Category: Uncategorized

Raven's Club
3/31/25
The Nest

PaX:
Armstrong
Deliverance
Fallout Boy
Raven ~ Q

Intro
5 Principles
Credo

The Thang:
Warm up
1 loop of Route 66 in the opposite direction we typically go. This time with 5 burpees at each building entrance.
After Route 66, we did "line drills". Which means we did movement exercises from one line in the parking lot to 4 down, did 20 Monkey Humpers and then the travel exercise back.
Exercises:
Crab Walk
Bear Crawl
Burpee Broad Jump
Inch Worm (with Merkin)
Sideways Crab Walk
Crawl Bear

CoT
NoR
BoM

A good morning with great company.

As always, it was an honor to lead,

Aye!

Raven,

4/9/25 0515-0615 – Spartan things

Pax:
Beretta
Echo
Irish Hoss
Photon
Capitol
Binford
Gulliver
Isosceles
Callahan
Purdy
Tarnished
Nitrous
Guardian – Q

F3 mission, 5 core principles, credo.

Warmarama with Willie Mays Hayes’ and arm circles forward and backward

The things:
3 groups: All of Grantland was utilized. Vests or rucksack was worn by everyone. Step-ups with 60-80 lb sandbags x30 reps in the shelter house, 10 pull-ups and 20 merkins on the playground, run loop with 10 burpees at halfway cell tower, bear crawl over the pickle ball hill and back, farmer carry 2 cindys or rifle carry 1 about 60 yds total (down to tree and back). Repeato (finished 2.5 loops)

COR
NOR
6- Photon
Announcements
LDP3 – Are you living in a way that not only aligns with your core beliefs but also inspires and moves others toward a greater purpose through both your words and actions?
– Is your influence motivational or detrimental to those around you?
Prayer to end

4/9/25

PAX
Footloose -Q
Sven
Huckleberry
Wario

Power Tower
Only had two blocks so we had to improvise.

4/9/25

PAX
Footloose -Q
Sven

Ran around FoD a bit. One step closer to 1,000.

4/8/2025
PAX
Footloose – Q
Mercy
Yoshi

Pre and post Murph ruck

F3 Coronado
The Murph
5:30 am
4/8/25

PAX:
Fat Amy
Shepherd
Lego
Yoshi
Deepwater
Doubtfire
Footloose
Mercy
Waldo
Vespa
Spaulding
Rudy
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

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Yoshi

F3
Squares w/ Block
The Commons
4/8/25

PAX:
Gold Star
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

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: Wario

4/8 Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Workout:
We rucked up the hill and around the cemetery to Fort Meigs and back. 4 Merkins and 8 Squats every 4 mins while rucking and trading a 20lb sand bag between the four of us every 8 mins. We got 2.68 miles in.
6 Speech
Count-o-rama: 4
Name-o-rama:
Meatloaf
Chubbs
Gulliver
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

4.7.2025 at Camelot National Beer Day

Pax
Waldo – Q
PUrdy
GMO
Yoshi
Manchester
Brickyard
Norm
Pooh Bear
Echo
Stark
Doubtfire

W/U
SSH x 15
Old Man Windmills X 10
Short Mosey

Bring Sally Up/Down – Lower Body

Cliff v Norm
CPR x 10
Lt Dan x 20
Inchworm Merkin x 30
Flying Squirrels x 40
Flutter Kicks x 50
Short Mosey to the Cherry Building

Nolan Ryan x 10
Outlaws x 20
Russian Twist x 30
Merkins x 40

Beer Pong less the beer
Winner – 460oz curls
Loser – 7 Manmakers

Announcement
Prayers

04/07/2025 – IronPAX Challenge 2018 – Week 1:

Date: 04/07/2025
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School, Maumee
Q: Bourbon

PAX: 10 PAX:
Meatloaf
Coconut
Guardian
Rudy
Dutch
Photon
Landslide
Fat Amy
Huckleberry
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

Warmup:
• Stretch while Q explains the beatdown

Beatdown:
• 4 Rounds for time:
o 50 Air Squats
o 40 BigBoi Sit Ups
o 30 Merkins
o 20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
o 10 Burpees
o Run 400 Meters (lap around a track)

• Results (mm:ss):
o Bourbon: 25:10
o Coconut: 26:32
o Fat Amy: 27:44
o Meatloaf: 29:51
o Huckleberry: 30:19
o Rudy: 30:39
o Photon: 35:14
o Guardian: 35:26
o Dutch: 36:10
o Landslide: modified/walked

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