Author: wstark

5/12/25
Leo XIV WOD

Pax:
Thor(q)
Meatloaf
Coconut
Gold Star
Landslide
Gulliver

Leo XIV WOD

400 Meter Run

4 Rounds:
35 BBS
35 HR Merkins
35 Squats
35 Broad Jumps
Finish lap and repeat

End: 400 Meter Run

5/5/25
Murph

Thor(q)
Guardian
Huckleberry
Spaulding
Lego
Mile High
Fossil

We did the murph with a slight twist. Added 20 curls each round.

5/4/25
Pump Station Beatdown
Thor(Q)
Tarnished
Radio
Guardian
Fossil
Doubtfire
Waldo
Nitrous
Meatloaf
Carmen San Diego
Callahan
Crawdad
Spaulding
Wax On

Welcome

Workout:
Each round had 1min 45 sec to complete work. Each time add 2 reps

Round 1:
10 Squat Jumps
10 Burpees
10 Apollo Ohno’s

Round 2
10 Shoulder Taps
Sprint Cone(each interval go 2 paces farther)
Thrusts

Round 3:
Duck Run
Curls
10 Bonnie Blairs(2×1)

Round 4:
12 Peter Parkers(2×1)
12 Pickle Pounders
12 American Hammers(2×1)

Finish with the NOR

5/4/25
Pump Station Run

Pax:
Thor(q)
Meatloaf
Binford
Crawdad
Wax On
Radio
Callahan
Fossil
Tarnished
Guardian
Carmen San Diego

5/12/25 0530-0615 – Spartan Warmup

Clear skies, 47°. A reasonable amount of dew covered the grass.

Pax:
Spaulding
Huckleberry
Fossil
Photon
Mile High
Montoya
Guardian – Q

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.”

Warmarama: In cadence- Willie Mays Hayes x10, forward arm circles x10, reverse arm circles x10. Mosey to the hill.

The Thang: While it was easy to follow, it made PAX sweat! There is a horizontal run on the east side of the hill… Prior to that on the walking path, we started with three Burpee‘s. Run up the hill that faces the east, make the turn to run across the flat median of the hill and finish by springing up the second level of the hill to the Southwest corner. There, pax performed three jump squats. Down the hill, we went to the adjacent area of the walking path where there was a light and pax performed 3, 2:1 mountain climbers. Pax then ran the loop around the soccer field back to the spot that began with burpees and each exercise point added 3 reps. Second round was six of the given exercises at each point. Third round was nine reps, fourth round was 12, and so on. Photon and Spalding led the way completing all rounds of 21 reps respectively.

Cool down mosey back to the flag.

COR
NOR
6- Montoya
Announcements
LDP3- Where will you be 12 months from now?
Prayer

It was an honor to lead.

5.12.2025 – Live at Camelot Hamilton!

Exercise & Song
Warm Up Song: Alexander Hamilton
SSH x 12
Chain Brekers x 12
Windmill x 12

Dump the tea Song: My Shot
Pass the block, do a burpee

King's Proclaimation
Loyalist – Monkey Humpers
English – Pickle Pounders

Riffle Carry Guns and ships & The Battle of Yorktown
Murder Bunnies

Riffle Carry to Gazebo

King's Proclimation – What comes next? Air Presses

Song: Non Stop AMRAP format
Alarm Clock x 5
Merkins x 10
American Hammers x 20 (2 is 1)

Partner Curls Song: Cabinet Battle #1

Song: The Room Where it happens
Set ups – IC
High Knees – IC
Shoulder Taps – IC
Dips – IC

Cool down – The song, who lives who dies, did not get played

COT

Pax
Doubtfire
Joshi
Fat Amy
Purdy
Vespa
Jingleheimer
Cinnamons
Jimmy Hart
Rudy
Brickyard
Waldo – Q

Jack Be Nimble, Jack Be Quick
PreThang:
25 Don Quixotes
Merkin Mile (optional modify- 1 mile run)

Thang:
25 4-count jacks
MOT: 25 yards
75 BBC
MOT: 25 yards
25 4-count jacks

Round 1 MOT: burpee coupon jump over
Optional Round 2 MOT: burpee broad jump

END: 25 LBC & 25 Superman

COT & LDP3
PAX: Southie & Colson

Backblast: May 11th, 2025

AO: Pump Station Run

PAX:
Carmen Sandiego (Q)
Ukulele
Wax On

Workout: Fartleks
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

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

The Thang:

Jogged over to the wall. Set up five lights with different colors showing varying speeds throughout the lap to the top and back down. Did about 2 miles and ran back to the pump station.

Count-O-Rama – 3
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man

Echo-Q
Fossil
Nitrous
Huckleberry
Photon
Stark
Crawdad
Tarnish
Opening and warmups which were some stretching
Beatdown was 2minute EMOM with exercises ssh,lbc’s,imperial walkers,flutter kicks, step ups, plank,squats,burpees
1 minute EMOM with blocks exercises were curls, rows,block squats,overhead press, step ups, and burpees
Closing

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!