Category: Uncategorized

Backblast: August 28th, 2025

AO: Pump Station

PAX:
Carmen Sandiego-Q
Photon
Flat Rate
Ukulele
Radio
Fossil
Piggly Wiggly
Crawdad

Workout: Not fast, but furious

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 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

Warm-up: SSH’s, Good Mornings, Downward Dog, Cobra and greatest stretch in the world.

The Thang:

Ran to 6th street then over to Woodland Park, around the trail and back towards the Pump Station by taking 2nd street. Fartlek option of sprinting between lamp posts. Radio rucked.

Count-O-Rama: 8
Name-O-Rama

The Six – Radio

LDP3

Ball of Man

Backblast: 09.28.2025

AO: Pump Station

PAX:
Footloose
Huckleberry
Wario
Fossil
Flat Rate
Ukelele
Tarnished
Piggly Wiggly
Photon
Thor
Crawdad
Guardian
Carmen Sandiego
Sherpa-Q

Workout: Sherpa's VQ

Welcome
F3 Mission and Core Principles
Disclaimer

Warmup: SSH, Willy Mayes Hayes

The Thang:

3 Rounds: One series of tabata (7 exercises) followed by carrying 'something heavy' up the hill to a marker and back. (PAX choice of how to carry: suitcase, farmer, overhead, bearhug, etc.)

Round 1 & 2: 45 seconds work – 15 seconds rest
Round 3 : 30 seconds work – 10 seconds rest

Tabata exercises (with block):
1. Swings
2. Clean and press
3. Goblet squat
4. Curls
5. Single arm rows (switch halfway)
6. Bulgarian split squats (foot on block, switch halfway)
7. Pot o' golds [stand with block to side, squat and twist to pick up, stand and arc over head twisting and squatting to set on other side]

'Something heavy' items carried:
sandbags (50-100 lbs)
tree stump
large rocks
weight plates
kettlebells + thor hammer style bell
weighted sled
weighted punching bag
weighted buckets
weighted bags

COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

F3 Rabbit Hold
“Say Hello to the Hill” – 9/26/2025 @ 5:30 am
PAX:
Purdy
Vespa
Gold Wing
Rudy
Waldo
Footloose
Brick Yard
Lyman
Bulldog – Q
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 Beatdown:
Rifle Carry coupons to the Hill
Line up at the starting line in front of the hill – partnered up, waived to the hill, said hello to the hill, forgot about the hill (not in play today)
MOT to shelter house – Partner run – backwards run while partner does 3 merkins and sprints to catch up. Trade off when tapped out.
Bench Work – 1 minute of work followed by 1 minute of rest
• Elevated Merkins
• Step-Ups
• Dips
• Foot Elevated Plank
• Incline Mountain Climer
• Elevated Split Squat Right
• Elevated Split Squat Left

MOT back to hill – Partner run – backwards run while partner does 3 merkins and sprints to catch up. Trade off when tapped out.

Block Work – 1 minute of work followed by 1 minute of rest
• Curls
• Block Squat
• Overhead Press
• Row
• Skull Crushers
• Block Swings
• Block Press
Farmer carry coupons back to starting point
COT: 6th was Footloose

26 September 2025 Backblast: Dora, Colson, and Southie posted.

40 minute timed IPC X-out
40 kettle bell swings
40 lateral coupon jumps
40 thrusters
40 inclined merkins
25 yard run and 5 burpees every 5 minutes.
End with COT.

Crawdad
Norm
Salisbury
Zimba
Tackleberry
Bull Dog
Frankenstein FNG
Arcy
Snowbird FNG
Flo
Vespa
Yoshi
Manchester
Djibouti
Huckleberry
Meatloaf
Stalker

AO: Wakanda

PAX:
Fault line
Chubbs
Huckleberry
Wario-Q

F3: Fitness, Fellowship, Faith;

Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust

Our credo is: Leave no man behind yet leave no man where you found him.

Warm up: Side straddle hop

Workout: Aaaaabdoninals

Today we're completing as many rounds of 21s as we can. (Like 11s, but we're going up to 21 instead). On one side we did box cutters, on the opposite we did LBCs. In the middle we had a row of cones where we did mountain climbers and imperial walkers, 21 reps each. First round we did 1 box cutter and 20 LBCs, second round we did 2 box cutters and 19 LBCs, etc. Continued this until 0608.

COR
NOR
6 from Huckleberry
Announcements
LDP3 from Chubbs
Prayer

09/25/2025 – "Ramp"age at The Wall

Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg, OH
Q: Longhorn

PAX Count: 14 Total

PAX Names:
Guardian
Coconut
Photon
Hannibal
Doubtfire
Spaulding
Mile High
Bevo-2.0
Big Spoon
Flipper
Finkle
Flo
Jersey
Longhorn-Q

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)

Credo

Warmup:
Stairway to 7's
• Bottom: 6 Squats
• Run stairs
• Top: 1 Monkey Humpers
• Back down → 5/2, 4/3, etc. until 1/6

Beatdown:
• Ramp Relay Grinders
• Partner up.
• Partner 1 runs the ramp (up & back).
• Partner 2 AMRAP exercise until relieved.
o Round 1: Man Maker Merkin (Push up with block pull through)
o Round 2: Big Boy Sit-ups
o Round 3: Bonnie Blairs (jumping lunges)
o Round 4: Plank Jacks

Wall Work (35:00 – 40:00 | 5 min)
Find a wall for a burn set:
• People’s Chair (wall sit) – 1 min hold
• Incline Push up – 10 hold plank when finished
• Donkey Kicks – 10
•

Count-o-rama,
Name-o-rama,
6 speaks- Coconut

announcements,

LDP3- mentor expect rejection, but aim for success,

prayer.

09/25/2025 – "Ramp"age at The Wall

Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg, OH
Q: Longhorn

PAX Count: 14 Total

PAX Names:
Guardian
Coconut
Photon
Hannibal
Doubtfire
Spaulding
Mile High
Bevo-2.0
Big Spoon
Flipper
Finkle
Flo
Jersey
Longhorn-Q

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)

Credo

Warmup:
Stairway to 7's
• Bottom: 6 Squats
• Run stairs
• Top: 1 Monkey Humpers
• Back down → 5/2, 4/3, etc. until 1/6

Beatdown:
• Ramp Relay Grinders
• Partner up.
• Partner 1 runs the ramp (up & back).
• Partner 2 AMRAP exercise until relieved.
o Round 1: Man Maker Merkin (Push up with block pull through)
o Round 2: Big Boy Sit-ups
o Round 3: Bonnie Blairs (jumping lunges)
o Round 4: Curls

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Coconut
• Announcements
• LDP3
• COT / Prayers and Intentions – BEVO-2.0 Helped Co Q the closing

8/27/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Raven -Q

Intro
5 Principles

Rucked & stuff

CoT
BoM

As always it was an honor to lead

9/3/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Raven -Q

Intro
5 Principles

Rucked & stuff

CoT
BoM

As always it was an honor to lead