Author: wstark

Murph
Men present: Colson, TJ, Dora, Bob Ross, Southie, Brogan, Cheyenne
1 mile run
300 squats
200 Pushups
100 pull-ups
End with COT

Backblast: March 14th, 2025

AO: Nightmare

PAX:
Carmen Sandiego (Q)
Piggly Wiggly
Guardian
Bourbon
Capitol
Van Wilder
Thor
Tarnished
Photon
Badger
Spaulding

Workout: Big Trouble in Little Perrysburg
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.

The warmup: Goofballs, piano keys, rubber bands, Willie Mayes Hayes

The Thang:

Big Trouble in Little China themed beatdown. Jack Burton who is our hero, was a truck driver that saved the world. First exercise was a run around Municipal Park and stopping at different lights. Red means absolutions, green means sprints and blue means stop.

After that, we went back to the flags to pick up our coupons to go (rifle carry) to the open fields where the pork chop express (sled with 70 lbs) was.

This part was consisted of three core mechanisms that were in constant motion.
– The Pork-chop Express
• One Pax took the sled and pulled it out to the light and back (50 yards)
– Egg Shen’s 6 Demon Bag
• While the sled was out, the rest of the team did an AMRAP of one of the six exercises on the list.
• exercises: man makers, curls, goblet squats, overhead press, skull crushers, grave diggers
– Lords of Death
• when the sled returned, the PAX carrying the slide completed the AMRAP of the exercise that the team was doing.
• all other PAX sprinted to the light and performed ten merkins and sprinted back.

When finished, we came back and did squats with blocks to Flower by Moby.

Count-O-Rama – 11
Name-O-Rama
The Six – Van Wilder
LDP3
Ball of Man

This beatdown idea and format was from Plainfield F3.

Pax: Besse (Q), Dora, Southie, Colson, Cheyenne, Moneyball (FNG)

Location: The Pit

The Thang: Historic Superhero Beatdown
– [ ] Coupon curls – 25
– [ ] Lex Luthor – 25
– [ ] Iron Hulks (ratio 1:4 of diamond Merkins to Carolina drydocks and/or air presses for a total of 55 diamond Merkins and 220 CDD or air presses in 10 sets (1-5))
– [ ] Captain Thor (ratio 1:4 of big boy sit ups and American hammers for a total of 25 big boys, sit ups and 100 American hammers in 10 sets (1-5-1))
– [ ] Tubthumping (continuous fast feet and hit the deck Burpee‘s with Merkins 32 times throughout this song when we get knocked down)
– [ ] Captain Therkin (Captain Thor with 5 Merkins between each set for a total of 25 big boys, 45 regular Merkins, and 100 hammers (1-5-1))
– [ ] Stand Up, Sit Down Song
– [ ] Superman’s – 40
– [ ] Merkin Jax (ratio 1:4 of 1 Merkin to 4 Jax for a total of 25 Merkins and 100 Jax (1-5-1))

We welcomed FNG Moneyball (Alexander, 16)!

Ended with a COT.

3/13/25 – The Great Wall

Irish Hoss – Q
Ham
Coconut
Photon
Thor
Badger
Tarnished
Finkle
Spaulding
VanGogh

Warmups
8 count motivator
World’s greatest stretch
Downward Dog

The Work
Wall Circuit starting at 10 reps descending each round.

Aussie Merks – gather Materials
Sumo Squats – gathering
Wall Climbers – climbing
Dirty Hook Ups – building
Burpees – lookout for Mongols
Down Steps to complete circuit

Questions for reduced rep burps
How long is the wall
How many years to build
Why built
What capital city does it protect
How many times have i been to the Great Wall

Closed by picking up the 6 and ended in COT.

3/13 – The Armory

Care Bear Squared

Q – Viper

PAX:
Manchester
Doubtfire
Geppeto
Bourbon

The Thang:

Warm-up – Willie Mays Hays, Potato Pickers, SSHs, Chain breakers

For the main workout, it's set-up in a square. Bear crawl from the 1st corner to the second, do 25 squats. Sideways bear crawl to the left to the next corner, do 25 merkins. Backwards bear crawl to the 3rd corner, do 25 Big Boi's. Sideways bear crawl to the right back to the start, do 25 burpees. Repeat.

COT –
6 – Manchester

Announcements – Geppeto's BS tour to thank all for their support continues.

Prayers – Surgery for Bourbon's daughter and Manchester's son. Bourbon and his family.

Cobra 🐍 Kai Cleanup
PAX:
Geppetto
Casper
Lyman
Stark
Cinnamons
Mercy – Q
Lonzo – Q

We counted off into 2 teams, rucked over to playground area, and completed a team Murph to get warmed up. Then we rucked around and cleaned up trash around the park. We collected a lot and the park is a quite a bit cleaner.

QIC
Stark

Pax

Spaulding
Deliverance
Coconut
Binford
Callahan
Thor
Isosceles
Mile High
Meatloaf
Landslide
Golden Gate
Purdy
Jennay
Photon
Viper
Full Pull

The Thang
Partner up. One partner does an exercise at the starting location while the other runes around a circle of 7 cones doing a second exercise. Each cone has one number for the famous phone number 8657309. Do the rep identified at each cone. Once partner one is back, they switch. 5 rounds, 8 mins each.

First exercise is the exercise at the starting location. Second exercise is the one around the cones.
1.) Flutters, Diamond Merks, run
2.) Skiers, j-Lo, run
3.) Box Cutter, Star Jumps, run
4.) Superman, TXHRM
5.) Bonnie Blair, Flying Squirrel, run

COR NOR and I chose 2 sixes. Jennay because he randomly showed back up in town. So the fact that I ran this workout for the first time and he showed up was mind blowing. The other 6 was Thor so we could hear the story of why he dropped the PHAT from his name.

Love these dudes and their journeys.

Always an Honor
Always my Pleasure
~Stark

03/12/2025 – Core and More:

Date: 03/12/2025
Time: 5:30 – 6:15 AM
Location: GrantLand; Rotary Park, Perrysburg, OH

Q: Bourbon
PAX Count: 3

PAX Names:
Photon
Huckleberry
Bourbon (Q)

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 Statement

The Thang:
• Start with Motivator’s (10 to 1)

• Core and More:
o PAX were asked to bring a cinder block and a yoga mat or towel if preferred
o PAX perform 50 reps of the assigned core exercise.
o PAX perform 20 reps of merkins.
o PAX perform 20 reps of curls.
o Once complete, each PAX runs sprints to and from the cones until the 6 is finished.
o Repeato with next core exercise.

 Core exercises (50 reps each):
• Leg Levers
• Alternating heel taps (2 is 1)
• Big Boy Sit Ups
• Freddie Mercury’s (2 is 1)
• LBC’s
• Oblique Crunches (50/side)
• Flutter Kicks (2 is 1)
• American Hammers (2 is 1)
o Finish with group Plank hold.

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

3/11/25 Murphy’s Law

Irish Hoss – Q
Landslide
Footloose
Doogie
Wax on
Manchester
Rudy
Isosceles
Shepherd’s Pie
Huckleberry
Spaulding
Crawad

12 strong for the Murph. Wind was fierce but the group powered through. We learned a great lesson on Murphy’s Law as Mercy had some issues preventing him from joining, so there was no music.

Ended in COT

Black Ops Spartan training

Callahan
Guardian
Purdy
Tarnished
Thor
Isosceles – Q