Scramblers at The Wall BB
Welcome
Mission
Principles
Pax
Coconut
Mile high
Oil change
Jersey
Longhorn
Piggly Wiggly
Photon
Flo (Q)
Warm up
SSH 21
Squats
Curls
Rows
American hammers
Merkins
Box cutters
Lunges
Elf jacks
Swings
COT
The 6: Piggly Wiggly
AO: Wakanda
PAX:
Landslide
Lug Nut
Rumor
Big Spoon
Footloose
Isosceles
Quick Draw
Doubtfire
Chubbs-Q
F3: Fitness, Fellowship, Faith;
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It’s led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust
Our credo is: Leave no man behind yet leave no man where you found him.
Warm up: Mosey around island, 20 SSHs, 10 Chain Breakers, 10 Windmills
Workout: Norwegian 4X4
Do 4 minutes of an exercise, hard. Idea is to be 85-95% of max HR. Then do 3 minutes of active rest.
First set was 4 minutes of ~20 yard down and backs. Walk around island.
Then Squat Thrusters or Kettlebell swings and walk.
Mountain Climbers and walk.
Down and back with block or run and walk.
Circle up in plank position and go around the circle counting to 40. Do a merkin when you count.
Do again to 40, this time with two merkins when its your turn to count.
COR
NOR
6 from Iso
Announcements
LDP3
COT – Prayer
7 PAX at the Armory
Circuit workout
Manchester – Q
Huckleberry
Vespa
Bourbon
Rudy
OSHA
Purdy
AO: Field of Dreams
PAX:
Lyman
Lonzo
Bongo
Rudy
Wario-Q
F3: Fitness, Fellowship, Faith;
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust
Our credo is: Leave no man behind yet leave no man where you found him.
Warm up: 7 count Motivator
Workout:
Each round we will do Burpee Block jump overs, followed by 25 reps of an exercise, followed by a short run between the islands in the parking lot.
Round 1: 11 Burpee Block Jump Overs, 25 Hand Release Merkins
Round 2: 10 BBJO, 25 Mountain Climbers
9 BBJO, 25 Mike Tysons
8 BBJO, 25 Squats
7 BBJO, 25 Diamond Merkins
6 BBJO, 25 Lunges
5 BBJO, 25 Derkins
4 BBJO, 25 Imperial Walkers
3 BBJO, 25 Breakdancer Merkin
2 BBJO, 25 Plank Jacks
1 BBJO, 25 Lieutenant Dangers
COR
NOR
6 from Lonzo
Announcements
LDP3 from Lyman
Prayer
12/10/25
Wednesday Ruck
Mudhole
Pax:
Armstrong
Fallout Boy
Pinto
Raven – Q
5 principles
Rucked the loop, then down the corridor and back. Icy, slushy and windy. Fortunately the corridor provides a great wind block.
CoT
BoM
12/3/25
Wednesday Ruck
Mudhole
Pax:
Fallout Boy
Armstrong – Q
5 principles
Rucked
CoT
BoM
11/26/25
Wednesday Ruck
Mudhole
Pax:
Fallout Boy
Armstrong – Q
5 principles
Rucked
CoT
BoM
11/19/25
Wednesday Ruck
Mudhole
Pax:
Armstrong – Q
Fallout Boy
Go Fish
5 principles
Rucked
CoT
BoM
MORNING RUN
Intro
5 Principles
ROUTE
We ran across the bridge into Maumee, down river to the library, left and all the way down John until we hit Ford, left on Ford into Side Cut, and then back to the start.
PAX
One Man Band (Q)
Isosolece
Big Spoon
Rumor
Pax: QuickDraw
Zimba
Chubbs
Huckleberry
Gulliver
Isosceles (Q)
5 to 15 with 10 hang cleans to start and finish