Category: Uncategorized

Backblast: August 17th, 2025

AO: Pump Station

PAX:
Carmen Sandiego-Q
Photon
Flat Rate
Binford
Sherpa (FNG)
Echo
Stalker
Flo
Tarnished
Gulliver
Wario
Spaulding
Guardian
Ukulele

Workout: Shovel flag handoff

FNG’s: yes

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:

Carried the blocks to the bottom of the hill. Workout was a Kilimanjaro theme. Workout rounds were as follows:

A
AB
ABC
ABCD
E
DCBA
CBA
BA
A

A= 10 WW3 SU’s
B= 25 flutter kicks with blocks
C= 25 goblet squats
D= 25 merkins
E= 50 AH’s

After each round, you had to run up the hill and stairs to do 5 burpees and come back down.

Count-O-Rama: 14
Name-O-Rama

The Six – Stalker

LDP3

Ball of Man

Ukulele is now the new Site Q for the Pump Station and I am the new Ruck Q.

8/17 – Summer Sunday Swampball Series

Q – Viper

PAX:
Freeloader
Snake Bite
Cinnamons
Roblox
Gibbs
Rudy
Purdy
Mercy
Skeeter
Djibouti
Norm
Octane
Doogie
Sven
Pooh Bear
Fat Amy
Flex Hard

From F3 Toledo
Bull
Greninja

We closed out the 2025 Summer Sunday Swampball Series. It was a glorious season, looking forward to next year!

CoT

6 – Bull

Backblast: August 17th, 2025

AO: The Pump Station Run

PAX:
Carmen Sandiego-Q
Photon
Ukulele
Flat Rate
Sherpa (FNG)
Echo
Tarnished

Workout: Between a walk and a hard pace

FNG’s: Yes

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: NA

The Thang:

Ran from the Pump Station, down Louisiana and made a left on 6th street. Ran all the way to Woodlands Park and ran the park loop. After exiting the park, we ran on boundary toward 2nd street and back to the pump station.

It was close to a 5k run.

Count-O-Rama: 7
Name-O-Rama

The Six – Echo

LDP3

Ball of Man

Pax:
Tackleberry
Jersey
Footloose
Djibouti
Archy
Mercy
Crawdad
Shepherd
Fancy feast
Zimba
Yoshi
Viper
Rudy (Q)

Workout: Noughts and crosses

8/16/25 – Battlefield Ruck/Run

This week we talked a lot about Positive Habit Transfer so, on the ruck we paired up and shared with each other some positive habits to encourage each other and also some negative habits we hoped to remove from our lives.

8 Ruckers and 5 Runners – like it or not Full Pull is a runner 7miles this morning!

Rudy
Jersey
Yoshi
Djibouti
Wipers
Full Pull
Tackleberry
Viper
Footloose
Zimba
Crawdad
Arcy
Norm – Q

Quad Q- Thor Fartsack beatdown

Pax:
Bourbon- Co Q
Stark – Co Q
Tarnished- Co Q
Spaulding – Co Q
Piggly Wiggly
Huckleberry
Echo
Meatloaf
Guardian
Goldstar

The thang:
Motivators (start at 10)

11s – pull ups-run to the other side of the Bball court-hand release merkins

Paula Abdul- 2 steps forward do 20 plank jacks, 1 step back do 20 (1-1) imperial walkers

Finished with a long Indigenous people run around the entire AO

Fortress – No Mulligans Given

Theme: Golf (every station = a “hole,” no redos, push through)

Date: 08/16/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford

PAX Count: 6 Total
PAX Names:
Spaulding
Golden Gate
Hannibal
Longhorn
Van Wilder
Binford

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

Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Binford
Prayers and Intentions – Group Prayer

Work:
—

Warm-up (5–7 min)

Side Straddle Hops – 20 IC

Windmills – 10 IC

Imperial Walkers – 15 IC

Arm Circles (forward/backward) – 10 IC each

Mosey lap around lot

—

Disk Golf Theme
The Course – 9 Holes Front Nine

Each “hole” has a par (rep count). Pax rotate through together. Every throw cost the par rep count.

Hole 1 – Driving Range

20 merkins

Hole 2 – Sand Trap

25 jump squats

Hole 3 – Short Putt

15 big boy sit-ups

Hole 4 – Long Fairway

20 walking lunges (each leg = 1)

Hole 5 – Bunker Burpees

5 burpees

Hole 6 – Water Hazard

15-yard bear crawl

Hole 7 – Chip Shot

10 Carolina Dry Docks

Hole 8 – Rough Lie

25 monkey humpers

Hole 9 – Clubhouse Sprint

Sprint

Backblast: August 15th, 2025

AO: The Rabbit Hole

PAX:
Carmen Sandiego-Q
Gold Wing
Fat Amy
Rudy
Norm
Bulldog
Yoshi
Brickyard

Workout: Return of the Dragon Slayer

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-ups: SSH’s, Good mornings, Willie Mayes Hayes, Heavy Freddy’s, pushups all in a line with feet on pax.

The Thang:

Took the Viking ship to the hill to slay the dragon. Workout was a mini ladder with 10, 15 and 20 reps that coincided with the lit up cones you had to run to. After the last rep and hill run was finished of the exercise, we sprinted to the top to grab a dragons egg and put it in our team’s bucket. There were two teams, green and white. Exercises for the rounds were curls, flying squirrels, overhead presses, Bonnie Blairs and absolutions. After that we ran back to the Viking ship and went to the shovel flag. There, we did planks to the song of In the air tonight and kept on going until the drum solo.

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

The Six – Brickyard

LDP3

Ball of Man

15 August 2025 Backblast: Colson and Southie posted for a pre-March light workout:

2-mile run
AMRAP bar hangs (for time)
10 pull-ups
50 outlaws
25 flutter kicks
25 merkins
AMRAP bar hangs

Ended with COT

Beatdown Name: Appendicitis Workout
Date: 08.14.2025
Location: Wakanda

QIC: Gulliver

PAX:
Van Wilder
Zimba
Wario
Footloose
Rudy

Welcome
F3 Mission and Core Principles
Disclaimer

Warmup: Motiovator starting with 5

The Thang: PAX partnered up and were shown the course and chose their own adventure.

Stations were:
X50 LBC X15 Leg Lifts

Farmer carry with X2 45 plates and X2 70lbs bags of sand around a cone and back switching weights with you partner at the cone

65 pound bucket carry to a cone and back

60lb bag lift by rope at the rings

30lb bag yeet over the monkey bars

X7 squats with 60LB bag

60LB bag rope pull

Balloon pop where PAX blew up a balloon and attempted to pop it by throwing their Cindy at it at the distance of their choice. Alternate was to see how far you could throw your block from the curb.

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