Twister
PreThang
25 Don Quijotes
25 American Hammers
25 (4 count) Jacks
25 Merkins
Thang:
AMRAP exercises for 3 minute interval timer with rotating station:
1. Run Kingsbury short lap
2. Lt. Dans
3. Burpee
4. Thrusters
5. Plank
Rinse and Repeat X2
PostThang
25 Don Quijotes
25 American Hammers
25 (4 count) Jacks
25 Merkins
COT & LDP3
PAX: Dora, Southie, Colson
Date: 03/29/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg
Multipliers (Run/Ruck)
Pax: Total 8
Binford
Meatloaf
Guardian
Photon
Golden Gate
Sven
Isosceles
Tarnished – Q
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Credo/Disclaimer
Thang:
Discussed why some leaders can achieve incredible results and get more from their teams than others.
Discussion:
DIMINISHERS
The Assumption: “People won’t figure it out without me”
MULTIPLIERS
The Assumption: “People are smart and will figure it out”
COT
Count-O-Rama
Name-O-Rama
6: Tarnished
Announcements
LDP – QS30 – Live Right
Prayer
3/30/25 – 0615-0700 Madden’s 50th post
Pax:
Ukulele
Carmen San Diego
Pimento
Mamba
Golden Boy
Geppetto
Meatloaf
Tarnished
Radio
Fat Amy
Huckleberry
Coconut
Guardian
Doubtfire
Van Wilder
Wax On
Spaulding
Thor
Madden – Q
F3 mission, 5 core principles and credo to start the BD.
Warmarama: chain breakers x12, windmills x10, Willie Mays Hayes x10 – all IC
The Thang:
3 groups split amongst the stations to start. 5 exercises at each station of 50 reps each. Station 1: Goblet squats, overhead squats, kettle swings, lunges 1:1, calf raises holding block. Station 2: Merkins, dips, curls, overhead presses, bent over rows. Station 3 (body weight): X-Factors, flutter kicks 2:1, burpees, 50 second plank, imperial squat walkers.
10 min EMOM timer was used to signal rotation to the next station. 5 absolutions completed once timer went off prior to rotation to next station.
Ended at 0654!
COR
NOR
6 – Mamba
Announcements
LDP3
Prayer
Appreciate everyone that made it out for Madden’s 50th post! This group of HIM does far more for him than I ever could do on my own 🙏🏼👊🏼
Backblast: March 30th, 2025
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Capitol – Q
Carmen San Diego
Ukelele
Radio
Wax On
Van Wilder
Tarnished
Thor
Workout: Pump Station Run
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”:
Ran out Front street to the bridge to maumee and up Conant, got to the AW Trail and turned back. Pick up six.
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Carmen San Diego
LDP3
Prayer
3/29/25
AO: Battlefield
Workout: King of the Hill
PAX:
Thor(Q)
Huckleberry
Mercy
Irish Hoss
Van Wilder
Viper
Carmen San Diego
Shepherd
Jersey
Crawdad
Runt
Norm
Doutbfire
Stark
Snowball
Waldo
Thai Guy
Mission, Principles and Disclaimer given
Each person keeps track of their own level. If they win a round(whether it is by themselves or on a team) they move up a level. Pax on the highest level at the end is crowned King of the Hill
Level 1: 5 Squats, 5 Merkins, 5, LBC’s, 5 Curls, Sprint to Cone 1
Level 2: 10 Squats, 10 Merkins, 10 LBC’s, 10 Curls, Sprint to Cone 1
Level 3: 15 Squats, 15 Merkins, 15,LBC’s, 15 Curls, Sprint to Cone 2
Level 4: 5 Burpees, 5 BBS, 5 Jump Squats, 5 Curls, Sprint to Cone 2
Level 5: 10 Burpees, 10 BBS, 10 Jump Squats, 10 Curls, Sprint to Cone 3
Level 6: 50 SSH, Sprint to Cone 3
Level 7: 20 WW3, 20 Squat Thrusts, Sprint to Cone 4
Level 8: 50 Curls, Sprint to Cone 4
We did a lot of mix and matching. Some individual races, some pairs, teams of 4, teams of same level. Altogether we probably did about 15-20 different races.
King of the Hill: Viper
Ultimate Hero Beatdown! @ Fortress 3/29/2025
PAX
Golden Gate – Q
Meatloaf
Photon
Binford
Spalding
Guardian
Hannibal
Chopstick
Coconut
Landslide
Tarnish
6:30 (2 minutes) Welcome to F3, Fitness Fellowship and Faith
Our mission is to plant grow and serve small workout groups for men, for the invigoration of male community leadership
There are five core principles
• Always free
• Always outdoors
• Open to all men
• Lead in a rotating fashion by a member of the group
• Ends in a circle of trust
Our Credo is “Leave no man behind, and leave no man where you found him”
Count-O-Rama
In today’s beatdown, you are going to try to become the ultimate hero in true Japanese anime style. You’ll take turns defending the city and if you find you need to get stronger, we have a couple of training arcs you can embark on to level up and unlock your ultimate form! Importantly, in anime style, whenever you go to perform a move, you must shout the name of the move before you start doing it.
6:32 (5 minutes) Warmup
“First/next exercise is the _____. Starting position, move, in cadence, exercise. Recover.”
SSH – 20
Potato Pickers – 15
Arm Circles – 15 fwd, 15 bwd
Rifle carry blocks to starting position, mosey back to the board.
6:37 (4 minutes) Explain the Thang
The city of Tokyo is under attack from the ancient tire monster who lives deep in the mysterious woods of Perrysburg. Its terrified citizens need a hero to rise to the challenge and band together to defeat this ancient evil.
Count – O-Rama (4 teams)
1 team (tire flippers) – squat flips
2 teams (hero teams) – block moves via various methods
1 team (frightened citizens) – Side Straddle Hops
6:41 (5 minutes) First attack
The monster is attacking. The citizens are frightened and flailing around for their heroes to save them, via SSH. Heros must build a defense wall with blocks around the city to protect its citizens. You have a hero’s courage, but only an average person’s strength. Hero teams must bear crawl to their blocks and can only move their blocks by murder bunnies for now.
Heros run from city to block, and murder bunny their way back to the city. ALL blocks must be in a wall before the tire monster reaches the city. Importantly, in anime style, whenever you go to perform a move, you must shout the name of the move before you start doing it.
6:46 (20 minutes) Training THANG:
To get stronger you must train like a hero. We will use Saitama's training regime in One Punch Man. 100 sit-ups, 100 push-ups, 100 squats, and 1km run. You’ll do 25 of each set followed by a lap around the parking lot. If you repeat this 4 times, you’ve become strong enough to be a HERO. HEROS can carry block(s) any way they want. Also a HERO cannot be frightened citizen.
7:06 (5 minutes) Second attack (hopefully a victory)
7:11 (5-10 minutes) Keep Training (adjust counts for time)
We have some true heroes here. Now let's see if you’re willing to go all out and 30 Absolutions, 30 Lt. Dan, 2 laps. If you complete this you’ve unlocked your ultimate hero technique. You can battle the monster. You have the power to send the tire back to the mysterious woods. Flip the monster back to the woods and you win.
7:17 (5 minutes) Final Monster Attack!!!
7:22 (3 minutes) Mary: Stretching
Willie Mays Hayes 30 count
Abe Vigota 30 count
Cobra stretch 30 count.
7:25 (5 minutes)
Count-O Rama
Name-O-Rama
6th
LDP3
Prayer intentions – circle of prayer.
F3 BB
Backblast: March 21st, 2025
AO: Nightmare (Municipal Park 945 Elm St., Perrysburg, OH 43551)
Workout: HIIT and Run
PAX:
Capitol – Q
Thor
Badger
Spaulding
Piggly Wiggly
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
The “Thang”:
Dynamic Stretches: Hip Openers, Michael Phelps, Inch Worm
Workout:
Five rounds of high intensity interval training (HIIT) with two laps of the parking lot in between. Used the SmartWODTimer app for interval timing noted below.
Round1: Criss cross SSH (20 seconds), Rest (10 seconds), Burpee (20 seconds), Rest (10 seconds). Repeato x 4
Run two laps of parking lot.
Round2: Mountain climbers, Butt Kickers.
Run two laps of parking lot.
Round3: Leg lifts, V hold.
Run two laps of parking lot.
Round4: Skaters, HRM.
Run two laps of parking lot.
Round5: Plank tuck, Bird dog.
Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Badger
Announcements
LDP
Prayer
F3 BB
Backblast: March 18th, 2025
AO: Necropolis (Moved to Grantland Rotary Park 26350 Fort Meigs Rd, Perrysburg, OH 43551)
Workout: Grantland 5k Training Week 5
PAX:
Capitol – Q
Guardian
One Man Band
Full Pull
Purdy
Geppetto
Lyman
Mile High
Norm
Sven
Coconut
Gold Star
Radio
Thor
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
The “Thang”:
Dynamic Stretches: SSH, Leg Swings, Toe Walk, Heel Walk, Hip Openers, Skip
Warmup: 5 minute run easy, out and back along Fort Meigs Rd toward Levis Commons.
Workout: 1000 meter repeats on gravel path at grantland. Cones mark start and finish. PAX run 1000 meters, walking rest at cone for 90 seconds, continue until 6:06am. Pick up the six.
Cooldown: 7 minute easy picking up six, around parking lot, return to shelter.
Stretches: Standing IT band, Quads, Hip Flexors, Lying Glute, Seated Hamstring, Butterfly, Calves
Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Lyman
Announcements
LDP
Prayer
Pre-pre run
Pax:
Photon
Sven
Isosceles-Q
Ran 4 miles
Backblast 3/28/25
F3 Men: Bob Ross, Dora, Kolson
Murph
25 jumping jacks
1/2 mile run
300 squats
200 pushups
100 pull ups
COT