Echo-Q
Chubbs
Wario
Landslide
Opening, warm ups (SSH, Windmills, Chainbreakers)
Beatdown was 11’s with one end using blocks and other end no block!
Round 1 was overhead press and Big boys
Round 2 curls and American hammers 2×1
Round 3 block rows and merkins
Round 4 man makers and squats
We didn’t get very far on round 4. We all ran a lap together around the parking lot.
Closing Landslide was 6 and prayed for Wario’s next set of scans and Bluto
Category: Uncategorized
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Wakanda (Maumee High School) – Randy+Pelc+Jr.
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The Battlefied Ruck (The Shops At Fallen Timbers) – Jim Gregory
Why Ruck- we covered 3.01 miles in the snow plus some in cadence PT (air presses, SSH and squats) with rep numbers that represented some of the legendary Detroit Tiger players.
Wario
Party on-Q
Rudy
Doubtfire
Salisbury
Norm
Coconut
RuntTwo runners:
Sven
Waldo -
The Wall (Riverside Park) – Tarnished
Date: 01/09/2025
Time: 4:40 – 5:25 AM
Location: The Wall, Riverside ParkBlack Ops – Pre-Ruck at the Wall
Pax: Total 3
Viper
Mile High
Tarnished – QF3 Fitness, Fellowship, Faith
Mission
5 Core Principles -
The Pit (Kingsbury Park) – Andrew+“Brogan”+Drewes
Backblast 1/10/25
F3 pax: Dora, Colson, Besse, Southie, Brogan (Q)
15 Don Quixote warmup, 10 squats
2.5 mile run
20 Merkins, 20 squats, 15 wide stance merkins, 20 Bulgarian split squats, AMRAP pull-ups, 30 second plank
*Dora won our competition with 24 pull-ups!
COT -
Rabbit Hole (Whitehouse Library) – Derek Emery
Backblast: January 10th, 2025
AO: Rabbit Hole (black ops)
PAX:
Carmen Sandiego (Q)
Viper
UkeleleWorkout: Pre-workout Ruck (black ops)
FNG’s: NoThe Thang: Rucked about 2.1 miles around the hill and pond.
Backblast: January 10th, 2025
AO: Rabbit hole
PAX:
Carmen Sandiego (Q)
Waldo
Ukulele
Salisbury
Echo
Manchester
Doubtfire
Hannibal
Little Giant
Rudy
Vespa
Viper
Lonzo
Full PullWorkout: Business in the front, Party in the back
FNG’s: NoMission 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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.The warmup: Willie Mayes Hayes (w/blocks), brotivators 5 count, blockivators 5 count.
The Thang:
Did 4 rounds of exercises. 20 reps each. Ran a lap in between. Offset merkins, goblet squats, WW3 SU’s, CPR’s. Then did blocktanamo.Ran to the hill and did 20 sets of Bonnie Blairs, Bobby Hurleys, Tarzan Jumps, kick throughs, pickle pounders and absolutions.
We then sled down the hill while a few others walked down. Ran back.
Count-O-Rama – 14
Name-O-Rama
The Six – Lonzo
LDP3
Ball of Man -
The Armory (Waterville Library) – Jake+Vespa+Zinz
1-9-25
Slider’s Balls to the Wall BeatdownSlider- Q
Manchester
Lonzo
Doubtfire
Little Giant
Astro- 6
Carmen Sandiego
Vespa
Sven
Waldo
Norm
RudyF3, Mission, Warm up IC- SSH, Imperial Walkers, Chain Breakers.
Mosey to Baer
Split in 4 groups to rotate 4 stations of Merkins, Wall Sits, American Hammers, and Run (with air squats).
Modified to Flutters and Dips at half way.
Mosey back.
Count, Name, Announcement, Prayer Request, Prayer by Slider, cool pic. -
The Armory (Waterville Library) – Derek Emery
Backblast: January 9th, 2025
AO: Armory (black ops)
PAX:
Carmen Sandiego (Q)Workout: Pre-workout Ruck (black ops)
FNG’s: NoThe Thang: Rucked about 2.1 miles around Bauer and Pray Park. Then rucked to Parker Court in downtown Waterville then back.
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Grantland (Rotary Park) – Todd Simmons
Backblast: January 8th, 2025
AO: Grantland
PAX:
Badger (Q)
Carmen Sandiego
Ukulele
Geppetto
Capital
Phat Thor
Photon
Huckleberry
Life Alert
Radio
Guardian
Madden
Golden Boy
Pimento
Mamba
Bourbon
Piggly Wiggly
Binford
FNG-DodgerWarm up:
Mosey around parking lot
Motivators (5) in cadence
Arm circles on your ownThe Thang
11's:
Started with 1 Merkin and 10 squats. Mode of transportation was broad jump or walking lunges. Audible was called not too long into 11's after realizing distance between cones was a bit aggressive for MOT. Adjustment made.Al Carmichael's:
Newer exercise format. No PAX present reported doing before. Start by running to one cone and doing 10 reps of selected exercise. Then run back to starting cone and do 10 reps of same exercise. Traditional Al Carmichael involves 6 different exercises. Given time limitations we completed 3 rounds. First exercise burpee, second exercise was called as alternating lunge but was corrected by PAX for it to be Bonnie Blairs, so I happily obliged, and the PAX had the opportunity to add a jump to the exercise. Last exercise was Big Boy Sit Ups.Finished workout with lap around AO for cool down.
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Grantland (Rotary Park) – Derek Emery
Backblast: January 8th, 2025
AO: Grantland (black ops)
PAX:
Carmen Sandiego (Q)
UkuleleWorkout: Pre-workout Ruck (black ops)
FNG’s: NoThe Thang: Rucked about 2.4 miles around rotary and rivercrest park.
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Field Of Dreams (Rolf Park) – Steve “Footloose” Mohr
1.8.25
PAX
Footloose – Q
Lyman
Rudy
Purdy
Meatloaf
LonzoLadder Ball
Welcome/Mission
5 Core Principles
Countorama
Beatdown explanation/Exercise demo(s)Ladder
3-6-9-12
Ladder sprint, then do the reps at each cone of the exercise for that round. Sprint to cone 1, then do 3 reps. Sprint back to start. Sprint to cone 2, do 6 reps, sprint to cone 1 and do 3 reps. Sprint back to start. Continue this to cone 3 (9 reps) and cone 4 (12 reps). Wind sprints after each exercise.WARM-UP:
Mosey up and down the ladderEXERCISES: ALL WITH A BASKETBALL
1. Side lunge jump squat
2. BB sit ups (3-pointers)
3. Decline merkin with feet on the ball
4. Lunges
5. Mountain Climbers (2:1)
6. Flutter Kicks
7. Alternating hand merkinsCOT:
Countorama
Nameorama
6 – Lyman
FNG – NONE
Announcements
Prayer/Message