Author: wstark

2/28 – The Rabbit Hole

"B" The EMOM Timer

Q – Viper

PAX:
Salisbury
Norm
Rudy
Diesel
Footloose
Purdy
Fat Amy
Van Wilder
Gold Wing
Lonzo

The Thang:
Warm-up – SSH, Potato Pickers, Willie Mays Hays, Chain breakers

Run to Hill

Attempt to complete:
50 Kraken Burpees
50 BDE Burpees
50 Bonnie Blairs

2 minutes EMOM timer, when it goes off run up the hill and continue the work until the next buzzer, then run down. Repeat.

Run back to parking lot

COT –

6 – Gold Wing

Prayers – Geppeto's family, Purdy's parents, Gold Wing becoming a grandfather

28 February 2025 Backblast: Dora, Colson, Southie, Twilight Zone, and FNG (now “Cheyenne”) posted. 2 mile ruck march plus AMRAP pull-ups.

F3
6 Squares w/ Block
Nightmare
2/28/25

PAX:
Bourbon
Guardian
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
15 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: Bourbon

Beatdown Name: Nashville Shuffle
Date: 02.27.2025
Location: Wakanda

QIC: Gulliver

PAX:
Mile High
Tuac
Lonzo
Meatloaf

Welcome
F3 Mission and Core Principles
Disclaimer

Warmup: Projectovator, windmills, arm circles, bear crawl and crawl bear, cherry pickers, squats

The Thang:
Run half the circle with the front pax falling off to do 2 burpee’s and then get back in line. Pax took turns on the BOSU ball doing 10 squats, 10 merkins, and 20 LBC’s while the rest did line work across the parking lot: Jump back and fourth, Jump side to side over line, walking lunges, side shuffle, karaoke run, bear crawl, crab walk repeat

Run back to flag while last pax runs to the front in a weaving pattern like a snake. Run to font door for core.

CORE: BBS, Side crunches, flutter kicks, superman variations, scissor kicks

Circled up for various exercises before COT

Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

Beatdown Name: February CSAUP
Date: 02.22.2025
Location: Wakanda & More

QIC: Gulliver

PAX:
Mile High
Tuac
Lonzo
Meatloaf

Welcome
F3 Mission and Core Principles
Disclaimer

The Thang:
Ruck Wakanda to The Zoo

BEATDOWN #1
Tupac
50 hillbilly squats with Ruck sacks
25 merkins with Ruck sack
50 swings with Ruck sack
50 Klinger kicks ruck over head
25 jump over ruck sack burpees
Step-ups step downs with ruck
Run around lot

Ruck Zoo to Wakanda
BEATDOWN #2
Meatloaf

Work together to complete reps with a high count while one of bear crawls at a time until completion.
1,000 air presses
500 ruck chest presses
200 squats with ruck
125 merkins with ruck
300 flutter kicks with ruck

Ruck Wakanda to The Foundry
BEATDOWN #3
Lonzo
Hold ruck over head as long as possible (ALAP)
Run a lap
Hold plank (ALAP)
Run a lap
Hold Squat ALAP
Run a lap
Dolly Parton hold ALAP
Run a lap

Support Muscles: Tabata 60s on 15s rest between
1 Side lunges
2 Superman’s move arms from side to front of head and pull back
3 Side plank hold on one elbow and do rotator cuff movements, repeat other side
4 Single leg hip thrust
5 Fire hydrants
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

Date: 02/26/2025
Time: 5:30 – 6:30 AM
Location: Maple Street Boat Launch, Perrysburg

Black Ops Hill Training

Pax: 5 Total
Callahan
Just Thor
Isosceles
Purdy
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

COT

Necropolis ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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 Workout:
We rucked to the top side of Fort Meigs the long way. 3.17 miles with an average pace of 18:31.
6 Speech
Count-o-rama: 3
Name-o-rama:
Binford
Life Alert
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

KC Masterpiece @ FOD 2/26/2025

5:30 (2 minutes) Welcome to F3 speech,

Count-O-Rama

5:33 (5 minutes) Warmup
SSH – 15
Grass Pickers – 15
Arm Circles – 15 fwd, 15 bwd

5:38 (2 minutes) Mosey around the parking lot, out to the board.

5:40 (2 minutes) Explain the Thang. Music is Kansas City Artists and Kansas City Themed.

5:42 (25 minutes) The Thang
Run Thang until 6:07
WARMUP: SSHs, Grass Grabbers, Michael Phelps, Copperhead Squats, Mosey around pkg lot THE THANG: Superset of exos, between superset run the parking lot for one loop. Across the River (5 reps), SSHs (8 IC), Donkey Kicks (5), ATMs (Alternating Shoulder Taps, Tempo Merkins, Merkins, each 5 reps to begin), High Knees (10), Quick Squat Jumps (5), Firecrackers (5), Bonnie Blairs (5), Absolution (5 reps), Windshield Wipers (5 over coup), Y's (5 – over coup), In-n-Outs (think hollow holds). Pax repeated this for 5 supersets, and exos had +2 increased reps each time, then -2 reps each time).

6:07 (3 minutes) Mary: Stretching
Willie Mays Hayes 30 count
Abe Vigota 30 count
Cobra stretch 30 count.
Michael Phelps 30 count

6:10 (5 minutes)
Count-O Rama
Name-O-Rama
6th
LDP3
Prayer intentions – circle of prayer.

F3
Chips w/ Block
The Commons (Levis)
2/25/25

PAX:
Gold Star
Crawdad
Everest
Salisbury
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.
PAX selects a numbered/colored poker chip that determines the WHAT:

#1 (BLUE): Lunges with Block/Weight
#2 (RED): Curls with Block/Weight
#3 (WHITE): Merkins
#4 (SILVER): Bent Over Rows with Block/Weight
#5 (GOLD): Run

The die is rolled to determine the number of REPS (die multiple by 5) with the
exception of GOLD (#5): Run.

There are 5 poker chips of each color/number.

After all 20 poker chips called, we ended with a “Round-Robin” PAX choice/reps equal to roll of Die
COT: Sixth was: Gold Star

QIC – Stark

PAX
Cyber Truck
Kraut
Manchester
Irish Hoss
Photon
Echo
Vespa
Full Pull

The Thang
Circle of Pain
Imperial Walkers
Flutter Kicks
Glute Bridges
in Cadence x2

Then run a circuit of about 50 yards out and back with 3 burpee stations of 5 burpees per cone.

Set 2
Ninja Squat
J Lo
Supermans
In cadence x2

Run the Circuit

Set 3
Good Morning
Freddy Murcury
Pickle Pounder
x 2 in Cadence

Run the Circuit

NOR COR

Always and Honor
Always my Pleasure
~Stark