PAX:
Guardian
Mile high
Tarnished
Badger
Peach
Gold star
Binford
Van Gogh (Q)
Workout:
Run around school to jungle gym.
15 pull ups
20 merkins
30 Squats
Basketball – two teams. Do an exercise once done shoot then run to school and back first team to 3 wins
Burpees
LT Dans
Big boy sit ups
Flutter kicks
Played 4 v 4 basketball
F3 BB
Backblast: March 11th, 2025
AO: Necropolis (Moved to Grantland Rotary Park 26350 Fort Meigs Rd, Perrysburg, OH 43551)
Workout: Grantland 5k Training Week 4
PAX:
Capitol – Q
Photon
Meatloaf
Captain Crunch
Full Pull
Ukulele
Tarnished
Sven
Purdy
Norm
Pimento
Guardian
Coconut
Radio
Geppetto
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”:
Dynamic Stretches: Windmills, Potato Pickers, High Knees, Zombie Walks, Butt Kickers, Skips
Warmup: 7 minute run easy, out and back along Fort Meigs Rd, to Eckel Junction.
Workout: 400 meter repeats on gravel path at grantland. Cones mark distances. PAX run 400 meters, walking rest at cone for 90 seconds, continue until 6:09am. Pick up the six.
Cooldown: 7 minute easy picking up six, around parking lot, return to shelter.
Stretches: Various leg stretches
Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Tarnished
Announcements
LDP
Prayer
Run:
Thor: Q
Badger
Van Gogh
Oil Change
Date: 03/16/2025
Time: 5:10 – 5:55 AM
Location: Hood Park, Downtown Perrysburg
Pre-Ruck at the Pump Station
Pax: 3 Total
Footloose
VanGogh
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
COT
Backblast: March 16th, 2025
AO: Pump Station Run
PAX:
Carmen Sandiego (Q)
Ukulele
Norm
Radio
Workout: Fartleks
FNG’s: No
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
The Thang:
Ran from the pump station to the Wall. Made a zig zag course up to the top of the Wall then ran straight back to the pump station. It was done at variable speeds with some elevation. Green meant sprint, blue was jog and white was walk. We were able to do 3 laps before the end.
Count-O-Rama – 4
Rucking with Optimism: Leading with a Positive Mindset
Date: 03/15/2025
Time: 5:30 – 6:30 AM
Location: Leadership Ruck: Fortress, Grace Church – Perrysburg, OH
Q: Binford
PAX Count: 5 Total
PAX Names:
Tarnished
Guardian
Photon
Thin Mint
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
LDP3 – Tarnished
COT / Prayers and Intentions
Ruck Structure & Discussion Points:
Opening Statement:
*"Optimism is the confident expectation that good will come, even in the face of difficulty. It’s not ignoring reality but choosing to lead with hope, resilience, and determination, no matter the circumstances.
As leaders, we set the tone for those around us. When challenges arise, we can either be consumed by negativity or take action with confidence and faith.
Today’s ruck isn’t just about physical endurance; it’s about mental endurance. With every step, we’ll discuss how to cultivate optimism, not as blind positivity, but as a tool for leadership, growth, and strength. Let’s embrace the mindset that setbacks are setups for comebacks, and that every challenge is an opportunity to lead with faith and purpose."*
"Optimism is not about ignoring reality—it’s about facing challenges with the belief that solutions exist. Today, as we move forward together, we’ll explore how we can leverage optimism to be stronger leaders in our daily lives."
—
Stop 1: The Power of Perspective
Definition: Optimism begins with how we choose to see the world. Two people can experience the same event, but their mindset determines whether they see it as an obstacle or an opportunity. Leaders must train their minds to focus on solutions rather than problems.
Example: Imagine being given a difficult work assignment. An optimistic leader sees it as a chance to grow, while a pessimistic one views it as an unfair burden.
Discussion Point: Optimism starts with perspective. When challenges arise, do you see obstacles or opportunities?
Reflection: Share a time when shifting your mindset turned a tough situation into a learning experience.
Q Source Tie-in: Q1.10: Prayer
This lesson emphasizes that faith is essential for personal alignment and leadership. It highlights that a man's relationship with his Creator influences his perspective, enabling him to view challenges as opportunities for growth.
—
Stop 2: Controlling the Controllables
Definition: Optimistic leaders focus on what they can change and don’t waste energy on what they can’t.
Example: A storm ruins outdoor plans. A pessimist complains, but an optimist adapts and finds another way to make the day meaningful.
Discussion Point: Leaders waste energy when they focus on things outside their control. Optimistic leaders focus on what they can change.
Challenge: Identify something frustrating in your life. Can you control it? If not, how can you shift your energy toward a productive action?
Q Source Tie-in: Q3.12: Courage
This lesson discusses the importance of setting aside fear to turn hardship into grace. It aligns with focusing on what one can control, as courage involves managing one's response to external circumstances.
—
Stop 3: Optimism as a Leadership Tool
Definition: Leaders who maintain optimism inspire confidence, perseverance, and trust in their teams. Their attitude is contagious, affecting morale and motivation.
Example: A military unit faces a difficult mission. A strong leader doesn’t dwell on the hardships but encourages the team by focusing on the objective and solutions.
Discussion Point: A leader’s attitude is contagious. Optimism builds resilience, inspires teams, and fosters creative problem-solving.
Challenge: Think of a time when a leader’s positivity influenced you. How can you model that behavior for others?
Q3.0: Lead Right
This lesson outlines that to lead effectively, a person must possess both leadership skills and virtues. Optimism is implied as a vital component, as it fosters a positive environment and influences others towards advantage.
—
Stop 4: Turning Setbacks into Growth
Definition: Every setback holds an opportunity for growth, if we choose to see it that way. Challenges refine character, deepen resilience, and prepare us for greater things.
Example: Athletes train by pushing past their limits. Struggle and fatigue make them stronger, not weaker. Life’s challenges work the same way.
Discussion Point: Optimism isn’t about avoiding setbacks—it’s about using them to grow.
Challenge: Think of a past setback or current that made you stronger. How did it shape you into who you are today?
Q Source Tie-in: Q4.5: Failure
A focus on how failure can be a catalyst for growth and development, aligning with the theme of transforming setbacks into opportunities
—
Closing Statement:
Romans 5:3-5 NLT:
[3] We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. [4] And endurance develops strength of character, and character strengthens our confident hope of salvation. [5] And this hope will not lead to disappointment. For we know how dearly God loves us, because he has given us the Holy Spirit to fill our hearts with his love.
https://bible.com/bible/116/rom.5.3-5.NLT
Closing Statement with Scripture:
"Optimism isn’t just about positive thinking—it’s about trusting that challenges make us stronger. Just as us being out rucking builds endurance, life’s struggles build perseverance, character, and ultimately hope. As we leave here today, let’s carry that mindset forward, knowing that hope will not fail us."
Closing Reflection & Prayer
Reflection:
What challenge in your life can you approach with greater optimism?
How can you be a leader who spreads hope and resilience to others?
Group Prayer:
"Heavenly Father, we thank You for this time together, for the strength in our bodies, and for the lessons You’ve placed on our hearts today. Help us to lead with optimism, not ignoring struggles but facing them with faith, courage, and resilience. Just as You turn trials into perseverance and hope, guide us to be leaders who uplift and inspire. Let us walk forward with confidence, knowing that You are with us in every step we take. In Jesus’ name, Amen."
3/15/25 Battlefield Ruck
PAX
Djibouti (Q)
Runt
Mercy
Crawdad
Doogie
Callahan
Norm
Sven
Viper
Fat Amy
Snowball
Captain Crunch
Isosceles
13 HIMs went into the woods. 13 HIMs came out. No snakes. We’re good. Djibouti out.
F3 Battlefield
3/15/2025
6:30 am
PAX:
Thai Guy
Doogie
Captain Crunch
Footloose
Norm
Fat Amy
Runt
Djibouti
Manscape
Isosceles
Shepherd
Mercy
Lyman
Coconut
Irish Hose
Callahan
Jersey
Crawdad
Lift Kit
Snowball
Wipers
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
Warm up rune around theatre
THANG:
Block/Weight Needed.
Version of “21’s”
Line 1: Start with 1 and work your way to 21 with Merkins
Run to Mid-Way Line (100’ or 10 parking width spaces): 21 Curls with Block
Run to Line 2 (100’ or 10 parking width spaces)
Line 2: Start with 20 and work your way to 1 with Lt. Dan’s (2 is 1)
Run back to Mid-Way Line: 21 Bent Over Rows with Block
NOTE: The run going are Curls and the return run are Bent Over Rows.
Continue until you complete!
If completed, repeat until Q calls time.
COOL DOWN:
Cool-down run around theater.
COT: Sixth was: Wipers
3/15/25 Battlefield Run
PAX:
ISO
Sven
Viper
Callahan
Norm
Doogie
Cap’n Crunch
Fat Amy (Q)
We ran 2 loops around the wooded battlefield. Got in 4.7-5.8 miles depends on final route back
3/15/2025 0630-0730
Picking up the 6 – Opportunity
F3 opening and 5 core principles
Pax:
Raven
Spaulding
Binford
Photon
Landslide
Tarnished
Deliverance
Van Gogh
Stark
Guardian – Q
Warmarama- Group Murph (10 pull-ups, 20 merkins, 30 squats)
The Thang: 11s – CPRs and burpees/ squat thrusters and BBSU/ circle of pain IC – ninja squats and merkins on block
COR
NOR
6- Raven
Announcements
LDP3
Prayer