Author: wstark

Meatloaf – Q
Longhorn
Guardian
Sven
Huckleberry
Van Wilder
Geppetto
Isoceles

Ruck

1/13/26

PAX:
Footloose – Q
Landslide
Djibouti
Mercy
Lonzo
Norm
Viper
Fat Amy
Rudy

We Murphed. No Rudy left behind.

Backblast: January 5th, 2026

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Photon – Q
Big Spoon
Coconut
Doubtfire
Guardian
Landslide
Meatloaf
Norm
Rudy
Rumor

Workout: Tug Of War(m)

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

Windmills: 10
Piano Keys: 10

The “Thang”:

All PAX AMRAPed flying squirrels for one minute. PAX then paired off by the number of flying squirrels they completed. Top two rep counts were paired up, then the next two, and so on and so forth. That was your opponent for that round.

Setup was simple. At go, you and your opponent both perform 10 reps of a cardio exercise OYO. Once you complete your reps, you start running around the track in OPPOSITE directions. When you meet up again, you both stop and perform another 10 reps of the round’s exercise and continue to run in the same direction in which you started running. This was repeated until the “meeting” point had shifted more than ¼ of the track for one pair of PAX. So it was like a tug of war where the knot in the rope was the starting line (and opposite end of the track), and as you ran and completed reps, the knot moved to and from the starting line until one PAX was victorious. Once the round was over, all PAX met back up at the starting line and re-seeded teams based on winners and losers. Winners moved up a spot, losers moved down. The formula continued for 3 rounds and the exercises were as follows:

Round 1: SSHs
Round 2: Flying Squirrels
Round 3: Plank Jacks

After the completion of Round 3, all PAX circled up and performed 10 reps of a new exercise, in cadence: The Side Straddle Squirrel Jack. The SSSJ is an 8 count exercise that sandwiches a flying squirrel between a plank jack on the bottom and a SSH at the top.

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Doubtfire

LDP3

Ball of Man

Spreadsheets from the Gloom: Cold and icy, but not too slick to run. This was a burner. It’s not too often that a beatdown format really encourages guys to run hard, but this one fit the bill. Trying to hold your ground or advance the knot towards victory brought out some extra effort that I don’t necessarily always see. That said, there are improvements that could be made. First off, it was a big loop, with a long way to go for victory. That meant few, long, taxing rounds. It might be better to have shorter rounds with more frequent switching of opponents and exercises. Or not, it’s hard to say. The long rounds were brutally exhausting, which maybe is the point. Either way, you can’t really go wrong with the format. It could be modified in a number of ways with different MOTs and exercises.

There was a playlist strategically put together for this, but honestly, there was so much running that you only heard the music 1 out of every 4 minutes. I guess that could be the other potential downside to this beatdown. It was extremely run heavy. Basically all running for the most part. Most guys probably expect that at The Foundry, but those more impartial to running may have had a rough morning.

All in all it was a good beatdown that I’d love to try again. Was a pleasure to lead.

Armstrong Beatdown

Pax:
Armstrong (Q)
Fallout Boy

Modified Murph at Starr school and back. Pull ups / Push ups / Squats.

Pax List: sorry Yoshi!!

Mercy
Lug Nut
Gepetto
Vespa
Pooh Bear
Purdy
Waldo
Doubtfire (Q)
Norm
Rudy

Sad Clown Playlist Beatdown at Camelot

In honor of the premier of HBO's hit series "The Sopranos", which debuted in 1999, we did our beatdown in cadence and to music that was released in 1999.
this was the playlist:
You Wanted More-Tonic
Why I'm Here-Oleander
Back 2 Good-Matchbox 20
Scar Tissue-RHCP
Slide-Goo Goo Dolls
Jumper-Third Eye Blind
Come Original-311
Pardon Me-Incubus
Iris-Goo Goo Dolls
The Great Beyond-REM
Elderly Woman-Pearl Jam (the one song on this list not released in '99, but rather '95. Purdy caught me!)

Sad Clown's go solo. HIM do not. Therefor, we performed all work in cadence.
We performed the following two times.

1 min. plank
12×2 step ups
12×1 derkins
12×4 London bridges
12×4 PJST
12×8 absolutions
1 min. plank
run 400 meters

1 min. plank
12×4 mtn.climbers
12×4 am. hammers
12×6 burpees
12×4 Freddie Mercuries
12×4 Crabcakes
1 min. plank
400 m. run

Count o Rama
Name o Rama
Six was Left Nut
Announcements
Always a pleasure leading the men of F3 Black Swamp
Prayer

Hokey Pokey performance in cadence

Manchester- Q
Coconut
Landslide
Meatloaf

Ruck this Meeting
30 don quixotes
3 mile ruck
Planning 2026 events
20 merkins
COT
PAX: Colson & Southie

Ruck
Mudhole
1/7/26

Pax:
Armstrong
Fallout Boy
Deliverance
Raven
Longhorn-Q

Intro
5 principles

A beautiful morning, temps in the 30s. We rucked to the observation deck for some light work with a great view of the park. Squats, monkey humpers, and potato pickers.

This was my first time at the ruck and the regular PAX helped me navigate the trail and got back right on time. Great conversations and got to know the Oregon folks a bit more.

CoT
6 was Fallout Boy
BoM

It was an honor to lead

Backblast: January 11th, 2026
AO: The Pump Station

PAX:
Guardian
Tarnished
Colt 45
Fat Amy
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: Hill Bound

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

THE THANG:

We started with 5 toys: 2 bricks, rucksack, vest, block and jump rope. Each person had to use one of each while we ran up the hill. Rotated each time.

Next, we wanted to move some golf balls up the hill. We had a bucket of golf balls at the bottom, one empty bucket halfway and one empty bucket at the top. 1st round, we grabbed one golf ball each and ran it to the first bucket, dropped it in there and ran back to get more. Once the middle bucket was full, we started the 2nd round.

From the halfway bucket, we had to back pedal to the top of the hill to drop 2 golf balls in the bucket and run back. We did this until the middle bucket was empty.

Last event was the sprint, bear crawl, sprint, bear crawl, sprint, bear crawl, sprint and bear crawl up the hill. The cones were lined up on the hill so we knew when to switch exercises.

Count a rama: 6
Name a rama
Sixth: Tarnished

COT
Ball of man

Beautiful morning for a run. Little below freezing with tunes from the 90’s.