Category: Uncategorized

Echo-Q
Mercy
Barney
Rudy
Yoshi
Vespa
Brickyard
Opening and warmups SSH’s and potato pickers in cadence and stretch on your y.
Beatdown was do as many reps as possible with 5 block exercises and 5 non block exercises.
Block exercises were curls, overhead press,block rows, block squats, and block swings.
Non block exercises were merkins, LBC’s, step ups,flutter kicks 2×1, and mountain climbers 2×1. Rotate between exercises in no particular order.
Closing Brickyard was 6

Backblast: July 5th, 2025

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Coconut
Golden Gate
Guardian
Nitrous
Peach
Tarnished
Ukulele
Wario

Workout: Inception

FNG’s: N/A

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: In cadence

Pho-tivator – 4-Count

The “Thang”:

Stage 1: Entering the dream world, i.e. inverse human timer. 1 PAX performs X reps of an exercise in real world and everyone else does specified out and back MOT to dream world. When timer PAX hits half of the required rep count, that's the kick and everyone else MOTs back. It was essentially a pacing exercise where the rounds got increasingly longer.

Round Exercise Reps MOT
1A Cactus Squats 20 Bear Crawl
1B Perfect Merkins 20 Murder Bunny
1C Absolutions 10 Crab Walk Forward
2A Cactus Squats 30 Bear Crawl
2B Perfect Merkins 30 Murder Bunny
2C Absolutions 15 Crab Walk Forward
3A Cactus Squats 40 Bear Crawl
3B Perfect Merkins 40 Murder Bunny
3C Absolutions 20 Crab Walk Forward

Stage 2: Building the dream world. PAX partnered up. Partner 1 performed 8ct body builder burpees while partner 2 performed 10 bricklayer paces towards a cone ~50 yards away. Upon completing 10 bricklayer paces, partner 2 left their block and ran back to partner 1. Team wheelbarrowed back to block, and flap jacked. Series was repeated until teams reached the far cone.

Stage 3: 4-stage Inception where the PAX teamed up to go 4-levels deep into the dream. The rules were as follows. At least one PAX had to stay at each level of the dream in order to keep the deeper levels in-tact. At least one PAX had to go 4-levels deep into the dream. The rest of the PAX could decide what level they wanted to stay at for the duration of the dream sequence. All PAX had to get back to level 1 before the dream collapsed. The work was as follows:

Level 1 100 Burpees
MOT to 2 Bear Crawl
Level 2 SSH until picked back up
MOT to 3 Murder Bunny
Level 3 Cac. Squ./Perf. Merk until picked back up
MOT to 4 Forward Crab Walk
Level 4 10 Absolutions
MOT to 3 Forward Crab Walk
Pick up 3
MOT to 2 Murder Bunny
Pick up 2
MOT to 1 Bear Crawl
Pick up 1 Finish remaining burpees in cadence

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Ukulele

LDP3
Ball of Man

Spreadsheets from the Gloom: I have been putting the backblasts in so late I doesn’t remember what the weather is like during the beatdown. It was relatively dry, warm, and muggy. Not the best weather for sleeping, but we dreamt anyway. And it was awesome. All three stages introduced elements that I really liked. The inverse human timer was a great pacing activity that only gets more brutal as the reps increase. The only reason we even got out of the round was because Coconut got the 40 perfect merkin draw. Else we would have never left Stage 1. Stage 2 was nice. Bricklayers are a bit clunky, but they really set the mood of world building along with the body builders and the wheelbarrows.

Stage 3 was where the beatdown really “kicked” into high gear. It was a total team effort where certain PAX committed to certain levels based on their skillset. As much as I wanted to try and knock out the 100 burpees, it was made clear that my speed in the crab walk was required for the team to complete the objective. Coconut and Tarnished were able to hold down the burpees at Level 1. All-in-all I think it is a formula that could be used in other beatdowns.

Playlist was formulaic, as usual, but a little disjointed in its approach. Bookended with theme tracks from the Inception soundtrack, the middle contained dream-themed songs in addition to music examples of a song within a song (within a song), similar to the dream within a dream motif of the film.

“Dream Is Collapsing” – Hans Zimmer
“Release The Beast” – Breakwater
“Robot Rock” – Daft Punk
“Runnin’ Down A Dream” – Tom Petty
“Sleep Now In The Fire” – Rage Against The Machine
“Sweet Dreams (Are Made Of This)” – Eurythmics
“Dream On” – Aerosmith
“Cola Bottle Baby” – Edwin Birdsong
“Harder, Better, Faster, Stronger” – Daft Punk
“Stronger” – Kanye West
“Time” – Hans Zimmer

This was a fun one that I certainly wouldn’t be opposed to running again. That said, I’m far more likely to rerun certain elements of the formula than the entire beatdown. It was a pleasure to make this dream a reality.

7/14/25
Never Miss a Monday
The Nest

Pax:
Fallout Boy
Raven – Q

Intro, 5 principles.

The Thang:
Ran Route 66. A lap around the school with 3 burpees at each entrance.
Then played some “Chair of death”.
Which is drawing from the deck of F3 cards and doing the exercises. We st the cards on the chair.. Nice and simple.

CoT
BoM

As always, it was an honor to lead.

Aye!

8 Hims got 1% better today.
This one came straight out of the book "Freed to lead"
Mile High the Q
Badger the 6
Long horn
Flipper
Ham
Challoupa
Thor
Irish Hoss
Guardian
Honored to lead. Keep coming back.

The Impossible Kingsbury Lap
Pre-Thang:
Everyone 20 Burpees for late PAX, 20 Don Quixote’s and Dynamic Stretching

Thang:
100m coupon curl walk
100m rifle carry
100m murder bunnies
100m run
100m burpee broad jump
100m bear crawl
100m lunge walk w/coupon
100m farmer carry coupon
400m run
AMRAP – merkins

COT & LDP3
PAX: Dora, Southie, Fudd, Twilight Zone (TZ), and Colson

AO: The Pump Station Run

PAX:
Ukulele – Q
Flat Rate
Photon
Tarnished
Radio
Badger

Workout: Pump Run

FNG’s: none

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: Piano Keys and Side Straddle Hops

The Thang:

Run at different paces and strides. Up the hill with a sprint, 10 merkins at the top, run slower back down towards the stairs, run up the stairs 2 steps at a time and 10 squats behind the monument, run back down. Run with a longer stride at a constant pace to and up “The Wall” and do 10 crunches before coming down the stairs and restarting at the hill. Repeat until time runs out.

Count-O-Rama: 6
Name-O-Rama

The Six – Radio

LDP3 – 2nd F

Date: 07/12/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg

5 Levels Leadership Ruck

Pax: Total 6
Poe
Ukulele
Photon
Carmen San Diego
Binford
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 John Maxwell's Five Levels of Leadership and the principles behind them.

Discussion:
The 5 Levels of Leadership are:
1. Position – Rights – People follow you because they have to.
2. Permission – Relationships – People follow you because they want to.
3. Production – Results – People follow because of what you have done for the organization.
4. People Development – Reproduction – People follow because of what you have done for them.
5. Pinnacle – Respect – People follow because of who you are and what you represent.

COT
Count-O-Rama
Name-O-Rama
6: Poe
Announcements
LDP – FTL11 The Glue of the Second F
Prayer

7/13 – Summer Sunday Swampball Series

Q – Viper

PAX:
Freeloader
Snake Bite
Cinnamons
Nope
Gibbs
Doogie
Hat Trick
Norm
Octane
Sven
Full Pull
Beni Hana
Fat Amy
Silver Surfer
Scrum

From F3 Toledo
Bull

We played 2.0 friendly Swampball. It was glorious.

CoT

6 – Bull

Low and Slow for 7/11 at the Rabbit Hole

W/U
SSH x 12
Windmills x 12
And whatever else you want to do to stretch out

The Thang
Mosey to the hill
3 stations
Base, Top, and path

At each station do the following:
7 Burpees
20 ab exercises of your choice (11 was not enough but 7+11 didn't seem line a good number so 20 it is)

After your last round, you could go down the steps or explore the rabbit hole aka the Grand Canyon of Whitehouse (for Squeegee who was DR)

Pax
Norm
Fancy Feast
Fat Amy
Cybertruck
Barney
Viper
Rudy
Brickyard
Squeeggee – DR
Vespa
Doubtfire
Goldwing – Q

Battlefield Ruck – Punch The Day in The Face (16 Pax)
Manchester – Q
Stark
Crawdad
Radio
Fat Amy
Norm
Gulliver
Yoshi
Meatloaf
Djibouti
Jersey
Van Wilder
Arcy
Cyber Truck
Scrum
Rudy