Category: Uncategorized

Freedom Ruck to the wall and back.

Vangogh
Ten Pin
Guardian
Cyber Truck
Flipper
Meatloaf
Van Wilder
Hannibal
Binford
Longhorn
Bulldog – Q

Necropolis Ruck: proper ruck attire required BB

Welcome
Mission
Principles

Meatloaf
Gulliver
Ten Pin
Geppetto
Echo
Guardian
Photon
Zimba
Flipper
Van Wilder
Flo (Q)

Rucked over two miles rotating four 35lb tires. Stopped several times to do four count Merkins to reach 100 total reps.

COT

QIC
Stark

PAX
Isosceles
Mat "Gandolf" Finlay – FNG from Stark
Tarnished
Spaulding
Fat Amy
Landslide
Huckleberry
Sven
Wario
Photon
Coconut
Meatloaf

The Thang
"To the NINES"
Setup 4 row of cones about 9 yards apart
EMOM timer set to 90 seconds

First set of cones – Jungle Boy Squats
Second Set – Tuck Jumps
Thirs Set – Merkins
Fourth Set – Burpees

The idea is the breakdown of the burpee for the first three sets of cones and the fourth puts it together.

Rounds 1-3 – 3 Reps per cone
Rounds 4-6 – 6 reps
Rounds 7-9 – 9 reps (Getting to the NINEs and maintaining in 90 seconds was TOUGH!)
Rounds 10-12 – 6 reps
Rounds 13-15 – 3 reps….and just when the PAX though were were cooling the workout down…
Jumped back to 9 rep for rounds 16 though 18. And yes, maintaining 9 reps for each round within the 90 second timer was intense.

Always an Honor
Always my Pleasure
~Stark

QIC
Stark

PAX
Gandolf
Mile High

We Ran through sidecut Park to show our newer PAX Gandolf (from New Zealand) what that view was like.

~Stark

7/17/25 The Armory
Best of the Swamp: Swamp Softball!

PAX:
Tarnished
Badger
Photon
Meatloaf
Norm
Pooh Bear
Guardian
Peach
Flat Stanley
Golden Gate
Tackleberry
Vespa
Gold Star
Cyber Truck
Sven
Yoshi
Canoe
Doogie
McGwire (FNG – Jordan Kastor)
Squints (FNG – Dan Robinson)
Gold Glove (FNG – Mason Robinson)
Q: Fat Amy

We played old man softball – but with burpees.
Lots of Home Runs, no injuries, except for a historic shed took a beating.

EX-GIRLFRIEND BEATDOWN
Warmup
* Side strattle hops
* Tie Fighters
* Rockettte Hillbillies

Workout
– Proud Marys
– Cindys
– Roxannes
– Dollys
– Annies
– Good Morning Abbys
– Nicoles
– Rosalitas (did not do because of time)

Purdy – Q
Bevo
Longhorn
Flipper
Coconut
Echo
Gepetto – 6
Spaulding
Raven
Mile High

The Woodstock Special

Pax:
Flat rate
Crawdad
Chubbs
Waldo
Big spoon
Manchester
Redkin
Wario
Binford
Rudy (Q)

The workout:
Do 10 rounds of the following exercises. The number of reps for the first set of exercises will start at 10 and then decrease by one each round. Every 6 minutes run ⅓ of a mile.
[10, 9, 8, …] Pullups
[10, 9, 8, …] Merkins
[10, 9, 8, …] Squats
[10, 9, 8, …] Diamond Merkins
[10, 9, 8, …] Air press (2 is 1)
[10, 9, 8, …] Prisoner Squat
[10, 9, 8, …] Mike Tyson
10 x 4 Count Flutter Kicks
10 Little Baby Crunches
10 Left Side Crunch
10 Right Side Crunch

Backblast – July 16, 2025
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Geppetto – Q
Tarnished
Guardian
Huckleberry
Irish Hoss
Echo
Crawdad
Coconut
Flipper
Longhorn

Workout: Duos

No FNG’s so right into F3 Mission and Core Principles:
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
Credo: Leave no man behind but leave no man where you find him.

Warm up lap around the gravel track. Beatdown at tennis courts
Partner up for BLIMPS. One PAX performs exercise while other PAX does the down and back movement. One partner rotates after each letter.

B-Burpess – 10 yard bear crawl
L-Lunges – 20 yard backpedal
I-Imperial Walkers – Lunge walk width of one tennis court
M-Merkins – 30 yard High Knees
P-Plank Jacks – 40 yard karaoke
S-Squats – 60 yard sprint

The Six – Guardian: Remembers his first workout and the encouragement he got to come back the next day. Talked about how F3 is much more than a workout and his desire to get one of his childhood friends to try it out

LDP3-CSAUP

Announcements – Red Ryder Cup August 16th

Ball of Man – Prayers for Wario, Echo’s father, Norm’s wife, Doubtfire’s wife and others.

Spreadsheets from the Gloom: Muggy with a little bit of rain at the end of the workout. Ten PAX got better today.

Duo’s playlist
Seals and Crofts
Tears For Fears
Daryl Hall and John Oates
Dave Matthews and Tim Reynolds
Steely Dan
Daft Punk
White Stripes
Outkast
Black Keys

7/16/25
Mudhole
Wednesday Ruck

Pax:
Fallout Boy
Raven -Q

Intro
5 Principles

Rucked to observation tower, out toward the tracks & back to parking lot.

CoT
BoM

As always it was an honor to lead.

Aye!

F3 Coronado
5:30 am
7/15/25

PAX:
Casey Lofthouse-FNG “Big Spoon”
Landslide
Cybertruck
Mercy
Badger
Norm
Waldo
Spaulding
Shepherd
Lonzo
Crawdad
Fat Amy
Silver Surfer
Rudy
Gang Box
Walley
Barney
Thai Guy
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: Cybertruck