10/14/25
PAX
Footloose – Q
Waldo
Big Spoon
Shepherd
Bulldog
Brickyard
Rumor
Huckleberry
Landslide
Geppetto
Spalding
Doogie
Djibouti
Nomad
Fat Amy
Tackelberry
Viper
Vespa
Bruce – FNG (Andy Jenkins) (Eh'd by Doogie)
QSchool Murph
Emphasized "picking up the 6" and leaned into safety and also did cadence work mixing in a few modifications.
Backblast: October 12th, 2025
AO: The Pump Station
PAX:
Ukulele-Q
Carmen Sandiego
Photon
Fossil
Spaulding
Tarnished
Shepherd
Bourbon
Guardian
Crawdad
Workout: Q School Day 7, Backblasts and 11’s
FNG’s: no
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-ups: All in cadence 20 “Side Straddle Hops”, 10 “Chain Breakers” & 10 “Piano Keys”
The Thang:
11’s type of workout. Started with 1 “bonnie blair” 2 is 1 on the bottom of the hill, ran up to half point on it and did 11 “big boy sits ups” feet pointed uphill, ran to the top and worked with “no cheat merkins” 10 reps. Run back to half point of the hill and did 11 leg raises feet facing downhill. Continued work from there until the fastest guys got to 10 “bonnie blairs” and 1 “no cheat merkin”.
Half way through the beatdown on the pivot point of the reps we planked all together and discussed how to make our backblasts better and more consistent.
At the end we met up by the flag and discussed the 11’s format and variations workout.
Reflection: Spaulding and Shepherd led the charge on full power, no injuries or issues occurred.
Music: no music this day, just the pax grunts.
Count-O-Rama: 10
Name-O-Rama
The Six – Spaulding
LDP3
Recap of the week on the SMSK 14”Sight vs Vision”.
We discussed how sight is more related to the present moment, more reactive and focused on the instant gratification in life, while vision is necessary to create a better future, make better lives for ourselves and others. Without vision a people and nation will fall inevitably.
Columbus Day!
Pax:
Armstrong (Q)
Deliverance
Fallout Boy
The "Santa Maria" workout, led by Armstrong. 2 Minute Intervals x 15 Reps. In that 2 minutes 10 push ups, 10 Block Curls, 20 Flutter Kicks (2:1), 20 Squats (with or without block), the rest of the time recover…repeat.
We conquered the workout and celebrated with coffee (thanks Armstrong for the special Lake Erie brew)!
Coups and Ladders
PreThang:
5 core principles, 15 Don Quixote stretches, 1 kings bury lap (0.5 mile)
Thang:
25 blockies
*40 yard ladder run (every 10 yards)
50 thrusters
*40 yard ladder run
75 coupon curls
*40 yard ladder run
100 merkins
*40 yard ladder run
75 coupon curls
*40 yard ladder run
50 thrusters
*40 yard ladder run
25 blockies
COT & LDP3
PAX: Colson, Southie, Dora
Purdy #28- 10/13/25 – Camelot –
Warm Up: IN CADENCE WORK(PAX Led)
1. If a pax is struggling, Q: walk them through it and then give them a chance to do it again. (stop the @ Jackmans)
2. SPMICE
* Next Exercise is…
* Starting Position Move…
* In Cadence…
Exercise…
* Inflection of the vice changes on the last exercise when you want the PAX to stop
– SIDE STRADDLE HOPS (25)
– POTATO PICKERS (10)
– CHAIN BREAKERS (20)
– WIND MILLS (10)
Main Work: Dora Workout
1. Explain the breakdown of the workout, how to adapt/modify it, and why it works so well. • Partner Work- One guy does work and the other guy runs to the playground & does the designated work there (different every time). The timer is the person running. • Great in a pinch/little prep
2. Reference where to find other ideas
* National F3 website
* I’ve found workouts on the internet
* Use your creativity to make up new workouts
25 BLOKEES (Burpees w/a Block)
* 5 Pull ups at Playground
50 burpees
* Go down the slide at Playground
75 KETTLEBELL SWINGS (w/Block)
* Make a shot with a ball somewhere
100 MERKINS
* Climb up on top of the playground and do 10 squats
125 BIG BOY SIT UPS *
* Do the monkey bars at the playground
150 CURLS (w/Block)
* Swing on the swing for 10 seconds
PAX
Purdy – Q
Bulldog
Vespa
Viper
Brickyard
Gepetto
Guardian
Norm
Manchester
Preemptive Strike Beatdown 10/13
Pax:
Oil change
Tarnished
Flipper
Big Spoon
Rumor
Bourbon
Mile high
Fossil
Longhorn
Huckleberry
Spaulding- Q
The Thang
Warmups – In cadence
Side straddle hops
Popeye punches (oyo)
Windmills
Mosey to the chin up bars
Amrap- 5 minutes Murph set up
Do as many pull ups, merkins or air squats as possible in 5 minutes
Indigenous peoples run around the park over to the hill.(about .75 miles)
11s
Top of the hill- burpees start with 10
Bottom of the hill ( 20 yds into the soccer field)
Lt Dans start with 1
Mosey back to the flag
COT
6- Longhorn
LDP3- SMSK15-Discipline
Prayers- Wipers nephew
Meatloaf – Q
Gulliver
Landslide
Photon
Binford
Q School
Talked about signing up to Q, posting the Q in the chat and being prepared
Work:
100 Merkins
200 Squats
300 Flutter Kicks 2:1
400 Shoulder Taps 1:1
Started on the repeato
10.10.2025 TGI Friday at The Rabbit Hole
Pax
Fat Amy
Big Spoon
Rudy
Nomad
Norm
Gold wing
Manchester
Viper
Waldo – Q
Thrusters x 50
MOT: toy soldiers
Goblet Squats x 50
MOT: gorilla crawl
Imperial walkers x 50 (2 is 1)
MOT: inch worm merkin
Freddie Mercury x 50
MOT: Frog hop
Toy Soldiers – March forward with straight legs, kicking them high and reaching opposite hand to foot (great hamstring stretch).
Gorilla Crawl – Low squat with hands touching the ground between your feet as you move forward (like a bear crawl but deeper).
Inch work Merlin
Frog Hop
Backblast: October 8th, 2025
AO: Grantland – Rotary park – Perrysburg, OH
PAX:
Photon – Q
Bevo
Flipper
Guardian
Huckleberry
Longhorn
Workout: Q School 2025: Grantland
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
Went into a deep dive on the purpose behind the mission and principles: to remind ourselves of the why and the how we do what we do. And the purpose behind cadence: to provide order, structure, clarity, and unity.
Warm-up: IC
Took turns leading cadence…to provide newer PAX an opportunity to practice leading in a safe, controlled environment. YHC started with SSHs and burpees, to show that any count exercise can be performed in cadence, followed by a veteran PAX, Guardian, before transitioning to the newer PAX, Flipper and Bevo
The “Thang”:
4 cones were set up in a square, 10m apart, for a 7 of Diamonds beatdown, where PAX performed a number of reps at each cone before MOTing to the next cone until all 4 cones were completed. Rounds were as follows:
Round Exercise Reps MOT
1 Hrrrpees 7 Run
2 No Surrenders 14 Crab Walk
3 Curb Alberts 21 Murder Bunny
@ 7 minute EMOM, perform 7 burpees
Ended with:
Count-O-Rama: 6
Name-O-Rama
The Six – Huckleberry
LDP3
Ball of Man
Spreadsheets from the Gloom: Sparse crowd this morning, but that’s alright. It only takes one other PAX there to make an impact. It was good to see Flipper and Bevo there to get a little more explanation on why we do what we do, and a little more exposure to leading in a group setting.
Workout was abridged, but tough. 7 of Diamonds is an easy plug and play formula with near unlimited potential for variation. We started with burpees and running to show the formula, but switched to alternative MOTs in round 2. Round 3 saw the introduction of a block to both the exercise and MOT. The EMOM timer was thrown in there for fun to show how easy it can be to implement into nearly any workout. Nothing like a little bit of chaos and a few more burpees.
School was in session today, so the playlist seemed necessary…
“School of Rock” – School of Rock Cast
“Art School Girl” – Stone Temple Pilots
“School” – Nirvana
“My Old School” – Steely Dan
“Catholic School Girls Rule” – Red Hot Chili Peppers
“Good Morning Little Schoolgirl” – Ten Years After
I am a big fan of the Q School series. I’d like to have seen more newer guys making the rounds, but I think there’s still plenty of value for veteran PAX as well. Everyone has their tip, their approach, and their style, and there’s always a little nugget to take away from it all to make us just a little bit better. Here’s hoping this year’s Q school ignites a fire in the up-and-coming, and sees some veterans rise from their smoldering ashes to get back into the fold.
Ruck / Run
PAX:
Norm
Guardian
Arcy
Boucher
Frankenstein
Djibouti
Footloose
Salisbury
Stalker
Crawdad
Doogie
Fat Amy
Wipers
Isosceles
Rudy
Lonzo – Q
Weirdo’s ran smart guys rucked.
Djibouti was the 6 and he told us it was his 1 year anniversary with F3!! What a great day to celebrate.
Closed late without a real closing because we were late.