Author: wstark

The Event for 1/26/26 was canceled due to weather.

There was a level 2 snow emergency.

Contact was made with all participants prior to the event to inform them of the cancelation.

Fallout Beatdown

Pax:
Armstrong
Fallout Boy (Q)

Modified Murph at Starr school and back. Pull ups / Push ups / Squats. Did 11 rounds of 5 / 10 / 15. Coffeteria afterward.

"Put the LIME in the Coconut" at the Nightmare on 1/30/26

PAX (7):
Crawdad
Big Spoon
Rumor
Gold Star
Spaulding
Photon
Coconut (Q)

about 10°F at 0500 when YHC began shoveling out part of the intended running track for today's workout. Still 10° at 0530, when PAX gathered at the shovel flag on the S side of swimming pool area.

Intro: Mission and Core Principles, Credo.
Warm-O-rama as the stragglers arrived to the circle:
SSH IC, Windmill IC, Imperial Walker IC.
shoulder CMUs and move to the area for today's work with a demo along the way.
THANG: Put the LIME in the Coconut
a line of cones was set out at about 30' spacing along the paved trail leading N and NW from the swimming pool area around the field to the road. 10 cones in all.
LIME to first cone, Coconut crawl to 2nd cone, run the lap back to your cinderblock (about 0.2 mi). repeato. Attempt to get all the cincerblocks to the end of the line of cones.

LIME = Hold cinderblock overhead (rifle carry position) and Lunge Walk R and L, then Imperial Block R and L, then Manmaker, then Energizer bunny
L(unge walk)
I(mperial blocker)
M(anmaker)
E(nergizer bunny)
For your average size man, 2 LIMEs will travel you about 30 feet…the distance to the next cone.

Coconut crawl is a 3 part move YHC learned at a yoga resort in Mexico. It wasn't called coconut crawl there, nor was it intended as a mode of transport (MOT), but using the move as such back home in the swamp earned it the moniker. It's based on a plank position, but will move you in a direction sideways to your body orientation (L or R, depending how you do it). Think of it like an extravagant lateral bear crawl.
Coconut Crawl left:
Begin in a high plank position.
Place your right foot next to your right hand.
Lift your right hand and kick your left leg/foot through the gap, planting your heel out in front of you, toes up, the foot on the same line that had joined that foot to your left hand before the kick through. (you'll now be facing the sky with 3 points on the ground: right foot, left hand flat, left heel out in front).
Hoist your right hip and knee as high as possible as you turn your body over the line between your left hand and foot, put your right hand and foot down together so you're now in a plank position again. Your head should face the opposite direction from the beginning, and you've moved roughly one body-width to your left (from initial position). To keep going the same direction, you now have to perform the same move beginning with the opposite foot.

So all together it's (1) Step up, (2) Kick through, (3) Hoist over and this achieves one move to the side and a swap of the direction you're facing. Since you wind up back in a plank position, for today's effort we added (4) merkin before starting the next one. It takes about 9 coconut crawls to go the 30' to the next cone. I think the merkin made it a lot harder!

We did not get to the end of the line of cones. A couple of times PAX advanced a lagging block to keep the group moving together. About 2 cones remained for most of the Cindys when time was called and PAX trudged the blocks back to the flag for COT

COR/NOR, Spaulding 6.
LDP3 on Peace. A leader must *decide* what attitude he is going to express to the group (hopefully a peaceful one) and let the mirror neurons do their work so that his calm will spread to others. This is how a man acts the thermostat, not the thermometer.

Thrilled to lead and grateful to the guys who went on this tropical journey in the snow with me. Time for a blended Daiquiri.

Purdy #33 – 01/30/26 – Ranbit Hole –
Conquer the Hill
WARM UP:
Mosey to the Hill
WORKOUT:
– Divide info two teams
– Side Straddle Hops (in cadence)
while 1 PAX runs up hill to get card.
– Number of reps = number on card.
– Face cards & Aces are 12 reps
– Exercise movement corresponds with the suit as indicated below.
– Winning team gets a “special prize” 🍆

♥️ – Burpee
♦️- Lunges (2 is 1)
♠️ – Big Boy Sit-ups
♣️ – Merkins

30 January 2026 Backblast: Colson and Southie posted.

1 mile warmup
150 coupon curls
125 goblet squats

COT on the frozen confluence 🧊
Always remember the penguin 🐧

"Arm'd & Dangerous" at the Arm-ory on 1/29/26

PAX (9):
Arcy
Doubfire
Rumor
Big Spoon
Manchester
Purdy
Bourbon
Sven
Coconut (Q)

Thermometer right at 0 at 0530, but thankfully minimal wind as the PAX circled up for a burner.
Intro: Mission and 5 Core Principles, Credo.
Warm-o-rama: Moroccan Night Club IC, Overhead Clap IC, Willy Mayes Hayes IC.

Thang 1: put the LIME in the Coconut across the parking lot (4 LIMES, 3 Coconuts)
Thang 2: move to the playground for ascending ladder of my favorite trifecta:
1: 1 pull up, 2 curl-presses, 3 cactus squats
2: 2 pull ups, 4 curl-presses, 6 cactus squats
3: 3 pull ups, 6 curl-presses, 9 cactus squats
Keep ascending adding 1 more pull up, 2 more curl-presses, and 3 more cactus squats each round. ad nauseum. Big Spoon led the way, finishing 11 pull-ups, with Coco and Burbon on his tail completing the round of 10-20-30.

COT:
COR/NOR Rumor 6. LDP3 on "Peace".
Go out and be the thermostat in your places of work, in your families, and in any fellowship you find yourself. Radiate calm and others will calm as well.

Honored to lead this morning and to have 8 other dudes show up in the cold.

"Lap it up" on 1/28/26
PAX (7):
Rumor
Tarnished
Guardian
Isosceles
Thor
Photon
Coconut (Q)

around 10°F at 0530, and thankfully only a modest breeze as the PAX circled up around the shovel flag.

Intro: Mission and core principles, disclaimer
Warm-O-Rama:
Wake Up the shoulders with some Morroccan Night Club and Overhead claps IC. Torso and legs with some Willy Mayes Hayes and Windmills IC.

THANG:
LIME with the Coconut for 4 segments
The real THANG:
Given the tundra-like state and drifted snow out in the big field, and covering the running trail, which was the intended layout for this BD, an audible was called and the parking lot was used instead. This'll be great in the summertime, though.
Format is simple–Run some, work some. repeato.
1) run a lap of the parking lot (about 0.2 mi)
2) perform Jump squats until the 6 arrives
3) perform Monkey Humpers IC as a group (the number that the fasthole did of jump squats while waiting)

run a lap, perform LBC's while waiting for 6, perform bay-city scissors IC
run a lap, perform Curls while waiting for 6, perform Alpos IC

Note: the running trail around the big field is 0.6 miles, and the intent was to have station in 3 places around the loop for Legs/Core/Arms-Block. The run would have been to the next station, with a complete cycle making one lap.

round 2: run the lap, Monkey Humper for 6, Mucho Leggo IC
run the lap, Bay City for the 6, Superman IC
run the lap, alpo for the 6, Dips IC

Round 3: run the lap, mucho leggo for 6, bonnie blair IC

This is where we ran out of time, but we'd continue in this format for up to 2 more rounds time permitting.

Will keep working on the format. The rep pairings need to coordinate a little better so that the pattern of the group performing the count IC that the fasthole did of the 'waiting' move can be extended through the whole BD. Ideally the 6 calls the cadence at each station. Should be incentive for the 6 to push hard, and the fastholes are going to get continuous work in. Will tweak and do again.

COT: COR/NOR, Photon 6.
LDP3 on "Peace".
Honored to lead, and pleased at the turnout in the frigid temps.

Frozen Mud Ruck

Pax:
Deliverance (Q)
Fallout Boy
Raven

A snowy, chilly morning. The park was in excellent conditions with a plowed parking lot and trails (thank you Pearson Park!).

1.27.26 Beatdown – The Commons – Frozen Tundra

Pax List:
Q – Gold Star
Jersey
Everest
Wario

What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you find him.

Warmup – SPMICE
>Chain breakers – in cadence (10 count)
>Windmills – in cadence (10 count)
>Motivators – 7 Count

Beatdown = Billy Madison (12 reps for each grade)

Stack each grade on top of previous years, run small loop after each grade.

1st Grade = Squats >144 total reps
2nd Grade = Mountain Climbers (2is1)
>132 total reps
3rd Grade = Freddie Mercurys (2is1)
>120 total reps
4th Grade = Monkey Humpers
>108 total reps
5th Grade = High Knees (2is1)
>96 total reps
6th Grade = Mike Tysons
>84 total reps
7th Grade = BBSU
>72 total reps
8th Grade = Merkins
>60 total reps
Freshman = Smurf Jacks
>48 total reps
Sophomore = Calf Raises
>36 total reps
Junior = Perfect Merkins
>24 total reps
Senior = Burpees
>12 total reps

All 4 PAX graduated, with Wario leading the way as valedictorian!

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture

1/27 – Reverse Murph

Q – Viper

PAX:
Mercy
Rudy
Footloose
Doubtfire
Shepherd

The Thang:
Run to MC^2

100 pull-ups
200 pushups
300 squats

Run back to Coronado

6 – Mercy

Prayers – job hunters, Mrs. Doubtfire, peace