Author: wstark

Wednesday Ruck
Mudhole
2/25/26

Pax:
Fallout Boy
Pinto
Raven – Q

Intro
5 principles

Rucked to the south side of the park, followed Lallendorf then to the recycle center, then back to parking lot.

CoT
BoM

Aye!

02-26-2026 – The Climb:

Date: 02/26/2026
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg
Q: Bourbon

PAX Count: 9
PAX Names:
Guardian
Coconut
Longhorn
Bevo (Longhorn 2.0)
Polaroid
Big Spoon
Photon
Lullabye
Bourbon (Q)

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

The Thang:

• Start with 21’s
o Today was a struggle. The PAX missed it twice in a row with a questionable third attempt, but we needed to get to the beatdown. 5 burpee penalty for each of the misses.

• The Climb:
• Each exercise will consist of 26 reps
• Then each PAX charges the grass hill to the top of the wall
• Plank until all PAX reach the top
• 60 second wall squat (counted by each PAX in order until we reach 60)
o Five burpee penalty if anybody comes off the wall; then restart the count at one
• Run down the ramp to the bottom
• Plank until all PAX reach the bottom
• Repeat for next exercise
• Exercises:
o Carolina Dry Docks
o Merkins
o American Hammers
o Jump Squats
o Lieutenant Dans
o Burpees (did not get to this one)
o Flutter Kicks (did not get to this one)
o Diamond Merkins (did not get to this one)

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

02/26/26 – Wakanda – SWOL SUITS
WORKOUT:
– Divide into two teams
– Each team does aide Straddle Hops
while 1 PAX runs around the island to retrieve card out of the draw bucket.
– Team does what card indicates.
– He then drops the card into the deposit bucket
– Number of reps = number on card.
– Face cards & Aces are 12 reps
– Exercise movement corresponds with the suit as indicated below.
– The team with the most cards at the end wins.
♥️ – Burpee
♦️- Lunges (2 is 1)
♠️ – Big Boy Sit-ups
♣️ – Merkins
Purdy – Q
Rudy
Wario
Chubbs
Jersey
Isosceles
Quick Draw

02/18/26 – Grantland –
Party With Purdy
WARM UP:
– Toe Touches
– Calf Stretches
– Tie Fighters & Reverse Tie Fighters – baby arm circles in lunge position
WORKOUT: Circle Up
– 10 Motivators (cadence)
– Curls – 100 or AMRAP
– 10 Squativators
– Wave Merkins (to 10) – Plank position in circle start with one and end at 10
– Side Straddle Squats – This is a side straddle hop while in chair position. Begin in Chair position (a squat with your legs together) and arms to your side. Jump to the squat position with your legs apart and raise your hands up like a side straddle hop while in a squat.
– Shoulder Press – 100 or AMRAP
– Daft Punk (12 count exercise) – Right leg lunge forward (step back to center after each) / Right leg lunge sideways / Right leg lunge back / Left leg lunge back / Left leg lunge sideways / Left leg lunge forward. This completes one full Daft Punk.
Purdy – Q
Huckleberry
Isosceles
Spaulding
Guardian
Rumor
Dill
Thor
Photon

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).