Author: wstark

7/22/26
Mudhole
Wednesday Ruck

Pax:
Fallout Boy
Pinto – Q

Intro
5 principles

Rucked around.

CoT
BoM

Pax
Arcy
Stark
Callahan
Norm
Crawdad
Spaulding
Poe
Shepard
Isosceles-Q

Did a 10×10, 20×20 and 30×30 square and did movement exercises the entire session.

Pax
Flo
Oil change
Mile high
Coconut
Sven
Isosceles-Q

Ran a new loop to theater, to ford, to Wayne, down the locks, through side cut, with options to run to white street and back

4 August 2026 Backblast: Besse, Brogan, and Southie posted.
Warmup: 20 Don Quixotes
Thing: 2.59 mile ruck march on county fitness trail and back.

End with COT.

Zombie Outbreak
Location: The Wall
Date: 07/30/2026

PAX:
Longhorn
Bevo
Mile High
Montoya
Meatloaf
Big Spoon
Rubble
Bobber
Guardian
Spalding
Van Wilder
Huckleberry
Bourbon
Shepherd
Takedown – Q

Workout
COP – THE WARNING SIRENS
Side Straddle Hops (SSH) – 1:00
High Knees – 1:00
Arm Circles – 1:00
Squats – 1:00
Butt Kickers – 1:00
Traveling Lunges – 2:00
Mosey – 1:00
THE THANG – PERIMETER DEFENSE (4 WAVES) 45 sec work / 15 sec recover
Walker Drop → Burpees Barricade
Push → Merkins
Leap the Fallen → Jump Squats
Under the Barbed Wire → Mountain Climbers
Patrol the Fence → Traveling Lunges
Hold the Breach → Plank
Sprint to the Armory → High Knees
Zombie Crusher → Freddie Mercurys

Special Triangles at the foundry 8/3/26

PAX:
Rumor
Big Spoon
Meatloaf
Landslide
Photon
Fat Amy
Coconut (Q)

Intro: Mission, core principles, disclaimer, credo.
Demo of a couple of the moves for the

THANG:

Along the near sideline of the football field, and extending partway into the field. 3 triangles were created. Starting at the left 10y line, a 30-60-90 triangle (extending 20 y down the sideline for the rt(3) side), starting at the 40 yard-line an equilateral triangle–going to the opposite 40, and starting at the 30, a 45-45-90, with the right angle on the 10y line.
Rep count determined by the angle of the vertex you're at.
Starting at the 90 of the 30-60-90, LIME to the 30-degree angle and do thrusters, then LIME along the hypotenuse and at the 60 degree vertex do squrls, then LIME back to the right angle for 90 curl-presses. Then go to the equilateral.
Rifle carry along one edge (20 yds), then 60 incline merkins on the block. Rifle carry to the next vertex and 60 decline merkins with block the tall way, then rifle carry to the last vertex and do 60 x-over offset merkins. Move to the 45-45-90.
do 45 block swings at the first vertex, then murder bunny along the hypotenuse to the other 45, where you do 45 globetrotters, then MB down to the rt. angle where you do 90 2:1 american hammers with the block.

For time.

35 minutes wasn't quite enough. Spoon made it down to the right angle. YHC was on the globetrotters, and some others had just arrived. Would be a good one for a Saturday, or for an IPC. Arms are still shaky.

COT: COR/NOR and Meatloaf on the 6. Also Meatloaf with the LDP3 on Candor–men be ready to speak hard truth with grace, and demand to hear it from others. Take it humbly and know it's for your growth.

Honored to have the lead this morning. SYITG.

08/03/26 – Camelot –
Everybody Wins
WARM UP:
– Toe Touches/Reach For the Skys
– Calf Stretches
– Arm Circles
– 5 count Motivators
WORKOUT: 
• Four exercises at the COT.
• At the start everyone does a 20 count exercise. 
• Run down the path to the shed, then cross the street by the park & around the gazebo & back to the COT area- repeat. 
• Repeat until exhausted or time runs out, whichever comes first. 
– Exercise 1 = 20 Merkins
– Exercise 2 = 20 Double Pump Squat Jump
– Exercise 3 = 20 Yurpee (down to clap pushup, up to double jump)
– Exercise 4 = 20 U-Haul (chest press, then shoulder press with block)

Purdy – Q
Doubtfire
Rudy
Lullaby
Manchester
Guardian
Vespa
Waldo

Backblast: August 3rd, 2026
AO: Gauntlet

PAX:
Bobber
Huckleberry
Mile High

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: Murph Monday

The THANG:

The Murph.

Count-o-Rama: 4
Name-o-Rama

The Sixth: Huckleberry

COT

Ball of man

Date: 08/01/2026
Time: 5:30 – 6:30 AM
Location: The Fortress

Leadership Ruck

Pax: 6 Total
Poe
Bourbon (Running)
Carmen San Diego
Meatloaf
Montoya
Tarnished – Q

F3 Fitness, Fellowship, 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
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Credo/Disclaimer

Discussion:
As you get older, sometimes you repeat yourself. After staying up to watch Hacksaw Ridge on Thursday, the lessons of leadership from the Medal of Honor winner were not lost and I choose a couple of them for discussion this morning. Good news, the lessons are timeless and valuable for servant leaders. The bad news, this movie and discussion was talked about earlier this year. We kept it simple and went over two main themes: Conviction and Influence.

Conviction: Desmond Doss was a religious man that did not believe in the bearing of arms yet wanted to serve his country in war. He would not compromise his conviction. He was ridiculed, beaten, and nearly thrown in prison for disobeying orders but would not compromise his convictions. Instead, he didn’t complain or attack others and quietly lived out his values. Where in your life have you been willing to withstand hardship or difficulty to stand up for something you believe in and would not compromise on.

Influence: Desmond was not the stereotypical leader. His strength was displayed through self-control, humility, and service rather than dominance. No one initially wanted Doss in their platoon. When deployed into combat in the Pacific theatre during WWII, he served as a medic with an infantry unit and did not carry a weapon. After his unit was overrun taking heavy casualties by the Japanese after initially taking the ridge, Desmond did not retreat with the remain men in his unit. He stayed on the battlefield under artillery fire and enemy force to save 75 wounded service members. Through his quiet strength, determination, and belief – he was the spiritual leader of the unit and created the belief in his unit that they would prevail. They would not go back into battle without him. Where in your life has your influence has grown through your actions in service of others.

Count-O-Rama
Name-O-Rama
6: Montoya
LDP: QSL47 Q3.8 Candor
Announcements
Prayer

Backblast: August 2nd, 2026
AO: Pump Station

PAX:
Ukulele

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: The Sweat Sonnet

Warmup: slow jog

The THANG:

Ran from Hood Park to the Nightmare then over to the Fortress and back through 2nd street to the flag. Around 3.2 miles total.

Count-o-Rama: 2
Name-o-Rama

The Sixth: CSD

COT

Ball of man