Category: Uncategorized

  • Wakanda (Maumee High School) – Randy+Pelc+Jr.

    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

  • 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
    Runt

    Two runners:
    Sven
    Waldo

  • The Wall (Riverside Park) – Tarnished

    Date: 01/09/2025
    Time: 4:40 – 5:25 AM
    Location: The Wall, Riverside Park

    Black Ops – Pre-Ruck at the Wall

    Pax: Total 3
    Viper
    Mile High
    Tarnished – Q

    F3 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
    Ukelele

    Workout: Pre-workout Ruck (black ops)
    FNG’s: No

    The 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 Pull

    Workout: Business in the front, Party in the back
    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 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 Beatdown

    Slider- Q
    Manchester
    Lonzo
    Doubtfire
    Little Giant
    Astro- 6
    Carmen Sandiego
    Vespa
    Sven
    Waldo
    Norm
    Rudy

    F3, 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: No

    The Thang: Rucked about 2.1 miles around Bauer and Pray Park. Then rucked to Parker Court in downtown Waterville then back.

  • 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-Dodger

    Warm up:
    Mosey around parking lot
    Motivators (5) in cadence
    Arm circles on your own

    The 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.

  • Grantland (Rotary Park) – Derek Emery

    Backblast: January 8th, 2025

    AO: Grantland (black ops)

    PAX:
    Carmen Sandiego (Q)
    Ukulele

    Workout: Pre-workout Ruck (black ops)
    FNG’s: No

    The Thang: Rucked about 2.4 miles around rotary and rivercrest park.

  • Field Of Dreams (Rolf Park) – Steve “Footloose” Mohr

    1.8.25

    PAX
    Footloose – Q
    Lyman
    Rudy
    Purdy
    Meatloaf
    Lonzo

    Ladder 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 ladder

    EXERCISES: 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 merkins

    COT:
    Countorama
    Nameorama
    6 – Lyman
    FNG – NONE
    Announcements
    Prayer/Message