Category: Uncategorized

Date: 03/21/2026
Time: 6:30 – 7:30 AM
Location: The Fortress

Fortress WOD

Pax: 11 Total
FNG – Mustang
Stalker
Meatloaf
Deliverance
Golden Gate
Spaulding
Stark
FNG Fudd
Colt 45
Binford
Tarnished – Q

F3 Fitness, Fellowship, Faith

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Disclaimer

Warmup: Abe Bogoda, Potato Pickers

Thang: The workout of the day used the small loop of the walking path at Woodland Park and the playground to perform the Murph-like workout. A cinderblock station was set-up near the covered bench which was also the start and finish area. The PAX ran from the start area clockwise to the playground and performed 10 Pull-Ups, 20 Merkins, and 30 Squats (Mini-Murph). After completing the Murph work, the PAX ran back to the cinderblock station and performed 25 Curls. Repeat to perform a total of 10 rounds to complete the Murph rep count.

COT
Count-O-Rama
Name-O-Rama
6: Spaulding
Announcements
LDP – Mutual Competence (Q3.2)
Prayer

Date: 03/21/2026
Time: 5:30 – 6:30 AM
Location: The Fortress

Leadership Ruck

Pax: 8 Total
Callahan
Spaulding
Binford
Meatloaf
Poe
Deliverance
Colt 45
Tarnished – Q

F3 Fitness, Fellowship, Faith

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Credo/Disclaimer

Discussion:
Review and discuss the framework from the book Positive Intelligence by Shirzad Chamine.

Improving PQ (Positive Intelligence) as an individual or team can greatly impact the quality of your life and your ability to produce better results in a team environment. The difference is how well you can shift from the negative or non-productive thoughts and behaviors (Saboteurs) and move to positive and productive mindset (Sage).

COT
Count-O-Rama
Name-O-Rama
6: Meatloaf
Announcements
LDP – Mutual Competence (Q3.2)
Prayer

03/20/2026 – Tetris Tumble: The Other Block Workout:

Date: 03/20/2026
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg, OH
Q: Bourbon

PAX Count: 6 Total

PAX Names:
Hannibal
Lullaby
Polaroid
Huckleberry
Spaulding
Bourbon

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)

Disclaimer Statement

Warmup:
• Motivator’s – 10 to 1

Beatdown:
• Tetris Tumble XL:
o PAX take turns rolling the Tetris tumble die. We do the exercise with the corresponding Tetris piece. Then move on to the next person to roll the die. Sprints after every 5 moves/rolls.
o Die/piece options:
1. Line: 10 Big Boy Sit-Ups
2. Block: 10 Burpees
3. “L” Shape: 10 Lt. Dan’s
4. “Z” Shape: 10 Imperial Squat Walkers
5. “T” Shape: 10 SSH’s (in cadence)
6. PAX Choice: 10 Absolutions
o Every time the game tumbles, we will perform motivators from 10 to 1 and then start over.

o Results:
1. The first game was getting tall and then the wind knocked down the tower. You get what you get and you don’t throw a fit.
• Penalty was Motivator’s 10 to 5.
2. The second game was getting close as well but time expired right as the tower fell.
• Penalty was to sprint to cones and back due to time restraint.

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Spaulding.
• Announcements
• LDP3
• COT / Prayers and Intentions

20 March 2026 Backblast: Colson and Southie posted.
Warmup: Don Quixotes, Good Mornings
10 Thrusters
30-yard Bear Crawl
1 Merkin
30-yard Crawl Bear
9 Thrusters
30-yard Lunge Walk
2 Merkins
30-yard Lunge Walk
8 Thrusters
30-yard Burpee Broad Jump
3 Merkins
30-yard Burpee Broad Jump
7 Thrusters
30-yard Run
4 Merkins
30-yard Run
6 Thrusters
30-yard Murder Bunnies
5 Merkins
30-yard Murder Bunnies
(Continue pattern until down to 1 Thruster/10 Merkins)
3 Burpees interspersed on a 4-minute timer.
End with a COT.

3.13.2026 at the Rabbit Hole

Pax
Lugnut
Viper
Purdy
Doubtfire
Footloose
Doogie
Rudy
Lonzo
Goldwing -QIC

Backblast for '48' on 3/19/26

PAX:
Geppetto
Mile High
Guardian
Longhorn
Big Spoon
Rumor
Jersey
Spaulding
Sprocket
Polaroid
Finkle
Lullaby
Ukulele
Photon
Doubtfire
Shepard
Coconut (Q)

Mission, Core principles.

about 36, a little overcast at 0530, and we got a few raindrops by 0615, but nothing could dampen the spirits of the men that showed up to help YHC celebrate his 48th birthday F3 style.

Warm-o-rama: SSH (48, IC)
Thang:
2 circuits one at the top of the wall, other at the bottom.
Circuit 1 at the top:
Complete 4 laps through 4 stations, doing 8 reps of each exercise.
– Curl Presses at the East end of the promenade, run to the west end
– Bonnie Blairs 2:1, run the sidewalk to the flagpole for
– Perfect Merkins, then advance to the fire hydrant for 8 steps of
– Coconut crawl, then run back to the east end for Curl presses again.
Circuit 2 at the bottom:
Complete 8 laps through 8 stations, doing 4 reps of each exercise.
– Jungle boi squats
– 4:1 mountain climber
– boxcutter
– Peter parker (with pushup)
– 4:1 flutter kick
– No surrender
– 4:1 american hammer
– Burpee box jump

YHC only finished about 6 1/2 laps of the lower circuit.
COT
COR/NOR Doubtfire 6…Doubtfire brought donuts and had nice things to say about the Q, totally downplaying his own influence and impact on the swamp.

Cant think of a better way to kick off a birthday, than with a quality beatdown and the company of F3 brothers. Aye!

3.19.26 – The Armory – Thor is Lost!

Pax List:
Q – Gold Star
Manchester
Bourbon
Huckleberry
Vespa

What is F3? – Fitness Fellowship & Faith

Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles – Free of charge / Open to all men / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you found him.

Warmup
>Star Grabbers – in cadence
>Potato Pickers – in cadence
>Willie Mayes Hayes – in cadence
>Motivator – 7 Count

Beatdown = Captain Thor & Bermuda Triangle routines

Captain Thor
>Ab workout done in 1:4 ratio
>1 BBS to 4 American Hammers
>Run to end of parking lot and back
>Repeat at 2:8, all the way up to 10:40

Bermuda Triangle
>3 cones around parking lot
>Reps at 1st cone, MOT to 2nd cone, reps, MOT to 3rd cone, reps, MOT back to 1st

Round 1
>Burpees (1/2/3)
>MOT Bear Crawl

Round 2
>Absolutions (2/4/6)
>MOT Walking Lunges

Round 3
>WW3 (3/6/9)
>MOT Murder Bunnies

We still had time, so we started rounds of Captain Therkins (merkins/American Hammers in 1:4 ratio)

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture

Meatloaf – Q
QuickDraw
Footloose
Lonzo
Gulliver
Rudy
Lyman
Chubbs

Beatdown:

Goblet Squats
Swings
Presses
Curls
Calf Raises

All use the block and we increased reps each round

BACKBLAST
Dora, Southie
Ran 5k

Circuit City

Pax:
Lyman
Rudy
Spaulding – Q

Warm-Up (5 min)
SSH x 25
Imperial Walkers x 20
Arm Circles x 15 each way
Dead hang or light pull-ups x 5–10

The Thang (25 min)
4-station circuit, 1 minute per station, continuous rotation for 5 rounds.

Station 1 – Chin-Ups
5–10 reps, then max reps or hang for remainder of time

Station 2 – Legs
20 squats, then Al Gore until time

Station 3 – Core
20 Big boy sit ups, then flutter kicks until time

Station 4 – Cardio
Max burpees

Rest one minute then repeat (5 rounds)

Finisher 
Group accumulation:
Half Murph
50 chin-ups
100 merkins
150 squats

Run around to parking lot to the flag.
COT