Author: wstark

It was Tuesday at Coronado, so we decided to Murph!

Shepherd
Viper
Norm
Mercy
Doubtfire (Q)

Suicidal Elevens

Pax:
Purdy
Fat Amy
Doubtfire
Rudy (Q)

The Thing:
We warmed up with the 10-count motivator, and then crossed the street. From there we did 2 rounds of the 11s workout. The first pair of exercises were burpees, and squats, and the second set was mountain climbers, and 'merkins. While doing the 11s, we did suicide runs to get to the far location.

The COT:
Doubtfire was featured, and updated us on his wife.

Post Workout:
We saved Sprinkles McFlurry's awning from impending doom.

"Howdy Partner" on 1/26/26
PAX

Photon
Coconut(Q)

Stats–After Snowmageddon on 1/25, conditions calmed down and plows ran overnight, clearing a very helpful loop of the parking lot at the Gauntlet. YHC arrived :30 early to shovel and briefly considered clearing a larger loop by hand…but ugh…no.
Temps at about 12° F, and very little wind–so easily the warmest day of the week.

Intro: Mission, Core Principles, Credo

Warm-O-Rama:
Moroccan Night Club, Overhead Clap, big arm circles fwd/rev IC
Willy Mays Hays IC.

THANG:
Phase 1. put the LIME with the Coconut
Wait till Friday for the full explanation, no spoilers.

Phase 2. Partner 7's–for my 7's we did 7/0, 6/1, 5/2, 4/3, 3/4, 2/5, 1/6, 0/7.
– Partner merkins at one end of the parking lot, run to the other end for partner block swings.
– partner x-over merkins on shared block at one end, partner deep squats at the other end.

COT:
COR/NOR, LDP3–made a guess that this week's fruit of the spirit would be "Peace". We talked about the rocking chair test and the 'in 20 years' reminder–Similar points of wisdom, to consider whether this moment that might be frustrating you will loom large in the distant future, and if not–don't get so worked up about it.

Prayers for safety and health in an outside the F3 community with this week's extreme weather.

Blessed and please to be able to lead today.

Backblast: January 25th, 2026
AO: Pump Station

PAX:
Colt 45
Ukulele
Piggly Wiggly
Carmen Sandiego (Q)

Workout name: Ruck the hill

THE THANG:

We rucked 2 miles in the cold around downtown Perrysburg. Had a great discussion along the way.

6th: Ukulele

4 HIMs came out and worked hard getting almost 5 miles in and fought off the cold.
Mile High The Q.
Dutch
Big Spoon
Photon

Honored to Lead.

1/24/26 Halt is my favorite #
PAX:
Fat Amy
Norm
Gold Star
Crawdad
Zimba
Yoshi
Isosceles
Shepherd
Mercy – co Q
Lonzo – co Q

Warmups:
Windmills, Arm circles, Mile Highs shoulder taps

Exercises in cadence to Q’s limit. Run a lap after 4 exercises.
Lonzo and Mercy:
Merkins
Squats
Flutter kicks to 69 because that was cool in the 90’s
Carolina dry docks
Lunges
Burpees
Mike Tyson’s
J-Lo’s
LBC
Squat jumps
Bear Squats
Calf raises
Fat Amy:
Seal claps
Overhead claps
Squativators 8ct
Shepherd:
Full extension crunches
Diamond merkins
Zimba:
Long stroke monkey humpers

Shoulders, legs, and abs were smoked for the day.

COT Yoshi was the 6. Someone he talked about getting back out there when it’s the coldest it has been in a while and Stalker’s 3rd F is motivating him. He also mentioned he could have almost been named princess 🍑.
Closed with a short prayer and cold picture

1/24/26 90’s Ruck
PAX:
Zimba
Mercy
Runt
Salisbury
Isosceles
Guardian
Yoshi
Norm
Crawdad
Lonzo -Q

We started off the good with some vulgarity from the 90’s and talked about cool stuff from back then. So many words that you can’t use now. The best finding out Zimba went to a gas station wearing sponge bob boxer briefs because he thought they were shorts. 🤣🤣

COT Guardian was the 6. It’s going on 4 years and F3 has really changed his life. We closed with a short prayer and got ready for the Beatdown.

Meatloaf – Q
Coconut
Spaulding
Binford
Reset
Flo
Tarnished
Photon

We did a variety of exercises in rounds of 15, 10 and 5 reps to keep us moving at all times

Meatloaf – Q
Photon
Spit valve
Reset
Tarnished
Mile High
Binford
Flo

Ruck

Backblast: January 17th, 2026
AO: The Battlefield

PAX:
Crawdad
Footloose
Norm
Jersey
Djibouti
Meatloaf
Viper
Flat Stanley
Wipers
Mercy
Manchester
Quick draw
Lug nut
Lonzo
Doogie
Purdy
Ham
War Hammer (FNG)
Waldo (Q)
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: Are you a MacGyver or MacGruber

Warm up – mountain man poopers, hairy rockettes , 5 count squativators with block, gargoyles.

The THANG:

Our mission is to rebuild this mall one brick at a time

Clue: it all starts with F3

Indian run to F3 –
Hard exercises
1. Partner up. One person planks while the next person bear crawls to the next parking spot line and does a burpees. Then rotate.
2. Another level – squat jumps/bonnie Blair’s
3. Outlaws in cadence
Odd ones in cadence – Waldo
1. pickle pounders
2. Pickle pointers
3. Jay Lo
4. Plank

Clue: Wait for the bus after getting a massage everyone will be envious of

Exercise:
Group Murph
We can use the 2 Cindy’s to get up to the bar

Clue: a house of high impact men
MOT: elephant walk while carrying the small blocks

Exercises at house of Him =
Absolutions x 17
Bropee x 17
Scorpion dry docks x 17
Golden Arches x 17

Clue to get us to the file where we can do the tunnel of love

We had some time left for the last exercise so Jersey picked chain breakers.

FNG: Yes
Count a rama: 20
Name a rama
Sixth: Flat Stanley

COT
Ball of man