Colson’s Workout Buffet
Pre-Thang:
2 mile run
20 burpees for late PAX
Thang:
20 Don Quijote
20 merkins
20 jungle boy squats
20 pull ups
20 burpees
20 jump over burpees
20 BBC
20 Xfactors
20 LBC
20 wide merkins
20 no-cheat merkins
20 Bonnie Blair’s
20 thrusters
20 WW3 sit-ups
20 coupon curls
20 Peter Parker (knee to elbow during plank)
20 Superman
20 mountain climbers
20 squats
COT
PAX: Dora, Southie, Colson
F3 Guantlet
5:30 am
8/4/25
PAX:
Flipper
Soot
Tarnished
Stark
Casper
Irish Hoss
Spaulding
Q: Huckleberry
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 Murph:
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
COT: 6th was: Soot
Date: 08/03/2025
Time: 6:15 – 7:00 AM
Location: Hood Park – Downtown Perrysburg
Not A Huckleberry Beatdown
Pax: 10 Total
Spaulding
Flo
Radio
Sherbert
Stalker
Huckleberry
Shepherd
Flat Rate
Photon
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
Disclaimer
Warmup: Abe Bogoda, Chain Breakers, Michael Phelps
Thang: 11 Workout with rep count increasing from 1 to 10 at the bottom and decreasing from 10 to 1 at the top. At the halfway point on the hill the PAX did 11 reps of block exercises on the way up and way down.
Exercises:
Bottom – Burpees
Top – Jungle Boys
Middle Going Up – WW3 Sit-Ups
Middle Going Down – Squat Thrusters
COT
Count-O-Rama
Name-O-Rama
6: Huckleberry
Announcements
LDP
Prayer
Date: 08/03/2025
Time: 5:30 – 6:15 AM
Location: Hood Park – Downtown Perrysburg
We Will Run
Mission
Principles
Disclaimer
Thang: Ran to Woodland Park, around it, and back. Had a ”missing” person that was found (thanks Photon!).
Pax: 5 Total
Sherbert
Flat Rate
Stalker
Photon
Tarnished – Q
COT
Count-O-Rama
Name-O-Rama
6 – Photon
Prayer
8/3 – Summer Sunday Swampball Series
Q – Viper
PAX:
Freeloader
Snake Bite
Cinnamons
Nope
Roblox
Gibbs
Beni Hana
Rudy
Footloose
Bear
Purdy
Mercy
Skeeter
From F3 Toledo
Bull
Greninja
Sweet Lou
Primetime
We played 2.0 friendly Swampball. It was glorious.
CoT
6 – Skeeter
We took a ruck down to the river loop to remember some legends lost last month, Ozzy Osbourne and Hulk Hogan. Tribute playlist:
Legends are Made
Want You (Ozzy)
Real America (Hulk Hogan Theme Song)
Road to Nowhere (Ozzy)
Shot in the Dark (Ozzy)
Mama, I’m Coming Home (Ozzy)
Close My Eyes Forever (Ozzy)
No More Tears (Ozzy)
Flying High Again (Ozzy)
See You on the Other Side (Ozzy)
Paranoid (Black Sabbath)
Hellraiser (Ozzy)
FNG Named – Ryan “Glazer” Foster
Downrange Guest “Cocktail”
COT
PAX:
Cybertruck
Waldo
Salsburry
Twister
Archie
Echo
Cocktail (Downrange)
Norm
Glazer (FNG)
Stark
Zimba
Bulldog – Q
Date: 08/02/2025
Time: 5:30 – 6:25 AM
Location: The Fortress – Grace Church Perrysburg
Leadership Ruck
Pax: 7 Total
Isosceles
Poe
Golden Gate
Meatloaf
Binford
Photon
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 the five ways of being from the Servant Leader that will move you toward an unswerving attitude of service and therefore your spirituality in leadership.
COT
Count-O-Rama
Name-O-Rama
6: Binford
Announcements
LDP
Prayer
Purdy #20- 08/02/25 – Battlefield –
SATURDAY STROLL BEATDOWN
Exercises (Mosey to each location of a shuttered business below & do the exercise for the duration of the song)
1. Granite City Brewery (Rocky Balboas)
2. House of HIM (Big Boy Sit-ups)
3. Abe’s Ice Cream (Dips)
4. Gap (LLCoolJs)
5. White House/Black Market (Black Snakes)
6. Shirley’s Popcorn (Grady Corns)
7. The Walking Company (Walk Like an Egyptians)
8. Maxx Fitness – (Merkins)
9. GNC – (2 man Sprints)
Purdy – Q
Norm
Fat Amy
Cyber Truck
Echo
Huckleberry
Bulldog – 6
Footloose
Twister
Glazer
Jersey
Jenga
Wonka – FNG
Wipers
Zimba
Archey
Waldo
Fanny Pack
Cocktail
8/1/25 Rabbit Hole
Ride the Sleigh!
PAX:
Purdy
Brickyard
Cyber Truck
Full Pull
Echo
Bronco (OJ Lopez from F3 Naperville)
Landslide
Twister
Bulldog
Manchester
Footloose
Waldo
Fancy Feast
Yoshi
Gold Wing
Photon
Doubtfire
Fat Amy (Q)
Warm-ups: Windmill, SSH, Squativators in Cadence
Broke into 3 teams of 6 each
Each team took turns pushing & riding the sled to the hill
Carried the sled up the hill
Did 40 Monkey Humpers to honor Yoshi's 40th birthday!
Rode the sled down the hill and pushed it back to the start
6: Bronco – Excited he could stop today as he traveled through – felt like home!
08/01/2025 – Tetris Tumble: The Other Block Workout:
Date: 08/01/2025
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg, OH
Q: Bourbon
PAX Count: 9 Total
PAX Names:
Spaulding
Huckleberry
Tarnished
Thor
Wario
Cage
Longhorn
Bevo
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:
• Motivator’s – 10 to 1
Beatdown:
• Tetris Tumble XL:
o PAX take turns rolling the Tetris tumble die. We do the exercise with the corresponding Tetris piece. Then move on to the next person to roll the die. Sprints after every 5 moves/rolls.
o Die/piece options:
1. Line: 10 Big Boy Sit-Ups
2. Block: 10 Burpees
3. “L” Shape: 10 Lt. Dan’s
4. “Z” Shape: 10 Imperial Squat Walkers
5. “T” Shape: 10 SSH’s (in cadence)
6. PAX Choice: 10 Absolutions
o Every time the game tumbles, we will perform motivators from 10 to 1 and then start over.
o Results:
1. PAX successfully placed all Tetris pieces on the board without tumbling. Their reward was Motivators 5 to 1 instead of 10 to 1.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Cage.
• Announcements
• LDP3
• COT / Prayers and Intentions