Author: wstark

Backblast: May 25th, 2025

AO: The Pump Station Run

PAX:
Carmen Sandiego (Q)
Radio
Photon
Sherbert
Spackle
Deuce (FNG)
Ukulele

Workout: Running down a dream
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.

The Thang:

Warmup: arm stretches, Willie Mayes Hayes, toe touches

Jogged to the Wall beatdown site and did Fartleks. Had lights set up throughout. Green equals sprints, red equals reverse way, blue means jog and white means walk. Each person had two opportunities to change the lights for a different flow or speed. We ran for about 20-25 minutes.

At the end, we did the worlds greatest stretch.

Count-O-Rama – 7
Name-O-Rama
The Six – Sherbert
LDP3
Ball of Man

Memorial weekend ruck/run on sacred ground at The Battlefield.

8 started – 8 finished

Bulldog
Viper
Lonzo
Bourbon
Arcy
Norm
Crawdad

Djibouti – Q

Q arcy

Footloose
Runt
Viper
Lonzo
Wipers
Capitol
Octane
Norm
Bulldog
Crawdad

Thing: ruck and run

Backblast: May 24th, 2025

AO: The Fortress

PAX:
Carmen Sandiego (Q)
Tarnished
Goodburger
Hazmat
Photon
Spike
Callahan
Meatloaf

Workout: Ruckin Roulette
FNG’s: No

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.

The Thang:
We rucked around Woodland Park. After rucking for a few minutes, we stopped and pulled out a leadership quote with a workout that followed. After the exercise was done, we would pair up to ruck and discuss what the quote meant to us. Here were the quotes that were pulled.

"A man who wants to lead the orchestra must turn his back on the crowd." 100 front squats.

"The best executive is the one who has sense enough to pick good men to do what he wants done, and self-restraint to keep from meddling with them while they do it." 1 minute Al Gore.

"The mark of a great man is one who knows when to set aside the important things in order to accomplish the vital ones." 15 merkins each

"One person with commitment accomplishes more than a thousand with an opinion." 25 ruck swings each

"To handle yourself, use your head; to handle others, use your heart." 25 air squats each

"Being responsible sometimes means pissing people off." 1 minute bear crawl

"Leadership is your ability to hide your panic from others." 2 minute plank

"The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things." Indian Run Merkin

We rucked between the discussion on leadership quotes.

Count-O-Rama – 8
Name-O-Rama
The Six – Callahan
LDP3
Ball of Man

Ended up being a beautiful morning. Great discussions about leadership.

PAX:
Q – Everest
Anchor
Wario
Crawdad
Ponzi
Nick “Spreadsheet” DeLong

Play Ball Beatdown

– RIGHT Hand
25 reps each-
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips

LEFT Hand-
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters

–run bases (lap) every 3 rounds —

The 6 was Spreadsheet

Nightmare Beatdown
Pax:
Spaulding – Q
Thor
Capital
Meatloaf
Wario
Gold star
Nitrous

The Thang

Warm up:
Side straddle hops
Windmills

Mosey over to the large field

11s
Burpees-run across field-Turkish get ups

Mosey over to play ground

Mini Murph-10 rounds
2 chin ups 4 push ups 6 squats
After each round run a lap around the playground area

Cot
6-Goldstar

Fortress – Recess Rampage

Date: 05/17/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford

PAX Count: 11 Total
PAX Names:
Spaulding
Coconut
Golden Gate
Chopstick
Meatloaf
Landslide
Hannibal
Casper
Stark
Deep Impact
Binford

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

Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Landslide
Prayers and Intentions – Doubtfire

Work:
Total Time: 30 minutes
 
Warm-Up (5 min)
 
Complete together:
 
Jog to playground – 2 min
 
High knees – 1 min
 
Butt kicks – 1 min
 
Arm circles – 1 min
 
 
Split into teams of 2. Choose one to start. Work is done at the playground.

Partner 1: Starts by running small lap around playground .25mi

Partner 2: AMRAP exercise of choose

Alternate then pick a new exercise once both partners complete the exercise.

Exercises:
Pull-ups
Dips
Hanging Knee Raises
Step Ups
Plank Shoulder taps
Bear Crawls
Jump Squats
Inclined Merkins
Flutter Kicks
BBSU

 
 Repeato as needed.
 
Work for 30 mins. Then divided into teams for a round of ultimate Frisbee for approximately 30mins. Who said working out couldn't include fun and games. Bringing back to the days of recess.
 
—

Rabbit Relays on 5/23/25

PAX:
Gold Wing
Dill
Purdy
Rudy
Photon
Guardian
Norm
Doubtfire
Ukulele
Carmen San Diego
Coconut (Q)

about 45 degrees and light breezes at 0530 as the PAX gathered in the Library parking lot.
Intro: Mission and Core principles.
Warm-O-Rama: Mosey 1/4 mile to the sledding hill.
Stretch-O-Rama OYO while the format for relay races is explained.
Teams of 5
Each leg of the relay involves a "buy-in" or "hand-off": As a team, complete 25 reps of an exercise. Then, send the first runner, who murder-bunny's 1/4 of the way up the hill and returns to the team. While the runner is away, the rest of the team completes a total amount of reps of a second exercise. When he comes back, repeat the 25 reps hand-off, then send the 2nd runner, while the rest of the team completes the secondary reps again. Progress through the team until the block is all the way at the top of the hill (4 runners), then the 5th guy runs up the hill and brings the block back down to the bottom by any carry method of choice.
First team with their block at the bottom wins the round.

Round 1: 25 Burpees for the buy-in/hand-off, 125 SSH while the runner is away.
Round 2: 25 Lt. Dan / 100 4-count Mountain Climber
After round 2 we switched up teams.
Round 3: 25 No Surrender / 100 Plank-Jack Shoulder Taps

Warm-down by jogging back to the library for COT.
COR/NOR, Dill was the 6–young guy looking to stay fit and get some good influence. Yer in the right place, Dill!

Honor and privilege to lead at one of my favorite, but least visited AOs.

23 May 2025 Backblast: Colson and Southie posted.

1-mile run
AMRAP pull-ups
90 bicep curls
90 heavy squats
60 OHPs

End with COT

May 2.0 workout
Pax:
Spaulding- Q
Photon
FNG-Dino
Hairbrush
Wax-on
Midas
Doubtfire
Octane
Somersault
Coconut
Carrot
Waldo
Hallmark
Weasley
Norm
Overdue

Welcome and warmup
Side straddle hops
Wind mills

Mosey over to the field

Blindfolded bear crawl – team guided course
Cones set up and the team has to guide the crawler to the goal. 2 teams/courses.

Losing teams do penalty- 10 up downs or burpees

Animal walk relay
Bear crawl to side and other side crab walks back

7s
Side straddle hops and squats
Movement -jog
Mountain climbers and imperial walkers
Movement- run backwards
Big boys and air presses
Movement- karaoke

Simon says – the kids did a “Simon says” style of Mary
Pick an exercise for the kids to do

Mosey back to flag for COT, popsicles and lemonade!