Author: wstark

Welcome
F3 Mission & Core Principles

PAX:
Meatloaf
Photon
Mercy
Big Spoon
Coconut
Fat Amy
Viper
Lyman (QIC)

Warmup: 20 Side-Straddle Hops, 10 Windmills

The Thang: the Bill Murray
In honor of Groundhog Day, we paid homage to the classic 1993 film. I first did this workout in 2022 and it proved to be a crowd-pleaser, so did it again 2023 and 2024. Mercy did it last year, now I Qed it again this year.

Opened by reminding everyone of the movie plot, repeating the same day over and over again. Explained that we would have a 3:10 timer and work through the list of exercises during that time, keeping track of where we stop. The timer was “I Got You, Babe” by Sonny and Cher, the same song he wakes up to every day in the movie. After one round, took a 10 count break and then restarted the song and did the same thing, trying to better our rep count by at least one. We did the song a total of four times. A few guys came close to finishing all the work in the 3:10, but no one completed all the work in 3:10.

Exercises:
5 Burpees
10 Imperial Walkers 1:1
15 Lunges 1:1
20 LBCs
25 Merkins
30 sqaUts
35 Rosalitas
40 Randys (arm flaps)
45 Apolo Onos 1:1
50 big boY sit-ups

Countorama (8)
Name-o-rama
Fat Amy was the Six
LDP3
Announcements
Ended in Prayer.

Fun time running back the Groundhog Day workout. Honored to lead today!

Lyman

2/4/26
Mudhole
Mudhole Ruckness

Pax:
Armstrong
Deliverance
Fallout Boy
Raven – Q

Intro
5 principles

Rucked the loop as Mac led the way into the southern part of the park & then back to the loop again.
Chilly, snowy morning. Our layers and good conversation kept us warm and distracted.

Great way to start the day!

CoT
BoM ✌🏼

Raven.

02/04/2026 – Heat Wave:

Date: 02/04/2026
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg
Q: Bourbon

PAX Count: 9 Total

PAX Names:
Spaulding
Big Spoon
Callahan
Yoshi
Rumor
Thor
Photon
Guardian
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement

Warmup:
• Motivators 10 to 1

Beatdown:
• Four cones setup in a square; 25 yards apart from each other.
o Cone 1 = Lt. Dan’s
o Cone 2 = Imperial Squat Walkers
o Cone 3 = Merkins
o Cone 4 = Plank Jack Shoulder Taps

• PAX Start at a cone. 15 reps of the exercise at each cone, sprinting between each cone. After the 15 rep lap, PAX repeato and go down to 14 reps of each exercise. Repeato dropping one rep each round until time is called.

• 3 minute EMOM timer set. When the timer goes off, stop where you, sprint to the middle of the box and complete 5 Burpees, sprint back to where you were and resume where you left off.

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Thor.
• Announcements
• LDP3
• COT / Prayers and Intentions

Pax
Crawdad
Purdy
Lyman
Isosceles (Q)

4×4 and 5×5

16ft x 16ft. Exercises
Broad Jump Burpees
Duck Walks
Ape hops
Inch worms
Bear Crawl Merkins
Slow slides

25ft x 25ft exercises
High knees
Butt kickers
Mogul jumps
Lunge walk
A skips
A skips with kick

Backblast: February 3, 2026
AO: The Commons

PAX:
Goldstar
Everest
Wario
Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

Credo is leave no man behind, but leave no man where you find him.

Workout name: Fit Happens

Warm up: swimmers, star grabbers, green sally up/down leg lifts to a tabata song

THE THANG:

Ladder circuit
Go through exercise

A- 10 ww3 sit-ups
B- 25 leg flutters (2 is 1)
C- 25 merkins
D- 25 gobbler squats
E- 50 American hammers (2 is 1)

Rounds:
A
AB
ABC
ABCD
E
DCBA
CBA
BA
A

After each round, run a lap.

Ended with chain breakers, mountain man poopers.

Count-o-Rama: 4
Name-o-Rama
The Sixth: Everest

COT – practice patience.
Ball of man

We all finished! First time in Black Swamp history that this happened with this workout.

Backblast: February 3, 2026
AO: The Necropolis Ruck

PAX:
Tarnished
Van Wilder
Longhorn
Arcy
Guardian
Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

Credo is leave no man behind, but leave no man where you find him.

Workout name: The only easy day was yesterday

Warm up- 5 count squativators with monkey humpers

THE THANG:

Rucked over 2.5 miles carrying different weights in a rotating fashion. Stopped to do some exercises. Discussed with your partner the hardest thing that happened to you mentally and physically. Also had some good discussion on M’s.

Count-o-Rama: 6
Name-o-Rama:

COT
Ball of man

Murph Day with 12 PAX

Manchester – Q
Doubtfire
Viper
Snakebite
Fat Amy
Mercy
Shepherd
Big Spoon
Footloose
Crawdad
Lonzo
Doogie

4 HIM braved the cold and got 1% better.
Mile high the Q and the 6.
Photon
Geppetto
Ukulele

Honored to lead.

Groundhog's Day
Today we had 7 PAX join for some Groundhog's Day fun. Started with some warm-up 45 SSH which was enough to get us warm. The speaker on the other hand could not stay warm today.

3min:10sec timer to the tune of "I Got You Babe" PAX should attempt to get as far as possible through the list of exercises below in the allowed time.

Start in the "star gazer" position, and as soon as you hear the music "wake up" and begin the exercises below.

5 Burpees
10 Imperial Walkers 1:1
15 Lunges 1:1
20 Little baby crunches
25 Merkins
30 sqUats
35 Rosalitas (hello dolly with legs up)
40 Randys (flap arms about 1ft up/down)
45 Apolo Ohnos (speed skaters) 1:1
50 big boY sit-ups

Slow mosey out and back, and shared in some trivia about Groundhogs Day.
Repeat.

PAX
Lonzo
Doubtfire
Vespa
Purdy
Yoshi
Manchester – 6
Norm – Q

Backblast: February 2, 2026
AO: The Nest

PAX:
Deliverance
Fallout boy
Armstrong
Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

Credo is leave no man behind, but leave no man where you found him.

Workout name: Groundhog Day

Warm up – mountain man poopers, chain breakers, 5 count motivators modified.

Three other PAX gathered to enjoy an American classic the film “Groundhog Day”

THE THANG:

Started with beautiful melody and moving lyrics of Sonny & Cher’s hit “You’ve Got Me Babe.” PAX performed flying squirrels each time Sonny or Cher sang the words “I’ve Got.” Squat, Air Clap, or Air Press were performed through the rest of the song.

Ned Ryerson: The PAX performed reps of 20 Merkins, CPR’s and Golden Arches in memory of the insurance salesman Ned Ryerson.

Don’t Drive Angry: The PAX performed 5 rounds 40 yard Fartleks. “There is no way that this winter is ever going to end as long as this groundhog keeps seeing his shadow. I don’t see any other way out. He’s got to be stopped. And I have to stop him.” Green was sprint, red was mountain climbers, blue was jog and white was walk.

Renaissance Man: The PAX performed 20 Carolina Dry Docks, 10 WW3 SU’s, 20 Gargoyles. “Six months, four to five hours a day, and you’d be an expert.”

The PAX finished another round of “You’ve Got Me Babe” for burpees this time.

Ran 3 rounds of Fartleks, did 30 block flutter kicks and ended with a variety of streches.

Countarama- 4
Nameorama
6th: Fallout Boy

COT
Ball of man