Author: wstark

3/10/26 0530-0630 “Slow ‘n’ Steadyer” @ Lower Necropolis

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.”

Ruck Pax:
Tackleberry – Q
Huckleberry
Polaroid
Lullaby
Sven
Scooter
Van Wilder

Ruck to sidecut and back. Just over 3 miles.

COR
NOR
6- Fossil
Announcements
LDP3
Prayer

3/10/26 0530-0630 “Slow ‘n’ Steady” @ Lower Necropolis

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.”

Run Pax:
Isosceles
Dutch
Coconut
Full Pull
Meatloaf
Photon
One Man Band
Mile High
Rudy
Longhorn
Soda Pop
Fossil
Guardian – Q

Davis overlook plus a few hills for some of the pax. Thankful for the port-a-john at the bottom of the hill lol.

COR
NOR
6- Fossil
Announcements
LDP3
Prayer

3/9/26
Foundry
Pax:
Thor(q)
Coconut
Meatloaf
Mercy
Wario
Rudy

The Thang: Ladder Workout
For each rung, add the previous workouts. Between rounds, run a lap: stop at the cone midway and do smurf jacks(starting at 10 and adding 10 each lap)
Down:(adding each round)
5 HR Merkins
10 BBS
15 Squat Jumps
20 LBC's
25 Monkey Humpers

Up(eliminating rounds from the bottom each lap)
Round 2:
25 HR Merkins
20 BBS
15 Squat Jumps
10 LBC's
5 Monkey Humpers

Coconut was the leader and I believe made it through round 3 on the way up)

3/8/26
Pump Station
Pax:
Thor(q)
Tarnished
Carmen San Diego
Wario
Lonzo
Nitrous
Echo
Colt 45
Shepherd
Spaulding
Sherpa

The Thang: Tour de Humper
Super wasy premise. We ran a route downtown.
Round1: Every trashcan – 25 Monkey Humpers
Round 2: R1 + every Hydrant – 20 BBS
Round 3: R1+R2+ every cross street – 15 Merkins

We made it about 2-3 streets in with the merkins…not sure if people had fun…There were a lot of monkey humpers done.

3/6/26
Nightmare
Pax:
Thor(q)
Bourbon
Meatloaf
Huckleberry
Photon
Irish Hoss
Spaolding
Gold Star

Welcome and warm ups

The Thang: Connect 4
We played several games of connect four. Pax would complete work, run to cone and then put a token in for their team. Fun was had.

I cannot remember the exact rounds but they were something similar to:
Round 1:
10 Merkins
10 Squat Jumps
10 American Hammers
10 Mt. Climbers

Round 2:
10 Monkey Humpers(2×1)
10 BBS
10 Plank Jacks
10 LT. Dans

Round 3:
10 Burpees
10 Imperial Walkers
10 LBC's
10 Smurf Jacks

03/09/2026 – Move That Cone:

Date: 03/09/2026
Time: 5:30 – 6:15 AM
Location: The Gauntlet – RiverCrest Park, Perrysburg
Q: Bourbon

PAX: 9 PAX:
Mile High
Lullaby
Photon
Casper
Big Spoon
Huckleberry
Polaroid
Oil Change
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer

Beatdown:
• Warm-up:
o Motivators. 10 to 1.

o Two agility ladders with 12 rungs each stacked in a line. One cone in between the two (in the middle of the two).
o PAX count off into two teams.
o Each team has a ball that they throw into the playground game that spits out of a hole that says 1, 2, 3, or 4.
o That PAX can then perform 10x burpees of the number OR run that many sprints out and back (or combination of the two for numbers 2-4).
 The team can also choose if more than one PAX can work together to complete the exercise. If burpees, they can split the load. However, this takes the ability for all PAX on a team to be working toward each of their own cone movements at a time.
o Once completed, they can move the cone into the other team’s ladder.
o The team that gets the cone to the end of the other team’s ladder wins.

Count-O-Rama and Name-O-Rama.
Learn about the 6: Huckleberry.
Announcements.
COT / Prayers and Intentions.

Get Over It!

Pax:
Deliverance (Q)
Fallout Boy

4 Rounds of exercises with corresponding modes of travel. Get as many reps as you can in 3 minutes with a 1 minute recovery.
Then repeat the 4 rounds of exercises.
The goal is to get more reps than the first round (to Get Over It)
Round 1) WW3 Sit ups (10), Hillbilly Hikers (far cone)
Round 2) Block Rows (20), Lunge Walk (short cone)
Round 3) Man Makers (10), Walk (far cone)
Round 4) C-P-R (10), Bear Crawl (short cone)

3/9/26 0530-0615 Camel”ote” @ Camelot

Doubtfire confirmed that I’m not the only Pax that see’s Cameltoe when I read Camelot. Hence the ote rather than toe in the spelling of the beatdown.

Beautiful 44° at the start of the workout in Whitehousetucky. 6 Pax present.

Pax:
Manchester
Purdy
Doubtfire
Echo
Brickyard
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 IC: SSH, Abe Vigodas, slow squats (3 count down, up on 4 for each rep)

The work: We did some exercises in cadence and a few of them OYO. After each letter of work, we ran a loop that was approximately 1/8th of a mile.

Curls
American Hammers
Man Makers
Elf on the shelf
Lunges
Outlaws
Travolta merkins
E2K

CPR
Absolutions
Monkey humpers
Elbow to knee plank
LBCs
Twinkle Toes (Al Gore calf raises)
Overhead press
Elf on a shelf

We didn’t finish all the work which is probably a good thing. We did however finish with twinkle toes which is close enough to the toe of a camel.

The playlist was well received, as usual.

COR
NOR
6 – Brickyard
Announcements
LDP3
Prayers- Aaliyah, Echo and family, Service men and women and their families here at home.

IPC 2025 Week 0 – Zachary Tellier

Thang:
– MOT – 5/10/15/20 yard ladder or shuttle run between each round of exercise(s).
– Round exercises build on to one another until you’ve completed all 5 exercises. (E.G. burpee then MOT, next is burpee + merkins then MOT, etc.)
– Timed workout ends after finishing the final MOT
– Exercises:
10 Burpees
25 Merkins
50 Lunges (both legs = 1)
100 BBC
150 Squats

COT
PAX: Southie and Colson

Date: 03/08/2026
Time: 5:30 – 6:15 AM
Location: Hood Park – Downtown Perrysburg

Hill Work (or Not)

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

Disclaimer

Thang: A little early morning construction at Perrys Monument closed the parking lot. We gathered in the first block near Bard's. End up jogging around Perrysburg – Louisiana Ave. to WS Boundary to Westbrook Dr. to Findlay St to Indiana Ave. and back to the start. A few cooldown stretches at the end of the run.

Pax: 5 Total
Colt 45
Lonzo
Spaulding (on a bike)
Carmen San Diego
Tarnished – Q

COT
Count-O-Rama
Name-O-Rama
6 – Spaulding
Announcements
LDP – SMSK 17.3 Fruit of the Spirit – Gentleness
Prayer