9/19/2025 Armory
PAX:
Yoshi
Lonzo
Norm
Waldo
Landslide
Huckleberry
Zimba
Vespa
Brickyard
Mr. Anderson
Doubtfire
Manchester
Doogie
Bulldog
Fat Amy (Q)
We walked to the outfield of The Armory Field and stretched under the stars. Great way to slow it down in the middle of IPC season, post Swampball season, and preparing for upcoming Garmin & Churchill's Half Marathons.
Thanks for joining!
9.18.25
PAX:
Footloose – Q
Rudy
Meatloaf
Arcy
Wario
Fault Line
I like to move it, move it
9/19 – The Rabbit Hole
Definitely NOT the hill*
Q – Viper
PAX:
Norm
Rudy
Fat Amy
Doubtfire
Footloose
Jimmy Hart
Bulldog
Purdy
Brickyard
Guardian
Fault Line
The Thang:
Some warmup work in the parking lot. A run to the top of the hill for some cadence work. A run down the back of the hill and around to the base of the hill for some more cadence work. A quick jog back up the hill then back down to the parking lot for a circle Merkin to 100.
CoT:
6 – Fat Amy
Prayers: Fat Amy's travels (France), homecoming
Thanks to the men who joined me in the gloom for an 11s beatdown
Nitrous Q
Irish Hoss
Longhorn
Huckleberry
Photon
Spaulding
Isosceles
Thanks to the men who joined me in the gloom for an 11s beatdown
Nitrous Q
Irish Hoss
Longhorn
Huckleberry
Photon
Spalding
Isoceles
19 September 2028 Backblast:
Colson and Southie posted.
400m run
Cleveland Rocks x 20
400m run
30y out-and-back coupon lunge
400m run
Blockies x 30
400m run
30y out-and-back Redrum bunnies
End with COT
Pax:
Echo
Mile High
Meatloaf
Gulliver
Guardian
Fossil
Full Pull
Sven
Flubber
Griffin
Cocunut
Isosceles-Q
Simple run to the riverside cemetery and back
Backblast – Sept 17, 2025
AO: Field of Dreams – Rolf Park – Maumee, OH
PAX:
Rudy
Geppetto – Q
Lyman
Sven
Rocketman
Jimmy Hart
Workout: American Top 40 – 1984
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
The Thang:
Warmup – Jump, Van Halen Peaked at #1 Feb 25th. Spent ten weeks in the top ten, five at #1
Five Count Motivators
1st Half of workout: Chart Position
1 v 3, 2 v 4, 5 v 7, 9 v 11
Correct: AMRAP Cycle of : BBSU’s, Lunges, Imperial Walkers
Incorrect: AMRAP Cycle of Burpees, LBC’s, Prisoner Squats
2nd Half of workout: Weeks in the Top Ten
1 v 2, 6 v 9, 8 v 12, 10 v 7
Correct: AMRAP Cycle of: Merkins, SSH, Monkey Humpers
Incorrect: AMRAP Cycle of: Squats, Plank Jacks, InchWorms
Songs
1. Owner of a Lonely Heart – Yes (4:27) – Peaked at #1, 10 weeks
2. Out of Touch – Hall & Oates (4:12) Peaked at #1, 9 weeks
3. Somebody’s Watching Me – Rockwell (3:57) Peak at #2, 8 weeks
4. Talking in Your Sleep – The Romantics (3:55) Peak #3, 7 weeks
5. Hold Me Now – Thompson Twins (4:44) Peak #3, 7 weeks
6. Sister Christian – Night Ranger (4:58) Peak #5, 4 weeks
7. I Want a New Drug – Huey Lewis & The News (4:45) Peak #6, 5 weeks
8. I Can Dream About You – Dan Hartman (4:07) Peak #6, 4 weeks
9. Sunglasses at Night – Corey Hart (3:58) Peak #7, 5 weeks
10. The Warrior – Scandal (4:05) Peak #7, 5 weeks
11. Wrapped Around Your Finger – The Police (5:12) Peak #8, 2 weeks
12. Cruel Summer – Bananarama (3:35) Peak #9, 2 weeks
Cool Down – Drive (The Cars, 3:54) Peaked at #3 on Sept 27th. 7 weeks in top ten
Count-O-Rama – Six
Name-O-Rama
Circle of Trust
Sharing of the six: Jimmy Hart—He got his name from Doubtfire because he is a wrestling coach. He has been dealing with some health issues that hinder his ability to post more often, but he knows this group is good for him, and he plans to get back to posting more frequently.
Announcements: F3 Toledo Capture the Flag Ruck – Details in GroupMe. Rouch de Bouf festival is coming up.
Ball of Man with Prayer – Prayers for those running in the Garmin race, for our community and for our world. We ask God to help all of us be more Christ like in the way that we treat others.
Spreadsheets from the Gloom: Mid 50s, calm, humid. Thanks to the HIM who joined me today. It was uplifting to see both Jimmy Hart and Rocketman at the workout today!
It was an honor to lead.
9/17/22 0530-0615 “My Way” @ Grantland
F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”
Pax:
Big Spoon
Rumor
Bourbon
Huckleberry
Flipper
Photon
Longhorn
Spaulding
Guardian – Q
Warm up: 15 SSH IC, 10 chain breakers IC, 10 potato pickers IC
The Thang:
2 teams/human timer station work: 4 different stations (station 1 moves to station 2, 2 to 3, 3 to 4, 4 back to the start)
Station 1/shelter house – 20 box jumps or step ups on the picnic tables (this pax was the timer) then mosey to station 2 for man maker CPRs —> station 3 for burpees —> station 4 for overhead sandbag toss —> sprint back to shelter for beginning of rd #2. Same format with box jumps in the shelter house —> station 2 for curls (solid block up button) —> station 3 for incline merkins —> station 4 for sandbag squats —> back to shelter for rd #3. Same format with box jumps to start —> station 2 for overhead presses (solid block up button) —> station 3 for WMD merkins —> station 4 for BO rows. 5min EMOM timer for 5 burpees (which I was told was weak by Photon but this beatdown was called “My Way” for a reason lol). The playlist was a B- I’d say. I agree with Longhorn, “more Usher” would’ve worked out as well.
COR
NOR
6 – Photon
Announcements
LDP3
Prayer
By the Book @ Commons 09.16.2025
Pax: Ponzi(Q), Everest, Anchor, Gold Star, Wario, Huckleberry, Chubbs +2.0
Mission and Core Principles
Warmup: Side Saddle Straps, Arm Circles, Potato Pickers,
Workout:
Group 1 exercises: Absolutions, Air Press, Burpee (25 Reps)
Group 2 exercises: American Hammers, Merkens, Squats (25 Reps)
Group 3 exercises: Big Boy situps, Mike Tysons, Mtn. Climbers (25 Reps)
Group 4 exercises: LBCs, Dips, Hi Knees (25 Reps)
Group 5 exercises: Imperial Walkers, Decline Merkens, Leg Lifts (25 Reps)
Run
Cool down: Windmills, Stretch, arm circles, Potato Pickers
COT