Category: Uncategorized

06/18/2025 – Let’s Play Tetris Tumble XL:

Date: 06/18/2025
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon

PAX Count: 17 Total

PAX Names:
Huckleberry
Ukulele
Meatloaf
Photon
Carmen San Diego
Golden Gate
Coconut
Landslide
Astro
Irish Hoss
Guardian
Tarnished
Ten Pin
Oil Change
Geppetto
Dutch
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:
• Tetris Tumble XL:
o PAX take turns rolling the tetris tumble die. We do the exercise with the corresponding tetris piece. Then move on to the next person to roll the die. Sprints after every 5 moves/rolls.
o Die/piece options:
1. Line: 10 Big Boy Sit-Ups
2. Block: 10 Burpees
3. “L” Shape: 10 Lt. Dan’s
4. “Z” Shape: 10 Imperial Squat Walkers
5. “T” Shape: 10 SSH’s (in cadence)
6. PAX Choice: 10 Absolutions
o Every time the game tumbles, we will perform motivators from 10 to 1 and then start over.

o Results: PAX made it to the final block remaining and Dutch (happy 7-year F3 manniversary today) made the blocks tumble and resulted in Motivators.
o We began the next round but didn’t have time to complete it.

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

6/18/2025

PAX
Footloose – Q
Nope
Cinnamons
Gulliver
Viper
Mercy
Rudy
Yoshi
Purdy
2-ply
Sven
Scoober
McFly
Stalker
Dingo
Fat Amy
Mulch
Zero Turn
River rock
Callahan
Isosceles
Lyman
FNG — Sugar Bush
Stark

SWAMPBALL

FNG eh'ed by Stark

Who doesn't like Hills?

We had 12 men join for an incredible hill workout. Some loved it, but most hated it, cursing Norm along the way.

~10 minutes Warm up to run to the bottom of The Wall at Riverside Park.
~20 minutes Hill Repeats until time.
Stride(fast pace) up the long straight portion of the Hill
10 second walk recovery
Jog to the bottom of the stairs
Repeat
~10minute Cool Down
Stretch

PAX: (included in Ruck Backblast)

F3
Chips
The Commons
6/17/25
6:15 pm

PAX:
Ponzi
Anchor
Tank
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

WARM UP:
10 Motivators in Cadence

THANG:
PAX selects a numbered/colored poker chip that determines the WHAT:

#1 (BLUE): Lunges
#2 (RED): Mountain Climbers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): Speed Skaters
#5 (GOLD): Run

The die is rolled to determine the number of REPS (die multiple by 10) with the
exception of GOLD (#5): Run.

There are 5 poker chips of each color/number.

After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Anchor

F3 Coronado
The Murph
5:30 am
6/17/25

PAX:
Rudy
Crawdad
Photon
Landslide
Viper
Shepherd
Spaulding
Mercy
Vespa
Barney
Manchester
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Mercy

6/16 – Camelot

Swamp Softball Roadshow

Q – Viper

PAX:
Snake Bite
Rudy
Canoe
Astro
Fat Amy
Cinnamons
Doubtfire
Waldo
Footloose
Sven
Clifford the Big Red Dog
Raible
Pooh Bear
Yoshi

We played swamp softball with no fences (and we stopped keeping score). Might be a one and done, the lighting was not great for a 530 start.

CoT:

6 – Rudy

Additional Pax for this morning's workout

Dr. Banner

Bunker Hill

Pax:
Armstrong (Q)
Deliverance
Dr. Banner
Fallout Boy
Raven

4 charges up 'Bunker Hill' 5 man-makers, 10 squat-jumps, 15 overhead presses, 20 curls, 25 muricans, 30 leg raises…plank. When all were planking we reflected and shared about our thoughts on 'Legacy.' After a rotating mode of travel to the island and back we started the next set (skipping, bear crawl / lunge walk, jog, skip).

Sorry weasel shaker, left the PAX list out. Here goes:

Meatloaf
Landslide
Bourbon
Woodstock
Dingo
Coconut (Q)
Brass Tacks (FNG)

Backblast for 2nd running of "The Standard" on 6/16/25

Interval between runnings was longer than intended, but we were back today for another iteration of the standard.
62 degrees, still and clear as we kicked things off. one FNG today so:
Intro–the mission and core principles of F3.
Warm-o-rama: 20 SSH IC, and 10 Windmill IC.

The THANG:
800m run
10 burpees, 50 curls
400m run
15 absolutions, 50 overhead presses
400m run
20 burpees, 50 goblet squats
400m run
15 absolutions, 50 decline merkins
800m run.
for time.

bonus round if finished in time: 10 burpees and 50 block presses. Pick up the 6.
Terrific push this morning from the returners (Meatloaf, Coconut) aided by the presence of some hot first-timers (Bourbon, Woodstock), and everybody got meaningfully after it. FNG even gave it a spirited go, and this is no cakewalk of a beatdown.
Times today (and from Feb if applicable):
Coconut 23:03 (23:56)
Meatloaf 27:01 (27:41)
Bourbon 23:23
Woodstock 26:41
Dingo 29:45
Landslide 31:00
FNG 31:00

Regardless, everyone got better today and it was an honor to lead, and to welcome "Brass Tacks" to the brotherhood.