Author: wstark

1/18/26 “Church at The Pump Station” 0615-0700

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
Reset
Flo
Echo
Spaulding
Carmen San Diego
Isosceles
Ukulele
Crawdad
Sherpa
Lonzo
Tarnished
Meatloaf
Colt 45
Gold Star
Guardian – Q

Warmup: 50 SSH IC, 10 Abe Vigodas IC, 10 Chain Breakers IC, 10 Potato Pickers IC

The idea for this beatdown came from a struggle of mine and something that I’m striving to do better in this year. That would be the 3rd F aspect of F3. Sometimes it’s hard to get to where you want to be from a faith perspective and then when you get there, we kind of plateau (or at least I have)…until things start to fall apart again (or go downhill so to speak), and then the cycle repeats itself.

Using the first light post headed down the hill as the starting point, we did 3 sets of 4 different movements utilizing uphill, flat ground (plateau) and down hill. If you can picture where the Commodore Perry statue is… We sprinted from the first light post to the base of this hill on the right side to the speaker and bear crawled up to the sidewalk. Mosey across the sidewalk in front of the statue over to where the downhill begins, and bear crawled down the hill to the second speaker. Once you reached the speaker, mosey back to the light post. Repeato x3 and once all three sets were done, hold prayer hand squat position or plank until the 6 finishes their third set. Using that same set up, we went three rounds of lunges up the hill, mosey across and lunges down the hill. The third set was broad jumps, and the fourth set was a duck walk. We then made way back up to the flag for two sets of 21s. We had to do two sets followed by five penalty burpees for each because we could not end at the same time and if it wasn’t for time, we may still be out there lol.

Eric Church provided the tunes for this morning. A talented writer with his own sound in the country music/southern rock space. One of my favorites! Even Geppetto approved. Echo, not so much lol.

COR
NOR
6 – Tarnished
Announcements
LDP3
Prayer

Communion at Bard’s was provided by Crawdad. Thank you, sir!

Backblast: January 18th, 2026
AO: The Pump Station

PAX:
Ukulele
Tarnished
Colt 45
Lonzo
Spaulding
Iso
Echo
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: Inclined to Share

Warmup: Slow jog up the hill. We added butt kickers, high knees and karaoke.

THE THANG:

We placed a block at the bottom of the hill with cones all the way to the top about 30 feet apart. Goal was to get the block to the top of the hill. Each person had to at least advance it once to the next cone while sprinting the hills. So each hill we advanced the block. We met our goal. Did around 9 hills total.

Count a rama: 8
Name a rama
Sixth: Colt 45

COT
Ball of man

Backblast: January 17th, 2026
AO: Battlefield

PAX:
For the ruck:
Carmen Sandiego (Q)
Runt
Lonzo
Footloose
Lug Nut
Salisbury
Meatloaf

For the run:
Norm (Q)
Waldo
OSHA
Viper
Doogie

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: Habits for the Ruck, Doogies running club for the run

THE THANG:

Team Ruck did around 2.5 miles. Had to modify due to the ice.
Team Run did 5.3 miles of running.

Count a rama: 12
Name a rama
Sixth: Norm

COT
Ball of man

Arctic Assault

Pax:
Deliverance
Reset
Longhorn
Tarnished
Guardian
Stark
Thor
Geppetto
Spaulding – Q

Warm up at flag
Side straddle hops
Chain breakers
Potato pickers

Carry block over to the track

Running around the short loop 4 stations

Warm up lap to identify stations
Butt kickers; high knees; karaoke while exploring

Once back at the beginning we start the work
As many laps as possible

Station 1
50 curls
25 upright rows

Station 2
15 step ups (if too snowy do jump squats)
10 chin-ups

Station 3
50 LBCs
25 imperial walkers

Station 4
15 burpees
10 lt. Dans

Repeato (goal is 3 laps)

Mosey back to the flag

Finish with 21s
Took 3 rounds to get it.

Q Callahan
Pax
Spit Valve
Stark
Tarnished
Guardian
Longhorn
Geppetto
Reset
Deliverance
Callahan

1/16/26 – 11's with some sledding fun.

Due to the freshly fallen snow, we shifted from a block based workout to one with sleds. What started with 7 men at the library parking lot, soon turned into 7 boys giggling and screaming as they sled down the front side of the Rabbit Hole Hill. Doubtfire looked like he was ready for Milan with his head first runs! https://www.olympics.com/en/milano-cortina-2026/sports/skeleton

There was light work done. 11's consisting of thrusters at the bottom (sled as a coupon), and HRMs at the top. While traveling to the top, every ten steps we stopped to do a squat, and continued on.

PAX
Footloose
Doubtfire
Goldwing
Purdy
Viper
Lug Nut
Norm – Q

VQ @ Wakanda

Pax List:

Doubtfire (Q)
Chubs
Meatloaf
Crawdad
Wario

Well, it only took me 5 years 8 months to Q a beatdown at Wakanda, but I finally checked that box off yesterday. And, what a day it was. 7" of snow dumped on us Wednesday, schools were closed on Thursday, and the pax of The Swamp explored in the drifts.

Pax started by moseying to the tennis courts around the west side of the building. Honestly I didn't know it was accessible around that side of the building. Literally every beatdown I have ever posted for at Wakanda has taken place in the "grassy knoll" in front of the building where the shovel flag is planted. I'm a big fan of moving rather than drubbing pax in one isolated location.
On the tennis courts we did "red devils" where we would run to the edge lines of each of the 3 courts and back. This made for 6 run intervals at progressively longer distances each rep. Repeato two times.

Next, we moseyed to the baseball field which was completely covered in ankle to shin high drifts. It was glorious! We lunge walked to first base then performed 10 merkins. Burpee broad jump to 2nd base then hit 10 -4 ct. American Hammers. Repeato that sequence to 3rd and Home.

Next we moseyed to the football field. We may have slipped through an opening in the fence, but I will not incriminate any of the pax…
First we ran the bleachers…5 burpee buy in then up and down two times with a 5 burpee buy out at the end. Repeato one more time.

We finished out the beatdown on the track with 20 yard intervals. 20 yard sprint followed by 20 yards of ez jog for a total of 6 reps. Lastly, we ran a 400 on the track- sprint the straights, jog the turns.

Mosey back to the flag for our COT.
Meatloaf was our gracious 6.

It was me!

AC/DC – Hell’s Bells is pretty awesome too

1/16/26 0530-0615 “Progress > Perfection” @ Nightmare

Blistery 20° with a feeling of about 9°. Wind was not too bad. Company was pretty darn good. This beatdown was structured to get better, as they all are. However, I struggle with the idea that goes around F3 regarding “if you can’t do it, don’t Q it“… I understand the purpose but just because you can’t do something as fast as everyone else, doesn’t mean you can’t do it at all. We worked on progress, not perfection.

Pax:
Bourbon
Spaulding
Crawdad
Meatloaf
Photon
Guardian – Q

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.”

Warmup: SSH x50 IC, Squats, Abe Vigodas, chain breakers
Thunderstruck burpees – 1st time in 3+ years that I’ve ever opened a workout by doing Thunderstruck burpees. I believe I missed one Burpee at the very end, but I did do it just not as fast as everyone else.

-Wall sits (1:00, 1:30, 2:00)
-Derkins (10-15-20) (down/up cadence =1)
-Australian mtn climbers (5-10-20) (4:1)
**This was gonna go 5, 10, 15, but
Q-Jackman decided we should end with 20 so that’s what we did. He then wished we did 15 instead.**

Mosey (basically around the parking lot area) between each set.

We did the one minute wall sit followed by the five 4:1 Australian mountain climbers and then the 10 Derkins IC followed by the mosey and then went up to 1:30 seconds, 10 Australian mountain climbers, 15 Derkins and so on…

“Wherever I May Roam” by Metallica via my top of the line stereo set up is pretty amazing just FYI

COR
NOR
6 Meatloaf
Announcements
LDP 3
Prayer