Category: Uncategorized

Backblast: January 2nd, 2025

AO: Wakanda (black ops)

PAX:
Carmen Sandiego (Q)
Echo
Ukelele

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

The Thang: Rucked about 2 miles to the Lucas County Fairgrounds

Backblast: January 2nd, 2025

AO: Wakanda

PAX:
Carmen Sandiego (Q)
Wario
Ukelele
Meatloaf
Waldo
Landslide
Norm
Chubbs
Echo

Workout: Embrace the Burn
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: 25 SSH’s, 10 Failure to launches, 2 rounds of monkey howlers, 3 minute plank

The Thang:

Lights were set up around the parking lot to indicate speed of run between the stations. Green was sprint, blue was jog and white was walk. 2 stations were set up at different corners. After each round, you would run a lap.

Station #1 blocks-
First round 20 CPR’s
Second round Colt 45’s
Third round offset 20 merkins
Fourth round WW3SU 15

Station #2
First round 20 Absolutions
Second round 20 Bonnie Blairs
Third round 20 burpees
Fourth round 20 star jumps

Ended with doing leg lifts to Green Sally Up, Green Sally down song.

Count-O-Rama – 9
Name-O-Rama
The Six – Ukelele
LDP3
Ball of Man

Intro – Footloose
Warm Up – Fat Amy with the Vader Series
Armcircles, Circle Arms, Forward Claps, T-Claps x 8
Squatavader x 5
Motivators x 8

The Thang
2 Teams:
2024 (Footloose) vs 2025 (Viper)
Team Murph while pushing sleds to the following stations:
100 Pull Ups at the "GMO Shelter"
200 Merkins at the sculpture
300 Squats at the 2nd F Shelter
Add a block and repeato!

Team Sled Races
Add a block and push around the track in opposing directions
Repeato!

Circle Merkin x 366!

Guardian
Drip
Carmen Sandiego
FreeBird
Wario
Gold Star
Doubtfire
Ukulele
Tarnished
Callahan
Isosceles
Purdy
Photon
Vespa
Echo
GMO
Stalker
Lift Kit
Djibouti
Radio
Gulliver
Heisenberg
Shepherds Pie
Irish Hoss
TRex
Van Wilder
Astro
Two Buck Chuck
Thai Guy
Lefty
Full Pull
Manchester
Meatloaf
Striker
Geppetto
Huckleberry
Madden
Hawk
Nitrous
Weasley
Footloose – Q #1
Fat Amy – Q #2
Viper – Q #3
Waldo – Q #4

Backblast for run at Ft. Meigs lower necropolis
“Run out the clock” on 12/31/24

PAX:
Mile High
Photon
Coconut

Intro-mission and core principles

THANG
We ran the towpath trail to sidecut park with its sledding hill
20 reps EMOM of the sledding hill. At the bottom, and for the rest of the minute, instead of taking a knee and resting, tack on something extra: 3 merkins OR 2 burpees OR 1 absolution
Warm down run back for COT
Mile High 6
LDP from Capitol on the lessons of losing.

An honor and a joy to close out the year with this group!

Backblast: December 30th, 2024

AO: The Gauntlet – Rivercrest Park – Perrysburg, OH

PAX:
Photon – Q
Badger
Capitol
Carmen Sandiego
Huckleberry
Huffy
Mile high
Spaulding
Ukulele

Workout: Counting (up)Down ‘24

FNG’s: N/A

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: In cadence

Windmill Potato Pickers: 10
Chainbreakers: 10

The “Thang”:

An uncomplicated descending ladder only consisting of up-downs (flying squirrels – a.k.a. burpee w/out a pushup) and running. PAX performed 24 up-downs followed by 1/8th of a mile lap around the big island in the parking lot. Upon completing the run, the rep count reduced by 1 up-down. Repeato until complete or time. Full completion results in 300 up-downs and 3 miles of running.

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Huckleberry

LDP3

Ball of Man

Spreadsheets from the Gloom: 38 and damp. Sometimes the simplest ones are the worst, and this definitely fit the bill. The upper body was okay, but this was an assault on the legs and the lungs. Absolutely zero rest available and it showed, especially about midway through. YHC was able to get down to the round of 7 up-downs and complete them, still leaving 7/8ths of a mile and 21 up-downs to go. The next closest PAX was at least a complete round behind. I think even Coconut would have needed another 5 minutes to finish. That said, an extremely truncated warm-up and a shortened COT might allow for enough time for him to finish on a good day.

Playlist fit the bill, obviously. If you look hard enough, you might find a pattern.

“One Step Closer” – Linkin Park
“Ten Long Years” – Eric Clapton, B.B. King
“2 Bad” – Michael Jackson
“The Hand That Feeds” – Nine Inch Nails
“3AM” – Matchbox Twenty
“Eight Days A Week” – The Beatles
“Superfly” – 4 Non Blondes
“Seven Nation Army” – Karl Denson
“Slam Dunk (Da Funk)” – Five
“6 Underground” – Sneaker Pimps

As always, it was a pleasure to lead. I’ll put out a couple of personal invites out next time around to see if we can have at least one PAX take this to completion.

Backblast: December 31st, 2024

AO: Necropolis Ruck (Black Ops)

PAX:
Carmen Sandiego (Q)
Mile High
Huffy
Raven

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

The Thang:
Rucked to the Wall and back. Will need to ruck at a faster pace next time to get it in for 30 minutes.

12-31-24
New Years Eve Murph

Vespa – Q
Salisbury
Meatloaf
Tai Guy
Huckleberry
Callahan
Deep Water
Spaulding
IOU
Doubtfire
Manchester
Waldo
Rudy
Mercy
Norm
Drip
Footloose
FNG- Nurse Rebel
Djibouti
Party On
Viper

F3, Mission Statement, 5 core principles, Credo.
Countorama

1 mile run
300 Squats
200 Merkins
100 Pull ups
1 mile run

Birthday Circle Merk for Drips 24th 🎊🎉
Countorama, Name O rama, FNG Jeff Burnside named “Nurse Rebel”.
Announcements, (missed LDP3 🤨)
Prayer Requests.

The Final Beatdown

Pax:
Armstrong
Deliverance
Echo
Fallout Boy
Pinto (Q)
Raven

Pinto lead us in a year end review. Each 'month' had a different exercise with the number of reps equal to the number of days in the month. Each quarter had us share on a different topic, which included; people who have influenced us, what we are thankful for, and who relies on us to be at our best. Looking forward we want to lead others to accelerate.

Meatloaf – Q
Coconut
Footloose

Timed laps with reps – run a lap and do reps of an exercise until timer goes off. Do it again to try and beat your previous rep count. Started timer at 2 minutes, wasn’t enough so moved to 2:30 and then 3 minutes

Merkin Climbers
Jump Squats
Inchworm Merkins
Groiners

12/30 – Camelot

"In Cadence"

Q – Viper

PAX:
Manchester
GMO
Astro
Salisbury
Purdy
Djibouti
Waldo

The Thang:
All exercises in cadence, various counts. Generally went upper body, then abs, then lower body. Finished with 20 burpees (we were going to stop at 15, but everyone lost count so I kept going) and a circle merkin to 50.

COT

6 – Djibouti

Backblast: December 30th, 2024

AO: Gauntlet (black ops)

PAX:
Carmen Sandiego (Q)
Mile High
Ukelele

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

The Thang:
Rucked around the baseball fields and the school.