Category: Uncategorized

Mystery Beatdown
20 Don Quixote
0.7 mile run to new local park
AMRAP pull ups, Merkins, and BBC while running along the 0.5 mile trail
0.7 mile run back to The Pit (AO)
10 burpees
20 merkins
COT & PAX: Colson & Southie

Q-School Wakanda

PAX
Chubbs – Q
Wario
Gulliver
Arcy
Meatloaf
Landslide
FNG – Winnebago
Norm
Manchester

Talked about planning out a workout, referenced the Q starter kit and used a pre planned beatdown. This one is called B.L.I.M.P.S.

Warm up
Backwards walk to mid point of island, mosey from mid point to start
Went through cadence work. Every pax, except the new guy, took a turn doing a 10 count of cadence work.

Work
There were 6 cones set around the island, each cone was a station for work:
Burpees – first set 5, second set 10
Lunges – first set 10 each leg, second 15
Imperial walkers – first set of 15 1 is 1, second was 20, 2 is 1
Merkins – 20 and then 25 second
Plank Jacks – 25 then 30 for second
Squats – 30 then 35 for second

We carried blocks while moving, if someone got to the next station before rest of group they did a plank, Creed, or Al Gore

Finished with a rotating 60 count plank

COR, NOR, 6, named new guy, announcements, LDP3, and COT

Q –
Everest
PAX –
Goldstar
Ponzi
Red October
Wario
Anchor

2 men Teams
40 reps- Switch between running and reps
-Flutter Kicks
-Lt Dans
-Merkins
-American Hammers
-Step Ups /Jump Ups
-Air presses ( 2 is 1)
*
-Burpees
-LBC (Little Baby Crunches)
-Mountain Climbers
-Big Boy SitUps
-Supermans
*
-Freddy Mercurys
-Dips
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Squats
-Shoulder Taps

10/15/25

PAX
Footloose – Q
Callahan
Rumor
Flipper
Huckleberry
Photon
Longhorn
Guardian
Fossil
Nitros
Arcy
Echo
Big Spoon
Footloose

The Mr. Sheldon Cooper
Run
Manmakers
Goblet Squats
Alternating hand merkins
WWIII situps
All reps of 10, then 9,8,7,…..

or modified as the normal Sheldon Cooper
Run
Burpees
Squats
Merkins
LBC's

Backblast: October 14th, 2025

AO: The Necropolis – Rapids Rd – Perrysburg, OH

PAX:
Photon – Q
Echo
Fossil
Isosceles
Mile High
Norm

Workout: The GrantLand Grind Run

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: N/A

The “Thang”:

This was a push run with the goal of getting all the way to GrantLand, running the loop around the AO, and running back to the flag at Necropolis. Entire route was just over 6 miles.

Ruckers were the following:

Arcy
Flipper
Guardian
Gulliver
Meatloaf
Stalker
Van Wilder

Ended with:
Count-O-Rama: 13 total (6 run, 7 ruck)
Name-O-Rama

The Six – Arcy

LDP3

Ball of Man – Prayers for discipline, and for Gulliver and his family.

Spreadsheets from the Gloom: 49F and calm…perfect weather for a run. And a run it was… It’s not often that we push 6+ miles on a Tuesday run, but 4 of us were able to complete the route in its entirety. Seems like a nice route that will likely stay in the rotation for a good push day.

Props to Echo for getting out after the Frognar this weekend, and thanks to Norm for coming across the river to join us. Was a pleasure to lead.

10/14/25

PAX
Footloose – Q
Waldo
Big Spoon
Shepherd
Bulldog
Brickyard
Rumor
Huckleberry
Landslide
Geppetto
Spalding
Doogie
Djibouti
Nomad
Fat Amy
Tackelberry
Viper
Vespa
Bruce – FNG (Andy Jenkins) (Eh'd by Doogie)

QSchool Murph
Emphasized "picking up the 6" and leaned into safety and also did cadence work mixing in a few modifications.

Backblast: October 12th, 2025

AO: The Pump Station

PAX:
Ukulele-Q
Carmen Sandiego
Photon
Fossil
Spaulding
Tarnished
Shepherd
Bourbon
Guardian
Crawdad

Workout: Q School Day 7, Backblasts and 11’s

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 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-ups: All in cadence 20 “Side Straddle Hops”, 10 “Chain Breakers” & 10 “Piano Keys”

The Thang:

11’s type of workout. Started with 1 “bonnie blair” 2 is 1 on the bottom of the hill, ran up to half point on it and did 11 “big boy sits ups” feet pointed uphill, ran to the top and worked with “no cheat merkins” 10 reps. Run back to half point of the hill and did 11 leg raises feet facing downhill. Continued work from there until the fastest guys got to 10 “bonnie blairs” and 1 “no cheat merkin”.
Half way through the beatdown on the pivot point of the reps we planked all together and discussed how to make our backblasts better and more consistent.
At the end we met up by the flag and discussed the 11’s format and variations workout.

Reflection: Spaulding and Shepherd led the charge on full power, no injuries or issues occurred.

Music: no music this day, just the pax grunts.

Count-O-Rama: 10
Name-O-Rama

The Six – Spaulding

LDP3

Recap of the week on the SMSK 14”Sight vs Vision”.
We discussed how sight is more related to the present moment, more reactive and focused on the instant gratification in life, while vision is necessary to create a better future, make better lives for ourselves and others. Without vision a people and nation will fall inevitably.

Columbus Day!

Pax:
Armstrong (Q)
Deliverance
Fallout Boy

The "Santa Maria" workout, led by Armstrong. 2 Minute Intervals x 15 Reps. In that 2 minutes 10 push ups, 10 Block Curls, 20 Flutter Kicks (2:1), 20 Squats (with or without block), the rest of the time recover…repeat.
We conquered the workout and celebrated with coffee (thanks Armstrong for the special Lake Erie brew)!

Coups and Ladders
PreThang:
5 core principles, 15 Don Quixote stretches, 1 kings bury lap (0.5 mile)

Thang:
25 blockies
*40 yard ladder run (every 10 yards)
50 thrusters
*40 yard ladder run
75 coupon curls
*40 yard ladder run
100 merkins
*40 yard ladder run
75 coupon curls
*40 yard ladder run
50 thrusters
*40 yard ladder run
25 blockies

COT & LDP3
PAX: Colson, Southie, Dora

Purdy #28- 10/13/25 – Camelot –
Warm Up: IN CADENCE WORK(PAX Led)
1. If a pax is struggling, Q: walk them through it and then give them a chance to do it again. (stop the @ Jackmans)
2. SPMICE
* Next Exercise is…
* Starting Position Move…
* In Cadence…
Exercise…
* Inflection of the vice changes on the last exercise when you want the PAX to stop
– SIDE STRADDLE HOPS (25)
– POTATO PICKERS (10)
– CHAIN BREAKERS (20)
– WIND MILLS (10)
Main Work: Dora Workout
1. Explain the breakdown of the workout, how to adapt/modify it, and why it works so well. • Partner Work- One guy does work and the other guy runs to the playground & does the designated work there (different every time). The timer is the person running. • Great in a pinch/little prep
2. Reference where to find other ideas
* National F3 website
* I’ve found workouts on the internet
* Use your creativity to make up new workouts
25 BLOKEES (Burpees w/a Block)
* 5 Pull ups at Playground
50 burpees
* Go down the slide at Playground
75 KETTLEBELL SWINGS (w/Block)
* Make a shot with a ball somewhere
100 MERKINS
* Climb up on top of the playground and do 10 squats
125 BIG BOY SIT UPS *
* Do the monkey bars at the playground
150 CURLS (w/Block)
* Swing on the swing for 10 seconds
PAX
Purdy – Q
Bulldog
Vespa
Viper
Brickyard
Gepetto
Guardian
Norm
Manchester