Author: wstark

1/5/25
Pump Station Pre-Run
Phat Thor(Q)
Radio
Carmen San Deigo
Binford
Photon
Ukelele

River Ruck

Pax:
Bulldog
Footloose
Runt
Mercy
Djibouti
Meatloaf
Party On
Norm

1/4/25

PAX:
Footloose – Q
Shepherd
Lift Kit
Djibouti
Jersey
Meatloaf
Landslide
Lonzo
Mercy
Purdy
Thai Guy
Huckleberry
Wipers
Norm
Irish Hoss
Doubtfire

Blvd of Broken Dreams

Do one exercise at start and then run to end and do the other exercise. Manmakers at start, run to end and do merkins, then run back to start. Next round, do boy bands, run, do squats, then return to start.

50 reps total each round. Up to PAX to decide how many reps of exercise they want to do. Manmakers and boy bands both count as 2 reps. So 10 manmakers = 20 reps. So running to the end means doing 30 merkins.

COT

Date: 01/04/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg

IMPACT in 2025 Leadership Ruck

Pax: Total 7
Guardian
Capitol
Binford
Photon
Van Wilder
Golden Gate
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:
Discussed IMPACT in quadrant 2 of the Q-Source and steps you can take to live a more purposeful life.

Gaining clarity on your life’s purpose and how you intentional spend your time each day, week, month, and beyond will get you closer to your Purpose.

Areas to seek clarity include:
Mental/Learning
Social
Physical
Financial or material items
Family
Business/Career
Spiritual
Other (items that do not fit neatly into one of the categories above).

COT
Count-O-Rama
Name-O-Rama
6: Golden Gate
Announcements
LDP – SMSK5 – Things we can learn from losing
Prayer

Backblast 1/3/25
F3 men: Bob Ross (Q), Southie, Kolson
1 mile Run
Murph (pull ups, push ups, squats)
COT

Backblast 1/3/25
F3 men: Bob Ross, Southie, Kolson
1 mile Run
Murph (pull ups, push ups, squats)
COT

Good Ruck Backblast

Welcome
Mission
Principles

Pax
Capital
Binford
Van Wilder
Carmen San Diego
Huffy
Raven
Stalker
Van Gogh
Flo Q

Rucked 2.5 miles stopped five times to perform 20 merkins and 25 squats (both with rucks on).

COT

Friday Morning Black Ops-Perrysburg Pool
New Year-New AO

Pax:
Spaulding – Q
Coconut
Doubtfire
Nitrous
Guardian
Phat Thor
Radio
Badger
Carmen San Diego
Capital
Piggly Wiggly
Life Alert
Huckleberry
Gold Star

The Thang:
Warm ups with windmills and side straddle hops.

11s
Burpees-run-Lt. Dans multiple rounds to complete.

Explore the new AO
We ran all around the park stopping to do some big boy sit-ups in cadence
Ran more to the playground and did max chin-ups
Bear crawled the basketball court
Coconut led some no-angels in cadence
Ran the park more back to the flag
Guantanamo to finish

Backblast: January 3rd, 2025

AO: Perrysburg City Pool (black ops)

PAX:
Carmen Sandiego (Q)

Workout: Pre-workout Ruck (black ops)
FNG’s: No

The Thang: Rucked around the new AO site. Did 2.19 miles in the snow.

1/3 – Rabbit Hole

The First Ever "Vurph"

Q – Viper

PAX:
Echo
Norm
Wario
Rudy
Purdy
Irish Hoss
Astro
Djibouti
Manchester

The Thang:
.3 mile run to the hill

Attempted 10 rounds of:

10 burpees
20 diamond merkins
30 LBCs
Run up and down the hill

.3 mile back to parking lot.

Closest anyone got to finishing was 8 rounds.

Lessons learned:
1. Diamond merkins are hard. Need to work the triceps more.
2. The hill collects snow faster than the lower elevations: wear shoes with grip and bring sleds!