Author: wstark

Hello:

I am in F3 uptown, here in New Orleans. We will be in Ohio in July for a little while. I see you have an evening workout on Tuesdays at Levi Commons, by the clock tower. If that is accurate, I may join you guys on July 8. Thanks.

F3
“11’s”
The Pump Station
6/29/25

PAX:
Tarnished
Shepherd
Radio
Yoshi
Crawdad
Stalker
Footloose
Bourbon
Ukulele
Fossil
Photon
Thai Guy
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:
7 Motivators in Cadence

THANG:

Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lt. Dan’s (2 is 1)
Run to far-section line

Far-Section Line:
10 Mt. Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Squats
Run back to staring line

Starting Line:
2 Merkins

Far-Section Line:
9 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).

COT: Sixth was: Yoshi

6/28/25 – The Fortress
Birdies and Burpees

Site Q: Binford
PAX
Golden Gate – Q
Binford
Tarnish
Hannibal
Landslide
Huffy
Spalding
Coconut

Standard Introduction

6:30 (2 minutes) Welcome to F3, Fitness Fellowship and Faith
Our mission is to plant grow and serve small workout groups for men, for the invigoration of male community leadership
There are five core principles
• Always free
• Always outdoors
• Open to all men
• Lead in a rotating fashion by a member of the group
• Ends in a circle of trust
Our Credo is “Leave no man behind, and leave no man where you found him”

Warmup:
SSH x 20
Cadance Burpees x 10
Various Stretches (Willy Mays Hayse, Abe Vigota, Arm Cicles)

The Thang:
Pair off, if odd number one group of 3
Play Holes 1, 10-16, 18, one group per hole. Group uses alternating throws
All hole play Par 3

Before starting a hole, each group does a combined number of burpees equal to the number of the hole. Hole 1 counts as 10. Then partners agree on an exercise to perform on field during the hole. Try to do a new exercise each hole. PAX will do combined 20 reps plus number of shots taken on hole after each throw before throwing next shot.

For example,
First partner in group throws, both partners run to disc. Both PAX do combined 20 +1 reps of the exercise they chose. Other partner throws, both run to disc and do 20 reps + 2 (since is 2nd shot, other partner throws both run to disc and do 20 reps + 3 (since is 3rd shot)… ect till in basket.

Mosey to next hole and repeat.

Mudhole
5/28/25
Wednesday Ruck

PAX:
Armstrong
Fallout Boy
Pinto
Raven ~ Q

Intro
5 principles

Rucked
CoT
BoM

Wednesday Ruck
6/25/11
Mudhole

PAX:
Armstrong
Fallout Boy
Raven -Q

Intro
5 principles

Rucked to the tracks and back.

NoR
CoT
BoM

Mudhole
6/18/25
Wednesday Ruck

PAX:
Fallout Boy
Raven – Q

5 principles

Rucked
We were attacked by baby deer flies and intimidated by a group of old ladies who outnumbered us.

NoR
CoT
BoM

***edit!!!

Raven was not at this Ruck.
It was only Armstrong & Fallout Boy
Idk who was Q

Mudhole
6/11/25
Wednesday Ruck

PAX:
Armstrong
Fallout Boy
Raven -Q

Intro
5 principles

Rucked

NoR
CoT
BoM

Wednesday Ruck
6/4/11
Mudhole

PAX:
Armstrong
Fallout Boy
Raven -Q

Intro
5 principles

Rucked

NoR
CoT
BoM

Backblast: June 23rd, 2025

AO: The Gauntlet – Rivercrest Park – Perrysburg, OH

PAX:
Photon – Q
Coconut
Irish Hoss
Mile High
Peach
Piggly Wiggly
Spaulding
Tarnished
Van Gogh
Vespa

Workout: Centipede

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): 44

The “Thang”:

It’s like Centipede, the Atari game from 1988, but with people. One PAX is the “player” and all other PAX are centipede segments.

Two lines of cones are spaced 50 yards apart. The “player(s)” stand at one end of the playing area and the “centipede segments” line up along the opposite end of the playing field. On go, all “centipede segments” use the MOT for that round to travel towards the “player” side as quickly as they can. Once a single “centipede segment” reaches the “player” end of the field, the player loses. The “player” can take out the “centipede segments” by aligning himself with their position on the x-axis of the field and performing a certain number of reps of that round’s exercise. The “player” can then move in the x-axis to line up with another “centipede segment” and attack him with reps of the exercise. Whenever a “centipede segment” is taken out, he runs back to the starting line and begins the traverse across the battlefield again. The round would go on until the “player” plane was breached by a single “centipede segment”, at which point the “player’s” score would be tallied. One point for every “centipede segment” he defeated.

The ”centipede segment” who took out the “player” would become the new player for the next round.

For the first six rounds, there was only one player, and the reps required for taking out a segment was 3. The last round had two players, but they required 4 reps to take out a segment.

The exercises and MOTs pairings were as follows; and they were paired purposefully, based on speed.

Exercise: MOT
Cactus Squat: Bear Crawl
Perfect merkin: Murder Bunny
No Surrender: Ape Hop
HR Burpee: Crab Walk Forward
Absolution: Burpee Broad Jump
Man-Maker: Bears & Blocks

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Piggly Wiggly

LDP3

Ball of Man

Spreadsheets from the Gloom: 78 and humid. This was awesome. Great way to have some fun while keeping the work load high. It basically ended up being an AMRAP of either the exercise or MOT for the duration of the round, really fatiguing muscle groups to failure. That said, there are improvements to be had. To further emphasize the competitive element, the beatdown would benefit from all PAX competing as the “player” for each of the exercise pairings. That means we need more “players” per round and less exercise combinations. In order to ensure enough variety, there probably needs to be only 3 exercise pairings. But in order to ensure enough rounds can be played, the rounds need to go faster…so either faster exercise pairs or shorter distance. Current thought would be to divide the PAX into 4 groups so there are 3 “centipede segments” for every “player”. With 4 groups and three exercise pairs, you have 12 rounds. 3 minutes per round should take 36 minutes. Keep the 50 yards and adjust exercise pairings accordingly. Never repeat an exercise pairing two times in a row.

Playlist was lit, but the communication required during the beatdown means volumes need to be low. Might not even need music at all for this.

“Centipede” – Rebbie Jackson
“Butterfly” – Screaming Trees
“Ants Marching” – Dave Matthews Band
“Red Mosquito” – Pearl Jam
“Queen Bee” – Grand Funk Railroad
“Sting Me” – The Black Crowes
“Dragonfly” – ekoostik hookah

Really enjoyed this one and I hope others did as well. It will be back.