Author: wstark

5/3/2025
Q Runt
Q Crawdad

Rudy
Footloose
Arcy
Thor
Djibouti
Doubtfire
Viper
Hannibal
Doogie
Fat Amy
Vespa
Lonzo
Wipers
Norm

What we did….
Ruck to the river
Run to ?

Flag handoff from Runt to Crawdad

Assumed it was the following PAX

Guardian
Spaulding
Tarnished
Carmen Sandiego
Radio – Q

Nightmare – 5/2/25 – Fat Amy’s Mosey

PAX:
Pimento
Huckleberry
Coal
Nitrous
Photon
Meatloaf
Guardian
Spaulding
Bourbon
Gold Star
Fat Amy (Q)

Warm-up: 6 ct motivator, 5 ct squativator

The Thang: Mosey around the Nightmare and complete the Fat Amy WOD (developed by crazy cross-fitters, made better by even crazier F3'ers)
Set a timer for 2 min: run as pack, stop on the timer, complete the exercise, and run again until timer sounds, repeato.

Exercises done:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (1:1)
10 Burpees
20 Merkins
10 Burpees
Bear Crawl out and back
10 Burpees
20 Merkins
10 Burpees
30 Lunges (1:1)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

5/2/2025

Pax
Footloose -Q
Huckleberry

Rucked in the rain starting at the Fallen Timbers Monument.

Rosco joined us.

F3 BB
Backblast: April 29th, 2025
AO: Necropolis
Workout: Riverwalk Run

PAX:
Capitol – Q
Coconut
Mile High
Bourbon
Fossil
Guardian

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 core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. 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.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him

The “Thang”:
An out and back run.

Route – Run across the bridge towards Conant St., to the left down to the riverwalk path. Run the path along the river (stay left at forks in path) after seeing the park shelter on the right, take the next right up through side cut. Cross the street and hang left to continue out the bike path. Turn back at 5:55am. Same route back.

Pickup the six. Stretches in the parking lot.

Ended with COT:

Count-O-Rama
Name-O-Rama
The Six
Announcements
LDP
Ball of Man

F3 BB
Backblast: April 21st, 2025
AO: Gauntlet
Workout: Capitol's FNG Experience

PAX:
Capitol – Q
Huckleberry
Bourbon
Spaulding
Fossil
Mile High
Irish Hoss
Carmen San Diego
Photon

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 core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. 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.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him

The “Thang”:
Re-live Capitol's FNG experience.
The beatdown on my first day out was Burpeclipse led by Photon. The general idea is that variations of burpees get harder as you go. The version I led was a bit modified based on memory.

Mosey to the hill behind the baseball fields.
Starting at the base of the hill, do the following rounds of burpee variations. In between each set of burpees run up and down the hill twice.

10 Up Downs [2 hill sprints between each set]
10 OG (regular) Burpees
10 HR (Hand release) Burpees
10 One-legged Burpees
10 Mountain Climber Burpees (4 Mountain Climbers after the pushup)

Run the loop – a quarter mile around the soccer field, return to burpee sets.

10 Diamond Burpees (pushup with hands close together)
10 Plank Jack Burpees (kick both legs out and back in after pushup)
10 Peter Parker Burpees (during pushup, raise right knee up, do another pushup raise left knee up)
10 Kraken Burpees (three pushups instead of one)
10 Broad Jump Burpees (stand with both feet together, long jump forward, do a burpee where you land, continue 5 out and 5 back)

Mosey back to the flag.

Ended with COT:

Count-O-Rama
Name-O-Rama
The Six – Irish Hoss
Announcements
LDP
Ball of Man

5-2-25 OG Nightmare

Viper
Mr Anderson
Brickyard
Tackleberry
Goldwing
Doubtfire – 6
Manchester
FNG – Jingleheimer
Waldo
Pooh Bear
Norm
Vespa – Q

Mission. 5 core principles, credo
Warm ups: ssh, arm circles, imperial Walkers.
mosey to hill
Pair up, 100: squats, merkins, big boys, and burpees, while partner runs. Hill sprint every 7 minutes.

Countorama
Nameorama
Six
Name FNG Jon Bringman “Jingleheimer”
Cot

*Should be 300 squats, not sit ups

Murph.
Men present: Dora, Southie, Bob Ross, Kolson, Dynamite, Sumo (FNG)
1 mile run
100 pull-ups
200 push-ups.
300 sit ups.
1 mile Run.
End in COT

cRaZy 8's @ the Commons 04/29/2025

Pax: Ponzi(Q) , Huckleberry, Crawdad, Anchor

Mission and Core Principles

8 Reps each exercise in a round

Cycle 1: Absolutions, LBCs, American Hammers, Imperial Walker, Big Boys, Run
Cycle 2: Air Press, Dips, Merken, Decline Merken, Mike Tysons, Run
Cycle 3: Burpee, High Knees, Squats, Leg Lifts, Mtn. Climbers, Run

Repeato – Time estimate allows 3x

COT