Author: wstark

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.

F3
’s” with Block
The Armory
7/24/25

PAX:
Doubtfire
Brickyard
Barney
Cybertruck
Yoshi
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:
Block/Weight Needed.

Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).

Mid-Section Line:
11 Curls with Block
Run to far-section line

Far-Section Line:
10 Lt. Dan’s (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line

Starting Line:
2 Merkins

Far-Section Line:
9 Lt. Dan’s (2 is 1)
Continue until at Starting Line you are doing 10 Merkin and at Far-Section Line you are doing 1 Lt. Dan.
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

Ended with suicides

COT: Sixth was: Flo

Out of This World @ Commons 07.23.2025
Pax: Ponzi(Q), Everest, Anchor, Gold Star

Mission and Core Principles

Warmup: Windmills, Arm Circles, Motivators, Potato Pickers
Workout:
Group 1 exercises: Absolutions, Air Press, Burpee (15 Reps)
Group 2 exercises: American Hammers, Merkens, Squats (25 Reps)
Group 3 exercises: Big Boy situps, Mike Tysons, Mtn. Climbers (25 Reps)
Group 4 exercises: LBCs, Dips, Hi Knees (25 Reps)
Group 5 exercises: Imperial Walkers, Decline Merkens, Leg Lifts (25 Reps)
Next: Short Walk with Block Curls
Repeato
Cool down: Windmills, Stretch, arm circles

07/23/2025 – Dodgeball:

Date: 07/23/2025
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH

Q: Bourbon

PAX Count: 15 Total

PAX Names:
Jennay
Photon
Coconut
Huckleberry
Madden
Guardian
Crawdad
Doubtfire
Echo
Badger
Meatloaf
Trebek
Baseline
Flipper
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of 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)

Disclaimer Statement

Warmup:
• 21’s
o PAX nailed it (almost perfectly) first try.

Beatdown:
• Dodgeball Ladders:
o Split into even teams (ideally 2-3 PAX per team)
o Each team sits on one side of a pickleball court and will be against the team on other side of pickleball court
o Each member of the team must stay within the pickleball court lines or they are out
o Each team gets two dodgeballs (two balls per side)
o Play until members of one team are all out
o If a player is out, they must perform burpees or side straddle hops out of the play area until the game ends. No stopping allowed. If the opposing team catches a player that is out stopped and calls it out, that player must perform 5x absolutions AND their teammates in play must complete 5x burpees (in essence making them a sitting duck), then resume the burpees or SSH’s
o Intentional headshots are rewarded with the player that threw the ball being automatically out
o The winning team moves up the ladder to next court and team they replaced moves down the ladder
o The losing team moves down the ladder to the court below
o All teams stop play once ONE court completely finishes their match. If a court isn’t finished, whoever got out first moves down, the other team moves up

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Guardian.
• Announcements
• LDP3
• COT / Prayers and Intentions

Echo-Q
Bevo-2.0
Van Wilder
Longhorn
Flipper
Zimba
Meatloaf
Open
Rucked down to the Wall and did the stairs a few times and back.
Closing Capitol was 6

Backblast for pendulum ride run on 7/22/25

PAX:
Nitrous
Fossil
Mile High
Bourbon
Capitol
Jennay
Photon
Coconut (Q)

Perfect running conditions at 0530 with temps in the low 60s and virtually no wind.
Intro to the workout: Mission of F3 and Core Principles.
Break into ruck and run groups.

THANG
Warm-up leg along the trail to the wastewater treatment plan, then up to front street, and cross at Mulberry. Go one block down to the intersection at 2nd street and circle up for instructions.

the 2nd and Mulberrry intersection is at the bottom of a large swale, so if you go south on M to 3rd, you go up a hill, and if you go north to front street, you go up a hill. Always reminded the q of those pirate ship rides at the fair that swing you back and forth until you're going a little too high for comfort.
1st evolution–run hard up the hill to the end of the block, perform 5 merkins. recover back to the start and then run hard up the hill the other way to the end of that block, and perform 5 merkins. repeato for 8 minutes.
2nd evolution–replace the hard pace up the hill with skipping. still do the merkins at the top on both sides, and normal jog recovery down. for 8 minutes.
3rd evolution–replace the skipping with backwards running, backpedal up the hill both ways, do the merkins, and normal jog back down. for 8 minutes.

25 merkins IC.

Warmdown leg back to the starting point the reverse of the way we came.

COT with ruck Q Echo.

Honored to lead and thankful for the PAX willing to switch it up a little on the run today.

Purdy #19- 07/22/25 – Coronado – Murph
WARM UP: We be stretchin’ (maybe)
WORKOUT: Murph
Purdy – Q
Yoshi
Crawdad
Bing Bong (FNG)
Big Spoon
Waldo
Manchester – 6
Landslide
Cybertruck
Rudy
Mercy
Barney
Footloose
Doogie
Stark
Fat Amy
Doubtfire

Backblast: July 21st, 2025

AO: Gauntlet

PAX:
Carmen Sandiego-Q
Pharma
Binford
Mile High
Waldo
Flipper
Echo
Guardian
Big Spoon
Callahan
Badger
Irish Hoss

Workout: Have you met Greta?

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 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: SSH’s, Hairy Rockettes, Willie Mayes Hayes, World’s Greatest Stretch

The Thang:

Partnered up. One PAX did a workout, while the other PAX carried the block one way and came back. Once the runner got back, we rotated. The other PAX had to go run and pick up the block and bring it back. We did this until the numbers were hit.

100 goblet squats
200 overhead presses
300 block swings

50 Louganis

Count-O-Rama: 12
Name-O-Rama

The Six – Mile High

LDP3

Ball of Man