Author: wstark

5.13.26

Pax
Footloose – Q
Purdy
Callahan
Lyman
Mercy
Wax on
Yoshi
Skeeter
Zebra
Snakebite
Rudy
Sven
McFly
Scoober
Rumor

Swampball

5/12/26
The Commons
Pax:
Thor-q
Ponzi
Everest
Anchor
GoldStar
Wario

1 Minute Timer:
Start in the middle in plank position, run out to the station, do work and make it back before the timer runs out. 12 stations: Round 1 – 12 reps each, Round 2: added reps
Each station can be modified.
1: Thors Hammer Swings
2: Gorilla Humpers(2×1)
3: Curls(Small & Big Block)
4. HR Merkins
5. Sandbag Toss or Shoulder Press
6. Box Cutters(2×1)
7. Jump Squats
8. Bonnie Blair’s
9. WW3's or BBS
10. Atlas Sandbag/Farmer Carry
11. Peter Parkers(2×1)
12. Flutter kicks(2×1)

Wednesday Ruck
Mudhole
5/6/26

PaX:
Fallout Boy
Pinto
Raven – Q

Intro
5 principles

Rucked to the tracks and back. Straight there, straight back.

Beautiful chilly May morning.

CoT
BoM

Aye!

The Thing: The Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

The PAX:
Rudy – Q
Sven
Mercy
Djibouti
Lyman
Shepherd
Footloose
Spalding
Waldo
Ruthie

Bullseye

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto
Raven

Duplicated Photon's Eddy beatdown, swapping out the running for modes of travel more suited for our injured Respect Pax at The Nest.
4 cones. 3 sets. After each set you move closer to the Bullseye to an inner set of 4 cones. The exercises at the inner cones are a more challenging version of the outer cone. Sets are 2 laps of all 4 cones.
Cone 1 (set 1 BBSU / set 2 Sprinter Sit-up / set 3 WW3 Sit-up)
Cone 2 (Flying Squirrel / Burpee / Man-Maker)
Cone 3 (Squat / Jump Squat / Thruster)
Cone 4 (Push-up / Jumping Spider / Pull-through Murican)
Travel modes for cone to cone: Set 1 (walk), Set 2 (bear crawl), set 3 (rifle carry your block).

Backblast: May 11th, 2026

AO: Gauntlet

PAX:
Guardian
Photon
Hannibal
French Fry
Bourbon
Huckleberry
Lullaby

Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust.

Credo is leave no man behind, but leave no man where you find him.

Workout name: It’s in the Deck

Warmup: SSH’s, Potato Pickers, Hairy Rockettes

Ran 3 fartlek laps

The THANG:

Used the F3 deck of cards. Went around the circle. We did the exercise on the card. If it was a number card, it was +10. A Royal was 25. And Ace was 100.

At the end we did Song 2 Freddy Mercury’s.

Count-o-Rama: 8
Name-o-Rama

The Sixth: Bourbon

COT

Ball of man

5-11-26
Guns and runs

Vespa Q
Rudy
Sven
Purdy
Mercy
Lugnut
Footloose -6
Norm
Brickyard

Welcome, 3F’s, mission, credo
Warm up- ssh, arm circle, circle arm, potato pickers.

5 stations: run, single arm lift (2.0 block), dips, curls, merkins. Rotate after runner finishes.

Countorama, Nameorama, cot.

Meatloaf – Q
Landslide
Coconut
Warrio

Run lap
100 Merkins
Run lap
90 Squats
…
…
10 Squats
Run 2 laps

We didn’t finish?!

Pull it Together
25 Don Quixotes

Thang:
7 pull ups
15 coupon curls
30 4-count American Hammers
—repeat X3
200 meter sprints
1 minute plank

**continue this cycle of exercises for 40 minutes**

END: 50 Lt. Dan

COT
PAX: Southie & Colson

5/10/2026 – Pump n’ Unconventional Ways to get from Point A to Point B

PAX List:
Finkle – Q
Wario
Huckleberry
Shepard
Tarnished
Crawdad
Ukulele
Carmen Sandiego

Intro – Welcome to F3 (Fitness, Fellowship, and Faith)

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

5 Core Principles:
– Free of charge
– Open to all men
– Held outdoors, rain or shine, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust

Credo: Leave no man behind, but leave no man where you found him

Warm-up:
15 Chain Breakers
12 hairy Rockettes
15 Zombie Kicks

Count-o-rama for 2 groups

Workout:
Two different circuits: Group 2 started at Point A and Group 1 at Point B.

Point A = Block Work at top of stairs
– Overhead Press x 20
– Curls x 20
– Dips x 20
– RDL + Row x 10

Point B = Body Work at bottom of hill
– Big Boy Frogs x 15
– Bonnie Blair’s (2 is 1) x 15
– Inside Out Merkins x 10
– Freddie Mercurys (2 is 1) x 30

After completing their circuits, each group went to the opposite Point through the paths/movements below:

Downhill Movements (A to B)
Round 1 – Backwards Inch Worms
Round 2 – Duck Waddles
Round 3 – Backwards Bear Crawls
Round 4 – Side to Side Shuffles

Upward Movements (B to A)
Round 1 – Suicide Stairs
Round 2 – Backwards Run Uphill
Round 3 – Stair Step ups
Round 4 – Uphill Bunnies

Count-o-rama
Name-o-rama
Six – Ukulele
LDP3
Announcements
Prayer
COT
Picture