Author: wstark

Mercy (q)
Footloose
Sven
big spoon
Rudy

We Murphed.

COT

Vespa
Manchester
Mercy (q)
Arcy
Golden gate

Men of Pause
4/2 Armory
Warmup
SSH
Arm circles

Stretching
Inchworm
WGS
Leg swings

Lower
Deep squat hold
90/90
Hamstring flow
Calf rocks
Burpees

Upper
Cat cow
Thread needle
Downward dog
Shoulder series
Swimmers

Final holds
Pigeon
Forward fold
Butterfly
Breathing

COT

4/6/26
The Nest
SYITG Nest Edition

Pax
Armstrong
Deliverance
Pinto
Raven – Q

Intro
5 principles

The Thang:
4 rounds, 2 of what we call the Human Timer and 2 of 11s.

Round 1.
Human Timer:
1 Pax farmer carries 2 Kb to the cone and back (approx 50ft) while the other do work. Pax rotate who the human timer is.
Work for human timer:
-Freddy Mercuries
-Burpees
-LBC
-Monkey Humpers
-Nolan Ryans

Round 2 – 11s:
Merkins & Hillbilly Walkers

Round 3
Repeato of Human Timer Round

Round 4 – 11s
American Hammers & Plank Jack Shoulder Taps

For 11s, Pax could choose their method of travel-
Duck Walk, Bear Crawl, Broad Jump, Crab Walk, Farmer Carry

CoT
BoM

Aye!

4/1/26
Mudhole
Wednesday ruck

Pax
Pinto
Raven – Q

Intro
5 principles

Rucked around the park some, it was rainy.

CoT
BoM

Aye!

3/18/26
Mudhole
Wednesday ruck

Pax
Fallout boy
Pinto
Raven – Q

Intro
5 principles

Rucked around the park some

CoT
BoM

Aye!

04/06/26 – Camelot – Happy Birthday Lando
WARM UP:
– 50 Imperial Walkers in cadence
– 30 Tie Fighters in cadence.
WORKOUT:
– Pod Race (Run around the AO)
– Darth-a-Vaders (25) – With both feet together, jump to face the ‘dark side’ (to face the other direction) and then jump back again (facing where you started) to return as a Jedi.
– Pod Race (Run around the AO)
– Yoda-Vators (25) – Stand up from criss-cross-apple-sauce position w/o hands touching the ground.
– Pod Race (Run around the AO),
– Circle Merkins (100)

Q – Purdy
Norm
Rudy
Vespa
Organic
Creeper
2K (FNG)

0615-0700 (kinda) Resurrection beatdown

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Geppetto
Mamba
Madden
Huckleberry
Thai Guy
Tarnished
Photon
Ukulele
Alimony
Average Joe – FNG
Touch of Gray – FNG
Guardian – Q

The Garden – Warmup exercises
The Trial – merkins, squats, plank, mtn climbers, in cadence x2 rounds
The Crucifixion – uphill lunges, never surrenders, wall sit x1 min, slow count merkins in cadence (repeato x3 rounds)
The Tomb – low plank, dead bug, on 6 with heels up, child’s pose (x2 rounds)
The Resurrection – 12 jump squats, 10 burpees, 30 high knees, 10 merkins – this was to be 3 rounds but time ended and we stayed after COT and did one round together

Matthew 28:5-6 (NIV)

5 The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. 6 He is not here; he has risen, just as he said. Come and see the place where he lay.

COR
NOR
6 – Photon
Announcements
LDP3
Prayer

0530-0615 Ruck down Walnut St.

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Geppetto
Mamba
Madden
Spaulding
Photon
Ukulele
Guardian – Q

COR
NOR
6 – Photon
Announcements
LDP3
Prayer

04/04/26 – UNO Workout

To choose teams for UNO all of the PAX lined up in order of age. This year Lonzo was the youngest at 42! Teams of two organized youngest with oldest, second youngest with second oldest, etc. Each team was dealt 7 UNO cards, and did work depending on the color and number on the cards.

Cards must be “played” into the bucket, at increasing distances from workout area, prior to starting on the next card. First team to finish all of their cards first wins the round.

UNO
Red x 2 Yellow x 3 Green x 4 Blue x 5
Round 1 Merkins Lunges LBC Mountain Climbers
Round 2 HRMs Squats AH SSH
Round 3 Burpees Bonnie Blairs BBS Plank Jacks
Round 4 Absolutions Lt. Dans Starfish Chilly Jacks

PAX

Arcy
Purdy
Forelow ? – Downrange from Toledo
Shepherds Pie
Crawdad
Djibouti
Isosceles
Jersey
Bourbon
FLK
Lonzo
Norm – Q

Battlefield Run and Ruck 04/04/26

8 runners
4 ruckers

Arcy
Wipers
Osha
One Man Band
Bourbon
Isosceles
Purdy
Djibouti
Crawdad
Lonzo
Full Pull
Norm – Q