Author: wstark

F3 Coronado
The Murph
5:30 am
6/17/25

PAX:
Rudy
Crawdad
Photon
Landslide
Viper
Shepherd
Spaulding
Mercy
Vespa
Barney
Manchester
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

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Mercy

6/16 – Camelot

Swamp Softball Roadshow

Q – Viper

PAX:
Snake Bite
Rudy
Canoe
Astro
Fat Amy
Cinnamons
Doubtfire
Waldo
Footloose
Sven
Clifford the Big Red Dog
Raible
Pooh Bear
Yoshi

We played swamp softball with no fences (and we stopped keeping score). Might be a one and done, the lighting was not great for a 530 start.

CoT:

6 – Rudy

Additional Pax for this morning's workout

Dr. Banner

Bunker Hill

Pax:
Armstrong (Q)
Deliverance
Dr. Banner
Fallout Boy
Raven

4 charges up 'Bunker Hill' 5 man-makers, 10 squat-jumps, 15 overhead presses, 20 curls, 25 muricans, 30 leg raises…plank. When all were planking we reflected and shared about our thoughts on 'Legacy.' After a rotating mode of travel to the island and back we started the next set (skipping, bear crawl / lunge walk, jog, skip).

Sorry weasel shaker, left the PAX list out. Here goes:

Meatloaf
Landslide
Bourbon
Woodstock
Dingo
Coconut (Q)
Brass Tacks (FNG)

Backblast for 2nd running of "The Standard" on 6/16/25

Interval between runnings was longer than intended, but we were back today for another iteration of the standard.
62 degrees, still and clear as we kicked things off. one FNG today so:
Intro–the mission and core principles of F3.
Warm-o-rama: 20 SSH IC, and 10 Windmill IC.

The THANG:
800m run
10 burpees, 50 curls
400m run
15 absolutions, 50 overhead presses
400m run
20 burpees, 50 goblet squats
400m run
15 absolutions, 50 decline merkins
800m run.
for time.

bonus round if finished in time: 10 burpees and 50 block presses. Pick up the 6.
Terrific push this morning from the returners (Meatloaf, Coconut) aided by the presence of some hot first-timers (Bourbon, Woodstock), and everybody got meaningfully after it. FNG even gave it a spirited go, and this is no cakewalk of a beatdown.
Times today (and from Feb if applicable):
Coconut 23:03 (23:56)
Meatloaf 27:01 (27:41)
Bourbon 23:23
Woodstock 26:41
Dingo 29:45
Landslide 31:00
FNG 31:00

Regardless, everyone got better today and it was an honor to lead, and to welcome "Brass Tacks" to the brotherhood.

Backblast: June 16th, 2025

AO: The Gauntlet

PAX:
Carmen Sandiego – Q
Photon
Irish Hoss
Binford
Tarnished
Guardian
Ukulele
Mr Andersen
Capitol
Cybertruck
Vespa
Mile High
Peach
VanGogh

Workout: Farmer’s Hands

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: SSH’s, Finkle Swings, Piano Keys, Eagle Wings

The “Thang”:

Partnered up and did 25 bro-kins which is doing a push-up then high fiving your partner.

Next we had one partner do a farmer’s carry while the other did an AMRAP exercise. Whoever in the group dropped the coupon, they rotated. To get to the coupons, the PAX had to sprint. We did this for 10 minutes. Exercises were flutter kicks, bear squats, LBC’s.

Last round we lined up. Did three rounds of an exercise. Once we were done with the rep, we sprinted to the cone and back. The first 3 back added 5 to their next round. Exercises were, curls, goblet squats and v-taps.

We ended up with Green Sally Up, Green Sally Down with high plank/low plank.

Count-O-Rama: 14
Name-O-Rama

The Six – Geppetto

LDP3

Ball of Man

Inspector’s Gadget
( timed workout )
-5 burpees at the top of every 2 minutes-

-progression of workout-
50 hand release merkins
100 leg raises
150 jungle boy squats (two spoon = touch ground)
200 BBC
250 stationary lunge steps

-complete all exercises to conclude workout time-

COT
PAX: Southie & Colson

Date: 06/14/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg

Leadership Ruck

Pax: Total 3
Callahan
Binford
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: Highs/lows of the week.

COT
Count-O-Rama
Name-O-Rama
6: Tarnished
Announcements
LDP – FTL7 Lack of Purpose
Prayer

Backblast: June 15th, 2025

AO: The Pump Station

PAX:
Carmen Sandiego – Q
Sherbert
Photon
Meatloaf
Huckleberry
Oil Change
Mbappe (2.0)
Irish Hoss
Ninja (2.0)
Footloose
Binford
Tarnished
Guardian
Gulliver
Bourbon
Ukulele
Yoshi
Gold Star
Shepherd
Deuce

Workout: Father’s Day Beatdown

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: SSH’s, Learning to Fly/Learning to Land, Willie Mayes Hayes. Piano Keys

The “Thang”:

Had 5 stations:

1: Fathers and Men PROTECT. Warzone Carry: Partnered up and carried one PAX to the cone. Switched and the other PAX carried the other to the cone. Rotated each time. Continued until we got to the top of the hill.

2: Fathers and Men PRODUCE! Hunter Gather: 2 teams on opposite ends with buckets. 100 balls in the middle. PAX ran to get the balls, dropped it in their bucket. When the middle ran out, balls were taken from the other team’s bucket.

3: Fathers and Men PLAY! Water Balloon War. When hit, men dropped and performed 5 merkins. 2.0s performed 3 squats.

4: Fathers and Men PERSIST! Top Gun Style: all circled up, in squat position during Danger Zone by Kenny Loggins. Every “Danger Zone” calls for a burpee.

5: Fathers and Men COMPETE! I will set up a dunk tank with water at the end. The team that lost the golf ball challenge goes in the chair. Hit the target, PAX under the bucket gets wet. You miss, you bear crawl to the monument and mosey back

Ended with:
Count-O-Rama: 20
Name-O-Rama

The Six – Huckleberry

LDP3

Ball of Man

Beatdown idea was from F3 Northwest Arkansas.