Category: Uncategorized

PREBLAST for 10.7.25 – The Commons – Q-School Safety Town

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.

Q-School – Tuesday’s emphasis centered on Safety & Awareness
>We challenge each other, without leaving anyone behind, picking up 6
>Why we count off at the beginning
>Be aware of the environment and Pax abilities
>Always have way to modify if needed
>Q Demos for safe exercise and modification methods

Warmup
Potato Pickers – in cadence
Willie Mays Hayes – in cadence
Windmills – in cadence

Beatdown = FLORA 1-2-3 (partner up)
>Dora's lazy, mean stepsister. All pax partner up, and grab a coupon.
>Partners run a long Negoya lap after each set.

100 Merkins
>P1 – 10 block derkins
>P2 – hold plank w feet on block
>Flapjack, run at end

200 LBCs
>P1 – 20 LBCs w block on chest
>P2 – hold legs 6” off ground w block extended above chest
>Flapjack, run at end

300 Goblet Squats
>P1 – 25 goblet squats
>P2 – lowers to bottom of goblet squat and holds
>Flapjack, run at end

Pick up the 6 when done

COT Special Mentions about Safety
>Why we give our names in COT
>Please fill out Emergency Contact form
>Mumblechat Calendar, New Useful Link, click on form link
>Also in Useful Link: Stats Lookup, Q Schedules, and DR form
>Q Starter Kit for another source for wealth of info

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

10/2/2025
Wall of Excellence (45 min) 5:30 AM-6:15AM

Welcome to F3
Core Principles
Credo

PAX
Fossil
Rumor
Irish Hoss
Mile High
Jersey
Finkle
Big Spoon
Geppetto
Flipper
Guardian
Coconut
Longhorn-Q

Warm-Up
• SSH x20 IC
• Imperial Walkers x20 IC
The Thang
1. Ramp Form Ladder 5:40
At bottom of ramp:
• Round 1 → 5 reps (focus on perfect form) → run ⅓ ramp → 10 reps → run another ⅓ → 15 reps at top.
• Rotate exercises each trip:
1. Merkins
2. Monkey Humpers
3. Big Boy Sit-Ups

(2–3 full cycles = ~15 min)
2. Cinder Block Excellence Circuit (Bottom of Ramp) 5:55
4 movements in REPs of 10 each AMRAP
• Station 1: Block Curls
• Station 2: Goblet Squats (block tight, heels down, below parallel)
• Station 3: Block Bench Press (lying on ground, slow & controlled)
• Station : Burpees

Count o rama
Name o rama
6 spoke-Fossil
LDP3- Gepetto
Excellence Message- Longhorn
Announcements
Ball of Man Prayer

Backblast: October 2nd, 2025

AO: Wakanda – Maumee High School – Maumee, OH

PAX:
Q – Photon
Chubbs
Fault Line
Gulliver
Isosceles
Landslide

Workout: Stand Up

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

Warmup: N/A

The “Thang”:

PAX performed the following circuit:
Perform 31 reps of the Round’s exercise at the big tree.
Run 50 yards to the Turning Point at the shovel flag.
Perform 13 No Surrenders.
Run 50 yards back to the big tree.
Repeato until time. Goal was 11 rounds. Exercises were as follows:

Curls
Hrrrpees
Absolutions
Rows
Lunges (2 is 1)
Imperial Walkers (2 is 1)
E2Ks (2 is 1)
Kettlebell Swings
Inch Worms (no merkin)
Rosalitas
Kick Throughs (2 is 1)

Ended with:
Count-O-Rama: 6
Name-O-Rama

The Six – Gulliver

LDP3

Ball of Man

Spreadsheets from the Gloom: 52 and calm. This one was for Charlie Kirk. I wanted to run it ~10 days prior on the day of his celebration of life, but illness had other plans, so today was the day.

31 reps of each exercise to represent each of the 31 years of Charlie’s life. A run to the American flag, which was the Turning Point of the circuit, to represent Charlie’s love and dedication to America and the mission of his organization, Turning Point USA. 13 No surrenders at the flag to represent the 13 years involved in Turning Point USA where Charlie refused to back down from threats, ridicule, and mockery in order to stand up for what he believed in; his country and his faith. Heading into the lion’s den day after day, year after year, to have civil conversations with those who vehemently disagreed with him. Courage to stand up for his beliefs, even at the cost of his own life.

Playlist was as intentional as the beatdown’s message. It started off with strength, but slowly progressed towards sadness, and ultimately anger, in an effort to reflect the emotions that so many have felt since the day of his assassination in combination with the responses that followed.

“Charlie” – Red Hot Chili Peppers
“Fight Like A Brave” – Red Hot Chili Peppers
“Stand!” – Sly & The Family Stone
“Stand” – Rascal Flatts
“I Won’t Back Down” – Tom Petty
“Not Afraid” – Eminem
“My Hero” – Foo Fighters
“God Freedom Family (RIP Charlie Kirk) – Daddy.Bats1
“Charlie” – Tom MacDonald
“Cowards” – MESUS

I don’t want to bring politics into F3, and I hadn’t forayed into it up to this point. Too divisive in the group setting with high likelihood of causing anger, ostracization, and discontent within the PAX…things that we do NOT need in the day to day. But this was a beatdown that I felt called to lead.

Courage. Pass it on.

Purdy #28- 10/01/25 – Grantland –
WARM UP: 51 Side Straddle Hops
WORKOUT: Spartan
Purdy – Q
Flipper
Waldo
Guardian
Longhorn
Tarnished
Irish Hoss
Rumor
Carmen Sandiego
Crawdad
Big Spoon
Photon
Huckleberry
Gepetto
Poe
Callahan

Backblast: October 2nd, 2025

AO: The Armory

PAX:
Carmen Sandiego-Q
Arcy
Norm

Workout: Pre-workout ruck Black Ops

FNG’s: no

The Thang: rucked/ran around the Armory and Bauer Park.

Backblast: October 2nd, 2025

AO: The Armory

PAX:
Carmen Sandiego-Q
Vespa
Rudy
Sandman
Yoshi
Huckleberry
Arcy
Norm
Manchester

Workout: Let’s Rock

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-up: Motivators modified 10 count, mountain man poopers, Willie Mayes Hayes

The Thang:

Song based workout. Each of us pulled a piece of paper out of a bag that had a song workout.

Started off with the Cupid shuffle: hold plank position. Do as the song says, crawl to the left/right, kick = kick throughs, down = merkins, walk it out = mountain climbers.

Sweetest thing – every time Bono says sweetest thing, perform a flying squirrel. Rest of the time you jog into place.

Song 2 – Freddie Mercury’s during the whole song while singing woohoo.

Flower by moby – green sally up/down with leg lifts.

Run to a HIIT song. Walked on the slow part, ran on the fast part of the song.

In the air tonight – hold plank for the whole song.

Thunderstruck – hold a squat. Everytime you hear thunderstruck, do a jump squat and do a sprint to the second line in the parking lot.

Count-O-Rama: 9
Name-O-Rama

The Six – Norm

LDP3

Ball of Man

9/20/25
Leadership Ruck
Pax:
Thor(q)
Photon
Golden Gate
Longhorn

Discussed the Common Good and some of the craziness that has happened in our world.

PAX:
Hannibal
Vespa
Barney
Fault line
Doubtfire
Mercy (q)

Intro (principles, mission, etc)

the thang:
Mosey to the shelter house that has cross beams and a light that used to work.
4 exercises: pullups, merkins, squats, sit-ups.
run to street, 5 burpees. Run back.

Progression of 4 exercises rep counts:
1st round: 1 pullup, 2 merkins, 3 squats ,4 sit-ups
2nd round, multiply by 2: 2, 4, 6, 8
3rd round, multiply by 3: 3, 6, 9, 12
continue applying multiplier til end.
In between every round, run to street, 5 burpees, run back.

COT

Disregard the last post.

This was the ruck list:

Tarnished
Thor
Meatloaf
Isosceles-Q

We rucked and talked about using humor in leadership

Pax
Meatloaf
Stark
Landslide
Spaulding
Golden gate
Tarnished
Binford
Isosceles – Q

The Thang:

Week 1 iron pax challenge remix

Man makers reps of 2,4,6,8, 10. After each set, run the same amount of 54m runs as reps. That gets you 1 mile of running between the reps.

Do the same reps but shorten the run to 27m to get 0.5 mile

Go back to the 1st and 2nd set formats and but the exercise is 4:1 Bonnie Blairs.