Author: wstark

4/16– Black Ops Track Intervals

Q – Full Pull
PAX:
GMO
Pooh Bear
Echo
Yoshi

The Thang:


Warm-up – Round of dynamic stretching

Warm up lap around the track
200m run
200m recover
Repeat until exhaustion
X7 this week

Cool down lap
COT

4/16/25
Grantland
It was Hump Day for Murph Week:
Pax:
Thor – Q
Huckelberry
Wax On
Crawdad
Mile High
Baretta
Irish Hoss
Bourbon
Stark
Capitol
Photon
Lonzo
Purdy
Callahan
Iscololes
Guardian

Playlist: Cracking the Code(The Human Genome was finished being mapped on this day in history in 2003)
Playlist:
Human: Rag n Bone
DNA: Kendrick Lamar
She blinded me with science: Thomas Dolby
Human: the killers
Secrets: One Republic
The Scientist: Coldplay
What a wonderful world: Sam Cooke
Big Bang Theory: They might be giants
Electric Feel: MGMT
Human Beings: Van Halen

Wednesday Ruck
Mudhole
4/16/25

PAX:
Armstrong
Fallout Boy
Pinto
Raven ~ Q

Intro
5 Core Principles
Credo

Rucked to the to south side of the park for a stroll and then to the observation deck. Got to observe the moon bright in the sky whit the sun was almost starting to peak out of the horizon. Did some merkins and squats then back to the lot.

NoR
Announcements
CoT
BoM

As always and honor to lead!

4/16/2025

Pre run

PAX
Footloose -Q
Piggly Wiggly
Sven
Lyman

Backblast: April 16th, 2025

AO: Field of Dreams

PAX:
Carmen Sandiego (Q)
Piggly Wiggly
Lyman
Footloose
Sven

Workout: Baseball Beatdown
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.

Warmup: over exaggerated baseball throw, coupon beer chug, catcher’s squat

The Thang:

Spring Training

10 chest presses w/coupon then run to cone 1 and do 10 LBCs, then run back

20 curls w/coupon then run to cone 2 and do 10 LBCs, then run back

30 chest presses w/coupon then run to cone 3 and do 10 LBCs, then run back

40 curls w/coupon then run to cone 4 and do 10 LBCs, then run back

50 chest presses w/coupon then run to cone 5 and do 10 LBCs, then run back

Work your way back down to 10.

Head to the baseball field for a Dora. Bases were lit up. Broke into teams.

Bear crawl to 1st, 10 merkins, run back

 BC to 1st again, Lunge to 2nd, 20 merkins, run back
 
BC to 1st, lunge to 2nd again, then run to 3rd, 30 merkins, run back
 
4.     Do one full lap around the bases running like you hit a home run.

While one pax was running the field, the others did: AMRAP 1. Burpees 2. SSH. 3. Squats 4. Planks.

Rotate with partner each after each run.

Finished with Willie Mayes Hayes

Count-O-Rama – 5
Name-O-Rama
The Six – Lyman

LDP3
Ball of Man

Beatdown idea was from Naperville

Backblast: April 15th, 2025

AO: the Commons

PAX:
Carmen Sandiego (Q)
Gold Star
Wario
Everest
Ponzi

Workout: Pump Fiction
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.

Warmup: arm circles, Phelps, man maker motivators

The Thang:

Run a lap after each round

1st circuit. Full body
Round 1: 10 Merkins—15 Squats—20 plank jacks—6 Burpees

Round 2: 15 Merkins—20 Squats—25 plank jacks—8 Burpees

Round 3: 20 Merkins—25 Squats—30 plank jacks—10 Burpees

2nd circuit. Block work
Round 1: 10 Overhead Presses—15 Curls—20 Block Swings—6 Absolutions

Round 2: 15 Overhead Presses—20 Curls—25 Block Swings—8 Absolutions

Round 3: 20 Overhead Presses—25 Curls—30 Block Swings—10 Absolutions

3rd circuit. Mary
Round 1: 10 AH —15 Flutter Kicks—20 LBC’s—6 Bay City Scissors

Round 2: 15 AH —20 Flutter Kicks—25 LBC’s—8 Bay City Scissors

Round 3: 20 AH —25 Flutter Kicks— 30 LBC’s—10 Bay City Scissors

Count-O-Rama – 5
Name-O-Rama
The Six – Gold Star

LDP3
Ball of Man

F3 BB
Backblast: April 15th, 2025
AO: Necropolis
Workout: Maple Street Run

PAX:
Capitol – Q
Fossil
Norm
Ukulele
Wario
Gulliver
Purdy

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

The “Thang”:
Run up toward W. Boundary, turn left on 2nd street, turn right on Maple street, turn back at 5:55am, follow same path back.

Ended with COT:

Count-O-Rama
Name-O-Rama
The Six – Van Wilder
Announcements
LDP
Ball of Man

4/15/2025
Murph 3 at Coronado
Pax:
Thor – Q
Mercy
Casper
Footloose
Mile High
Spaulding
Brickyard
Doubtfire
Deepwater
Djibouti
Bulldog
Crawdad
Coconut
Landslide
Wax On
Rudy
Full Pull
Viper
Manchester

We did a Murph
Playlist from this morning: "Death and Taxes"
I need a dollar – Aloe Blacc
(Don't Fear) The Reaper – Blue Oyster Cult
Working for a living – Huey Lewis and the News
I Just died in your arms tonight – Cutting Crew
If I had $1,000,000 – BNL
One Way Ticket – The Darkness
Money Talks – AC/DC
Death by a thousand cuts – TSwift
Money – Oh the Larceny

Backblast: April 15th, 2025

AO: Necropolis (Ruck)

PAX:
Carmen Sandiego (Q)
Geppetto
Van Wilder
Guardian

Workout: Ruck Beatdown
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:

We rucked to the Wall (Riverside Park) and back. During the ruck we did 5 workouts for 1 minute 15 seconds each. Squats, Merkins, Lunges, planks and Rifle Carries with Ruck Sack

Count-O-Rama – 4
Name-O-Rama
The Six – Van Wilder

LDP3
Ball of Man

4.15.2025

Pre/post Murph ruck

PAX
Footloose – Q
Mercy
Casper