Author: wstark

Waldo, "Golden Gate" should read "Gold Star"

Backblast: April 23rd, 2025

AO: Grantland

PAX:
Carmen Sandiego (Q)

Workout: Pre-workout ruck (black ops)
FNG’s: No

The Thang:

Rucked around Rotary Park and Fort Meigs Elementary for 2.6 miles.

Backblast – April 23, 2025
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Geppetto – Q
Bourbon
Tarnished
Golden Gate
Guardian
Huckleberry
Irish Hoss
Callahan
Fossil
Stark
Hannibal
Echo
Carmen San Diego
Crawdad
Photon

Workout: Manion WOD

No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.

Manion WOD:

Seven Rounds:
400m run
29 squats (slick or with weight – sandbag, ruck, etc.)

Ended with:
Count-O-Rama
Name-O-Rama
The “Six”: Tarnished – Attended a Stark Bourbon tasting and that is how he got his name. Being in the group helped him get through a tough time with aging parents. He’s been grateful for the group and the encouragement and support

Announcements – Convergence May 10th. Durable Dad Yoga Session for PAX and M’s an Vital Vibes Yoga-check their website for day and time.

Ball of Man – Prayers for Wario, Guardians friend Steve and others. Prayers for those who defend our nation.

Spreadsheets from the Gloom: Fifteen strong honoring USMC 1st Lt Travis Manion. It was an honor to lead.

www.travismanion.org

4/23/25

PAX
Footloose -Q
Norm
Sven
Lyman

Pre run

Echo-Q
Ponzi
Everest
Anchor
Huckleberry
Wario
Opening and warm ups, SSH, Willie Mays Hayes, windmills
Beatdown was 2:00 minute rounds of exercises. Mtn. climbers,SSH, plank, imperial walkers, squats, flutter kicks, step ups
1:00 minute rounds of curls, block rows, overhead presses, man makers, high knees and finished with a 2:00 plank
Closing, Everest was 6

Frodo Baggins 5K

Pax: Southie, Colson, Brogan (Q)
Warmup: stretching and 15 Don Quixotes
Beatdown: 5K run
40 squats
30 merkins
COT

4/22

Q – Viper

PAX:
Footloose
Mercy
Shepherd
Djibouti
Waldo
Spaulding
Rudy

The Thang:
We Murphed. Clockwise. Some did a "leap Murph" to make up for alleged shortcomings on other Murphs.

6 – Mercy

Prayers – Gulliver's mom, Bluto

2.0 Beatdown at The Fortress 4/13

Pax:
Coconut
Tiny
Carrot
Chopstick
Photon
FNG (Photon 2.0)
Spaulding
Guardian
Madden
Capitol
FNG (Capitol 2.0)
FNG (Capitol 2.0)
FNG (Capitol 2.0)
Irish Hoss
Ninja
Wax On
(FNG Wax On 2.0)
Broadway
Primetime
Doubtfire (Q)
Doubtfire's M
Tommy Coppage (FNG)

I broke this beatdown into 4 unique games to break up the monotony for the Littles. We started by breaking into two teams. Broadway and Tiny rock, paper scissored for first "at bat". Broadway scissored Tiny's Paper.
The first game was to have one player throw a lacrosse ball into one of three goals. The farthest goal gained the greatest number of points for the team, but if missed, it cost the least amount of reps for the opposing team. We played 5 rounds with each team sending one thrower to the plate per round. Losing team did reps while winning team held plank.

Game two was a good old fashioned game of kickball. Each run scored resulted in 5 reps for the defensive team. Each out made resulted in reps for the offensive team.

We then played a fun game of Bocce Ball. Each team had four balls. The nearest three balls were scoring balls and resulted in reps for the losing teams.

Lastly, we threw a frisbee about 100 yards to the tee box of Disc Golf Hole #8. While the frisbee was in the air, we got to run. Once it hit the ground we had to bear crawl to the frisbee. When we got to the tee box we formed two lines. Each team alternated throwing their disc toward the cage. Each throw resulted in reps.

This concluded our third edition of the 2.0 workouts in 2025.

We had a blast. We look forward to seeing you in May on the THIRD Sunday.

-Doubtfire

Necropolis Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Workout:
We rucked around the sidecut loop along the river then back along the towpath. We got 3.22 miles in.
6 Speech
Count-o-rama: 4
Name-o-rama:
Raven
Photon
Echo
Guardian
Coal
Geppetto
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

Backblast: April 22nd, 2025

AO: Necropolis Run

PAX:
Carmen Sandiego (Q)
Norm
Mile High
Coconut
Gulliver
Fossil
Capitol

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.

Warmup: jog to the parking lot across the street. Butt kickers, high knees, karaokes, Dion Sanders, backward stretch walks, wiggly arms

The Thang:
Ran to the wall. Lights were setup throughout. Red meant 3 burpees, green meant sprint, blue meant jog and white meant walk. I would change the colors varying the speeds. Towards the end, anyone could change them. Ran back to the flags. Stretched with Willie Mayes Hayes and Piano Keys.

Count-O-Rama – 7
Name-O-Rama
The Six – Carmen Sandiego

LDP3
Ball of Man