Author: wstark

BACKBLAST
Dora, Southie

Suns out Guns out Six Pack Dream World

Lots of curls. Lots of merkins. Lots of core. Mile run.

McBeatdown
PreThang:
25 Don Quixote

Thang:
Double Quarter Pounder with Cheese: Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps. Do it with a Bricks for a Quarter Pounder with cheese. Rinse and repeat for a Double Quarter Pounder.

Hot Potato: Pair up. Face each other. On your bums and lock ankles. Starting man grabs a paver or sandbag, tosses it over the head of his partner, then stays at 45 degrees. Partner catches the weight, falling to his back, touches the ground over his head with the weight , then performs a sit-up motion, tossing the weight back. Starting man performs the sit-up. Hot potato – get rid of that weight! / Perform for 90 seconds or as long as the Q has gas.

Mountain Merkins: While in plank position (preferably on an incline, hill, berm, etc.) PAX would do Mountain Climbers (right, left, right, left) in cadence. Perform 2 Merkins (down, up, down, up) in cadence. This equals 1 rep.

COT & LDP3
PAX: Dora, Colson, Southie

6/8 – Summer Sunday Swampball Series

Q – Viper

PAX:
Freeloader
Cinnamons
Nope
Roblox
Gibbs
Doogie
Hat Trick
Zero Turn
Mulch
River Rock
Footloose
Sven

We played 2.0 friendly Swampball. It was glorious.

CoT

6 – Doogie

Backblast: June 8th, 2025

AO: The Pump Station Run

PAX:
Carmen Sandiego (Q)
Radio
Photon
Sherbert
Fat Amy
Tarnished
Ukulele
Guardian
Irish Haus
Oil Change

Workout: Running the Burg
FNG’s: No

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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

Credo: Leave no man behind but leave no man where you found him.

The Thang:

Warmup: butt kicks, karaoke, Deon Sanders, high knees while mosey

Ran down Louisiana, then turned on 6th street to Woodlands Park. Ran the trail around the park then headed back on Boundary and turned left on 2nd Street and made our way back to the pump station.

Count-O-Rama – 10
Name-O-Rama
The Six – Sherbert
LDP3
Ball of Man

Hard Things
6/6/25

Q – Djibouti
Bulldog
Viper
Footloose
Rudy
Yoshi
Doubtfire
Goldwing
Irish Hoss
Astro
Fat Amy
Vespa

Big ups to Rudy for Q-assist on cadence. My mushy brain not tracking this morning.

A Dirty Dozen HIMs did Hard Things leading a dawn assault on The Hill at the Rabbit Hole. Beatdown on the theme of D-Day with a timeline recounting the events of what was arguably the most consequential day of the 20th century. No other day came close to the scale, audacity, heroics, and sacrifice of that day. We will remember them and are forever grateful for their example. May we live in honor of their great deeds.

May 31, 2025
Welcome
Mission Statement
Five Core Principles
Credo
Disclaimer
1 FNG in attendance (Pete was named Chernobyl because he works in nuclear medicine or energy)

Doubtfire 5 Year Anniversary Beatdown was celebrated with the symbolic element of Wood. All apparatus used for this beatdown were constructed with wood.
Log pass, stilts race, bowling pins of wood, 4×4’s used with Cindy’s to create another coupon, and more. Teams were formed 18 v 18 and six different competitions were had.

The playlist was Yacht Rock, courtesy of Gepetto and the first beatdown I ever attended at The Fortress five years earlier.

Pax:
Percy
Spike
Warriors
Tackleberry
Spaulding
Vespa
Echo
Gold wing
Salisbury
Arcy
Irish Hoss
Terminator
Huckleberry
Chernobyl (FNG Pete)
Footloose
Gutenburger (?)
Deuce
Sherbert
Crawdad
Hannibal
Viper
Guardian
Waldo
Djibouti
Stark
Bulldog
Carmen San Diego
Photon
Runt
Shepherd
Jersey
Meatloaf

COR
NOR
Announcements
LDP3
Prayer

Pre-workout Ruck at the Wall 6/5/2025

PAX:
Mile High
Carmen Sandiego (Q)

The Thang:

We rucked to the pump station to Cherry street then back towards Necropolis and heading back by the river to the Wall. Got a workout in before the lightning came out.

Beatdown Name: Gullyball
Date: 06.04.2025
Location: Field of Dreams

QIC: Gulliver

PAX:
Dingo
Sven
Pooh Bear
Stalker
Snake Bite
Viper
Stark
Lyman
Precious

Welcome
F3 Mission and Core Principles
Disclaimer
Warmup: Discussing The Thang!
The Thang: Gullyball is played with balloons attached to the PAX. There are no burpee’s and you are out when your balloon is popped. To get back in the game, run to the bag and blow up another balloon (very easy when winded). To add to the fun the sports ball of choice weighed 6 pounds, the perfect weight for your world travels, and was well received by the PAX. After a couple scores we switched back to classic Swampball.

Maybe next time I can figure out a way to include water balloons.
COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

6/5/2025

Pax
Footloose-Q
Wario
Lonzo
Gulliver
Yoshi
Chubbs

Big Baller Brand

A beatdown where a basketball is your coupon. Do exercises such as 3-point sit ups, Big Baller Burpees and American Slammers…and movements such as lung walk…..all with a ball.

Warmup was the ballivator

Finished with a few rounds of knockout.

6.5.25 – The Armory – Block Work like clock work!

Q: Gold Star
PAX List:
Fat Amy
Vespa
Manchester

Warmup
>Potato Pickers – in cadence
>Willie Mays Hayes – in cadence
>Motivator start at 6

Beatdown = Portion of the day, followed by a run
20 reps each exercise (15 for blocks)

Morning
>Freddie Mercury’s (2is1)
>Uhaul (block – chest/out/chest/45deg/chest)
>Lt Dan

Lunch
>BBSU
>Imperial Blocker (2is1)
>Wojo squats

Afternoon
>Nolan Ryans (20 each side)
>Grave Diggers (2is1 – block – between legs, right ear, down, left ear, down)
>Bulgarian Split Squat (20 each side)

End of Shift
>Peter Parkers
>Lion Kings (block – chest/squat/block by knees/rise and raise)
>Monkey Humpers

Overtime
>Decline Merkins w block
>Block curls
>American Hammers (2is1)
>Dips

COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture