Author: wstark

Backblast

Dora
Colson

Mike run.
8 rounds of Billy Madison. 24 reps each round.

1. Side straddle hop
2. Diamond merkin
3. Squat
4. BBC
5. Overhead press
6. Block jump
7. Halo circle
8. Block curl

COT

Emergency Beatdown

Pax:
Coconut
Photon
Mile high
Tarnished
Longhorn
Guardian
Irish Hoss
Spaulding – Q

Warm up
Slow windmills
Arm circles

Motivators starting at 10

Mosey over to the hill

9-1-1 9 reps; run 1 lap; do 1 bear crawl across the parking lot and crawl bear back (the hill was ice!)

9 reps:
First round – burpees
2nd round – Absolutions
3rd round – Lt dans
4th round – angle grinding X factors
5th round – imperial-hillbilly walkers (8 count)
6th round dealers choice

Mosey back to circle the long way

AO: The Pump Station BO Ruck – Hood Park – Perrysburg, OH

PAX:
Ukulele – Q
Photon

Workout: Ruck

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

The Thang:
We rucked down 2nd St then to Maple St and back on 5th St all the way to turn on Pine St, then W Indiana Ave and turned on Mulberry St to get back to the Pump Station through W Front St

12/14/25 pump station

Vespa
Guardian
ukulele
photon
tackleberry
Spalding
tarnished
shepherd
jersey

today we did a core base workout. starting with a 90 second plank followed by a run to the top of the hill. At the top of the hill 30 curls and 19 overhead press repeated for the duration will work out.

Date: 12/13/2025
Time: 6:30 – 8:05 AM
Location: The Fortress to Sidecut Metropark Sledding Hill

December CSAUP – Heavy Ruck

Pax: 10 Total
Van Wilder
Flo
Gold Star
Photon
Stark
Huckleberry
Sherpa
Isosceles
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

Thang:
10 PAX set out with approximately 925 pounds of rucksacks and coupons from the Fortress to the Sidecut sledding hill. A very brief leadership discussion took place until the weight took its toll. At the 1.25 mark, the PAX decided to drop 200 pounds (3 sandbags) at the bottom of the Pump Station hill. Two fell in the icy conditions along the trail fortunately with no injuries. Stark took the lead getting a better rotation with the ruck as the PAX took 2 minute rotations before handing off the coupons and cycling back, thank you. 4.15 miles total distance was rucked over the 1h35m icy trek. Respect for the men that participated.

COT

Date: 12/13/2025
Time: 5:30 – 6:30 AM
Location: The Fortress – Grace Church Perrysburg

December CSAUP – Greta 1-2-3

Pax: 14 Total
Van Wilder
Flo
Callahan
Photon
Carmen San Diego
Ukelele
Stark
Huckleberry
Thor
Sherpa
Isosceles
Guardian
Meatloaf
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

Thang:
Warmup – 7-count Motivator, Abe Bogadas, Squat Twists, Arm Circle

Greta 1-2-3
PAX split up into two-person teams and completed 100 Goblet Squats, 200 Overhead Presses, 300 Block Swings, and 400 Bent over Rows. While one person was doing the work, the other person carried a cinder block 40 yards and ran back. After getting back, the partners switched. Repeat until done. Once one team finished, they assisted with the remaining reps of the other teams to finish as a team as quickly as possible.

Cooldown: Michael Phelps, Arm Circles, Abe Bogadas

COT
Count-O-Rama
Name-O-Rama
6: Thor
LDP
Prayer

Backblast: December 10th, 2025

AO: GrantLand – Rotary Park – Perrysburg, OH

PAX:
Photon – Q
Big Spoon
Bourbon
Coconut
Deep Impact
Guardian
Isosceles
Rumor
Ukulele

Workout: The Who's Who of Q

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: See the “Thang”

The “Thang”:

Imagine taking the thing that each individual Q is most known for in their beatdowns and then mashing them up into one single beatdown. That’s what this was. It was kinda like a game of “Guess Who”, but for Qs in the Swamp. Could I have been nicer? Sure, but it wouldn’t have been nearly as fun.

1.) Beatdown started 1 minute late. Because Binford.
2.) Started with 8 IC Willy Mayes Spiderman Hayes. Because Carmen. And because I couldn’t remember how to do Mountain Man Poopers.
3.) Continued the stretches with a little stirring of the oatmeal, courtesy of Chef Mile High.
4.) Then we got the blood flowin’ and worked on our togetherness with some 21s…a Bourbon special. We failed once, performed the 5 penalty burpees, and nailed it the second go around.
5.) Rounded out the warm-up entries with a 5-count Squativator in honor of Fat Amy (While Lonzo apparently created them and does them occasionally, Fat Amy seems to bring them out far more often. That and Lonzo had another entry).
6.) 100 Curls. That’s the actual Lonzo entry.
7.) Followed up by a semblance of a structured beatdown: Moseyed to the parking lot and performed a 4-station EMOM rotation of Block Swings, Bent Over Rows, Supermans, and the human timer as an ode to Flo.
8.) Human timer was pushing YHC’s Civic across the parking lot, for the new guys to get a taste of a Huffy beatdown. Because when was the last time there was a Huffy beatdown?
9.) Moseyed over to the tennis courts for a 4-minute AMRAP of 7’s (in the nature of Huck’s 21s and 11s). We used the Huck standard: Merkins and Mt. Climbers on the end-lines with 2is1 lunges and squats in the middle. Though everything ended up being more like a skater because of the ice.
10.) Moseyed over to the playground and did a 1-minute AMRAP of CHIN-UPS. Because Spaulding is stupid.
11.) YHC had to leave his Q abruptly to take a dump. Apparently been spending too much time with Iso.
12.) Ran the exact same 4-minute AMRAP of 7’s as the first time, but in the grass. Goal was to complete more reps than the first round of 7’s. Stark loves that You VS. You thing.
13.) Moseyed back under the pavilion for some final stretching and breathing. We basically did whatever felt good…like Callahan usually tells us to do.
14.) Finished off the beatdown with a circle plank where we guessed the PAX associated with all 14 Q related activities, including this circle plank trivia itself. Thor would have been proud.

Important note: Throughout the entire beatdown, as the PAX explored the AO, YHC was wearing a backpack with a speaker in it a la Doubtfire. The speaker was playing songs who all ranked above 90 on the Yachtski scale for the Geppetto fans amongst us.

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Ukulele

LDP3

Ball of Man

Spreadsheets from the Gloom: Almost 40F, but windy. Nice layer of slushy ice made certain portions of this beatdown a bit challenging. I’m becoming a fan of these mash-ups. This doesn’t touch the 24hrs of F3 Beatdown one, but it was still fun to put together. Got some good laughs out of the veteran PAX, thould have been nice to have had a few more there, specifically those who were paid tribute to. What’s interesting is that there’s some good variety in there in terms of what elements different guys like to lean into on a consistent basis. Some of them suck (the interior of my elbows are still sore from the 100 straight curls), but they did make the beatdown interesting.

This may have been the easiest playlist I’ve ever put together for a beatdown, as the Yachtski scale has already ranked Geppetto’s favorite Yacht rock tunes by yacht-ness.

“What A Fool Believes” – The Doobie Brothers
“Heart To Heart” – Kenny Loggins
“I Keep Forgettin’ (Every Time You’re Near)” – Michael McDonald-ness
“Nothin’ You Can Do About It” – Airplay
“Rosanna” – Toto
“Human Nature” – Michael Jackson
“Girls Know How” – Al Jarreau
“Nobody’s Business” – Maxus
“Sailing” – Christopher Cross
“Lowdown” – Boz Scaggs

Was a pleasure to take a plagiarize a little bit from everyone on this one. Was actually quite a bit more difficult than I thought it would be.

Rumor has it VQ

Echo
Irish hoss
Thor
Bourbon
Callahan
Huckleberry
Big spoon
Waldo
Isosceles
Guardian
Jersey

12.12.25 Beatdown – Nightmare Star Wars or Western?

PAX List:
Q – Gold Star
Spaulding
Huckleberry

>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 (SPMICE)
>Chain breakers (10 reps)
>Chinooks (10 reps)
>Windmills (10 reps)

Beatdown = Death Star and Black Jack routines

Death Star – 10 cones set up in 5pt star pattern (5 inside/ 5 outside)
>Outer Cones = 20 x No Surrenders
>MOT = AT-AT walk (aka Bear Crawl)
>Inner Cones = 20 x Little Yoda Crunches (aka LBCs)
100 reps of each exercise

Black Jack – 21s across the grass
>Near side = 1 x Merkins
>Far side = 20 x Outlaws
210 reps of each exercise

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

Huck was the 6 and gave his usual story. LDP3, we talked about how we can simplify out lives to focus on the "real" things in life that are actually important.

Attendees: Gold Star, Everest, Ponzi, Wario, Anchor (Q)
Do while time<45 min
25 merkans, 25 sit ups, 25 side squats
Lap
25 shoulder taps, 25 merkan hammers, 25 lunges
Lap
25 Mike Tysons, 25 LBCs, 25 squats
Lap
LOOP