Author: wstark

We played two rounds of Jenga working arms,legs and core. No running or Burpees for this F3versary.

Caleb “Wario” Croniser
Rick “huckleberry” Thielen
Mike “Arcy” Place
Paul “Zimba” Nel
Carl “Crawdad” Meister
Steve “jersey” Byrne

09/29/2025 – Four Corner EMOM:

Date: 09/29/2025
Time: 5:30 – 6:15 AM
Location: Gauntlet – Rivercrest Park, Perrysburg
Q: Bourbon

PAX Count: 7 Total

PAX Names:
Huckleberry
Wario
Flipper
Guardian
Irish Hoss
Montoya
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:
• Four cones setup in a square; 25 yards apart from each other.
o Cone 1 = Merkins
o Cone 2 = Lt. Dan’s
o Cone 3 = Absolutions
o Cone 4 = Big Boy Sit-Ups
• PAX Start at a cone. 15 reps of the exercise at each cone, sprinting between each cone. After the 15 rep lap, PAX repeato and go down to 14 reps of each exercise. Repeato dropping one rep each round until time is called.
• 3 minute EMOM timer set. When the timer goes off, stop where you, sprint to the middle of the box and complete 5 Burpees, sprint back to where you were and resume where you left off.

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

Backblast – September 27th 2025

AO – Battlefield

Pax
Zimba – Q
Arcy
Wipers
Fat Amy
Full Pull
Snowbird
Boucher
Frankenstein
Huckleberry
Crawdad

Workout: Ruck through Fallen Timbers Battlefield

FNG’s: No

IPC Postgame show
RD0: 20 yard Ladder run
RD1: 12 Thrusters and 12 100m sprint
RD2: 20 Cleveland Rocks – coupon clean with two lunge steps = 1 rep
RD3: 33.3 yard out/back coupon lunge step
RD4: 30 Manmakers/ Blockies
RD5: 33.3 yard out/back reverse murder
RD6: 40 thrusters
RD7: 40 kettle bell swing
RD8: 40 coupon jump over
RD9: 40 decline merkins
RD10: 100 BBC and 150 squats
RD11: 20 yard Ladder run

COT & LDP3
PAX: Southie & Colson

Meatloaf – Q
Photon
Big Spoon
Waldo
Rudy
Fat Amy
Mile High
Purdy
Landslide
Coconut
Spaulding

2025 IPC Week 4

Backblast: August 27th, 2025

AO: The Fortress

Workout: 10 miler Black Ops

PAX: Carmen Sandiego – Q
Coconut

FNG’s: No

The Thang:
Ran 10 miles. Started at Fortress and ran to Sidecut. The ran through Maumee downtown back to the Fortress.

Backblast: August 28th, 2025

AO: Pump Station

PAX:
Carmen Sandiego-Q
Photon
Flat Rate
Ukulele
Radio
Fossil
Piggly Wiggly
Crawdad

Workout: Not fast, but furious

FNG’s: no

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: SSH’s, Good Mornings, Downward Dog, Cobra and greatest stretch in the world.

The Thang:

Ran to 6th street then over to Woodland Park, around the trail and back towards the Pump Station by taking 2nd street. Fartlek option of sprinting between lamp posts. Radio rucked.

Count-O-Rama: 8
Name-O-Rama

The Six – Radio

LDP3

Ball of Man

Backblast: 09.28.2025

AO: Pump Station

PAX:
Footloose
Huckleberry
Wario
Fossil
Flat Rate
Ukelele
Tarnished
Piggly Wiggly
Photon
Thor
Crawdad
Guardian
Carmen Sandiego
Sherpa-Q

Workout: Sherpa's VQ

Welcome
F3 Mission and Core Principles
Disclaimer

Warmup: SSH, Willy Mayes Hayes

The Thang:

3 Rounds: One series of tabata (7 exercises) followed by carrying 'something heavy' up the hill to a marker and back. (PAX choice of how to carry: suitcase, farmer, overhead, bearhug, etc.)

Round 1 & 2: 45 seconds work – 15 seconds rest
Round 3 : 30 seconds work – 10 seconds rest

Tabata exercises (with block):
1. Swings
2. Clean and press
3. Goblet squat
4. Curls
5. Single arm rows (switch halfway)
6. Bulgarian split squats (foot on block, switch halfway)
7. Pot o' golds [stand with block to side, squat and twist to pick up, stand and arc over head twisting and squatting to set on other side]

'Something heavy' items carried:
sandbags (50-100 lbs)
tree stump
large rocks
weight plates
kettlebells + thor hammer style bell
weighted sled
weighted punching bag
weighted buckets
weighted bags

COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

F3 Rabbit Hold
“Say Hello to the Hill” – 9/26/2025 @ 5:30 am
PAX:
Purdy
Vespa
Gold Wing
Rudy
Waldo
Footloose
Brick Yard
Lyman
Bulldog – Q
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
The Beatdown:
Rifle Carry coupons to the Hill
Line up at the starting line in front of the hill – partnered up, waived to the hill, said hello to the hill, forgot about the hill (not in play today)
MOT to shelter house – Partner run – backwards run while partner does 3 merkins and sprints to catch up. Trade off when tapped out.
Bench Work – 1 minute of work followed by 1 minute of rest
• Elevated Merkins
• Step-Ups
• Dips
• Foot Elevated Plank
• Incline Mountain Climer
• Elevated Split Squat Right
• Elevated Split Squat Left

MOT back to hill – Partner run – backwards run while partner does 3 merkins and sprints to catch up. Trade off when tapped out.

Block Work – 1 minute of work followed by 1 minute of rest
• Curls
• Block Squat
• Overhead Press
• Row
• Skull Crushers
• Block Swings
• Block Press
Farmer carry coupons back to starting point
COT: 6th was Footloose

26 September 2025 Backblast: Dora, Colson, and Southie posted.

40 minute timed IPC X-out
40 kettle bell swings
40 lateral coupon jumps
40 thrusters
40 inclined merkins
25 yard run and 5 burpees every 5 minutes.
End with COT.