Author: wstark

Date: 12/20/2025
Time: 5:30 – 6:30 AM
Location: The Fortress

Leadership Ruck – Year End Review

Pax: 7 Total
Casper
Mercy
Flo
Meatloaf
Photon
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:
Reflections on the year to jump start being more intentional in 2026.

The goal is not to control everything—it’s to decide what matters before everything competes for our attention. A good year doesn’t happen by accident. It happens because a man chooses a rhythm and lives it.

COT
Count-O-Rama
Name-O-Rama
6: Guardian
Announcements
LDP – Slowing
Prayer

Viper
Lonzo
Djibouti
Crawdad
Zimba
Norm
Footloose
Callahan
Arcy
Rumor
Fat Amy
Sheppard
Purdy
Huckleberry
QuickDraw
Waldo
Wario
Isosceles-Q

The Thang:

300 jump squats
250 yard ape hops
200 burpees
150 mike Tyson’s
100 kinda absolutions (2/3 of the movement)

That was the original plan. Got through 3 rounds and saw that no one would finish. Changed it to:

300 jump squats
250 yard ape hops (change to run)
200 burpees (change to flying squirrels)
150 mike Tyson’s ( change to Merkins)
100 kinda absolutions (2/3 of the movement) (changed to just elbow to hands)

A few of us finished. All got better!

Pax:
Viper
Lonzo
Djibouti
Crawdad
Zimba
Norm
Footloose
Isosceles-Q

Week after the CSAUP we practiced organizing a ruck with weight the proper way. Last week, team Fortress started the weighted ruck unorganized and it caused us to lose the competition. I selfishly used the guys for the battlefield to brush up on coupon carry organization lol.

12/19/25. Rabbit Hole

Pax:
Waldo
Footloose
Viper
Rudy
Fat Amy (Q)

Warm-up: Tried to, but not possible, too cold. Temps in the teens

Jog to the hill via the grass, paved trail was a sheet of ice

Performed exercise at the bottom, ice skate to the top, exercise, then slid back down.

30 each exercise

Bottom:
Oh Heys, jump Squat, Half-solutions

Top:
Mike Tyson’s, Freddie Mercury, Spider Man’s

Backblast: December 9th, 2025

AO: Necropolis

PAX:
Huckleberry
Zimba
Flipper
Longhorn
Scooter
Geppetto
Photon
Carmen Sandiego
Van Wilder (Q)

Workout: Ruck

THE THANG:

Rucked to Sidecut around the playground and back.

Count a rama: 9

19 December 2025 Backblast: Dora, Bob Ross, Colson, and Southie posted.
Warm up lap where we were only allowed to discuss our favorite Christmas movies and Christmas songs.

1 Bear Crawl to a Pear Tree
2 Thrusters (22)
3 Burpees (30)
4 Jump Squats (40)
5 Carolina Dry Docks (40)
6 Hand Release Merkins (42)
7 Mtn Climbers (42)
8 Superman’s (40)
9 Monkey Humpers (30)
10. Big Boy Sit-ups (20)
11. Merkins (40)
12. Bonnie Blair’s (24)

Ended with doing Merkins to Mariah Carey’s all-time best-selling Christmas hit “All I Want for Christmas” (do a merkin every time that she says “Christmas”).

Welcome
F3 Mission & Core Principles

PAX:
Quick Draw
Chubbs
Backwater
Double Dragon
Brooks (FNG)
Zimbabwe
Crawdad
Echo
Photon
Lonzo
Meatloaf
Lug Nut
Isosceles
Lyman (QIC)

Notes: 30ish degrees. Relatively dry.

Warmup: 10 Side-Straddle Hops, 10 Chainbreakers

The Thang: the Twelve Days of Christmas
1 Lap around the bus loop
2 Manmakers
3 Absolutions
4 Squrls
5 Box jumps
6 Thrusters
7 Jungle Boi Squats
8 Decline Merkins
9 Flutterkicks 2:1
10 High Knees 2:1
11 Kettlebell Swings
12 Tricep Dips

Performed just like the song. Day one: lap around the loop; day two: two manmakers, lap around the loop, etc.

Bonus: if “You’re a mean one, Mr. Grinch” came up in the Spotify playlist, everyone alternates 10 Mountain Climbers and 10 Bear Squats for the length of the song. It played twice (two different versions).

Welcome to FNG “Brooks!” He’s the slightly older twin brother of Double Dragon. Loves working out, wants to be a trainer, likes Shawshank Redemption. Brooks is a character in the movie, Brooks Brothers, Brooks running shoes. It made sense in the moment and our creativity was lacking this morning.

Countorama (14)
Name-o-rama
Zimba was the Six
LDP3
Announcements
Ended in Prayer.

What started as a fun holiday idea actually turned out to be a pretty tough workout. Honored to lead today!

Lyman

12.18.25 – The Wall– Dora’s Spending Spree

Pax List:
Q – Gold Star
Longhorn
Mile High
Rumor
Coconut
Raven
Spaulding

>What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT
>Credo – Leave no man behind but leave no man where you found him.

Warmup
>Potato Pickers – in cadence
>Willie Mays Hayes – in cadence
>Windmills – in cadence

Beatdown = Dora (partner up)
Deck of Cards workout

Exercise Partner
>Heart – Hand release merkins
>Spade – Squats
>Club – Monkey Humpers
>Diamond – Dips

Running Partner
>Run a lap around the oval path

Finished with 2 rounds of Guantanamo Circle

As we wrap up 2025 soon, a music playlist of 20 year old songs- 2005 – was used.
Great mumble chat throughout as we didnt have to count reps.

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture

F3 Black Swamp
Armory
12/18/25
5:30 am

PAX:
Manchester
Waldo
OSHA
Vespa
Bourbon
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:
10 Motivators in Cadence

THANG:
Block/Weight Needed.

Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).

Mid-Section Line:
11 Curls with Block
Run to far-section line

Far-Section Line:
10 Mountain Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

2-sets of Suicides turning at every two parking space lines.

COOL DOWN:
Round-robin of their choice of 11 reps.

COT: Sixth was: Manchester

12/17/25
Wednesday Ruck
Mudhole

Pax:
Armstrong
Fallout Boy
Raven – Q

Intro
5 principles

Rucked out to the tracks and back. Warm-ish and windy day. Mac (Armstrong’s dog) joined us today. We got 2.56 miles in.
Back to the parking lot that was completely covered with ice, it was wild, for…
COT
BoM

We followed up with coffeeteria at the local Sam Horton

As always it was an honor to lead.

Raven.