Category: Uncategorized

Echo-Q
Badger
Spaulding
Tarnish
Irish Hoss
Bourbon
Pimento
Mile High
Capitol
Guardian
Opening, warmups were ssh, arm circles, circle arms, Willie mays Hayes, potato pickers, chain breakers, windmills, and curls.
Beatdown was 3 groups of exercises and take a mosey around basketball court area after each group
Group 1 was 10WW3’s, 20 overhead presses, 30 block rows, 40 curls, and 50 step ups on your block.
Group 2 was 10 burpees, 20 diamond merkins,30 Big Biys, 40 squats, 50 flutter kicks 2×1.
Group 3 was 10 man makers, 20squat thrusters, 30 block rows, 40 curls, and 50 step ups. Repeat until time was up.
Closing, Pimento was 6

We're Not Worthy

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto
Raven

Brought a workout back from Columbus F3. Named it after the Q that day "Gimpy's Gauntlet" 10 exercises, 10 reps each with a recovery lap.
Man Makers, Block Squat, Block Lunge (1:1), Up and Over Murican, Murican on Block (erkin), We're Not Worthys, Crunchy Frog, American Hammer (2:1), Side Plank Dips (10 each side), Block Curl…Lap…repeato.
Warm Up: SSH, Chain Breakers, and Mountain Man Pooper (an F3 Columbus addition).

War at the Wall!
PAX were split into 2 teams and secretly decided how many reps to do of an exercise. When they met and declared the rep count. The lower rep team was given a punishment decided by the higher rep team.

PAX
Finkle
Mile High
Spaulding
Tarnished
Huckleberry
Mercy
Bourbon
Photon
Guardian
Raven
Geppetto
Casper (Q)

Meatloaf – Q
Landslide
Fat Amy
Gang Box
Lyman
Purdy

100 Curls
Lap
90 Bent Over Rows
Lap
80 Curls
Lap
….

27 January 2025 Backblast: Dora, Colson, and Southie posted.

1 mile run
150 coupon curls
125 squats
100 OHPs
75 kettle bell swings
50 thrusters
25 blockies
End with COT

Date: 01/25/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg

CSUAP 5000 Leadership Ruck

Pax: Total 10
Isosceles
Flo
Phat Thor
Van Wilder
Meatloaf
Photon
Lonzo
Fat Amy
Callahan
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:
Discussed leadership lessons from Ohio State's victory and how the 5-C’s in quadrant 3 of the Q-Source were part of their resurgence.

COT
Count-O-Rama
Name-O-Rama
6: Photon
Announcements
LDP – Q Tip #5 – Cadence
Prayer

Date: 01/23/2025
Time: 4:40 – 5:25 AM
Location: The Wall, Riverside Park

Black Ops – Pre-Ruck at the Wall

Pax: Total 2
Mile High
Tarnished – Q

F3 Fitness, Fellowship, Faith
Mission
5 Core Principles

Date: 1/26/2025
Time: 5:30 – 6:15 AM
Location: Hood Park

PS 500 Run

Pax: 3 Total
Guardian
Photon
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 trust

Thang: Run lap of downtown Perrysburg including the hill.

COT

F3
Scottish “Highland Games”
The Battlefield
1/25/25
Robbie Burns Day

PAX:
Thai Guy
Doogie
Hannibal
Mr. Deeds
Norm
Porch Pirate
Viper
Runt
Gold Star
Echo
Jersey
Stark
Callahan
Mercy
Golden Gate
Waldo
Wipers
Bourbon
Klepto
Irish Hoss
Spaulding
Wario
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

THANG:
Three Events
Block Needed
Create Two Teams
Staring Line and an additional Line at other end of grassy knoll.

Event #1: “Caber Toss” (20 minutes)
Two 4x4x8 posts
Blocks (for each PAX)
One team member tosses the post (flip it) as far as he can.
He then Crab-Walks to where the post lays.
He then does 5 Burpees.
He then returns (mosey) to starting line.
Then another Team Member runs to where the post lays and tosses and repeats…
Then another tosses the post again and repeats until the post reaches the other end.
While the post is being tossed, the rest of the team (at the starting line) does the following:
25 Curls with Block
25 Bent-Over-Rows with Block
25 Goblet Squats with Block
When the post reaches the other line, then the Team Riffle Carry Block to other end line.
A new Team Member takes the post and goes back to the starting line and repeats while the rest of the team repeats the Block work until time is called by Q.

Event #2: “Hammer Throw” (15 minutes)
With Block
All Team Members on starting line
25 Block Swings
Under-Hand toss Block as far as you can
Lunge-Walk to where the Block lays
25 Block Swings and toss Block again and then Lunge-Walk…repeat until ALL Team Members have reached the other end line ( until then, Team Members do Man-Makers).
Repeat going the other direction until time is called by the Q.

Event #3: Tug-A-War (15 minutes)
– Two Teams compete until time is called by the Q

COT:
Count
NOR
Sixth was: Wario
Announcements
Leadership Development Program:
Prayers

Photo

Scottish Toast:

“We drink to the health, of another, and the other we drink to is he…in hope the he drinks to another…and the other he drinks to is me.

Here’s to us, for we are us, and here’s to all the rest of them, for they are not us!

Some ships are wooden ships, but those ships may sink.
The best ships are friendships, and to those ships, we drink!”

2nd F POSTED at Briarfield Cafe.

Redwood Month – Mercy and Woodstock

Piggly Wiggly
Phat thor
guardian
doubrfire
tarnished
bourbon
mile high
lonzo
spaulding
binford
fat amy
coconut
hannibal
radio
FInkle
photon
huckleberry
gepetto
woodstock (q)
Mercy (q)

Mercy and Woodstock took a page out of a past workout (or 2) and combined into 1 – what is harder? Blasting upper or lower. Mercy led lower, lap then Woodstock upper, then lap. Continue til end

Lower
1. Squat in cadence, lunge in cadence
2. Jump squat OYO, Jump Lunge OYO
3. Lt Dan in Cadence, Calf raises in cadence
4. Squativator – 7 in motivator cadence, Calf raises in cadence

Upper:
Comment below from woodstock

COT