Category: Uncategorized

Friday, 4/4/2025

PAX
Footloose -Q
Stalker
Mercy
Huckleberry
Tank

Ruck down the path at Keener

Backblast: April 4th, 2025

AO: Rabbit Hole

PAX:
Carmen Sandiego (Q)
Ukulele (Q)
Vespa
Rudy
Purdy
Footloose
Manchester
Brickyard (new guy)
Gold wing
Norm
Doubtfire

Workout: Breaking a sweat
FNG’s: yes, Brickyard

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 warmup: 30 SSH’s, piano keys, Willie Mayes, Hayes

The Thang:

Block work:
25 bent over rows
25 squats w/block
25 curls
25 overhead presses

20 russian twists
20 flutter kicks 2 for 1
20 offset merkins
20 dips

Took sled to hill. Rotated pax.

10 bonnie then run to the top, then do 10 absolutions. Run back down after.
10 side lunges, bear crawl to the top of the hill, 10 absolutions and ran down after. Held Al Gore.

Took sled back by rotating pax.

Count-O-Rama – 11
Name-O-Rama
The Six – Gold Wing
LDP3
Ball of Man

Backblast:
Run Across Rohan
Pax: Dora, Brogan (Q)
Warmup: 15 Don Quixotes
2.5 mile run
15 Sit ups
60 Squats
40 Merkins
Ended with COT

4/4/25

PAX
Footloose -Q
Rudy
Norm

Pre 🐇 🕳️ ruck

200k

PAX:
Chubbs Q
Meatloaf
Gulliver

Mission, 5 core principles

Warm-Up
1. Backwards Walking Warm Up: Walk backwards around the island
2. Dynamic Stretching: Chain Breakers
3. Hamstring Stretch: Potato Pickers

Workout: My trusty ride just hit 200k miles and it seems appropriate to shoot for reps in this beatdown.

Do list work at the first cone, head right to next cone. After completing work at 4th cone head back to first cone and repeato.

1. 10 Merkins
2. 20 Flutter kicks
Head to next cone

3. 10 Curls
4. 10 Shoulder Press
Head to next cone

5. 20 mountain climbers
6. 10 Superman's
Head to next cone

7. 40 Air presses
8. 10 Single leg deadlisfts
Head to first cone and repeat

Pax completed 10 rounds, for a grand total of 1,300 reps.

COR
NOR
6
Announcements
LDP3
Prayer

Spring Break 7 4-3-25

Doubtfire
Rudy
Olive Oil
Bulldog
Vespa – Q
Tackleberry – 6
Manchester

Welcome F3
5 core principles
Warmups: SSH, arm circles, potato pickers IC

TABATA : 6 rounds of 5 movements
45 seconds on, 15 rest, work including:
Block Curls
Imperial Walkers
Block Squats
Plank shoulder taps
Mt. Climbers
Lunges
Baby Cows
Block Swing
Hillbilly Walkers
Speed Skaters
Plank
Merkins
Side Straddle Hops

Last round: ManMakers, Burpees, SSH, ManMakers 💪

COR, NOR, LDP3, COT 🏁

Backblast: April 3rd, 2025

AO: The Wall

PAX:
Carmen Sandiego (Q)
Ukulele
Lego
Mile High
Guardian
Bourbon
Photon
Spaulding
Geppetto
Stark
Huckleberry

Workout: Endure and Conquer
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 warmup: 5 count motivators, piano keys, hairy rockettes

The Thang:

7 stations, a minute a piece. AMRAP the exercise. After each minute run a full lap and go to the next station
1. Absolutions
2. One legged squats
3. Australian push ups
4. Wall Sits
5. WW3 Thors
6. Coupon jump/dips
7. Ruck sack/stairs

Green sally up/green sally down with leg lifts at the end

Miscalculated the time for the lap. Should of had it timed longer. Quite a few of the pax did not make it to their station in time. At least do 4 to 4:15 for the full lap at the wall.

Count-O-Rama – 11
Name-O-Rama
The Six – Stark
LDP3
Ball of Man

Backblast – April 2, 2025
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Geppetto – Q
Bourbon
Casper
Guardian
Photon
Crawdad
Huckleberry

Workout: Trouble

No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.

Warm Up:
Michael Phelps OYO
Willie Mays Hayes in cadence
Side Straddle Hops in cadence

The “Thang”:

Break into three groups. Head to your starting station. Perform 50 seconds AMRAP with 10 second break to move to the next station in a clockwise fashion. Perform 1st exercise at stations one, two and three. The 2nd exercise at stations one, two and three and finally 3rd exercise at stations one, two and three. This completes the first cycle. Continue through cycles two and three for a total of 27 rotations. Hold one minute plank between cycles one and two. Two minute plank during Good Ol Boys to finish.

Station #1 exercises: Perfect Merkins, Burpees, Absolutions
Station #2 exercises: Flutter Kicks, American Hammers, Big Boy Sit Ups
Station #3 exercises: Lunges -or- Bonnie Blairs, Squats with Calf Raise at top and bottom, Step Ups or Box Jumps

Ended with:
Count-O-Rama
Name-O-Rama
The “Six”: Huckleberry. Eh’d by Bourbon and others. Thought F3 was a cult. Decided to give it a shot because there were no dues! First workout was led by Stark at Sidecut. Had been posting almost everyday since. Today was his 1787th post! Has made friendships he would otherwise not have made. Got his name because he served as deputy mayor to Carty Finkbiner. Deputy Dog = Huckleberry. Also talked about “I’m your huckleberry” quote from Val Kilmer/Doc Holiday from Tombstone. Ironically, Val Kilmer passed away overnight. ☹️

Announcements – Bourbon and Beer Swap at Stark’s this weekend. Convergence May 10th. Winter Challenge Rocks glasses are on order.

Ball of Man – Prayers for the signs of spring and to prepare our hearts for the death and resurrection of CHrist. We are not perfect. But God’s grace and the death of his son wash away our sins as we could see and hear the rain falling this morning.

Spreadsheets from the Gloom: Sub Q for Thor who is under the weather. Stayed under the pavilion to stay dry. Great to see everyone this morning.

“Trouble” Playlist:
Pre workout
Trouble – Dave Matthews
Trouble – Ray LaMontagne

Workout
I Knew You Were Trouble – Taylor Swift
Trouble – Cage the Elephant
Should I Stay or Should I Go – The Clash
Trouble – The Chosen & The Lower Saints
Bad Moon Rising – Credence Clearwater Revival
Trouble – P!nk
Wanna Be Startin’ Somethin’ – Michael Jackson
T-R-O-U-B-L-E – Travis Tritt
Theme From “Dukes of Hazzard” – Waylon Jennings

4/2/25

PAX:
Footloose – Q
Behr
Zebra
2-ply
Mercy
Viper
Snakebite
Purdy
Cantina
Precious
Sven
Lyman
Fat Amy
Wax on

SWAMPBALL OPENING DAY

Great first day of Swampball! 7v7. No injuries. 7-4 Green team. Rain held off till the end.

4/2/25

Swampball Warm up

PAX:
Footloose – Q
Sven

3.68 mile run around path at FoD.