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3.7.26 – The Fortress – Wilt, blocks, and bears! Oh My!

Pax List:
Q – Gold Star
Stark
Spaulding
Tarnished
Deliverance
Jennay
Guardian
Huckleberry
Binford
Coconut

What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you found him.

Warmup
>Star Grabbers – in cadence
>Potato Pickers – in cadence
>Abe Vigodas – in cadence
>Motivator – 7 Count

Beatdown = Wilt Chamberlains, Block Burners, & Bearpees

Wilt Chamberlains
>100 x LBCs, run to 2nd light post
>100 x Squats, run back to start
>100 x Flutter Kicks (2is1), run to 2nd light post
>100 x Lunges (1is1), back to start

Block Burners (11s w block)
>Push block to marker
>>BBS w block
>Push block back to start
>>Derkins (decline merkins)

Bearpees
>1 burpee followed by 4 ct bear crawl to marker, rinse and repeat back.
>Add 1 burpee, keeping 4:1 ratio; 2 burpees w 8 count bear crawl, down and back
>Rinse and repeat for round 3 (3:12) and round 4 (4:16), etc.

We finished with group rounds of curls and o/h presses, counting to 100 (10 reps each person). The stationary holds burned the most.

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture

Backblast: March 7th, 2026
AO: The Battlefield

PAX:
Waldo
Mercy
Arcy
Djibouti
Iso
Norm
Crawdad
Purdy
Doogie
Lonzo
Footloose
Viper
OSHA
Nottingham
Rudy
Tackleberry
Shepherd
Gulliver
Big Tuna
Golden Gate
Meatloaf
Photon
Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

Credo is leave no man behind, but leave no man where you find him.

Workout name: All Roads Lead to Rome

Warm up: Nancy Kerrigans, Joe Louis, Willie Mayes Hayes

THE THANG:

The layout of the beatdown resembled the farthest reaching countries of the Roman Empire during 117 AD.

Great Britain
Portugal
Armenia
Egypt
Rome

All the roads lead to Rome. Didn’t matter where you came from. Each country had its list of workouts depending on which direction you would travel.

In the middle there was Rome. We had a sled set up with weights to go around the island and back. Also had the partner towel run.

The bottom right location was Egypt. This was the block station.

From Egypt:

To travel to Portugal, you had to do 20 block squats, 20 dips, 20 flutter kicks w/block and MOT of Lizard crawls to get there

To travel to Rome, you had to do 10 man makers, 20 curls, 20 block swings and MOT was bear crawls.

To Travel Armenia, you had to do 20 offset merkins, 20 American hammers, 20 block hops and MOT Lunges.

To top right location was Armenia where we had the ruck sacks.

From Armenia:

To travel to Great Britain, you had to do 20 monkey humpers, 20 merkins, 20 swings w/sack and MOT lizard crawls

To travel to Rome, you had to do 20 overhead presses, 20 bent over presses, 20 front squats and MOT bear crawls.

To travel to Egypt, you had to do 20 squats, 20 plank jacks, 20 calf raises and MOT lizard crawls.

Top left location was Great Britain, which was the brick station.

From Great Britain:

To travel to Portugal, you had to do 20 front raises, 20 tricep extensions, 20 side raises and MOT lunges.

To travel to Rome, you had to do 20 SSH’s, 20 curls, 20 arm circles and MOT frog jumps.

To travel to Armenia, you had to do 20 brick jumps, 20 seal claps, 20 overhead presses and MOT lizard crawls.

The bottom right station was Portugal which was body weight lifting.

From Portugal,

To travel to Great Britain, you had to do 20 tricep extensions, 20 donkey kicks, 20 never surrenders and MOT lunges

To travel to Rome, you had to do 20 absolutions, 20 jump squats, 20 merkins and MOT frog jumps

To travel to Egypt, you had to do 20 BBSU, 20 box cutter, 20 shoulder taps and MOT lizard crawls.

Throughout the event, we had a few battles. One with flutter kicks, burpees and the golf ball grab.

Count-o-Rama: 23
Name-o-Rama
The Sixth: Crawdad

COT
Ball of man

3/7/25 0530-0630 Leadership Ruck – “Mamba Mentality”

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:
Tarnished
Binford
Deliverance
Socket
Guardian – Q

Mamba Mentality Leadership Ruck. We discussed key concepts that made Kobe Bryant one of the all time greats to play the game of basketball. The Mamba Mentality is a great way to live each day of your life. If you’ve not researched it, do so.

COR
NOR
6- Deliverance
Announcements
LDP3
Prayer

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