Author: wstark

Guardian _Ruck
Van Gogh
Carmen San Diego_Ruck
Norm Run Q
Fossil
Long Horn_Ruck
Astro
Mr Anderson_Ruck
Ten Pin_Ruck
Van Weilder_Ruck
Burbon
Dutch
Stalker_Ruck
Meat loaf_Ruck
Cyber Truck_Ruck
Capital
Base line
Trabeck
Ukelali
Stark
Isosalies
Mile High_Ruck Q

Backblast: June 21st, 2025

AO: The Fortress

PAX:
Carmen Sandiego – Q
Ukulele
Capitol

Workout: Lights Out Running 5:30 run instead of ruck

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: n/a

The “Thang”:

Ran to Necropolis and back. Fast past there, Fartleks on the way back. Total of around 5 miles.

Count-O-Rama: 3

Backblast: June 20th, 2025

AO: The Rabbit Hole – Whitehouse Library – Whitehouse, OH

PAX:
Photon – Q
Astro
Bourbon
Doubtfire
Fancy Feast
Fat Amy
Mercy
Rudy
Vespa

Workout: The Heartbeat Of The Summer Solstice

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

Willie Mays Hayes – 10
Piano Keys – 14

Mosey to the hill

The “Thang”:

Jacob’s Ladder

For a given round, perform 1 hill sprint up and down the big hill. After descending the hill the last time in a given round, perform a 30s walk away from the hill to the cone and back to the hill. After each round, increase the number of hill sprints by 1 for the following round. Repeat until time.

After the mosey back to the flag, we finished with 10 burpees in cadence…because Photon.

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Fat Amy

LDP3

Ball of Man

Spreadsheets from the Gloom: 60F and dry, but a thick layer of dew on the grass, making this one even more fun. This beatdown was an audible. More importantly, it was a response. A comment was made that a DR post in Cincinnati saw more hills in a single beatdown than in all The Black Swamp. And having lived in Cincinnati for 5 years as a young lad, I know that the area does have a lot of hills. But they don’t have our hill. And they don’t have our PAX. We go hard. Borderline stupid at times. We’re the type of guys who will run 5 miles BEFORE doing 400 burpees. Or run IPC Week 0 BEFORE running Bourbon’s Lucky 7’s. Hell, some of us will Murph 8 times in 7 days. Or do 1475 burpees in 7 days. Or even ruck 50 miles in ONE DAY just because. We’re the type of guys who will bearcrawl through snow down Main Street in (-20F) windchill to celebrate our brother’s 69th birthday.

I’m sure the PAX in Cincinnati are great. I’m sure their beatdowns are hard. And I’m sure that the same can be said for all of the regions in F3 Nation. But the men in the swamp are just built different. It’s contagious…the type of peer pressure that would actually make your parents proud. There’s a reason they called this area “The Toledo Miracle”…it wasn’t supposed to be this way. It wasn’t supposed to flourish, let alone work at all. But it did…because of the guys who step into that circle every morning.

So thanks to Gold Star for giving me the inspiration to try something hard (borderline stupid), and to the other 8 guys who took on the challenge with me. As far as I know, the current record for hill sprints at The Rabbit Hole is now sitting at 23. And I hope that some fired up PAX with a passion for punishment crushes that number sooner rather than later.

Playlist (as well as the workout structure itself) was an ode to The Summer Solstice as today was the last day of this year where the days are still getting longer.

“Long Day” – Matchbox Twenty
“It’ll Be A Long Time” – The Offspring
“Daylight” – Coldplay
“Everlong” – Foo Fighters
“The Boys Of Summer” – The Ataris
“Foreplay/Long Time” – Boston
“The Sun” – Maroon 5

Kettlebell Baseball Beatdown
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Thang:
Each inning will consist of doing each exercise on every base followed by running a lap of the infield.
Inning 1: 25 Kettlebell Swings
Inning 2: 25 Goblet Squats
Inning 3: 25 One Arm Bent-over Row (2 is 1)
Inning 4: 25 Kettlebell Swings
Inning 5: 25 Curls
Inning 6: 25 Goblet Lunges (2 is 1)
Inning 7: 25 Kettlebell Swings
Inning 8: 25 Skull Crushers
Inning 9: 25 Thrusters
Victory Lap: Run a lap around the whole field along the warning track.
Double Header: If you finish the whole game go back to the first inning for a double header.
Count-o-rama: 17
Name-o-rama:
Frodo
Cybertruck
Wario
Stalker
Sugar Bush
Spaulding
Capital
Longhorn
Stark
Ukelele
Meatloaf
Carmen San Diego
Guardian
Yoshi
Footloose
Goldstar
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

06/19/2025 – Juneteenth:

Date: 06/19/2025
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg, OH
Q: Bourbon

PAX Count: 18 Total

PAX Names:
Dutch
Capitol
Coconut
Lego
Ukulele
Irish Hoss
Fat Amy
Guardian
Ten Pin
Frodo
Huckleberry
Redken
Finkle
Carmen San Diego
Purdy
Geppetto
Nitrous
Bourbon

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

Warmup:
• Motivators. 10 to 1.

Beatdown:

• History: Juneteenth represents the annual holiday that celebrates the official emancipation of enslaved people in Texas on June 19, 1865, marking the end of slavery in the United States. This was nearly two years after President Abraham Lincoln emancipated enslaved Africans in America.

• The Awakening:
o 6 x Burpees [6-count, in cadence]
o 19 x Chain Breakers [4-count, in cadence]
o 18 x Imperial Walkers [4-count, in cadence]
o 65 x Mountain Climber [4-count, in cadence]

• The Journey to Freedom:
o 6 x Jump Squats [4-count, in cadence]
o 19 x Lunges (2 is 1) [OYO]
o 18 x Perfect Merkins [OYO]
o 65 x Side-Straddle Hops [4-count, in cadence]

• New Dawn Freedom Sprint:
o Sprint up the ramp to the American flag
o Plank until all PAX get to the flag
o Sprint down the ramp and plank at the bottom until all PAX get to the bottom

• Unity Core:
o 6 x American Hammers [4-count, in cadence]
o 19 x BBSU’s [4-count, in cadence]
o 18 x Flutter Kicks [4-count, in cadence]
o 65 x LBC’s [OYO]

• New Dawn Freedom Sprint (Final):
o Sprint to the second pole toward Hood Park
o Recover for the 6
o Plank
o Circle Merk to 65
o Sprint Back to start

Playlist:
• “Wade the Water” – Cynthia Liggins Thomas
• “Glory” – Common and John Legend
• “Get Up, Stand Up” – Bob Marley
• “Freedom” – Beyonce
• “I Can” – Nas
• “Power” – Kanye West
• “This is America” – Childish Gambino
• “Higher Ground” – Stevie Wonder
• “Say It Loud” – James Brown
• “Fight the Power” – Public Enemy
• “A Change is Gonna Come” – Same Cooke

COT:
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Irish Hoss.
• Announcements
• LDP3
o Shovel Flag
o Site Q, Geppetto, shared the following blog post from F3 Johnson City:
• https://f3netn.com/2016/10/22/its-just-a-flag-like-f3-is-just-a-workout/
• COT / Prayers and Intentions

Backblast: June 19th, 2025

AO: The Wall

PAX:
Carmen Sandiego – Q
Ukulele

Workout: Fartleks “black ops”

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: Ran to the pump station and ran 2 hills

The “Thang”:

Ran 5 miles of hills and straightaways at variable speeds.

Count-O-Rama: 2

Beatdown Name: Gulliver Dreams of 11’s
Date: 06.19.2025
Location: Wakanda

QIC: Gulliver

PAX:
Crawdad
Lyman
Footloose
Landslide
Yoshi
Crawdad

Welcome
F3 Mission and Core Principles
Disclaimer
Warmup: Windmills, arm circles forward and backward 11 times each

The Thang: “Sleepwalk” around the island while farmer carrying cindy with the opposite hand on the long sides and rifle carry the shorts.

11’s:
Merkins with sholder taps / Goldberg Squats with the block
Rows / Lunge 2:1
Hip Thrusters with Cindy / Curls
Out of time!

COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

Backblast: June 15th, 2025

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

PAX:
Photon – Q
Deuce
Carmen Sandiego
Footloose
Guardian
Gulliver
Sherbert
Ukulele
Yoshi

Workout: Post Tough Mudder Accountability Q

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: N/A

The “Thang”:

This route will further be known as “The Horseshoe”. Starting at the end of the sidewalk that leads to The Pump Station stairs, run down the stairs, across to the hill, up the hill, around the circle, and repeat until time. The route makes a giant “U” or horseshoe shape.

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Sherbert

LDP3

Ball of Man

Spreadsheets from the Gloom: This should have been titled “You vs U”, “You vs The U” or “You vs The ‘Shoe”. I’ll make sure to mend this error on future runs of this, which there will surely be. This one is SBD, simple, but deadly. A brutal combination of hills and stairs with just enough middle ground to maintain a steady push throughout the duration. It may become a mainstay in my Sunday run rotation, possibly adding a ruck/vest in for even more fun.

Jingleheimer
Fat Amy
Photon
Clutch
Sven
Huckleberry -6
Fancy Feast
Footloose
Vespa
Bulldog
Gold Star
Bourbon
Norm
FNG "Trebek"
Manchester
Chicken Legs
Baseline
Doubtfire
Ukulele
Yoshi
Irish hoss
Slider
Waldo
Tackleberry

Today's workout was based off the show Survivor. We competed and challenges while doing workouts. Alternating upper body workouts with lower body workouts every other challenge.

06/18/2025 – Let’s Play Tetris Tumble XL:

Date: 06/18/2025
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon

PAX Count: 17 Total

PAX Names:
Huckleberry
Ukulele
Meatloaf
Photon
Carmen San Diego
Golden Gate
Coconut
Landslide
Astro
Irish Hoss
Guardian
Tarnished
Ten Pin
Oil Change
Geppetto
Dutch
Bourbon

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

Warmup:
• Motivator’s – 10 to 1

Beatdown:
• Tetris Tumble XL:
o PAX take turns rolling the tetris tumble die. We do the exercise with the corresponding tetris piece. Then move on to the next person to roll the die. Sprints after every 5 moves/rolls.
o Die/piece options:
1. Line: 10 Big Boy Sit-Ups
2. Block: 10 Burpees
3. “L” Shape: 10 Lt. Dan’s
4. “Z” Shape: 10 Imperial Squat Walkers
5. “T” Shape: 10 SSH’s (in cadence)
6. PAX Choice: 10 Absolutions
o Every time the game tumbles, we will perform motivators from 10 to 1 and then start over.

o Results: PAX made it to the final block remaining and Dutch (happy 7-year F3 manniversary today) made the blocks tumble and resulted in Motivators.
o We began the next round but didn’t have time to complete it.

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