Category: Uncategorized

  • Nightmare (Perrysburg Municipal Park) – Spaulding

    Spaulding’s Nightmare
    Pax:
    Meatloaf
    Carmen San Diego
    Goldstar
    Photon
    Q-Spaulding

    Warm up
    Side straddle hops
    Chain breakers
    Potato pickers

    5 stations
    Four corners and the middle
    Purpose is to stay in constant motion

    Do 10 of the exercise on the corner run to the middle do 2 burpees then on to the next corner.

    Round 1: 10 minutes
    1st corner: squats
    2nd corner: lunges
    3rd corner: jump tucks
    4th corner: monkey humpers

    Round 2: 10 minutes
    1st corner: LBCs
    2nd corner: hillbillies
    3rd corner: big boys
    4th corner: imperial walkers

    Round 3: 6 minutes
    1st corner: wide merkins
    2nd corner: dry docks
    3rd corner: diamond merkins
    4th corner: mike Tyson’s

    Round 4: 2 minutes- fast pace
    1st corner: side straddle hops
    2nd corner: high knees
    3rd corner: butt kicks
    4th corner: potato pickers

  • Nightmare (Perrysburg Municipal Park) – Derek Emery

    Backblast: November 21st, 2025

    AO: Nightmare

    PAX:
    Photon
    Carmen Sandiego (Q)

    Workout: Black Ops Pre-workout Ruck

    THE THANG:

    Rucked from the Nightmare to Fortress and back at a total of 2.5 miles.

    Count a rama: 2
    Name a rama

  • Wakanda (Maumee High School) – Echo

    Echo-Q
    Jersey
    Flat Rate
    Lonzo
    Gulliver
    Wario
    Quickdraw
    Landslide
    Zimbabwe
    Chubbs
    Lyman
    Opening, warmups were SSH’s, Willie Mays Hayes, and run a lap.
    Beatdown was 10 exercises with 71 reps of each in any order you wanted.
    Burpees,block squats,big boys, overhead presses,lunges2x1, block rows, LBC’s,, block swings,flutter kicks 4×1, and curls.
    Closing Flat Rate was 6

  • The Wall (Riverside Park) – Raven

    11/20/25
    Wild 'n Out at the Wall
    The Wall

    Pax:
    Longhorn
    Big Spoon
    Hannibal (safety!)
    Doubtfire
    Gold Star
    Photon
    Oil Change
    Spaulding
    Rumor
    Raven ~ QiC

    The Thang:
    Warm-up 21s in Super Secret Cadence
    -Two horrid rounds and then NAILED IT on the 3rd.

    Stations throughout the Wall.
    1. Small wall at the bottom. – DIPS
    2. Landing – 5 Burpees
    3. Up Top – BBSU
    4. Top of ramp – 5 Absolutions
    -Burpees on the way down the ramp.
    5. Aussie Merkins
    6. Hill west of the bottom wall – Bear Crawl/Crawl Bear the hill

    CoT
    CoR
    NoR
    BoM

    It was a great morning in Pburg, warm weather for November. 10 dudes & an AO full of opportunity.

    As always, it was an honor to lead, AYE!

    Raven.

  • The Armory (Waterville Library) – Huckleberry

    F3 Black Swamp
    Armory
    11/20/25
    5:30 am

    PAX:
    Golden Gate
    Bourbon
    Manchester
    Norm
    Rudy
    Brickyard
    Carmen Santiago
    Viper
    OSHA
    Vespa
    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

    THANG:
    Block/Weight Needed.

    Starting Line:
    Begin with 1 Merkin
    Run to mid-section line (where block is located).

    Mid-Section Line:
    11 Curls with Block
    Run to far-section line

    Far-Section Line:
    10 Mountain Climbers (2 is 1)
    Run back to mid-section line

    Return Mid-Section Line:
    11 Bent-Over-Rows
    Run back to staring line

    Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
    At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

    COT: Sixth was: Viper

  • The Armory (Waterville Library) – Derek Emery

    Backblast: November 20th, 2025

    AO: Armory

    PAX:
    Norm
    Carmen Sandiego (Q)

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

    Credo is leave no man behind, but leave no man where you found him.

    Workout name: Pre-workout Run(black ops)

    WARMUP: N/A

    THE THANG:

    Ran from the library to the towpath. Total of 4.47 miles with a 8:35 minute pace.

    Count a rama: 2
    Name a rama

    COT

  • Grantland (Rotary Park) – Guardian

    11/19/25 0530-0615 “Grant”diose Beatdown

    F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

    5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

    F3 credo “Leave no man behind, but leave no man where you find him.”

    Pax:
    Big Spoon
    Rumor
    Echo
    Carmen San Diego
    Thor
    Callahan
    Photon
    Ukulele
    Hannibal
    Waldo
    Geppetto
    Lego
    Bourbon
    Huckleberry
    Meatloaf
    Footloose
    Guardian – Q

    Warmup: 50 SSH IC, 10 Abe Vigodas IC

    Stations x4:
    1- Wheel stop merkins (lateral plank merkins)
    2- Picnic pump jumps or step ups
    3- Cookie climber crunches (10 4:1 then 20 LBCs)
    4- Lap is timer (this began as the big loop at Grantland, but I failed to think about the fact that it was a rather big loop and it took a lot of time. So we pivoted to a lap around the parking lot.)

    COR
    NOR
    6- Footloose
    LDP3
    Announcements – Thank you to Thor for his time as 1st F Q and for taking over Site Q at Grantland. Thanks to Photon for taking over 1st F and for holding down Grantland for almost 2 years!
    Prayer to end

    2nd F cookies and coffee (Thanks, Waldo and Guardian’s mom)

  • Grantland (Rotary Park) – Derek Emery

    Backblast: November 19th, 2025

    AO: Grantland

    PAX:
    Ukulele
    Lego
    Photon
    Guardian
    Carmen Sandiego (Q)

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

    Credo is leave no man behind, but leave no man where you found him.

    Workout name: Pre-workout Ruck (black ops)

    WARMUP: N/A

    THE THANG:

    Rucked the trail around Gauntlet and took 2 laps around the gravel trail at Grantland. Discussed some fun topics. What was said there, stays there. 🙂

    Count a rama: 5
    Name a rama
    Sixth: Carmen Sandiego

    COT
    Ball of man

  • The Commons (Levis Commons) – Caleb Croniser

    AO: The commons

    PAX:
    Everest
    Ponzi
    Gold Star
    Anchor
    Machu Picchu
    Chubbs
    Eagle
    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:

    Four stations were set up. At each station we had a block exercise and a block MOT. We started with 15 reps for the exercises for round one, 14 reps for round 2, etc.

    Station 1: Grave Diggers-Bear and Blocks

    Station 2: Skullcrushers-Bricklayers

    Station 3: Squat Thrusters-Murder Bunnies

    Station 4: CPRs-Gorilla Hop

    COR
    NOR
    6 from Gold Star
    Announcements
    LDP3 from Gold Star
    Prayer

  • The Necropolis (Fort Meigs – Ruck) – David Kaiser

    Longhorn
    Photon
    Arcy
    Van Wilder
    Zimba
    Guardian
    Flipper
    Huckleberry
    Scooter
    Stalker