Author: wstark

Q. Callahan

Pax
Spaulding
Huckleberry
Bourbon
Thor
Fat Amy
Big spoon
Colt 45
Photon
Callahan
Ukulele
Rumor

1.20.26 Beatdown – 11 BLIMPS
The Commons

PAX List:
Q – Gold Star
Ponzi
Anchor

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 – SPMICE
Chain Breakers – in cadence (10 count)
Windmills – in cadence (10 count)
SSH- in cadence (25 count)

We then moved over near the building to get out of the wind since the wind chill was below 0. It did seem to help.

Beatdown = 11’s and BLIMPS

11’s
1 x Lt Dan, short run, and 10 x diamond merkins

All were roughly the same pace, so we finished together.

BLIMPS
B = 5 x burpee
L = 10 x lunges (2is1)
I = 15 x imperial walker (2is1)
M = 20 x merkins
P = 25 x plank jacks
S = 30 x squats
Ahort run after each BLIMP round, Repeato

We ended up making it through 4 rounds of BLIMPS.

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

Backblast: January 19th, 2026

AO: The Gauntlet – Rivercrest Park – Perrysburg, OH

PAX:
Photon
Coconut
Longhorn-Q

Workout: 7 of Diamonds

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: 20
Potato Picker : 12
Windmill :12

The “Thang”:
Planned on going to baseball diamond to perform 7 of Diamonds: pivoted to back side of school to attempt to block wind as temps were around 19 degrees with wind and snow blowing. Still did the same work but marked a line in the snow half way of where I thought a base distance would be. So we transported to line and back and performed work. All the movements below were times 4- (1st base, 2nd, base, 3rd base, and home)

7 Lt Dans- Mosey to line and back as MOT
14 Merkins- Murder Bunnie to line and back as MOT
21 Jump Squats- Mosey to line and back as MOT
28 Imperial Walkers- Murder Bunnie to line and back as MOT
35 SSH- Mosey to line and back as MOT
42 Mt Climbers- Murder Bunnie to line and back as MOT
49 Flutter Kicks- Sprint as MOT

Some PAX made it to Mt Climbers then we jogged back to pick up the flag and back for our COT duties and picture.

Ended with:
Count-O-Rama: 3
Name-O-Rama

The Six – Coconut

LDP3

Prayer

The Wall- Birthday Beatdown
Welcome to F3

Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

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

AO: THE WALL
DATE: 1/15/2026

PAX Present:
Coconut
Guardian
Photon
Spaulding
Big Spoon
Jersey
Mile High
Rumor
Geppetto
Longhorn-Q

Warmup:
Motivator 7 count- 43rd birthday so 4 plus 3 equals 7.

Ran to the Pump Station- Bear Crawl up the hill and run back to The Wall

The Thang
AMRAP
3 laps around the small loop at the wall
10 Merkins
10 BBS
20 Curls
10 2C's on a B- (Back extension)
10 dips

Count-o-ramma

Name-o-ramma

The 6

LDP3

Announcements

Prayer Intentions

It was a cold morning with wind chills hoovering around zero degrees but we got some good reps and work in. Was going to pivot to do work up top due to snow accumulation overnight. To my delight Guardian was already shoveling The Wall area down below which was awesome for us to do our thang! Coconut help shovel as well. Weather helped us to show our shared leadership and chip in to make a memorable birthday!

1/20/26 0530-0630 “Frozen Ruck” @ The Lower Necropolis

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Geppetto
Meatloaf
Van Wilder
Guardian – Q

We rucked the towpath trail, out and back. Didn’t break any speed records. Mumblechat was splendid!

COT completed by Mile High who led the run.

1/19 – Viper-wegian 4×4

Q- Viper

PAX:
Sven
Meatloaf

The Thang:
Warm up

4 mins SSH
3 min rest
4 mins Burpees
3 min rest
4 mins run
3 min rest
4 mins run

Cool down

6 – Sven

F3 GPT: General Physical Torture

Pax: Bessie (Q) and Southie
Location: The Pit

1) WARM-O-RAMA — 5 MINUTES
• 20 Side Straddle Hops
• 15 Imperial Walkers
• 15 Hillbillies
• 10 Arm Circles (forward)
• 10 Arm Circles (backward)

2) THE BEATDOWN — 30 MINUTES TOTAL

5 Stations × 6 minutes each
Rotate clockwise. 30–45 sec to transition.

Each station is AMRAP style (as many rounds as possible in 6 minutes).

STATION 1 — Legs & Shoulders

6 minutes AMRAP
• 15 Cinder Block Swings
• 15 Goblet Squats (coupon at chest)
• 10 Overhead Press (coupon)

STATION 2 — Upper Body

6 minutes AMRAP
• 20 Merkins
• 10 Cinder Block Rows (RIGHT arm)
• 10 Cinder Block Rows (LEFT arm)

STATION 3 — Carries & Legs

6 minutes continuous
• 40-yard Cinder Block Carry
(bear hug or suitcase carry — switch hands halfway)
• 20 Bodyweight Lunges (10 each leg)

STATION 4 — Low-Impact Cardio

6 minutes AMRAP
• 20 Step-Back Burpees
(step back → merkin → step forward → stand — NO jump)
• 30 High-Knee Marches (in place)
• 20 Air Squats

STATION 5 — Core & Grip

6 minutes AMRAP
• 20 Cinder Block Swings
• 10 Cinder Block Around-the-World (each direction = 1)
• 30 Flutter Kicks (4-count)

3) MARY — 4 MINUTES

Core work, cadence optional.
• 25 LBCs
• 25 Freddy Mercuries
• 25 Flutter Kicks
• Plank until time

4) CIRCLE OF TRUST

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.

– 02/19/26 – Camelot –
Purdy Movin’
WARM UP: side, straddle, hops, imperial walkers, running in place, in cadence.
WORKOUT:
– Mosey over to the path around the pond.
– 50 Side Straddle Hops
– 1 Lap around the pond
– 50 Double jump squat pumps
– 1 Lap around the pond
– 50 Bonnie Blairs
– 1 Lap around the pond
– 1 merkins
– 1 Lap around the pond
– Repeat

Q – Purdy – 6
Norm
Footloose
Manchester
Waldo
Mercy
Ham
Doubtfire

Norwegian 4×4
Dora, Colson, Southie

20 SSH
20 Don Quijote
1 mi run

4 min fast run
4 min easy run
Repeat 3x

COT