Category: Uncategorized

Backblast: February 8th, 2026
AO: The Pump Station Run

PAX:
Ukulele
Tarnished
Lonzo
Spaulding
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: Run like the winded

Warmup: Slow jog up the hill. We added butt kickers, high knees and karaoke. Sprint, jog, sprint, jog to the cones. Then 3/4 speed up the hill.

THE THANG:

First hill we sprinted the whole way. Next we did reverse suicides, meaning sprint up the whole way and sprint back up to the top of the hill at each come until you got to the bottom. Next was the towel run. We partnered up. One held the towel that was wrapped around the PAX to provide resistance. We ran up the hill while rotating at each cone. Second time up we ran forward to the first cone, ran backwards to the second, visa versa the whole way up.

We ended with a tabata squat that helped us stretch.

Count a rama: 5
Name a rama
Sixth: Tarnished

COT
Ball of man

2/8/26 0615-0700 “42” @ Pump Station

Crisp morning, low wind, 1984 playlist for the win!

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:
Geppetto
Spaulding
Carmen San Diego
Ukelele
Lonzo
Gold Star
Tarnished
Guardian – Q

Started with 21’s (simple math, 2:1 21’s = 42)
2 rounds to start since Lonzo can’t count.
Hill/Ladder style workout – 2-4-6-8-10-12 (added up = 42) started with 2 burpees at bottom of the hill, sprint up hill for 2 perfect merkins, mosey down hill and repeat with 4 burpees, sprint hill, 4 perfect merkins and so on. After the round of 12, come back down the ladder starting with 12 2:1 x-factors at the bottom of the hill and 12 BBSUs at the top.

Pick up the 6 to end and circled up at the bottom of the hill with 1 more round of 21s.

COR
NOR
6- Gold Star
Announcements
LDP3
Prayer

Pick Your Poison

Pax:
Van Wilder
Coconut
Stark
Tarnished
Photon
Binford
Deliverance
Spaulding- Q

Warm ups
Arm circles
Potato pickers

The thang:
600 LBCs
500 side straddle hops
400 block presses
300 curls
200 merkins
100 Lt. Dans
Must do:
50 burpees/ man makers
25 absolutions

Take reps off:
100 bearcrawl or crab walk to the far cone
50 bear crawl or crab walk to light post and back
25 run down to far light post and back

2/7/26 Ruck & Run

PAX:
Waldo
Norm
Doogie
Lonzo
Mercy
Crawdad
Arcy
Djibouti
Fat Amy (Q)

Ruckers rucked, runners ran.
All got better!

Backblast: February 3rd, 2026

AO: The Necropolis Run – Rapids Rd – Perrysburg, OH

PAX:
Photon – Q
Bourbon
Coconut
Dutch
Flat Rate
Isosceles
Mile High
Ukulele

Workout: Post 3000-SSH Foot-Blister Run Attempt

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”:

Out and back down 2nd St. to The Fortress. Probably should have made it around The Woodlands loop as we got back a little early. Performed 60 SSH in cadence for good measure.

Ruckers were the following:
Arcy
Carmen Sandiego
Guardian
Long Horn
Tarnished
Van Wilder

Ended with:
Count-O-Rama: 8
Name-O-Rama

The Six – Bourbon

LDP3

Ball of Man

Spreadsheets from the Gloom: Cold, per usual, but the route was pretty clean. This was a risky run for YHC due to the 3000 non-stop SSHs 3 days prior, but no issues on that front other than the calf soreness. Still blistered writing this backblast 3 days late.

02/06/2026 – Heat Wave Part 2:

Date: 02/06/2026
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg
Q: Bourbon

PAX Count: 5 Total

PAX Names:
Footloose
Meatloaf
Crawdad
Guardian
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

Warmup:
• Motivators 10 to 1

Beatdown:
• Two dice; one orange and one green.
• A PAX rolls the dice. The orange = exercise, the green = the number of reps (x2).
• After all PAX in the circle roll the die and perform the exercises, PAX run out and back.
• Repeato
• Exercises:
o 1 = Burpees
o 2 = Lt. Dan’s
o 3 = Imperial Squat Walkers
o 4 = Merkins
o 5 = Plank Jack Shoulder Taps
o 6 = Squats (Jump)

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Crawdad.
• Announcements
• LDP3
• COT / Prayers and Intentions

Backblast: February 6th, 2026
AO: The Rabbit Hole

PAX:
Gold wing
Fat Amy
Doubtfire
Rudy
Colt 45
Ukulele
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: Fit Happens

Warm up: Jump Around by House of Pain dance workout.

The Thang:

10 Deadlifts
10 Rows
10 Curls
10 Squats (with block)
10 Overhead Presses
10 Lunges
10 Burpees
20 Squats
30 Mountain Climbers
40 Lunges
50 Jumping Jacks
20 Squats
20 Mountain Climbers
20 Merkins
20 Flutter Kicks
20 American Hammers

Bear Crawl Block Drag to the light and back.

1 BBSU-4 Chest Presses, 2 BBSU-8 Chest Presses, 3 BBSU-12 Chest Presses…………10 BBSU-40 Chest Presses

Count-o-Rama: 7
Name-o-Rama
The Sixth: Ukulele

COT – practice patience.
Ball of man

Got the idea from F3 Midland.

BACKBLAST
Dora, Southie
20 Don Quijotes
4+mile run
COT

VQ. Quick Draw
Pax

Meatloaf
Crawdad
Isosceles
Carmen Sandiego
Arcy
Lonzo
Footloose
Chubbs
Jersey

Kept warm with some straight forward movement integrating a lot of heavy carry focusing on unilateral “suitcase” carrying for core and grip. Coupons included blocks, kettle bells (12 – 32kilo), and 25lb and 45lb plates. Nice of Jocko to get use started!

Warmup
SSH in cadence
Chain breakers in cadence

20 block squats
Heavy carry to 1st cone and back
4 S2A
Heavy carry to 2nd cone and back
40 block curls
Heavy carry to 3rd cone and back
10 man makers
Heavy carry to 4th cone, 30 LBC’s, and back
10 man makers
Heavy carry to 4th cone, 30 LBC’s, and back
40 block curls
Heavy carry to 3rd cone and back
4 S2A
Heavy carry to 2nd cone and back
20 block squats
Heavy carry 1st cone and back
5 Navy Seal Burpees
Repeat without coupon carry to cones

PAX

Doubtfire
Tackleberry
Purdy
Big Spoon
FNG – Nozzle
Rudy
Stark
Photon
Viper
Manchester
Waldo
Vespa
Rumor
Guardian
Fat Amy
OSHA (VQ)

Sets of 10 in 4 corners. Ran to the Safe intersection and did a burpee.

Panama was the halfway song for switching corners. Did a burpee every time Panama was sang (15 times)

Corner 1
10 Merkins
10 SSH
10 Diamond Merkins

Corner 2
10 Air Squats
10 Windmills (2 is 1)
5 Lt Dans

Corner 3
10 Overhead press
10 Big Boys
10 Block Dips

Corner 4
10 Curls
10 Flutter kicks (4 is 1)
10 Rows

Corners 3 and 4 used a Block