Category: Uncategorized

PAX: Deliverance, Fall Out Boy, and Pinto (Q),

Followed partial F3 card deck. Deck was incidentally stacked to have a bunch of legs that rolled into a bunch of 'Mericans.

Backblast: February 10, 2025

AO: Fortress

PAX:
Ukulele (Q)
Lonzo
Viper
Coconut
Meatloaf
Waldo
Carmen Sandiego
Echo

Workout: Portuguese Beatdown
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 warmup: Willie Mayes Hayes, chain breakers, side straddle hops

The Thang:

Quiz if the answer is wrong, carry the block for one lap. For a clue on the quiz do 10 merkins

Run 100m bear crawl another

10 burpees -run

10 Spider-Man push ups 2 is 1- bear crawl

10 side lunges each side-run

10 absolutions- bear crawl

Back to the start get the block 25 man makers

Quiz

Repeat but change merkin to merkins with arm stretch 2 is 1 and lunges to narrow split squats 10 each side and bear crawl to lunges

25 goblet squats

Count-O-Rama – 9
Name-O-Rama
The Six – Waldo
LDP3
Ball of Man

10 February 2025 Backblast: Dora and Southie posted. We could not plant the flag because the ground was so icy.
25 Jumping Jacks
150 bicep curls
125 squats
100 OHPs
75 kettles
50 thrusters
25 blockies
Ended with COT

Date: 02/09/2025
Time: 6:15 – 7:00 AM
Location: Hood Park – Downtown Perrysburg

Block Party in Downtown

Pax: 15 Total

Irish Hoss
Lonzo
Nitrous
Doubtfire
Huckleberry
Thai Guy
Eukele
Photon
Flo
Van Gogh
Echo
Radio
Guardian
Shepherd
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

Disclaimer

Warmup: Abe Bogoda, Arm Circles, Michael Phelps, Willie Mayes Hayes

Thang: Partner up, perform total exercise count in various place Downtown

Block # 1
MoT – Rifle Carry
Work – 100 Curls
Work – 50 Bent over Rows
Work – 100 Curls

Block # 2
MoT – Lunge Walk
Work – 50 Goblet Squats
Work – 100 Block Step-Ups
Work – 50 Goblet Squats

Block # 3
MoT – Block Slide Indian Run
Work – 50 Incline Merkins
Work – 50 Decline Merkins

Block # 4
MoT – Murder Bunnies
Work – 20 Trunk Twists (2×1)
Work – 40 Paired Block Swings

COT
Count-O-Rama
Name-O-Rama
6: Thai Guy
Announcements
LDP – Third F
Prayer

The Leadership Ruck

Welcome
Mission
Principles

Pax
Deliverance
Reset
Geppetto
Mambo
Binford
Photon
Tarnished
Flo (Q)

Rucked 2+ Miles while discussing the five Cs of virtuous leadership:
Candor
Commitment
Consistency
Contentment
Courage

2/8/25 0630-0730
The Fortress – Blowout the candles (41)

F3 mission and 5 core principles

Warmarama: 41 SSH IC, 14 chain breakers IC, 10 Willie Mays Hayes IC

Pax:
Callahan
Iso
Full Pull
Stark
FNG- Thin mint
Coconut
Geppetto
Mamba
Madden
Tarnished
Reset
Flo
Binford
Gold Star
Phat Thor
Echo
Photon
Landslide
Van Gogh
Deliverance
Guardian – Q

We split into 4 groups. 4 rounds of different exercises on the board (3 moves per round). Rep count was 41 per exercise. Group 1 started on round 1, group 2 on 2 and so on…
After each round, there was a 41yd down and back mosey x2.

41 reps each

Jump squats
Merkins
Freddie Mercs 4:1

41yd down & back

Walking lunges/overhead duck walks
Curl press
BBSU

41yd down & back

Pickle pointers
Press/tri extension (last two of a cpr)
X-Factors

41yd down & back

Monkey humpers
Block over merkins
Flutter kicks 4:1

41yd down & back

4rds + 1 bonus rd = 41 (burpees) – we stopped after the first 5 pax reached 41.

Circle merk up to 41 to end

COR
NOR
6- Stark
Named FNG- Thin Mint
Announcements
LDP3
Prayer

MURPH In Cadence

Gang Box
Isosceles
Lyman
Purdy
Huckleberry
Stark
Landslide
Yoshi
Spaulding
Footloose
Party On
Mercy

Took a minute but we caught on. Did the reps in cadence.

COT

Pre-Ruck two HIMs got better, knocking out 4.25 miles all before the 3rd F.
Mile high and Meatloaf.

2/7 – Rabbit Hole
Surprise Q

Q – Viper

PAX:
Doubtfire
Little Giant
Echo
Salisbury
Diesel
Footloose
Rudy
Lonzo
Manchester
GMO

The Thang:

Warm-up – 20 x SSH, 10 x Chain breaker, 16 x Willie Mays Hays

Run to hill

5 rounds of 1 minute of an exercise, each minute chosen by a new PAX. 20 sec rest in between.

Attempt to run up and down the hill

Repeat

CoT:

6- Footloose

Prayers – Naori, Tyler, Geppeto et al, Bluto, Huck

Backblast: February 5th, 2025

AO: Grantland – Rotary Park – Perrysburg, OH

PAX:
Photon – Q
Badger
Echo
Mile High
Nitrous

Workout: Phat Thor Phill-In: a.k.a. The Photon 500

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

Warm-up: In cadence

SSH (2 is 1) – 50
Windmill Potato Pickers – 8

The “Thang”:

5 cones spaced along the parking lot at 10, 15, 20, 25, and 30 meters from the starting line.

10 reps of exercise 1 – out and back to 10m cone
15 reps of exercise 2 – out and back to 15m cone
20 reps of exercise 3 – out and back to 20m cone
25 reps of exercise 4 – out and back to 25m cone
30 reps of exercise 5 – out and back to 30m cone
Run lap around parking lot.

Exercise 5 becomes exercise 1 and all other exercise shift down one slot.

Repeat for 5 total rounds. Completion results in 100 reps of each of the 5 exercises, out and back 500m sprints, and 5 laps around parking lot.

Exercises:
Jump Squats
Skaters (2 is 1)
Flying Squirrels
Bonnie Blairs (2 is 1)
Skiers (2 is 1)

Ended with:
Count-O-Rama: 5
Name-O-Rama

The Six – Badger

LDP3

Ball of Man

Spreadsheets from the Gloom: 20F with enough ice-less real estate in the parking lot to run this safely. This was an impromptu audible with Phat Thor being out of commission, but it hit as hard as it did the first time. The loadout still seemed just about perfect. Not a single PAX completed it, but the right PAX on the right day just might be able to.

Playlist remained the same, but why change it anyway? It slaps.

“Lettsanity” – Lettuce – 5:00
“In Hiding” – Pearl Jam – 5:00
“Play That Funky Music” – Wild Cherry – 5:00
“Tripping Billies” – Dave Matthews Band – 5:00
“(Don’t) Give Hate A Chance” – Jamiroquai – 5:00
“In The Meantime” – Spacehog – 5:00

Was excited to see what Phat Thor had in store for us, but it will have to wait for another day. Was a pleasure to lead in his absence.