Pax: Besse (Q), Southie, Colson
The thang: 30 minute AMRAP
Repeated round until time ends, 100 total reps per round
Round:
10 pull ups
15 burpee coupon jump over
20 coupon curls
25 thrusters
30 gas pumps ( reverse crunches, feet up off the ground and bring knees to chest then out)
End COT
Pax:
Tackleberry
Footloose
Rudy
Lyman
Viper
Big spoon
Lonzo
Spaulding
Landslide
Yoshi
Pom Pom (fng))
Shepherd
Huckleberry
Fat Amy
Waldo
Barney
Purdy
Mercy (q)
Murph
COT
Chutes and Ladders Beatdown
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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 Thang:
This beatdown consisted of ladders that had three rungs with each rung having a harder exercise or the same exercise with a heavier coupon. The PAX did 10 reps of each exercise on each rung. The chutes were a short run back to the starting line of the next ladder.
Ladder 1: Merkins, alternating hand merkins using BOSU balance ball XL, Diamond merkins on the balance ball.
Ladder 2: American hammers w/no coupon, 15lb medicine ball, 20lb medicine ball
Ladder 3: Kettlebell Swings 10lb KB, 20lb KB, 30lb KB
Ladder 4: Squats 20lb sand bag, 40lb sandbag, 80lb sandbag
Ladder 5: Thrusters 30lb curl bar, 35lb cinder block, 50lb “Megablock”
Ladder 6: Skull crushers 13lb Kettlebell, 18lb KB, 26lb KB
Ladder 7: Ropes, weighted jump rope, Battle rope, battle chains
Repeat starting at the first ladder doing as many laps as possible.
Count-o-rama: 6
Name-o-rama:
Landslide
Norm
Meatloaf
Wario
Chubbs
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions
Down by the river
Vespa – Q
Full Pull
Doubtfire
Irish Hoss
Sven
Huckleberry
Bourbon – 6
Tarnish
Sugar Bush
Twister
Waldo
Purdy
Fat Amy
Tackleberry
Manchester
Yoshi
Barney
Stark
Warm up SSH, mosey to the river.
5 rounds:
Side straddle hops x 10 for everything
Merkins
Big boys
Lt Dans
Run
Circle merk challenge
2 rounds:
10 burpees
10 rock step ups
Run
Mosey back
Count
Name
6
Ruck and Habits
Welcome
Mission
Principles
Pax:
Guardian
Photon
Van Gogh
Flipper
Zimba
Stalker
Longhorn (Q)
Geppetto
Van Wilder
Rucked from Necropolis under the bridge through the woods and cobwebs, back under the bridge approx 3 miles with (2) 40# dumbells used as coupons as we rucked in pairs discussing intentional positive habits for the individuals to enforce this week.
Echo (RUN Q) assumed responsibility of countorama, name o rama, and COT duties.
F3
“11’s”
Grantland
8/20/25
PAX:
Tackleberry
Yoshi
Photon
Bourbon
Flipper
Stalker
Q: Huckleberry
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
WARM UP:
10 Motivators in Cadence
THANG:
Starting Line:
Begin with 1 Merkin
Run to mid-section line
Mid-Section Line:
11 Lt. Dan’s (2 is 1)
Run to far-section line
Far-Section Line:
10 Mt. Climbers (2 is 1)
Run back to mid-section line
Return Mid-Section Line:
11 Squats
Run back to staring line
Starting Line:
2 Merkins
Far-Section Line:
9 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).
COT: Sixth was: Stalker
F3
Squares w/out Block
The Commons
8/19/25…6:15 pm
PAX:
Tackleberry
Yoshi
Par Core
Gold Star
Anchor
Piggly Wiggly
Ponzi
Warior
Q: Huckleberry
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
WARM UP:
7 Motivators in Cadence
THANG:
20 reps of each
The die is rolled to determine the square to do (1-6) per the following:
Square 1: Box Cutters
Bicycles (2 is 1)
Hello Dollies
Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats
Square 3: Imperial Walkers
Squats
High Knees
Square 4: Lt. Dan’s (2 is 1)
Speed Skaters (2 is 1)
Ninja Squats
Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)
Square 6: Run
COT: Sixth was: Tackleberry
Echo-Q
Mile High
Full Pull
Fossil
Coconut
Samson
Isosceles
Ukulele
We ran to River Road at St. Joes. We turned around and ran back across bridge to the top of the hill in Perrysburg at River Road and repeated that trak until time was up.
COT Longhorn was 6
Foundry – 8/18/25
“The Win” Volume 2 – IPC 2023 Week 0
Workout is in honor of Gary R Wieneke, SP4, who served in the United States Army as an X-ray Spec with the 128th Evac Hospital in Germany from September 1955 to 1958. Mr Wieneke is the father of one of F3Greenwood’s own, Michael Wieneke, F3Brut. Mr. Wieneke passed away at the age of 83 and Brut created this workout in honor of him.
Warm-up (performed in cadence)
13 – SSH
13 – Imperial Walkers
13 – Shoulder Taps
13 – Mountain Climbers
13 – Plank Jacks
The Work:
800-meter run
85 – Hand Release Merkins
8 – Burpee
85 – Big Boy Sit-ups
8 – Burpee
85 – Goblet Squats
8 – Burpee
85 – Dips
8 – Burpee
85 – Overhead Press
8 – Burpee
85 – 4 count flutter kicks
8 – Burpee
85 – KB Swings
8 – Burpee
800-meter run
Spaulding and Wario finished all of the work, with several close behind them.
PAX:
Meatloaf
Wario
Footloose
Dingo
Bevo
Spaulding
Long Horn
Landslide
Stalker
Norm – Q
7 of Diamonds-11 PAX
Manchester- Q
Purdy
Waldo
Yoshi
Doubtfire
Vespa
Echo
Viper
Barney
Mile High
Goldwing
Brickyard