Fitness
F3 Workouts are Guided by 5 Principles
Always Free | Always Outside | Peer Led | Open to All Men | Always End with a Circle of Trust
Explore the WestShore
Each AO has its own Q schedule and workouts during the week. Visit the AO pages below to learn more about each location.
Avon
Home of Double Ds and a freewheeling Q schedule.
Bay Village
Birthplace of F3 WestShore.
LoCo
Home of Big AL, Macho Mondays, and no smiling.
Monday
5:45 AM
5:45 AM
Mod Murph Monday
Bootcamp style with some running
Bootcamp style with some running
Cahoon Park Walking Path
Site Q: Lumbergh
Site Q: Lumbergh
Monday
5:30 AM
5:30 AM
Macho Monday
60 minute Bootcamp style with some running
60 minute Bootcamp style with some running
Avon Lake High School
Site Q:
Site Q:
Tuesday
5:45 AM
5:45 AM
“Toss Up Tuesday”
Usually a run or ruck
Usually a run or ruck
MoJo’s Parking Lot
Site Q: Bell
Site Q: Bell
Tuesday
5:30 AM
5:30 AM
Wildcard
Q’s Choice
Q’s Choice
Avon Early Learning Center
Wednesday
5:45 AM
5:45 AM
“Athenian/Spartan”
Speed/Strength/Running
Speed/Strength/Running
Bay High School
Site Q: Spike
Site Q: Spike
Wednesday
5:45 AM
5:45 AM
Hyperion
Weighted Workout – Bring cinder block, kettlebell, or sandbell
Weighted Workout – Bring cinder block, kettlebell, or sandbell
Bay High School
Wednesday
5:45 AM
5:45 AM
“The Reservation”
Speed/Strength/Running
Speed/Strength/Running
Avon Lake High School
Site Q:
Site Q:
Thursday
5:45 AM
5:45 AM
“The Marvin”
3.5 mile run – headlamp and reflective gear helpful
3.5 mile run – headlamp and reflective gear helpful
MoJo’s Parking Lot
Friday 5:45 AM
“The Asylum”
Weighted Workout – Bring cinder block, kettlebell, or sandbell
Weighted Workout – Bring cinder block, kettlebell, or sandbell
Avon Lake High School
Site Q:
Site Q:
Saturday 7:00 AM
Iron Pax
Weighted Workout – Bring cinder block, kettlebell, or sandbell
Weighted Workout – Bring cinder block, kettlebell, or sandbell
Bay High School
Site Q: Sutherland
Site Q: Sutherland
Saturday 7:00 AM
Q’s Choice
Wildcard Beatdown
Wildcard Beatdown
Avon Early Learning Center
Avon Pool (alt site)
Site Q:
Avon Pool (alt site)
Site Q:
Saturday 8:00 AM
West Source
Open discussion, reflection on “The Daily Stoic”
Open discussion, reflection on “The Daily Stoic”
Bay Arts
Site Q:
Site Q:
F3 WestShore Map of Workout Locations (AOs)
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