Author: wstark

Knerkins, Swerkins, and Ruck Merkins

20 Swerkins
20 Knerkins
2.5 mile Ruck with 2 stops of 20 merkins with pack

COT
PAX: Southie & Colson

Backblast: February 28th, 2026

AO: CSAUP Homecoming Park, Holland OH

PAX:
Carmen Sandiego – Q
Gulliver – Q
Beaker – Q
Thor – Q
Wario
Spaulding
Rudy
Arch
Lonzo
Waldo
Bourbon
Djibouti
Guardian
Iso
Meatloaf
Viper
Footloose
Photon
Van Wilder
Longhorn
Bevo
Golden Gate
Goldstar
Norm
Mercy
Purdy
Yoshi
Stark
Huckleberry
Shepherd
Deliverance
Hannibal
Quick Draw
OSHA

Workout: CSAUP Black Swamp vs Toledo

FNG’s: none

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: Mosey sled races

The “Thang”:

We joined together for sled races, cone chaos, battle discs and capture the coupon. Had a blast competing with each other. Most important thing was the fellowship during it. Looking forward to doing more events with our brothers from up north.

Count-O-Rama: 52
Name-O-Rama:

The Six – The Situation
LDP3
Ball of Man

Echo-Q
Jersey
Shepherd
Lonzo
Spaulding
Carmen Sandiego
Colt 45
Tarnish
Opening and mosey to bottom of hill. We did 11 burpees at the bottom, 11 Lt. Dans in the middle, and 11 mountain climbers 4×1 at the top. Repeat for the whole beatdown. Goal was to keep moving the whole time!! Closing and Tarnish was the 6.

Echo-Q
Spaulding
Tarnish
Colt 45
Lonzo
Carmen Sandiego
We ran the Louisiana loop. From front street down to way library and back!
I’d say everyone got a 5k at least!
Closing, Lonzo was the 6

2.27.26

PAX
Footloose – Q
Norm
Rudy
Ham
Viper
Goldwing
Doubtfire
OSHA
Lonzo

Animal House

Warm up… Mosey to the top of the hill.

Pair up in 2's

DORA style…. did movements from the top to about 20 yards down the "Dark side" of the hill stopping at the cone to do 40 reps of an exercise and then back up the hill while the partner ran to the trail and back.

Pax – Besse (Q), Southie, Colson

The thang: The Thaw

Warm-Up
– [ ] 20 Step-Out Jacks
– [ ] 15 Imperial Walkers
– [ ] 15 Hillbillies
– [ ] 10 Bodyweight Good Mornings
– [ ] 10 Arm Circles (forward/back)
– [ ] 10 Slow Air Squats
– [ ] 10 Alternating Reverse Lunges
– [ ] 2 minutes continuous easy jog (Gradually increase pace)

Main Event

3 x 8-minute progressive blocks.
Each block builds in intensity.

Block 1

AMRAP for 8 minutes:
• 10 Merkins
• 15 Air Squats
• 20 Mountain Climbers (pet leg)
• 88-yard jog

Block 2

AMRAP for 8 minutes:
• 12 Hand-Release Merkins
• 20 Walking Lunges (10/leg)
• 30 High Knees (in place)
• 88-yard jog

Block 3

AMRAP for 8 minutes:
• 10 Burpees
• 15 Merkins
• 20 Squats
• 88-yard jog

Mary — 4 minutes
• 25 LBCs
• 25 Flutter Kicks
• 25 Freddy Mercuries
• Plank until time

COT

Wednesday Ruck
Mudhole
2/25/26

Pax:
Fallout Boy
Pinto
Raven – Q

Intro
5 principles

Rucked to the south side of the park, followed Lallendorf then to the recycle center, then back to parking lot.

CoT
BoM

Aye!

02-26-2026 – The Climb:

Date: 02/26/2026
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg
Q: Bourbon

PAX Count: 9
PAX Names:
Guardian
Coconut
Longhorn
Bevo (Longhorn 2.0)
Polaroid
Big Spoon
Photon
Lullabye
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 21’s
o Today was a struggle. The PAX missed it twice in a row with a questionable third attempt, but we needed to get to the beatdown. 5 burpee penalty for each of the misses.

• The Climb:
• Each exercise will consist of 26 reps
• Then each PAX charges the grass hill to the top of the wall
• Plank until all PAX reach the top
• 60 second wall squat (counted by each PAX in order until we reach 60)
o Five burpee penalty if anybody comes off the wall; then restart the count at one
• Run down the ramp to the bottom
• Plank until all PAX reach the bottom
• Repeat for next exercise
• Exercises:
o Carolina Dry Docks
o Merkins
o American Hammers
o Jump Squats
o Lieutenant Dans
o Burpees (did not get to this one)
o Flutter Kicks (did not get to this one)
o Diamond Merkins (did not get to this one)

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Big Spoon.
• LDP3
• Announcements
• COT / Prayers and Intentions

02/26/26 – Wakanda – SWOL SUITS
WORKOUT:
– Divide into two teams
– Each team does aide Straddle Hops
while 1 PAX runs around the island to retrieve card out of the draw bucket.
– Team does what card indicates.
– He then drops the card into the deposit bucket
– Number of reps = number on card.
– Face cards & Aces are 12 reps
– Exercise movement corresponds with the suit as indicated below.
– The team with the most cards at the end wins.
♥️ – Burpee
♦️- Lunges (2 is 1)
♠️ – Big Boy Sit-ups
♣️ – Merkins
Purdy – Q
Rudy
Wario
Chubbs
Jersey
Isosceles
Quick Draw

02/18/26 – Grantland –
Party With Purdy
WARM UP:
– Toe Touches
– Calf Stretches
– Tie Fighters & Reverse Tie Fighters – baby arm circles in lunge position
WORKOUT: Circle Up
– 10 Motivators (cadence)
– Curls – 100 or AMRAP
– 10 Squativators
– Wave Merkins (to 10) – Plank position in circle start with one and end at 10
– Side Straddle Squats – This is a side straddle hop while in chair position. Begin in Chair position (a squat with your legs together) and arms to your side. Jump to the squat position with your legs apart and raise your hands up like a side straddle hop while in a squat.
– Shoulder Press – 100 or AMRAP
– Daft Punk (12 count exercise) – Right leg lunge forward (step back to center after each) / Right leg lunge sideways / Right leg lunge back / Left leg lunge back / Left leg lunge sideways / Left leg lunge forward. This completes one full Daft Punk.
Purdy – Q
Huckleberry
Isosceles
Spaulding
Guardian
Rumor
Dill
Thor
Photon