Hump Day beatdown
Pax:
Manchester
Rudy
Lyman
Spaulding-Q
The thang:
Warm up
Wind Mills
Chain breakers
Motivators 10
The thang:
Over to the track
11s
Squats 10 to start
Run to top of hump and do 5 merkins every time
Run to other end
Pickle pounders – 1 to start
7s
Burpees 6 to start
Lt dans 1 to start
COT:
Manchester- Six
Prayers for health and recovery
12.2.2025 – The Commons –
WWE (Winter Workout Exercises)
Pax List:
Q – Gold Star
Ponzi
Anchor
What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT
Credo – Leave no man behind, but leave no man where you found him.
Warmup – SPMICE
>Chain breakers – in cadence (10 count)
>Potato Pickers – in cadence (10 count)
>SSH – in cadence (20 count)
Beatdown = Deck of Cards workout
A-5: Add a one to the front
6-9: Double the value
10-K: Face Value
*smaller group tonight, so each round, we did 3 cycles of each pax drawing a card
Round 1
Heart –Step ups
Diamond – Mountain Climbers (2:1)
Spade – Squats
Club – American Hammers (2:1)
Run around chess board
Round 2
Heart – Mike Tysons
Diamond – Bonnie Blairs (2:1)
Spade – Snowflake Plank (30 seconds)
Club – Nolan Ryans
Run around chess board
Round 3
Hearts – sNOw Angels
Diamonds – Dips
Spades – Speed Humpers (30 seconds)
Clubs – Decline Merkins
Run around chess board
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
12/2/25 The Murph
PAX:
Big Spoon
Gucci
Rumor
Crawdad
Doubtfire
Mercy
Fat Amy (Q)
We Murphed in 7” of snow! 1 mile felt like 3. We definitely got better.
Pax
Coconut
Fossil
Mile High
Isosceles (Q).
Ran the landslide loop from upper necropolis.
Ruck
Date: December 2, 2025
Location: Upper Necropolis – Fort Meigs Historic Site – Perrysburg, OH
PAX:
Geppetto – Q
Van Wilder
Photon
Longhorn
Zimba
Meatloaf
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
The “Thang”:
PAX lined up 2×3 and we rucked towards lower Necropolis via Route 65 to Route 20, about face at the 22 minute mark just past Orleans Park and back to Upper Necropolis.
PAX rotated rucking partners every 11 minutes and everyone had the opportunity to start, finish or continue conversations with other PAX.
COT
COR-NOR-Six-LDP3-Announcements-Prayer
The Six – Photon – Saw an F3BS Facebook post and contemplated posting for about 60 days before he finally tried it. Speaking from personal experience, Photon told us to continue EH’ing men, even if it takes 60 tries. Photon was looking for a group of “male role models,” and he is grateful for the support he gets from the group. He said there was nowhere else he would rather be this snowy morning than in the cool crisp air and spending it with the PAX. Named Photon because he works at First Solar.
LDP3 – Ruthless Elimination of Hurry – Sabbath – Prioritze a sabbath day each week (or even ½ day per Iso) to rest, reflect, pray, worship, and reset yourself.
Personally, YHC found this book to be impactful in my life. I read it once a year to help recenter myself on what is important. With all of the culture noise constantly pulling us in various directions, it remains a constant struggle to prioritize Silence, Simplicity, Slowing and Sabbath.
Announcements – December CSAUP ruck is next weekend. HC and pay Huck for the holiday party!
Iso led the closing prayer and snagged the photo
Moleskin/Spreadsheet from the Gloom:
20s and light snow flurries
Inch or two of fluffy snow on our path the entire way may have slowed us down a little but we still got over 2.5 miles of rucking in.
Great to be back at the OG Tuesday ruck AO – THE Necropolis!!!
Honored to fill in for Stalker as the Q this morning.
Wrong Date, should have been posted Nov 22
Wrong Date!
Should have been November 22
11/30/25
Pump Run:
Thor(Q)
Radio
We Rucked in the snow
11/29/25
AO: The Battlefield
Workout: Mario Kart Sleds
PAX:
Thor(Q)
Photon
Wax On
Waldo
Footloose
Python
Rudy
Wario
Huckleberry
Lug Nut
Mercy
Doubtfire
Dougie
Wipers
Crawdad
Norm
Fat Amy
Lonzo
Shepherd
Mission, Principles and Disclaimer given
Warmup:
Windmills
Chainbreakers
SSH
The Thang:
Same as when we did it at Fortress but slight changes
Different Rules:
– Only one pax can push the sled at a time
— Everyone else is running along with it
-Whenever you pass a station, 1 pax has to stop, do 10 merkins, and then collect a card.
— You can use the card whenever you want
— The sledder does not need to stop, just 1 person who is doing the merkins
— To use the card, go to one of the other teams and give it to them. 1 pax needs to go to the middle and do what it says on the card.
— Drop the used card in the bucket
— If no one is with the sledder, then the person pushing has to stop and complete it.
– Bombs: At any time, one pax at a time can run a suicide to collect a bomb to use: Bomb: everyone on the other sled does 5 or 10 Burpees(extra)
— Lightening: At any time, one pax at a time can BEARCRAWL a suicide to collect a lightening to use: Lightening: you can add weight to another sled
— IF you are not in first place, you can have 1 pax work on burpees. Need to do 75 burpees as a team to collect a blue shell. Can only use the shell if you are not in first
Blue Shell: The other team all does 10 Man Makers
Items:
Mushroom: Bearcrawl to next station
Red Shell: 10 BBS
3 Red Shells: 30 BBS
Green Shell: 15 Curls
3 Green Shells: 45 Curls
Fake Boxes: 10 Merkins
Bananas: 30 Monkey Humpers
Triple Banana: 60 Monkey Humpers
Feather: 30 Flutter Kicks
Flower Power: 15 Plank Jacks, 15 Overhead Claps
Pirahna Plant: 10 Squat Thrusts
NOR & COT
Turkey's Revenge
Pax:
Armstrong (Q)
Deliverance
Fallout Boy
DORA partner workout with: 100 (T)hrusters, 150 (U)nderhanded Curls, 150 (R)ows, 100 (K)ettle Bell Swings, 150 (E)xtensions – tricep, 150 (Y) Squats. For a 'cool down' "Thunderstruck," holding plank (or trying to) and doing a push up for each 'thunder.'