Author: wstark

16 May 2025 Backblast: Colson and Southie posted.
50 Don Quixotes
25 WWIIIs
50 Big Boys
50 LBCs
50 American Hammers
50 Hello Dollies
50 Freddy Mercuries
50 Outlaws
1-mile cooldown
End with COT.

F3
Squares w/out Block
The Wall
5/15/25
5:30 am

PAX:
Guardian
Waldo
Geppetto
Finkle
Cole
Mile High
Deep Impact
Bourbon
Lego
Meatloaf
Fossil
Drip
Gold Star
Spaulding
Flo
Pimento
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

WARM UP:
7 Motivators in Cadence

THANG:
20 reps of each

The die is rolled to determine the square to do (1-6) per the following:

Square 1: Box Cutters
Bicycles (2 is 1)
Hello Dollies

Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats

Square 3: Imperial Walkers
Squats
High Knees

Square 4: Lt. Dan’s (2 is 1)
Speed Skaters (2 is 1)
Ninja Squats

Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)

Square 6: Run

COT: Sixth was: Drip

Date: 5/14/2025

AO: Grantland

F3 Mission Statement
5 Principles
Disclaimer
End in a COT

PAX:
Photon
Echo
Guardian
Bourbon
Ukulele (Q)

Warm-up: Side straddle hops, willie mayes hayes

The Thang: Stage 1

Lateral park block runs

Start opposite of the block
20 merkins run to the block 20 block squats run back 20 leg raises run to block and bring it across
Run to opposite side do 20 bonny blairs run to block 20 american hammers run back 20 tricep extensions run to block and bring it across
Run to opposite side do 20 absolutions run to block and 20 shoulder presses run back and do 20 jump squats run to block and bring it to stage 2.

Stage 2

Sort of suicides but with block

Bring the block to the next cone and run back to start to do 10 everytime.
First time rifle carrying the block second do lunge with block third bear crawl dragging the block

Count-a-rama
Name-a-rama
6th – Echo
LDP3
Ball of Man

Falcon at the Nest
5/12/25
The Nest

Pax:
Armstrong
Deliverance
Fallout Boy
Pinto
Raven ~ Q

Intro
5 Principles
Credo

The Thang:
The Falcon Memorial BD.
14 SSH (in Cadence)

Then 4 rounds of:
26 Flying Squirrels
26 American Hammers
26 Lunges
26 Curls
– – One Lap (400m)
26 No Cheat Merkins

Then 14 SSH (in Cadence)

On April 29, 2024, Jason Richards passed away after his first BD in STL. This BD was to honor his memory.

From the BB in STL:
"FNG, Jason Richards, had finished his first workout and the naming process was underway. Jason shared about his love for his four kids, his incredibly strong wife, and love for “real” country music before collapsing.

The 14 SSH In Cadence remind us we do this together and that Falcon was the 14th man that morning of his passing. The 26 count, remembers the legacy he left and impact on his 026 community."

CoT
BoM

It was an honor to lead.

Raven.

Ruck-a-saurus Wednesday
Mudhole
5/7/25

PAX:
Fallout Boy
Armstrong
Raven ~ Q

Intro
5 Core Principles
Credo

Rucked to the to south side of the park. Tried our best to stay on gravel instead of concrete. It was an attempt to ease the pain/injury in Armstrong's knee.

CoT
NoR
Announcements
BoM

As always and honor to lead!

Wednesday Ruck
Mudhole
5/14/25

PAX:
Armstrong
Pinto
Raven ~ Q

Intro
5 Core Principles
Credo

Rucked to the to south side of the park. On the return to the parking lot, took the long way around the loop.

CoT
NoR
Announcements
BoM

As always and honor to lead!

14 May – FoD

Swampball

Q – Viper

PAX:
Snake Bite
Fat Amy
Doogie
Dill
Mercy
Sven
Callahan
Stark
Purdy
Lyman
Freebird
Gulliver

The Thang:
Swampball. 6v6 with a full-time camera crew. It was epic. Despite a late rally, team green could not overcome team pink, losing 7-6. With two final pushes for the equalizing goal, it was not to be, with two near catches in the goal, the ball rolling off the tips of fingers on what would've been an epic finish was not to be.

CoT:

6 – Sven

Prayers – Callahan's mom, Wario, Doubtfire and family, all those travelling for the Spartan race this weekend.

F3
Squares w/ Block
The Commons
5/13/25
6:16 pm

PAX:
Gold Star
Coconut
Crawdad
Ponzi
Everest
Nick “Spreadsheet” DeLong (FNG)
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

WARM UP:
7 Motivators in Cadence

THANG:
Block/Weight Needed
20 reps of each

The die is rolled to determine the square to do (1-6) per the following:

Square 1: Curls with Block
Block Swings
Bent Over Rows with Block

Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats

Square 3: Imperial Walkers
Squats
High Knees

Square 4: Overhead Press with Block
Curls with Block
Bent Over Rows with Block

Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)

Square 6: Run

COT: Sixth was: Coconut

BackBlast for the "Run for SPARTA" on 5/13/25

PAX:
Fossil
Photon
Purdy
Capitol
Ukulele
Mile High
Coconut (Q)

THANG: Since several PAX are participating in a Spartan race this coming weekend, the run was toned down a bit, just a chance to get loose and get in some stretching. Also shared a little bit about my experience with warming-up before a competition.
Warm-o-rama, 10 burpees IC.
Jog ~1.5mi to the Wall and circle up for some dynamic stretching, then complete the roughly 4 mi circuit by heading from the pump station up to 2nd street, back past necropolis and across the bridge to St. Johns, then returning to the AO for final stretches and thoughts about gauging whether you're ready for your race by where your HR is.

COT–COR, NOR and Capitol 6 with a great message about the mental health benefits of the 1st F, and tying in really well with the LDP3 about 'fitness' being more than just working out, but depending a lot on the frequency and intensity of the work.
Although today's run wasn't as intense as some, greatly appreciated the company of the PAX and the beautiful weather today.

Backblast: May 5th, 2025

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

PAX:
Q – Photon
Coconut
Landslide
Meatloaf
Rudy
Stalker
Stark

Workout: unlucky 6’s

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

Warmup: In cadence

Pho-tivator – 6 Count (Burpees, Flying Squirrels, Jump Squats)

The “Thang”:

YHC’s brutal take on Bourbon’s Lucky 7’s…because trying to make terrible things worse is always a good time.

7 cones spread 6 yards apart from each other. Each round, PAX MOT from one cone to the next, performing 6 reps of the same exercise at every cone. No reps were performed at the first cone. 6 cones of work at 6 reps a piece resulted in 36 reps of each exercise. Once a PAX finished the reps at the final cone, they either performed curls until all PAX finished the reps, or picked up the 6, including the MOT. Once all PAX finished the reps, they rifle carried back to the starting cone for the next round. There was a 6 min. eMOM timer throughout the duration of the beatdown: 6 Kraken Burpees each time.

Round: Exercise: MOT
1 – Goblet Squats – Murder Bunny
2 – WWIII Situps – Murder Bunny
3 – Tricep Extensions – Murder Bunny
4 – Thrusters – Murder Bunny
5 – Block Swings – Murder Bunny
6 – Man-Makers – Murder Bunny

Ended with:
Count-O-Rama: 7
Name-O-Rama

The Six – Landslide

LDP3

Ball of Man

Spreadsheets from the Gloom: Weather was good for this. I don’t remember what it was, but it wasn’t a burning inferno, so there’s that. And how about those “Pho-tivators”? They were awesome. We should do those more often. 6-count was apt for the theme, but higher counts could be pushed on a good day. Scaling them up gradually over a couple of beatdowns is probably a good way to ensure we don’t get in over our heads right away.

Beatdown proper was good…exactly what the doctor ordered. Rep count was good, murder bunnies were good…audible from block rolls to rifle carry was good. Not sure it needs a whole lot of modification other than maybe swapping out the tricep extensions and block swings for something else. Block presses, maybe, to really push the shoulders hard? All in all the timing was perfect, as Stark finished the final reps of the final round before we called it quits. Would love to see this in an IPC format for time instead of waiting between rounds.

What the hell was YHC thinking with the playlist?

“Hells Bells” – ACDC
“Devil On My Shoulder” – Billy Talent
“Sympathy For The Devil” – The Rolling Stones
“Devil’s Daughter” – Silvertide
“Ironic” – Alanis Morissette
“The Devil Went Down To Georgia” – The Charlie Daniels Band
“Hell” – Foo Fighters
“Release The Beast” – Breakwater
“Satan Is My Motor” – CAKE

This was good. It will be back for time.