Author: wstark

Discipline Ruck
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 Workout:
We rucked down sixth street and back. All while discussing various points about being disciplined to reach our goals.
6 Speech
Count-o-rama: 10
Name-o-rama:
Astro
Tarnished
Stalker
Meatloaf
Photon
Callahan
Carmen San Diego
Capital
Isosceles
Van Wilder
Announcements
LDP3
Prayer Intentions

1/13/25
J’Accuse
AO: Foundry
Phat Thor(q)
Viper
Guardian
Geppetto
Meatloaf
Gang Box
Coconut
Bourbon
Lyman
Huckleberry
Landslide

Mission, Principles and Disclaimer given
History of J’Accuse:
The J'Accuse…! letter, written by French author Émile Zola in 1898, was a passionate open letter published in the newspaper. Addressed to the President of France, it accused the French government and military of anti-Semitism and wrongful imprisonment in the infamous Dreyfus Affair, where Jewish army officer Alfred Dreyfus was falsely convicted of treason. Zola's letter exposed corruption, rallied public opinion, and became a landmark moment in the fight for justice and against prejudice. Its title, meaning "I accuse," symbolizes the courage to confront injustice publicly.

Dreyfus Affair:
impact on Theodor Herzl, the founder of modern political Zionism. Herzl, a journalist, covered the Dreyfus Affair and was deeply affected by the rampant anti-Semitism it revealed in France, a country seen as a beacon of liberty and equality. in particular, highlighted the precarious position of Jews even in supposedly enlightened societies. This convinced Herzl that assimilation was not a viable solution to anti-Semitism and inspired his advocacy for a Jewish homeland. The affair became a catalyst for the Zionist movement, emphasizing the need for a secure and independent Jewish state.

What happened?:
The accusation was based on questionable evidence, including a handwritten memo that was later found to be forged.
Despite flimsy evidence, Dreyfus was convicted of treason in a highly publicized trial and sentenced to life imprisonment on Devil’s Island, a remote penal colony off the coast of South America.
He was eventually exonerated in 1906 and reinstated in the army

11’s to BOMBS
Round 1: Bear Crawls
Side 1: Squats 1
Side 2: BBS 10

Round 2: Duck Walks
Side 1: BBS 1 and Squats 10
Side 2: Merkins 10

Round 3: Frog Jumps
Side 1: Merkins 1, BBS 10, Squats 20
Side 2: OC 10

Round 4: Burpee Broad Jumps
Side 1: OC 1, Merkins 10, BBS 20, Squats 30,
Side 2: Burpees 10

Group BOMBS at the end(we did not get to this)
Burpees: 10
OC: 20
Merkins: 30
BBS: 40
Squats: 50

Things to work on: either take away MOT or just work on first cone. Also, add exercises in 5’s not 10’s

Cot:
6: geppetto

We ran too three different AOs all the while having some good mumble chatter. Started at Necroplois then to the Wall then to the Pump House and we turned around at the Levy. 12 Hims got 1% better.
Mile High the Q.
Coconut
Rudy
Callaghan
Warrio
Radio
Guardian
Piggly Wiggly
Photon
Burbon
Badger
One Man Band

5×7 prison beatdown

Pax:
Spaulding – Q
Irish Hoss
Capital
Mike High
Tarnished
Radio
Life Alert
Badger

The thang:
Warm up with potato pickers & chain breakers

Round 1
20 merkins hands on the block
20 arm curls
20 monkey humpers
20 X factors
Repeat- 8 minutes

Round 2
20 merkins
20 chin ups
20 squats
20 American hammers (2 is 1)
Repeat – 8 minutes

Round 3
20 – dips on block
20 – thrusters (no squat)
20 – high knees 2 is 1
20 – big boy sit ups- feet in the block
Repeat – 8 minutes

Round 4
Man makers
4 minutes

Backblast
Dora, Southie, Colson

300
300" graduation workout which involved performing the following exercises in sequential order:
25 pullups,
50 deadlifts at 135 lbs.,
50 pushups,
50 box jumps onto a 24 inch box,
50 floor wipers at 135 lbs.,
50 kettlebell clean and presses at 36 lbs
25 pullups.
The combination of all repetitions for all of the exercises totals 300 repetitions.

1 mile run

Pump Station 1/12/25

PAX:
Fat Amy (Q)
Binford
Wario
Thai Guy
Hannibal
Huckleberry
Gold Star
Spaulding
Life Alert
Ukulele
Carmen Sandiego
Mamba
Geppetto
Tarnished
Echo
Phat Thor
Doubtfire
Guardian
Irish Hoss
Flo

Warm-up: Windmills, chain breakers, 21’s ( x4 because we couldn’t get it right!)

The Thang:Rise from the grave
AMRAP merkins at the base of the hill
5x up the hill
AMRAP Gravediggers
5x up the hill
Repeato

End: 50 Tombstone lifts (block curl + press), zombie walk up hill

COT: Passed Nantan flag off to Guardian!

01/12/2025 – Black Ops- Pump Station: We Will Run
Date: 01/12/2025
Time: 5:30 – 6:15 AM
Location: Pump Station, 105 W Front Street Perrysburg, OH
Q: Binford

PAX Count: 7 Total
PAX Names:
Ukulele
Phat Thor
Binford
Doubtfire
Carmen Sandiago
Wario
Tarnished

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

Beatdown:
Warm-ups – Stretch during introduction

Work – Run up main to 6th street, turn left down 6th street and run to Woodland park. Do 1 lap around Woodland park then make way towards 2nd street. Run down 2nd street back to main. Then main back to pump station.

In total, this is approximately 3.2 miles. The ones who circled back for the 6 ended up with approximately 4 miles.

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Phat Thor
• Announcements
• COT / Prayers and Intentions – VanGogh

Honor to lead.

01/11/2025 – Fortress: Binford's Here For A Year
– A dedication to Cardinal
Date: 01/11/2025
Time: 6:30 – 7:30 AM
Location: Fortress, 601 E Boundary St, Perrysburg, OH 43551
Q: Binford

PAX Count: 15 Total
PAX Names:
Astro
Phat Thor
Binford
Golden Gate
Carmen Sandiago
Tarnished
Guardian
Geppetto
Mamba
Isosolese
Photon
Badger
Meatloaf
Van Wilder
Oil Change

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

Beatdown: A dedication BD to Cardinal of F3 Knoxville

Intro:
2 years ago F3 Knoxville sadly, lost their F3 brother, Cardinal (Taylor Phelps), during a VQ of his. He had a big smile, bigger heart, and we loved having him at Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him that morning in your thoughts and prayers during this difficult time.

Warmup:
 
SSH x15 IC
Tempo Merkins x10 IC
Low Slow Flutter x10 IC
Sir Fazio Arm Circles x10 IC Forward/Reverse
Hallelujahs x10 IC
Samson Hold 20 secs
MICHAEL PHELPS
Knoxville Cherry Pickers x10 IC
Willie Mays Hays x 10 IC
 
Workout – “Card’s Run and Repeat”
 
3 rounds of exercises. Do set at one end of lot, run to other end, repeato. Then go to next round.
 
Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each
Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each
Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each
 
Squat hold for the 6 when you return until all PAX have finished
 
As a group if there is time: (and there was)
 
Burpees x 20, run to other end of field/lot and repeat
 
Mary:
 
Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.

Notes:
 
Tempo Merkin – 1, 2, 3 lowering. Up on 4.
Knoxville Cherry Picker – aka Daisy Picker
Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.
Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Geppetto
• Announcements – Cardinal and emphasis on CPR knowledge to wrap up
• LDP3: Binford
• COT / Prayers and Intentions

Reverse-a-Bomb

The Pax:
Coconut
Salisbury
Crawdad
Spalding
Stark
Runt
Thai Guy
Jersey
Fat Amy
Huckleberry
Lift Kit
Irish Hass
Norm
Wario
Echo
Rudy (Q)

The Thang:
We had a playing field with bombs (cinder blocks) placed in the center. The Pax were broken up into 2 teams at opposing ends of the field. Each round was assigned a workout. After completing the required reps, you were able to move a bomb one line ahead toward the opposing teams base line. Once a bomb reached one of the base lines, a goal was scored, and that bomb was out of play. The round ended when all bombs were out of play, or 5 minutes had been reached. The rounds consisted of merkins, big boy situps, squats, run, side straddle hops, and Bonnie Blairs. Modifications were made half way through that allowed a bomb to be moved 2 lines when on the opposing teams side of the field.

The COT:
Prayer's were mentioned for Spalding's cousin, and his family with health issues. Norm's aunt is fighting cancer, as well as Bluto.

Echo-Q
Chubbs
Wario
Landslide
Opening, warm ups (SSH, Windmills, Chainbreakers)
Beatdown was 11’s with one end using blocks and other end no block!
Round 1 was overhead press and Big boys
Round 2 curls and American hammers 2×1
Round 3 block rows and merkins
Round 4 man makers and squats
We didn’t get very far on round 4. We all ran a lap together around the parking lot.
Closing Landslide was 6 and prayed for Wario’s next set of scans and Bluto