Category: Uncategorized

3/22/2025 Run/Ruck

PAX:
Runt
Norm
Arcy
Djibouti
Huckleberry
Full Pull
Manchester
Lonzo – Q

Everyone got some miles in and some great conversations

3/22/25 Leadership Ruck

Ruck Pax:
Stark
Photon
Golden Gate
Binford
Viper
Meatloaf
Spike
Good Burger
Bourbon
Guardian
Thor
Fat Amy

Run:
Callahan
ISO
Oil Change

The ruck discussed key points of effective communication. We also carried 2 cinder blocks and the mega sled around.

Pushed the new sled for a bit – named it The Sleigh for its ability for a grown man to ride it.

3/21/25

Friday Lurph at Coronado

PAX
Footloose – Q
Mercy
Waldo
Huckleberry

21 March 2025 Backblast: Dora, Bob Ross, Brogan and Southie posted.

2 mile ruck with exercises interspersed:
12 burpees at the confluence
25 merkins at the historic auditorium
AMRAP pull-ups at the finish.

Ended with a COT.

3/21 – Rabbit Hole
The Worst of Black Swamp 2024: Like IPC but Harder

Q: Viper

PAX:
Lonzo
Huckleberry
Purdy
Bourbon
Gold Wing
Fat Amy
Rudy
Guardian
Full Pull
Doubtfire
Norm
Footloose
Photon

The Thang:
It was simple, but not easy

Warm-up – stretch on your own

Mosey to the hill

100 merkins
90 crunches
80 merkins
70 crunches
Etc

In between each set of exercises, run up the hill and down the backside to the path, then either turn around and go back up the back of the hill (up button) or take a left and follow the path back to the start.

CoT

6 – Purdy

Prayers – Norm's son (praise), Gold Wing's grandson (praise), Purdy's parents

QIC
Stark

PAX
Manchester
Viper
Thin Mint
Rudy
Fat Amy
Poh Bear
Full Pull
Landslide
Huckleberry
Bourbon
Vespa
Gold Star
Photon

The Thang
Minute to Win It

Set up three lines, start, middle and finish about 10 yards apart.

Perform 12 rounds of each set. After 4 rounds the timer drops 10 seconds, so the work needs to get done faster as you get more smoked.

4 rounds at 1:20
4 rounds at 1:10
4 rounds at 1:00

First set
10 Curls (plank Jacks)
10 American Hammers
10 No cheat merkins

Second Set
15 Rows (Good Mornings)
10 block skiers
5 Angle Grinders

Third Set
5 declined Merks
5 Squat Thrusters
5 jump over burpees

COR, NOR, Poh Bear was the six. Great to see him back out!

Always an Honor
Always My Pleasure
~Stark

QIC
Stark

Pax
Pimento
Huckleberry
Photon
Fossil
Viper
Bourbon
Life Alert
Irish Hoss

The Thang
Crazy 8 EMOM

8 minute sets. EMOM you perform 8 reps of each of the 3 exercises for that Set. After 8 minutes move to next set with a short rest (1min) in between to explain next set and suck some air.

1.) Mike Tysons
Suicides
Jungle Boy Squats

2.) Froggers (Groiners)
Boy Bands
Angle Grinder

3.) V ups
Suicides
Bonnie Blaires

4.) Surfer Get Ups
Suicides
Smurf Jacks

COR, NOR, 6

Alway an Honor
Always My Pleasure
~Stark

Knee Saver Workout

PAX:
Chubbs Q
Lego

Mission, 5 core principles

Warm-Up
1. Backwards Walking Warm Up: Walk backwards around the island
2. Dynamic Stretching: Chain Breakers (Skipped these on accident as I was giving the “why” of the beatdown and explaining moves.
3. Hamstring Stretch: Potato Pickers

Workout Routine
One person Pulls sled and bear crawls 25 yards and the other does the work. Start at cone and if sled is there, pull it to the other cone and bear crawl back. If sled is not there, bear crawl to cone and pull sled back. 1 minutes timer set, do AMRAP of exercise. Ended up going through list ~1.5 times.
1. Merkins
2. ATG Split Squats
3. Shoulder Press
4. Single-Leg Romanian Deadlifts
5. LBCs
6. Step Ups
7. Curls
8. Calf Raises
9. Plank with Shoulder Taps
10. Flutter Kicks

Cool Down
1. Static Stretching: Focus on hamstrings, quads, calves, and hip flexors.
2. One last backwards walk around island.

COR
NOR
6
Announcements
LDP3: 5 habits to strengthen your mental health as a Dad:
1. Start Early
2. Think
3. Be Quiet
4. Read and Journal
5. Breathe
Prayer

The Wall: Big Spender

Date: 03/20/2025
Time: 5:30 – 6:15 AM
Location: The Wall – Perrysburg, OH
Q: Binford

PAX Count: 9 Total
PAX Names:
Mile High
Guardian
Finkle
Spaulding
Oil Change
Coconut
Life Alert
Geppetto
Binford

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 Statement

Count-O-Rama and Name-O-Rama
Announcements: 2nd F event March 28, Convergence in May
LDP3 – Geppetto
COT – Oil Change
Prayers and Intentions – Binford Brother in law mom, Purdy and his family

Work:
Total Time: 45 minutes
 
Warm-Up (10 min)
 
Complete together:
 
Jog in place – 2 min
 
High knees – 30 sec
 
Butt kicks – 30 sec
 
Arm circles – 1 min
 
Squats – 15 reps
 
Merkins – 10 reps
 
Split into teams. Choose someone that will draw a card after the buy in is complete.
 
The Buy-In (Complete as a Team Before Drawing a Card)
 
Merkins – 5 reps (advanced: explosive push-ups, intermediate: standard, beginner: knee push-ups)
 
Dips – 5 reps (use a low surface or triceps floor dips)
 
BBSU – 5 reps
 
The Cards (Each team gets their own shuffled deck of 10 cards: Ace-10)
 
1. [Ace] The Snake Crawl – Run Up Stairs, Run Down around the ramp, Bear crawl final ramp back to stairs
 
 
2. Jump Squats – (100 total as a team) call out 10
 
 
3. Lunges – Up the stairs, mosey down
 
 
4. Merkin Challenge – 100 total as team call out 10
 
 
5. Burpees – 75 as team, call out 5
 
 
6. Wall Sit Hold – Up half the stairs to the wall. Count off to 90
 
 
7. Aussie Merkins – (100 total per team) call out every 10
 
 
8. Plank Hold – Top of steps 90 second count off as team
 
 
9. Broad Jumps – Up Ramp to top of first landing
 
 
10. Mountain Climbers – (200 total as a team) call out every 10
 
 Repeato as needed.
 
 
—
 
Cooldown (5 min)
 
Standing hamstring stretch – 30 sec each side
 
Quad stretch – 30 sec each side
 
Shoulder stretch – 30 sec each side
 
Deep squat hold – 30 sec
 
Deep breathing – 1 min reflection

Backblast for "Stretch Goal" at Field of Dreams on 03/19/2025

PAX:
Lonzo
Chubbs
Geppetto
Golden Gate
Footloose
Meatloaf
Lyman
Coconut (Q)

light breeze and mid 50's at 0530 as the men circled up.

Intro: Mission and Core principles

Warm-o-rama:
4 burpees IC
Motivator from 7
Arm Circles
All to the dulcet tones of "47" By Anders Osborne

47 Windmills IC to the beat of "Keep Stretching" by Moonspatz.
Turns out that many windmills at that speed is a bit of workout in itself! Pax managed to count so as to end perfectly on the last beat of the song.

THANG:
Lunge-Worm from the starting point to the half-line of the soccer field (47 yards) and introduce the new move "Vinyasa Pickle Pounder" (to the sound of "Stretch you out" by Red Hot Chili Peppers.
– a VPP is a 6 count stretch and strength move. Start from a high downward facing dog position, on 1 shift to plank, on 2 go to a merkin 'down' position, chest about an inch off the ground, on 3, shift torso forward and up into a cobra pose. on 4 return to the down merkin position, on five push back up to plank, and on 6 return to the down-dog position.
4 VPPs IC then stop in that down dog position and stretch the backs of the legs.
7 VPPs IC.

Recover, then do hip-opener walk to the next cone. and introduce "Extreme Peter Parker" to the song "Stretch" by Will Reagan.
– Extreme Peter Parker starts from plank position and is a 4 count exercise. on 1 bring your right leg forward to plant your right foot next to your right hand. On 2 return to Plank. On 3 bring your left leg forward to plant your left foot next to your left hand. On 4 return to Plank. If the cadence is measured, should get a brief stretch on each odd count.
4 EPPs in cadence. Recover and shake out arms from all the planking. Then 7 more EPPs in cadence.

Next song: "Breathe, Stretch, Shake" by Mase and Diddy. Zombie walk across the field to the next cone, where we introduce the 'Coco Crawl'.
– Start in plank. 1 Place left foot next to left hand (as in EPP). 2) lift left hand to the sky, and kick right foot through the gap. This is a tricky position to describe. Weight is divided between left foot and right hand and foot, Chest faces the sky. It's like a breakdance move. 3) kick off left leg, raise the left knee and hip as high as possible as you flapjack into plank position again. 4)reset your plank. you've done basically one shoulder width move to your right and flipped head-to-foot from your starting position. Repeato starting with your right foot. This is a fairly slow MOT, requiring flexibility and strength. 10 yards is plenty.
As Diddy finished up and the next song "Stretch Out" by The War And Treaty played, we did Coco Crawl to the edge of the field and back.

For "Stretch" by Ryan Montbleau, we hip-opener walked to the next cone, and there did 23.5 Raggedy Anne's in cadence. Then walking Karaoke, focusing on the torso twist to the near cone. 23.5 more Raggedy Anne's IC, then Walking Karaoke back.
– Raggedy Anne starts from a low squat position with hands behind your head. Bend your torso to the right as you reach down to touch your right heel. (1). Return to start position (2). Bend to the left and touch left heel (3). Return to start position (4). Great stretch for the side body, and really develops the burn in the quads!
This also took up the song "Stretch" by Sam MacPherson.
Finally, a gentle mosey to the flag and then around the field, to the song "Stretch" by Marcus Rogers and Rick Rogers.

COT
COR, NOR. Footloose 6.
LDP3 about men taking care of themselves. Get enough sleep.

Honored to have the opportunity to lead and celebrate my 47th birthday with such a great group of men. Aye!