Category: Uncategorized

10/5/25
Pump Station Beatdown
RPS Shenanigans

Pax:
Thor(q)
Tarnished
Spaulding
Crawdad
Red October
Huckleberry
Fossil
Echo
Sherpa
Shepherd

Warmed up

The thang:
– Started at bottom of hill. It was cool humid morning. Blood red moon in the sky.

12 Levels. Find a partner, plank, play RPS. If tie, do a merkin(add 1 merkin for each time you tie).
Win – move a level
Lose – move down a level

Level 1: 10 LBC's(2×1)
Level 2: Run hill
Level 3: 10 Lt. Dans
Level 4: 10 American Hammers(2×1)
Level 5: No Cheat Merkins
Level 6: Run hill
Level 7: 10 Crunchy Frogs
Level 8: 10 Smurf Jacks(2×1)
Level 9: 10 Hillbilly Squats(2×1)
Level 10: Run
Level 11: 10 Burpees
Level 12: 10 Jungle Bois

Finished with a run to the top and the flag.

Echo with biggest lost: never got past Lt Dans
Crawdad with the win: the third run

With 10 minutes left, we adjusted rules and you stay at your level if you lost rather than drop back.

10/5/25
Pump Station Run
IBS Mile

Pax:
Thor(q)
Red October
Sherpa
Echo
Fossil
Nomad
Radio
Crawdad

Warmed up
Ran to downtown intersection

Loop 1
5 Imperial Squat Walkers
Loop 2
5 IBBS(Irritiable Big Boy Situps): BBS with a leg movement at bottom(boxcutter/Gas Pumper/Flutter kicks/etc) and a crunchy frog at the top
Loop 3:
5 IWBS(Inch Worm Bear Squats): An inch worm with 3 Bear Squats at the end.

I think some of us made it to 3 miles even with extra work.

Frankenstein
Footloose
Mercy
Shepard
Waldo
Fat Amy
Echo
Nomad
Djibouti
Jersey
Gulliver
Huckleberry
Lonzo
Crawdad
Norm

Q-Arcy

Some rucked
Some ran
Some took IPC
ALL increased 1%

Echo-Q
Jersey
Djibouti
Nomad
Huckleberry
Stark
Norm
Arcy
Lonzo
Fat Amy
Frankenstein
Footloose
Crawdad
Opening, warmups were SSH’s ,arm circles, circle arms in cadence.
Beatdown was 4 rounds with 5 exercises each round and a MOT at the end of 5 exercises. Each round was 10 minutes. Just repeat exercises until 10 minutes was up and a minute of rest between each round.
Round 1
5 man makers, 10 WW3’s, 15block swings, 20 block rows, and 25 curls then murder bunny 100 feet ish and back. Repeat
Round 2
5 absolutions , 10 never surrenders, 15 mtn. climbers 4×1, 20 squats, 25 big boys, bear crawl the 100 feet ish and back.
Round 3
10 Cleveland rocks, 20 overhead presses, 30 block rows, 40 curls, 50 step ups on block 2×1, rifle carry 100 feet ish and back
Round 4
10 merkins, 20 big boys, 30 flutter kicks 2×1, 40 shoulder taps, 50 LBC’s , lunge walk 100 feet and back
COT , Footloose was the 6.

10/4/25
Fortress Leadership ruck
Topic: Compassion

Pax:
Thor- q
Photon
Tarnished
Guardian
Binford
Longhorn
Poe
Meatloaf

Runners:
Isosceles
Callahan

Talked about the true meaning of compassion:’to suffer with’

How do we do that?
What are poor examples?
How can we step out of our comfort zone and suffer with someone this week?

Fortress – Hate No More

Date: 10/04/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford

PAX Count: 9 Total
PAX Names:
Guardian
Meatloaf
Isosolese
Geppetto
Tarnished
Photon
Bourbon
Golden Gate
Binford

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

Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Binford
Prayers and Intentions – Group Prayer Huddle

Today marked a milestone — my 30th birthday. In F3 terms, that means I move from “Hate” to “No More Hate.” To celebrate, the PAX endured a 4-corner grinder designed to push limits and add a little friendly competition. The catch: if someone finished their reps before you, you had to add 5 more reps. No more hate… just more work.

Warm-up

SSH x30 IC

Windmill IC

Arm Circles/Self Stretch

4 Corners – 3 Rounds

Round 1 (The Foundation): Merkins, Squats, Big Boys, Mountain Climbers

Round 2 (The Grind): Hand-Release Merkins, Jump Squats, Flutter Kicks, Burpees

Round 3 (Dirty 30 Finish): Diamond Merkins, Bonnie Blairs, American Hammers, Broad Jumps

Finisher:
Plank-o-rama (30 sec hold) + Mary – didn't get to the Plank o rama

—

Turning 30 in F3 means we drop the “hate,” but it also serves as a reminder outside the gloom: hate only holds us back. Brotherhood, accountability, and shared suffering bring us forward. Thankful for the PAX that has shown up to push me harder today with compassion — and for the gift of a community that makes 30 feel strong.

—

COT

Prayers for all that were mentioned this morning. Reminder to keep lifting each other up, not just in the workout, but in life.

—

T-claps to all who showed — especially those who forced the rest of us to do more reps.

IPC Week 4 BERT WOD
The Thang
START THE CLOCK
* 50 burpees
* 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
* 100 merkins
* 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
* 150 lunges (easy way)
* 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
* 200 air squats
* 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
* 150 lunges (easy way)
* 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
* 100 merkins
* 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
* 50 burpees
STOP YOUR CLOCK

COT & PAX: Southie, Dora, and Colson

The Thang
START THE CLOCK
* 50 burpees
* 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
* 100 merkins
* 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
* 150 lunges (easy way)
* 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
* 200 air squats
* 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
* 150 lunges (easy way)
* 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
* 100 merkins
* 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
* 50 burpees
STOP YOUR CLOCK

COT
PAX: Southie, Dora, Colson

10/03/2025 – Tennis Drills:

Date: 10/03/2025
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg, OH
Q: Bourbon

PAX Count: 8 Total

PAX Names:
Huckleberry
Gulliver
Spaulding
Photon
Longhorn
Meatloaf
Nomad (FNG – Gulliver)
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:
• Mosey to tennis court and perform the following exercises for 2 minutes and 10 seconds with 20 second transition to next exercise
• Tennis Drills:
o Shuffle and Sprint
1. Perimeter of one side of court; shuffle side-to-side, sprint forward and backwards
o Split-Step Line Hops
1. Stand on doubles sideline, hop forward to singles sideline into split-step, repeato
o Lateral Line Hops
1. feet together, hope over center line, side-to-side
o Burpee Broad Jumps
o Suicides
o Apolo Ohno
1. Speed skaters
o Jump Squat to Split-Step
o Skiiers
1. Feet together in middle, small hops left, middle, right, middle, repeat
o Karaoke
1. Around the perimeter of the court
o Plank-Jack Shoulder Taps
o Forward Lunge to Reverse Lunge
o Copperhead Squats

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

Vespa’s Great Adventure 10/3/25

Vespa Q
Rudy
Manchester
Goldwing
Norm
Fault Line – 6
Fat Amy
Purdy

F3, Mission, credo
Warm Ups IC- ssh, windmill, arm circles
Pair up, 1 block, mosey the AO sharing a block while doing movement.
100 Curls/ 20 Squats
Century Circle Merk
7 count Motivator
100 Big Boys/ 10 Block presses
Murder Bunnies/ 10 lunges up back of hill.
Mosey back to COT.