Author: wstark

4/13/25
Pax:
Thor – Q
Wax On
Carmen San Diego
Ukulele
Tarnished
Crawdad

We ran.

F3 Battlefield
4/12/25
6:30 am

PAX:
Echo
Crawdad
Djibouti
Lonzo
Norm
Footloose
Wipers
Jersey
Carmen Sandiego
Wax On
Runt
Bull Dog
The Big E (Marcus Elliot-FNG)
Thai Guy
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
Warm up run around theatre

THANG:
Block/Weight Needed.
Version of “21’s”

Line 1: Start with 1 and work your way to 21 with Merkins
Run to Mid-Way Line (100’ or 10 parking width spaces): 21 Curls with Block
Run to Line 2 (100’ or 10 parking width spaces)
Line 2: Start with 20 and work your way to 1 with Lt. Dan’s
Run back to Mid-Way Line: 21 Bent Over Rows with Block
NOTE: The run going are Curls and the return run are Bent Over Rows.
Continue until you complete!

If completed, repeat until Q calls time.

COOL DOWN:
Cool-down run around theater.

COT: Sixth was: Crawdad

4/10/25
The Wall
Thor- q
Geppetto
Spaulding
Coconut
Viper
Badger
Flo
Finkle
Doubtfire
Gold Star
Piggly Wiggly
Mile High

Opening, warm ups

The thang:
5 Aussie merkins at the bottom
Run ramp to cone 1: 10 monkey humps
Back to bottom: 5 aussies
Run to 2: 20 mh
3: 30
4 : 40

Round 2: Smurf jacks

That’s all we had time for. Kept us nice and warm

Echo-Q
Rudy
Brickyard
Vespa
Viper
Goldwing
FatAmy
Norm
Footloose
Guardian
Photon
Opening, mission, 5 core principles, ssh,Willie mays Hayes, arm circles, circle arms, all in cadence
Beatdown, mosey to the hill, start with 5 burpees at bottom of the hill and increase by 5 each time you get back down to bottom, run up hill and do 10 squats and increase by 5 each time you get to top. Mosey back to the front to the paver wall and did a minute straight of a few exercises step ups, mtn. Climbers, imperial walkers.
COT, Norm was 6

Monday…The Murph enough said.
Mile High the Q.
Irish Hauss the 6.
Berreta
Spaulding
Mercy
Capital
Thank you gentlemen for the awesome gathering.

4/11/2025

PAX
Footloose -Q
Waldo
Fat Amy
Stalker
Huckleberry
Gold Star

PT ruck at Coronado carried the beam of a swing set with some rucks hanging from it.

4/11/25

Pax

Footloose-Q
Rudy
Norm

Pre ruck

F3
Squares w/ Block
Nightmare
4/11/25

PAX:
Spaulding
Crawdad
Bourbon
Piggly Wiggly
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:
7 Motivators in Cadence

THANG:
Block/Weight Needed
20 reps of each

The die is rolled to determine the square to do (1-6) per the following:

Square 1: Curls with Block
Block Swings
Bent Over Rows with Block

Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats

Square 3: Imperial Walkers
Squats
High Knees

Square 4: Overhead Press with Block
Curls with Block
Bent Over Rows with Block

Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)

Square 6: Run

COT: Sixth was: Spaulding

Backblast: April 10th, 2025

AO: Wakanda – Maumee High School – Maumee, OH

PAX:
Q – Photon
Chubbs
Gulliver

Workout: Meatloaf Surprise

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

Warmup: In cadence

Windmill Potato Pickers: 8

The “Thang”:

Apparently I have a habit of running brutal circuits at Wakanda… This was a proper run-through of The 80/20 Rule, which was intended to be run two weeks prior but ultimately scrapped due to low turnout. While this week also had low turnout, we ran with it anyway, and it was awful.

PAX performed the following circuit:
20 burpees
10-20-30 yard suicide
80 SSHs (1 is 1)
20 yard lunge walk

Repeato until time. Goal was 10 rounds.

Ended with:
Count-O-Rama: 3
Name-O-Rama

The Six – Gulliver

LDP3

Ball of Man

Spreadsheets from the Gloom: 35F and rain. This idea was actually an off-shoot of another idea I got from a timely Coconut comment regarding doing a burpee every 9 seconds: a future beatdown called “The 8 Second Rule”. What other rules might be doable as a workout? The 80/20 Rule! And the idea was born. Unfortunately, when YHC put this circuit into GROK to estimate how long it would take, GROK quoted the following:

“An average gym-goer might collapse or slow dramatically by round 6 or 7. A conditioned athlete could grind it out, but even they’d be wrecked. Realistically, without breaks, this is extremely hard – borderline masochistic.”

I’d say that GROK was pretty accurate. I’ve become a sucker for sustained high heart-rate workouts and this one definitely fit the bill. Ain’t no rest for the wicked here… Realistically, this needs an hour. The lead PAX got through the suicide of round 7 and the other PAX were at least one full round behind. Even one of the top beasts in The Swamp would be hard pressed to finish this is a 45 minute offering. 1 hour should probably be enough for the crème de la crème… But only run in this format with the lunge walk. It provided just enough of a break to keep a steady pace. The original intent of a suicide in its place would be…well…suicide.

As difficult as it was, it had to be done: a playlist consisting only of songs having to do with 80/20 or aluminum. Surprisingly there were a few bangers in there, but also a few tunes that made you want to bang your head against the concrete; unless slow jams are your…well…jam.

“80/20” – Moray Pringle, Olly Steele
“80/20” – Midas Hutch, Kaleem Taylor, Tony Tritone
“80/20” – Rubber Band Gun
“80/20 Rule” – Andriah Arrindell
“80/20” – Mister Singletary
“Paretos Fall” – Beat Division
“Aluminum” – Barenaked Ladies
“Aluminum Crown” – Howling Giant
“Aluminum Park” – My Morning Jacket
“80-20” – Three Kicks
“80-20” – Bruce Barthol

As always, it was a pleasure leading this one. And it was nice to spend some time with some of the PAX on the other side of the river whom I don’t see all that often. Great six by Gulliver.

Date: 04/05/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg

Multipliers Part II (Run/Ruck)

Pax: Total 6
Guardian
Carmen San Diego
Callahan
Capitol
Isosceles
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:
Learned about Accidental Diminishers and how even good intentions can hold back others.

Discussion:
Accidental DIMINISHERS are managers who, despite the very best of intentions, have a diminishing impact on the people they lead.

Profiles:
1. Idea Fountain: Creative, innovative thinkers who think they are stimulating ideas in others.
2. Always On: Dynamic, charismatic leaders who think their energy is infectious.
3. Rescuer: Empathetic leaders who are quick to help when they see people struggling.
4. Pacesetter: Achievement-oriented leaders who lead by example and expect others to notice and follow.
5. Rapid Responder: Leaders who are quick to take action believing that they are building an agile, action-oriented team.

COT
Count-O-Rama
Name-O-Rama
6: Capitol
Announcements
LDP – QS31 – Impact
Prayer