Author: wstark

Kettlebell Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Workout:
We rucked along the river to the playground at sidecut and back along the towpath for a total of 3 miles.
Count-o-rama: 9
Name-o-rama:
Radio
Guardian
Cybertruck
Ten Pin
Wario
Stark
Longhorn
Stalker
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

Kettlebell Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Workout:
We rucked to the wall and back along the river. Along the way we all carried various kettlebells and participated in a kettlebell swing EMOM. Every 5 mins we did 25 kettlebell swings for a total of 300.
6 Speech
Count-o-rama: 6
Name-o-rama:
Cybertruck
Goldstar
Guardian
Geppetto
Stalker
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

Date: 6/21/2025

The Ruck Less Traveled

PAX:
Footloose -Q
Cybertruck
Yoshi
Waldo
Callahan
Photon
Sherbert
Crawdad
Fat Amy
Jersey
Norm
Runt
Coach -FNG (eh’d by Footloose)
Arcy
Djibouti
Irish Hoss
Mercy
Rattle head (Kotter- eh’d by Yoshi)

Iron Horse Beatdown to celebrate Lou Gehrig on his birthday.

Q: Doubtfire
Pax:
Tackleberry
Vespa
Photon
Sven
Manchester
Golden Gate
Mile High
Binford
Brickyard
Rudy
Mr. Anderson
Astro
Waldo

Mission
Five Core Principles

We warmed up first then we played two innings of Swamp Kickball. Then we cooled down.

The Thang:
Warmed up at 1st base which is the position Gehrig played.
37 SSH age at which LG passed.
6 ct Burpees (6X WS champ)
7 Absolutions (7X All Star)
4 laps of foul pole to foul pole (wore #4 and first MLB player to have # retired)
19 Nolan Ryans
95 Circle Merk (1,995 career RBI)

Teams battled to a 6-4 game after two innings. Given the lower numbers, we kicked with our non-dominant leg to keep the game moving. Manchester has the biggest non-dominant kicker! Must be all that soccer he watches?

Cool down:
21 LBC
30 shoulder taps (2.130 consecutive games played)
23 merkins (career grand slams)
39 lunges 1:1 (year inducted into HOF)

COT

F3 Coronado
The Murph
5:30 am
6/24/25

PAX:
Rudy
Crawdad
Fat Amy
Silver Surfer
Irish Hoss
Lyman
Yoshi
Mercy
Astro
Shepherd
Footloose
Bear
Spaulding
Barney
Doubtfire
Manchester
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

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Irish Hoss

Pax
Mercy
Footloose
Fat Amy
Djibouti
Norm
Callahan
Sherbet
One Man Band
Archy
Crawdad
Snowball
Photon
Wario
Fanny pack
Ponzi
Fancy faced
Rattle head
Evereast
Yoshi
Spaulding
Wipers
Purdy
Irish Hoss
Jersey
Isosceles (Q)

Football practice

Walk jog sprint (10 minutes)
Gasser (60 yard sprints with two up downs)
Monkey Rolls (2x)
300s (Merkins/planks or Vups/flutter kicks)

Pax
Meatloaf
Norm
Isosceles (Q)

Broga and running

Pax
Guardian
Wario
Gulliver
Isosceles (Q)

We did a little football practice.

Line drills with different exercises
Walk, jog, and sprint with sandbags
300s

Date: 06/22/2025
Time: 5:30 – 6:15 AM
Location: The Pump Station – Hood Park Perrysburg

Swamp Run

Pax: Total 12
Carmen San Diego
Ukulele
Flat Rate
Irish Hoss
Soda Pop
Van Gogh
Radio
Yoshi
Footloose
Crawdad
Cyber Truck
Tarnished – Q

F3 Fitness, Fellowship, Faith

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Credo/Disclaimer

Thang:
Run to/around/from Woodland Park and perform 20 pull-ups at playground.

COT
Count-O-Rama
Name-O-Rama
6: Irish Hoss
Prayer

Game of Chance

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Raven

Designated 6 workout areas around a center point. Used a die to determine the area we went to and a second roll to determine the method of travel. If the second roll was even we jogged there and back. If odd, another roll determined the odd method of travel (bear crawl, crawl bear, etc). The 6 areas had a variety of exercises. Each had 3 exercises with reps of 20, 25, and 30. We ended up rolling "1" an astounding 4 times and ended up with over 150 push ups.