Author: wstark

Backblast: January 17th, 2026
AO: The Battlefield

PAX:
Crawdad
Footloose
Norm
Jersey
Djibouti
Meatloaf
Viper
Flat Stanley
Wipers
Mercy
Manchester
Quick draw
Lug nut
Lonzo
Doogie
Purdy
Ham
War Hammer (FNG)
Waldo (Q)
Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

Credo is leave no man behind, but leave no man where you found him.

Workout name: Are you a MacGyver or MacGruber

Warm up – mountain man poopers, hairy rockettes , 5 count squativators with block, gargoyles.

The THANG:

Our mission is to rebuild this mall one brick at a time

Clue: it all starts with F3

Indian run to F3 –
Hard exercises
1. Partner up. One person planks while the next person bear crawls to the next parking spot line and does a burpees. Then rotate.
2. Another level – squat jumps/bonnie Blair’s
3. Outlaws in cadence
Odd ones in cadence – Waldo
1. pickle pounders
2. Pickle pointers
3. Jay Lo
4. Plank

Clue: Wait for the bus after getting a massage everyone will be envious of

Exercise:
Group Murph
We can use the 2 Cindy’s to get up to the bar

Clue: a house of high impact men
MOT: elephant walk while carrying the small blocks

Exercises at house of Him =
Absolutions x 17
Bropee x 17
Scorpion dry docks x 17
Golden Arches x 17

Clue to get us to the file where we can do the tunnel of love

We had some time left for the last exercise so Jersey picked chain breakers.

FNG: Yes
Count a rama: 20
Name a rama
Sixth: Flat Stanley

COT
Ball of man

1/23/26 Nightmare

PAX:
Carmen Sandiego
Huckleberry
Guardian
Bourbon
Spaulding
Meatloaf
Gold Star
Photon
Fat Amy (Q)

Intro: Mission, 5 Core Principles

Warm Up Cadence Work: Abe Vigoda’s, 8 ct Motivator, 8ct Body Builders

The Thang: Nightmare on Elm Street

Run 0.4 mile loop around pool (Freddy Krueger chase)

Partners drag 115 lbs body bag 30 yards and back

Each Pair take turns dragging the bag, Rest of PAX perform exercise while not dragging

Round 1: Perfect Merkins
Round 2: Wall Sits/Squats
Round 3: Bonnie Blairs
Round 4: Flutter Kicks/Bicycles

We improved total team time each round!

COT: COR, NOR, 6 (Guardian), Announcements, LDP3, Prayers

Backblast: January 23rd, 2026
AO: The Nightmare “black ops”

PAX:
Thor
Carmen Sandiego (Q)

Workout name: Pre-workout ruck
THE THANG:

We rucked 2.87 miles in the freezing cold. Had a great discussion along the way.

1-23-26 hulkamania

Vespa – Q
Purdy
Manchester
Doubtfire
Goldwing
Norm – 6
Viper
Rudy
Lug Nut

F3, mission, 5 core principles,
Warm up: SSH, Hulksters
In pairs, 100 curls, squats, block presses, man makers.
After every 100, tream tromps to the top of the hill. Sled down optional.

Counto, Namo, 6, LDP3, pray out.

Frozen Beatdown
PreThang: 20 don quixote and 20 jacks with dynamic stretching

Thang:
Merkin mile
20 Imperial Squat Walkers
20 Crab cakes
20 Escalator: 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks. Mix and match as long as reps go up by 10. Sometimes followed by a lap around a parking lot
Ice Ice Baby = merkin down, merkin up, jack

COT
PAX: Southie, Bob Ross, Colson

Backblast: January 22nd, 2026

AO: The Wall – Riverside Park – Perrysburg, OH

PAX:
Photon – Q
Big Spoon
Carmen Sandiego
Coconut
Finkle
Guardian
Longhorn
Mile High
Rumor
Spaulding
Ukulele

Workout: Cardiovascular Punishment

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: In Cadence

Side-Straddle Squirrel Jacks: 10

The “Thang”:

10 reps of 5 exercises per round, repeat for 12 rounds or until time.

4-ct. High Knees 10
Burpees 10
4-ct. Mt. Climbers 10
8-ct. Body Builder Burpees 10
4-ct. SSHs 10

Ended with:
Count-O-Rama: 11
Name-O-Rama

The Six – Carmen Sandiego

LDP3

Ball of Man

Spreadsheets from the Gloom: A warm 25F with a 15F windchill. This was an absolute grind. Goal was cardiovascular punishment, and we got what we bargained for. This one was extremely punishing. You could argue that this was worse than just doing burpees with an EMOM…because there was no break. Your burpee break was mountain climbers, which somehow ended up being the worst exercise of the bunch. After every round of climbers I just wanted to stay curled over on the ground…like a bad PTSD episode post Thor’s sleds at The Fortress. Body builder burpees never felt so good. Amazing how much of a reprieve that plank jack felt.

All in all this was loaded out pretty well. Enough variety in exercises to be doable and just long enough for the humans amongst us. Coconut just finished the 12th round when time was called, with Spaulding, Ukulele, and YHC a round behind him. And then there was Big Spoon… What an absolute monster. Guy got into the 14th round somehow…destroying my planning that 12 rounds would be enough. That’s over 260 burpees in 36 minutes…plus the SSHs and the mountain climbers and the high knees. Incredible performance that will raise the bar even further the next time around.

Personally, I thought this was one of my best playlists to date…high energy tracks from big names that chronicled the feelings of the beatdown…but initial feedback from Coconut suggested otherwise. I did get a compliment from Guardian though; so that counts for something.

“Pumpin’ It Up (Cosmic Flutie Medley)” – Stevie Salas
“Beat It” – Michael Jackson
“Blood” – Pearl Jam: Live in Seattle 12/8/93
“Bleed Together” – Soundgarden
“Black Hearts (On Fire)” – Jet
“Savior Breath” – Foo Fighters
“Harder To Breathe” – Maroon 5
“War Within A Breath” – Rage Against The Machine
“Breathe” – Nickleback
“Heartbreaker” – Led Zeppelin: Life at the Paris Theater 1/4/71

I mean, come on! The last lyrics of the playlist were “Heartbreaker!” “Heartbreaker!’ “Heart!”

The format of this one will be back. A mixed-bag of cardio slog that slams the pedal to the floor. It will likely be back with some different exercise in the future. Hope to see you there.

Circuit exercise 11 Pax in total

Manchester- Q
Purdy
Chubs
Waldo
Pooh Bear
Ham
Landslide
Isosceles
Lug nut
QuickDraw
Lonzo

F3 Black Swamp
Armory
1/22/26
5:30 am

PAX:
Stark
Vespa
OSHA
Viper
Yoshi
Rudy
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:
Block/Weight Needed.

Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).

Mid-Section Line:
11 Curls with Block
Run to far-section line

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

Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

2-sets of Suicides turning at every two parking space lines.

COOL DOWN:
Round-robin of their choice of 11 reps.

COT: Sixth was: Yoshi

1/21/26 A Lonzo BD
PAX:
Purdy
Isosceles
Footloose
Paddle Boat
Guardian
Lonzo -Q

Warmups: windmills, arm circles, Mile High’s shoulder taps
Mosey to shelter area. Did the following on repeato until 6:10 ish
10 Pull-ups
20 Merkins
30 Squats
10 X-Factors

COT: Paddle Boat was the 6 because he was visiting from Toledo.
Closed with announcements, LDP3, a short prayer, and an awesome picture. 😆

Mud Hole Ruck

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto
Raven

After a warm up of towing my car out of a snow drift (thanks Pinto!), we Rucked in the snowy tundra.