Author: wstark

5.28.25

PAX
Footloose – Q
Purdy
Rudy
Cinnamons
Snake Bite
Viper
2-Ply
Behr

Swampball

PAX:
Huckleberry
Anchor (#6)
Wario
Gold Star – Q

5.27.25 – The Commons– 7 of Diamonds

Warmup
Potato Pickers – in cadence
Windmills – in cadence
Motivators – Starting at 6

Beatdown = 7 of Diamonds in grass area

1st Round – 7 reps
Mike Tysons (in cadence)
MOT = Bear Crawl

2nd Round – 14 reps
Curls
MOT = Murder Bunnies

3rd Round – 21 reps
Monkey Humpers
MOT = mosey

4th Round – 28 reps
Squats
MOT = crab walk

5th Round – 21 reps
Box Cutters
MOT = mosey

6th Round – 14 reps
Decline Merkins
MOT = Murder Bunnies

7th Round – 7 reps
Absolutions (in cadence)
MOT = mosey

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

Beatdown Name: Memorial Day Murph & Kickball
Date: 05.26.2025
Location: Camelot

QIC: Gulliver

PAX:
Meatloaf
Piggly Wiggly
Snake Bite
Soloman
Viper
Huckleberry
Yoshi
Tai Guy
Octane
Drumstick
Slotter
Mile High
Madden
Guardian
Vespa
Brick Yard
FNG
Norm
Mahcnester
Purdy
Wario
Jibooty
Waldo
Tarnished
Bourbon

Welcome
F3 Mission and Core Principles
Disclaimer
Warmup:
The Thang: Shared murph so the rounds were short and on to kickball!
COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

5/27 – Coronado
Murph

Q – Viper

PAX:
Landslide
Mercy
Norm
Bulldog
Lyman
Rudy
Fat Amy
Footloose
Callahan
Doubtfire
Huckleberry
Djibouti
Spaulding
Sheppard

It’s Tuesday at Coronado, we did the Murph

Cot:

6 – Footloose

Prayers – Mrs Doubtfire, Fat Amy’s niece, Callaghan’s mom

Backblast: May 22nd, 2025

AO: The Wall – Riverside Park – Perrysburg, OH

PAX:
Photon – Q
Binford
Carmen Sandiego
Coal
Coconut
Geppetto
Guardian
La-Z-Boy
Montoya
Mile High
Spaulding

Workout: B-Sides On B-Sides

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 Flops (2 is 1) – 14 (SSH while lying on back)

The “Thang”:

PAX performed an ascending ladder where each rung represented the track on a music album. Each “track” on the album was an exercise that was more or less performed on your b-side (back or butt), and the rep count for each exercise was 10X the track number. After each “track’, PAX would do the following:

Crab Walk out 7 meters (to represent 7-inch singles, where a B-Side would be found today)
45 Freddie Mercuries (to represent 45rpm records that had B-sides on the back side of the record)
Crab Walk back 7 meters

PAX continued through the track listing until all 9 tracks were complete.

There was a 3 minute eMOM timer running throughout the entire duration of the beatdown. At the start of the beatdown, every time the eMOM timer went off, all PAX performed 3 Crabsolutions. Every time the PAX correctly guessed the musical artist of a new music track (before the vocals kicked in), the eMOM reps were reduced by one. Every time the PAX could not correctly guess the musical artist at the completion of a given song, the eMOM reps were increased by 1. All musical tracks were obscure (but rockin’) b-sides from popular 90’s rock bands.

The “tracks” and “durations” were the following:

Exercise Reps
1.) Skull Crushers: 10
2.) X-Factors (2 is 1): 20
3.) Leg Raises: 30
4.) WWIII Sit-ups: 40
5.) American Hammers w/ Block (1 is 1): 50
6.) Seated Single-Leg Extensions (1 is 1): 60
7.) Dips: 70
8.) Flutter Kicks w/ Block (2 is 1): 80
9.) Glute Bridges (Feet on Block): 90

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

The Six – Mile High

LDP3

Ball of Man

Spreadsheets from the Gloom: 50F and rainy…perfect weather for an entire beatdown of exercises on your b-side. This one actually turned out better than anticipated, providing a decent full body workout while keeping your chest to the sky the entire time. If I had to change one thing, it would be the crabsolutions via eMOM timer. They are a really horrible exercise, and are nearly impossible to perform, even in 3 rep sets, when you’re tired. I’m not sure anyone was able to do them correctly by the fourth round. The idea behind them was additional exposure, with the assumption that the rep count would have gotten down to 1 within the first 5 minutes due to the PAX correctly guessing the artist of the b-side tracks. But the PAX were less capable of guessing the correct artist than anticipated, so we carried 3-reps and then 2-reps for longer than we should have. At least we had Spaulding throwing out good guesses, with a correct guess on track 4. I still like the idea of an eMOM timer for this, but maybe find a different exercise than the crabsolutions. Crab cakes maybe? Or a modified version of them?

Overall duration was good. Coconut finished about 4 minutes early and added his own round of curls, while Spaulding and YHC just finished up the final round in time. Some rounds were way more brutal than others (I’m looking at you, 40 WWIIIs…), but they seemed to even out pretty well. If the goal was not to maintain the themed throughout the duration, it might be worth swapping out the crab walks for some other form of movement. It became a lot once the arms/core started getting tired.

Playlist was better than almost anything you’ll find on the radio. Still blows my mind that all of these tracks didn’t even make their respective albums.

“We Got The Whip” – Audioslave
“While All The Vultures Feed” – Incubus
“Alone” – Pearl Jam
“I’ll Be Your Domino” – Red Hot Chili Peppers
“Bleed Together” – Soundgarden
“Savior Breath” – Foo Fighters
“Jackie Blue” – The Smashing Pumpkins
“Bangers + Mash” – Radiohead
“The Narrows” – Rage Against The Machine

Was a pleasure to lead, as always.

05/27/2025 – Old School Run:

Date: 05/27/2025
Time: 5:30 – 6:30 AM
Location: The Lower Necropolis – Rapids Rd., Perrysburg, OH
Q: Bourbon

PAX Count: 7 Total

PAX Names:
Coconut
Photon
Capitol
Isosceles
Fossil
Mile High
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

Warmup:
• Stretch OYO while run directions are provided

Beatdown:
• Head from the running path to Conant St.
• Right on Conant Street and cross West Boundary St.
• Right on West Boundary St.
• Left on 2nd St. until it hits the dead end into East Boundary St.
• Right on East Boundary St. to The Fortress parking lot (Grace Church)
• Run the parking lot a few times if there is extra time
• Retrace your run to get back to the start
• From Lower Necropolis to Grace Church and back is around 4.6 miles

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Fossil.
• Announcements
• LDP3
• COT / Prayers and Intentions

Location – The Pit
Pax – Dora, Southie, Colson, Besse (Q)
The thang – Murph

Battlefield Beatdown
23 Pax
1.5 FNG

Bourbon
Lonzo
Balding
Norm
Rocket
Gold Star
Manchester
Mercy
Deep Impact
Jersey
Bulldog
Jaboutie
Waldo
Wario
Doubtfire
Viper
Huckleberry
Thai Guy
Crawdad
Arcy
FNG – Clydoscope
FNG – Fannypack
Q – Shepherd

Block needed.
Work all done at amphitheater

Round 1.
10 squat thrusters with block, 20 skull crushers, 30 starfish sit-ups
Run to Victoria’s Secret for 8 burpees then back for next round

Round 2.
10 offset pushups 2 is 1, 20 curls, 40 rows
Run to Victoria’s Secret for 8 burpees then back for next round

Round 3.
10 coconut gathers, 20 overhead presses and 20 side plank thrusts per side
Run to Victoria’s Secret for 8 burpees then back for next round

Round 4.
20 bonnie blairs, 20 merkins, 40 sbc with block
Run to Victoria’s Secret for 8 burpees then back for next round

Round 5.
10 ww3, 20 American hammers with block, 40 storm troopers w block
Run to Victoria’s Secret for 8 burpees then back for next round

Backblast: May 25th, 2025

AO: The Pump Station

PAX:
Carmen Sandiego (Q)
Waldo
Photon
Sherbert
Spackle
Deuce (FNG)
Ukulele
Crawdad
Shepherd
Guardian
Gold Star
Spreadsheet
Thor
Irish Hoss
Tarnished
Meatloaf
Smuckers
Belding
Rocket

Workout: Crazy 8´s
FNG’s: Yes

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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

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

Warmup: 64 crazy SSH’s, Grady corns, piano keys

The Thang:

Had 6 stations set up in what looked like an 8, kinda but not really. 4 rounds at each station but we only completed one round at a time. We had to circle the whole 8 before we went to the next round. Each station had different reps or exercises.

1st station was always 8 burpees.
2nd station was 16 reps. Rounds 1 through 4 was merkins, box cutters, V-taps, Carolina Dry Dock.
3rd station was 32 reps. Rounds 1 through 4 was dips, London Bridges, Lunges and step ups.
4th station was 64 reps. Rounds 1 through 4 was SSH’s, jump rope, LBS and flutter kicks.
5th station was 32 reps. Rounds 1 through 4 was Bonnie Blairs, Fire Hydrant, BBS and Bobby Hurleys.
6th station was 16 reps. Rounds 1 through 4 was plank jacks, Nolan Ryan’s, squats with toe merkins and Peter Parker’s.
Back to Station 1 for Burpees.

Count-O-Rama – 19
Name-O-Rama
The Six – Ukulele
LDP3
Ball of Man