Author: wstark

Convergence pre-run. 0530-0615

Qs: Isosceles/Spaulding
Pax:
Dougie
Lonzo
Norm
Capital
Fat Amy
Sven
Bourbon
Paddleboat
Mayor
Houdini

45 min out and back run!

5/10/2025 F3 Blackswamp and F3 Toledo Anniversary Convergence
0630-0800 beatdown

Clear skies and a brisk 45° to start the morning.

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”

Pax (113):
Bourbon
Mr. Belding
Pixar
Geppetto
Stark
Brita
Hannibal
Johnny
Tupac
Huckleberry
Thai Guy
Beaker
Cobra Commander
Waldo
Gas Man
Patch
FNG x4
Viper
Freeloader
Coconut
Chopstick
Wooderson
Deep Impact
Drip
Iso
Spaulding
Flo
Casper
Heisenberg
Fat Amy
Footloose
Lonzo
Photon
John Denver
Bluto
Tarnished
Meatloaf
Lyman
Nougat
Lift Kit
Gulliver
Colson
Brogan
Claymore
Manchester
Floppy
Orange kilt
Nimbus
Runt
Lego
The Situation
Echo
Sven
Radio
Hannigan
Mile High
Goldwing
Norm
Mayor
Hacksaw
Socrates
Quadzilla
Sherbet
Good Burger
Spike
Simmons
Yoshi
Archy
Pinto
Pimento
Ponzi
Everest
Jimmy Dean
Beast mode
Modell
Landslide
Stalker
Slurpee
Binford
Thin mint
Dr. Banner
Charmin
Chanel
Fossil
Ollie
Goose
Ricky Bobby
Djibouti
Gas Man
Bambi
Smails
Gold Star
Earl Grey
Golden Gate
Bull
Paddle Boat
Houdini
Thor
Billy Bob
Mickey
Sheppard
Rudy
Wipers
Terminator
Speedo
Southie
Doogie
Crawdad
Wax On
Guardian – Q

4 stations of work were assembled. They were as follows:
1. BLIMPS – highlighted by 5 cones, equally spaced out representing 5 years of F3 Blackswamp. 8 reps at each cone of no cheat/perfect merkins for round 1 and plank jack shoulder taps for round 2 in honor of 8 years for F3 Toledo. The shoulders felt this one!
2. Tire flip relay. 4 tractor tires wet placed in a line for 4 teams. The buy in flip flopped from 3 burpees to 3 HR merkins on a 2 minute emom timer. 2 PAX at time then took turns flipping the tire x2. It was a race that left PAX winded for sure!
3. Sleds, baby!!! Mush!! Relay race format had the PAX bent over gasping! While waiting in line for your turn at the sled, PAX performed BBSU, squats, and imperial walkers in each of the respective rounds. A buy in was needed here too, in the form of burpees, HR merkins and Lt dans. Deep Impact spilled Merlot after this one 🤮 🍷 👊🏼
4. Cindy time! 🧱 were used and groups took turns utilizing the coupons for farmer carry’s, thrusters and curls (for the girls). Alternating BBSU and merkins were the “rest” as PAX waited their turn to tote the Cindys as many times as the time allotted.

The COT was formed and a COR was done to the tune of 113 PAX! NOR followed. Nimbus was the 6. Great speech on how he got his name and the reason he was at convergence (shoutout to Stark!). LDP3 was given to us by Norm – Freed to lead.
Announcements were made. Many thanks were given. F3 Toledo Nantan flag was passed from Cobra Commander 🐍 to Beaker. Cobra led with consistency, candor and grace. Thank you, CC! F3 Toledo is in great hands with Beaker! Personally, I’m excited to work with him on some future collaborations! Footloose led a massive and stinky ball of man. He reminded us all of the gift that’s been given to us. Let us press on and reach more MEN with purpose and intention!

The morning culminated with a group photo in front of the F3 light post at The Battlefield. Grateful and blessed to be a part of something so special! Thank you to everyone for being there!

5.9.2025

PAX
Footloose -Q
Norm
Huckleberry

5/9/25

PAX:
Fat Amy (Q)
Rudy
Goldwing
Waldo
Tackleberry
Jingleheimer
Viper
Doogie

Warm-up: Motivator & Squativator
Indian Run to base of the Hill

4 Rounds:
Round 1: Run up hill, 10 burpees at the top, run backwards down the hill, 10 burpees at the bottom
Round 2: bear crawl up the hill, 20 absolutions at the top, crawl bear down, 20 absolutions at the bottom
Round 3: stairs up the hill, 30 merkins at the top, stairs down, 30 merkins at the bottom
Round 4: lunge walk up the hill, 40 smurf jacks at the top, lunge walk down, 40 smurf jacks at the bottom
Indian Run Back

Beatdown – Spartan BLIMPS

Q: Gold Star
Pax:
Huckleberry
Photon (#6)
Spaulding

Warmup – SPMICE
SSH – in cadence
Windmills – in cadence
Willy Mays Hays – in cadence

Beatdown = 11’s and BLIMPS

11’s
1 x hand release merkin, run to playground, 10 x pullups, run back, spear throw.
Pick up 6 till all are done with 11’s

BLIMPS
B = 5 x burpee
L = 10 x lunges (2is1)
I = 15 x imperial walker (2is1)
M = 20 x merkins
P = 25 x plank jacks
S = 30 x squats
Run around concessionstand after each round. Repeato

COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture

S.W.0.L.E

PAX
Chubbs – Q
Lyman
Wario
Landslide
Gulliver

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five core principles: Free of Charge, Open to all Men, Held Outdoors, Peer Led, Ends with COT

Warm Up
Backwards walk for half loop, jog second half
Windmills, Chain Breakers

The Thang
Sprint to speed bump #1
Walk to speed bump #2, 10 Burpees
50% jog to speed bump #3, shoulder station
60 Air presses
60 Shoulder Claps
30 Plank shoulder taps
Lunge to speed bump #4, Core station
40 American Hammers
40 LBC's
40 Heels to Heaven
Bear Crawl to stop sign, Coupon station
20 Curls
20 Presses
Jog to start and repeat

Finished by carrier our blocks back and do one final sprint

COR
NOR
6 – Wario
Announcements
LDP3
Have you ever thought about the why?
Why doesn’t F3 charge a fee?
Why is it only men?
Why are always outside?
Why do we take turns leading?
Why do we begin and end each beatdown the same way?
COT

The Upper Wall BB

Welcome
Mission
Principles

Pax
Lego
Golden Gate
Fossil
Bourbon
Oil change
Mile High
Footloose
Geppetto
Montoya
Fickell
Piggly Wiggly
Nitrous
Flo (Q)

Partner Work
One pax runs while partner performs an exercise.
Two rounds per pax then move on to the next exercise.

COT

BackBlast for "Naomi's day" at the armory on 5/8/2025

PAX:
Callahan
Photon
Tarnished
Brickyard
Waldo
Doubtfire
Viper
Rudy
Gold Star
Stark
Huckleberry
Guardian
Coconut (Q)

Playlist:
"Osaka" by Naomi
"Oceans" by Pearl Jam off the album 10
"Beautiful" by 10 Years
"Girl on Fire" by Alicia Keys
"I Will Survive" by Cake
"Kind to Myself" by Tenth Avenue North
"Candles" by Daughter
"Believer" by Imagine Dragons
"Dragonfly" by Ziggy Marley

Intro: Mission statement, Core Principles and Disclaimer.
Warm-o-Rama: 10 Willy Mays Hays in cadence, 10 Windmill in cadence.
Today is the 10th birthday of my youngest child, Naomi.
In honor of her, the workout is a 10 layer cake, decreasing in size but increasing in precariousness as you get near the top. exercises are always x10, and except for the SSH, all use a Cindy
2 lines of cones set up, complete even sets at one line, then MOT to other set for odd. MOT back.
10 (x10) SSH IC
9 (x10 etc.) Curls
8 Cactus Squats
7 Curls
6 Calf raises
5 Curls
4 Block swings
3 Curls
2 Emperor Makers
1 Curls
In between each layer of cake, a layer of jam is needed (Naomi likes Lemon cake with raspberry jam between the layers). The jam is the MOT, which today was a block roll between the two lines of cones.

Once the layer cake is finished, add the candles. 10 burpee block jump-overs.

And if time allows, icing on the cake is a dragon-walk around the perimeter of the work area. Stark took home the biggest slice.

COR/NOR, Stark 6.
Prayers for Shane, Jodi, Naomi.

It was an honor and a joy to be able to bring today's tribute for the PAX at the armory, and I was touched by their enthusiastic participation and tribute to my Naomi in the COT.

5/7/2025

Welcome
F3 Mission & Core Principles
Ethos

PAX:
Canteen
Lonzo
Norm
Gulliver
Lyman
Guardian
Footloose
Sven – Q

Warmup: 20 Side-Straddle Hops

Mosey over to the Quiz Area

The Game: Trivia Pump-athlon
-Each category has its own correct and incorrect exercises
-Point values correspond 1 to 1 with exercises owed
-Anyone may step up to answer, but your TEAM will be responsible for completing the exercises
-There are two Daily Doubles hidden on the board!

Categories:
Know Your Role
Can You Smell the B.S.?
Men acting like boys
Get flexed on bro
Potent potables

Correct Answer Exercises:
Imperial Walkers
Merkins
Monkey Humpers
LBCs
Curls

Incorrect Answer Exercises:
Lt. Dans
Mountain Climbers
Box Cutters
Burpees
Shoulder Press

If no one gets correct answer – quizmaster knocks out 5 burpees due to bad question!

Countorama
Name-o-rama
Guardian was the Six
Announcements
Ended in Prayer.

Honor to be be there, Honor to Lead.

Sven

Echo-Q
Coconut
Fossil
Mile High
Ukulele
Ran to conant to the trail and to the top of the hill in Perrysburg. Indiana and river rd