Category: Uncategorized

PAX:
Echo
Mile High
Fossil
One Man Band
Coconut
Sven
Norm
Photon
Isosceles – Q

Simple run. out and back to 577 foundation

10/21 – Murph
Coronado

Q – Viper

PAX:
Mercy
Crawdad
Tackleberry
Rumor
Shepherd
Big Spoon
Rudy

We Murphed. The end.

CoT:

6 – Mercy

Prayers – Gulliver, Bluto, Mrs. Doubtfire, Purdy's Dad

F3 Track & Field Championships – The Foundry 10/20/25

PAX:
Norm
Rumor
Big Spoon
Gulliver
Longhorn
Wario
Fat Amy (Q)

Warm-up: Runners stretch, Willie Mays Hayes, Windmill, Motivator, Squativator

The Thang: Track & Field
Split into 2 teams – teams raced to complete the events in order
25M Murder Bunny
50M Bear Crawl
100M
200M
400M
800M – Team Relay
1600M – Team Relay

One teammate running, anyone not running did curls or rows

COT – Norm 6,
Prayers for all the PAX going through major life and health events

Q-School Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Thang:
This was a Q-School Ruck We dod 20 squats every 5 minutes while we discussed various Q strategies and techniques.
Count-o-rama: 7
Name-o-rama:
Hucklberry
Geppetto
Arcy
Flipper
Longhorn
Gulliver
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

Welcome
F3 Mission & Core Principles
F3 Credo

PAX:
Chubbs
Rudy
Bourbon
Sven
Lyman (QIC)

“Q School – 7 of Diamonds”

Intro:
Spoke briefly about the Mission and Core Principles and Credo

Warmup:
We each led 10 Side-Straddle Hops as a way to practice cadence work. Talked about using cadence to prompt or unity and bring order to a beatdown.

The Thang:
Moseyed to the nearest baseball diamond. Started with 7 of an exercise at each base, moseying in between. Plank or Al Gore til everyone completed. Then 14 of a different exercise, 21, 28, etc.

7 burpees
14 Merkins
21 bbs
28 Lunges 1:1

7 Carolina dry docks
14 leg lifts
21 Monkey humpers
28 squats

Countorama (5)
Name-o-rama
Rudy was the Six
Announcements
Ended in Prayer.

Honored to lead today!

Lyman

Echo-Q
Purdy
Waldo
Viper
Rudy
Opening and warmups, did some step ups,potato pickers , and chain breakers for warm ups.
Beatdown was Paula Abdul’s. 2 parking spots forward and one back. First round we did 3 merkins on the 2 forward and 5 squats on the one back. 2nd round we did 3 flying squirrels on the 2 forward and 5 big boys on the 1 back. After that we did like a reverse suicide and ran to far end and back and then one spot back each time.
COT Waldo was 6 .

Sloth Day!

Pax:
Armstrong
Deliverance (Q)
Fallout Boy

Sets of 3 exercises at 3 stations with modes of travel, all of which are painfully slow. All exercises done in cadence (take turns leading). After each lap, celebrate with 10 Man Makers (8 count).
Non-Block Exercises with mode of travel Crawl Bear.
Station 1 (start) – 10 Burpees (6 count)
Station 2 – 20 Sit ups (4 count to make x2)
Station 3 – 25 Ninja Squats (4 count)
Block Exercises w/ travel being Murder Bunny
Station 1 – 10 Man Makers (8 count)
Station 2 – 20 Curls (4 count to make x2)
Station 3 – 25 Block Squats (4 count to make x2)

Pax: Besse (Q), Dora, Southie, Colson

The thang: Father Figure 500

Father Figure 500
– [ ] Warmup / stretch
– [ ] Rifle / grocery carry coupons to the water treatment plant steps – 0.36 mile
– [ ] Sets of 10 of each, then ran the steps between each set.
– [ ] Seal Makers – burpee, 3 merkins w/ knee tucks, 5 murder bunnies
– [ ] Captain Thor – 1 big boy sit up to 4 American Hammers
– [ ] CPRs (curl, press, raise) – 4-Count cadence: 1 = "C"url, 2 = Overhead "P"ress, 3 = Tricep "R"aise (i.e. extension), 4 = Return to starting position
– [ ] Bird dog merkin
– [ ] Superman Merkins
– [ ] Gut Busters – Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm.

Ended with COT.

10/17/2025 – Dream Warriors:

Date: 10/17/2025
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg, OH
Q: Long Horn

PAX Count: 5 Total

PAX Names:
Flipper
Photon
Longhorn-Q
Meatloaf
Guardian

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

Warmup:
• SSH IC
Potato Pickers IC

Beatdown:
• 35 Reps at one end of each listed below and at other end 10 burpees or Mike Tyson (PAX choice)

Bonnie Blair
LBSs
Copper head squats
BBS
American Hammer
Wojo Squats
Flutter Kicks
Imperial Walkers
Monkey Humpers

ALSO had a EMOM of 10 pull ups at 4 min and then pivoted to 8 minutes because they were taking to long

Finishers: Guantamano and also Circle Merkin

• Count-O-Rama and Name-O-Rama
• Learn about the 6
• Announcements
• LDP3
• COT / Prayers and Intentions

10/16/2025
Flip Flop(45 min) 5:30 AM-6:15AM

Welcome to F3- Mission
Core Principles
Credo

Flippers first Q!

PAX
Longhorn
Photon
Hannibal
Echo
Isosceles
Finkle
Oil Change
Coconut
Spaulding
Rumor
Big Spoon
Jersey
Fossil
Purdy
Ukelele
Huckleberry
Geppetto
Tarnish
Guardian
Flipper-VQ

Warm-Up
• SSH x20 IC
• Potato Pickers x10 IC
The Thang
Each Pax received either 2-3 cards depending on where they stood.
Went around circle flipping cards over.

Number Cards- 2 thru 10 Merkins/
Face Cards J Q K – Run up steps 1st landing 10 big boys down ramp 3 ramp burpees
Aces- hearts, diamonds and clubs: Up to top top 10 squats back down to the landing 10 big boys down ramp 2 burpees

ace of spades run up full ramp at top of steps 10 squats down steps to first landing 10 big boys and down to bottom for 3 burpees

Someone didn't know how to identify "clubs" and said 3 prong shape. We now refer to clubs are three prongs and then other packs called hearts=Humps and Spades were then called "shovels". no good name came about of diamonds.

Count o rama
Name o rama
6 spoke-
LDP3- Longhorn
Announcements
Ball of Man Prayer