Author: wstark

An Unexpected Journey

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Raven

A Hobbit themed beatdown to celebrate 50 years of life and 'Respect' earned. We journeyed to the track and back with Hobbit trivia and corresponding exercises, which doubled for missed responses. At the track we did a Tabata workout. Six exercises 50 seconds on: 20 second recovery (12 reps, so each exercise twice). Dwarven Forge (sledge hammer), Battle (of the Five Armies) Rope, Elven Archers (one arm rows from plank), Goblin Squats (w/ block), Spider-muricans of Mirkwood, and a Spear Throw.
Coffee and cake afterward made for a most excellent morning.

Kettlebell Challenge

The Mission:

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Core Principles:

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 Thang

Eight rounds:
25 Kettlebell swings
10 bent over Kettlebell rows, each side
10 Merkins
20 4ct flutter kicks

Run a lap after 2 sets

50 Kettlebell Swings

Eight rounds:
25 Kettlebell swings
10 goblet squats
10 Kettlebell deadlifts
20 American Hammers 2 is 1

Run a lap after 2 sets

50 Kettlebell Swings

Count-o-rama: 10

Name-o-rama:

Norm

Viper

Purdy

Rudy

Manchester

Baseline

Doubtfire

Wario

Thor

Van Wilder-Q

6 Speech

Announcements

LDP3

Prayer

F3 Gauntlet
The Murph
5:30 am
6/2/25

PAX:
Fossil
Capital
Oil Change
Spaulding
Van Gogh
Peach
Radio
Irish Hoss
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

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Oil Change

Date: 05/31/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg

Sunrise Ruck (Run/Ruck)

Pax: Total 6
Thor
Binford
Callahan
Capitol
Socket
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

COT
Count-O-Rama
Name-O-Rama
6: Socket
Announcements
LDP – FTL5 Lack of Consistency
Prayer

6/1 – Summer Sunday Swampball Series

Q – Viper

PAX:
Snake Bite
Freeloader
Fat Amy
Silver Surfer
Bull
Greninja
Zebra
Cinnamons
Nope
Roblox
Gibbs
Doogie
I Beam
Getaway
Bulldog

We played 2.0 friendly Swampball. It was glorious.

CoT

6 – Snake Bite

Named Cinnamons youngest (Gibbs) and I Beams kid (Getaway).

Huckleberry
Footloose
Chubbs
Gulliver
2-ply
Mercy (q)

The pax celebrated mercy’s 40th bday with a list of exercises that are supposed to be for men 40s and up. It was a workout that was age appropriate.

https://www.fitfatherproject.com/exercises-for-men-over-40/

Echo-Q
Djibouti
Runt
Wipers
Crawdad
Waldo
Viper
Bulldog
Rudy
Footloose
Huckleberry
Spike
Goodburger
Sherbet
Arcky
Spackle
Percy
Photon
Deuce
Carmen Sandiego
Ruck and run

Echo-Q
Carmen Sandiego
Photon
Sherbet
Guardian
Radio
Opening and then we ran to the wall and ran those stairs 5 times. We ran back to the pump station hill and ran up and down that with 10 flying squirrels 🐿️ at the top and 10 jump squats at bottom each time. We finished with running the pump station stairs for a few minutes.
Closing and I was the 6.

Jelly Legs @ Fortress 5/31/25

Golden Gate – Q
Binford
Tarnish
Thor
Gold Star
Callahan

Warmup
Stretch
SSH in cadence to PB&J time

Thang
Repeat each set until song ends

Set 1:
Squats x10 > Squat walk > LBC x10
Set 2:
Run
Set 3:
Monkey Humpers x10 > Karaoke walk > In-n-out x10
Set 4:
Run
Set 5:
Mountain Climbers x10 > Imperial Walker Walk > Plank Jack x10
Set 6:
Run
Set 7:
Motivators Start on 5 > Sumo Walk > Superman x10
Set 8:
Run
Set 9:
AL Gore 10 count > High Knees > Big Boys x10
Set 10:
Run

Count-O Rama
Name-O-Rama
6th
LDP3
Prayer intentions – circle of prayer.

5/24/25
Fortress Beatdown
Pax:
Thor
Peach
Photon
Stark
Meatloaf
Carmen San Diego
Callahan
Tarnished
Spike
Goodburger

Started with quick warmups so we could get right into the beatdown…so good

King of the Hill. Everyone starts at Level 1. Only get to move up if you win the round. Switched up between singles, teams, partners, timed challenges

Level 1: 5 Squats, Merkins, LBC sprint to Cone 1
Level 2: 10 Squats, Merkins, LBC sprint to Cone 1
Level 3: 15 Squats, Merkins, LBC sprint to Cone 1
Level 4: 10 Burpees, Am Hammers, Sprint to Cone 2
Level 5: 15 Burpees, Am Hammers, Sprint to Cone 2
Between Level 6-9, roll a die, if you get odd you stay the same, if you roll even you double the work
Level 6: 30 SSH
Level 7: 30 SSH, Monkey Humpers
Level 8: 30 SSH, Monkey Humpers, Mt. Climbers
Level 9: 5 BBS, 15 Bonnie Blairs, 25 Merkins
Level 10: 10 BB, 20 Bonnie Blairs, 30 Merkins

It came down to Stark vs Peach. We separated into 2 groups. Peach's team came out on top…