Author: wstark

There was no ruck this week.

Welcome
F3 Mission & Core Principles

PAX:
Footloose
Norm
Landslide
Purdy
Gulliver
Lyman (QIC)

Warmup: 10 Side-Straddle Hops, 10 Windmills,

The Thang:
Run a 1/2 mile lap
Then choose a weight (if needed) and choose an exercise to do 30 reps.
Weights: 20lb dumbbells, 25lb plate, 25lb kettlebell, 35lb cindy, or 40lb rucksack

Excercises:
Kettlebell swings
Thrusters
Overhead press
Merkins
Lunges 2:1
Squats
LBCs

Run another lap, 30 reps of choice, repeato.

Countorama
Name-o-rama
Gulliver was the Six
Announcements
Ended in Prayer.

Pleasure to lead today!

Lyman

Beatdown Name: A Wakanda Mosey…in cadence?
Date: 05.01.2025
Location: Wakanda

QIC: Gulliver

PAX:
Meatloaf
Chubbs

Welcome
F3 Mission and Core Principles
Disclaimer
Warmup: Cherry pickers in cadence, stretch to each side for 10 seconds, worlds greatest stretch
The Thang:
Ran to Biggby and back and introduced a little song to be sung in military cadence style by the PAX.
COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

Rise Up! Beatdown

Pax:
Guardian
Gepetto
Coal
Photon
Oil change
Mile high
Nitrous
Hannibal
Finkle
Crawdad
Spaulding – Q

The thang:

Warm up- thank you Guardian for leading
Arm circles
Merkins

Circuit

Station 1 – bottom of stairs
10 burpees
When finished run up the ramp to the middle landing

20 Australian merkins – middle landing
Then run to top of the ramp

30 merkins feet up the ramp-top of ramp
Then run to the top of stairs

Do 40 air presses-too of the stairs
Down the stairs

Do 50 dips – main area

Get the 6

Round 2

10 lt. Dans – bottom of stairs
Run up the ramp to middle

20 skaters Apollo Onos – middle landing
Run to the top of the ramp

30 squats- top of the ramp
Run to stairs

40 fire hydrants (20 each leg)- top of the stairs
Go down the stairs

50 calf raises- on ledge or ground

Get the 6

Round 3 – same circuit
10 – X factors
20 – 2-1 imperial walkers
30 – Big boys
40 – Superman’s
50 – Freddie mercury 2-1

Get the 6

Run up the hill

Cool down at the top of the hill
7 count motivators
Windmills
Circle merkins to 50

The pax:
Rudy – Q
Viper
Doubtfire
Brickyard
Huckleberry
Vespa

The thing:
4 cones will be setup to form a square. Each round consists of doing the previous round plus one new exercise at the next cone. After each round the PAX must run the rest of the way around the square and pick up the sixth. Whoever was the first to make it back to the start line gets to pick the exercise for the next round.

Meatloaf
Landslide
Coconut
Woodstock – Q

Brought back some awful, old memories by running back "Participation Award" https://f3greenwood.org/all/ironpax-challenge/participation-award-ipc-2023-week-1

That is a lot of burpees, regardless of what they call them. Merkins and mule kicks don't help, and the cherries on top of WW3 Situps and Thrusters is *chef's kiss*. The e5mom movements are a "relief" for 10 yards, then sucky for 10 yards. No catching your breath, no break for the muscle groups targeted, no room for quitting. The way an Iron Pax workout should be.

4/25/25
Nightmare
Pax:
Thor(Q)
Huckleberry
Van Wilder
Coal
Photon
Gold Star
Crawdad
Carmen San Diego

We got some warmups in and some stretching then moved to the thang

Choose your own adventure:
Choose to do either 20, 40, 60, 80, or 100 per exercise. Run laps inbetween

Cave of Shadows:
SSH
Burpees
American Hammers(2×1)
Plank Jacks
Imperial Walkers(2×1)

Journey under the sea
LBC
Absolutions
Merkins
Hillbilly Squats(2×1)
Calf Raises

Danger in the Desert
Overhead Claps(2×1)
BBS
Get Ups
Lt. Dans
Bear Squats

Followed up with more stretching and COT

Backblast: April 29th 2025

AO: Lower Necropolis – Perrysburg, OH

PAX:
Q – Photon
Echo
Gulliver
Huckleberry
Meatloaf
Pimento
Stalker
Van Wilder

Workout: Rucky 7’s

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

The “Thang”:

PAX rucked over the river and along the river, ending with a couple of hills. Every 7 minutes, PAX stopped and performed 7 rucked burpees, totaling 49 total. Last round of 7 was actually performed back at the parking lot, with the runners, in-cadence to “U Can’t Touch This” by MC Hammer.

Runners were the following:
Bourbon
Capitol
Coconut
Fossil
Guardian
Mile High

Ended with:
Count-O-Rama: 14
Name-O-Rama

The Six – Huckleberry

LDP3

Ball of Man

Spreadsheets from the Gloom: Warm and a little drizzly…made the burpees more fun. Though the rest of the PAX didn’t seem too fond of them, given that only about 3 of us actually performed them. Maybe if I run the same thing more often, they’ll start to change their minds…

Backblast: April 26th, 2025

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Big Box
Callahan
Coconut
Deliverance
Guardian
Hannibal
Meatloaf
Spaulding
Tarnished

Workout: GCM pRelay Hand-Off Training

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, but exercises and reps were unknown. Deliverance lead this while YHC was setting up cones

SSH (2 is 1) – 20
Windmills? – 8
Chain Breakers? – 9

The “Thang”:

Leading up to the Glass City Marathon Relay, the Swamp had practiced running a lot. Every week for 8 weeks, actually. And three was a lot of stretching. What we didn’t practice, however, was the hand-off. This beatdown was an attempt to remedy that. Format was the following.

PAX counted off into teams of 3 (YHC was alone). At the start, one person starts the given round’s MOT from 1st cone to 2nd cone. One person starts at the 2nd cone AMRAPing the queue exercise. One person stays at 1st cone to perform 5 "hand-off" reps before jumping to the next OPEN cone and AMRAPing the queue exercise. Once the person performing the MOT reaches the next cone in line, they handoff the MOT to the person AMRAPing the queue exercise. The person who just completed the MOT then performs the 5 “hand-off” reps for that round before running to the next OPEN cone. This order of operations continued until all 3 members of a given team made it to the queue AMRAP at the 10th and final cone. Intent was to have 3 heats per round, with the winner of each heat adding one addition “hand-off” rep to the count for the next heat of that same round. Exercise layout was as follows:

Rd. – MOT – Hand-Off Exercise – Queue Exercise
1 – Bear Crawl Forward – Hand-Release Merkins – X-Factors
2 – Crab Walk Forward – Supermans – Plank Jack Shoulder Taps
3 – Inchworm Crawl – Perfect Merkins – Bay City Scissors
4 – Alligatorn Crawl – Hrrrpees – American Hammers
5 – Wheelbarrow – T-Cross Merkins – Gas Pumpers

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Meatloaf

LDP3
Ball of Man

Spreadsheets from the Gloom: Great weather for some relays. And great relays…once the initial confusion settled. In future runs, calling out the exact order of operations would help to alleviate said confusion: “hand-off reps”  run to open cone  AMRAP queue exercise  MOT  “hand-off reps”, etc. That said, leading beatdowns is often like herding cats regardless of how simple things are on the surface.

What would I change? The exercises; MOTs, hand-off exercises and queue exercises. They were all strategically chosen for two reasons. To represent the “hand-off” of the relay, and to save our legs for the relay. And they did just that. But…they didn’t push how I would typically want to push. Running the relay without exercise limitations would be awesome. Burpee broadjumps? Jump away! Blocks? Absolutely! At the end of the day, the format worked great, so that’s what should stay. Sub out exercises as necessary.

Oh…the end of the beatdown was awesome. In-cadence burpees to “U Can’t Touch This” by MC Hammer. It may become a staple starter or finisher to future beatdowns, either partially or the entire song. It’s just THAT good.

Speaking of music, the playlist relayed the message well.

“Hold On” – Commodores
“Hold On” – Pearl Jam
“Relay” – The Who
“Pass It On (Straight Ahead)” – Jimi Hendrix
“Pass It On (A Sure Thing)” – Chaka Khan
“Hold On, I’m Comin’” – Sam & Dave
“Give It Up Or Turn It Loose” – James Brown
“Give It Away” – Red Hot Chili Peppers
“Take It On The Run” – REO Speedwagon
“Pass It On” – Ryan Hurd
“Pass It On” – The Coral
“Take It Away” – L.A.B.
“Take It Away From Me” – James Moore
“U Can’t Touch This” – MC Hammer

This was a fun one for sure. A great format that can be tweaked endlessly with different exercises/MOTs. We’ll be seeing an unrestricted version soon.

Q: Callahan

FNG – Deep Impact – Matt White

PAX:
Stark
Hannibal
Isosceles
FNG – Deep Impact – Matt White
Pimento
Thor
Guardian
Tarnished
Fossil
Photon
Purdy
Goldstar
Callahan