Category: Uncategorized

Oops sorry I forgot to post my BB.
here it is… late.
Mile High the Q.
Coconut
Madden
Guardian
Finkle
Zimba
Flipper
Spaulding
Echo
Rudy
Long horn
Bebo
Gephetto
Roomer

9/8/25 0530-0615 " Work Hard, Play Hard"
F3 Mission- To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core principles delivered with the help of 2.0 Bevo. Always free, open to all men, held outdoors, led in a rotating fashion by a member of the PAX, ends in a COT.

F3 Credo Leave no man behind, but I leave no man where I found him.

PAX:
Huckleberry
Irish Hoss
Guardian
Bevo
Longhorn -Q

Partner workout- while one person worked on the reps the other went for a short run, once returned from the short run they continued knocking out the reps. We completed all the reps except the merkins. After the reps we played ultimate glow frisbee for about 10 minutes.
200 BBS
200 air squats
100 burpees
200 merkins

COR
NOR
Announcements
LDP3- Mentors tell you what you NEED to hear, while friends will tell you what you want to hear.
Prayer

Opening words.

warm up: SSH, Windmills, Arm Circles

The Thang:
10 Thrusters
10 Curls (for the gurls)
10 Swings
10 BBSUs
Run to the garbage can and back
Repeato

PAX:
Q: Hannibal
Vespa
Brickyard
Mercy

Fallout Beatdown

Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Raven

Block Party: (1/2 out and back) Route 66 carrying block, 5 burpees at each door (11 total). "The Stinger" 11 alternating off balance Murican on block, 11 Block Squat, 11 Block Curl, 11 Sit up. Repeat with sets of 10, then 9, etc. down to 2. We had time so did sets off 11, 10, 9, and 8 again.

09.08.2025

Iron Pax 2025 – Week 1

Footloose – Q 83
Coconut 99
Photon 97
BIg Spoon 94
Rubbermaid 92
Fat Amy 90
Stark 90
Spalding 90
Purdy 86
Meatloaf 81
Wario 80
Tarnished 80
Norm 77
Waldo 76
Canoe 76
Viper 74
Rudy 72
Echo 72
Mile High 72
Brass Tacks 58
Geppetto 52
Landslide x

IPC 2025 Week 1 – Feeks WAD
Honoring Patrick Feeks

– Start and compound round of 2 Thrusters & 2 100m sprints. (e.g. 2, 4, 6, 8, etc)
– AMRAP exercises for 50 minutes.
– record total number of completed 100m sprints.

COT & LDP3
PAX: Colson & Dora

Backblast: September 6th, 2025

AO: The Battlefield – The Shops at Fallen Timbers – Maumee, OH

PAX:
Photon – Q
Arcy
Djibouti
Fancy Feast
Meatloaf
Mercy
Norm
Shepherd
Spaulding
Wipers
Zimba

Workout: 24hrs Of F3 – The Beatdown

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: N/A

The “Thang”:

This was my best attempt to cram all 24 beatdowns of the 24hrs of F3 into a single workout. Formula was simple. Each beatdown got 2 minutes. First 90s was dedicated to the workout that occurred during the 24hr event. The last 30s was used to run a down and back sprint followed by 5 No Surrenders. Purpose of the sprint was to fatigue the PAX as much as possible, with the fatigue being cumulative over the 24 rounds. Purpose of the No Surrenders was to represent how Bourbon, Tupac, and YHC refused to give up through all 24 hours of the event. There were four exceptions to this format: Carmen Sandiego’s time slot required all 120s of the round in order to complete the entirety of Blur’s “Song 2”, Flo’s time slot required 240s to fully display how truly awful his ruck was, Tupac’s time slot required all 120s to fully complete the 50 BBSU’s in cadence, and the final round required more than the 120s to complete all of the cadence work. In addition, all rucks with the exception of Flo’s had PAX performing Lt. Dan’s Magic Legs out for 45s and back for 45s in order to represent the slow leg fatigue that the rucks caused during the 24 hour event.

The entire schedule was as follows:

Time Q Activity Work
7pm Guardian Beatdown 1 rep Bob Hurley between 2 cones 5m apart a-la Stark Crazy 8’s
8pm Slurpee Ruck Lt. Dan’s Magic Legs out and back
9pm Waldo Ruck Lt. Dan’s Magic Legs out and back
10pm Purdy Ultimate Suicides
11pm Huckleberry Murph 3 rows, 6 merkins, 9 squats, AMRAP
12am Photon Ruck Lt. Dan’s Magic Legs out and back
1am Carmen Beatdown AMRAP Freddie Mercuries to Blur’s “Song 2”
2am Arcy Ruck Lt. Dan’s Magic Legs out and back
3am Van Wilder Beatdown SCPR’s AMRAP (Squat, Curl, Press, Tri-Extension)
4am Isosceles Ruck Lt. Dan’s Magic Legs out and back
5am Coconut Beatdown Incline, L Offset, R Offset, L Slide, R Slide, Decline Merk AMRAP
6am Viper Vurph 3 Burpees, 6 Diamond Merkins, 9 LBCs AMRAP
7am Gold Star Softball Nolan Ryans for 45s. Stand for 45s.
8am Huckleberry Beatdown 21 Lt. Dan’s
9am Tarnished Ruck Lt. Dan’s Magic Legs out and back
10am Tupac Beatdown 50 BBSUs In Cadence
11am Flo Ruck 4 Minutes of one handed block farmer carry between cones
12pm Longhorn Beatdown 90s of exercise rolled on imaginary die, which was burpees
1pm Echo Beatdown 1-11 SSH ladder between 2 cones 5m apart a-la Stark's Crazy 8s
2pm Echo Ruck Lt. Dan’s Magic Legs out and back
3pm Echo Beatdown 5 Burpees, 10 Lunges (2is1), 15 Squats, 20 Am. Hammers (2is1)
4pm Flo Beatdown Block swings AMRAP
5pm Yoshi Beatdown 10SSH, 10 Squats, 10 LBCs, 10 Merkins x2
6pm Pho/Bourb/Pac Beatdown 24 Glute Bridges, 24 Hammers, 24 4-Ct Flutters, 24 BBSUs IC

Ended with:
Count-O-Rama: 11
Name-O-Rama

The Six – Fancy Feast

LDP3

Ball of Man

Spreadsheets from the Gloom: 51F and dry, but my voice is gone. Not sure I’ve ever talked that much during a beatdown. But when you need to explain 24 individual beatdowns within the course of an hour, you do what needs to be done. That said, this beatdown was pretty awesome. It had the potential for pure chaos, but it seemed to go significantly smoother than anticipated with only one or two very minor hiccups. The transitions worked well, the playlist synced up beautifully, the message was properly conveyed, and it was freaking hard. No rest whatsoever. It was as good of a representation of how we felt after 24hrs as it could have been in a one hour beatdown.

Would I change anything? Probably not. Unless there is a way to convey the absolute suck of Flo’s ruck into 2 minutes instead of 4. That was the main reason we went about 5 minutes over time. But it was warranted given how that particular timeline and ruck went down during the actual CSAUP. Only other change I might make would be to reduce the number of No Surrenders to 3. Or shorten the run at the end of each round. Some PAX were committed to finishing the 5 No Surrenders at the expense of starting the following round on time. Though there’s only so much one can reasonably do given the time constraints of a one hour beatdown.

The playlist traced the feelings of Bourbon, Tupac, and I throughout the 24 hour challenge, and the timing of each song within this beatdown was critical to properly conveying that message.

Time Q Activity Song
7pm Guardian Beatdown “Start Me Up” – The Rolling Stones
8pm Slurpee Ruck “Feel Good Inc.” – Gorillaz
9pm Waldo Ruck “Feel Good Inc.” – Gorillaz
10pm Purdy Ultimate “Running” – Pearl Jam
11pm Huckleberry Murph “Hell” – Foo Fighters
12am Photon Ruck “Heavy” – Collective Soul
1am Carmen Beatdown “Song 2”- Blur
2am Arcy Ruck “Ain’t No Rest For The Wicked” – Cage The Elephant
3am Van Wilder Beatdown “Banana Pancakes” – Jack Johnson
4am Isosceles Ruck “Another One Bites The Dust” – Queen
5am Coconut Beatdown “(We’re Gonna) Rock Around The Clock” – Bill Haley
6am Viper Vurph “Should I Stay Or Should I Go” – The Clash
7am Gold Star Softball “I Won’t Back Down” – Tom Petty
8am Huckleberry Beatdown “I Won’t Back Down” – Tom Petty
9am Tarnished Ruck “I Will Survive” – CAKE
10am Tupac Beatdown “I Will Survive” – CAKE
11am Flo Ruck “Fuck You” – Cee Lo Green
12pm Longhorn Beatdown “Stronger” – Kanye West
1pm Echo Beatdown “Stronger” – Kanye West
2pm Echo Ruck “Stronger” – Kanye West
3pm Echo Beatdown “Too Legit To Quit” – MC Hammer
4pm Flo Beatdown “Too Legit To Quit” – MC Hammer
5pm Yoshi Beatdown “The Distance” – CAKE
6pm Pho/Bourb/Pac Beatdown “The Final Countdown” – Europe

Overall, this one took a ridiculous amount of planning, but the result was something special. A one-of-a-kind beatdown that chronicled a one-of-a-kind experience in my own journey. Wish Tupac and Bourbon could have enjoyed this one with me…

Backblast: September 6th, 2025

AO: The Battlefield – The Shops at Fallen Timbers – Maumee, OH

PAX:
Photon – Q
Arcy
Cybertruck
Djibouti
Meatloaf
Salisbury
Spike
Zimba
Dole Whip
Fat Amy
Full Pull
Lonzo
Norm
Viper
Wipers

Workout: 24hrs Of F3 – The Ruck

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: N/A

The “Thang”:

Rucked around the perimeter of Fallen Timbers mall. Passed around 3 blocks during the duration. Stopped every 5 minutes or so to perform rucked merkins and squats. Probably totaled ~180-200 squats and 70-80 merkins.

Runners:
Dole Whip
Fat Amy
Full Pull
Lonzo
Norm
Viper
Wipers

Ended with:
Count-O-Rama: 15
Name-O-Rama

The Six – Full Pull

LDP3

Ball of Man

Spreadsheets from the Gloom: 51 and dry. Perfect ruck weather. This one was pretty horrible. Out of the 8 ruckers, only 5-6 of us were able to carry a block, so the three blocks went a long way. The fatigue from the merkins and squats didn’t make it any easier. Though that was by design. Intent of this ruck was to fatigue lungs and muscles as much as possible prior to the 24hrs Of F3 Beatdown that followed so that PAX felt closer to how I felt during the 24 hour CSAUP. It wasn’t perfect, but it was the best I could do without bringing out a bunch of extra props for PAX to carry.

Mosey to the Anthony Wayne Trail

Pax
Ukulele
Carmen Sandiego
FNG – colt 45
Radio
Waldo – Q

Pax
Landslide
Stark
Tarnished
Huckleberry
Longhorn
Sherpa
Guardian
Binford
Isosceles-Q

Workout was all in cadence . Moseyed around the whole park.

Tried some new moves
Gorilla humpers (wide monkey humpers)
Walk like an Egyptian (Indian run lunge walk)
Mountain man poopers
Around the clock planks
Rosalita whips