Category: Uncategorized

  • The Mud Hole (Ruck at Pearson Park) – Raven

    ***edit!!!

    Raven was not at this Ruck.
    It was only Armstrong & Fallout Boy
    Idk who was Q

  • The Mud Hole (Ruck at Pearson Park) – Raven

    Mudhole
    6/11/25
    Wednesday Ruck

    PAX:
    Armstrong
    Fallout Boy
    Raven -Q

    Intro
    5 principles

    Rucked

    NoR
    CoT
    BoM

  • The Mud Hole (Ruck at Pearson Park) – Raven

    Wednesday Ruck
    6/4/11
    Mudhole

    PAX:
    Armstrong
    Fallout Boy
    Raven -Q

    Intro
    5 principles

    Rucked

    NoR
    CoT
    BoM

  • The Gaunlet (Rivercrest Park) – Mike “Photon” Bauer

    Backblast: June 23rd, 2025

    AO: The Gauntlet – Rivercrest Park – Perrysburg, OH

    PAX:
    Photon – Q
    Coconut
    Irish Hoss
    Mile High
    Peach
    Piggly Wiggly
    Spaulding
    Tarnished
    Van Gogh
    Vespa

    Workout: Centipede

    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: In cadence

    SSH (2 is 1): 44

    The “Thang”:

    It’s like Centipede, the Atari game from 1988, but with people. One PAX is the “player” and all other PAX are centipede segments.

    Two lines of cones are spaced 50 yards apart. The “player(s)” stand at one end of the playing area and the “centipede segments” line up along the opposite end of the playing field. On go, all “centipede segments” use the MOT for that round to travel towards the “player” side as quickly as they can. Once a single “centipede segment” reaches the “player” end of the field, the player loses. The “player” can take out the “centipede segments” by aligning himself with their position on the x-axis of the field and performing a certain number of reps of that round’s exercise. The “player” can then move in the x-axis to line up with another “centipede segment” and attack him with reps of the exercise. Whenever a “centipede segment” is taken out, he runs back to the starting line and begins the traverse across the battlefield again. The round would go on until the “player” plane was breached by a single “centipede segment”, at which point the “player’s” score would be tallied. One point for every “centipede segment” he defeated.

    The ”centipede segment” who took out the “player” would become the new player for the next round.

    For the first six rounds, there was only one player, and the reps required for taking out a segment was 3. The last round had two players, but they required 4 reps to take out a segment.

    The exercises and MOTs pairings were as follows; and they were paired purposefully, based on speed.

    Exercise: MOT
    Cactus Squat: Bear Crawl
    Perfect merkin: Murder Bunny
    No Surrender: Ape Hop
    HR Burpee: Crab Walk Forward
    Absolution: Burpee Broad Jump
    Man-Maker: Bears & Blocks

    Ended with:
    Count-O-Rama: 10
    Name-O-Rama

    The Six – Piggly Wiggly

    LDP3

    Ball of Man

    Spreadsheets from the Gloom: 78 and humid. This was awesome. Great way to have some fun while keeping the work load high. It basically ended up being an AMRAP of either the exercise or MOT for the duration of the round, really fatiguing muscle groups to failure. That said, there are improvements to be had. To further emphasize the competitive element, the beatdown would benefit from all PAX competing as the “player” for each of the exercise pairings. That means we need more “players” per round and less exercise combinations. In order to ensure enough variety, there probably needs to be only 3 exercise pairings. But in order to ensure enough rounds can be played, the rounds need to go faster…so either faster exercise pairs or shorter distance. Current thought would be to divide the PAX into 4 groups so there are 3 “centipede segments” for every “player”. With 4 groups and three exercise pairs, you have 12 rounds. 3 minutes per round should take 36 minutes. Keep the 50 yards and adjust exercise pairings accordingly. Never repeat an exercise pairing two times in a row.

    Playlist was lit, but the communication required during the beatdown means volumes need to be low. Might not even need music at all for this.

    “Centipede” – Rebbie Jackson
    “Butterfly” – Screaming Trees
    “Ants Marching” – Dave Matthews Band
    “Red Mosquito” – Pearl Jam
    “Queen Bee” – Grand Funk Railroad
    “Sting Me” – The Black Crowes
    “Dragonfly” – ekoostik hookah

    Really enjoyed this one and I hope others did as well. It will be back.

  • Nightmare (Perrysburg Municipal Park) – Huckleberry

    F3
    Squares w/ Block
    Nightnare
    6/27/25
    5:30 am

    PAX:
    Pimento
    Van Gogh
    Bourbon
    Crawdad
    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

    WARM UP:
    7 Motivators in Cadence

    THANG:
    Block/Weight Needed
    20 reps of each

    The die is rolled to determine the square to do (1-6) per the following:

    Square 1: Curls with Block
    Block Swings
    Bent Over Rows with Block

    Square 2: Merkins
    Mt. Climbers (2 as 1)
    Bear Squats

    Square 3: Imperial Walkers
    Squats
    High Knees

    Square 4: Overhead Press with Block
    Curls with Block
    Bent Over Rows with Block

    Square 5: LBC’s
    American Hammers (2 as 1)
    Crab Leg Lifts (2 as 1)

    Square 6: Run

    COT: Sixth was: Pimento

  • The Pit (Kingsbury Park) – Jake Mulinix

    Backblast:

    Location: The Pit

    Pax: Besse (Q), Dora, Southie, Colson, Brogan

    The Thang: 1.4 mile run to my house, shoveled some dirt for 45 minutes, 1.4 mile back to the Pit

    Ended with COT.

  • Rabbit Hole (Whitehouse Library) – Lee “Purdy” Kramer

    Purdy #14 – 06/27/25 – The Rabbit Hole –
    Knockout

    WARM UP: Mosey to the court
    WORKOUT: Basketball Knockout – Multiple variations
    Purdy – Q
    Manchester
    Vespa
    Norm
    Guardian
    Doubtfire
    Rudy
    Behr
    Fancy Feast
    Photon
    Footloose
    Flat Stanley – FNG
    Yoshi
    Fat Amy

  • The Armory (Waterville Library) – Huckleberry

    F3
    11’s” with Block
    The Armory
    6/26/25

    PAX:
    Photon
    Vespa
    Tackleberry
    Rudy
    Ukulele
    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

    WARM UP:
    7 Motivators in Cadence

    THANG:
    Block/Weight Needed.

    Starting Line:
    Begin with 1 Merkin
    Run to mid-section line (where block is located).

    Mid-Section Line:
    11 Curls with Block
    Run to far-section line

    Far-Section Line:
    10 Lt. Dan’s (2 is 1)
    Run back to mid-section line

    Return Mid-Section Line:
    11 Bent-Over-Rows
    Run back to staring line

    Starting Line:
    2 Merkins

    Far-Section Line:
    9 Lt. Dan’s (2 is 1)
    Continue until at Starting Line you are doing 10 Merkin and at Far-Section Line you are doing 1 Lt. Dan.
    At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

    Ended with suicides

    COT: Sixth was: Ukulele

  • Wakanda (Maumee High School) – Derek Emery

    Backblast: June 26th, 2025

    AO: Wakanda

    PAX:
    Carmen Sandiego-Q
    Landslide
    Wario
    Chubbs

    Workout: Mafia Style Beatdown

    FNG’s: none

    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: SSH’s, Joe Louis, Piano keys, 8 round jump rope tabata

    The “Thang”:

    DORA workout. One pax ran a lap while the other did an AMRAP exercise. Rotated after the lap was finished. Exercise would change with the change of song.

    Grave diggers
    LBC’s
    Flutter kicks
    Overhead Presses
    Curls
    Dips
    Monkey humpers
    SSH’s

    Ended with: green sally up/green sally down high plank/low plank

    Count-O-Rama: 4
    Name-O-Rama

    The Six – Wario

    LDP3

    Ball of Man

  • The Wall (Riverside Park) – Guardian

    6/26/25 0530-0615 – Morgan “Wall”en at The Wall

    Pax: 25
    Binford
    Tarnished
    Stark
    Stalker
    Footloose
    Yoshi
    Waldo
    Sven
    Space Cowboy
    One Man Band
    Coconut
    Spaulding
    Hannibal
    Geppetto
    Redken
    Irish Hoss
    Mile High
    Cybertruck
    Madden
    Doubtfire
    Norm
    Purdy
    Badger
    Gold Star
    Guardian – Q

    F3 mission – To plant, grow and serve, small w orkout 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:
    SSH x50 IC
    Windmill x10 IC

    The “Problem” aka Thang:
    Phase 1 – Partner work
    7-8min – one partner holds plank while the other does:
    3 burpees
    3 merkins
    3 squats
    3 BBSU
    **Alternate

    Phase 2 – Partner work
    Complete number of reps per team:
    Wall jump burpees – 50 (modification is step up with lt dan)
    Dips – 200 (modify air press)
    Decline merkins – 200
    London bridges – 200 (did not get to)
    Incline merkins – 200 (did not get to)
    Partner- Run ramp to landing then down the stairs and alternate

    COR
    NOR
    6- Gold Star
    Announcements
    LDP3 – respect people’s time
    Prayer