7/14/25
Never Miss a Monday
The Nest
Pax:
Fallout Boy
Raven – Q
Intro, 5 principles.
The Thang:
Ran Route 66. A lap around the school with 3 burpees at each entrance.
Then played some “Chair of death”.
Which is drawing from the deck of F3 cards and doing the exercises. We st the cards on the chair.. Nice and simple.
CoT
BoM
As always, it was an honor to lead.
Aye!
8 Hims got 1% better today.
This one came straight out of the book "Freed to lead"
Mile High the Q
Badger the 6
Long horn
Flipper
Ham
Challoupa
Thor
Irish Hoss
Guardian
Honored to lead. Keep coming back.
The Impossible Kingsbury Lap
Pre-Thang:
Everyone 20 Burpees for late PAX, 20 Don Quixote’s and Dynamic Stretching
Thang:
100m coupon curl walk
100m rifle carry
100m murder bunnies
100m run
100m burpee broad jump
100m bear crawl
100m lunge walk w/coupon
100m farmer carry coupon
400m run
AMRAP – merkins
COT & LDP3
PAX: Dora, Southie, Fudd, Twilight Zone (TZ), and Colson
AO: The Pump Station Run
PAX:
Ukulele – Q
Flat Rate
Photon
Tarnished
Radio
Badger
Workout: Pump Run
FNG’s: none
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: Piano Keys and Side Straddle Hops
The Thang:
Run at different paces and strides. Up the hill with a sprint, 10 merkins at the top, run slower back down towards the stairs, run up the stairs 2 steps at a time and 10 squats behind the monument, run back down. Run with a longer stride at a constant pace to and up “The Wall” and do 10 crunches before coming down the stairs and restarting at the hill. Repeat until time runs out.
Count-O-Rama: 6
Name-O-Rama
The Six – Radio
LDP3 – 2nd F
Date: 07/12/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg
5 Levels Leadership Ruck
Pax: Total 6
Poe
Ukulele
Photon
Carmen San Diego
Binford
Tarnished – Q
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Credo/Disclaimer
Thang:
Discuss John Maxwell's Five Levels of Leadership and the principles behind them.
Discussion:
The 5 Levels of Leadership are:
1. Position – Rights – People follow you because they have to.
2. Permission – Relationships – People follow you because they want to.
3. Production – Results – People follow because of what you have done for the organization.
4. People Development – Reproduction – People follow because of what you have done for them.
5. Pinnacle – Respect – People follow because of who you are and what you represent.
COT
Count-O-Rama
Name-O-Rama
6: Poe
Announcements
LDP – FTL11 The Glue of the Second F
Prayer
7/13 – Summer Sunday Swampball Series
Q – Viper
PAX:
Freeloader
Snake Bite
Cinnamons
Nope
Gibbs
Doogie
Hat Trick
Norm
Octane
Sven
Full Pull
Beni Hana
Fat Amy
Silver Surfer
Scrum
From F3 Toledo
Bull
We played 2.0 friendly Swampball. It was glorious.
CoT
6 – Bull
Low and Slow for 7/11 at the Rabbit Hole
W/U
SSH x 12
Windmills x 12
And whatever else you want to do to stretch out
The Thang
Mosey to the hill
3 stations
Base, Top, and path
At each station do the following:
7 Burpees
20 ab exercises of your choice (11 was not enough but 7+11 didn't seem line a good number so 20 it is)
After your last round, you could go down the steps or explore the rabbit hole aka the Grand Canyon of Whitehouse (for Squeegee who was DR)
Pax
Norm
Fancy Feast
Fat Amy
Cybertruck
Barney
Viper
Rudy
Brickyard
Squeeggee – DR
Vespa
Doubtfire
Goldwing – Q
Battlefield Ruck – Punch The Day in The Face (16 Pax)
Manchester – Q
Stark
Crawdad
Radio
Fat Amy
Norm
Gulliver
Yoshi
Meatloaf
Djibouti
Jersey
Van Wilder
Arcy
Cyber Truck
Scrum
Rudy
F3 Farewell Beatdown for Thai Guy
The Battlefield
6:30 am
7/12/25
PAX:
Djibouti
Wario
Arcy
Stark
Manchester
Norm
Shepherd
Crawdad
Yoshi
Fat Amy
Jersey
Meatloaf
Gulliver
Waldo
Landslide
Doubtfire
One Band Man
Forrest
Irish Hoss
Spaulding
Terminator
Fanny Pack
Rudy
Zimba
Radio
Vespa
Jalupa
Co-Q: Huckleberry & Thai Guy
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
Motivators (10): Huckleberry
Boombox Beatdown: Thai Guy
Team Tug-o-War
COT:
Comments by: Huckleberry
6th was: Thai Guy
FOLLOWED BY A TAILGATE BREAKFAST FOR Thai Guy!
BACKBLAST
Dora, Colson
Partial Murph. Colson had to run. Dora is sore.