07/04/2026 – Battlefield Beatdown
Happy 250 Anniversary of USA Independence Day
250 Reps
50 Burpees
50 Lt. Dans
50 Flutter Kicks (2:1)
50 Jungle Boi Squats
50 BBS
During the workout a 2 minute timer is running. Every 2 minutes on the timer the PAX must interrupt the work they are doing to run 50 yds down and back, then continue the work.
PAX
Huckleberry
Djibouti
Runt
Wild Hog
Cybertruck
Yoshi
Bulldog
Tackleberry
OSHA
Doubtfire
Norm – Q
7/5/2026 – National Bikini Day
PAX List:
Finkle – Q
Waldo
Ukulele
Bobber
Golden Gate
Intro – Welcome to F3 (Fitness, Fellowship, and 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
– Held outdoors, rain or shine, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust
Credo: Leave no man behind, but leave no man where you found him
Warm-up:
15 Windmills
15 Potato Pickers
The Thang:
Plank Circuit (15 minutes) – Complete all five exercises, then run a lap around statue. After returning, remove exercise of your choosing and complete remaining 4 exercises. Repeat running lap and removing an exercise each round until time is up.
– Captain Morgan’s x 5
– Spider-Man Merkins x 10
– Inch Worms x 15
– Shoulder Taps x 20
– Mountain Climbers x 25
Standing Circuit (15 minutes) – Complete all five exercises, then run a lap around statue. After returning, remove exercise of your choosing and complete remaining 4 exercises. Repeat running lap and removing an exercise each round until time is up
– Burpees x 10
– Box Jumps x 20
– Hillbillies x 30
– Smurf Jacks x 40
– High Knees x 50
Count-o-rama
Name-o-rama
Six – Ukulele
LDP3
Announcements
Prayer
COT
Picture
July 4, 2026
The Battlefield Ruck / Run
Some ran, some rucked, all got 1% better.
PAX:
Bulldog
Tackleberry
Samson
Djibouti
Cybertruck
Wild Hog
Runt – 6
Norm
OSHA – Q
COT
3 July 2026 Backblast: Besse and Southie posted.
Warmup: 250 Don Quixotes
Workout: 10 Merkins
10 Thrusters
10 Burpees
10 Kettle Bell Swings
10 WWIIIs
Run 400m
10 Pull-ups
Repeat 2 additional rounds
End with COT.
Echo-Q
Guardian
Ten Pin
Huckleberry
Stalker
Bandit
Geppetto
Hannibal
Mile High
Bobber
Crawdad
Lego
Big Spoon
Rumor
Blast Double
Opening and warmups were just stretching on your own.
Beatdown was start at top of stairs and do
10 squats
10 merkins
10 American hammers 2×1
10 Mike Tyson’s,
10 4 count SSH’s
Head down the stairs and do 5 burpees and repeat for the whole time!! F3 Toledo is doing a 250 challenge for all of July to do 250 reps incorporated into each beatdown to celebrate our country’s 250th birthday so I followed suit. We all did at least 50 of each exercise!!
Closing and Bandit did his 1st 6!
This is a great session that keeps you moving. Plenty of space to modify as needed, then right back at it for the next interval. Well put together
2 min Beatdown
Location: Wakanda
Date: 07/02/2026
PAX:
Van Wilder – Q
Takedown
Barrel Head
Purdy
Isoceles
Arcy
Wild Hog
Workout
7 Rounds
3 Stations per Round
2:00 at each station
Rotate to the next station at the 2:00 mark
Round 1
2:00 SSH
2:00 Jump Squats
2:00 Run
Round 2
2:00 Lt. Dan
2:00 American Hammers
2:00 Run or Bear Crawl
Round 3
2:00 Merkins
2:00 LBCs
2:00 Run
Round 4
2:00 Al Gores
2:00 Plank
2:00 Run or Walking Lunges
Round 5
2:00 Hand Release Merkins
2:00 Big Boy Sit-ups
2:00 Run
Round 6
2:00 Monkey Humpers
2:00 Flutter Kicks
2:00 Broad Jumps or Run
Round 7
2:00 Carolina Dry Docks
2:00 Freddy Mercurys
2:00 Run
Total Time: 42 minutes (14 exercise stations + 7 run/movement stations at 2 minutes each).
QIC
Stark
PAX
Doubtfire
Coconut
Bulldog
Manchester
Lullaby
Carmen San Diego
Yoshi
Photon
Cybertruck
The Thang
1776
3 stations. First stations always 17 reps, second stations 7 reps, 3rd station 6 reps. Started with 50 golf balls in a bucket. When a PAX finished a round they moved a ball from the full bucket to empty bucket. Once all 50 balls were moved the rounded ended.
Round 1
17 Merkins, 7 Lt Dans, 6 burpees
Round 2
17 American Hammers, 7 Apollo Onos (2 is 1), 6 8-Count body builders
Lighting Round 3
17 SSH, 7 High Knees (2 is 1), 6 Flying Squirrels
COR, NOR, Bulldog was the 6. LDP3 on marriage and listening to our wives problems, not always trying to FIX them.
And the need for touch (Not sex)
Peace Brothers
~Stark
GRANTLAND “TEST YOURSELF”
Welcome to F3
Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership
5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust
Creedo:
Leave no man behind, but leave no man where you find him
Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!
AO: GRANTLAND 7/1/2026
The Setup
Equipment needed: One heavy coupon (a cinder block or kettlebell), a paved track/parking lot, a bench or picnic table
Format: Group each set with a lap around the designated workout area (approximately ≈ 400 meters) to keep the heart rate pegged
1. Warm Up
Perform all exercises In Cadence (IC) SPMICE
10 Count Motivator
The SUCK-IT× 20
2. The Thang – Part 1:
Start with your coupon. Perform the designated reps at your starting point, then run a Parking Lot lap (goal = don’t put block down during the rounds!!!)
Round 1: 40 Blockees (Burpees utilizing the block)
Round 2: 50 Goblet Squats
Round 3: 40 Overhead Block Presses
Round 4: 50 Kettlebell/Block Swings
If you finish early, plank until 6 finishes or join him
3. The Thang – Part 2:
Find a picnic table and a partner. Partner 1 does table jump-ups, Partner 2 runs the parking lot, Rotate until the partners accumulate:
100 Picnic Table Jump Ups
200 Inverted Merkins (feet on bench seat)
300 Lunges (2 is 1)
If your team finishes early, mosey parking lot until all teams finish
4. The Thang – Part 3
CIRCLE UP w/ Block!!!!
Do not sit out. Execute every rep In Cadence (IC) to guarantee deep abdominal exhaustion:
SPMICE
LBCs (Little Boy Crunches): × 40
WWII Sit-ups: × 20
Flutter Kicks: × 40 (4-count)
American Hammers: × 30 (4-count)
Plank to Failure (PTF): Hold a strict plank until the last man in the group collapses.
End workout at 6:08 at the latest!
PAX PRESENT:
-Tarnished
– Rumor
– Doubtfire
– Irish Hoss
– Finkle
– Crawdad
– Jellystone – FNG (MIKE TACK)
– Cyber Truck
– Lullaby
– Bourbon
– Huckleberry
– Geppetto
– Montoya
– Photon
– Ten Pin
– Echo
– Coconut
– Bobber
– Binford
– Big Spoon
Count-o-ramma
Name-o-ramma
The 6
LDP3
Announcements
NOTES: didn't get a chance to make to Part 3 of the workout but it was a real burner! Thank you to the other 19 pax that showed up and got 1% better!
Wednesday Ruck
Mudhole
7/1/26
Pax:
Armstrong
Pinto
Raven – Q
Intro
5 principles
Rucked to the observation deck and then out the bike path some, back to parking lot.
CoT
BoM
We prayed for Pinto’s mother Eileen, she is currently battling a lung infection.
As always it was an honor to lead.