Category: Uncategorized

12/15/25 Camelot
Yoshi Beatdown

Intro/Welcome
Mission
Core Principles

IC Warmup:
SSH x 20
Windmills x 10
Potato Pickers x 10

The Thang:
11s style workout. 4 rounds, 8 min each with a 2 min run/rest inbetween

Round 1: Merkins & Squats
Round 2: SSHs & Imperial Walkers (2 is 1)
Round 3: Big Boys & American Hammers (2 is 1)
Round 4: Rows & Curls

The rounds were straight reps. No transportation inbetween. 10 Merkins then 1 Squat, 9 Merkins then 2 Squats, etc.

1st run we ran to the end of the blue building on the trail and by the time we got back the next round had already started. Changed the next run to the 2nd light pole. When we got back we typically had 20-30 sec of rest.

We didn’t get through Round 4 due to time. We completed 11 reps of each exercise then called it.

Count o rama
Name o rama
6 – Manchester
LDP3 – Purdy
Announcements – F3 Holiday Gathering (pay Huck)
Words of Affirmation

COT
Pax:
Yoshi (Q)
Rudy
Manchester
Purdy

12/15/25
Bill of Rights Beatdown
The Nest

Pax:
Armstrong
Fallout Boy
Deliverance
Raven ~ Qic

Intro
-5 Principles
-Today is Bill of Rights Day, commemorating the ratification of the first 10 amendments. To "celebrate" we did 10 reps of the exercises in our warmup.
-Warmup:
lap, Abe Vigodas, SSHs.

The Thang:
Death by Ladder:
50 Monkey Humpers – 10 Merkins – 50 Imperial Walkers
40 Monkey Humpers – 20 Merkins – 40 Imperial Walkers
30 Monkey Humpers – 30 Merkins – 30 Imperial Walkers
20 Monkey Humpers – 40 Merkins – 20 Imperial Walkers
10 Monkey Humpers – 50 Merkins – 10 Imperial Walkers
Lap
Rinse and repeat, changing the exercises in round 2.
LBC – Squats – Wall Sits w/ calf raise on the number that you count (count 10,20,30,40&50 for the rounds).
Lap
We had a few extra minutes so we ran through all 6 exercises, 20 reps each.

It was a great chilly morning somewhere in the single digits or close to, With windchill, it was close to zero. Movement kept us warm and the company was above par, as usual.

I love this group of men, the PAX of F3. Life without them would be vastly different. I am grateful.

As always it was an honor to lead.

AYE!

Raven.

12/15/2025 – CSAUP Beatdown

We had 16 brave soles show up for the beatdown at the Battlefield. Unfortunately, we finished a little after our Fortress brothers, with a time of 26:42.

PAX –
TuPac
Yeast
Deep Impact
Viper
Fat Amy
Waldo
Lonzo
Yoshi
Zimba
Footloose
Crawdad
Arcy
Lug Nut
Quick Draw
Wario
Norm – Q

Meatloaf – Q
Rumor
Big Spoon
Landslide
Gulliver
Waldo

Thing:
1 lap = 500m

5 Squat Thrusters
Move block 100 meters
Run 200m
15 burpees
Run 200m (gets you back to where your block is)
Repeat

Backblast

Dora
Colson

Mike run.
8 rounds of Billy Madison. 24 reps each round.

1. Side straddle hop
2. Diamond merkin
3. Squat
4. BBC
5. Overhead press
6. Block jump
7. Halo circle
8. Block curl

COT

Emergency Beatdown

Pax:
Coconut
Photon
Mile high
Tarnished
Longhorn
Guardian
Irish Hoss
Spaulding – Q

Warm up
Slow windmills
Arm circles

Motivators starting at 10

Mosey over to the hill

9-1-1 9 reps; run 1 lap; do 1 bear crawl across the parking lot and crawl bear back (the hill was ice!)

9 reps:
First round – burpees
2nd round – Absolutions
3rd round – Lt dans
4th round – angle grinding X factors
5th round – imperial-hillbilly walkers (8 count)
6th round dealers choice

Mosey back to circle the long way

AO: The Pump Station BO Ruck – Hood Park – Perrysburg, OH

PAX:
Ukulele – Q
Photon

Workout: Ruck

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

The Thang:
We rucked down 2nd St then to Maple St and back on 5th St all the way to turn on Pine St, then W Indiana Ave and turned on Mulberry St to get back to the Pump Station through W Front St

12/14/25 pump station

Vespa
Guardian
ukulele
photon
tackleberry
Spalding
tarnished
shepherd
jersey

today we did a core base workout. starting with a 90 second plank followed by a run to the top of the hill. At the top of the hill 30 curls and 19 overhead press repeated for the duration will work out.

Date: 12/13/2025
Time: 6:30 – 8:05 AM
Location: The Fortress to Sidecut Metropark Sledding Hill

December CSAUP – Heavy Ruck

Pax: 10 Total
Van Wilder
Flo
Gold Star
Photon
Stark
Huckleberry
Sherpa
Isosceles
Guardian
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:
10 PAX set out with approximately 925 pounds of rucksacks and coupons from the Fortress to the Sidecut sledding hill. A very brief leadership discussion took place until the weight took its toll. At the 1.25 mark, the PAX decided to drop 200 pounds (3 sandbags) at the bottom of the Pump Station hill. Two fell in the icy conditions along the trail fortunately with no injuries. Stark took the lead getting a better rotation with the ruck as the PAX took 2 minute rotations before handing off the coupons and cycling back, thank you. 4.15 miles total distance was rucked over the 1h35m icy trek. Respect for the men that participated.

COT

Date: 12/13/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg

December CSAUP – Greta 1-2-3

Pax: 14 Total
Van Wilder
Flo
Callahan
Photon
Carmen San Diego
Ukelele
Stark
Huckleberry
Thor
Sherpa
Isosceles
Guardian
Meatloaf
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:
Warmup – 7-count Motivator, Abe Bogadas, Squat Twists, Arm Circle

Greta 1-2-3
PAX split up into two-person teams and completed 100 Goblet Squats, 200 Overhead Presses, 300 Block Swings, and 400 Bent over Rows. While one person was doing the work, the other person carried a cinder block 40 yards and ran back. After getting back, the partners switched. Repeat until done. Once one team finished, they assisted with the remaining reps of the other teams to finish as a team as quickly as possible.

Cooldown: Michael Phelps, Arm Circles, Abe Bogadas

COT
Count-O-Rama
Name-O-Rama
6: Thor
LDP
Prayer