Category: Uncategorized

28 July 2025 Backblast: Fudd, Colson, and Southie posted.
1 mile warmup
6 stations
12 bicep curls with coupons at each station
12 burpees at each station
14 mountain climbers at each station
1-minute Al Gores at each station
Merkins to Mariah Carey’s “All I want for Christmas is you” song
End with COT.

7/28/25 0530-0615 “No More Tears” – Ozzy Tribute

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Bourbon
Huckleberry
Geppetto
Mile High
Badger
Ukelele
Echo
Wario
Sven
Flipper
Peach
Fossil
Irish Hoss
Guardian – Q

There were four stations set up in the shape of a Cross ✝️. The concessions building served as the middle point.

We started by the path closest to the parking lot. Station one was 10 Burpee’s for round one and 10 absolutions for round two.

Do your 10 Burpee’s then run to the concessions building to perform Obama’s around the building (4ct bear crawl followed by 4 merkins).

Once completed, run down the path to the west towards the grassy area where the hill is and perform 15 plank Jack shoulder taps, run back to the concessions building to perform Zombie walks around the building.

Once completed run the path to the south towards the batting cages and perform 20 side straddle squats. Run back to the concessions building for another lap of Zombie walks.

For the fourth leg of the cross, run to the east to the end of the path and perform 25 – 4ct flutter kicks. Run back to the concessions building for a Yoke walk (two laps under weight (we had sandbags, heavy blocks, and a rucksack for coupons).

The exercises that coincide with the laps around the concession building spell out OZZY!

Follow the same process for round two and the exercises were 10 absolutions, 15 Iron Hulks (shout out to Hulk Hogan- one merkin followed by four air presses equals one rep), 20 Lt Dan’s and 25 X-factors.

We circled back up for the last five minutes for some stretching as we listened to one of Ozzy’s greatest hits, “Mama I’m coming home”. It’s a reminder that we’re all gonna be gone from this earth one day, and let us not judge books by their covers as Ozzy was probably judged the majority of his entertainment life. He considered himself a Christian and in the latter years of his life, according to his kids, could be found studying scripture.

COR
NOR
6- Sven
Announcements
LDP3 – Living 3rd
Prayers

7/26/2025
Battlefield Ruck

Q-Crawdad
Fat Amy
Silver Surfer
Djibouti
Arcy
Norm
Wipers
Van Wilder
Cybertruck

Backblast: July 27th, 2025

AO: The Pump Station

PAX:
Carmen Sandiego – Q
Radio
Tarnished

Workout: Let’s Run

FNG’s: none

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: N/A

The Thang:
Radio rucked, Tarnished and I ran to 6th street to Woodland Park and back.

Count-O-Rama: 3
Name-O-Rama

The Six – Radio

LDP3

Ball of Man

Very humid this morning. Phone said it was 94%.

F3
“11’s”
The Pump Station
7/27/25

PAX:
Nitrous
Meatloaf
Fossil
Yoshi
Tarnished
Carmen Sandiego
Radio
Flo
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:

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: Meatlaof

7/15/25
AO: The Commons
Workout: Mario Kart
PAX:
Thor(Q)
Ponzi
Wario

Mission, Principles and Disclaimer given

Warmup:
Windmills
Chainbreakers
SSH

The Thang:
Try to get 7 laps around the track. Each station you get to, pick a card and do that exercise and follow any special directions
Mushroom: bear crawl to next station
Gold Mushroom: Powerskip to next station
Red Shell: 10 BBS
3 Red Shells: 30 BBS
Green Shell: 15 Curls
3 Green Shells: 45 Curls
Blue Shell: Catch up to the leader and they do 10 Man Makers
Lightening: Everyone at station does 5 Inch Crawls(extra)
Fake Boxes: 10 Merkins
Bananas: 30 Monkey Humpers
Triple Banana: 60 Monkey Humpers
Star: For the next 3 stations do 20 American Hammers (2×1)
Bomb: everyone at station does 5 Burpees(extra)

NOR & COT

7.25.25 – Nightmare – 7 of Diamonds

Pax List:
Q = Gold Star
Big Spoon (#6)
Photon
Guardian
Cyber Truck
Longhorn
Crawdad
Meatloaf

Warmup
Potato Pickers – in cadence
Windmills – in cadence
Motivators – Starting at 5

Beatdown = 7 of Diamonds on baseball field

>1st Round – 7 reps
Mike Tysons
MOT = Bear Crawl
>2nd Round – 14 reps
Curls
MOT = Murder Bunnies
>3rd Round – 21 reps
Monkey Humpers
MOT = mosey
>4th Round – 28 reps
Squats
MOT = dragon walk
>5th Round – 21 reps
Box Cutters
MOT = mosey
>6th Round – 14 reps
Superman Merkins
MOT = Inch Worm
>7th Round – 7 reps
Absolutions
Imperial Walker

COR / NOR / #6 / Announcements / Prayers / COT / Picture

BACKBLAST
Dora, Colson

Lightening and rain. We posted, prayed, and left without working out.

AO: Wakanda

PAX:
Chubbs
Longhorn
Meatloaf
Rudy
Manchester
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, with no training or certification necessary
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: Murph…ish?

Rotating between 6 stations set up with the following exercises
5 pull ups
10 dips
15 merkins
20 curls w a block
25 body weight squats
30 BBS
Repeato.

Then we decided to double everything for the last round, just for fun!

COR
NOR
6 from Longhorn
Announcements
LDP3 from Chubbs
Prayer

Backblast: July 24th, 2025

AO: The Wall – Riverside Park – Perrysburg, OH

PAX:
Photon – Q
Badger
Big Spoon
Coconut
Fossil
Guardian
Irish Hoss
Vespa
Waldo

Workout: The Triple Helix

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

Warm-up: In cadence

SSH (2 is 1) – 27

The “Thang”:

The Triple Helix: an infinite ascending three-stranded ladder where the difficulty of the work scaled with the helix. Workout consisted of a circuit with the following structure:

Perform 3 reps of 3 different exercises at bottom of stairs.
Run halfway up the stairs.
Perform 3 reps of 3 harder versions of original 3 exercises.
Run up the remainder of the stairs.
Perform 3 reps of 3 even harder versions of original 3 exercises (all with block).
Run down ramp back to start.
Increase rep count by 3 and repeato.

Exercises were as follows:
Level 1 – Flying squirrels, Squats, BBSUs
Level 2 – Burpees, Jump Squats, Captain Thors
Level 3 – Blockees, Thrusters, WWIII Situps

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Vespa

LDP3

Ball of Man

Spreadsheets from the Gloom: 70, calm, 96% humidity…and you felt all of it it. This one sucks, no doubt about it. The consistently increasing rep counts, especially on the block level, really start to wear you down starting in round 3. It’s a good suck though. The plyometric exercises and the stairs gas your lungs, the block work crushes your arms, and the whole lot of it wrecks your legs. It provides an interesting combination of failure/fatigue modes that rotate throughout the beatdown. And it’s that combination that causes it to be just out of reach. Coco lead the charge during this run through and he got through the man-makers of round 5… So close, but still out of reach. No warmup on a good day might make it achievable by the likes of him, Stark, Viper, etc. So no changes needed.

Playlist was modified a bit from the initial run:

“The Twist” – Chubby Checker
“Twist” – Phish
“Spiral Staircase” – Kings of Leon
“Twisted” – Lettuce
“Wind Up” – Foo Fighters
“Twist And Shout” – The Beatles
“Helix” – Justice
“Gimme Three Steps” – Lynyrd Skynyrd
“Twisted Tales” – Jane’s Addiction

Speaker placement was good for this…about 6 stairs above the middle landing, facing down. It allowed you to hear the music at all three work areas. Any more PAX and it would probably be necessary to move the 2nd level to the grass to the West of the stairs.

As always, it was a pleasure leading this one. I’d like to see some more elite PAX give it a shot on a good (and cooler) day to see if all 5 rounds can be completed in their entirety.