Category: Uncategorized

PAX
Golden Gate
Wario
Chubbs
Arcy
Quick Draw – Q

Warmup
The Situation Squats in Cadence
s2A in Cadence

Work
30 burpees w/no cheat merkins
50 lbc’s
20 Freddy Mercury (2=1)
40 Elevated heel squats with overhead press and hold
Jog a loop anytime and break up above as desired.

While above is being done one PAX, in rotating fashion, does reverse murder bunnies then the tail drag (battle rope w/24 kilo kettle)

Choice
Repeat anything from above
Imperial Squat Walkers
s2A

Finish with ode to Wipers

3/6/26 – Sixes @ the Rabbit Hole

Q – OSHA

PAX:
Doubtfire
Goldwing
Rudy
Footloose
Purdy
Viper
Lonzo

Sixes:

Ran to the hill
Six rep count in cadence of each up front side and down back side

Exercises:

Burpees
Imperial Walkers
Air Squats (6 second hold)
Russian Dips
Merkins (6 second hold)
Lt Dan's

Repeat back up and down hill to starting side

Ended with PAX led 6 rep in cadence exercises

6 – Viper

6 March 2026 Backblast: Colson, Bob Ross, and Southie posted.

One mile warmup

• 150 curls
• 125 heavy squats
• 100 OHP
• 75 kettle bell swings
• 50 Thrusters
• 10 Blockees
COT

We took the high road around the cemetery to Fort Meigs. Anticipating upcoming Bible studies we discussed forgiveness with a focus on self. Giving one’s self grace. Ten PAX present.
The ones I remember are
Q. Arcy
Gulliver
Gepetto
Quick Draw
Golden Gate
Scooter
Van Wilder

Ruck 3/3 Necropolis
We took the high road around the cemetery to Fort Meigs. Discussing forgiveness in anticipation of upcoming Bible studies. With a
focus on forgiving self. Giving one’s self grace.
Ten PAX joined in. These are the ones I remember.
Q Arcy
Gulliver
Gepetto
Quick Draw
Golden Gate
Scooter
Van Wilder

3/5/26 0530-0615 – “Balls to the Wall”
Dry and pleasant 35° (way better than a beatdown in 98°)

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Big Spoon
Lullaby
Polaroid
Huckleberry
Bourbon
Photon
Rumor
Mile High
Longhorn
Bevo
Geppetto
Jersey
Coconut
Isosceles
Van Wilder
Guardian – Q

The Boy Band playlist did not disappoint. I know there was one song that was debatable, but the main reason for throwing it in there was because it helps amplify the next true boy band song that comes on… It’s kind of like being at a concert and the band plays a song you don’t particularly love and then the next song is one of your all-time favorites. The buildup is worth it!

We circled up for a quick warm-up of side straddle hops and boy bands, in cadence of course.

Pax then divided up into groups of three to start at each of the three respective stations to split up the crowd. At the base of the wall, there were different squat exercises including box jump squats, step up squats, and side straddle squats (this was station 1). Pax then ran up the ramp to where the intersection of the stairs and the ramp where there were two different options of using medicine balls to toss up against the wall or using the medicine balls/kettle bells for BBSUs. Every time you went to a specific station, you did the opposite exercise than the first time. After station two was completed, Pax ran to the top of the ramp and alternated between Australian mountain climbers and pickle pointers. Station one went to station two, then went to station three… Station three went to station one and we continued in that pattern.

As Pax filed in to the base of the wall by the flag for COT, many assembled in the plank position. This gave Bevo an opportunity to finish the workout, executing the tunnel of love. This was fitting as the boy bands throughout the playlist today, were considered the heartthrobs of the 90s and 2000s.

Thank you to the 15 other HIM that joined me this morning. You should have FOMO from missing this one!

COR
NOR
6- Van Wilder (shoutout for the coupon assist!)
LDP3
Prayer

3.4.2026 Snooping around FOD

Warm up
Squatavators
Windmills

Upper
1. Curls
2. Overhead press
3. Bent over row
4. Bench press
5. Hand release merkins
6. Dips

MOT: Glock Carry

Lower
1. Squats
2. LT Dans
3. Never surrender
4. Glut bridge
5. Mountain climbers
6. Alternating Curtsy lunge

MOT: Glock carry

Core
1. Flutter kicks
2. WW3
3. LBC
4. Freddie Mercury
5. JoLos
6. Plank

Group Murph

Imperial Squats
Lunges

Pax
Guardian
Sven
Hamm
Huckleberry
Wario
Footloose
Lonzo
Bourbon
Waldo – Q

2nd correction. Spoon averaged 155bpm and Coco was in the low 90s…though he did breach 100 for his max.

Correction. EMOM timer was for 38:00 minutes, not 39:00. It did total 325, though.

Backblast: March 4th, 2026

AO: GrantLand – Rotary Park – Perrysburg, OH

PAX:
Photon – Q
Big Spoon
Carmen Sandiego
Coconut
Colt 45
Irish Hoss
Longhorn
Rumor
Spaulding
Thor

Workout: The Mike D’Antoni Offense

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: N/a

The “Thang”:

There was an eMOM timer set for every 7 seconds. Every time the timer went off, we performed one burpee. We did this for 39:00 and tallied 325 burpees.

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Coconut

LDP3

Ball of Man

Spreadsheets from the Gloom: 25F and still, which ended up being entirely too hot for this one. Like “Craziest 8s”, it’s 8-second predecessor, this was simply a stepping stone to the end goal of the final iteration before, “The Six Second Rule”. A burpee every 6 seconds will put PAX in a position to complete 500 burpees in a standard, 50-minute beatdown…which would be 10 minutes faster than The Burpee 500 completed by Coco, Shepherd, and YHC last fall.

So is 7s possible? Yes, for some. Coco, Big Spoon, and YHC kept pace for the entire 39 minutes without really slowing down Spaulding arrived a few minutes late, but likely followed suit. The rest of the field did have to take some breathers now and again. So for some, 6s may be possible. However, even at 7s the heart-rates were elevated. Spoon maxed out around 170 with an average in the mid 160s, and even Coco averaged over 100, which was about 33% higher than his 8s effort. A burpee every 6s would certainly put a massive strain on even the most well-prepared PAX. But it will happen…likely sooner rather than later.

The playlist was a smorgasbord of bangers, all related to the sport of basketball. In all honestly, though, some of the tracks were absolute crap.

“Mike D’Antoni, Save The Knicks!” – The New York Sports Band
“That’s How I Beat Shaq” – Aaron Carter
“Magic Johnson” – Red Hot Chili Peppers
“Shooting Hoops” – G. Love & Special Sauce
“Shoot Pass Slam” – Shaquille O’Neal
“Basketball” – Kurtis Blow
“I-76” – G. Love & Special Sauce
“Slam Dunk The Funk” – Instant Funk
“Space Jam” – Quad City DJ’s
“Slam Dunk (Da Funk)” – Five

It wasn’t a beatdown for everyone, but it certainly got us better. Thankful for those guys who made it out. Hope to see you at the next one…