Author: wstark

  • Pump Station (Hood Park) – Spaulding

    Pax:
    Echo
    Flat Rate
    Ukulele
    Colt 45
    Tarnished
    Goldstar
    Shepherd
    Huckleberry
    Waldo
    Spaulding-Q

    The thang:
    Up and down and up and Down and UP and DOWN

    Warm up
    SSH
    Arm circles
    Potato pickers

    Round 1
    10 merkins at the bottom
    Run the hill
    10 squats at the top
    Run down the hill
    Add 5 reps each round
    10 minutes

    Round 2
    10 BBS at the bottom
    Up the stairs
    10 dips at the top
    Add 5 reps each round
    10 minutes

    Round 3
    5 burpees at the bottom
    Up the hill
    5 burpees at the top
    Down the stairs
    5 burpees at the bottom
    Up the stairs
    5 burpees at the top
    Down the hill
    Repeat 8 minutes

    Burpee challenge
    Waldo matched total burpees by pax in 1 minute with a $1 per. Donation going to the playhouse build.
    Well done, Waldo!!!

  • Run @ the Pump Station (Hood Park) – Spaulding

    Run with me!

    Pax:
    Echo
    Colt 45
    Ukulele
    Flat rate
    Spaulding- Q

    The thang:
    Ran the new path through Perrysburg across the bridge into maumee
    4-4.5 miles

  • Grantland (Rotary Park) – Jesse Tovar

    The thang feom above
    Station #1
    100 squats with block
    100 lbcs

    Station #2
    100 press
    40 burpees

    Station #3
    100 block swings
    50 bbs

    Station #4
    100 rows
    25 merkins

  • The Battlefied Ruck (The Shops At Fallen Timbers) – Sean Sickler

    Not fast, Just furious. Battlefield Run
    4/11/26 530-630

    Q: Full Pull

    Pax:
    Fat Amy
    Norm
    Doogie
    Wipers
    OSHA
    Purdy
    Bourbon
    Footloose

  • The Pit (Kingsbury Park) – Nigel Hogan

    Back Blast
    F3 men: Bob Ross, Southie, Kolson
    Push-ups: 80
    Burpees: 30 (+ OT)
    Squats: 80
    Sit-ups: 50
    Lunges: 30
    Thrusters: 30
    Bent Rows: 30
    Curls: 30
    OH Press: 30
    SSH: 100
    End with COT

  • Grantland (Rotary Park) – Jesse Tovar

    Mission Possible
    Held at Grantland

    Pax:
    Doubtfire
    Mile High
    Spaulding
    Big Spoon
    Thor
    Rumor
    Ukulele
    Photon
    Longhorn-Q

    Mission
    5 core principles
    Credo

    Warmup
    8 count motivators
    Chainbreakers IC
    Stretch IC right arm to left foot, left arm to right foot

    Meant to do a diamond workout in the grassy field but it was rainy and cold so pivoted to 4 station workout under the pavillion. Partner workout, while one went out and ran approx 50 yards the other did work at stations and juat pick up where partner left off. Will post exact station work later when I get home (posting BB on vacay so stats are accurate)

    We completed approx 2-3 rounds and stayed mostly dry. Good sweats were had!

    COR
    NOR
    6 spoke- Big Spoon
    Announcements
    LDP3-Thor
    Ball of Men

  • Leadership Ruck – Fitness of the Body, Mind, and Soul – Derek Emery

    Backblast: April 11th, 2026
    AO: Fortress

    PAX:
    Tarnished
    Binford
    Deliverance
    Oil Change
    Photon
    French Fry
    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: Ruckin United

    The THANG: We rucked down down Boundary, 2nd street to 6th street, then back to Grace Church.

    The discussion was from the Q Source:

    Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.
    Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice.

    Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.

    We had leadership topics that we pulled out of the bag and that person that selected it, led discussions on it.

    Topics: Shorties, Positive Habit Transfer, Exhortatiom

    Count-o-Rama: 7
    Name-o-Rama
    The Sixth: Oil Change

    COT
    Ball of man

  • The Battlefield (The Shops At Fallen Timbers) – Guardian

    4/11/26 0630-0730 Breakfast prep @ Battlefield

    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:
    Arcy
    Zimba
    Bourbon
    Huckleberry
    Jersey
    Purdy
    Mercy
    Crawdad
    Djibouti
    Footloose
    Echo
    Guardian – Q

    The Work:
    -20 oh presses
    60 yd dash
    -20 curls
    60 yd dash
    -20 tri extensions
    60 yd dash
    -20 front raises
    60 yd dash
    -20 blerkins
    60 yd dash
    *SSH while Guardian changed the board*
    -20 BBSU in block
    60 yd dash
    -20 thrusters
    60 yd dash
    -20 rows
    60 yd dash
    -20 lawn mowers (10 each arm)
    60 yd dash
    -20 man makers
    60 yd dash
    *SSH while Guardian changed the board*
    -20 WW3 sit ups
    60 yd dash
    -20 block up flutter kicks 4:1
    60 yd dash
    -20 goblet squats
    60 yd dash
    -20 swings
    60 yd dash
    -20 toe taps 2:1
    60 yd dash
    *SSH while Guardian changed the board*
    -20 block over merkins
    60 yd dash
    -20 dead lifts
    60 yd dash
    -20 cpr
    60 yd dash
    -20 LBC w/ block up
    60 yd dash
    -20 imperial blockers
    60 yd dash
    End

    Playlist featured a great variety as always, ranging from Kanye West to the Doobie Brothers with some Spin Doctors and a Mariah Carey finale!

    COR
    NOR
    6- Bourbon
    Around the circle we all answered why we showed up today. Powerful few minutes!
    Announcements – Mumblechat
    LDP3
    Prayer

  • The Battlefied Ruck (The Shops At Fallen Timbers) – Guardian

    4/11/26 0530-0620 Mornin’ stroll @ Battlefield

    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:
    Huckleberry
    Zimba (Koda 4.0)
    Arcy
    Crawdad
    Djibouti
    Mercy
    Runt
    Guardian – Q

    We rucked about 2.5 miles ish

    COR
    NOR
    6 – Mercy
    Announcements
    LDP3
    Prayer

  • The Necropolis (Fort Meigs – Run) – Eric Puffenberger

    We did the Echo half pipe run with a twist. When you got to the light in Maumee, you ran around the St Joes school and when you got to the light in Perrysburg, you ran down W. Front Street to get an extra hill in.

    Pax
    Sprocket
    Fossil
    Photon
    Big Spoon
    Longhorn
    Echo
    Doubtfire
    Isosceles – Q