Category: Uncategorized

3/4/2025
Mardi Gras Beatdown

Pax
Q – Crawdad
Gold Star
Anchor
Everest
Huckleberry

Activity Mardi Gras based. Goiing to a parade. Parking, transport to parade, activity, walk back, collect beads

warm Up
SSH
Windmills
Arm Circles

Round 1
10 burpee parking
Crab walk across lawn
30 curls
20 squat thrusts
50 OH claps
repeat above 3x
Run Lap – first finisher collects beads and pick up 6 for a lap

round 2
10 Burpee parking
Bear Crawl across the lawn
30 bent rows
30 dips
50 seal claps
repeat 3x
Run lap first collect beads, pick up 6 for a lap

Round 3 ( shorter for time)
10 burpee Parking
Lunge Walk across the field
30 Dead lift
40 shoulder taps
repeat 2x
Group Lap when first finisher

Gold Star won all of the beads!!!

Backblast: March 27th, 2025

AO: Wakanda– Maumee High School – Maumee, OH

PAX:
Photon – Q
Lyman
Meatloaf

Workout: The 80/20 Rule

FNG’s: N/A

The “Thang”:

With low numbers, we collectively decided to ruck around Maumee instead of the planned beatdown.

Ended with:
Count-O-Rama: 3
Name-O-Rama

The Six – Meatloaf

LDP3

Ball of Man

Spreadsheets from the Gloom: Ruck with a small group was a nice change of pace.

Two men got up extra early and rucked 3 miles prior to the beatdown

PAX:
Photon – Q
Meatloaf

Protection & Support 3/26/25
PAX:
Photon
Mile High
Irish Hoss
Huckleberry
Beretta
Lonzo – Q

Binford fartsacked, so we need to check on him.
Warmups: Michael Phelps, arm circles, merkins in cadence, squats in cadence. Had to extend warmups to gather everyone.
The Thang:
Protection Part: Body Armor
Mosey to playground area where pull up bars are available.
Complete Murph reps for 20ish minutes

Support Part: Tabata 60s on 15s rest between
1 Side lunges
2 Superman’s move arms from side to front of head and pull back
3 Side plank hold on one elbow and do rotator cuff movements, repeat other side
4 Single leg hip thrust
5 Fire hydrants
6 Leg hip swings on table, repeat other side

COT: COR and NOR. Photon was the 6. He has been motivated by this group and he motivates all of us.
Closed with Photons LDP3 message and prayers for those in need.

mile high and photon sorry forgot.

Pre Ruck back blast.
Only two HiMs braved the wee hrs.
we hit 3 miles and just a nick-of time to get some protection with Lonzo.

Two HiMs got up extra early and rucked 3 miles prior to Lonzo's Protection & Support beatdown

PAX:
Photon – Q
Mile High

Welcome
F3 Mission & Core Principles

PAX:
Lyman (QIC)

Warmed up with some stretches, high knees, zombie walks.

Three rounds of decreasing reps, starting at 30, with a run in between each round.

Curls
Overhead press
Incline Merkin

Squats
Bonnie Blairs
Kettlebell Swings

Sit-ups w/block
Rosalitas
Flutterkicks

No one else was there so I did one round and went for a run.

Countorama (1)
Name-o-rama
No Six
Announcements
Ended in Prayer.

Lyman

Backblast: March 25th, 2025

AO: Grantland – Rotary Park – Perrysburg, OH

PAX:
Photon – Q
Bourbon
Capitol
Full Pull
Mile High
Norm
One Man Band
Purdy
Radio
Sven
Thor

Workout: 5K Training Week 6 – 1 Mile Repeats

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) – 20
Windmill Potato Pickers – 8
Dynamic Stretching across parking lot (High Knees, Butt Kickers, Zombie Walks, Scoops)

The “Thang”:

Mosey over to The Gauntlet

Run one mile at race pace or 90% effort. Rest 2 minutes. Repeato until 6:15am.

Mosey back to Grantland for some cooldown stretches.

Ended with:
Count-O-Rama: 11
Name-O-Rama

The Six – Sven

LDP3

Ball of Man

Spreadsheets from the Gloom: 20F and dry. I’m still not a great run Q, but I managed. Definitely prefer a typical beatdown. We all got better nonetheless.

3.25.2025 Beatdown – Birthday Spending Spree

Q: Gold Star
Pax:
Huckleberry
Everest
Ponzi
Anchor
Mjolnir
Chanel #6

Warmup – SPMICE
Willy Mays Hayes – in cadence
Windmills – in cadence
SSH – in cadence

Beatdown = Deck of Cards workout + Running around Levis
A-5: Add a one to the front
6-9: Double the value
10-K: Face Value
>One round of cards at each stop

Start at: Fire Pit
Heart –Step ups/box jumps
Diamond – Mountain Climbers (2is1)
Spade – Squats
Club – American Hammers (2is1)

Run to: Movie Theater
Heart – Freddie Mercury’s (2is1)
Diamond – Bonnie Blairs
Spade – Burpees
Club – Nolan Ryans

Run to: Sephora
Hearts – Flutter Kicks (2is1)
Diamonds – Dips
Spades – BBSUs
Clubs – Decline Merkins

Run to: School of Rock
Hearts – Imperial Walkers (2is1)
Diamonds – Boat/Canoes
Spades – Absolutions
Clubs – Mike Tysons

Run back to fire pit

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