Author: wstark

F3
Squares w/ Block
The Commons
4/8/25

PAX:
Gold Star
Wario
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: Wario

4/8 Ruck
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 Workout:
We rucked up the hill and around the cemetery to Fort Meigs and back. 4 Merkins and 8 Squats every 4 mins while rucking and trading a 20lb sand bag between the four of us every 8 mins. We got 2.68 miles in.
6 Speech
Count-o-rama: 4
Name-o-rama:
Meatloaf
Chubbs
Gulliver
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

4.7.2025 at Camelot National Beer Day

Pax
Waldo – Q
PUrdy
GMO
Yoshi
Manchester
Brickyard
Norm
Pooh Bear
Echo
Stark
Doubtfire

W/U
SSH x 15
Old Man Windmills X 10
Short Mosey

Bring Sally Up/Down – Lower Body

Cliff v Norm
CPR x 10
Lt Dan x 20
Inchworm Merkin x 30
Flying Squirrels x 40
Flutter Kicks x 50
Short Mosey to the Cherry Building

Nolan Ryan x 10
Outlaws x 20
Russian Twist x 30
Merkins x 40

Beer Pong less the beer
Winner – 460oz curls
Loser – 7 Manmakers

Announcement
Prayers

04/07/2025 – IronPAX Challenge 2018 – Week 1:

Date: 04/07/2025
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School, Maumee
Q: Bourbon

PAX: 10 PAX:
Meatloaf
Coconut
Guardian
Rudy
Dutch
Photon
Landslide
Fat Amy
Huckleberry
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

Warmup:
• Stretch while Q explains the beatdown

Beatdown:
• 4 Rounds for time:
o 50 Air Squats
o 40 BigBoi Sit Ups
o 30 Merkins
o 20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
o 10 Burpees
o Run 400 Meters (lap around a track)

• Results (mm:ss):
o Bourbon: 25:10
o Coconut: 26:32
o Fat Amy: 27:44
o Meatloaf: 29:51
o Huckleberry: 30:19
o Rudy: 30:39
o Photon: 35:14
o Guardian: 35:26
o Dutch: 36:10
o Landslide: modified/walked

Count-O-Rama and Name-O-Rama
Learn about the 6: Photon.
Announcements.
COT / Prayers and Intentions.

Armstrong's Beatdown

Pax:
Armstrong (Q)
Fallout Boy
Pinto

A series of 8 exercises for 1 minute on 15 seconds recovery: Jump Rope, Burpee, Murican, BBS, Block KBS, Squats, Plank hold, Skip to lunge.

F3
“11’s”
The Pump Station
4/6/25

PAX:
Thai Guy
Guardian
Ukulele
Spaulding
Caren Sandiego
Tackleberry
Doubtfire
Binford
Radio
Tarnished
Meatloaf
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:

Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lt. Dan’s (2 is 1)
Run to far-section line

Far-Section Line:
10 Mt. Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Squats
Run back to staring line

Starting Line:
2 Merkins

Far-Section Line:
9 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).

COT: Sixth was: Guardian

Backblast: April 6th, 2025

AO: Pump Station Run

PAX:
Carmen Sandiego (Q)
Ukulele
Guardian
Radio
Tarnished

Workout: Back to the Hill
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:

1st hill walked with the ruck sack
2nd hill walked backwards with ruck sack
3rd hill lunge to first cone walk to the second cone, lunge to the third cone walk to the fourth with the ruck sack
4th hill sprint without ruck sack
5th hill run backwards to the first cone, run straight to the next, run backwards to the 3rd cone, run straight to the 4th.
6th hill sprint, jog, sprint, walk, 5 burpees
7th hill sprint all the way. Winner choses variation on waydown
8th hill. Winner picks variation – Ukulele won.
9th hill. Winner picks variation – Ukulele won.
10th hill. Winner picks variation. Ukulele let Carmen Sandiego win
11th with ruck sack, we did a variation of karaoke, walking backwards, lunges and jobs.

Everytime the phrase “I love hills”, we had to do 10 BBSU facing the top of the hill. For the lights up the hill, green was sprint, blue was jog, white was walk and red was 5 burpees.

Count-O-Rama – 5
Name-O-Rama
The Six – Radio
LDP3
Ball of Man

Meatloaf – Q
Djibouti
Runt
Photon
Sherbert
Wipers
Thai guy
Huckleberry
Yoshi
Finkle
Jersey
Waldo
Lyman
Norm
Beach Boy (FNG)

Warm Ups (obviously)
Pickle Pounders
Monkey Humpers

Do this 3x for 2 rounds

2 Absolutions
12 Squat Thrusters
20 Curls
24 Block Swings

Then this 3x for 2 rounds

4 Manmakers
12 Goblet Squats
20 Tricep Extensions
25 Overhead Press

Meatloaf – Q
Djibouti
Runt
Photon
Sherbert
Waldo
Fat Amy
Lyman
Norm
Archy
Beach Boy (FNG)

We rucked and ran

Backblast: April 5th, 2025

AO: Fortress

PAX:
Carmen Sandiego (Q)
Golden Gate
Guardian
Callahan
Spaulding
Isosceles
Gulliver
Tarnished
Binford
Montoya

Workout: Doracides
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 warmup: tiger pose, then moved to the left and did the cobra and the greatest stretch ever. Moved to the left more and stopped to stretch the calves. Then came back to standing position. After that we did bat wings.

The Thang:

Dora setup with sprints. Split up into partners.

1 pax did:
100 merkins
200 AH’s
300 squats
400 LBC’s
500 SSH

The other pax ran to the first cone, did 1 burpee and ran back. Then ran to the second cone and did 2 burpees then ran back. He then ran to the third cone and did 3 burpees then ran back. Cones were separated by 25 yards each.

Partners rotated after the suicides. After everyone finished, we ran one sprint cycle together.

We ended up having some time left. So we did more partner work using the parking space lines. One pax planked while the other pax bear crawled to the next line to do a burpee. Once that pax finished, the other partner bear crawled to the next line in the parking lot to do a burpee and hold plank. We did this down and back.

We did stretches at the end. Willie Mayes Hayes, Pretzels and Piano Keys

Count-O-Rama – 10
Name-O-Rama
The Six – Spaulding
LDP3
Ball of Man

Weather turned out good. No rain during the workout.