Category: Uncategorized

11/21/24 Wakanda
Pax:
Wario-Q
Sven
Meatloaf
Footloose
Mercy
Chubbs
Bulldog

F3 mission
5 core principles
Disclaimer

B(Loch) Ness Monster:

We Set up 2 rows of cones on the island at Wakanda.

For each round we would run a lap around the island. Then once back we would do an exercise at the first set of cones, MOT to the 2nd set of cones, exercise, MOT back to the first set of cones, exercise

Exercises-MOT

Round 1. 5 Man makers-Murder Bunny
Round 2. 10 Thrusters-Rifle Carry
Round 3. 15 Squats w block-MB
Round 4. 20 Block swings-RC
Round 5. 25 Curls-MB
Round 6. 30 Bent over rows-RC

COR
NOR
6 from Footloose
Announcements
LDP3 from Chubbs
Prayer

Backblast: December 7th, 2024

AO: Battlefield

PAX:
Lift Kit (VQ)
Carmen Sandiego (Co-Q)
Irish Hoss
Wario
Phat Thor
Jersey
Astro
Waldo
Shepherd
Runt
Gold Star
Meatloaf
Wipers
Spaulding
Fat Amy
Flex hard
Footloose
Redken
Yoshi
Gulliver
Ukelele
Djibouti

Workout: Fun with Jeep Parts
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.

Warmup: Arm stretch (L/R), shoulder stretch (L/R)

The “Thang”
Broke into 4 groups.

Round 1: Walking curls with the Transmission Case while other Pax do merkins. Rotate after going to the cone and back.

Round 2: Shoulder presses with the Transmission Case while other Pax do BBS. " "

Round 3: Walk with moving the Transmission Case side to side while other Pax do burpees. " "

Round 4: Murder bunnies with the Transmission Case while other Pax do flutter kicks. " "

We did rounds 1-4 a couple of times.

Round 5: Throw brake drum then bear crawl to it. Keep throwing until you reach cone. Crab walk back.

Count-O-Rama – 22
Name-O-Rama
The Six – Waldo
LDP3
Ball of Man

Awesome VQ!

12/8/24 – Fortress 0630-0730

Stark and Guardian CoQ Beatdown with the help of Madden

Pax:
Radio
Coconut
Photon
Nitrous
Geppetto
Iso
Badger
Huckleberry
Stark – CoQ
Deliverance
Tarnished
Madden – CoQ
Guardian – CoQ
Binford

Warm up with in cadence: chainbreakers, windmills, potato pickers, Michael Phelps

The Thang:
8 total sets that pairs of PAX alternated work. See below with this in mind: One pax does a suicide while the other pax does as many HR merkins as possible. Suicide pax serves as the timer. Pax #2 counts HR merkins rep. When they switch, try to beat your partners rep count for HR merkins but also, the second time you do HR merkins, try to beat your own first attempt total. We alternated each round by doing work on pavement and work with a block in the grass. You vs You.

Round 1. Suicides and HR merkins/
Murder bunnies and BBSU

Round 2. Burpee Broad Jumps and Ninja Squats/ rifle carry block x2 laps and 4ct flutter kicks

Round 3. Suicides and Curls/ block carry lunge walk and box cutters

Round 4. Burpee Broud Jumps and J Los/ Ape hops with block and squats

COR
NOR
6 – Radio
Announcements
LDP3- Shield lock
Prayer

Lamplight breakfast 😋🍞🥚☕️🥛

Meatloaf – Q
Djibouti
Warrio
Gulliver
Bulldog
Footloose
Doogie
Yoshi
Viper
Norm
Wipers
Astro
Klepto
Waldo
Runt

Got in some ruck and run action

Just a group a PAX (and 3 FNG’s) gathering to celebrate Thanksgiving Day with a couple hours of flag football and swampball.

“There's no place that I would rather be today on Thanksgiving than right here, right now at a football game. There's just certain things that go together — the turkey, the family, tradition and football.” – John Madden

Thanksgiving:
Rudy
Baconator – FNG
Meatloaf
Woodstock
Radio!
Gurdian
Gold Star
Poo Bear
Wax On
Djibouti
Mercy
Cinnamon
Snake Bite
Viper
2 ply
Bagger – FNG
Sling Shio
Bey Blade – FNG
Sven
Callahan
Photon
Tarnished
Geppetto
Tyler
Footloose
Purdy
Bulldog – Q

Beautiful freezing morning at the Armory with a cool breeze.

Co-Q workout lead by Coconut and Bulldog

Warmups

Bear Crawl Ladders

Partner up based on finishing order of Bear Crawl Ladders

Partner Carry across parking lot to start partner work:
Block Curls Karaoke Shuffle
Side Straddle Hop Rifle Carry
Imperial Walkers Side Shuffle
Overhead Press Forward Run
Block Row Backward Run

PAX:
Astro
Clear!
Viper
Echo
Golden Gate
Rudy
Vespa
Klepto
Manchester
Djibouti
Bulldog – Q
Coconut – Q

12/5 – The Climb

Sub zero wind chill morning brought out 17 pax.

Finkle – co-Q
Irish Hoss – co-Q
Guardian
Gold Star
Badger
Spaulding
Gepetto
Waldo
Huckleberry
Capital
Photon
Oil Change
Mile High
Raven
Radio
Yoshi
Ten Pin

Finkle lead the intro, core principles

Warmup
Windmill – very fitting with the blistering wind
Tennessee Rocking Chair
SSH

Stage 1 of the Climb
Paired into teams
Ran 5 laps of steps
Teamwork – partner 1 hold Australian Merk while partner 2 squats – team to complete 300 squats
When finished run steps for the 6 to complete

Stage 2 of the Climb
Mosey to the pump station
Pax given choice of;
1. 20 burps at base of hill, run to top, 20 burps at top and run to bottom
2. Bear Crawl up the hill and crab walk down
Pax were fairly split with ~10 on option 1 and 20 on option 2 – next run may consider 25 burps 👊

Pax Picked up the 6 and moseyed back to the wall to finish with some big boys, circle of trust. Mile high claimed he was raised by an eagle to get his name in his six speech – fact checkers were not present!
Closed in 🙏

Pax
Echo
Viper
Fat Amy
Salisbury
Gold wing
Guardian
Waldo
Rudy
Clear

Qs
Apollo and Isosceles

12/5/24
Wakanda
Shield Lock
Pax:
Phat Thor(q)
Chubbs
Meatloaf
Footloose
Fat Amy
Tarnished
Carmen San Diego

This was a beatdown that was centered on the LDP3 for the week. What is a shield lock and why do we have it.

Warmup:
21’s, super secret cadence
Synchronized Squat
– r1- as a group a locked arms and squatted back to back
– r2- paired up and had to link arms back to back. Sit all the way down on your butt and stand back up without falling
—this one was all about team work. When we accomplished it in pairs we join together as one group. Took us a couple tries but we did it. 10 burpees for falling once

We stopped and got in a plank circle and discussed: Why is accountability important?

Partner circuit:
– partner shoulder taps
– resistance runs
– plank over under

Plank Relay:
– we did several rounds and the goal was to keep beating our time…interestingly we did.

stopped for an all fire and discussed the question: How do you get into one?

Last one: burden carry.
Got into partners and carried each other other back to the flag

Cot and name o Rama.

GREAT mumblechatter and good beatdown…1%better

Backblast: December 3rd, 2024
AO: Necropolis – Rapids Rd. – Perrysburg, OH
Workout: Run

PAX:
Capitol – Q
Photon
Coconut
Callahan
Meatloaf
Guardian
Soda Pop
Mile high

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

The “Thang”:
A run: Out Rapids Rd, Right up to W. Boundary, Right on Indiana, pass the fort, Left on Fort Meigs Rd, continue out past the school and towards railroad tracks. Turn back at 5:55am, follow same route back.
As many burpees as you can complete in one minute for Echo’s toy drive challenge.

Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Echo
Announcements
LDP
Prayer