Modell’s Birthday Beatdown (The Oasis) – 3/3/18

QIC: Modell

8 PAX: Rocko, Gap, Meatloaf, Worm, Mayor, Gadget, Glitch, Modell

After finishing up with Rocko’s strong VQ Ruck at the Oasis with him and Gap, we met the rest of the PAX in the parking lot of the Oasis to commence my Birthday Beatdown!

Opened up with the five F3 principles and the F3 mission. Performed a few group stretches and took a half lap around the park. Once back, we engaged in the party in the park!

Merk-sanity: at the starting line, perform 20 Merkins, run 20 yards and perform 19 Merkins; run back to the starting line and perform 18 Merkins; run 20 yards and perform 17 Merkins; run back to the starting line and perform 16 Merkins. The PAX completed this pattern until only one Merkin was performed.

Captain Thor: The PAX performed a ratio of 1 Big Boy Sit Up to 4 American Hammers until we reached 10 Big Boy Sit Ups and 40 American Hammers.

Colt 45: PAX split up in pairs. While one partner performed Colt 45 cinder block curls (15 bottom to 90°, 15 90° to top, 15 full bottom to top curls), the other partner performed Copperhead Squats (hands behind head, 3 count down, up on 4) until their partner was done. Partners switched exercises once complete.

LBCs: The PAX performed 100 LBCs in cadence. This was hard on the and after those Captain Thor’s, but gave our legs a rest to gear up for the next exercise.

Aiken Legs and Dips: The PAX moseyed to the concrete stoops and performed 20 Copperhead Squats, 20 box jumps, 20 lunges (ea. leg) and 20 split jacks (ea. leg). The PAX stayed at the stoop and performed 34 dips in honor of Modell’s 34th birthday.

PAX took 1 full lap around the park.

Gift Sharing: With 5 minutes left at the party, each PAX shared his generous gift of a 5-10 rep exercise. Modell closed it out with 5 reps of Absolutions.

– Count-o-rama.
– Focus on the 6 – Meatloaf shared his appreciation of F3 and that it came at a time in his life when he was looking for ways to improve his physical fitness, build relationships with other men and a closer relationship with God. He could barely get in 1 pull up when he started in Sept. and now is 30lbs down and looking at being able to knock out 100 straight by end of the year! Got his F3 name b/c he still lives w his parents and eats all their food.
– Name-o-rama
– Ball-of-Man: prayers for friends and family dealing with illness and recovery, those involved in Central Michigan University campus ciolence, thanksgiving for the PAX and life.

Thanks for the opportunity to lead!
– Modell

Rocko’s Ruck to the Party (The Oasis) – 3/3/18

Q: Rocko

PAX: Modell, Gap, Rocko

Opened with the principles of F3.

Then starting at The Oasis we briskly made our way west to Pine Glen Park where we opted for 15 birthday burpee’s in honor of Modell’s birthday. Way easier without the rucksack! We then headed back to the Oasis for a total of a 2.96 mile journey before Modell’s birthday beatdown kicked off.

At the end we did COR, NOR, and COT.

Many thanks!


Ruck for Old Glory (The Fuse) – 3/1/18

Q: Jimmy Dean

It was my honor to lead Ticket, John Henry, Raven, and Gap this evening. We covered just over 7.5 miles with some PT thrown in along the way for a little over 2.5 hrs. Had a great time sharing some of the story of our flag along the way. Enjoyed the conversations and fellowship! We began with the mission and core principles and ended with a COT. Good living; embraced the suck! Aye!

Learn & Burn Murph Workout (The Ant Hill) – 3/1/18

The Pax: Ticket, Balco, Mater, Poodle, Honeymoon, Cogsworth, Glitch, Splinter, Scrooge, Ollie, Mailman, Sipe, Gap, Mad Dog, Sideshow, Dauber, Brute, Hustle, Jimmy Dean, Rose, Klinger, Kitty, Bluto

The Thang: The workout today was a modified Murph. The goal was to do 100 pullups, 200 push-ups and 300 squats while running/sprinting to a flag 30 yards away after each set of 10. This symbolism was for LT. Michael Murphy and how he sacrificed himself by running to a clearing to call for help. The kicker to this whole thing was that this whole workout was done wearing our Rucks. This was to get us some good training for the Grow Ruck in April.

After 30 minutes of the Murph we moseyed to the other side of the parking lot under the streetlight. Bluto then handed out pieces of paper with the names of each person killed in Operation Red Wings. The pax planked while we did an honoray COT/Namearama for each person. Each piece of paper had the name & rank, age of death, branch of service and hometown of all 19 men who were killed.

We then proceeded to do namearama and counterama. Glitch was the 6 today and he told us how he was EH’d by Colonel and what F3 means to him. Bluto then started a new tradition that he hopes will continue. The 6(Glitch) was given a copy of the book “Seal of Honor”-The LT. Michael Murphy story. I told him to read all or as much of it as he wanted. I then asked that he bring it to the next Murph workout and give it to the next respective 6.

Prayer intentions were thrown out by Honeymoon & Dauber about their students and the students in Florida. Keep our teachers in your prayers as they have to worry about not only their own safety, but the safety of their students they are entrusted with. Bluto then led us in a closing prayer.

The goal of today’s workout was to make everyone aware of the other 18 men that died in Operation Redwings besides LT. Michael Murphy, there were two other SEALS who died with him in on the ground in Afghanistan. A Chinook helicopter was shot down attempting to rescue them. On board were 8 crew members from the Chinook, all members of the US Army, along with 8 additional Navy Seals. Here is a list of everyone who was killed in Operation Red Wings in 2005:

Name Age Hometown

Navy SEALs

LT Michael P. Murphy 29 Patchogue, New York

SO2 Matthew Axelson 29 Cupertino, California

SO2 Danny Dietz 25 Littleton, Colorado

SOC Jacques J. Fontan 36 New Orleans, Louisiana

SOCS Daniel R. Healy 36 Exeter, New Hampshire

LCDR Erik S. Kristensen 33 San Diego, California

SO1 Jeffery A. Lucas 33 Corbett, Oregon

LT Michael M. McGreevy, Jr. 30 Portville, New York

SO2 James E. Suh 28 Deerfield Beach, Florida

SO1 Jeffrey S. Taylor 30 Midway, West Virginia

SO2 Shane E. Patton 22 Boulder City, Nevada

160th Special Operations Aviation Regiment

SSG Shamus O. Goare 29 Danville, Ohio

CWO3 Corey J. Goodnature 35 Clarks Grove, Minnesota

SGT Kip A. Jacoby 21 Pompano Beach, Florida

SFC Marcus V. Muralles 33 Shelbyville, Indiana

MSG James W. Ponder III 36 Franklin, Tennessee

MAJ Stephen C. Reich 34 Washington Depot, Connecticut

SFC Michael L. Russell 31 Stafford, Virginia

CWO4 Chris J. Scherkenbach 40 Jacksonville, Florida

It was an honor leading you all today. Never forget those who paid the ultimate sacrifice for our freedom!

The 100 (The Wall) – 3/1/18

The 100

Date: 03/01/2018
Time: 5:30 – 6:15 AM
Location: The Wall…aka Riverside Park

Q: Bambi

PAX: 7 total – Bourbon, Casper, Buttermaker, Rooster, Woodstock, Tupac, Bambi (Q)

F3 Mission: Fitness, Fellowship, Faith; to plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be help 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)

When nuclear Armageddon destroys civilization on Earth, the only survivors are those on the 12 international space stations in orbit at the time. Three generations later, the 4,000 survivors living on a space ark of linked stations see their resources dwindle and face draconian measures established to ensure humanity’s future. Desperately looking for a solution, the ark’s leaders send 100 juvenile prisoners back to the planet to test its habitability. Having always lived in space, the exiles find the planet fascinating and terrifying, but with the fate of the human race in their hands, they must forge a path into the unknown.

Therefore, they forged forward into the unknown on the 1st of March. Digging into a red cinch bag groups of two selected unknown workouts from the bag and as a team performed 100 total of each workout.

Along the way PAX were confronted by pain in many forms, commonly known to all as: sand tube overhead presses, flutter kicks, groiners, sand tube curls, merkins, catalina wine mixer, big boy sit-ups, imperial walkers, American hammers, dips, body builders, Carolina dry docks, hurpees, burpees and durkins.

As luck would have is this is a small world and the PAX converged to complete the Bear Crawl ring of fire on two separate occasions before venturing back into the unknown until time expired and the world ended…or we all had to go home and get to work.

Ended in a COT with Count-o-Rama and Name-o-Rama.

Tupac was the Six: Eh’d by Casper, loves the camaraderie (his favorite part), not going through a mid-life crisis! 

Bambi Led the Prayer with special requests for expecting families and new babies, and for Stark, Landslide and Zod to recover quickly.

Wednesday Night Workout (Pride Rock) – 2/28/18

On this last day of February 10 paxs were about to embark in a partner workout. Then a car pulled up and Sipe’s worst fear happened: 11 paxs, an odd number, embarked in a partner workout. Although Chappo did offer to leave and hold a table at tequila for when we were done. Being frustrated, Sipe decided to go sleeveless for the first time in 2018. Hedgehog was quite impressed with the guns.
We warmed up with side straddle hops in cadence. However Sipe forgot to count to two and the cadence got all screwed up.
On to the workout. We moved to the grass. All the exercises were for a minute. The first exercise was inclined merkins. One partner got behind the other held up their legs while the other did merkins. The next exercise was the partner that held the legs now did a high plank while the other pax crawled under them. When the pax went through the pax holding the high plank went to a low plank. The pax that crawled through now jumped over the pax in the low plank twice. Then repeat the high plank and crawl through for a minute. The third exercise was leg circles over and under the other pax also doing leg circles. Reverse directions at 30 seconds. Our fourth exercise was the partner holding the legs in the push ups now did one arm rows while holding the other partners ankle. The partner being rowed kept his body tight and acted like he had no waist. He became a lever. Next one pax did a low plank while the other put a leg on the others back very lightly and did Bulgarian squats switching legs at 30 seconds. Next one partner laid on the ground while the other stood over him The pax on the ground lifted his legs and the other pax pushed his legs down either right, left or straight down. Next one pax went in a plank while the other lifted his legs (similar to the inclined merkins) put the partner holding his legs did squats. The paxs threatened violence if pictures of this ever got out. Next we did partner sit ups. Next one pax got on his back and did leg presses with the other pax laying his chest on the others feet. Chapo asked Belding to look into his eyes and Mickey got a little gassy on this exercise. The final exercise one partner was in a plank while the other lifted his legs from behind (similar to inclined merkins again) the pax holding the legs would drop one at a time while the other pax tried to keep them up. We then did them all again with roles reversed. We finished with a few ab exercises (hip dips/knee to elbow and crunches). We prayed for students, those in labor, our dead, those with cancer, and for our troops. It was a really fun workout, really not like a workout at all, it was more like just hanging out with friends having a good time. The men of F3 make F3 special. It was an honor.

The paxs were Brita, Gap, Hedgehog, Mr Belding, El Chappo, Mickey, H2, Stiffler, Bagles, Gadget, and Sipe.

Pre-Beatdown Run (Pride Rock) – 2/28/18

Pre-Beatdown Run
AO – Pride Rock
Q – Hedgehog
PAX – Bagels, Gap, Hedgehog

Run – 4.3 miles

Defer F3 principals and COT to the Beatdown

Don’t Stop Now (Atalanta) – 2/28/18

Don’t Stop Now:

Date: 02/28/2018
Time: 5:30 – 6:30 AM
Location: Atalanta – RiverCrest Park

Q: Bourbon
PAX: Shakira, Bambi, Buttermaker, TuPac, LandSlide, Ticket, Woodstock, Bourbon (Q)

F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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)

• 10 side lunges (per side; alternating sides)
• 15 deep squats
• 25 four count side straddle hops

• Four cones in corners to make a box. Roughly 100 yards from cone to cone.
• Pair up into partners.
• Both partners start at the same cone. One partner takes off and sprints to next cone while the other partner completes as many of the exercise for that cone as possible.
• The partner that just ran then does the exercise while the other runs to meet at same cone.
• Both partners take a 20 count to cool down.
• Repeato to next cone with different exercises:
o Cone 1 = merkins
o Cone 2 = American hammers
o Cone 3 = burpees
o Cone 4 = LBCs

• Glow in the dark ultimate Frisbee

Count-O-Rama, recognize the 6th, and Name-O-Rama. Ticket was the 6th.

COT / Prayers and Intentions: Spaulding and his wife and new baby; Shakira, Bambi, and Moana all expecting; thankful for our mental and physical abilities and our freedom; all those that have come to F3 and have disappeared, those that are being EH’d, and those that are yet to be EH’d to see a path to stop suffering from sad clown disease.

Honoring the Victims (Stone Wolfe) – 2/28/18

AO – Stone Wolfe

Q – Hedgehog
Pax (18) – Gap, John Henry, Dollywood, Splinter, Kitty, Mr. Belding, Mater, Ollie, Ozzy, Scrooge, Mailman, Poodle, Klinger, Pooh Bear, Sipe, Costanza, FNG (Elena), Hedgehog

F3 core principals – welcome Ryan Sedlock (FNG EH’ld by Hedgehog)

Mosey to the track

“Honor the Victims” – On February 14th at approx. 14:40 hours a madman entered Stoneman Douglas High School in South Florida and opened fire with an assault rifle eventually killing 17 students and faculty. Today we honor those 17 victims and their families with a good old fashioned F3 Beatdown.

The Thang:
17 half laps of the track, circling up at every half lap to do 17 reps (in cadence) of one of 17 different exercises (see below)
Backward Lunges
Forward Lunges
Mountain Climbers
Supine Hip Thrusters
Plank to Push Ups
Side Lunges (left)
Side Lunges (right)
Bicycle Crunches
Jump Squats
Partner Sit Ups
American Hammers
Overhead Press Ups
Leg Lowering

Finish with one full lap and onto the COT (total distance 2.60 per Klinger’s gps)

Recite the individual names and ages of those killed at this horrific incident while the group silently prayed for them.

Countorama, Nameorama, know your six (Pooh Bear), introduce our FNG (Elana), prayer intentions

Super Secret Mystery Ruck (The Necropolis) – 2/27/18

Super Secret Mystery Ruck:
(D2X: Dolphin and Daffodil and reflection on IMPACT)
13 PAX: Bourbon, Bambi,Buttermaker,Venom, Woodstock, Cobra, Matinee, Modell, Flo, Jennay, Pixar, Shakira, Casper (Q)
1 FNG: Matinee (EH: Modell)
Approximately 5K of rucking
Since there has been a lot of intense rucking lately to prepare for GrowRuck 009, I thought it might be nice to do more of a lighthearted 2nd F focused ruck. Rather than rucking with coupons today, the PAX were asked to reflect on their Dolphin and Daffodil and the idea of impact. I had prepared additional information from Q source regarding IMPACT as an acronym: Influence, Missionality, Positive Habit Transfer, Accountability, Correction and Targeting but after making my way through the PAX, it seemed everyone was enjoying the Fellowship, so I opted to keep the message brief today.
Truly blown away by all PAX today. As a soft-spoken, hesitant Q, I was definitely sharpened by the assistance offered by so many of you this morning, be it input on the route, ideas about timing, maintaining pace, keeping an eye on the 6, or even suggestions about the flow and feedback afterwards. Rather than call out everyone individually for their contributions, I just want to thank you all for your participation and help. Thanks to Pixar and Modell for making the trip to Perrysburg and welcome Matinee! I hope to take all of this back and get better each time I’m fortunate enough to Q. Hoping everyone enjoyed the breather and hanging-out time this morning. Hope you each had the opportunity to consider your D2X, Dolphin, Daffodil and maybe even your Ultimate Life Purpose.
COT: Prayers for our own health and those of loved ones, those with new 2.0’s or 2.0’s on the way, wisdom in decisionmaking and realization of our own potential impact and the use of our individual gifts.