Author: wstark

Kettlebell Baseball Beatdown
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 Thang:
Each inning will consist of doing each exercise on every base followed by running a lap of the infield.
Inning 1: 25 Kettlebell Swings
Inning 2: 25 Goblet Squats
Inning 3: 25 One Arm Bent-over Row (2 is 1)
Inning 4: 25 Kettlebell Swings
Inning 5: 25 Curls
Inning 6: 25 Goblet Lunges (2 is 1)
Inning 7: 25 Kettlebell Swings
Inning 8: 25 Skull Crushers
Inning 9: 25 Thrusters
Victory Lap: Run a lap around the whole field along the warning track.
Double Header: If you finish the whole game go back to the first inning for a double header.
Count-o-rama: 17
Name-o-rama:
Frodo
Cybertruck
Wario
Stalker
Sugar Bush
Spaulding
Capital
Longhorn
Stark
Ukelele
Meatloaf
Carmen San Diego
Guardian
Yoshi
Footloose
Goldstar
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

06/19/2025 – Juneteenth:

Date: 06/19/2025
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg, OH
Q: Bourbon

PAX Count: 18 Total

PAX Names:
Dutch
Capitol
Coconut
Lego
Ukulele
Irish Hoss
Fat Amy
Guardian
Ten Pin
Frodo
Huckleberry
Redken
Finkle
Carmen San Diego
Purdy
Geppetto
Nitrous
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

Warmup:
• Motivators. 10 to 1.

Beatdown:

• History: Juneteenth represents the annual holiday that celebrates the official emancipation of enslaved people in Texas on June 19, 1865, marking the end of slavery in the United States. This was nearly two years after President Abraham Lincoln emancipated enslaved Africans in America.

• The Awakening:
o 6 x Burpees [6-count, in cadence]
o 19 x Chain Breakers [4-count, in cadence]
o 18 x Imperial Walkers [4-count, in cadence]
o 65 x Mountain Climber [4-count, in cadence]

• The Journey to Freedom:
o 6 x Jump Squats [4-count, in cadence]
o 19 x Lunges (2 is 1) [OYO]
o 18 x Perfect Merkins [OYO]
o 65 x Side-Straddle Hops [4-count, in cadence]

• New Dawn Freedom Sprint:
o Sprint up the ramp to the American flag
o Plank until all PAX get to the flag
o Sprint down the ramp and plank at the bottom until all PAX get to the bottom

• Unity Core:
o 6 x American Hammers [4-count, in cadence]
o 19 x BBSU’s [4-count, in cadence]
o 18 x Flutter Kicks [4-count, in cadence]
o 65 x LBC’s [OYO]

• New Dawn Freedom Sprint (Final):
o Sprint to the second pole toward Hood Park
o Recover for the 6
o Plank
o Circle Merk to 65
o Sprint Back to start

Playlist:
• “Wade the Water” – Cynthia Liggins Thomas
• “Glory” – Common and John Legend
• “Get Up, Stand Up” – Bob Marley
• “Freedom” – Beyonce
• “I Can” – Nas
• “Power” – Kanye West
• “This is America” – Childish Gambino
• “Higher Ground” – Stevie Wonder
• “Say It Loud” – James Brown
• “Fight the Power” – Public Enemy
• “A Change is Gonna Come” – Same Cooke

COT:
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Irish Hoss.
• Announcements
• LDP3
o Shovel Flag
o Site Q, Geppetto, shared the following blog post from F3 Johnson City:
• https://f3netn.com/2016/10/22/its-just-a-flag-like-f3-is-just-a-workout/
• COT / Prayers and Intentions

Backblast: June 19th, 2025

AO: The Wall

PAX:
Carmen Sandiego – Q
Ukulele

Workout: Fartleks “black ops”

FNG’s: none

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

Warm-up: Ran to the pump station and ran 2 hills

The “Thang”:

Ran 5 miles of hills and straightaways at variable speeds.

Count-O-Rama: 2

Beatdown Name: Gulliver Dreams of 11’s
Date: 06.19.2025
Location: Wakanda

QIC: Gulliver

PAX:
Crawdad
Lyman
Footloose
Landslide
Yoshi
Crawdad

Welcome
F3 Mission and Core Principles
Disclaimer
Warmup: Windmills, arm circles forward and backward 11 times each

The Thang: “Sleepwalk” around the island while farmer carrying cindy with the opposite hand on the long sides and rifle carry the shorts.

11’s:
Merkins with sholder taps / Goldberg Squats with the block
Rows / Lunge 2:1
Hip Thrusters with Cindy / Curls
Out of time!

COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

Backblast: June 15th, 2025

AO: The Pump Station – Hood Park – Perrysburg, OH

PAX:
Photon – Q
Deuce
Carmen Sandiego
Footloose
Guardian
Gulliver
Sherbert
Ukulele
Yoshi

Workout: Post Tough Mudder Accountability Q

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

Warm-up: N/A

The “Thang”:

This route will further be known as “The Horseshoe”. Starting at the end of the sidewalk that leads to The Pump Station stairs, run down the stairs, across to the hill, up the hill, around the circle, and repeat until time. The route makes a giant “U” or horseshoe shape.

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Sherbert

LDP3

Ball of Man

Spreadsheets from the Gloom: This should have been titled “You vs U”, “You vs The U” or “You vs The ‘Shoe”. I’ll make sure to mend this error on future runs of this, which there will surely be. This one is SBD, simple, but deadly. A brutal combination of hills and stairs with just enough middle ground to maintain a steady push throughout the duration. It may become a mainstay in my Sunday run rotation, possibly adding a ruck/vest in for even more fun.

Jingleheimer
Fat Amy
Photon
Clutch
Sven
Huckleberry -6
Fancy Feast
Footloose
Vespa
Bulldog
Gold Star
Bourbon
Norm
FNG "Trebek"
Manchester
Chicken Legs
Baseline
Doubtfire
Ukulele
Yoshi
Irish hoss
Slider
Waldo
Tackleberry

Today's workout was based off the show Survivor. We competed and challenges while doing workouts. Alternating upper body workouts with lower body workouts every other challenge.

06/18/2025 – Let’s Play Tetris Tumble XL:

Date: 06/18/2025
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon

PAX Count: 17 Total

PAX Names:
Huckleberry
Ukulele
Meatloaf
Photon
Carmen San Diego
Golden Gate
Coconut
Landslide
Astro
Irish Hoss
Guardian
Tarnished
Ten Pin
Oil Change
Geppetto
Dutch
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

Warmup:
• Motivator’s – 10 to 1

Beatdown:
• Tetris Tumble XL:
o PAX take turns rolling the tetris tumble die. We do the exercise with the corresponding tetris piece. Then move on to the next person to roll the die. Sprints after every 5 moves/rolls.
o Die/piece options:
1. Line: 10 Big Boy Sit-Ups
2. Block: 10 Burpees
3. “L” Shape: 10 Lt. Dan’s
4. “Z” Shape: 10 Imperial Squat Walkers
5. “T” Shape: 10 SSH’s (in cadence)
6. PAX Choice: 10 Absolutions
o Every time the game tumbles, we will perform motivators from 10 to 1 and then start over.

o Results: PAX made it to the final block remaining and Dutch (happy 7-year F3 manniversary today) made the blocks tumble and resulted in Motivators.
o We began the next round but didn’t have time to complete it.

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Golden Gate.
• Announcements
• LDP3
• COT / Prayers and Intentions

6/18/2025

PAX
Footloose – Q
Nope
Cinnamons
Gulliver
Viper
Mercy
Rudy
Yoshi
Purdy
2-ply
Sven
Scoober
McFly
Stalker
Dingo
Fat Amy
Mulch
Zero Turn
River rock
Callahan
Isosceles
Lyman
FNG — Sugar Bush
Stark

SWAMPBALL

FNG eh'ed by Stark

Who doesn't like Hills?

We had 12 men join for an incredible hill workout. Some loved it, but most hated it, cursing Norm along the way.

~10 minutes Warm up to run to the bottom of The Wall at Riverside Park.
~20 minutes Hill Repeats until time.
Stride(fast pace) up the long straight portion of the Hill
10 second walk recovery
Jog to the bottom of the stairs
Repeat
~10minute Cool Down
Stretch

PAX: (included in Ruck Backblast)

F3
Chips
The Commons
6/17/25
6:15 pm

PAX:
Ponzi
Anchor
Tank
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

THANG:
PAX selects a numbered/colored poker chip that determines the WHAT:

#1 (BLUE): Lunges
#2 (RED): Mountain Climbers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): Speed Skaters
#5 (GOLD): Run

The die is rolled to determine the number of REPS (die multiple by 10) with the
exception of GOLD (#5): Run.

There are 5 poker chips of each color/number.

After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Anchor