Author: wstark

Maple St Hill Ruck Black Ops

Q Callahan

Pax
Isosceles
Callahan

3.3.2026 – The Commons– 7 of Diamonds

Pax list:
Q – Gold Star
Everest
Ponzi
Wario
Arcy

What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you find him.

Warmup
>Potato Pickers – in cadence
>Windmills – in cadence
>Chainbreakers – in cadence

Beatdown = 7 of Diamonds in grass area. Do each set of reps at all 4 cones, moving between cones with MOT of the round.

1st Round – 7 reps
Mike Tysons
MOT = Bear Crawl

2nd Round – 14 reps
HR Merkins
MOT = Imperial Walkers

3rd Round – 21 reps
Monkey Humpers
MOT = Crab Walk

4th Round – 28 reps
Squats
MOT = Crawl Bear

5th Round – 21 reps
Box Cutters
MOT = Walking Lunges

6th Round – 14 reps
Diamond Merkins
MOT = Komodo Dragon

7th Round – 7 reps
Absolutions
MOT = mosey

COR / NOR / #6 / Announcements / Prayers / COT / Picture

Backblast: February 27th, 2026

AO: Nightmare – Perrysburg Municipal Park – Perrysburg, OH

PAX:
Photon – Q
Bourbon
Huckleberry
Meatloaf
Spaulding

Workout: Curling For Girl…ing?

FNG’s: N/A

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

Warm-up: In Cadence

Photivators: 6-ct

The “Thang”:

PAX participated in America’s favorite winter past-time: curling; F3 style. The sheet was setup in the parking lot as follows. Hog Line was 21m from the button. The House was standard dimensions with a 2ft, 4ft, 8ft, and 12ft circle. Button was illuminated with a lit cone. There was no backline or hack.

PAX split up into two teams of two and YHC was a floater. The progression of the game was as follows.

Offensive team decided who was taking which role on the throw.
“The Stone” estimated how many “reps” of the round’s MOT he wanted to put on the throw.
“The Stone” would aim, close his eyes, and take the pre-estimated number of reps of the round’s MOT, and wherever he ended, he placequd his dot.
During the shot, the “sweeper” would perform an alternative non-blinded MOT next to the stone as it traversed the sheet.
During the shot, the “thrower” would perform curls until the MOT ended for that shot.
Non-throwing team would perform 50 reps per person of the round’s queue exercise as a timer for the offensive team.

Each team alternated roles over the course of 4 throws per round. Scores were tallied at the end of each round and were pointless.

Two rounds were played. Exercises were as follows:

Round Stone MOT Sweep MOT Queue Exercise
1 Bear Crawl Burpee Broad Jump SSH
2 Broad Jump Lunge Walk Block Toe Taps

Ended with:
Count-O-Rama: 5
Name-O-Rama

The Six – Meatloaf

LDP3

Ball of Man

Spreadsheets from the Gloom: This was a good first run with some obvious improvements to be made. “Stone” blind MOT idea was solid. Bear crawl was a good choice. Broad jump was not…too hard to aim and control, and cones became a hazard as the jumper got close. Crab walks would be good. Those two should be good enough for a two-round game. Do not use explosive exercises. Sweeper MOTs can be explosive. Broad jumps, frog jumps, and lateral hops would be good.

Biggest issues was the non-throwing team…what they do during the throw. The loose 50 reps of the queue exercise didn’t work well enough to push the throwing team to move and to work the non-throwing team. I think a better alternative would be for throwing team to perform 15 burpees PER-PERSON starting right after their dot is placed for their just-thrown stone. It keeps the heart-rates high and it forces the new throwing team to hurry their shot. This formula would continue for the duration of the round.

In general, this would work best in a lit parking lot like The Armory or The Gauntlet, where the house can be drawn in chalk and lit cones are not required, but any parking lot would probably work.

Curling tunes were as follows:

“In The Stone” – Earth, Wind & Fire
“Push” – Matchbox Twenty
“Push It” – Salt-N-Pepa
“Slide” – Goo Goo Dolls
“The Sweep” – Westside
“Slide” – Slave
“Stop The Rock” – Apollo 440
“Like A Stone” – Audioslave

Would like to run a revised version of this sooner rather than later to iron out the wrinkles. Would make a great winter staple once those improvements have been made.

3/3/26 – Murph

Q- OSHA

PAX:
Mercy
Rudy
Snakebite
Viper
Lonzo
Echo

The Murph:
1 mile run

100 pull-ups
200 push-ups
300 air squats

1 mile run

6 – Mercy

Q: Casey (Big Spoon) Lofthouse
Route: https://www.plotaroute.com/route/3236595?units=miles

PAX Present:
Sven
Mile High
Isosceles
Van Wilder
Golden Gate
Quick Draw
Gulliver
Geppetto
Scooter
Arkie
Lullaby
Polaroid
Bourbon
Rumor
MacGyver
Guardian
Coconut
Carmen San Diego
Photon
Finkle
*Hamilton (Finkle's Dog)
Big Spoon

Roast the ‘Loaf
The pax banded together and created a tough workout for Meatloaf.

Pax:
Coconut
Big Spoon
Photon
Rumor
Norm
Meatloaf
Rudy (Q)

The Thing:
We started the workout with a single rep of burpees and then finished running a circuit around four cones. Each subsequent round we added a new exercise and did the number of reps that was equivalent to the round number of when the exercise was added. Between exercises ran to the next cone of our circuit. The exercises for each round and the total count are listed below:
Burpees (12)
Jump squats (22)
Absolutions (30)
Arm circles (36)
Jumping spiders (40)
Burpees broad jumps (42)
Mike Tysons (42)
Side straddle hops (40)
Big boy situps (36)
Bonnie Blairs (30)
Bonnie blue balls / leg lift dollies (22)
Merkins (12)

2/23/26
Gauntlet
Pax:
Thor(q)
Rumor
Bourbon
Papa Bear(FNG)
Huckleberry
Photon
Gold Star
Big Spoon
Guardian

Station Work:
1: Sled 1
2: Mosey
3: Curls
4: BBS
5: Sled
6: Mosey
7: KBS
8: Merkins

Fallout Beatdown

Pax:
Deliverance
Fallout Boy (Q)
Pinto
Raven

Half-Murph. Shuffle to Starr Elementary. Tabata 90 seconds per round. 10 Rounds with goal of 5 pull ups, 10 push ups, 15 squats per round. Bonus round as time allowed.

3.2.2026

Pax
Footloose-Q
Mercy
Lyman
Irish Hoss
Mike High
Papa Bear

First Monday of the month Murph.

3/2/26 Camelot
With Purpose

Intro/Welcome
Mission
Core Principles

IC Warmup:
SSH x 15
Potato Pickers x 10
Forward Arm Circles x 10
Reverse Arm Circles x 10

The Thang:
11s style workout focusing on Reps ‘With Purpose’ get those quality slow count reps instead of fast paced reps.

Start with 10 HR Merkins
Ran to first light post where we had placed our blocks and did 11 Goblet Squats
Ran to next light post and did 1 Lt. Dan
Ran back to first light post and did 11 Curls
Ran back to the beginning and did 9 HR Merkins.

Block work was always 11 Reps

The group pretty well stayed together and completed 1 total 11s round.

Count o rama – 6
Name o rama
6 – Yoshi
LDP3 – Doubtfire/Manchester
Announcements – RRC Aug 15th, get out and Q
Closing Prayer – Doubtfire

COT
Pax:
Yoshi (Q)
Guardian
Doubtfire
Viper
Lonzo
Manchester