Author: wstark

8.20.2025

PAX
Footloose – Q
Scoober
Borland
Rudy
Purdy
Dingo
Viper
Lyman
Snake Bite
Big Spoon
Pom-Pon

Swampball lives

8/23/25
Fortress
Yoked

Pax:
Thor(q)
Binford
Landslide
Red October(fng)
Ukulele
Carmen San Diego
Sherpa
Hannibal
Meatloaf
Wario

Started with the regular introductions and explanations for our FNG.

Warmup: 25 SSH IC, 10 Potato Pickers IC, 10 Chain Breakers, lap around parking lot

The Thang:
We started with a DORA style workout. Broke into pairs. 1 pax running to end of parking lot, other pax doing work with the 50lbs poles. As a team, you had to accomplish:
100 Curls
100 Squats
100 Thrusts
100 Dead Lifts
100 Chest Press

This got us nice and tired. Then we moved into the yoked part. Split into teams of 3. 1 guy doing work while the other 2 carried 1 pole and moved blocks 1 by 1 to the other side of the parking lot. This seemed a little too easy so we upped it to 2 blocks at the end.
Round 2, we stayed in our groups and 1 guy did work while the other 2 took 2 poles and 4 blocks and moved them to other side and back. Farmer Carry Style. Each pax took 2 turns on the poles.

Finished with a test run of Mastermind(more explanation in Gauntlets bb this Monday)

COT and a naming of our FNG…Red October, hard to beat a name like that.

8/23/25
Leadership Ruck
Pax:
Thor(q)
Sherpa
Carmen San Diego
Ukulele
Binford

We got started right away because we had to pick some equipment up along the way. Did a quick check in: Highs/Lows of the week. Then got into talking about our dolphin and what we are able to use it for in different aspects of life.

Got to the midway point and discussion ended. 5 people had to carry 6 50lb 20ft bars back…It was interesting and I haven't sweat that much on a ruck in awhile. Heavier than I thought it would be but we made it back just in time for the COT and the next beatdown.

There was no ruck today.

8/22/2025
Return to the Grid Iron

Welcome
Mission
Five Core Principles

Pax:
Doubtfire (Q)
Barney
Footloose
Goldwing
Fat Amy
Vespa
Manchester
Rudy
Bulldog
Boz (Kotter)
Brickyard
Norm

I took the pax on a journey to the Rabbit Hill where we played a couple of team games.
Each team was required to travel with the following items:
Shovel flag, Cindy, Light, Football. Each pax was required to take a turn schlepping the cindy.
The first game was a race down the back side of the hill to the paved trail. Each team formed a line of pax and had to toss a football to the next pax beginning on top of the hill and racing to the trail approximately 170 yards away. spacing of the pax was up to the team, but if the ball hit the ground a penalty of 3 BBSU had to be paid before proceeding. Before throwing ball to teammate the throwing pax first had to perform 3 burpees. After the throw he had to run to the end of the line and hold plan until it was his turn to receive the next pass.

Game two involved each team throwing their Cindy down the hill in an attempt to hit their pre-placed cone. Fewest throws was declared the winner. Team B made it with 4 attempts while Team A required 5 or maybe 6. (Womp womp) Those pax not throwing the rock had to seal walk down the hill.
Following our two games we moseyed to the shelter house and did some reps of box jumps, dips, V-ups, PJST, Merkins, and Mtn. Climbers. We then proceeded back to the library parking lot for our COT.

Great job by Fat Amy EH'ing Kotter Boz!
Six: Vespa
LDP3: Accountability and Shield Locks. "A many of many companions may suffer harm, but there is one who sticks closer than a brother."
Good words and reminder, Rudy!

8/22/25 – 0530-0615 @ Nightmare.
3 years of F3 for me. After this beatdown, per the weasel shaker stats, I will have chosen to better myself 828 days in that timespan. Unfortunately, I’ve made a lot of choices in that timeframe that have hindered my acceleration as well. That’s what this morning was about. Choosing your hard! There are many hard decisions that we have to make every day, but not making those decisions can ultimately lead to harder things as we go through life. What hard do you want?! I chose this format because it was the first F3 workout that I ever attended the only way to judge your progression is to see what you can do now that you could not do before. I am happy to say that I completed much more of the work this time around and my body also responded to it better as well.

Pax: 21 strong!!
Coconut
Bourbon
Geppetto
Huckleberry
Tackleberry
Waldo
Flo
Madden
Bevo
Longhorn
Photon
Thor
Carmen San Diego
Ukulele
Meatloaf
Echo
Big Spoon
Yoshi
Purdy
Spaulding
Guardian – Q

THANG:
Ante: 1 coupon per PAX.
Warm-up.
8 SSH IC
8 Windmill IC
8 Curl Press IC
8 chainbreaker IC

Used the parking lot to set up 2 workout areas, 8 parking spaces apart.
88 reps in area 1, movement to area 2, 88 reps in area 2, movement back to area 1. repeato.

round1
88 curl-presses, leave your coupon standing there
Dragon walk to area 2
88 jump squats
Pendulum back to area 1

round2
88 block/plate/KB swings
Dragon walk to are 2
88 big boy sit-ups
Pendulum back to area 1

run 8 laps of the parking lot.

No matter what you did this morning, you did something. You got better. #chooseyourhard

COR
NOR
6 – Coconut (may have been on purpose)
Announcements
LDP3 – Accountability
Prayer

Pax: Besse (Q), Southie, Colson

The thang: 30 minute AMRAP

Repeated round until time ends, 100 total reps per round

Round:
10 pull ups
15 burpee coupon jump over
20 coupon curls
25 thrusters
30 gas pumps ( reverse crunches, feet up off the ground and bring knees to chest then out)

End COT

Pax:
Tackleberry
Footloose
Rudy
Lyman
Viper
Big spoon
Lonzo
Spaulding
Landslide
Yoshi
Pom Pom (fng))
Shepherd
Huckleberry
Fat Amy
Waldo
Barney
Purdy
Mercy (q)

Murph

COT

Chutes and Ladders Beatdown
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 Thang:
This beatdown consisted of ladders that had three rungs with each rung having a harder exercise or the same exercise with a heavier coupon. The PAX did 10 reps of each exercise on each rung. The chutes were a short run back to the starting line of the next ladder.
Ladder 1: Merkins, alternating hand merkins using BOSU balance ball XL, Diamond merkins on the balance ball.
Ladder 2: American hammers w/no coupon, 15lb medicine ball, 20lb medicine ball
Ladder 3: Kettlebell Swings 10lb KB, 20lb KB, 30lb KB
Ladder 4: Squats 20lb sand bag, 40lb sandbag, 80lb sandbag
Ladder 5: Thrusters 30lb curl bar, 35lb cinder block, 50lb “Megablock”
Ladder 6: Skull crushers 13lb Kettlebell, 18lb KB, 26lb KB
Ladder 7: Ropes, weighted jump rope, Battle rope, battle chains
Repeat starting at the first ladder doing as many laps as possible.
Count-o-rama: 6
Name-o-rama:
Landslide
Norm
Meatloaf
Wario
Chubbs
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

Down by the river

Vespa – Q
Full Pull
Doubtfire
Irish Hoss
Sven
Huckleberry
Bourbon – 6
Tarnish
Sugar Bush
Twister
Waldo
Purdy
Fat Amy
Tackleberry
Manchester
Yoshi
Barney
Stark

Warm up SSH, mosey to the river.

5 rounds:
Side straddle hops x 10 for everything
Merkins
Big boys
Lt Dans
Run

Circle merk challenge

2 rounds:
10 burpees
10 rock step ups
Run

Mosey back

Count
Name
6