Author: wstark

Backblast: November 26th, 2025
AO: Grantland

PAX:
Thor
Doubtfire
Guardian
Photon
Stark
Bourbon
Mike High
Callahan
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. Ends in a circle of trust,

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

Workout name: You ain’t seen stuffing yet

WARMUP: 25 Cranberry Jacks, 10 wine about it windmills, 2 minute elbow planksgiving.

THE THANG: Due to the weather, we worked out under the picnic meeting area. After eating appetizers and running a fartlek lap from the warmup, we moved next to the main dishes. 20 Tofurkey Vtaps, 10 honey baked monkey howlers, 20 Aunt Edna’s CPRs. Ran another lap around the parking lot.

We then dove into the sides: 10 IC green bean burpees, 20 IC mashed potato mountain climbers, 20 IC stuff the turkey LBC’s, 20 IC sweet potato squats, 20 IC flying turkey legs. We then did another lap.

Lastly we went for seconds: gravy- 20 IC flutter kicks with blocks, stuffing- OYO 10 WW3 SU’s, turkey- 20 IC goblet squats, bread rolls- OYO 10 one legged burpees, pumpkin pie- 2 rounds of 30 second intervals with partner. One planks with the other does dips with the feet resting on the other PAX’s back. Sweet potato casserole- 20 IC Outlaw (10 each side)

Count a rama: 9
Name a rama
Sixth: Doubtfire

COT
Ball of man

Backblast: November 26th, 2025
AO: Grantland

PAX:
Photon
Mile High
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 found him.

Workout name: Pre-workout Ruck

The Thang:
Rucked 2.14 miles around Gauntlet and Grantland. Three questions we talked about were “If you knew you couldn’t fail, what would you try?”, “Who inspires you, and what do they have that you don’t?” and “Are you living or just existing?”.

Count a rama: 4
Name a rama
Sixth: Photon

COT
Ball of man

Backblast: November 25th, 2025

AO: The Necropolis Ruck – Rapids Rd – Perrysburg, OH

PAX:
Photon – Q
Arcy
Geppetto
Guardian
Meatloaf
One Man Band
Waldo

Workout: Rucks-Giving

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: N/A

The “Thang”:

Out and back along the westward river-walk path. Celebrated Rucks-Giving by giving two additional 30-lb rucksacks to the PAX which they shared through the duration of the ruck.

Runners were the following:
Fossil
Isosceles
Long Horn
Mile High
Ukulele

Ended with:
Count-O-Rama: 7
Name-O-Rama

The Six – Waldo

LDP3

Ball of Man

Spreadsheets from the Gloom: 47 and a light rain, which was a nice reprieve from the cold but still seemed to keep some guys in the fart-sacks. Nothing too out of the ordinary for this other than a couple of wearable coupons. Good conversation and a great LDP3 by Iso.

AO: The Lower Necropolis Run
Perrysburg, OH

Pax:
Longhorn
Fossil
Isosceles
Mile High
Ukulele – Q

Workout: Drill Run

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: Slow 5 min jog

The “Thang”:

We ran a loop from the site, under the bridge on the trail all the way to the “pump station”, then up the hill and back on the sidewalk all the way to to maumee then down the ramp, under the bridge and back up finishing at the lower necropolis again. Alternated cycles of 1 min between jogging and a drill, i.e. karaokes, side shuffles, single leg hops and so on.

Ended with:
Count-O-Rama: 11
Name-O-Rama

The Six – Waldo( Rucker)

LDP3

11.24.25

PAX
Footloose – Q
Wario
Landslide
Huckelberry
Meatloaf
Coconut
Lug Nut

No Mercy Mile (modified)

Run to turn 1/cone 1
Lunge walk to turn 2/cone 2
Run to cone 3 and Do 20 reps of:
a. Jlo's (1:1)
b. leg raises
c. Plank destroyer
d. WWII sit ups
Run to turn 3/cone 4
Lunge walk to turn 5/cone 5
Run to start/finish and Do 20 reps of:
1- squats
2- boy bands
3- hill-billy walkers
4 – side lunge jump squats

F3 Battlefield Ruck
“Hundo Ruck” – 11/22/2025 @ 5:30 am
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

PAX:
Norm
Nomad
Gulliver
Tackleberry
Python
Footloose
Rudy
Wax on
Photon
Crawdad
Wipers
Sven
Lug nut
Doogie
Lonzo
Longhorn– Q

For my 100th post we did carry a combined weight of 100# we passed around periodically. (2) sand bags and an extra weighted vest provided by Lonzo! We did a Friendly loop to the "Friendship" gas station and back.

COT
NOR-COR-
6 spoke
LDP3
Announcements
Ball of man
Picture

Backblast: November 23rd, 2025

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

PAX:
Photon – Q
Bourbon
Doubtfire
Flat Rate
Geppetto
Jersey
Mamba
Shepherd
Sherpa
Spaulding
Ukulele

Workout: The Norwegian 4×4

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: In Cadence

SSH: 44
Chain Breakers: 16
Abe Vigodas: 16

The “Thang”:

We performed the standard Norwegian 4×4, which consisted of four rounds of 4 minutes on (90% effort), 3 minutes off. The idea is to maintain a consistently elevated heartrate for the four 4-minute work portions and allowing the heart rate to drop significantly during the 3-minute rest periods…all in an effort to improve VO2 Max.

4 min. On: AMRAP burpees for the full 4 minutes, trying to maintain a consistent pacing.
3 min. Off: Slow mosey around the path from stairs to the street.

Finished with 44 BBSUs in cadence.

Ended with:
Count-O-Rama: 11
Name-O-Rama

The Six – Shepherd

LDP3

Ball of Man

Spreadsheets from the Gloom: 30F and dry. Have had this one in mind for a few months now since originally reading about it. As an engineer and general fan of efficiency, I was intrigued by the idea of “the most efficient” workout for improving VO2 max. And while the preferred methods of exercise for this aren’t ideal for a large group of men working out outdoors, burpees seemed like a reasonable method for achieving the goal. And burpees are elite anyway, so a win-win.

This one was tough. 4 minute burpee AMRAP sucks…the first time. And it only gets worse each successive round as muscles fatigue and heart-rate plateaus. Maintaining the first round’s pacing proved impossible, and I personally dropped about 3 reps every round. Either the slow mosey during the active rest periods wasn’t nearly slow enough, or my overall pacing was poor. But it was a great workout nonetheless. Right round 200 burpees in the 16 minutes of active work.

As always, it was a pleasure to lead. Wouldn’t be surprised if this saw the light of day again sometime.

Echo-Q
Mile High
Lego
Guardian
Madden
Photon
Carmen Sandiego
Oil Change
Longhorn
Irish Hoss
Opening, warmups were SSH’s and chain breakers in cadence. Moseyed over to the hill where we did 11’s on the small part of the hill. First round was burpees and squats. Second round was merkins and big boys. Third round was burpees and SSH’s. We moseyed back and did a circle merkin to 49 to kill a couple minutes. Closing and Lego was the 6!

Backblast: November 23rd, 2025

AO: The Pump Station Run – Hood Park – Perrysburg, OH

PAX:
Photon – Q
Flat Rate
Jersey
Radio
Sherpa
Ukulele

Workout: A No Run, Run Run, A No Run, Run

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: N/A

The “Thang”:

Rucked Louisiana to 6th. East on 6th to Hickory. North on Hickory up to 5th West on 5th back to Louisiana. North on Louisiana back to Pump Station. Discussed highs and lows for the week followed by highs and lows of the year as we approach Thanksgiving.

Ukulele and Flat Rate ran on their own route.

Ended with:
Count-O-Rama: 6
Name-O-Rama

The Six – Radio

LDP3

Ball of Man

Spreadsheets from the Gloom: A ruck was nice on a Sunday morning for a change. Might take or make more of those going forward. Good conversation about the blessings and struggles we have had this year.

Turkey Time

Pax:
Armstrong (Q)
Deliverance
Fallout Boy
Raven

Due to a change in plans, ended up doing 11's with Pax determining the exercises in a rotation. We had blocks at the starting point and did non-block exercises at the far point. Rows – Muricans, WWIII's – Hillbilly walkers, Curls – Bicycles, Presses – Burpees.