The Pax:
Gold Wing
Purdy
Viper
Doubtfure
Archy
Nomad
Norm
Vespa
Bulldog
Rudy Q
The Thing:
Professor Rabbit's last lecture. We covered the following:
– Cadence Work
– Timers
+ EMOM
+ Tabata
+ AMRAP
– Incorporating Music
– Creative Formats
+ Dice
+ Acronyms
+ Stations
+ Trivia
+ Competitions
10/29/25
The Nest
Monday Suckfest
PAX:
Armstrong
Fallout Boy
Deliverance
Raven – Q
Intro
5 Principles
Warm up
The Thang:
BD consisted of an area to do the work and a cone a set distance away. We did reps of the work, then traveled to the cone and back in various forms of movement. We also too a lap of the parking lot between each group of sets.
Movement:
1. Inch Worm
2. Crab Walk
3. Bear Crawls
4. Lunge Walk
Work:
1. BBSU
2. Good Mornings
3. Thor's Hammers
4. Around the World Superman
Group 2
1. Jungle Bois
2. V-ups
3. Perfect Merkins
4. Absolutions (yuck)
NoR
CoT
BoM
It was an honor to lead, as always.
Aye!
Raven.
Wednesday Ruck
Mudhole
10/8/25
Pax:
Armstrong
Fallout Boy
Pinto
Raven – Q
Intro
5 Principles
Ruck
CoT
Wednesday Ruck
Mudhole
10/15/25
Pax:
Raven – Q
Fallout Boy
Intro
5 Principles
Ruck
CoT
Pax:
Golden Gate – Q
Vespa
Dave Price – FNG (OSHA)
Yoshi
Binford
Brickyard
Bulldog
Fat Amy
Sven
Warmup:
SSH – 115
Windmill – 11
Arm Circles (forward and back) – 15
Thang:
3v3v3 Kickball
Between inning cadence work based on Golden Hate Bridge facts:
Inning 1
Each tower is 746 ft tall above water.
7 LBC (IC)
4 Merkin (IC)
6 Squats (IC)
Inning 2
The bridge can sway 27.7 ft side to side in high winds.
2 rounds of
7 Star Jumps
7 Carolina Dry Docks
Wrap up:
Count
Name
6th
FNG name
Announcements
Prayer
Mystery Beatdown
20 Don Quixote
0.7 mile run to new local park
AMRAP pull ups, Merkins, and BBC while running along the 0.5 mile trail
0.7 mile run back to The Pit (AO)
10 burpees
20 merkins
COT & PAX: Colson & Southie
Q-School Wakanda
PAX
Chubbs – Q
Wario
Gulliver
Arcy
Meatloaf
Landslide
FNG – Winnebago
Norm
Manchester
Talked about planning out a workout, referenced the Q starter kit and used a pre planned beatdown. This one is called B.L.I.M.P.S.
Warm up
Backwards walk to mid point of island, mosey from mid point to start
Went through cadence work. Every pax, except the new guy, took a turn doing a 10 count of cadence work.
Work
There were 6 cones set around the island, each cone was a station for work:
Burpees – first set 5, second set 10
Lunges – first set 10 each leg, second 15
Imperial walkers – first set of 15 1 is 1, second was 20, 2 is 1
Merkins – 20 and then 25 second
Plank Jacks – 25 then 30 for second
Squats – 30 then 35 for second
We carried blocks while moving, if someone got to the next station before rest of group they did a plank, Creed, or Al Gore
Finished with a rotating 60 count plank
COR, NOR, 6, named new guy, announcements, LDP3, and COT
Q –
Everest
PAX –
Goldstar
Ponzi
Red October
Wario
Anchor
2 men Teams
40 reps- Switch between running and reps
-Flutter Kicks
-Lt Dans
-Merkins
-American Hammers
-Step Ups /Jump Ups
-Air presses ( 2 is 1)
*
-Burpees
-LBC (Little Baby Crunches)
-Mountain Climbers
-Big Boy SitUps
-Supermans
*
-Freddy Mercurys
-Dips
-OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
-Squats
-Shoulder Taps
10/15/25
PAX
Footloose – Q
Callahan
Rumor
Flipper
Huckleberry
Photon
Longhorn
Guardian
Fossil
Nitros
Arcy
Echo
Big Spoon
Footloose
The Mr. Sheldon Cooper
Run
Manmakers
Goblet Squats
Alternating hand merkins
WWIII situps
All reps of 10, then 9,8,7,…..
or modified as the normal Sheldon Cooper
Run
Burpees
Squats
Merkins
LBC's
Backblast: October 14th, 2025
AO: The Necropolis – Rapids Rd – Perrysburg, OH
PAX:
Photon – Q
Echo
Fossil
Isosceles
Mile High
Norm
Workout: The GrantLand Grind Run
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 a push run with the goal of getting all the way to GrantLand, running the loop around the AO, and running back to the flag at Necropolis. Entire route was just over 6 miles.
Ruckers were the following:
Arcy
Flipper
Guardian
Gulliver
Meatloaf
Stalker
Van Wilder
Ended with:
Count-O-Rama: 13 total (6 run, 7 ruck)
Name-O-Rama
The Six – Arcy
LDP3
Ball of Man – Prayers for discipline, and for Gulliver and his family.
Spreadsheets from the Gloom: 49F and calm…perfect weather for a run. And a run it was… It’s not often that we push 6+ miles on a Tuesday run, but 4 of us were able to complete the route in its entirety. Seems like a nice route that will likely stay in the rotation for a good push day.
Props to Echo for getting out after the Frognar this weekend, and thanks to Norm for coming across the river to join us. Was a pleasure to lead.