Author: wstark

MURPH In Cadence

Gang Box
Isosceles
Lyman
Purdy
Huckleberry
Stark
Landslide
Yoshi
Spaulding
Footloose
Party On
Mercy

Took a minute but we caught on. Did the reps in cadence.

COT

Pre-Ruck two HIMs got better, knocking out 4.25 miles all before the 3rd F.
Mile high and Meatloaf.

2/7 – Rabbit Hole
Surprise Q

Q – Viper

PAX:
Doubtfire
Little Giant
Echo
Salisbury
Diesel
Footloose
Rudy
Lonzo
Manchester
GMO

The Thang:

Warm-up – 20 x SSH, 10 x Chain breaker, 16 x Willie Mays Hays

Run to hill

5 rounds of 1 minute of an exercise, each minute chosen by a new PAX. 20 sec rest in between.

Attempt to run up and down the hill

Repeat

CoT:

6- Footloose

Prayers – Naori, Tyler, Geppeto et al, Bluto, Huck

Backblast: February 5th, 2025

AO: Grantland – Rotary Park – Perrysburg, OH

PAX:
Photon – Q
Badger
Echo
Mile High
Nitrous

Workout: Phat Thor Phill-In: a.k.a. The Photon 500

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

SSH (2 is 1) – 50
Windmill Potato Pickers – 8

The “Thang”:

5 cones spaced along the parking lot at 10, 15, 20, 25, and 30 meters from the starting line.

10 reps of exercise 1 – out and back to 10m cone
15 reps of exercise 2 – out and back to 15m cone
20 reps of exercise 3 – out and back to 20m cone
25 reps of exercise 4 – out and back to 25m cone
30 reps of exercise 5 – out and back to 30m cone
Run lap around parking lot.

Exercise 5 becomes exercise 1 and all other exercise shift down one slot.

Repeat for 5 total rounds. Completion results in 100 reps of each of the 5 exercises, out and back 500m sprints, and 5 laps around parking lot.

Exercises:
Jump Squats
Skaters (2 is 1)
Flying Squirrels
Bonnie Blairs (2 is 1)
Skiers (2 is 1)

Ended with:
Count-O-Rama: 5
Name-O-Rama

The Six – Badger

LDP3

Ball of Man

Spreadsheets from the Gloom: 20F with enough ice-less real estate in the parking lot to run this safely. This was an impromptu audible with Phat Thor being out of commission, but it hit as hard as it did the first time. The loadout still seemed just about perfect. Not a single PAX completed it, but the right PAX on the right day just might be able to.

Playlist remained the same, but why change it anyway? It slaps.

“Lettsanity” – Lettuce – 5:00
“In Hiding” – Pearl Jam – 5:00
“Play That Funky Music” – Wild Cherry – 5:00
“Tripping Billies” – Dave Matthews Band – 5:00
“(Don’t) Give Hate A Chance” – Jamiroquai – 5:00
“In The Meantime” – Spacehog – 5:00

Was excited to see what Phat Thor had in store for us, but it will have to wait for another day. Was a pleasure to lead in his absence.

02/06/25 The Armory
Star Wars Beatdown
WARM UP: 50 Imperial Walkers & 30 Tie Fighters in cadence.
WORKOUT: Trivia questions for more or less reps/laps – Pod Race, Darth-a-Vaders, Pod Race, Yoda-Vators, Pod Race.

Q – Purdy
Viper
Footloose
Darth Sven
Echo – Six
Vespa
Gang Box
Doubtfire
Cantina (FNG)
Dill (FNG)

The Big Game (F3 Black Swamp Edition)

PAX were split into 2 teams and competed in various exercises over 4 quarters with the score tallied after each quarter.

1st Quarter:
Hand Release Merkins x 10
Dips x 10
Body Squats x 10
1 circuit = 1 point

2nd Quarter:
Plank x 60sec
American Hammers x 30
Leg Raises x 10
V Hold x 120sec (every 30sec = 1 point)

Halftime Show:
Bear Crawl across grass
Hold Al Gore

3rd Quarter:
Plank-ups x 7
Burpees x 7
1 circuit = 1 point

4th Quarter:
Standing Leg Hold x 30sec each leg
Bridge Leg Hold x 30sec each leg
Table Position Hold x 240sec (every 30sec =1 point)

PAX Count: 7
Spalding
Guardian
Coconut
Irish Hoss
Mile High
Geppetto
Finkle (Q)

Meatloaf – Q
Gulliver
Chubbs

10 Rounds = 1,000 total reps

10 Merkins
10 Groiners
10 Plank Jack Shoulder Taps
15 Squats
15 Mountain Climbers 2:1
20 Monkey Humpers
20 Imperial Walkers 2:1

Oops forgot to mention it was for the pre-ruck.

2 HIMS got after it 4 miles . Great work
Mile high and Sven

Protection & Support
PAX:
Lyman
Meatloaf
Landslide
Lonzo – Q

Lots of missing PAX…

Protection Part: Body Armor
Run to shelter area where pull up bars are available.
Complete Murph reps for 20ish minutes

Support Part: Tabata 60s on 15s rest between
1 Side lunges
2 Superman’s move arms from side to front of head and pull back
3 Side plank hold on one elbow and do rotator cuff movements, repeat other side
4 Single leg hip thrust
5 Fire hydrants
6 Leg hip swings on table, repeat other side

COT: Leg stretch, one knee on ground push other knee fwd during COR and NOR.
Closed with a short prayer.