Author: wstark

4/29/26 0530-0615 – reFORMatory @ Grantland

Peaceful 49° at the start. Slight breeze out if the East. Usually a rough SW wind at Grantland but this is NW Ohio. Birds are awake and the chirpchatter is plentiful.

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.”

Pax:
Photon
Meatloaf
VanGogh
Huckleberry
Rumor
Lullaby
Carmen San Diego
Spaulding
Bourbon
Coconut
Isosceles
Guardian – Q

Warmup with some SSH, chain breakers and squats. While I said there’d be no more than 10 reps of any exercise, I quickly screwed that up by doing 20 SSH in the warmup lol. My bad

Dice roll- This was a late thought and kudos to Bourbon for suggesting I look up an app on my phone for a dice roll. I had 6 different spots on my board with 4 different exercises in each. We went around the circle and pax “rolled” the dice for a number in which they described proper form for each exercise. We then completed the work in the box, some OYO, some cadence. Shoutout to Lullaby for stepping up in his turn and leading cadence burpees! That is not easy and he did an awesome job! After each round, we mosey’d to the far island (in the parking lot) and back. Easy format, solid work, good mumblechat and hopefully we all learned something new or at least had our brain reFORMed in someway.

COR
NOR
6 – Iso
LDP3
Announcements- see mumblechat
Prayer

Wednesday Ruck
Mudhole
4/29/26

PaX:
Fallout Boy
Pinto
Raven – Q

Intro
5 principles

Rucked to the deck, merkins & squats & merkins. Rucked to the south and back to the lot.

Beautiful misty gloomy morning.

CoT
BoM

Aye!

Leadership Ruck

Lessons from Navy Seals

Welcome
Mission
Principles

Pax
Binford
Callahan
Guardian
Stalker
Reset
Scooter
Tarnished
Spit valve
Deliverance
Poe
Van Wilder
Photon
Madden
Flo (Q)

Rucked to the Maple Street docks discussing lessons from a navy seal

Six with Scooter

COT

4/28 – Murph

Q – Viper

PAX:
Mercy
Shepherd
Rudy
Fat Amy
Doogie
Sven
Spalding
Djibouti
Crawdad

The Thang:
1 mile run (left turns)

100 pull-ups
200 pushups
300 squats

1 mile run

CoT

6 – Spalding

Prayers – Rudy's soccer player, Fat Amy's cousin, Sven's evangelizing son

Pax List:
Arcy
Huckleberry
Lullaby
Van Wilder
Meatloaf
Q – Gold Star

Rucked across the bridge, and took the the paved path along the river toward Side Cut.
Stopped on the way back for some mindfulness stretching.
Somewhere between 2.5-2.75 miles in total.

Pax
Bourbon
Photon
Isosceles-Q

Ran to the fort and back with a 3 laps in the fort parking lot and did the north ridge loop on the way out and back. Ended up being 4.8 miles.

From Bigspoon:

4/27/2026

Welcome to F3

Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

Creedo:
Leave no man behind, but leave no man where you find him

Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

AO: The Foundry

Warmup:

Warm up = The Windmill
10 count motivator

SPMICE……. RECOVER

Partner up!

400m repeats
   – while one partner is running around the track you’re doing one of the following:

    ⁃    BLOCK BENCH
    ⁃    BLOCK SKULL CRUSHERS
    ⁃    BLOCK CURLS
    ⁃    BLOCK AMERICAN HAMMER
    ⁃    BLOCK SWINGS
    ⁃    BLOCK MERKINS
    ⁃    BLOCK OVERHEAD PRESS
    ⁃    BLOCK RDL

GOAL? AS MANY 400’s AS POSSIBLE!!!

PAX:
Mercy-6
Photon
Landslide
Footloose
Stalker
Meatloaf
Gulliver
Waldo – Proctor Q

Backblast for "The Army of Dan" at the battlefield on 4/25/26

PAX:
Mercy
Wario
Crawdad
Norm
Huckleberry
Gulliver
Spaulding
Hannibal
Rudy
Coconut (Q)

After some heavy rain the previous night, things cleared out, but the usual field was pretty soggy, forcing us to higher ground over in the amphitheater. Temps were comfortable at 0630 as we got started.
Everyone's favorite leg-day exercise, the Lieutenant Dan, is quite a burner, especially when done in high volume. But how did Dan rise to the level of lieutenant, and what would've happened if he had stayed in the army?

Intro: Mission statement, Core Principles, Credo

For a brief warm-up, we moseyed over to the amphitheater where the workout would take place.

THANG
Tabata style– rounds of 2:50 work-AMRAP, 2:00 transition/rest. For each round there's a standard to be achieved for 'promotion' to the next rank in Dan's army. If the standard is not achieved, PAX remain at the same rank the next round, unless otherwise instructed by the Q.

round 1: Private Dan–Air Squat + Air press. The standard is 90.
Transition–run a lap around the pond, review promotions, and prepare for next round by describing and demo-ing the exercise. Same transition performed between each round.
round 2: Corporal Dan- Squat. from low squat, transition into no-surrender, back to low squat, then stand back up. The standard is 40
round 3: Sergeant Dan– Lunge L, Windmill L, Lunge R, Windmill R. The standard is 40
round 4: Lieutenant Dan- Jump lunge L, Jump lunge R, Squat.
round 5. Captain Dan- Same as Lieutenant, but come to attention after the squat. The standard is 30
round 6: Major Dan- Same as Captain, but come to attention after each move: Lunge L – attn – Lunge R – attn – Squat – attn. The standard is 25.
round 7: Colonel Dan- Same as Major, but add air press with each Attn. The standard is 20.
round 8: General Dan- Lunge L–you have to put your rt. knee all the way down in back so you can transition from that lunge position into a no-surrender position (tall kneel), then back to the lunge position, then to attn. Same sequence with Lunge R-NS-lunge R-attn. then Flying squirrel. Basically this is adding some kind of 'back' move to each move of the lieutenant Dan. The standard is 15. These are hard.
round 9: Supreme commander Dan. Lunge L – attn – Burpee, Lunge R – attn – Burpee, Squat – attn – Burpee. The standard is 10. These are really tiring.

endex.
Totals: at least 270 squats in various forms, at least 160 lunges each side, at least 70 no surrenders, 30 burpees, 15 flying squirrels and 150 air presses. 695 reps and about 3/4 mile of jogging in the transitions. Not bad for a Saturday morning.

COR/NOR with Spaulding 6. Announcements and closing prayer.

Honored to lead and grateful to the PAX who put up with my kind of punishment! The concept for this workout, and several suggestions on the variants of the Lieutenant Dan, came from my children–Chopstick (15) and Karat (11), who know my love of really hard workouts, and themselves like lieutenant dans.

Our dog walking club got together for a little ruck with an extra 40lb sandbag. Looped around the theater to make sure we got Huckleberry, then through a bit of mud over to the Wabash trail to Jerome/Russell and back around to the theater.
Two guys ran out to Dana and back

Ruckers:
Q – Hannibal
Arcy
Frankenstein
Crawdad
Huckleberry
Mercy
Zimba
Gulliver
Waldo
Norm

RUNNERS:
Rudy
Bourbon

Q: Golden Gate

PAX:
Doubtfire
Viper
Rudy
Manchester
Brickyard
Vespa

Warmup:
Motivators from 7
Potato Pickers
Michael Phelps
Mosey around side lot

Thang:
Yahtzee

Pax try to score greater than 250 as a group

For every die rerolled, group does a burpee

After a category is scored, do the assigned reps of the assigned exercise

If group scores 250 or more, end with stretching
If not end with running.

COT:
6th- Vespa
LDP3
Prayer