5K training for 8 weeks occurring From 2/18-4/8. Come and get some pointers on how to improve your running. Attendance at all is not required to join us. The start location will be at Grantland otherwise known as Perrysburg Rotary Community Park.
Not up for a ruck? Several PAX meet at The Necropolis to go for an invigorating 3-5 mile run.
Three HiMs goy up extra early Meat Loaf, Mile High, Photo.
knocked out 3 easy miles. as a warm up to the 1 mile repeats.
Three HiMs got up extra early Meat Loaf, Mile High, Photo.
knocked out 3 easy miles. as a warm up to the 1 mile repeats.
Backblast: March 25th, 2025
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Photon – Q
Bourbon
Capitol
Full Pull
Mile High
Norm
One Man Band
Purdy
Radio
Sven
Thor
Workout: 5K Training Week 6 – 1 Mile Repeats
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) – 20
Windmill Potato Pickers – 8
Dynamic Stretching across parking lot (High Knees, Butt Kickers, Zombie Walks, Scoops)
The “Thang”:
Mosey over to The Gauntlet
Run one mile at race pace or 90% effort. Rest 2 minutes. Repeato until 6:15am.
Mosey back to Grantland for some cooldown stretches.
Ended with:
Count-O-Rama: 11
Name-O-Rama
The Six – Sven
LDP3
Ball of Man
Spreadsheets from the Gloom: 20F and dry. I’m still not a great run Q, but I managed. Definitely prefer a typical beatdown. We all got better nonetheless.
Leave a Reply to Mike “Photon” Bauer Cancel reply