Category: Uncategorized

Backblast: December 28th, 2024

AO: Fortress

PAX:
Carmen Sandiego (Q)
Waldo
Tarnished
Phat Thor
Van Wilder
Guardian
Huffy
Photon
Raven
Isosceles
Lego
Ukelele
Gold Star
Badger
Pimento
Spaulding
Nitrous
Binford
Deliverance

Workout: JENGA Beatdown
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.

The warmup: swimmers, finkle kicks, chain breakers,

Cotton Eye Joe exercise: during the song, when the men was singing we did merkins, when the girl was singing we would do merkins and when the violin/banjo was playing we did squat kicks.

The Thang:

Played giant JENGA. Broke into 3 groups. Each block was numbered. 1 was 5 merkins, 2 was 5 Lieutenant Dans, 3 was 5 absolutions, 4 was 10 burpees, 5 was 10 BBSU’s and 6 was 10 squat jumps. Whatever team had the tower fall on them, had to do 20 burpees. Overall we did a lot of burpees but we had lots of fun.

Count-O-Rama – 19
Name-O-Rama
The Six – Photon
LDP3
Ball of Man

Backblast: December 28th, 2024

AO: Fortress Ruck

PAX:
Carmen Sandiego (Q)
Waldo
Tarnished
Capitol
Van Wilder
Curly
Guardian
Huffy
Photon
Raven
Isosceles
Lego
Callahan
Ukelele

Workout: Reflecting on 2025
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.

The Thang:

Rucked around the park. We rotated every 5 minutes to get a new partner. Talked about reflecting back on 2024 and what we found rewarding in our journey with F3. Last discussion topic is what we are going to do in 2025.

Count-O-Rama – 14
Name-O-Rama
The Six – Huffy
LDP3
Ball of Man

12/28/2024 – Battlefield

The rain held off this morning, but there wasn't a dry inch to do the beatdown. The 13 men worked in the Muddy Pits and after a bit of griping and complaining got right to work.

5 Man-Makers
10 American Hammers (2is1)
15 Merkins
20 Block Squats
25 BBS
30 Curls

At the end of the exercises pick up the six and all run together around the movie theater. The goal was to keep moving quickly and try to get 4 laps in. The men pushed the Q and we ended up with 5 full sets and loops.

PAX
Thai Guy
Huckleberry
Djibouti
Jersey
Big Box
Purdy
Mercy
Footloose
Viper
Yoshi
Salisbury
Shepherds pie
Norm -Q

F3 BB
Backblast: December 24th, 2024
AO: Necropolis – Rapids Rd. – Perrysburg, OH
Workout: Run

PAX:
Capitol – Q
Photon
Coconut
Guardian
One Man Band
Ukulele
Carmen Sandiego

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

The “Thang”:
– A run: Out Rapids Rd, Right up to W. Boundary, left on 2nd street, right on Maple street. Turn back at 5:55am, follow same route back.
– Return to AO, circle up for exercises on your own. 50 Supermans and 50 bridges in reps and sets of your choice.

Ended with COT:
Count-O-Rama
Name-O-Rama
The Six – Raven
Announcements
LDP
Prayer

Q – Viper

PAX
Doubtfire
Salisbury
Vespa
Crosstour (DR)
Huckleberry
Thai Guy
Djibouti
Photon
Wario

Work:
Mosey to the hill (of course)
Week 0 IPC –
1 minute EMOM timer
Buy-in is 5 burpees
100 squats, interrupted by 5 burpees every time the timer goes off
Run up and down the hill
100 burpees, interrupted by 5 squats every time the timer goes off

Week 1 IPC-
11s on the hill
Squats at the bottom, hand release merkins at the top

Mosey back to the parking lot

100 count circle merkin

COT
6- Vespa
Announcements
Prayer

27 December 2024 Backblast:
Colson and Southie posted although recovering from illness.

1 mile ruck
Pull-ups AMRAP

Backblast: December 26th, 2024

AO: Armory (Black Ops)

PAX: Carmen Sandiego (Q)
Waldo
Manchester
Ukelele

The Thang: Black Ops Ruck at 5:00. Rucked to Bauer Park to Pray Park then back.

Backblast: December 26th, 2024

AO: Armory

PAX:
Carmen Sandiego (Q)
Waldo
Ukelele
Phat Thor
Tarnished
Vespa
Van Wilder
Manchester
Djibouti

Workout: Boxing Day
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.

Warmup: 21’s, bat wings, Joe Louis’

The Thang:

Ran on the trail to Bauer Park. Stopped at the picnic tables and grabbed partners. Did 3 rounds of one PAX planking while the other was doing dips with their feet on the PAX. Next we did 1 round of wheel barrel bench pushups.

Next we went to the parking lot to run a fartlek. Did 5 laps. Headed back to the flags where we did blocktanamo bays and flutter kicks with blocks.

Count-O-Rama – 9
Name-O-Rama
The Six – Tarnished
LDP3
Ball of Man

12 HIMs got better by conducting a Siege on the Wall today.
Mile High the Q.
Lego the 6
Guardian
Gold Star
Purdy
Raven
Badger
Meatloaf
Photon
Huckleberry
Geppetto
Coco Nut

Honored to lead.

Feliz Squatidad Ruck
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 Workout:
We rucked across the bridge to Maumee following aalong conant street to the Bike path near the trail. We rucked along the trail to Kingsbury street and worked our way back to Fort Meigs. While doing this ruck we stopped every 5 minutes to do a set of squats starting at 24 and counting down by two every set. This totaled up to 156 squats and 2.57 miles of rucking.
6 Speech
Count-o-rama: 10
Name-o-rama:
Bulldog
Djibouti
Ten Pin
Van Wilder
Gold Star
Raven
Lego
Geppetto
Flo
Gulliver
Announcements
LDP3
Prayer Intentions

12/24/2024 – Coronado
14 PAX came out on the unexpectedly warm Christmas Eve Murph. As is tradition we all attempted The Murph, 1 mile run, 100 Pull-ups, 200 Merkins, 300 Squats, 1 mile run. But just before we all enjoyed the second annual reading of "Twas the Murph before Christmas"

Twas the Murph before Christmas and all through the park,
The coyotes were stirring, hunting Full Pull out in the dark.

Mercy's shorts were hiked up way past his knees,
In hopes that the Swift girl would soon to come please.

Some PAX were a nestled all snug in their fart sacks
While the rest of us were here, getting all jacked.

When out in the field there arose such a clatter,
Only to find Club Murph, and all their mumblechatter.

More rapid than eagles, the PAX how they run.
5, 10 ,then 15 until they're all done.

Go Footloose, Go Lonzo. Push! Fat Amy and Purdy.
Move it! Hoss, Viper, Deep Water, and Rudy.

At the end of the Murph, at the end of the run.
The Q exclaimed Iron sharpens Iron, now get hard things done!

PAX:
Party On
IOU
Fat Amy
Silver Surfer
Thai Guy
Rudy
Waldo
Shepherds Pie
Yoshi
Manchester
Salisbury
Mercy
Huckleberry
Norm – Q