Category: Uncategorized

5/4/25
Pump Station Run

Pax:
Thor(q)
Meatloaf
Binford
Crawdad
Wax On
Radio
Callahan
Fossil
Tarnished
Guardian
Carmen San Diego

5/12/25 0530-0615 – Spartan Warmup

Clear skies, 47°. A reasonable amount of dew covered the grass.

Pax:
Spaulding
Huckleberry
Fossil
Photon
Mile High
Montoya
Guardian – Q

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.”

Warmarama: In cadence- Willie Mays Hayes x10, forward arm circles x10, reverse arm circles x10. Mosey to the hill.

The Thang: While it was easy to follow, it made PAX sweat! There is a horizontal run on the east side of the hill… Prior to that on the walking path, we started with three Burpee‘s. Run up the hill that faces the east, make the turn to run across the flat median of the hill and finish by springing up the second level of the hill to the Southwest corner. There, pax performed three jump squats. Down the hill, we went to the adjacent area of the walking path where there was a light and pax performed 3, 2:1 mountain climbers. Pax then ran the loop around the soccer field back to the spot that began with burpees and each exercise point added 3 reps. Second round was six of the given exercises at each point. Third round was nine reps, fourth round was 12, and so on. Photon and Spalding led the way completing all rounds of 21 reps respectively.

Cool down mosey back to the flag.

COR
NOR
6- Montoya
Announcements
LDP3- Where will you be 12 months from now?
Prayer

It was an honor to lead.

5.12.2025 – Live at Camelot Hamilton!

Exercise & Song
Warm Up Song: Alexander Hamilton
SSH x 12
Chain Brekers x 12
Windmill x 12

Dump the tea Song: My Shot
Pass the block, do a burpee

King's Proclaimation
Loyalist – Monkey Humpers
English – Pickle Pounders

Riffle Carry Guns and ships & The Battle of Yorktown
Murder Bunnies

Riffle Carry to Gazebo

King's Proclimation – What comes next? Air Presses

Song: Non Stop AMRAP format
Alarm Clock x 5
Merkins x 10
American Hammers x 20 (2 is 1)

Partner Curls Song: Cabinet Battle #1

Song: The Room Where it happens
Set ups – IC
High Knees – IC
Shoulder Taps – IC
Dips – IC

Cool down – The song, who lives who dies, did not get played

COT

Pax
Doubtfire
Joshi
Fat Amy
Purdy
Vespa
Jingleheimer
Cinnamons
Jimmy Hart
Rudy
Brickyard
Waldo – Q

Jack Be Nimble, Jack Be Quick
PreThang:
25 Don Quixotes
Merkin Mile (optional modify- 1 mile run)

Thang:
25 4-count jacks
MOT: 25 yards
75 BBC
MOT: 25 yards
25 4-count jacks

Round 1 MOT: burpee coupon jump over
Optional Round 2 MOT: burpee broad jump

END: 25 LBC & 25 Superman

COT & LDP3
PAX: Southie & Colson

Backblast: May 11th, 2025

AO: Pump Station Run

PAX:
Carmen Sandiego (Q)
Ukulele
Wax On

Workout: Fartleks
FNG’s: No

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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

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

The Thang:

Jogged over to the wall. Set up five lights with different colors showing varying speeds throughout the lap to the top and back down. Did about 2 miles and ran back to the pump station.

Count-O-Rama – 3
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man

Echo-Q
Fossil
Nitrous
Huckleberry
Photon
Stark
Crawdad
Tarnish
Opening and warmups which were some stretching
Beatdown was 2minute EMOM with exercises ssh,lbc’s,imperial walkers,flutter kicks, step ups, plank,squats,burpees
1 minute EMOM with blocks exercises were curls, rows,block squats,overhead press, step ups, and burpees
Closing

Convergence pre-run. 0530-0615

Qs: Isosceles/Spaulding
Pax:
Dougie
Lonzo
Norm
Capital
Fat Amy
Sven
Bourbon
Paddleboat
Mayor
Houdini

45 min out and back run!

5/10/2025 F3 Blackswamp and F3 Toledo Anniversary Convergence
0630-0800 beatdown

Clear skies and a brisk 45° to start the morning.

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 (113):
Bourbon
Mr. Belding
Pixar
Geppetto
Stark
Brita
Hannibal
Johnny
Tupac
Huckleberry
Thai Guy
Beaker
Cobra Commander
Waldo
Gas Man
Patch
FNG x4
Viper
Freeloader
Coconut
Chopstick
Wooderson
Deep Impact
Drip
Iso
Spaulding
Flo
Casper
Heisenberg
Fat Amy
Footloose
Lonzo
Photon
John Denver
Bluto
Tarnished
Meatloaf
Lyman
Nougat
Lift Kit
Gulliver
Colson
Brogan
Claymore
Manchester
Floppy
Orange kilt
Nimbus
Runt
Lego
The Situation
Echo
Sven
Radio
Hannigan
Mile High
Goldwing
Norm
Mayor
Hacksaw
Socrates
Quadzilla
Sherbet
Good Burger
Spike
Simmons
Yoshi
Archy
Pinto
Pimento
Ponzi
Everest
Jimmy Dean
Beast mode
Modell
Landslide
Stalker
Slurpee
Binford
Thin mint
Dr. Banner
Charmin
Chanel
Fossil
Ollie
Goose
Ricky Bobby
Djibouti
Gas Man
Bambi
Smails
Gold Star
Earl Grey
Golden Gate
Bull
Paddle Boat
Houdini
Thor
Billy Bob
Mickey
Sheppard
Rudy
Wipers
Terminator
Speedo
Southie
Doogie
Crawdad
Wax On
Guardian – Q

4 stations of work were assembled. They were as follows:
1. BLIMPS – highlighted by 5 cones, equally spaced out representing 5 years of F3 Blackswamp. 8 reps at each cone of no cheat/perfect merkins for round 1 and plank jack shoulder taps for round 2 in honor of 8 years for F3 Toledo. The shoulders felt this one!
2. Tire flip relay. 4 tractor tires wet placed in a line for 4 teams. The buy in flip flopped from 3 burpees to 3 HR merkins on a 2 minute emom timer. 2 PAX at time then took turns flipping the tire x2. It was a race that left PAX winded for sure!
3. Sleds, baby!!! Mush!! Relay race format had the PAX bent over gasping! While waiting in line for your turn at the sled, PAX performed BBSU, squats, and imperial walkers in each of the respective rounds. A buy in was needed here too, in the form of burpees, HR merkins and Lt dans. Deep Impact spilled Merlot after this one 🤮 🍷 👊🏼
4. Cindy time! 🧱 were used and groups took turns utilizing the coupons for farmer carry’s, thrusters and curls (for the girls). Alternating BBSU and merkins were the “rest” as PAX waited their turn to tote the Cindys as many times as the time allotted.

The COT was formed and a COR was done to the tune of 113 PAX! NOR followed. Nimbus was the 6. Great speech on how he got his name and the reason he was at convergence (shoutout to Stark!). LDP3 was given to us by Norm – Freed to lead.
Announcements were made. Many thanks were given. F3 Toledo Nantan flag was passed from Cobra Commander 🐍 to Beaker. Cobra led with consistency, candor and grace. Thank you, CC! F3 Toledo is in great hands with Beaker! Personally, I’m excited to work with him on some future collaborations! Footloose led a massive and stinky ball of man. He reminded us all of the gift that’s been given to us. Let us press on and reach more MEN with purpose and intention!

The morning culminated with a group photo in front of the F3 light post at The Battlefield. Grateful and blessed to be a part of something so special! Thank you to everyone for being there!

5.9.2025

PAX
Footloose -Q
Norm
Huckleberry

5/9/25

PAX:
Fat Amy (Q)
Rudy
Goldwing
Waldo
Tackleberry
Jingleheimer
Viper
Doogie

Warm-up: Motivator & Squativator
Indian Run to base of the Hill

4 Rounds:
Round 1: Run up hill, 10 burpees at the top, run backwards down the hill, 10 burpees at the bottom
Round 2: bear crawl up the hill, 20 absolutions at the top, crawl bear down, 20 absolutions at the bottom
Round 3: stairs up the hill, 30 merkins at the top, stairs down, 30 merkins at the bottom
Round 4: lunge walk up the hill, 40 smurf jacks at the top, lunge walk down, 40 smurf jacks at the bottom
Indian Run Back