Category: Uncategorized

11/20/24 Grantland
Workout – Wham-O-Walks & Wilt Chamberlains

Q – Purdy
Lyman
Shawshank
Dauber
Gepetto
Bourbon
Echo – six
Badger
Capitol
Ginger
Meatloaf
Phat Thor
Callahan
Guardian
Radio
Binford
Tarnished
Foooose

11/12/24 Coronado
Workout – Murph

Q – Purdy
Lonzo
Clear
Spalding
Huckleberry
Shepherd
Photon – Six
Chi Chi (FNG)
Footloose
Irish Hoss
Deepwater
Landslide
Waldo
Vespa

Camelot

F3 Mission Statement
5 Core Principles – FOORC

Forward arm circles
Reverse arm circles
7 count motivator

Today is Britney Spears’ 43rd Birthday!

Sales in first week of the Oops I did it again album launched May 2000 was 1,319,193. So on your own in sets we do these in order. We almost got through three of each, PAX were getting gassed so we took a mosey to the footbridge and back to cool down.

1 man maker
3 no cheat merkins
1 man maker
9 no cheat merkins
1 man maker
9 no cheat merkins
3 man makers

43 big boy sit-ups

Run to cone and back…

1 man maker
3 kettlebell swings
1 man maker
9 kettlebell swings
1 man maker
9 kettlebell swings
3 man makers

43 merkins

Run to cone and back…

1 man maker
3 bent over rows
1 man maker
9 bent over rows
1 man maker
9 bent over rows
3 man makers

43 curls

Run to cone and back…

Repeat these 3 sets again!

COT
Count-o-Rama
Name-o-Rama
Announcements
Prayer intentions

PAX:
Salisbury
Golden Gate
Klepto
Norm
Echo
Djibouti
Clear
Viper
Rudy
Sherbet
Vespa
Yoshi
Astro (Q)

Backblast: December 2, 2024

AO: The Gauntlet

PAX:
Carmen Sandiego (Q)
Irish Hoss
Badger
Capitol
Guardian
Huckleberry
Soda Pop
Radio
Ukulele
Pimento
Mile High
Mercy
Tarnished

Workout: The Murph

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 find him.

The “Thang”: The Murph (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run back)

Count-O-Rama – 13
Name-O-Rama
The Six – Capitol
LDP3
Ball of Man

Mystery Box
PreThang:
1.5 mile run

Thang:
PAX draw exercises from box: burpees, merkins, thrusters, hand-release merkins, Lt. Dans, Bonnie Blair, coupon curls, goblet squats, diamond merkins, and overhead coupon press.

Rep rounds in order: 10, 20, 30, 40, 50
25 BBC between each rep round
25 Don Quijote

Repeat rep round: 50, 40, 30, 20, 10
25 BBC between each rep round

COT
PAX: Southie and Colson (Q)

Modified Murph
1 mile run
100 pull ups
200 push ups
300 squats
-in a 10:20:30 ratio
-after 2 or 3 rounds, 15 reps of ab exercise: WWI, BBC, Susan’s, and X-factors
-1/2 mile run after 5 rounds
– 1/2 mile run after 10 rounds

COT
PAX: Da Fridge, Tailgate, and Colson

Game time field conditions = 22°/9° windchill with snow flurries

Warm ups:
>Motivators -start at 7
>Windmills (10 count)
>Chain breakers (10 count)

Beatdown = Exercises associated with football routes. 5 min at each route/station.

Corner Route:
>4 Cone drill w block – block lunges, gorilla hops, walk backwards, gorilla hops.
>Merkins while waiting

Hook & Ladder:
>run route, come back through wood plank ladder (double steps)
>BBSU while waiting

Wheel Route:
>tire flips (individual or teammate)
>block squats while waiting

Quick Out:
>15 Imperial Blockers (2is1)
>15 Wojo squats, start over

Post:
>Run to "post" and back
>10 Grave Diggers (2is1)
>5 burpees, start over

Curl Route:
>100 block curls

Competition: split into two teams, OSU fans vs Michigan/others.
>each tram ran 3 pass routes, 2 times through the rotation
>2pts for catch, minus 1 for drops
>most points win

Losing Team: runs
Hot Route – All Fly!!!
>wind sprint to a tree and back

Q= Gold Star

PAX:
Belding – Down Ranger
Coconut
Tarnished
Badger
Binford
Piggly Wiggly
Deliverance
Phat Thor
Chapstick

Echo-Q
Mile High
Wario
Capitol
Carmen Sandiego
Viper
Isosceles
Pimento
Piggly Wiggly
Oil Change
Fat Amy
Bulldog
Photon
Badger
Yoshi
Stark
Opening, warm up
Beatdown 1000 reps of different exercises with 3 sets of 34 each
American hammers 2×1
Rows with block
Merkins
Squats with block(optional)
Flutter kicks 2×1
Presses with block
Monkey humpers
Swings with block
Mountain climbers 2×1
Curls
Closing

Echo-Q
Capitol
Socket-FNG
Coconut
Opening and then run the side cut loop and then back and forth to river road in maumee to front street in Perrysburg.
Closing

Echo-Q
Irish Hoss
Huckleberry
Carmen Sandiego
Tarnish
Photon
Sherbet Shepherd
Guardian
Geppetto
Isosceles
Opening and wam up
Beatdown was 11’s up and down the hill with exercises halfway up and down hill. 11 curls going up hill and 11 bent over rows on way down. The exercises for first round of 11’s were Big boys and merkins. Second round exercises for 11’s were squats and burpees.
No one finished second round.
Closing, LDP3, and Sherbet was the 6th