Author: wstark

F3 Black Swamp
Armory
2/26/26
5:30 am

PAX:
Vespa
Doubtfire
Stark
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

WARM UP:
10 Motivators in Cadence

THANG:
Block/Weight Needed.

Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).

Mid-Section Line:
11 Curls with Block
Run to far-section line

Far-Section Line:
10 Mountain Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

2-sets of Suicides turning at every two parking space lines.

COOL DOWN:
Round-robin of their choice of 11 reps.

COT: Sixth was: Doubtfire

2/25/26
AO: Grantland
Workout: Molecules
QIC: Thor
The 6: Wario
PAX:
Thor
Wario
Bourbon
Papa Bear
Bevo
Longhorn
Photon
Guardian
High Level

Mission, Principles and Disclaimer given

YHC struggled through some basic warmups of the exercises that we were going to be doing…sorry

The Work: Each element is an exercise and rep count. Partner up and just start picking molecules to make

Hydrogen(H): 10 SSH IC
Carbon(C): 10 Shoulder Press
Oxygen(O): 10 Goblet Squats
Nitrogen(N): 10 Merkins
Sodium(Na): 10 Mountain Climbers(2×1)
Magnesium(Mg): 10 Lunge(backfoot on bench)
Phosphorous(P): 10 Curls
Sulfur(S): 10 Burpees
Chlorine(Cl): 10 KBS
Calcium(Ca): 10 Rows

Warmups:
Hydrogen Gas: H2
Oxygen Gas: O2
Nitrogen Gas: N2

Small Molecules:
Water – H2O
Carbon Dioxide – CO2
Hydrogen Sulfide – H2S
Magnesium Oxide – MO
Sulfur Dioxide – SO2
Hydrogen Chlorine – HCl
Carbon Monoxide – CO
Phosphorous Monoxide – PO
Salt – N2Cl
Sodium Sulfide -Na2S
Sodium Hydroxide – NaOH

Medium Molecules:
Phosphine – PH3
Ammonia – NH3
Baking Soda – NaHCO3
Calcium Carbonate – CaCO3
Calcium Hydroxide – Ca(OH)2
Ammonia Chloride – NH4Cl
Methanol – CH3OH
Sodium Carbonate – Na2CO3
Magnesium Carbonate – MgCO3
Sulfur Trioxide – SO3
Phosphorous Triochloride – PCl3
Sulferic Acid – H2SO4
Sodium Sulfate – Na2SO4

Large Molecules:
Ethanol – C2H6O
Glucose – C6H12O6
Calcium Sulfate – CaSO4
Propane – C3H8
Sucrose – C12H22O11
Alanine – C3H7NO2
Bone Mineral – Ca5(PO4)3O
Sodium Phosphate – Na3PO4
Adenosine triphosphate – C10H16N5O13P3

DONE AT 6:08

2/25/2026 – Long Distance 11s

The plan for today was to get some good running in, but we didn't get as far as I had first expected. Some modifications will be made to try to get the full milage in.

Long Distance 11s
Cones placed 0.05 miles apart so that each set of 11's gives 1 mile of running.
Start with
10 Burpee, run, 1 BBS, run
9 Burpee, run, 2 BBS, run
… repeat until
1 Burpee, run, 10 BBS, run
Complete a full 11 of each exercise before moving on to the next.

Burpees BBS
Mountain Climbers American Hammers
Squats Flutter Kicks
Peter Parkers Freddy Mercury
Diamond Merkins Box Cutters

PAX
Lonzo
Rudy
Sven
Big Spoon
Rumor
Footloose – 6
Purdy
Lyman
Norm – Q

Backblast: February 22nd, 2026

AO: The Pump Station – Hood Park – Perrysburg, OH

PAX:
Photon – Q
Echo
Gold Star
Shepherd
Sherpa
Spaulding
Stalker
Ukulele

Workout: Thor's Sled Sandwich

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

Windmills: 10
Potato Pickers?: 10

The “Thang”:

This beatdown came on the heels of a Thor sled beatdown, and preceded another THOR sled beatdown. Hence Thor’s Sled Sandwich was born. PAX worked through the beatdown in the form of a sandwich.

Bottom bread: 10 burpees
Meat: Sprint to second light post
Cheese: Lunge walk up remainder of hill
Condiments: 20 4is1 mountain climbers
Cheese 2: Lunge walk down to second light post
Meat 2: Run back down to base of hill
Top bread: 10 burpees

Repeato until time

Ended with:
Count-O-Rama: 8
Name-O-Rama

The Six – Spaulding

LDP3

Ball of Man

Spreadsheets from the Gloom: 30 and a wintry mix made it slippery enough to force an audible. Bread was originally supposed to be burpee broad jumps at the base of the hill, but the slick conditions made that a bit too unsafe. So BDE burpees it was. Until PAX got to the top bread of the first sandwich and realized that BDE burpees weren’t going to happen after the hilled lunge walk. So regular burpees it was. And that was plenty.

Idea behind this beatdown was to focus on the two aspects required for a proper Thor sled beatdown: cardio and lower body power. The burpees and hill sprints were there for the former, with the lunge walk and the mountain climbers being there for the latter. It was a brutal combination that had PAX wanting to ditch sandwiches all together. All in all the lead PAX got in about 5 rounds, with Spaulding and Shepherd leading the way WITH a vest.

Playlist was made to order with all of the fixens…

“The Middle” – Jimmy Eat World
“Somewhere In The Middle” – Dishwalla
“Two Faced” – Linkin Park
“The Middle” – Zedd, Maren Morris & Grey
“Stuck In The Middle” – Four Year Strong
“Caught In The Middle” – Paramore
“Circle Of Love (Caught In The Middle)” – Sister Sledge
“Stuck In The Middle With You” – Stealers Wheel
“The Space Between” – Dave Matthews Band

Not sure it prepared guys for a Thor sled beatdown the very next day, but it definitely worked the body where it needed to for future sled opportunities. Would probably run this one again sometime, but I’d prefer to run it as designed with the burpee broad jumps.

AO: The Commons

PAX:
Crawdad
Quickdraw
Everest
Wario-Q

F3: Fitness, Fellowship, Faith;

Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust

Our credo is: Leave no man behind yet leave no man where you found him.

Warm up: 7 count Motivator

Workout: constructing and deconstructing some BLIMPS

BLIMPS:
5 Burpees
10 Lunges 2:1
15 Imperial Walkers 2:1
20 Merkins
25 Plank Jacks
30 Squats

We decided to build the blimps in a ladder fashion, and after each round we ran a lap around the small loop at the commons. Beatdown had the following pattern.
B-lap
BL-lap
BLI-lap
BLIM-lap
BLIMP-lap
BLIMPS-lap
BLIMP-lap
BLIM-lap
BLI-lap
BL-lap
B-lap

COR
NOR
6 from Quickdraw
Announcements
LDP3 from Wario
Prayer

2/24 – Murph

Q – Viper

PAX:
Mercy
Doubtfire
Shepherd
OSHA
Manchester

The Thang:
1 mile run (left turns)

100 pull-ups
200 pushups
300 squats

1 mile run

CoT

6 – Shepherd (as given by Doubtfire).

BB for Run on 2/24/26
PAX list (ruck and run)
Ruckers:
1 FNG– Lullabye
Polaroid
Meatloaf
Gulliver
Van Wilder
Stalker
Flo (Q)

Runners:
Isosceles
Rumor
Soda Pop
Mile High
Big Spoon
Coconut (Q)

Clear and about 15degrees at 0530. Flo kicked things off with mission statement and core principles. Runners gathered for quick 'run down' of what we're doing.
THANG
Run up the hill to Perrysburg, and then along 2nd street all the way to east boundary and turn right. Pick up the 6 every time you encounter a stop sign, and throw in an up-temp surge while doing so. There are about 7 stop signs on the route (1 way) so pax out in front did 11 or 12 up-tempo bounce backs.

a little bit of active stretching at the end before the ruckers re-joined for COT.

Honored to lead today, and please to welcome FNG "Lullabye" to the group!

The Reaper Ruck (More Kettlebell!)

Pax
Polaroid
Van Wilder
Gulliver
Stalker
Meatloaf
Lullaby (FNG)
Flo (Q)

Welcome
Mission
Principles

Rucked 2 miles stopping to trade kettlebells. ranging from 15 to 35 pounds. When we stopped we performed 10 four count merkins with rucksacks on.

COT

Funday Monday
The Nest
2/23/26

PaX:
Armstrong
Deliverance
Fallout Boy
Raven – QiC

Intro
5 Principles

The Thang:
Warm up: SSH, Abe Vigoda & run a lap

8 exercises, 20 reps (modify if desired)
run after every 2 sets
-Merkins
-Glute Bridge
*run
-Burpees (10 reps)
-Freddy Mercurys
*run
-Supermans
-Windshield Wipers
*run
-Toe raise squats
-Monkey Humpers
*run

Rinse and repeat!

Great morning, winter returned to bless us with a smattering of snow. Windy & brisk, but a great morning!

As always it was an honor to lead!

Raven.

2/21/26 Battlefield
Tag Team Beatdown

Intro/Welcome
Count o Rama (12)

Warm-up:
SPMICE – SSH (25 for 2025 Tag Team Champions), Windmill (10), Forward Arm Circle (10), Reverse Arm Circles (10).

The Thang:
Counted off to make teams of two and moseyed over to the parking lot.

Used the parking lot islands as our markers. One team member stayed at the first island and began the accumulative workout that was listed as the Tag Team acronym while the other partner carried their teams block to the other island and did 10 reps of the corresponding exercise on that Tag Team acronym workout list. These were continued until the accumulative workout reps were achieved and then went on to the next letter.

Non-Block Workout (100 reps per workout):
LT. Dans
Air Squats
Gas Pumps (2 is 1)
Triangle Merkins
Everest Climbers (2 is 1)
American Hammers (2 is 1)
Monkey Humpers

Block Workout (10 reps per workout):
Thrusters
Arnold Press (block press w/ rotation)
Goblet Squats
T-Merkins
Elevated Merkins
Around the World
Man-maker

Notes: Lt. Dans took a while to go through the reps, during the Ruck Tackleberry and I had decided to up the rep count to 200 or 300 and once we started decided that was too much, so went back to the original plan of 100 reps. Most teams finished together around 7:15am and a few decided to go for a run around the main part of the mall instead of doing more reps.
Mercy pointed out to the Q that my version of Gas Pumps (ie flutter kicks) was not the correct exercise movement, and also pointed out that the Q’s T-Merkin (Merkin with one hand on the block then rotate) was not correct and it should be a hand release merkin with putting your arms into a ‘T’ while on the ground.
Next time may do different accumulative rep counts to make it last the full time.

Thanks to Tackleberry for reaching out and wanting to show off our hardware that we fought hard for during August!

It was an honor to lead!

COT:
Count o Rama
Name o Rama
6 – Doogie
LDP3 – Norm
Announcements
Prayer – Tackleberry

PAX List:
Yoshi (Q)
Tackleberry (Q)
Mercy
Jersey
Djibouti
Quick Draw
Wipers
Doogie
Lonzo
Crawdad
Shepherds Pie
Norm