Author: wstark

Ruck – Squats Included

Pax:
Bulldog
Van Wilder
Pimento
Echo
Gold Star (Q)

Rucked 2.5 miles into Side Cut, around the pond on Wood Duck Trail, and back. Mixed in merkins and squats with rucks on.

F3 Coronado
The Murph
5:30 am
5/13/25

PAX:
Rudy
Shepherd
Crawdad
Mercy
Callahan
Norm
Viper
Stark
Spaulding
Landslide
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

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Mercy

F3 Toledo and Black Swamp Convergence Ruck
Carried a few implements of woe and a few stops to do 100 Merkins, rucks on
All the while, PAX discussed the 5 Cs from Q source: Candor. Commitment, Consistency, Contentment, and Courage. It was an honor to be asked to lead at such a momentous occasion.
PAX
Drip
Binford
Beaker
Gas Man
Mile High
Cobra Commander
John Denver
Crawdad
Tarnished
Yoshi
Meatloaf
Brogan
Colson
Waldo
Echo
Jimmy Dean
Djibouti
Ponzi
Slurpee
Thin Mint
Footloose
Arky
Beast Mode
Radio
Wax On
Bambi
Photon
LEGO
Sherbet
Earl Grey
Patch
Pinto
Viper
Freeloader
Snake Bite
Modell
Hacksaw
Tupac
Spike
Good Burger
Southie
Runt
Casper
Flo

Co-Q: Flo and Casper

5/12/25
Leo XIV WOD

Pax:
Thor(q)
Meatloaf
Coconut
Gold Star
Landslide
Gulliver

Leo XIV WOD

400 Meter Run

4 Rounds:
35 BBS
35 HR Merkins
35 Squats
35 Broad Jumps
Finish lap and repeat

End: 400 Meter Run

5/5/25
Murph

Thor(q)
Guardian
Huckleberry
Spaulding
Lego
Mile High
Fossil

We did the murph with a slight twist. Added 20 curls each round.

5/4/25
Pump Station Beatdown
Thor(Q)
Tarnished
Radio
Guardian
Fossil
Doubtfire
Waldo
Nitrous
Meatloaf
Carmen San Diego
Callahan
Crawdad
Spaulding
Wax On

Welcome

Workout:
Each round had 1min 45 sec to complete work. Each time add 2 reps

Round 1:
10 Squat Jumps
10 Burpees
10 Apollo Ohno’s

Round 2
10 Shoulder Taps
Sprint Cone(each interval go 2 paces farther)
Thrusts

Round 3:
Duck Run
Curls
10 Bonnie Blairs(2×1)

Round 4:
12 Peter Parkers(2×1)
12 Pickle Pounders
12 American Hammers(2×1)

Finish with the NOR

5/4/25
Pump Station Run

Pax:
Thor(q)
Meatloaf
Binford
Crawdad
Wax On
Radio
Callahan
Fossil
Tarnished
Guardian
Carmen San Diego

5/12/25 0530-0615 – Spartan Warmup

Clear skies, 47°. A reasonable amount of dew covered the grass.

Pax:
Spaulding
Huckleberry
Fossil
Photon
Mile High
Montoya
Guardian – Q

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.”

Warmarama: In cadence- Willie Mays Hayes x10, forward arm circles x10, reverse arm circles x10. Mosey to the hill.

The Thang: While it was easy to follow, it made PAX sweat! There is a horizontal run on the east side of the hill… Prior to that on the walking path, we started with three Burpee‘s. Run up the hill that faces the east, make the turn to run across the flat median of the hill and finish by springing up the second level of the hill to the Southwest corner. There, pax performed three jump squats. Down the hill, we went to the adjacent area of the walking path where there was a light and pax performed 3, 2:1 mountain climbers. Pax then ran the loop around the soccer field back to the spot that began with burpees and each exercise point added 3 reps. Second round was six of the given exercises at each point. Third round was nine reps, fourth round was 12, and so on. Photon and Spalding led the way completing all rounds of 21 reps respectively.

Cool down mosey back to the flag.

COR
NOR
6- Montoya
Announcements
LDP3- Where will you be 12 months from now?
Prayer

It was an honor to lead.

5.12.2025 – Live at Camelot Hamilton!

Exercise & Song
Warm Up Song: Alexander Hamilton
SSH x 12
Chain Brekers x 12
Windmill x 12

Dump the tea Song: My Shot
Pass the block, do a burpee

King's Proclaimation
Loyalist – Monkey Humpers
English – Pickle Pounders

Riffle Carry Guns and ships & The Battle of Yorktown
Murder Bunnies

Riffle Carry to Gazebo

King's Proclimation – What comes next? Air Presses

Song: Non Stop AMRAP format
Alarm Clock x 5
Merkins x 10
American Hammers x 20 (2 is 1)

Partner Curls Song: Cabinet Battle #1

Song: The Room Where it happens
Set ups – IC
High Knees – IC
Shoulder Taps – IC
Dips – IC

Cool down – The song, who lives who dies, did not get played

COT

Pax
Doubtfire
Joshi
Fat Amy
Purdy
Vespa
Jingleheimer
Cinnamons
Jimmy Hart
Rudy
Brickyard
Waldo – Q

Jack Be Nimble, Jack Be Quick
PreThang:
25 Don Quixotes
Merkin Mile (optional modify- 1 mile run)

Thang:
25 4-count jacks
MOT: 25 yards
75 BBC
MOT: 25 yards
25 4-count jacks

Round 1 MOT: burpee coupon jump over
Optional Round 2 MOT: burpee broad jump

END: 25 LBC & 25 Superman

COT & LDP3
PAX: Southie & Colson