Author: wstark

BB for "The Standard" At foundry on 2/3/25
PAX:
Meatloaf
Purdy
Fat Amy
Photon
Coconut (Q)

about 37 degrees at 0530, one ice-patch on the first turn of the track.

Intro-Mission and core principles. Introduce the idea of the standard–a fair, but fairly hard workout, covering Cardio, body-weight, and block exercises, to be completed for time periodically so pax can see their improvement, and target their areas of weakness for special focus.
Got right into it.

800m Run
10 Burpees
50 Curls
400m Run
15 Absolutions
50 Overhead Presses
400m Run
20 Burpees
50 Goblet Squats
400m Run
15 Absolutions
50 Decline Merkins
800m Run

Everybody got after it with a will and finished in under 30:00, lots of mutual encouragement along the way.

some stretching to cool down at the end and
COT
Meatloaf 6

Honored to lead and bring this to the swamp for the first time. Expect to re-run around the end of April.

January 27, 2025
Camelot
Pax present:

Doubtfire (Q)
Rudy
Astro
Norm
Waldo
Vespa

Today we honored Thomas Edison, who on this day in 1880, patented the electric, incandescent lightbulb. In order to honor him and his trusty associate, we moved from light pole to light pole along Providence Street where we performed reps of an exercise at each pole. The exercises we performed started with the letters: EDISON and WATSON. I forget which exercises they were now, because I am submitting this backblast 7 days after the post. But suffice to say, we started on time, ended on time, and raised our heartrates in a you v you fashion.

Playlist was Sirius XM Classic Rock and as fate would have it, ELO (Electric Light Orchestra) randomly appeared. That was pretty cool.

Fallout Beatdown

Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Pinto
Raven

Wall sit w/ Block in a row. Last in Line does Man Maker, then carries block to front of line and takes lead. Continue 'Indian Run' style down the wall and back.
B.O.M.B.S. with a partner; Burpees (50 total), Overhead Block Press (100), Muricans (100), Big Boy Sit Ups (100), Side Plank Dips (100). Partner carries block across parking lot and back while other reps.
An icy parking lot made for an interesting morning.

Pre Ruck Two Hims marched our 3 miles prior to the Murph.
good stuff.
Mile High and Tarnished

Killer Bs
Broad jump 10 yards
– 10 burpees
– 10 Bonnie Blair’s
– 10 BB sit-ups
Repeat X2 to reach 30 yards
Bear crawl back 30 yards to starting point
– This completes 1 round
We Completed 3 rounds
Ended with 10 burpees, 10 Bonnie Blair, 10 BBC, and 20 Don Qui.

COT
PAX: Dora and Colson

2/3/25 0530-0615

Gauntlet – Murph Monday

Opening mission: Our mission is to plant serve and grow small workout groups for men, for the invigoration of male community leadership.

5 core principles: Always free, open to all men, always held outdoors, held in a rotating fashion by a member of the PAX, always end in a COT

Pax:
Tarnished
Mile High
Radio
Van Gogh
Irish Hoss
Huckleberry
Spaulding
Guardian-Q

We Murph’d 💪🏼

COR
NOR
6- Tarnished
Announcements
LDP3 – 3rd F
Prayer

Backblast – Feb 1, 2025

AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Geppetto – Q
Raven
Flo
Stark
Doubtfire
Callahan
Coconut
Pimento
Purdy
Hannibal
Huckleberry
Deliverance
Reset
Spaulding
Photon
Spackle
Carmen San Diego
Tarnished
Huffy
Oil Change
Full Pull
Gold Star
Golden Gate
Sherbert

Workout – Return of Yacht or Nyacht
(Tarnished led the opening) No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust

Credo: Leave no man behind but leave no man where you find him.

Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.

Yacht rock is the smooth, impeccably produced jazz- and soul-inflected rock music produced largely between 1977-1984 by a select group of studio musicians and vocalists, songwriters, and producers, and the project bands they drifted in and out of. It can be characterized as smooth and melodic, and typically combines elements of jazz, rhythm and blues, and rock. You’ll hear very little acoustic guitar but a lot of Fender Rhodes electric piano. Lyrics don’t get in the way of the song’s usually high musicality (some of the same session players perform on many yacht rock tunes.) The lyrics may speak about fools. The songs are light and bubbly, yet oddly complex and intellectual.

Music during elevens: What A Fool Believes, This is It, Peg, Ride Like The Wind, I Keep Forgettin’ (We’re Not In Love Anymore)

Elevens
1 = Inchworms
10 = Jungle Boi Squats
—————-
1 = Surfer get ups
10 = Hillbillies

Divide PAX into four teams, a song is played one team guesses Yacht or Nyacht. Based on the answer, all PAX perform set exercises and reps. Yacht or Nyacht is based on a scale of 100. Songs above 50 are Yacht and songs below 50 are Nyacht.

Rep rationale: # of reps back to the baseline of 50. Example guess that Africa is NOT Yacht Rock: 93-50 = 43 of something. Guess that Africa IS Yacht Rock 100-93 = 7 reps of something.

Yacht or Nyacht
Song
Artist
Score
Correct reps
Incorrect Reps
1
N
Do It Again
Steely Dan
40
10
40
2
Y
Kiss On My List
Hall and Oates
62
12
38
3
Y
Hold The Line
Toto
56
6
44
4
Y
Easy Lover
Phillip Bailey/Phil Collins
50.25
0.25
49.75
5
N
Afternoon Delight
Starland Vocal Band
9
9
41
6
N
Rock The Boat
Hues Corporation
18
18
32
7
Y
Sweet Freedom
Michael McDonald
77
23
27
8
Y
How Long
Ace
53
3
47
9
N
Sundown
Gordon Lightfoot
20
20
30
10
Y
Takin it to the streets
Doobie Bros
81
19
31
11
N
Diamond Girl
Seals & Crofts
39
11
39
12
Y
Love Will Keep Us Together
Captain and Tenille
52
2
48
13
Y
Love Will Find a Way
Pablo Cruise
91
9
41
14
N
Ride Captain Ride
Blues Image
16
16
34
15
N
Horse With No Name
America
9
9
41

Q Key for exercises. I may have deviated from this a little
0-10 reps = burpees
11-20 reps = HR Merkins
21-30 reps = 4 ct Flutter Kicks
31-40 reps = Squats
41-50 reps = LBC’s

0-10 reps = Lt Dans
11-20 reps = PJST
21-30 reps = BBSU’s
31-40 reps = Imperial Walkers
41-50 reps = 4 ct SSH

Time was called.

COT:
Count o Rama – 24!
Name o Rama
The Six – Deliverance – Talked about the kayak CSAUP as his first workout. Love the accountability and camaraderie from the group
Announcements:
BOM w/prayer: Prayers for YHC’s father Norm. Bluto, Wario and others.
Spreadsheets from the Gloom: Honor to lead the PAX through a fun workout. Guys seemed to enjoy it! Thanks to Stark for pushing me to lead cadence on a few of the exercises.
Podcast: https://podcasts.apple.com/us/podcast/the-yacht-or-nyacht-podcast/id1703927191.
Playlist: See above.

Backblast: February 2nd, 2025

AO: Pump Station Run

PAX:
Carmen Sandiego (Q)
Norm
Ukulele
Lonzo
Photon
Wax on
Phat Thor
Viper
Tarnished

Workout: Groundhog Day
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: 5 count brotivators, bat wings, failure to launch

The Thang:
Phat Thor, Viper, Tarnished and Wax On did their run. The rest joined me for a hybrid beatdown.

We celebrated Groundhog Day. Talked about history and trivia. Trivia was asked throughout the workout. If we got an answer wrong, 10 absolutions. This workout was a thought child of another region.

Headed down to the bottom of the hill.

1 round of Tabata Jump Rope

2 warmup runs up the hill.

There were 6 cones lined up the hill.

Ran to first cone for Burpees (x5), head back to the bottom.
 
Ran to second cone for Merkins (x10), back to first cone for Burpees (x5), back to the bottom.
 
Ran to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home.
 
Ran to fourth cone for Bonnie Blairs (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home
 
Ran to fifth cone for Mountain Climbers (x25), back to fourth cone for Bonnie Blairs (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home,
 
Ran to sixth cone for Plank Jacks (x30), back to fifth cone for mountain climbers (x25), back to fourth cone for Bonnie Blair’s (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5)

At the end, we each pushed the sled up the hill in a rotating fashion.

Count-O-Rama – 9
Name-O-Rama
The Six – Norm
LDP3
Ball of Man

F3
“11’s”
The Pump Station
2/2/25

PAX:
Warrio
Shepherd
Tarnished
Lonzo
Doubtfire
Crawdad
Echo
Photon
Ukulele
Phat Thor
Spaulding
Norm
Wax On
Carmen Sandiago
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:

Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lt. Dan’s (2 is 1)
Run to far-section line

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

Return Mid-Section Line:
11 Squats
Run back to staring line

Starting Line:
2 Merkins

Far-Section Line:
9 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).

COT: Sixth was: Lonzo

Leadership Ruck – Q1.6 Shorties
Backblast – Feb 1, 2025
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Geppetto-Q
Flo
Sherbert
Tarnished
Deliverance
Photon
Golden Gate
Carmen San Diego
Spackle
Huffy
Raven

No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust

Credo: Leave no man behind but leave no man where you find him.

Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.

What does sacrificial leadership look like in fatherhood, and how does it compare to leadership in other areas of life (work, community, faith)?

The article states that a man’s relationship with his children is one that can never be fully severed. How does this truth shape the way a father should approach his responsibilities, even in difficult seasons?

What are some practical ways a father can ensure he is “present, just, and warm” so that his children inherit a strong relational foundation?

The article describes a father as the “needle point of a compass.” What are the key values or principles that fathers should be anchored in to help guide their children effectively?

In what ways do modern cultural pressures challenge a father’s ability to be sacrificial, and how can men stay committed to their role despite these challenges?

The Sacrificial Relationship Between A Man And His Children
A man gives everything he has for his children
After the M, Shorties are next on the next ring on the Concentrica. The HIM’s relationship with his children is sacrificial because he will give up everything he has for them. How much money does he spend on each of his children? Simple: all the money he has divided by the number of children he is raising.
The HIM’s relationship with his children is unique in a critical way. It is the one connection that can never be fully severed. He can quit his job and get a new one. He can divorce his wife and remarry. But every child he has remains his child forever regardless of how far he may roam, how distant he may become or how many other children he may have. A man may depart from his children, but he cannot quit them. While he may hide from them physically or emotionally his responsibility for them is eternal, as will be the consequences if commits relationship malpractice in their upbringing. The seeds of discontent sown by the ineffective father will yield a legacy of damaged fruit.
The IMPACT (for good or bad) that a man has on his children cannot be underestimated
The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.
The HIM’s Commitment provides his children freedom
A father is to his children as the needle point of a compass is to the pencil. As they grow, the arc of their lives is naturally drawn further and further away from the center. The HIM founds his point in deep and solid rock, knowing this will ensure that the progressively enlarging circles his children draw will remain true. Even after he has left the Earth his children will rely throughout their lives upon him as the centering anchor empowering them to move boldly without fear of being cast loose from Virtue.
The HIM’s unwavering sacrifice for his children allows them the freedom to grow into the men and women they were created to be. He bears this in mind in all his works and efforts.
For them, he sacrifices everything.

COT: Led by Tarnished and Flo and YHC had to drive home and get phone for beatdown playlist!
Count o Rama – 11

Name o Rama
The Six – Raven
Announcements:
BOM w/prayer:
Spreadsheets from the Gloom: