Category: Uncategorized

11/9/25 – 0615-0700 – 3rd Core Principle

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:
Geppetto
Mamba
Madden
Sherpa
Shepherd
Doubtfire
Crawdad
Manchester
Bourbon
Tarnished
Guardian – Q

Tour of the AO. We did cadence work at 4 different stations around the Pump Station. These are difficult mornings but doing them next to your brothers makes it all worth it!

COR
NOR
6 – Manchester
Announcements
LDP3
Prayer

11/8/25
AO: The Fortress
Workout: Mario Kart Part 2
PAX:
Thor(Q)
Photon
Binford
Spit Valve
Longhorn
Tarnished
Stark
Callahan
Gold Star
Spaulding

Mission, Principles and Disclaimer given

Warmup:
Windmills
Chainbreakers
SSH

The Thang:
Made a big change on the normal Mario Kart circuit. It was a lot crazier…

Different Rules:
– Only one pax can push the sled at a time
— Everyone else is running along with it

-Whenever you pass a station, 1 pax has to stop, do 10 merkins, and then collect a card.
— You can use the card whenever you want
— The sledder does not need to stop, just 1 person who is doing the merkisn
— To use the card, go to one of the other teams and tag them. 1 pax needs to go to the middle and do what it says on the card.
— Drop the used card in the bucket
— If no one is with the sledder, then the person pushing has to stop and complete it.

– Bombs: At any time, one pax at a time can run a suicide to collect a bomb to use: Bomb: everyone on the other sled does 5 or 10 Burpees(extra)

— IF you are not in first place, you can have 1 pax work on burpees. Need to do 50 burpees as a team to collect a blue shell. Can only use the shell if you are not in first
Blue Shell: The other team all does 10 Man Makers

Items:
Gold Mushroom: add an extra pax on the sled from corner to corner(need to change this)
Red Shell: 10 BBS
3 Red Shells: 30 BBS
Green Shell: 15 Curls
3 Green Shells: 45 Curls
Lightening: 5 Inch Crawls(going to change to a sandbag carry)
Fake Boxes: 10 Merkins
Bananas: 30 Monkey Humpers
Triple Banana: 60 Monkey Humpers
Feather: 30 Flutter Kicks
Flower Power: 15 Plank Jacks, 15 Overhead Claps
Pirahna Plant: 10 Squat Thrusts

Team 1 won after 3 laps but in the 5th, Team 2 caught up and took the second win.

NOR & COT

11/8/25
Leadership Ruck
Pax:
Thor(q)
Photon
Longhorn
Binford
Tarnished
Spit valve

5 Hard Truths about life:
1. Life is hard
2. You are not that important
3. Life is not about you
4. You are not in control
5. You will die

F3 Battlefield Beatdown
“The Dawg Pound” – 10/25/2025 @ 6:30 am
PAX:
Wipers
Jersey
Purdy
Van Gogh
Norm
Echo
Archie
Princess
Shepherd
Huckleberry
Mercy
Toby
Spaulding
Landslide
Quick Draw – FNG
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

21’s
Squats
MOT: Karaoke
CurlsOverhead Press
MOT: Lunges
Merkins

F3 Battlefield Ruck
“Neighborhood Ruck” – 10/25/2025 @ 5:30 am
PAX:
Archie
Jersey
Echo
Wipers
Rudy
Van Goh
Norm
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

3 Mile Ruck Around the mall and down the bike path

F3 Battlefield Ruck
“Riverside Ruck” – 11/1/2025 @ 5:30 am
PAX:
Crawdad
Golden Gate
Jersey
Zimba
Scooter – FNG
Photon
Archie
Cyber Truck
Norm
Waldo
Wizard – FNG
Wipers
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

3 Mile Ruck out and back to River.

F3 Coronado
“Bulldog Murph” – 11/4/2025 @ 5:30 am
PAX:
Big Spoon
Fat Amy
Huckleberry
Manchester
Shepperd
Footloose
Rumor
Viper
Mercy
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 Murph:
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

11/08/2025 – Red Ryder WOD:

Date: 11/08/2025
Time: 6:30 – 7:30 AM
Location: The Battlefield – Fallen Timbers Cinema, Maumee, OH

PAX: 18 PAX:
Wario
Scooter
Huckleberry
Quick Draw
Arcy
Djibouti
Wipers
Shepherd
Zimba
Fat Amy
Waldo
Jersey
Crawdad
Flo
Casper
Mercy
Geppetto
Bourbon – 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: “Leave no man behind, but leave no man where you find him.”

Disclaimer

Beatdown:

• This beatdown is the Saturday before Veteran’s Day and is dedicated to one of our fallen brothers and veterans, Gaven “Red Ryder” Smith. Veteran’s Day is on November 11th and has occurred every year since 1919. It was originally called Armistice Day and is the anniversary of the armistice (or truce) that ended WWI on this day in 1918. Veteran’s Day honors everyone who has served in the military, whether or not they served in wartime or died in battle. Memorial Day honors military personnel who died in service of their country. Thank you to all of our military members for the many sacrifices you have made and continue to make to protect our freedoms and our country.

• The number 22, at one time, represented the estimated number of veteran suicides per day in the United States. While this number has been challenged and debunked like most things in our world today, the significance of the number still is staggering and represents veteran suicide awareness.

• 22’s. Just like 21’s, but end at 22. 5 Burpee penalty if we don’t end in sync.
o It took us a few times to get in sync…

• Red Ryder WOD for 22 minutes with “Start Over” by Flame on repeat. Bourbon asked the PAX to really listen to the words and let them sink in as they are putting in the work.

o 22 reps of each:
 Merkins
 Squats
 Big Boy Sit Ups
 Burpees
 Plank Jacks (2 is 1)
 Lt. Dans
 LBC’s
 Absolutions
 Sprint to cone and back (220 meters each round trip)
 Repeato

• At the end of 22 minutes, Bourbon gathered the PAX and spoke about Red Ryder and mental health

• Finish the rest of the beatdown repeating Red Ryder WOD without music reflecting on our veterans, our own mental health, and the struggles we deal with. Stress that you are not alone. Pickup each other, push each other to the finish.

Count-O-Rama and Name-O-Rama.
Learn about the 6. Djibouti.
Announcements.
COT / Prayers and Intentions.

Sorry for the delay
Flipper
Flo (Ruck Q)
Coconut
Echo
Photo
Fossil
Nitros (the 6)
Isosceles
Norm
Van Weilder
Zimba
MileHigh (Run Q)

11/7 – Vurph

Q – Viper

PAX:
Vespa
Doogie
Gold Wing
Purdy
Brickyard
Manchester
Rudy

The Thang:
Standard Vurph:

.3 mile run

10 rounds of:
10 burpees
20 diamond Merkins
30 LBCs

.3 mile run

CoT

6 – Doogie