Category: Uncategorized

AO: Wakanda

PAX:
Fault line
Chubbs
Huckleberry
Wario-Q

F3: Fitness, Fellowship, Faith;

Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust

Our credo is: Leave no man behind yet leave no man where you found him.

Warm up: Side straddle hop

Workout: Aaaaabdoninals

Today we're completing as many rounds of 21s as we can. (Like 11s, but we're going up to 21 instead). On one side we did box cutters, on the opposite we did LBCs. In the middle we had a row of cones where we did mountain climbers and imperial walkers, 21 reps each. First round we did 1 box cutter and 20 LBCs, second round we did 2 box cutters and 19 LBCs, etc. Continued this until 0608.

COR
NOR
6 from Huckleberry
Announcements
LDP3 from Chubbs
Prayer

09/25/2025 – "Ramp"age at The Wall

Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg, OH
Q: Longhorn

PAX Count: 14 Total

PAX Names:
Guardian
Coconut
Photon
Hannibal
Doubtfire
Spaulding
Mile High
Bevo-2.0
Big Spoon
Flipper
Finkle
Flo
Jersey
Longhorn-Q

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)

Credo

Warmup:
Stairway to 7's
• Bottom: 6 Squats
• Run stairs
• Top: 1 Monkey Humpers
• Back down → 5/2, 4/3, etc. until 1/6

Beatdown:
• Ramp Relay Grinders
• Partner up.
• Partner 1 runs the ramp (up & back).
• Partner 2 AMRAP exercise until relieved.
o Round 1: Man Maker Merkin (Push up with block pull through)
o Round 2: Big Boy Sit-ups
o Round 3: Bonnie Blairs (jumping lunges)
o Round 4: Plank Jacks

Wall Work (35:00 – 40:00 | 5 min)
Find a wall for a burn set:
• People’s Chair (wall sit) – 1 min hold
• Incline Push up – 10 hold plank when finished
• Donkey Kicks – 10
•

Count-o-rama,
Name-o-rama,
6 speaks- Coconut

announcements,

LDP3- mentor expect rejection, but aim for success,

prayer.

09/25/2025 – "Ramp"age at The Wall

Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg, OH
Q: Longhorn

PAX Count: 14 Total

PAX Names:
Guardian
Coconut
Photon
Hannibal
Doubtfire
Spaulding
Mile High
Bevo-2.0
Big Spoon
Flipper
Finkle
Flo
Jersey
Longhorn-Q

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)

Credo

Warmup:
Stairway to 7's
• Bottom: 6 Squats
• Run stairs
• Top: 1 Monkey Humpers
• Back down → 5/2, 4/3, etc. until 1/6

Beatdown:
• Ramp Relay Grinders
• Partner up.
• Partner 1 runs the ramp (up & back).
• Partner 2 AMRAP exercise until relieved.
o Round 1: Man Maker Merkin (Push up with block pull through)
o Round 2: Big Boy Sit-ups
o Round 3: Bonnie Blairs (jumping lunges)
o Round 4: Curls

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Coconut
• Announcements
• LDP3
• COT / Prayers and Intentions – BEVO-2.0 Helped Co Q the closing

8/27/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Raven -Q

Intro
5 Principles

Rucked & stuff

CoT
BoM

As always it was an honor to lead

9/3/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Raven -Q

Intro
5 Principles

Rucked & stuff

CoT
BoM

As always it was an honor to lead

9/17/25
Mudhole
Wednesday Ruck

Pax:
Armstrong ~ Q
Fallout Boy

Intro
5 Principles

Rucked & stuff

CoT
BoM

Echo-Q
Arcy
Rudy
Bulldog
Vespa
Mr. Anderson
Manchester
Brickyard
Stark
Opening and some stretching on own.
We did 4 rounds of 11’s. One side was block work and other side non block.
Curls – LBC’s 2×1
Flutter kicks w/ block 4×1 – merkins
Overhead presses – Big boy sit ups
WW3’s – burpees
Closing Manchester was 6

9/10/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Raven -Q

Intro
5 Principles

Rucked & stuff

CoT
BoM

As always it was an honor to lead

9/24/25 Black Ops
Hill Sprints

Warm up:
Heel walk
Toe walk
Leg extension walk
Lunge walk
Hip stretch walk
Thigh stretch both sides

The Thang:
Warmup jog along path long way to the hill.

Sprint up the east side of Mount Waterville and then either walk or jog down the west side and back around.

Rinse and repeat

Jogged along same path in reverse to finish.

Pax –

Pooh Bear (Q)
Sven

9/24/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Raven -Q

Intro
5 Principles

Rucked to the south side of the park and back.

CoT
BoM

As always it was an honor to lead