Category: Uncategorized

Fortress – Hate No More

Date: 10/04/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford

PAX Count: 9 Total
PAX Names:
Guardian
Meatloaf
Isosolese
Geppetto
Tarnished
Photon
Bourbon
Golden Gate
Binford

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

Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Binford
Prayers and Intentions – Group Prayer Huddle

Today marked a milestone — my 30th birthday. In F3 terms, that means I move from “Hate” to “No More Hate.” To celebrate, the PAX endured a 4-corner grinder designed to push limits and add a little friendly competition. The catch: if someone finished their reps before you, you had to add 5 more reps. No more hate… just more work.

Warm-up

SSH x30 IC

Windmill IC

Arm Circles/Self Stretch

4 Corners – 3 Rounds

Round 1 (The Foundation): Merkins, Squats, Big Boys, Mountain Climbers

Round 2 (The Grind): Hand-Release Merkins, Jump Squats, Flutter Kicks, Burpees

Round 3 (Dirty 30 Finish): Diamond Merkins, Bonnie Blairs, American Hammers, Broad Jumps

Finisher:
Plank-o-rama (30 sec hold) + Mary – didn't get to the Plank o rama

—

Turning 30 in F3 means we drop the “hate,” but it also serves as a reminder outside the gloom: hate only holds us back. Brotherhood, accountability, and shared suffering bring us forward. Thankful for the PAX that has shown up to push me harder today with compassion — and for the gift of a community that makes 30 feel strong.

—

COT

Prayers for all that were mentioned this morning. Reminder to keep lifting each other up, not just in the workout, but in life.

—

T-claps to all who showed — especially those who forced the rest of us to do more reps.

IPC Week 4 BERT WOD
The Thang
START THE CLOCK
* 50 burpees
* 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
* 100 merkins
* 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
* 150 lunges (easy way)
* 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
* 200 air squats
* 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
* 150 lunges (easy way)
* 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
* 100 merkins
* 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
* 50 burpees
STOP YOUR CLOCK

COT & PAX: Southie, Dora, and Colson

The Thang
START THE CLOCK
* 50 burpees
* 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
* 100 merkins
* 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
* 150 lunges (easy way)
* 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
* 200 air squats
* 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
* 150 lunges (easy way)
* 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
* 100 merkins
* 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
* 50 burpees
STOP YOUR CLOCK

COT
PAX: Southie, Dora, Colson

10/03/2025 – Tennis Drills:

Date: 10/03/2025
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg, OH
Q: Bourbon

PAX Count: 8 Total

PAX Names:
Huckleberry
Gulliver
Spaulding
Photon
Longhorn
Meatloaf
Nomad (FNG – Gulliver)
Bourbon

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:
• Motivator’s – 10 to 1

Beatdown:
• Mosey to tennis court and perform the following exercises for 2 minutes and 10 seconds with 20 second transition to next exercise
• Tennis Drills:
o Shuffle and Sprint
1. Perimeter of one side of court; shuffle side-to-side, sprint forward and backwards
o Split-Step Line Hops
1. Stand on doubles sideline, hop forward to singles sideline into split-step, repeato
o Lateral Line Hops
1. feet together, hope over center line, side-to-side
o Burpee Broad Jumps
o Suicides
o Apolo Ohno
1. Speed skaters
o Jump Squat to Split-Step
o Skiiers
1. Feet together in middle, small hops left, middle, right, middle, repeat
o Karaoke
1. Around the perimeter of the court
o Plank-Jack Shoulder Taps
o Forward Lunge to Reverse Lunge
o Copperhead Squats

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

Vespa’s Great Adventure 10/3/25

Vespa Q
Rudy
Manchester
Goldwing
Norm
Fault Line – 6
Fat Amy
Purdy

F3, Mission, credo
Warm Ups IC- ssh, windmill, arm circles
Pair up, 1 block, mosey the AO sharing a block while doing movement.
100 Curls/ 20 Squats
Century Circle Merk
7 count Motivator
100 Big Boys/ 10 Block presses
Murder Bunnies/ 10 lunges up back of hill.
Mosey back to COT.

PREBLAST for 10.7.25 – The Commons – Q-School Safety Town

What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you found him.

Q-School – Tuesday’s emphasis centered on Safety & Awareness
>We challenge each other, without leaving anyone behind, picking up 6
>Why we count off at the beginning
>Be aware of the environment and Pax abilities
>Always have way to modify if needed
>Q Demos for safe exercise and modification methods

Warmup
Potato Pickers – in cadence
Willie Mays Hayes – in cadence
Windmills – in cadence

Beatdown = FLORA 1-2-3 (partner up)
>Dora's lazy, mean stepsister. All pax partner up, and grab a coupon.
>Partners run a long Negoya lap after each set.

100 Merkins
>P1 – 10 block derkins
>P2 – hold plank w feet on block
>Flapjack, run at end

200 LBCs
>P1 – 20 LBCs w block on chest
>P2 – hold legs 6” off ground w block extended above chest
>Flapjack, run at end

300 Goblet Squats
>P1 – 25 goblet squats
>P2 – lowers to bottom of goblet squat and holds
>Flapjack, run at end

Pick up the 6 when done

COT Special Mentions about Safety
>Why we give our names in COT
>Please fill out Emergency Contact form
>Mumblechat Calendar, New Useful Link, click on form link
>Also in Useful Link: Stats Lookup, Q Schedules, and DR form
>Q Starter Kit for another source for wealth of info

COR / NOR / #6 / LDP3 / Announcement / Prayers / COT / Picture

10/2/2025
Wall of Excellence (45 min) 5:30 AM-6:15AM

Welcome to F3
Core Principles
Credo

PAX
Fossil
Rumor
Irish Hoss
Mile High
Jersey
Finkle
Big Spoon
Geppetto
Flipper
Guardian
Coconut
Longhorn-Q

Warm-Up
• SSH x20 IC
• Imperial Walkers x20 IC
The Thang
1. Ramp Form Ladder 5:40
At bottom of ramp:
• Round 1 → 5 reps (focus on perfect form) → run ⅓ ramp → 10 reps → run another ⅓ → 15 reps at top.
• Rotate exercises each trip:
1. Merkins
2. Monkey Humpers
3. Big Boy Sit-Ups

(2–3 full cycles = ~15 min)
2. Cinder Block Excellence Circuit (Bottom of Ramp) 5:55
4 movements in REPs of 10 each AMRAP
• Station 1: Block Curls
• Station 2: Goblet Squats (block tight, heels down, below parallel)
• Station 3: Block Bench Press (lying on ground, slow & controlled)
• Station : Burpees

Count o rama
Name o rama
6 spoke-Fossil
LDP3- Gepetto
Excellence Message- Longhorn
Announcements
Ball of Man Prayer

Backblast: October 2nd, 2025

AO: Wakanda – Maumee High School – Maumee, OH

PAX:
Q – Photon
Chubbs
Fault Line
Gulliver
Isosceles
Landslide

Workout: Stand Up

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

Warmup: N/A

The “Thang”:

PAX performed the following circuit:
Perform 31 reps of the Round’s exercise at the big tree.
Run 50 yards to the Turning Point at the shovel flag.
Perform 13 No Surrenders.
Run 50 yards back to the big tree.
Repeato until time. Goal was 11 rounds. Exercises were as follows:

Curls
Hrrrpees
Absolutions
Rows
Lunges (2 is 1)
Imperial Walkers (2 is 1)
E2Ks (2 is 1)
Kettlebell Swings
Inch Worms (no merkin)
Rosalitas
Kick Throughs (2 is 1)

Ended with:
Count-O-Rama: 6
Name-O-Rama

The Six – Gulliver

LDP3

Ball of Man

Spreadsheets from the Gloom: 52 and calm. This one was for Charlie Kirk. I wanted to run it ~10 days prior on the day of his celebration of life, but illness had other plans, so today was the day.

31 reps of each exercise to represent each of the 31 years of Charlie’s life. A run to the American flag, which was the Turning Point of the circuit, to represent Charlie’s love and dedication to America and the mission of his organization, Turning Point USA. 13 No surrenders at the flag to represent the 13 years involved in Turning Point USA where Charlie refused to back down from threats, ridicule, and mockery in order to stand up for what he believed in; his country and his faith. Heading into the lion’s den day after day, year after year, to have civil conversations with those who vehemently disagreed with him. Courage to stand up for his beliefs, even at the cost of his own life.

Playlist was as intentional as the beatdown’s message. It started off with strength, but slowly progressed towards sadness, and ultimately anger, in an effort to reflect the emotions that so many have felt since the day of his assassination in combination with the responses that followed.

“Charlie” – Red Hot Chili Peppers
“Fight Like A Brave” – Red Hot Chili Peppers
“Stand!” – Sly & The Family Stone
“Stand” – Rascal Flatts
“I Won’t Back Down” – Tom Petty
“Not Afraid” – Eminem
“My Hero” – Foo Fighters
“God Freedom Family (RIP Charlie Kirk) – Daddy.Bats1
“Charlie” – Tom MacDonald
“Cowards” – MESUS

I don’t want to bring politics into F3, and I hadn’t forayed into it up to this point. Too divisive in the group setting with high likelihood of causing anger, ostracization, and discontent within the PAX…things that we do NOT need in the day to day. But this was a beatdown that I felt called to lead.

Courage. Pass it on.

Purdy #28- 10/01/25 – Grantland –
WARM UP: 51 Side Straddle Hops
WORKOUT: Spartan
Purdy – Q
Flipper
Waldo
Guardian
Longhorn
Tarnished
Irish Hoss
Rumor
Carmen Sandiego
Crawdad
Big Spoon
Photon
Huckleberry
Gepetto
Poe
Callahan

Backblast: October 2nd, 2025

AO: The Armory

PAX:
Carmen Sandiego-Q
Arcy
Norm

Workout: Pre-workout ruck Black Ops

FNG’s: no

The Thang: rucked/ran around the Armory and Bauer Park.