Category: Uncategorized

  • Wakanda (Maumee High School) – Chris

    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

  • The Armory (Waterville Library) – Jake+Vespa+Zinz

    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 🏁

  • The Wall (Riverside Park) – Derek Emery

    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

  • Grantland (Rotary Park) – Geppetto

    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

  • Field Of Dreams (Rolf Park) – Steve “Footloose” Mohr

    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.

  • Field Of Dreams (Rolf Park) – Steve “Footloose” Mohr

    4/2/25

    Swampball Warm up

    PAX:
    Footloose – Q
    Sven

    3.68 mile run around path at FoD.

  • The Commons (Levis Commons) – Mike “Gold Star” Niese

    4.1.2025 – The Commons – April Fools

    Q: Gold Star

    PAX list:
    Piggly Wiggly
    Ponzi
    Faceplant (FNG)
    Huckleberry
    Anchor
    Wario #6

    Warmup – SPMICE
    Windmills – in cadence
    SSHs – in cadence
    High Knees

    Dice Game – Foolish looking exercises

    1st Set:
    1st Dice Roll
    1 = Absolutions
    2 = Freddie Mercury’s (2is1)
    3 = Bonnie Blairs (2is1)
    4 = Superman Merkins
    5 = Monkey Humpers
    6 = Run

    2nd Dice Roll = Multiplier 5x

    2nd Set:
    1st Dice Roll
    1 = Flutter Kicks (2is1)
    2 = Smurf Jacks
    3 = Dips
    4 = Mike Tysons
    5 = Imperial Walkers (2is1)
    6 = Run

    2nd Dice Roll = Multiplier 5x

    COR / NOR / #6 / LDP3 / Prayers / News / COT / Picture

  • Nightmare (Perrysburg Municipal Park) – Spaulding

    Cincy Stolen beatdown

    Pax:
    Photon
    Gold star
    Spaulding- Q

    Warmup:
    Mosey around baseball field
    5 burpees
    Grass grabbers
    4 burpees
    Tin soldiers
    3 burpees
    Worlds greatest stretch
    2 burpees
    Flamingos
    1 burpee
    Mosey around field to bball court
    The Thang:
    Pax completed 2 rounds of each circuit down the length of the basketball court for travel between work.
    Circuit 1
    2 tapjack merkins
    Frog jump burpees
    4 tap jack merkins
    Lunge walk
    6 tap jack merkins
    Politician (backpedal)
    8 tap jack merkins
    Bear crawl
    10 tap jack merkins
    Circuit 2
    2 lt. Dan
    Mosey
    4 lt dan
    Karaoke
    6 lt dan
    Karaoke
    8 lt dan
    Politician
    10 lt dans

    Mary to finish:
    Heal tap relay to 100
    XO’s
    Flutter kicks

  • Coronado (Keener Park) – Michael DuShane

    4.1.25 April Fool's Ruck @ Coronado
    Mission Statement
    Five Core Principles

    32F with very little wind.
    Clear skies but no sign of StarLink this morning.
    13 men followed the Q's instructions and showed up with their prescribed coupons in tow. Well done, Pax!

    However, we left all the Cindys alone with the shovel flag while we embarked on our weekly edition of celebrating Lt. Michael Murphy and his ultimate sacrifice. The April Fool's joke was a success, and no hard feelings were absorbed by the pax as we are all bigger than getting our Ranger Panties in a wad over a good joke.

    Death, Taxes, and Murph on Tuesday is how Fat Amy put it…
    So, naturally, we performed a standard Murph as usual. No DMX was on the "Zeke & Dad Roadtrip Playlist", but it did contain the following hits:

    Born For This-The Score
    Never Going Back-The Score
    Dead Man Walking-Jeremy Camp
    Whatever It Takes-Imagine Dragons
    Unstoppable God-Elevation Worship
    Take It All Back-Judah and The Lion
    Bang-AJR
    Don't Stop Believin'-Journey
    Never Going Back-The Score
    Keep Me In The Moment-Jeremy Camp
    Venom- Eminem
    Astronaut In The Ocean-Masked Wolf

    Pax:
    Wax On
    Waldo
    Rudy
    Footloose
    Spaulding
    Landslide
    Vespa
    Tackleberry
    Mercy
    Yoshi
    Viper
    Isosceles
    Doubtfire (Q)

    COR
    NOR
    Six (Landslide)
    LDP3 (Mercy spit some heart-felt wisdom on us about building relationships so that we may win some over to the redemptive and healing Faith given to us by our SkyQ.)
    Announcements
    Prayer
    Always an honor to lead this fine group of men in the gloom.

  • The Necropolis (Fort Meigs – Ruck) – Justin Nickey

    Tow a Truck 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. We got 3.08 miles in.
    6 Speech
    Count-o-rama: 4
    Name-o-rama:
    Binford
    Chubbs
    Echo
    Van Wilder – Q
    Announcements
    LDP3
    Prayer Intentions