Author: wstark

8/5/26
Mudhole
Wednesday Ruck

Pax:
Armstrong
Pinto
Raven – Q

Intro
5 principles

Rucked to the observation deck and then out the paved bike trail and back.

CoT
BoM

August 6th, 2026
AO: Wall “Black Ops”

PAX:
Ukulele

Carmen Sandiego (Q)

Workout name: Pre-Workout Stairs “Black Ops”

The THANG:

Ran 25 stairs and 4 loop laps.

So humid this morning.

F3 Black Swamp
Armory
8/6/26
5:30 am
8-Year Anniversary: F3

PAX:
Bourbon
Viper
Geppetto
Coconut
Mercy
Guardian
Manchester
Lullaby
OSHA
Fat Amy
Footloose
Waldo
Landslide
Isosceles
Shepherd
Photon
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:
10 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 Mountain Climbers (2 is 1)
Run back to mid-section line

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

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

2-sets of Suicides turning at every two parking space lines.

COOL DOWN:
Round-robin of their choice of 11 reps.

COT: Sixth was Guardian

Attendees: Anchor (Q), Gold Star, Rhino, Ponzi, Red October

Pyramid scheme workout:
20 each ('mericans, LBC's, and squats) then LAP
19 each ('mericans, LBC's, and squats) then LAP
18 each ('mericans, LBC's, and squats) then LAP
etc. until time ends

In programming terms,
Do while n>0
n=20
n x('mericans, LBC's, and squats) then LAP
n=n-1
Loop

8.4.26

PAX
Footloose – Q
Rudy
Viper
Mercy
Landslide
Vespa
Waldo
Fat Amy
Doubtfire
Shepherd

The Murph

7/27/26
Foundry
Pax:
Thor(q)
Meatloaf
Bourbon
Landslide

Started at one cone, did 5 BBS and 5 Broadjump Burpees, run to the other side and repeat.
When you got back to cone 1 you added 5 to each.
Every time around the track you add 5 and by the end see how far you have gotten with the burpee Broadjumps. Simple

Backblast: August 2nd, 2026
AO: Pump Station

PAX:
Finkle
Tarnished
Crawdad
Montoya
Ukulele(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: Hacksaw Ridge

Warmup: Chain Breakers 10, Potato Pickers 10, SSH 30

The THANG:
Partner work. Start at the flag. One partner does burpees while the other goes for a lap: commando crawl through the grass, get to the pavement and bear crawl to the blocks. Make a lap around the monument with the blocks in a farmer carry. Then run a lap around the monument go down the side hill and vault over the wall to get back on the grass and your partner drags you back. Then you switch. Second time the waiting partner does BBS. Then grab the blocks and go down the stairs in a rifle carry, 10 shoulder presses on each landing. Finish with a fireman carry from there to halfway up the hill and back.

Count-o-Rama: 5
Name-o-Rama

The Sixth: Tarnished

COT

Ball of man

Rudy
Gas man
snake bite
shield
lyman
sven
skeeter
viper
osha
big spoon
bull
scoober
Mercy (q)

SWAMPBALLLLL

COT

8/1/26 The Battlefield
Yoshi’s Circuit

Intro/Welcome
Count o rama – 14

Warmup:
5 Count Motivator
Potato Pickers

The Thang:
Stole Thor’s Mario Kart and made my own version. Set up 10 stations around the pond. Buy in was either 15 curls or 5 Burpees and everytime a PAX went through the start had to do the curls/burpees.

Different cards/exercises:
Bob-omb: BBS
Red Shell: Monkey Humpers
Banana: Merkins
Mushroom: SSH
Green Shell: Squats
Lakitu: You fell off the track! Do 5 LBCs and draw another card
Bullet Bill: Skip 2 Checkpoints
Piranha Plant: Go back 1 Checkpoint
Golden Mushroom: Skip to the Next Checkpoint
Leader Killer: Run to Start and every PAX passed must go back 1 Checkpoint
Star: Run Ahead 2 Checkpoints and every PAX passed must go back 1 Checkpoint
Lightning Bolt: Yell Burpees! All PAX do 5 Burpees then finish the exercise they were on, you skip to next checkpoint.

Fun was had by all, except Purdy misreading the Star Card and making everyone go back a checkpoint. We will run this again at different AOs!

Due to Qs 41st birthday, finished with a 40 sec plank and then a 41 count circle merkin.

Count o rama – 13
Name o rama
6 – Purdy
LDP3

COT
Pax:
Yoshi (Q)
Lonzo
Mercy
Arcy
Norm
Fat Amy
Footloose
8-Bit
Doubtfire
Zimba
Stark
Purdy
Terminator

Backblast: August 4th, 2026
AO: Necropolis

PAX:
Huckleberry
Zimba
Longhorn
Yoshi
Van Wilder
Raven
Ten Pin
Hannibal

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: Leave no rucksack behind

The THANG:

Rucked to the Wall and back in pairs. Rotated after each discussion point. Topic was leave no rucksack behind.

Discussions revolved around what’s in a ruck, the cost of looking away, slowing your own pace, carrying not just noticing and building a culture not a moment.

We ended with a circle of commitment.

Count-o-Rama: 9
Name-o-Rama

The Sixth: Huckleberry

COT

Ball of man

Beautiful morning in the 50’s. Great discussions and not many cobwebs that we had to walk through.