Author: wstark

Date: 04/04/2026
Time: 5:30 – 6:30 AM
Location: The Fortress

Leadership Ruck

Pax: 7 Total
Binford
Crosstour
Van Wilder
Meatloaf
Golden Gate
Deliverance
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

Discussion:
Review and discuss the LDP topic of the week Q3.4 Vision with some thought provoking questions.

Question # 1
Where in your life are immediate demands regularly pulling you away from the future you say you want—and what would it cost to stop allowing that?

Question # 2
In what ways does your faith actively shape your long‑term decisions, not just your private beliefs? Where might your vision look the same with or without faith?

Question # 3
Which parts of your life vision were intentionally chosen—and which were unconsciously inherited from culture, upbringing, or organizational momentum?

Question # 4
If a younger person were patterning their life after yours right now, what would you hope they copy—and what would quietly concern you?

COT
Count-O-Rama
Name-O-Rama
6: Crosstour
Announcements
Prayer

4.3.26 – Nightmare – Road to the Final Four

PAX List:
Q – Gold Star
Guardian
Lullaby
French Fry
Spaulding

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 found him.

Warmup
>Star Grabbers – in cadence
>Potato Pickers – in cadence
>Chain Breakers – in cadence

Beatdown = Bracket Challenge, shooting free throws to see which exercise advances

>Bracket full of 16 exercises
>PAX perform 10 reps of both exercises
>PAX take turns shooting free throws for each ‘game’, 3 attempts to make one
>Make = higher seed advances
>Move on to next ‘game’ where PAX shoots
>At end of each round, PAX run a suicide across court doing exercises at each turn

Suicides Runs
>4 reps at FT line
>8 reps at half court
>12 reps at opposite FT line
>16 reps at opposite baseline

Round 1: Bobby Hurleys
Round 2: Merkins
Round 3: Wojo Squats
Round 4: Monkey Humpers

A couple upsets were had, 12/13/14 seeds all advanced to 2nd Round. 9 seed Mt Climbers made it to the finals vs 2 seed SSH, but SSH prevailed as the 2nd annual F3 Black Swamp March Madness of Exercises.

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

3 April 2026 Backblast: Bob Ross and Southie posted. 1.4 mile ruck with workout exercises interspersed: 14 thrusters, 14 squats, 10 burpees, 14 Bonnie Blair’s, 14 triangle merkins, 20-second plank.

4/2/2026 – Release Me

PAX List:
Finkle – Q
Longhorn
Jersey
Photon
Guardian
Mile High
French Fry – FNG

Intro – Welcome to F3 (Fitness, Fellowship, and 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, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust

Credo: Leave no man behind, but leave no man where you found him

Warm-up:
10 Side Straddle Hops
10 Chain Breakers

Count-o-rama for groups

Workout Flow:
3 Stations – Top of Wall (Station 1), Middle of Stairs (Station 2), Bottom Landing (Station 3)
Everyone starts together by going up stairs.
Group 1 is dropped off at Station 1, next Group 2 at Station 2, and finally Group 3 at Station 3.
Then Group 4 releases Group 1 from Station 1 and takes their spot. Group 1 releases Group 2, Group 2 releases 3, 3 releases 4, and repeat until 2 full circuits are completed. (There is always a group at each station and always a group running.)

Exercise Details:
Station 1: Circuit 1 -> Shoulder Tap Merkins (~50 reps); Circuit 2 -> Box Jumps (~40 reps)
Station 2: Circuit 1 -> Wall Sits (~150 sec); Circuit 2 -> Mountain Climbers (~100 reps, 4 is 1)
Station 3: Circuit 1 -> Step ups (~50 reps); Circuit 2 -> Dips (~60 reps)

Lessons Learned:
– Ran over, needed to end workout by 6:05.
– Do not plan this sequence of moves again…
Step ups -> Run stairs -> Box jumps -> Run ramp -> Mountain Climbers

Count-o-rama
Name-o-rama
Six
FNG
LDP3
Announcements
Prayer
COT
Picture

Maple Hill Ruck
Q; Callahan

PAX:
Purdy
Callahan

Beatdown: Wakanda 4X4

PAX:

Chubbs -Q

Wario

Quick Draw

Guliver

Mission, Core principles

Warm Up:

In Cadence, SSHs, Windmills, Chain Breakers

The Thang:

Norwegian 4X4. Goal is to maximize heartrate to 85-90% of max during work and then to rest. 4 minutes of work, 3 minutes rest, repeat.

Cones set up about 30 yards apart. First and third sets were to run down and back between the cones. Second and fourth sets were kettle bell swings. When 4 minutes of work was complete, walk a lap around the island.

Once the 4 sets were over we had some time, so we stretched a little, and did cadence merkins.

It was 38 and rainy, miserable weather, but great start to the day.

NOR

COR

6 – Wario

Announcements

LDP3

COT

First Murph of Spring

Doubtfire (Q)
Footloose
Viper
Sven
Mercy
Footloose
Rudy

Meatloaf – Q
QuickDraw
Warrio
Lyman
Canteen – DR

25 Dips
50 Merkins
75 Curls
100 Calf Raises

We did this for multiple rounds

3.31.26 – The Commons – April Fools Eve Co-Q (Arcy & Gold Star)

Pax List:
Arcy – Co-Q
Gold Star – Co-Q
Everest
Crawdad
Wario
Anchor
Red October
Ponzi

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
>Windmills – in cadence
>Star Grabbers – in cadence
>Chain Breakers – in cadence

Dice Game – filled with Foolish looking exercises

1st Half
>1st Dice Roll
1 = Absolutions
2 = Freddie Mercury’s (2is1)
3 = Bonnie Blairs (2is1)
4 = Superman Merkins
5 = Monkey Humpers
6 = Run

Halfway thru the beatdown, we switched to a new list of exercises.

>2nd Dice Roll = Multiplier 5x

2nd Half
>1st Dice Roll
1 = Flutter Kicks (2is1)
2 = Smurf Jacks
3 = Dips
4 = Mike Tysons
5 = Imperial Walkers (2is1)
6 = Run

>2nd Dice Roll = Multiplier 5x

Lots of Absolutions and MIke Tysons were done! Arguably the hardest exercise of each half.

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

3/30/26
Gauntlet
Pax:
Thor(Q)
Geppetto
Isosceles
Doubtfire
Guardian
Longhorn
Mile High
Lullabye
Polaroid
Papa Bear
Gold Star

Work: Stadiums(30 reps each per stadium, double it if you’ve been there).

Fenway Park, Boston Red Sox, 1912, MA
Wrigley Field, Chicago Cubs, 1914, IL
Dodger Stadium, Los Angeles Dodgers, 1962, CA
Angel Stadium, Los Angeles Angels, 1966, CA
RingCentral Coliseum, Oakland Athletics, 1966, CA
Kauffman Stadium, Kansas City Royals, 1973, MO
Rogers Centre, Toronto Blue Jays, 1989, OT
Tropicana Field, Tampa Bay Rays, 1990, FL
Guaranteed Rate Field, Chicago White Sox, 1991, IL
Oriole Park, Baltimore Orioles, 1992, MD
Progressive Field, Cleveland Guardians, 1994, OH
Coors Field, Colorado Rockies, 1995, CO
Chase Field, Arizona Diamondbacks, 1998, AZ
T-Mobile Park, Seattle Mariners, 1999, OR
Comerica Park, Detroit Tigers, 2000, MI
Minute Maid Park, Houston Astros, 2000, TX
Oracle Park, San Francisco Giants, 2000, CA
American Family Field, Milwaukee Brewers, 2001, WI
PNC Park, Pittsburgh Pirates, 2001, PA
Great American Ball Park, Cincinnati Reds, 2003, OH
Citizens Bank Park, Philadelphia Phillies, 2004, PA
Petco Park, San Diego Padres, 2004, CA
Busch Stadium, St. Louis Cardinals, 2006, MO
Nationals Park, Washington Nationals, 2008, D.C.
Citi Field, New York Mets, 2009, NY
Yankee Stadium, New York Yankees, 2009, NY
Target Field, Minnesota Twins, 2010, MN
LoanDepot Park, Miami Marlins, 2012, FL
Truist Park, Atlanta Braves, 2017, GA
Globe Life Field, Texas Rangers, 2020, TX

Arizona: Shoulder Press
California: Merkins
Colorado: Squat jumps
Florida: Plank jacks
Georgia: LBC’s (2×1)
Illinois: Monkey humpers (2×1)
Maryland: American hams (2×1)
Massachusetts: Curls
Michigan: Freddie mercs (2×1)
Minnesota: Box cutters
Missouri: Pickle pounders
New York: Mountain climb. (2×1)
Ohio: Overhead Claps(2×1)
Oregon: Burpees (2×1)
Ontario: WW3’s
Pennsylvania: Bonnie blairs(2×1)
Texas: 1 Suicide(2 if you have been there)
Washington D.C.: BBS
Wisconsin: Smurf jacks (2×1)