Author: wstark

Backblast: January 4th, 2026
AO: The Pump Station

PAX:
Tarnished
Spaulding
Colt 45
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: Drop it like a squat

Warmup: squativators (added monkey humpers to it for added joy) Willie Mayes Hayes, dodo birds, failure to launch

Another level legs exercise by larceny. Squat jacks until you hear the word level in which you do a Bonnie Blair.

THE THANG:

We used our legs today.

1st circuit: Goblet squats, worthy squats, ground to overhead, cactus jump squats, gargoyles and Joey in the Pouch

2nd circuit: 2 minute wall sit. 30 second break. 1 minute 30 second wall sit, 30 second break. 1 minute wall sit, 30 second break, 30 second wall sit.

3rd circuit: 50 squats with calves raised the whole time.

Count a rama: 4
Name a rama
Sixth: Spaulding

COT
Ball of man

Backblast: January 4th, 2026
AO: The Pump Station

PAX:
Nomad
Echo
Colt 45
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: Hills

THE THANG:

Put on our vests and ran hills. Each time it was a different variance. It was either a jog, suicides, karaoke, running backwards, and lunges.

Count a rama: 4
Name a rama
Sixth: Carmen Sandiego

COT
Ball of man

Mondays are the best days to get out and get after it.
Six HIMs got 1% better.
Mile High the Q and the 6.
Huckleberry
Spaulding
Bourbon
Nitros
Oil Change

Christmas Eve eve and 10 HiMs braved the cold and put in some work…
Mile High Run Q
Isosceles (run)
Ruck…
Flo
Long Horn
Echo
Doubtfire
Meatloaf
Flipper
Guardian
VanWilder
Reset

Pax:
Coconut
Geppetto
Tarnished
Photon
Longhorn
Deliverance
Reset
Landslide
Stark
Callahan
Binford
Isosceles
Spaulding
Guardian – Q

1/3/26 Battlefield Beatdown

PAX:
Wipers
Crawdad
Waldo
Carmen Sandiego
Arcy
Jersey
Djibouti
Norm
Quick Draw
Silver Surfer
Flat Stanley
Viper
Huckleberry
Shepherd
Echo
Hannibal
Fat Amy (Q)

Warmup – in cadence: SSH, leg swings, Smurf jacks, calf raises, Squativators

The Thang: Ski Training

Take the lift to the top of Mt Fallen Timbers (jog down the blvd)
Do 1 exercise all the way down the Mtn Tabata style. – Exercise 30 sec, run 10 sec.
Repeat until reach bottom of the Mtn.
Rest while we wait for the lift, then run back to the top.

Exercise rounds:
1. Frog jump squats
2. Side Squat
3. Bonnie Blair’s
4. Calf Raises
5. Skiers
6. Lt Dans
7. Al Gore

COT

1/3/26 Ruck & Run

PAX:
Hannibal
Arcy
Waldo
One Man Band
Silver Surfer
Echo
Norm
Manchester
Crawdad
Viper
Full Pull
Doogie
Colt 45
Carmen Sandiego
Djibouti
Python
Fat Amy (Q)

10 Rucked 2.5 miles and set 2026 goals
7 Ran 4.5 – 5 miles and got tired

Combos Beatdown – 1/3/26 0630-0730 The Fortress

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 with SSH (46), windmills (13) and shoulder burns (Fwd arm circles, reverse arm circles, seal claps, overhead claps 26 each) all IC.

The Thang: Partner up for following combo moves. While one Pax does the block work, the other Pax runs to the cone and back. Rep counts alternate between 20&26.

-Danny swings (block swing into Lt dans)
-Man billies
-Burpee block taps (burpee into 5 2:1 toe taps on block)
-WW throinters
-Row-ses
-Grave thrusters

In terms of planning and execution, the playlist was better than the beatdown. I don’t have the best mind for planning beatdowns but I do enjoy making playlists. Such is life. It’s something to work on.

It was decided that pepperoni combos are the best, just in case you were wondering.

COR
NOR
6- Reset
Announcements
LDP3- Shared Leadership
Prayer

Date: 01/03/2026
Time: 5:30 – 6:30 AM
Location: The Fortress

New Year, Better You

Pax: 9 Total
Reset
Photon
Geppetto
Longhorn
Coconut
Deliverance
Binford
Guardian
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

Credo/Disclaimer

Discussion:
The beginning of a new year is one filled with anticipation and possibilities as goals and other resolutions are set in motion. We discussed what steps that we can take to accelerate in the 3F's through action rather than words and what accountabilities are needed to achieve what you set forth.

COT
Count-O-Rama
Name-O-Rama
6: Reset
Announcements
LDP – SLT
Prayer

1/1/2026

PAX:
Fat Amy – CoQ
Footloose – CoQ
Viper – CoQ
Waldo – CoQ
Spaulding
Tarnished
Purdy
Guardian
Arcy
Photon
Coconut
OSHA
Manchester
Gulliver
Full Pull
Norm
Stark
Tackleberry
Vespa
Bourbon
Huckleberry
Silver Surfer
Doubtfire