Author: wstark

28 April 2025 Backblast: Dora, Colson, and Southie posted.

*25 Side-straddle hops
*One-mile run
*150 bicep curls
*125 squats
*100 OHPs
*75 Kettle bell swings
*50 Thrusters
*25 Blockies

End with COT.

The Pax:
Spaulding
Fossil
Crawdad
Rudy (Q)

The Workout:
Done in 2 cycles.
1. Nur – backwards run
Reps 10…8…6..4…2
100M —> Supermans
100M —> Hillbilly walkers
100M —> Pudding scoops
100M —> Reverse lunges
2. Run
Reps 9…7…5…3…1
100M —> Perfect merks
100M —> Big boys
100M —> Squats
100M —> Burpees

4.26.25

PAX
Footloose – Q
Norm
Mercy
Shepherd
Wipers
Crawdad
Cocktail (Down Range PAX)
Djibouti
Rudy
The Big E
Viper
Thai Guy
Huckleberry
Arcy
Terminator
Runt

The Battle of Rephidim

Exodus 17:8-13

4.26.25

PAX
Footloose – Q
Djibouti
Norm
Mercy
Runt
Rudy
Arcy
Wipers
Huckleberry
Viper

Carried a long 2×4 with two cinderblocks. #CarryHeavy

Date: 04/26/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg

Multipliers Part 3

Pax: 6 Total
Callahan
Deliverance
Casper
Photon
Guardian
Tarnished – Q

F3 Fitness, Fellowship, Faith

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

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Credo/Disclaimer

Thang:
Learned about Accidental Diminishers and how even good intentions can hold back others.

Profiles:
1. Optimist: Positive, can-do leaders who think their belief in people will inspire them to new heights.
2. Protector: Vigilant leaders who shield people from problems to keep them safe.
3. Strategist: Big thinkers who cast a compelling vision thinking they are showing people a better place and providing the big picture.
4. Perfectionist: Leaders who strive for excellence and manage the fine details to help others produce superior work.

COT

HIIT and Stretch 04/24

Q: Lego
PAX:
Guardian
Bourbon
Coconut
Finkle
Hannibal
Fossil
Mile High
Spaulding
Huckleberry
Raven
Geppetto

Tha Thang:
We rocked out to a 1975 Top Hits playlist to honor the year of YHC's birth. Workout was divided into 3 parts:
HIIT:
50 seconds on/10 seconds off for 3 rounds of each of the exercises:
* Burpees
* Merkins
* Speed Skaters
* Single-leg deadlift with hop
* Captain Thors

Then onto 5 minutes of Mary:
* Single Leg Lift
* Heels 2 Heaven
* Crunchy Frog
* Hip Bridge w/ March
* Alabama Ass Kickers

Then stretches:
* High to low lunge
* Hamstring cross-over
* Figure 4 w/ twist
* High to low pigeon pose
* Downward Dog

Next time we'll focus less on abs and more stretches. YHC didn't think ab work would take that long. YHC also hasn't Q'd in a year, so nearly forgot LDP3 and stinks at trying to take a picture at the end of the workout. Get better every day right? It was still an honor to lead on my birthday. Finally getting RESPECT and won't wait a year to Q again.

4.25.25

PAX
Footloose – Q
Mercy
Huckleberry
Waldo
Bulldog

Plus two future FNG’s Mike and Dave from my church life group!

4/25/25

PAX
Footloose – Q
Purdy
Fat Amy
Rudy
Vespa
Viper
Bulldog

Went to the bunny hill today.
.5 mile run to hill
did some work
.5 mile run back

….oh and Bulldog found some dog poop…..

25 April 2025 Backblast: Dora, Besse, Bob Ross, Brogan, and Southie posted.
20 Don Quixotes
25 Merkins
2-mile Ruck March
25 Merkins
Ended with COT.

Toy Box Beatdown
The Mission:
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core Principles:
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
• 8 Toy Stations
• Rotate every 2 cycles
The Toys (Stations):
1. Sandbags (20lb / 40lb / 80lb)
o Overhead press x10
o Bear-hug squats x10
o Deadlifts x10
o Repeat as a cycle
2. Kettlebells (13lb / 18lb / 26lb)
o KB Curls x20 (2 is 1)
o KB Halo x10 (each direction)
o KB Swings x15
o Repeat (Switch Coupons)
3. Block Work (50lb cinderblock and Regular block)
o Bent over row x10
o Shoulder press x10
o Manmakers x5
o Repeat (Switch Coupons)
4. Medicine Ball Mayhem (20lb and 15lb)
o Skull crushers x10
o WW3 sit-ups x10
o Russian twists x10 (2 is 1)
o Repeat (Switch Coupons)
5. Battle Ropes and Chains
o Alternating waves x20 (2 is 1)
o 2 Handed Slams x20
o Side to side waves x20
o Repeat (Switch Coupons)
6. Farmer’s Carry
o Carry 2 blocks to the cone
o 10 merkins at end
o Return with Blocks
o 10 squats
o Repeat
7. Partner Wheelbarrow (with a partner or substitute a 75lb ruck and 40lb sandbag)
o Do 10 wheelbarrow shrugs
o Push partner around cone in the wheelbarrow.
o Do 10 wheelbarrow shrugs
o Repeat (Trade Places)
8. Slosh Tubes
o Squats x10
o Shoulder Carry to the cone
o Lunges x10 (2 is 1)
o Repeat

Count-o-rama: 5
Name-o-rama:
Landslide
Gulliver
Stalker
Chubbs
Van Wilder-Q
6 Speech
Announcements
LDP3
Prayer