Author: wstark

Necropolis 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 to the top side of Fort Meigs the long way. 3.17 miles with an average pace of 18:31.
6 Speech
Count-o-rama: 3
Name-o-rama:
Binford
Life Alert
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

KC Masterpiece @ FOD 2/26/2025

5:30 (2 minutes) Welcome to F3 speech,

Count-O-Rama

5:33 (5 minutes) Warmup
SSH – 15
Grass Pickers – 15
Arm Circles – 15 fwd, 15 bwd

5:38 (2 minutes) Mosey around the parking lot, out to the board.

5:40 (2 minutes) Explain the Thang. Music is Kansas City Artists and Kansas City Themed.

5:42 (25 minutes) The Thang
Run Thang until 6:07
WARMUP: SSHs, Grass Grabbers, Michael Phelps, Copperhead Squats, Mosey around pkg lot THE THANG: Superset of exos, between superset run the parking lot for one loop. Across the River (5 reps), SSHs (8 IC), Donkey Kicks (5), ATMs (Alternating Shoulder Taps, Tempo Merkins, Merkins, each 5 reps to begin), High Knees (10), Quick Squat Jumps (5), Firecrackers (5), Bonnie Blairs (5), Absolution (5 reps), Windshield Wipers (5 over coup), Y's (5 – over coup), In-n-Outs (think hollow holds). Pax repeated this for 5 supersets, and exos had +2 increased reps each time, then -2 reps each time).

6:07 (3 minutes) Mary: Stretching
Willie Mays Hayes 30 count
Abe Vigota 30 count
Cobra stretch 30 count.
Michael Phelps 30 count

6:10 (5 minutes)
Count-O Rama
Name-O-Rama
6th
LDP3
Prayer intentions – circle of prayer.

F3
Chips w/ Block
The Commons (Levis)
2/25/25

PAX:
Gold Star
Crawdad
Everest
Salisbury
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.
PAX selects a numbered/colored poker chip that determines the WHAT:

#1 (BLUE): Lunges with Block/Weight
#2 (RED): Curls with Block/Weight
#3 (WHITE): Merkins
#4 (SILVER): Bent Over Rows with Block/Weight
#5 (GOLD): Run

The die is rolled to determine the number of REPS (die multiple by 5) with the
exception of GOLD (#5): Run.

There are 5 poker chips of each color/number.

After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Gold Star

QIC – Stark

PAX
Cyber Truck
Kraut
Manchester
Irish Hoss
Photon
Echo
Vespa
Full Pull

The Thang
Circle of Pain
Imperial Walkers
Flutter Kicks
Glute Bridges
in Cadence x2

Then run a circuit of about 50 yards out and back with 3 burpee stations of 5 burpees per cone.

Set 2
Ninja Squat
J Lo
Supermans
In cadence x2

Run the Circuit

Set 3
Good Morning
Freddy Murcury
Pickle Pounder
x 2 in Cadence

Run the Circuit

NOR COR

Always and Honor
Always my Pleasure
~Stark

2/25 – The Murph

Q – Meatloaf

PAX:
Landslide
Bulldog
Waldo
Isosceles
Rudy
Doubtfire
Lego
Mercy
Footloose
Manchester
Vespa

We Murphed, but opted to run the bike trail after Rudy's recon of the trail found it to be a pond in several areas. We did our best to avoid the ponds while getting to the pull-up bars.

It was Doubtfire's "official" 900th post, celebrated with a special workout, a Starlink flyover, and closed with him as the 6

COT

6 – Doubtfire

Announcements – check mumble chatter

Prayers –
Praise for Naori
Prayers for Geppeto and his family
Prayers for Purdy's parents
Prayers for Echo's dad

Lovely Black Swamp morning.

Warm up of SSHs, arm circles, dynamic stretching.

The running workout was started with a warmup mosey to the industrial park. We then performed an interval style of 3 minutes race pace followed by 3 minutes of a recovery jog. This was run 3 times and then concluded with a round of injury prevention strength exercises led by Capital

Pax:
Full Pull (Q)
Irish Hoss
Capitol
Norm
Bourbon
Ukulele
Huck
Photon
Meatloaf
Mile High
Van Gogh
Purdy
Guardian
Echo
Radio

ABS of Steel (PAX – 9) 2-24-2025

Manchester – Q
Viper – 6
Golden Gate
Vespa
Purdy
Salisbury
Doubtfire
Echo
Full Pull

Massive Monday
2/24/25
The Nest

Pax:
Armstrong
Deliverance
Fallout Boy
Pinto
Raven ~ QiC

Intro
5 Principles
Credo

Warm-up Lap
Chain Breakers
Abe Vigodas

The Thang:
-Motivators (from 7)
-WW3 sit ups 10
-Round the World Merkins, 3 trips
-Split Block Squats 10 ea leg
-Hillbilly Walkers 20 (2is 1)
-Glute Block Bridges 10
-Bent over Rows 10
-Jog a Lap

Rinse and Repeat!

NoR
CoT
BoM

It was a great morning at the Nest, finally a relatively mild morning here as the temps were above freezing.

* I should note that there were no Monkey Humpers or Burpees in my BD today. Maybe I'll find a couple new exercises to tire the men of.

As always it was an honor to lead.

~Raven

2.24.25 – 5 Yds & a Cloud of Dust

Warmup – SPMICE
Chain breakers – in cadence (10 count)
Windmills – in cadence (10 count)
Motivators – Starting at 6

Beatdown = Dora down the field & back
5yd intervals for exercises, 20yd sections, repeat

5 yd line = 10 Merkins
10 yd line = 20 LBCs
15 yd line = 30 Squats
20 yd line = 5 Burpees
Repeat

MOT down = Bear Crawl
MOT back = Lunges

Merkins = 10 reps x 10 100 total reps
LBCs = 20 reps x 10 200 total reps
Squats = 30 reps x 10 300 total reps
Burpees = 5 reps x 10 50 total reps

Standard DORA with partners at the end, doing BBSU and Burpees.
And a round of Nolan Ryan's to fill the time.

Q: Gold Star
PAX list:
Meatloaf
Badger
Lonzo
Rudy
Fat Amy

Backblast
Dora, Southie, Colson

Name: L7 Weenie
1 mile run
.
This workout progresses around the rectangle of Kingsbury 7x, stopping at each corner for exercises.

Rifle carry the E side
Murder bunny the S side
Coupon curl walk the W side
Reverse murder bunny the N Side

7 blockies @ first corner
14 bulgarian split squats (each leg) @ second corner
21 Knerkins @ third corner
28 heavy Am. hammer @ 4th corner