- 20 LBC’s
Continue until cone 5 and 50 LBC’s
Round 2
Kraken burpees at cones/monkey humpers and Freddie Mercs at bottom.
03/11/2026 – Dicey Legs:
Date: 03/11/2026
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon
PAX Count: 3 Total
PAX Names:
Huckleberry
Spaulding
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 10 to 1
Beatdown:
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by a factor next to the exercise.
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank or Al Gore in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Jump Squats; multiplier = x10
Exercise 2: Side Straddle Hops (4 count, in cadence); multiplier = x10
Exercise 3: Sprints (from one set of cones to other and back); modified due to thunder storms to butt kickers or high knees; multiplier = x.5 minutes
Exercise 4: Lt. Dans; multiplier = x5
Exercise 5: Imperial Squat Walkers = multiplier = x5
Exercise 6: Al Gore w/ jump squat on your count (hold for number of seconds, count around the circle); multiplier = x10 seconds
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Spaulding.
• Announcements
• LDP3
• COT / Prayers and Intentions
3/11/26 0530-0615 “Where’s Waldo” @ FOD
Some rain was due for one of my Q’s. Unfortunately, rain = Meatloaf fartsacking. Thankful for the shelter and picnic tables to get some good work in.
Pax:
Waldo
Wario
Footloose
Sven
Lyman
Rudy
Big Spoon
Rumor
Hamm
Guardian – Q
Simple warmup with forward and reverse arm circles followed by 4 count squats IC. Mosey to the shelter house.
Most work done IC, a few were OYO. After each exercise, 20 step-ups were done on the picnic tables.
WMD merkins
Heavy Freddie’s
Elf on a shelf
Rocket dips
E2K
Superman’s
Wing nuts
Absolutions
London Bridges
Derkins
Outlaws
COR
NOR
Rumor – 6
Announcements
LDP3 – Self control
Prayers for Rudy’s daughter and my M.
Waldo did in fact come through with coffee. I thoroughly enjoy 2nd F post beatdown. If you ask Waldo to bring coffee, it’s easy to find him 🙂
Mudhole
311/26
Mudhole closed due to lightning 🙁
3/4/26
Mudhole
Wednesday ruck
Pax
Fallout boy
Pinto
Raven – Q
Intro
5 principles
Rucked around the park some
CoT
BoM
Aye!
3/10/26 The Commons
Mar10 Day Yoshi & Wario Co-Q
Intro/Welcome
Count o rama
Warmup:
7 count Motivator
The Beatdown:
Borrowed Thor’s Mario Kart Cards
Set up 8 stations around the perimeter of the grassy area at the commons. Placed 4 blocks in the center. All PAX started at the same station pulled a card from the cup and completed the exercise and number of reps on the card before moving onto the next station. Chubbs 2.0, Eagle, completed the most laps, 7!
Count o rama – 8
Name o rama
6 – Arcy
LDP3 – Gold Star
COT
Pax:
Yoshi (Q)
Wario (Q)
Ponzi
Everest
Gold Star
Arcy
Chubbs
Eagle
3/10/26 Coronado
Mario Murph
Intro/Welcome
Count o rama
The Beatdown:
1 mi run
100 Pull-ups
200 Pushups
300 Squats
1 mi run
Count o rama – 16
Name o rama
6 – Spaulding
FNG – Sprocket (EH’d by Big Spoon)
LDP3 – Mercy
COT
Pax:
Yoshi (Q)
Mercy
Rubbermaid
Fat Amy
Viper
Bulldog
Spaulding
Geppetto
Big Spoon
Shepherds Pie
Rumor
Sprocket – FNG
Footloose
Stark
Echo
Lonzo