Author: wstark

7/6/2025

Pax
Footloose -Q
Rudy
Mercy
Skeeter
Sweet Lou
Scrum
Bull
Snake bite
Viper
Freeloader
Purdy
Sven
Graninja

7/5/25

Q200

PAX
Footloose – Q
Purdy
Doubtfire
Lyman
Shepherd
Djibouti
Viper
Fat Amy
Fancy Feast
Arcy

Busted out the speed ladders and did some agility work and other things.

7/5/25

Q199

PAX
Footloose – Q
Scrum
Djibouti
Cybertruck
Arcy

"Ponzinator" 07/01/2025

Pax: Ponzi(Q), Anchor, Everest, Wario

Mission and Core Principles

Warm up: Arm Circles, Windmills, and Motivators

Ponzi "Pyramid" each round with increasing reps for 7 rounds. Increase the reps from 1 through 7 reps each round. Active rest!

Round 1 rep each etc.

Absolutions, Air Press, Burpee, American Hammers, Merkens, Squats, Big Boys, Mike Tysons, Mt. Climbers, LBCs, Dips, Hi Knees, Imperial Walkers, Decline Merkins, Leg Lifts, Short Run, repeato next reps 2 each and so on

Warm down
COT

July 4, 2025

PAX
Footloose – Q
Yoshi
Fancy Feast
Manchester
Goldwing
Cyber Truck
Fat Amy
Mercy
Rudy
Arcy
Purdy

Celebrating my 5-Year F3versary.

Merkins 'n Miles

Ran around the pond
25 merkins of various kinds
Repeato

COT

Bro, you're a firework

QIC – Chubbs
Pax – Wario

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five core principles: Free of Charge, Open to all Men, Held Outdoors, Peer Led, Ends with COT
Warm Up
Backwards walk for loop, jog second loop

The Thang
Do work to cone while partner, or others depending on attendance, does exercise.

Movements
Bear Crawls
Lunges
Carry
Drag
Jog a lap

Exercises
Merican Merkins
Curls
Shoulder Press
Merican Hammers
Incline Merkins
Curls
Firework air press clap

COR
NOR
6
Announcements
LDP3
The Q
Responsible for planning and leading the workout. Accountable for the success of the workout.
Physical leadership
Mental leadership
Emotional leadership
COT

Free Workout

Vespa Q
Doubtfire
Manchester
Fat Amy
Redken
Tackleberry – 6
Yoshi
Irish Hoss
Brickyard

F3, mission, 5 core principles
Warm ups: IC SSH, IW, CB
Mosey to pickleball
Tabata 45 on, 15 Break
12 rounds with Merkin Challenge at half way point.
Indian run back to flag
Counto, Namo, 6, announcement, ldp3, prayer request.

Backblast: July 3rd, 2025

AO: The Wall

PAX:
Carmen Sandiego-Q
Huckleberry
Thai Guy
Flipper
Ten Pin
Ukulele
Bourbon
Photon
Binford
Mike High
Gold Star
Geppetto
Crawdad
Golden Gate
Nitrous
Belding
Coconut

Workout: Wheel of Destiny

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: 25 SSH’s, Goofballs, Rubber Bands, Piano Keys

The Thang:

This workout was done with the Pick Me app. It had a wheel that had various workouts on it. By pressing the button, it would spin the wheel and land on a punishment. After the workout was selected, inside the same app there was a number generator that picked the amount of reps. Each person had the opportunity to do this.

Ended up being more of a leg workout. Photon was close to getting his burpees but the wheel said otherwise. Bourbon and myself got the dunk tank.

Throughout the workout I read quotes on destiny and how we should approach it.

Count-O-Rama: 17
Name-O-Rama

The Six – Mile High

LDP3

Ball of Man

My favorite quote of the morning:

"Watch your thoughts they become your words; watch your words they become your actions; watch your actions they become your habits; watch your habits they become your character; watch your character it becomes your destiny." – Lao Tzu

07/02/2025 – Dodgeball:

Date: 07/02/2025
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon

PAX Count: 16 Total

PAX Names:
Crawdad
Ukulele
Longhorn
Photon
Spaulding
Geppetto
Tarnished
Badger
Coconut
Huckleberry
Doubtfire
Mile High
Guardian
Meatloaf
Flipper
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:
• 21’s
o PAX nailed it first try. Even with two PAX that have never attempted 21’s in the past.

Beatdown:
• Dodgeball Ladders:
o Split into even teams (ideally 2-3 PAX per team)
1. We ended with eight teams of two PAX.
o Each team sits on one side of a pickleball court and will be against the team on other side of pickleball court
o Each member of the team must stay within the pickleball court lines or they are out
o Each team gets one dodgeball (one ball per side)
o Play until members of one team are all out
o If a player is out, they must perform burpees or side straddle hops out of the play area until the game ends. No stopping allowed. If the opposing team catches a player that is out stopped and calls it out, that player must perform 5x absolutions AND their teammates in play must complete 5x burpees (in essence making them a sitting duck), then resume the burpees or SSH’s
o Intentional headshots are rewarded with the player that threw the ball being automatically out
o The winning team moves up the ladder to next court and team they replaced moves down the ladder
o The losing team moves down the ladder to the court below
o All teams stop play once ONE court completely finishes their match. If a court isn’t finished, whoever got out first moves down, the other team moves up

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

PAX:
Fat Amy
Flex Hard
Silver Surfer
Callahan
Dr Banana
Hannibal
Beinihana
Norm
Purdy
Rudy
Octane
Freeloader
I Beam
Getaway
Viper
Hat trick
Doogie
Battlebus (FNG)
Cycle (FNG)
Flat Stanley
9 pack
Skeeter
Mercy (Q)

23 men started to play swampball. 21 finished playing swampball.

2 hamstrings were injured (non-contact). Hope they find healing soon.

COT