Author: wstark

Dad Bods Be Damned

The workout was designed around the "work of a homemaker/work from home dad". Some timing, bottlenecks and ice build up impacted the plan but all PAX made the best of it. with five locations the workouts included Freddie Mercury's, American Hammers, Aussie Merkins, Imperial squat walkers, burpees, N.S. burpees, Harambe's, block swings,grave diggers.

PAX
Flo
Big Spoon
Rumor
Photon
Tarnished
Longhorn
Guardian
Geppetto
Carmen Sandiego
Doubtfire – Co Q
Coconut
Mile High
Finkle
Jersey
Fat Amy
Spaulding
FNG – Black Gold
Quick Draw – Co Q

Leadership Ruck – 5 C's

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto

A Leadership Ruck at The Mud Hole. Reviewed (most of) the 5 C's. Added several more. Pinto had more C's of Character, Chemistry, and Capacity. Talked about what qualities mattered most. Did a post-ruck Coffeeteria as well.

02/11/26 – Field of Dreams –
Strong is the New Sexy
WARM UP:
– Toe Touches
– Calf Stretches
– Tie Fighters & Reverse Tie Fighters – baby arm circles in lunge position
WORKOUT: Circle Up
– 10 Motivators (cadence)
– Curls – 100 or AMRAP
– 10 Squativators
– Wave Merkins (to 10) – Plank position in circle start with one and end at 10
– Side Straddle Squats – This is a side straddle hop while in chair position. Begin in Chair position (a squat with your legs together) and arms to your side. Jump to the squat position with your legs apart and raise your hands up like a side straddle hop while in a squat.
– Shoulder Press – 100 or AMRAP
– Daft Punk (12 count exercise) – Right leg lunge forward (step back to center after each) / Right leg lunge sideways / Right leg lunge back / Left leg lunge back / Left leg lunge sideways / Left leg lunge forward. This completes one full Daft Punk.
– Bent over Rows – 100 or AMRAP
– Big Boy Sit-ups – 100 or AMRAP
COOL DOWN:
– Cat Pose
– Downward Dog
– Toe Touches

Purdy – Q
Flo
Lonzo
Lyman

AO: The Commons

PAX:
Everest – Q
Goldstar
Miley
Red October

Warm ups
Side Straddle Hops
Windmills
Imperial Walker

25 reps each- chosen by catching football
– RIGHT Hand

1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips

– LEFT Hand-
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters
***_____Run (lap) every 3 sets ______***

Pizza Day!

Pax:
Armstrong
Deliverance (Q)
Fallout Boy

8 cones in a circle. All exercises 20 reps on the 8 cones. Do exercise then go to the center, which is Uno station. Cones (evens are block exercises)
1) Dips 2) KBS 3) Boxer sit ups 4)Thrusters 5) reverse snow angels 6) curls 7) skaters 8) off balance muricans.
(Pizzeria) Uno station. Draw card and do number of reps. Red = absolution, Yellow = CPR, Green = WW3 sit up, Blue = Burpee. Skip card = skip Uno exercise, Reverse = reverse direction on outer cones, Wild = 1 of each Uno exercise. Removed numbers 0, 1, and 2 as well as Draw 2 and Draw 4 cards.

Backblast: February 9th, 2026
AO: The Camelot

PAX:
Vespa
Purdy
Big Spoon
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: I like to move it, move it

Warmup: 50 SSH’s, swimmers

THE THANG:

1 mile circuit. Run down the trail and back. Along the way there were stations. Partnered up and split the reps. Big Spoon was with Purdy, Vespa was with me.

1st cone: reps of 50
Plank Jacks
V Taps
Mike Tyson

2nd cone: reps of 100
Squats
Merkins
Flutter kicks

3rd cone: reps of 150
Monkey Humpers
SSH’s
LBC’s

Sprinted back to the 2nd cone: reps 100
Mountain climbers
American Hammers
Flying squirrels

Ran back to the 1st cone: reps 50
Absolutions
Bonnie Blair’s
Burpees

Jump rope if finished early (which Purdy and Big Spoon did)

Count a rama: 4
Name a rama
Sixth: Carmen Sandiego

COT
Ball of man

2.9.26 – The Gauntlet– Playground Shenanigans

Pax list:
Q – Gold Star
Irish Hoss

What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

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

Warmup
>Potato Pickers – in cadence
>Imperial Walkers – in cadence
>Windmills – in cadence

Beatdown = Playground Fun!

Fun with playground equipment
>10 x Step ups on tables
>10 x Dips on swivel steps
>Up playground stairs, run across and down
>5 x Pull ups
>10 x BBSU
>10 x Donkey Kicks on wall
(4 circuits around the playground)

Mosey over to the sledding hill

Instead of 2 teams racing, Irish Hoss and myself took turns sledding. While one ran up the hill, the other did an exercise.
>Merkins
>Lt Dans
>Shoulder Taps
>Squats
>Mike Tysons
*icier and compacted snow definitely led to long runouts, halfway across the soccer field.

Mosey back to the flag

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

2/9/26

Pax
Footloose -Q
Rudy
Viper
Meatloaf

Common core

Ladder
6-9-12 reps

Exercises
LBC’s
Box cutters
J los
Crab cakes
Captain Thors
Pickle pounders

Run to stop sign and back (200 yards ish)

Merkins in the Moonlight
PreThang:
25 Don Quixotes
10 Jacks

Thang:
Merkin Mile: 1-mile run with 1/4 mile pause for 25 merkins each

Merkin Jax: 1:4 ratio of merkin to plank jack (up to 5:20)
50 BBC
20 Jackass Merkins: 1 merkin to 2 donkey kicks (not stacked)
50 LBC
25 Superman
15 Knerkins

COT
PAX: Southie & Colson

Echo-Q
Photon
Deliverance
Spit Valve
Tarnish
Binford
Meatloaf
Van Wilder
Isosceles
Dutch
Opening, then 9 of us rucked. Isosceles and Dutch ran!! ISO had a cool icicle hanging from his hat when they got back!!
Closing and Photon was 6!