Author: wstark

The Run was humid but a nice easy out and back at a conversational pace.'
6 HIMS got 1% better.

Mile High the Q
Photon
Fossil
Nitros
Coconut
Dutch

6.28.25 – The Main Event

Warm Up
Motivator – 10 count

Evolution #1
Guardian Run to the "pull up bar"
Collectively complete 100 pull ups while the other pax are doing air squats

Evolution #2 tabata 35 seconds on/ 25 off
1) Mike Tysons
2) BBS
3) WWIII
4)Curls
5) Bent Over Rows
6) Imperial Blockers
7) Inchwork Merkins
8) Block Swings
9) Curls
10) Carolina Dry Docks
11) High Knees
12) Lt. Dan
Evolution #3 – The main event
Pax selection
run to the cone, 5 burpees, and line up in the order you return
Round 1 & 2 (between rounds, run to the 1st island, 1 burpee & return) 60 Second AMRAP
Pax 1 – High Jab LT/RT
Pax 2 – Squat low Jab LT/RT
Round 3 & 4
Pax 1 – High Jab LT/RT
Pax 2 – Burpee

Pax
Footloose
Callahan
Guardian
Badger
Fancy Feast
Gulliver
Zimba
Sheperds’ Pie
Ponzi
Everest
Fanny Pack
Huckleberry
Djibouti
Thai Guy
Arcy
Cybertruck
Yoshi
Flo
Crawdad
Norm
Forest
Tackleberry
Mercy
Meatloaf
Photon
Waldo – Q

Backblast: June 29th, 2025

AO: The Pump Station – Hood Park – Perrysburg, OH

PAX:
Photon – Q
Crawdad
Footloose
Radio
Tarnished
Ukulele
Yoshi

Workout: You Vs. The U

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: N/A

The “Thang”:

Ran “The U”. Starting at the end of the sidewalk that leads to The Pump Station stairs, run down the stairs, across to the hill, up the hill, around the circle, and repeat until time. The route makes a giant “U” shape. Ukulele and YHC got 13 cycles in and were thoroughly destroyed.

Ended with:
Count-O-Rama: 7
Name-O-Rama

The Six – Radio

LDP3

Ball of Man

Spreadsheets from the Gloom: This was an impromptu Q as the slot was open with no event posted the day prior, and it was an awful run as a result. That said, only one other person ran “U”s with me for the duration, with one other PAX sprinkling in a longer lap to The Wall on occasion. All other PAX rucked to somewhere. I was hoping that even the ruckers would have followed the route despite its awfulness, but it was not in the cards. Good a time as ever to remind guys that if you don’t like the workout provided, you can always insert yourself into the Q schedule to ensure the event is more tailored to your own personal preferences. Freed to Lead.

Kettlebell Finale
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Thang:
5 Rounds :
20 KB Swings
10 Goblet Squats
10 KB rows
10 KB Clean and Press
Run a lap around the track.
After the 5 laps do the work between the cones.
Between the cones:
Cone 1: 25 reps of your choice- KB swings, thrusters, curls
Mode of travel: your choice- lunges, bear crawl, sprint, jog, broad jump
Cone 2: 10 reps your choice- Merkins, squats, lunges
Count-o-rama: 5
Name-o-rama:
Landslide
Brass Tacks
Meatloaf
Huckleberry
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

PAX
Guardian
Coconut
Bourbon
Longhorn
Irish Hoss
Spaulding
Badger
Cybertruck
Flipper (FNG)
Van Gogh (Q)

Workout
Ran to the shelter house.
Partner work
100 burpees
200 squats
200 merkins
200 big boy sit ups.

One round the pivot for lightning.
10 burpees oyo
20 lt dans
30 merkins
40 big boys
40 flutter kicks
40 side Strattle hops
40 dips
30 squats
40 plank

Pivot back to partner.

Mosey back to flag.
COT

Parks & Wreck my body
**independent workout, MOT 15 yards down and back to Pawnee after each exercise**

Accumulative Exercises:
25 blockies – murder bunny
50 merkins – reverse murder bunny
75 Bonnie Blair’s – bear crawl
100 WW2 sit-ups – crawl bear
125 goblet squats – rifle carry
*pick up the 6

COT
PAX: Colson & Southie

4WD Ruck BB

Welcome
One FNG
Mission
Principles

Pax
Sugarbush
Norm
Crawdad
Gulliver
Djibouti
Arky
Scrum FNG
Footloose
Photon
Guardian
Cyber truck
Yoshi
Meat Loaf
Flo (Q)

Rucked rotating four truck tires weighing about 35lbs each.

Stopped to perform four count merkins

COR 14
NOR
SIX Arky
COT

Hello:

I am in F3 uptown, here in New Orleans. We will be in Ohio in July for a little while. I see you have an evening workout on Tuesdays at Levi Commons, by the clock tower. If that is accurate, I may join you guys on July 8. Thanks.

F3
“11’s”
The Pump Station
6/29/25

PAX:
Tarnished
Shepherd
Radio
Yoshi
Crawdad
Stalker
Footloose
Bourbon
Ukulele
Fossil
Photon
Thai Guy
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:

Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lt. Dan’s (2 is 1)
Run to far-section line

Far-Section Line:
10 Mt. Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Squats
Run back to staring line

Starting Line:
2 Merkins

Far-Section Line:
9 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).

COT: Sixth was: Yoshi

6/28/25 – The Fortress
Birdies and Burpees

Site Q: Binford
PAX
Golden Gate – Q
Binford
Tarnish
Hannibal
Landslide
Huffy
Spalding
Coconut

Standard Introduction

6:30 (2 minutes) Welcome to F3, Fitness Fellowship and Faith
Our mission is to plant grow and serve small workout groups for men, for the invigoration of male community leadership
There are five core principles
• Always free
• Always outdoors
• Open to all men
• Lead in a rotating fashion by a member of the group
• Ends in a circle of trust
Our Credo is “Leave no man behind, and leave no man where you found him”

Warmup:
SSH x 20
Cadance Burpees x 10
Various Stretches (Willy Mays Hayse, Abe Vigota, Arm Cicles)

The Thang:
Pair off, if odd number one group of 3
Play Holes 1, 10-16, 18, one group per hole. Group uses alternating throws
All hole play Par 3

Before starting a hole, each group does a combined number of burpees equal to the number of the hole. Hole 1 counts as 10. Then partners agree on an exercise to perform on field during the hole. Try to do a new exercise each hole. PAX will do combined 20 reps plus number of shots taken on hole after each throw before throwing next shot.

For example,
First partner in group throws, both partners run to disc. Both PAX do combined 20 +1 reps of the exercise they chose. Other partner throws, both run to disc and do 20 reps + 2 (since is 2nd shot, other partner throws both run to disc and do 20 reps + 3 (since is 3rd shot)… ect till in basket.

Mosey to next hole and repeat.