Category: Uncategorized

Da Murph

Pax:
Viper
Mercy
Footloose
OSHA
Rudy
Manchester
Shepherd
Doogie
Spaulding – Q

1 mile run
100 pull ups
200 merkins
300 squats
1 mile run

Pax
Soda Pop
Coconut
Fossil
Mile High
Longhorn
Dutch
Photon
Rumor
Black Gold
MacGyver
Isosceles – Q

Ran the lower towpath from Ford St to White St and hit the hills along the way.

Meatloaf – Q
Gulliver
Gold Star
Archy
Zimba

BS Trivia Olympics 1-16-26

Vespa – Q
Sven – 6
Rudy
Purdy
Viper
Manchester

F3, mission, 5 core principles, credo.
Warm up: SSH, imperial walkers, Michael Phelps.

Counto, split into team USA/ team world.

Trivia, answers 5 man makers, 10 curl presses, 15 curls, 20 squats, run.

Team world won.
Counto, Namo, announced, prayer request. Forgot LDP3. Sorry Purdy….

Pax built podium with blocks and in an epic fail I messed up the pic… 😫

Backblast: February 15th, 2026
AO: The Pump Station Run

PAX:
Ukulele (Q)
Carmen Sandiego
Flat Rate
Piggly Wiggly
Crawdad
Echo
Colt 45

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

Credo is leave no man behind, but leave no man where you find him.

Workout name: We love hills… right?

Warmup: Slow jog up the hill.

THE THANG:

First hill we jogged the whole way. Next we did High Knees to the first cone, butt kicks to the second, hops to third and lunges to the last. Next it was jog, sprint then side shuffles on each side. After that we did suicides and reversed it upon reaching the top running down to each cone and then running backwards back up until reaching the bottom. Then we all picked an extra weight of choice between blocks, dumbbells, kettlebell, rucksack or a shared sled. Last round we shared the sled again going backwards between those who had not pulled it yet while the others came up on bear crawls.

Count a rama: 7
Name a rama
Sixth: Piggly Wiggly

COT
Ball of man

Come See What’s Possible

Welcome to F3

Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

Creedo:
Leave no man behind, but leave no man where you find him

Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

AO: The Foundry

Warmup:

Warm up = SSH & The Windmill
SPMICE……. RECOVER

The Thang:

The Impossible Mile
1 lap Broad Jump Burpee
1 lap Lunges
1 lap Bear Crawl
1 lap run

WE DIDN’T FINISH BUT WE TRIED!!

Pax Present:

Meatloaf
Photon
Footloose
Mercy
Rumor
Ham
Coconut
Big Spoon

The Honest Abe

Pax:
Armstrong (Q)
Deliverance
Fallout Boy
Raven

9 exercises on a timer, 45 seconds on, 15 second recovery. After all 9 exercises a 60 seconds break, where an inspirational Lincoln quote was shared. 3 rounds total. Exercises were: Clear the Field (tire flip), Chop Wood (sledgehammer), Stream Jump (tire jumps), Push Ups, Log Carry (step ups w/ balance beam), Dips, Ruck Squats, CPR, Frisbee (with Mac the dog).

02/16/2026 – BLIMPS and 11’s:

Date: 02/16/2026
Time: 6:30 – 7:15 AM
Location: The Gauntlet – RiverCrest Park, Perrysburg
Q: Bourbon

PAX: 7 PAX:
Huckleberry
Geppetto
Mile High
Guardian
Longhorn
Bevo (Longhorn 2.0)
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

Beatdown:
• Warm-up:
o 21’s. PAX nailed it on the first attempt. No penalties, straight to the beatdown.

• Set-up cones at different ends of the parking lot
• 11’s on repeat with the exercises below (BLIMPS). Run to end of parking lot/street and back in between rounds
o Round 1: Burpees and Lunges (2 is 1)
o Round 2: Imperial Squat Walkers and Merkins
o Round 3: Plank Jack Shoulder Taps (2 is 1) and Jump Squats
o Repeato back to round 1 when finished with round 3

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

16 February 2026 Backblast: Colson and Southie posted.

Warmup: 25 Don Quixotes
25 Good Mornings

Thing: 50 Burpees – then murder bunny 10 yards, run 100 yards, run back, then reverse murder bunny back to start.

100 Merkins – repeat murder bunnies and running.

150 Walking Lunges – repeat murder bunnies and running.

200 Air Squats – repeat murder bunnies and running

25 Burpees – repeat murder bunnies and running.

End with COT.

Together OYO
PAX:
Ukulele
Carmen San Diego
Colt 45
Crawdad
Echo
Waldo
Shepherd’s Pie
Wario
Waldo
Sherpa
Flat Rate
Piggly Wiggly
Tarnished – co Q
Lonzo – Q

Warmups: Tarnished got things started because I was late. 🙃
Windmills, Moroccan night clubs, arm circles forward and reverse, 50 merkins OYO

The thang: rotate between exercises change station when pax at burpees completes 15 reps.
Burpees
Battle ropes
Flutter kicks
Curls
Lt. Dan’s
WW3’s
Outlaws
Block alternating merkins
Squats
J-Lo’s
Side lunges
Calf Raises
Mike Tyson’s

Change rotate switch to 12 reps after 1 round
Finished off with some sexercises because Waldo said he likes to practice. 1 minute of monkey humpers, pickle pounders, rosalitas, hello Dollie’s.

COT: Echo was strategically made the 6. He hasn’t been out in a while but he said he was glad he made it. Closed with prayers for echo and his family