Date: 11/16/2025
Time: 5:30 – 6:15 AM
Location: Hood Park – Downtown Perrysburg
Pump You Up Run
Mission
Principles
Disclaimer
Thang: Ran downtown Perrysburg suicides between Second Street, RR tracks, and Indiana Avenue to Front Street statue. At each stop at the statue, did block exercises of 15, 30, & 45 reps of the PAX choice.
Pax: 5 Total
Carmen San Diego
Ukulele
Radio
Photon
Tarnished – Q
COT
Count-O-Rama
Name-O-Rama
6: Radio
Announcements
LDP – Rewind 4
Prayer
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:
Q-Flat Rate
Shepherd
Sherpa
Ukulele
Carmen sandiego
Manchester
Stark
Photon
Spaulding
Nitrous
Meatloaf
Guardian
Mailman Cryathlon
Warm up 21 side straddle hops.
100 reps of each section. Run down the stairs and up the hill in between.
1. Merkins, sit ups
2. Bicep and tricep curls
3. Goblet squats and calf raises
COR
NOR
6 – Meatloaf
Announcements
LDP3
Prayer
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:
Q-Flat Rate
Shepherd
Sherpa
Ukulele
Carmen sandiego
Manchester
Stark
Photon
Spaulding
Nitrous
Meatloaf
Guardian
Mailman Cryathlon
Warm up 21 side straddle hops.
100 reps of each section. Run down the stairs and up the hill in between.
1. Merkins, sit ups
2. Bicep and tricep curls
3. Goblet squats and calf raises
COR
NOR
6 – Meatloaf
Announcements
LDP3
Prayer
18 men rucked, 4 ran, We traversed 2.92 miles. Spotted 3 rabbits and 1 dog.
ruckers: meatloaf, longhorn, archy, waldo, snowbird, wax-on, nomad, yoshi,djibouti, zimba, footloose, doubtfire, fng (Python), fng (mystery machine), tackleberry, vespa, jersey, wipers,
runners: fatamy, lonzo, norm, fullpull
Backblast: November 15, 2025
AO: Battlefield
PAX:
Waldo
Fat Amy
Jersey
Ukulele
Wax on
Footloose
Norm
Gulliver
Lonzo
Arch
Meatloaf
Djibouti
Wario
Quick Draw
Hannibal
Yoshi
Mystery Machine
Longhorn
Carmen Sandiego (Q)
Workout: Need a vacation?
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
Warmups: 7 count motivators, star grabbers, mountain man poopers, eagle wings
The Thang: Goal was to take a roadtrip to Walley World. We started in Maumee and headed to East St Louis, Dodge City, Phoenix and finally Walley World.
Started with a lap to get to East St Louis. Colt 45’s, 20 Grave Diggers the hard way, 10 WW3 SU’s and 10 CPR’s all in cadence. All made it out safely. We then started our way to Dodge City.
When we got to Dodge City, we had Cousin Eddie join us! We started with Bolt 45’s, 25 Bro-kins and Cousin Eddie lead the Cotton Eye Joe dance. So far, we all made it. Off to Phoenix!
Well, we had some car trouble to Phoenix. We split up into 2 teams. One team drove the sled around the cones 5 times while the other team did 1 min AMRAP exercises with 15 seconds rest. We then rotated. Finally, we made it out of the desert and headed on our way to Walley World.
We decided to park in the back parking lot. “First one in, First one out!” To the song Chariots of Fire, we sprinted the long way of the parking lot, walked the sides, and skipped the other long way back. Everybody was so excited! Did this for 5 laps.
At the end, we all wanted to do a rollercoaster. We picked Song 2 with Freddy Mercury’s. During the song, we would say woohoo like on a rollercoaster.
Count-o-rama: 19
Name-o-rama:
The sixth: Quick Draw
COT
Life is like a roadtrip. Things happen unexpectedly. How can you pivot and make the best of it.
Ball of Man
Balance due; 1k
Welcome
Mission
Principles
Pax
Manchester
Yoshi
Huckleberry
Viper
Brickyard
Vespa
Flo (Q)
Warmup
SSH 21
World’s greatest stretch
Three sets 10 exercises rotate cadence
Total reps 1000
Mosey cooldown
COT
Backblast: Friday Ruck
Pax: Southie, Colson, Pennywise, Besse, Brogan (Q)
Warmup: 15 Don quioxtes
Workout: 2.25 mile ruck with kettlebell and dumbbell curls mixed in
50 goblet squats with rucks on
50 merkins with rucks on
COT
11-13-2025
Pax
Q-Crawdad
Footlose
Landslide
Zimba
Wario
Quick Draw
Chubbs
Meatloaf
Warmup…
In cadence
25 is SSH – maybe more footloose interfered with the count
10 Imperial walkers
10 Windmill
Round 1 10 min
10 man makers
15 Goblet Squats
20 Block press
25 flutter kicks (2:1) with block
Run a lap
Repeato
Round 2 10 min
Partner work. One partner does work, other rifle carry to trees and back
Work
10 Curls
10 OH press
10 KB swings
Quickdraw introduced us to a new version of the rifle carry -ask him about it and try sometime
Round 3 rotate stations every 60 seconds, 6 min total
Station 1: Squat Thrusters
Station 2: Block Row
Station 3: Bear crawl and merkins
MARY: 25 AM hammers
LDP3: Kids and failure: Lets your kids fail to learn and grow. INputs from Crawdad and footloose
Six -chubs
11/14/25 0530-0615 “Said a hip-hop”
Calm 37° in Whitehouse, OH at the Rabbit Hole…
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:
Rudy
Fat Amy
Doubtfire
Vespa
Goldwing
Purdy
Brickyard
Guardian – Q
Warmup with 50 SSH IC and a mosey halfway down the path and back to grassy area to the south of the double wide book storage facility.
Split up into pairs at 4 different cones set up in a rectangle. With 8 pax total, this worked out perfectly. As a pseudo warmup, each pair of pax did 100 reps of the following at each respective cone, together: 100 curls, 100 b/o rows, 100 overhead presses, 100 front raises.
We then split into two teams of odds and evens for a little racing. Lines of cones were approximately 15 yds apart. We did various exercises in the count of 10-20-MOT to the other line of cones. 3 rounds were exercises with blocks and MOT with block. 2 rounds were without blocks. Rudy and Guardian dominated wherever they went!!
The playlist featured 90’s hip-hop tunes. Vespa said it was the best playlist of 2025! The mumblechat was fantastic and the rabbit hole was fairly kind to us this morning.
COR
NOR
6- Rudy
Announcements
LDP3
Prayers
Pax
Bourbon
Spaulding
Huckleberry
Meatloaf
Isosceles-Q
5 to 15.
6 cones spaced 10 yards apart. So 5 reps at cone 1, run back to start. Do 7 reps at cone 2….continue pattern up to 15 reps. Ends up being 360 yards of running and 60 reps per round.
Mountain climbers (4:1)
Freddy Mercuries
Jump squats
Monkey Humpers
First 2/3 of absolution
One rep at each cone 2nd 2/3 of absolution