Author: wstark

Ambassador beatdown

Pax:
Bourbon
Photon
Mercy
Coconut
Polaroid
Clifford the big Red Dog
Guardian
Huckleberry
Lyman
Binford
Meatloaf
Footloose
Big Spoon
Sprocket
Lullaby
Vrabel
Fat Amy- Co-Q
Spaulding Co -Q

Warm up
Abe Vigodas
Motivators starting at 10

The thang:
Partner work- collectively complete
100 curls
1000 meters (400 meters each, finish reps and run 200 together to other side)

100 Mike Tysons
1000 meter run (400 meters each, finish reps and run 200 together to other side)

100 squat presses
1000 meter run (400 meters each, finish reps and run 200 together to other side)

100 _ 2 is 1-X factors
1000 meter run (400 meters each, finish reps and run 200 together to other side)

100 block swings
1000 meter run (400 meters each, finish reps and run 200 together to other side)

100 burpees*
1000 meter run (400 meters each, finish reps and run 200 together to other side)

*Nobody got to Burpees

Chuck Norris Tribute
PreThang
25 Don Quixotes
25 Jacks

Thang
25 Knerkin burpee buy-in
** 100m sprint between each exercise:
50 American Hammers
50 high kicks
50 Lt. Dangers
50 ranger knerkins
50 Imperial Squat Walkers

Thunderstruck: Q plays "Thunderstruck" by ACDC. PAX complete 1 Knerkin for every "thunder!" that is heard in the song. Plank during the rest of the song.

COT
PAX: Southie & Colson

QIC –
Stark

Pax –
Vespa
Osha
Spaulding
Manchester

The Thang
Crazy 8's
8 minute rounds. 8 reps per exercise EMOM.

1.) Dancing Crab
Boy Bands
Kick Throughs

2.) Angle Grinders
Suicide
V Up

3.) Mike Tyson
Apollo Ono, 2 is 1 ti i
Nolan

4.) Surfer Get Ups
Suicides
Smurf Jacks

COR, NOR
Always my Please
Always an Honor
~Stark

QIC –
Stark
PAX –
Hannibal
Isosceles
Golden Gate
Meatloaf
Wario
Deliverance
Photon
Coconut
Spaulding
Tarnished
Huckleberry

The Thang
No reps, no running, no rucks, no blocks, no weight, no burpees…but a smoke fest!

5 cones setup which creates 4 sections. Pick from white board any animal movement to do between sections.
Animal movement options:
1.) Bear Crawl
2.) Crab Walk
3.) Frog Jumps
4.) Bunny hops
5.) Starfish walk (cartwheel)
6.) Lateral Bear walk
7.) Murder Bunny (no block)
8.) Alligator Walk
9.) Crawl Bear
10.) Duck Walk

Split Pax into two teams of 6. Scoring bucket starts with 37 balls. Object is to move one ball at a time from scoring bucket to your teams bucket. I order to move a ball you must choose your own adventure each time down the sections. Must switch animal movement between each cone section. Once at the end you karaoke or skip back to start. Once there put a ball from bucket into your teams bucket. Once the balls have all been moved from center bucket to each teams bucket the round is over.

Several rounds of 18 to 19 each time. Then we raced the clock as a full team.

Because this is F3, and F3 men bring it, I added more cones to make each trip longer. Then after a couple rounds of 5 sections, Coconut added another set of cones because the energy was Fire and he always pushes us.

COR, NOR, Deliverance was the 6.

Always an Honor
Always my Pleasure
~Stark

Backblast: March 22nd, 2026
AO: The Pump Station

PAX:
Shepard
Fat Amy
Guardian
Photon
Tarnished
Flat Rate
Spaulding
Carmen Sandiego
Ukulele
Binford
Sherpa
Colt 45 (0)

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 find him.

Workout name: VQ Dora's Ascent

The Thang: Start at the bottom of the hill, partner up for Doras. 200 merkins, 200 sit-ups, 200 squats and 200 calf raises mixed in with sprints, bear crawls and backwards running up the hill. Ended early so we finished with a short Mary workout.

Count-o-Rama: 12
Name-o-Rama
The Sixth: Flat Rate

COT
Ball of man

Backblast: March 22nd, 2026
AO: The Pump Station

PAX:
Photon
Colt 45
Flat Rate
Spaulding
Carmen Sandiego
Ukulele (0)

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 find him.

Workout name: Run, Burpee, Run

The Thang: start at the monument in front of the stairs with 10 burpees. Run around the monument to the parking lot, to and around Commodore Perry and back through the middle corridor with the benches. Second round 15 burpees, run the same path but adding down and up the hill. Third round, 20 burpees, adding the wall and it’s loop to the run. Fourth round, 25 burpees, add the wall ramp and come back topside through the street sidewalk. 5th round, 30 burpees, and run the same path as round 3. Pick up the 6 on the way

Count-o-Rama: 6
Name-o-Rama
The Sixth: Ukulele

COT
Ball of man

3/22/26. Special thanks to the 11 PAX who braved my VQ on the hill this morning. 200 merkins, 200 sit-ups, 200 squats and 200 calf raises mixed in with Dora sprints, bear crawls and backwards running up the hill. Next time I will remember the SP-ICE on the cadence work! Seth "Sheperd" Metzger Jason "Fat Amy" Nofziger Joe"Guardian" Kizer Derek "Carmen Sandiego" Emery Alex "Flatrate" Vogel Brian "Tarnished" Geffe Jeff "Spaulding" Lonsbrough Afonso "Ukulele" Cardoso Mike "Photon" Bauer Jared "Binford" Laux Ross "Sherpa" Jansen

Pre Bash Run/ruck
PAX:
OSHA
Arcy
Photon
Sprocket
Rudy
Wipers
Runt
Norm
Yoshi
Full-Pull
Crawdad

3/21/26 BIRTHDAY BASH Beatdown
PAX
Rudy
Arcy
Norm
Wipers
Waldo
Quick draw
Jersey
Photon
Huckleberry
Crawdad – Q
Shepherd – Q
Lonzo – Q
FLK – FNG

Competition 1 – Murph
•    run to end of strip then to bus stop
•    100 pull ups total for team
•    200 pushups total
•    300 squats Squats

Move to grassy area with blocks

Competition 2 – Core
Phase 1: The Sync-Up (3 Minutes)
Exercise: WWII Sit-ups (In Cadence)
• The Rule: Teams must perform WWIIs in perfect synchronization with their teammates.
• Competition: The Q calls the cadence. If a team member breaks rhythm or stops, that team is "out" for the point.

Phase 2: The "Hold the Line" Relay (4 Minutes)
Exercise: Low Plank + Flutter Kicks
• The Setup: While 3 members of the team hold a Low Plank, the 4th member performs 20 Flutter Kicks (4-count). Once finished, they swap.
• Competition: This is a race. The first team to have every member complete their 20 reps wins.

Phase 3: The Big Boy Burnout (3 Minutes)
Exercise: Big Boy Sit-ups
• The Setup: Max effort reps for 3 minutes

Time delay for next competition
Cool down with Sexercises: 45 seconds on 15 off
Monkey Humpers
Pickle pounders

Competition 3 – Bronco Battle
Each team pulled a Bronco to the finish line.
It was an epic battle.

COT: NOR, the 6 was strategically Shepherd. He mentioned how much he loves pies and how he got his name. 😜
Our FNG got his name FLK from an acronym in the medical field. Funny Looking Kid.
Announcements, LDP3, and closed with a short prayer.

Date: 03/21/2026
Time: 6:30 – 7:30 AM
Location: The Fortress

Fortress WOD

Pax: 11 Total
FNG – Mustang
Stalker
Meatloaf
Deliverance
Golden Gate
Spaulding
Stark
FNG Fudd
Colt 45
Binford
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

Disclaimer

Warmup: Abe Bogoda, Potato Pickers

Thang: The workout of the day used the small loop of the walking path at Woodland Park and the playground to perform the Murph-like workout. A cinderblock station was set-up near the covered bench which was also the start and finish area. The PAX ran from the start area clockwise to the playground and performed 10 Pull-Ups, 20 Merkins, and 30 Squats (Mini-Murph). After completing the Murph work, the PAX ran back to the cinderblock station and performed 25 Curls. Repeat to perform a total of 10 rounds to complete the Murph rep count.

COT
Count-O-Rama
Name-O-Rama
6: Spaulding
Announcements
LDP – Mutual Competence (Q3.2)
Prayer