Backblast: March 4th, 2025
AO: Moved to Grantland for 5k Training – Rotary Park – Perrysburg, OH
PAX:
Purdy
Capitol
Photon
Full Pull
Echo
Pimento
Ukulele
Mile High
Norm
Lyman
Radio
Tagalong
Bourbon
Huckleberry
Guardian
Thor
Coconut
Sven – Q
Workout: 5k Descending Interval Training
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.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: SSHs and movement across parking lot to stretch legs, zombie walk, high-knee skip, butt-kickers, and lunge-walk
The Workout:
Mosey over to track around Ft. Meigs Elementary School. Run descending 5, 4, 3, 2, 1 minute rounds of 90% effort running with one minute rest in between each. Q gave verbal "whoops" to signal beginning and end of rounds, potentially waking up the neighbors.
After the intervals, we ran 15 minute cooldown jog towards industrial park. Returned to shelter and did stretching and movement across the parking lot for strengthening and stretching for injury prevention – led by Capital.
Ended with:
Count-O-Rama
Name-O-Rama
The Six – Pimento
LDP3
Ball of Man