Author: wstark

Back Blast
F3 men: Bob Ross, Kolson
Push-ups: 80
Burpees: 30
Squats: 80
Sit-ups: 50
Lunges: 30
Thrusters: 30
Bent Rows: 30
Curls: 30
OH Press: 30
SSH: 50
End with COT

4/18/26
Fortress beatdown
Boom goes the dynamite

Pax:
Thor-q
Binford
Longhorn
Deliverance
Guardian
Spaulding
Hannibal
Van gogh
Shaft
Spit valve
Tarnished
Gold Star

Warms ups
Split into 3 team.
Shoot, run to cone, do work, run back, shoot, repeat

Round finished when a team scores 5-10 times

Round 1
5 baskets- 10 merkins

Round 2
10 baskets- 10 Lt dans(we changed to bbs at the end of 6 times)

Round 3
10 baskets-mosey around grass circle

We had to interrupt playing due to lightening and we all mushed under the overhang and did 12 tabata rounds: 45 second work, 15 seconds rest

Good times, very soaked.

4/18/26
Fortress ruck
Pax:
Thor(q)
Guardian
Tarnished
Longhorn
Spit valve
Shaft(FNG from spit valve)
Binford
Deliverance

We talked and rucked
Topics:
Head
Heart
Hands

Backblast: April 11th, 2026

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Binford
Carmen Sandiego
Deliverance
French Fry
Landslide
Oil Change
Tarnished

Workout: Stepping In

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

Chainbreakers?: 10
Arm Circles Forward (4 is 1)?: 10
Arm Circles Reverse (4 is 1)?: 10

Another late BB…don’t actually remember what the warmup was. If there even was one.

The “Thang”:

This beatdown was designed around the idea of “stepping in”.

The beatdown consisted of 4 stations designated by cones, assembled in a circle whose diameter was 100ft. Each station focused on a single type of exercise. PAX split up into 4 groups and each started at adifferent cone. In a given round, the PAX would perform the type of exercise listed on their cone for 50s followed by running around the outside of the "eddy" clockwise for a full rotation, past their starting cone, and ending at the next cone. PAX could then rest until the run timer went off. This continued three more times until all four groups had performed the work/run cycle for all 4 cones. At the end of each round, the PAX moved each of the 4 cones inward towards the center of the "eddy" by 3 yards, and the run timer was reduced by 5 seconds. Every 2nd complete round, the intensity/difficulty of the exercise listed on the cone would increase, going from standard exercises -> explosive exercises -> block exercises. So as the PAX got closer and closer to the center of the "eddy", the time between rounds got smaller and the intensity of the work required to escape the "eddy" increased.

Beatdown was intended to go 6 full rounds, but we ended up running out of time after round 4.

All PAX finished with a set of 10 in-cadence burpees.

Exercises/cones were the following:

1.) Flying Squirrels -> Burpees -> Man-Makers
2.) BBSUs -> Sprinter sit-ups -> WW1s
3.) Merkins -> Jumping Spiders -> Pull-through Merkins
4.) Squats -> Jump Squats -> Thrusters

Ended with:
Count-O-Rama: 8
Name-O-Rama

The Six – French Fry

LDP3

Ball of Man

Spreadsheets from the Gloom: This was a last minute audible. With Coconut being out sick, I was asked to “step in” and take the Q. Reaching back into the vault, The Eddy seemed like it was tailor made for the occasion, and a perfect opportunity for Perrysburg PAX to experience the full extent of this absolute burner. And a burner it was.

The first run through only got through 4 rounds…didn’t even make it to the block work. But this version ran the beatdown to completion. This is a beast of a beatdown, driven by the hard run between stations. Starting with 40s was a little aggressive, but a 2nd round run timer of 40s seemed just about right. It was doable for someone working hard. Starting with 45s in round 1 is probably the perfect time for an IPC type intensity of this. The 5s reduction every round seemed to scale relatively well, even into the block rounds. Speaking of which…the block rounds were absolutely brutal. The only rest was a sprint around the eddy, otherwise non-stop block work. Really fit the theme of the eddy getting stronger and stronger as you got towards the center. And the non-stop AMRAP finale at the end was the bow on top.

Different reason behind the beatdown caused an adjustment in the playlist:

“One Step Closer” – Linkin Park
“Two Step” – Dave Matthew’s Band
“Gimme Three Steps” – Lynyrd Skynyrd
“Step By Step” – New Kids On The Block
“1, 2 Step” – Ciara
“Footsteps” – Pearl Jam
“Footsteps In The Dark Pts. 1 & 2” – The Isley Brothers
“Move Your Feet” – Junior Senior
“Ain’t No Half-Steppin’” – Big Daddy Kane
“Stepping Stones” – G. Love & Special Sauce
“Keep On Steppin” – Mike Clark Jr

Always a pleasure to lead this group of fine men, but it’s even more fulfilling when a brother asks you to step-in in a time of need.

We missed you out there Coconut, but we held down the fort in your absence.

04/17/26 – Rabbit Hole – Hill Repeats
WARM UP:
Mosey to the Hill
WORKOUT:
Hill repeats (running or walking) over the hill touching the walking path on both sides.

Purdy – Q
Viper
Norm
GoldWing
Carmen Sandiego
Doubtfire
Rudy

Meatloaf – Q
Van Gogh
Huckleberry
Lullaby
Bourbon
Guardian
Spaulding

20 reps each

SSH
Merkins
Mountain Climbers 2:1

Potato Pickers
Deep Squat
Glute Bridges

Arm Circles
Inchworm
Starfish 1:1

One Leg Deadlifts
Lunges 1:1
American Hammer

Backblast: April 16th, 2026

AO: The Wall

PAX:

Longhorn
Ukulele
Iso
Colt 45
Finkle
Mile High
Rumor

Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust.

Credo is leave no man behind, but leave no man where you find him.

Workout name: Battery Life Cycle

Warmups: SSH’s, Learn to fly/learn to land, hairy Rockettes

The THANG:

We started the workout with a full battery.

Depletion:
With block: 1 BBSU, 4 chest presses; 2 BBSU’s, 8 chest presses………..10 BBSU’s, 40 chest presses.

Ran a lap up the hill to loosen up the arms.

Recharge:
3 sets (20, 10, 5) of SSH’s, pickle pounders, v taps, mountain climbers

Depletion:
3 sets (20, 10, 5) of coupon squats, overhead press, curls, bent over rows

Ran 3 flights of stairs at different speeds to recharge.

To finish, we did Freddy Mercury’s to Song 2. Woohoo!

Count-o-Rama: 8
Name-o-Rama

The Sixth: Iso

COT

Ball of man

F3 Black Swamp
The Armory
4/16/26
5:30 am

PAX:
Rudy
Lullaby
Viper
Bourbon
OSHA
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:
Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lunges (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 Imperial Squat Walkers
Run back to staring line

Starting Line:
2 Elbow Plank Jacks

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climber (2 as 1)
At each mid-section line you are always doing 11 Lunges (2 as 1) (going) and 11 Imperial Squat Walkers (returning)

COT: Sixth was: Lullaby

Backblast: April 6th, 2026

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Photon – Q
Big Spoon
Fat Amy
Landslide
Sprocket
Viper
Waldo

Workout: The Impartnerable Mile

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: Put the backblast in 9 days late…can’t remember the warmup.

The “Thang”:

PAX partnered up by weight.

Partners worked together to complete full laps around the track of particular MOTs, one full lap at a time, before moving on to the next MOT. MOTs were the following:

Lap 1: Partner Carry
Lap 2: Wheelbarrow
Lap 3: Partner Drag (cut short due to rain impeding ability to drag)
Lap 4: Three-Legged Run
Lap 5: Towel Run

Ended with:
Count-O-Rama: 7
Name-O-Rama

The Six – Waldo

LDP3

Ball of Man

Spreadsheets from the Gloom: Nice, early spring temps with a cool mist that turned into a light rain. This one was pretty good, but has room for improvement. Partner carry and wheelbarrow were good. Wheelbarrow brought a similar brutality that the standard impossible mile does. Three legged run was serviceable, but something more challenging would fill that slot better. Same with the towel run. That lap is really as hard as the PAX make it, so there’s opportunity for cheating that one. The real disappointment was the partner drag being stopped by the rain. The cardboard just did not hold up to the abuse, especially once it got wet. Would be a great exercise to do with the proper equipment.

Slow laps didn’t leave a whole lot of opportunity for grooving, but a partner inspired playlist did make an appearance.

“It Takes Two” – Rob Base & DJ EZ Rock
“Double Trouble” – Lynyrd Skynyrd
“You And I” – Rick James
“Two Gunslingers” – Tom Petty And The Heartbreakers
“It Takes Two” – Marvin Gaye & Kim Weston
“Just The Two Of Us” – Will Smith
“Two Faced” – Linkin Park
“Two Princes” – Spin Doctors

All in all this was serviceable, but could use some tweaks the next time around. Pleasure to give this one a try.

Backblast: April 3rd, 2026

AO: The Rabbit Hole – Whitehouse Library – Whitehouse, OH

PAX:
Photon – Q
Manchester
Tackleberry
Vespa

Workout: Stations

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: N/A

The “Thang”:

A good Friday themed beatdown that followed Jesus’ journey to crucifixion and emphasized carrying heavy. And while we didn’t have our own crosses, we did have weight made of concrete and steel.
14 rounds to represent the 14 Stations of the Cross. Once PAX picked up their “crosses” (ruck/vest AND cinder block) after round 1, they carried the weight throughout the next 8 rounds, putting down the block only during round 5 (Simon helps Jesus carry the cross), and if required during the exercises themselves. At the start of round 10, where Jesus is stripped of his clothes, all PAX dropped the weight entirely.

Each round consisted of an exercise that represented that particular station of the cross, and most contained movement. The exercise was always performed prior to the movement for a given round and the ruck/vest stayed on for all rounds where the ruck was worn. Movement was always a rucked block carry 220 yards in distance, totaling 1 mile over those 8 rounds. There were no restrictions to how PAX could hold/carry the block.

Rounds, exercises, and associated reps were as follows:

Station 1: Jesus is condemned to death 20 Prisoner Squats
Station 2: Jesus carries his cross
Station 3: Jesus falls the first time 10 Heavy Up Downs (Flying Squirrel with Block)
Station 4: Jesus meets his mother, Mary 10 Imperial Blockers (2 is 1)
Station 5: Simon of Cyrene helps Jesus carry the cross
Station 6: Veronica wipes the face of Jesus 10 Plank Sweepers (2 is 1) on Block
Station 7: Jesus falls the second time 20 Heavy Up Downs (Flying Squirrel with Block)
Station 8: Jesus meets the women of Jerusalem 10 Lunge Reaches (2 is 1) with Block
Station 9: Jesus falls the third time 30 Heavy Up Downs (Flying Squirrel with Block)
Station 10: Jesus is stripped of his garments 25 No Surrenders
Station 11: Jesus is nailed to the cross 20 T-Cross Merkins
Station 12: Jesus dies on the cross 15 Absolutions
Station 13: Jesus is taken down from the cross 10 Deadlifts
Station 14: Jesus is laid in the tomb 3 Minutes of Plank

Ended with:
Count-O-Rama: 4
Name-O-Rama

The Six – Manchester

LDP3

Ball of Man

Spreadsheets from the Gloom: It was good to run this one again. It was still hard…in a different kind of way. A mile is a long way to ruck with a block. And when you add in the 60 rucked flying squirrels, block lunges, etc. the weight became extremely fatiguing. We carry a decent amount in the Swamp, but we typically don’t carry this much for this long. The length, the intensity, and the theme/mood were spot on. Nobody finished and all seemed pretty drained upon completion.

This somber morning in the Swamp offered PAX an opportunity to reflect as they walked a dark, quiet mile carrying a heavy physical burden. And while the weight likely didn’t match up to the cross that Jesus carried, it did serve as a reminder to what he went through for us, as well as provided some perspective on the burdens that we ourselves carry. A good reminder to not only lift heavy, but carry heavy too.

Thanks to the guys who came out. Was an honor to walk with you.