Author: wstark

05/30/2025 – BLIMPS and 11’s:

Date: 05/30/2025
Time: 5:30 – 6:15 AM
Location: The Nightmare – Municipal Park, Perrysburg, OH
Q: Bourbon

PAX Count: 9 Total

PAX Names:
Crawdad
Guardian
Huckleberry
Thor
Spaulding
Photon
Coal
Meatloaf
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:
• Set-up cones at different ends of the parking lot
• 11’s on repeat with the exercises below (BLIMPS). Run to end of parking lot/street and back in between rounds
o Round 1: Burpees and Lt. Dan’s
o Round 2: Imperial Squat Walkers and Perfect Merkins
o Round 3: Plank Jack Shoulder Taps (2 is 1) and Jump Squats

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

Backblast: May 30th, 2025

AO: The Rabbit Hole

PAX: Carmen Sandiego (Q)
Vespa
Gold Wing
Echo
Footloose
Baseline (FNG)
Brickyard
Deep Impact
Purdy

Workout: Golf Ball Beatdown
FNG’s: Yes

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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

Credo: Leave no man behind but leave no man where you found him.

Warmup: in bunny position, rotate circle around cinderblocks, worlds great stretch with downward dog/cobra, harry rockettes

The Thang: We played 3 holes this morning. First we carried our cinderblock down the path to the first bucket of golf balls.

First hole you could pick 9, 18, 27 curls. It correlated to how many balls that you could move to the next bucket which was about a quarter mile down the path. 9 = 1 ball, 18 = 2 balls and 27 = 3 balls. Goal is to empty the bucket of balls and go to the next hole.

Second hole. 9, 18, 27 imperial squat walkers.

Third hole. 9, 18, 27 outlaws which the bucket of balls was at the top of the hill.

Had to call a Milligan a few times because of time and FNG naming.

Count-O-Rama – 10
Name-O-Rama
The Six – Echo
LDP3
Ball of Man

Ended up being a beautiful morning. Our FNG “Baseline” killed it this morning! He is going to bring a lot to F3.

"The Big Island" at The Wall on 5/29/25

PAX:
Huckleberry
Doubtfire
Deep Impact
Gold Star
Photon
Mile High
Capitol
Geppetto
Spaulding
Carmen San Diego
Fossil
Finkle
Coconut (Q)

THANG:
Mission and Core principles. Introduction–i'm heading on a vacation to the big-island of Hawaii next week, so in honor of that (and my origin story–got the name Coconut for having been born in that beautiful state), the theme of today's DRP is that island. a few fun facts:
– contains all but 4 of the worlds climate zones. We will imitate volcano and beach today.
– Mauna Kea is the tallest mountain in the world, when measured from its roots on the ocean floor
– Kilauea is the most active volcano in the world, erupting basically continuously since 1983
– the Big Island is home to black sand beaches, owing to the erosion of volcanic material. Boy do they get warm!
– The big island was the birthplace of surfing!

THANG: Warm-o-rama to introduce the volcano and beach circuit.
1) ascend the volcano: From the start-point, run up the grassy ramp to the mid-level wall. Climb the wall, then continue up the paved ramp to the top.
2) creep up on the crater: 5 hand-release merkins, and bear crawl from sidewalk to sidewalk across the first 3 sections of the park at the top of the wall.
3) Eruption!: 5 jump squats and broad jump from sidewalk to sidewalk across the second 3 sections of the park.
4) magma flow: crawl bear down the top section of stairs, and jog the bottom section of ramp back to the bottom where you transition to the beach zone.
5) Beach #1: 4 surfer get-ups and 10 2:1 swimmers, then crab-walk to Next beach. Repeato for beaches #2, 3, 4.
6) Coconut Crawl between the cones to return to the start point.

The twist: PAX are partnered up. one partner begins at the base of the volcano, while the other begins the circuit at the beginning of the beach phase. Objective: catch your partner.

Pax completed between 1 and 2 complete circuits in the available time, and nobody caught their partner, but all got a bit better through a variety of movement, some cardio blast, and some high-power moves.

And no beatdown would be complete without the accompaniment of a themed playlist. Today's offering:
Lei Aloha, Lei Makamae by Keola Beamer and Kapono Beamer
Beach in Hawaii by Ziggy Marley
Under the Sea by Samuel E. Wright
Surf City by Jan & Dean
Castles Made of Sand by Jimi Hendrix
Lava by Kuana Torres Kahele
Lava Flow by DaRealHbYg
Eruption (guitar solo) by Van Halen
How Far I'll go by Auli'i Cravalho
Surfin' Safari by the Beach Boys
and for after the pain is done….
You're Welcome by Dwayne Johnson

COT where Carmen San Diego was the 6.

big Mahalo to all the pax that joined today. Honor and a pleasure to lead the BD and coffeeteria after.

3 Phase beatdown to get 1% better. There were 11 PAX. Fun had by all.

Manchester – Q
Fat Amy
Yoshi
Brickyard
Echo
Viper
Vespa
Sven
Waldo
Mr Anderson
Tackleberry

5/29/25 0530-0615 – Bum Knee Beatdown

Clear skies at Wakanda, 54°, low wind. Gorgeous morning!

Pax:
Chubbs
Isosceles
Footloose
Wario
Meatloaf
Lyman
Gulliver
Guardian – Q

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.”

Warmarama IC: SSH, arm circles fwd and reverse, squats, lunges

The work: Circuit work with Cindy – 40 sec work/20 sec rest
Circuit 1 (x3 sets): Goblet squats, block merkins, Cindy Am Hams, Deadlifts, OH presses, Block plank hold
Circuit 2 (x3 sets): Block swings, Alternating step-ups on block, Cindy upright rows, Thrusters, LB Cindy’s, Curls

I will make a slight change to this format to incorporate the AMRAP at the end.

COR
NOR
6- Chubbs (Guardian BIF lol)
Announcements
LDP3 – Iso with a great nugget for consistency. Create your identity rather than trying to chase a result
Prayer

One Day More Ruck BB

Welcome
Mission
Principles

Pax
Van Gogh
Flo (Q)’

Rucked 2.5 miles carrying a 25lb kettlebell nonstop

COT

05/28/2025 – Surprise Q:

Date: 05/28/2025
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon

PAX Count: 13 Total

PAX Names:
Wario
Echo
Irish hoss
Meatloaf
Pimento
Peach
Tarnished
Huckleberry
Guardian
Photon
Capitol
Crawdad
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:
• Motivator’s – 10 to 1
• Mosey around parking lot

Beatdown:
• Two lines of cones setup in parking lot
o 10 reps of Man Makers
o Lunge walk to other set of cones
o 10 reps of Lunges (2 is 1)
o Lunge walk back to original cones
o Plank or pickup the 6 until all are complete
o Mosey around the parking lot
o Plank or pickup the 6 until all are complete
o 20 reps of Imperial Squat Walkers
o Karaoke to other set of cones
o 20 reps of Perfect Merkins
o Karaoke back to original cones
o Plank or pickup the 6 until all are complete
o Mosey around the parking lot
o Plank or pickup the 6 until all are complete
o 30 reps of Block Presses
o Bear Crawl to other set of cones
o 30 reps of Jump Squats
o Bear Crawl back to original cones
o Plank or pickup the 6 until all are complete
o Mosey around the parking lot
o Plank or pickup the 6 until all are complete

o Circle up for next part of beatdown
o 21’s in Super Secret Cadence
1. Photon cheated and smacked his legs indicating a count
• Penalty = 5 burpees for all OYO
2. Peach missed the count
• Penalty = 5 absolutions for all OYO
3. Third time was the charm and all completed in sync
o Mosey around the parking lot
o Monkey Howlers – 10 reps per PAX
o Mosey around the parking lot
o 21’s in Super Secret Cadence
1. PAX completed this attempt perfectly

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

Memorial Day Beatdown.

GO Fish shared some stories of his personal experiences of service members that died while in service. The stories shared reminded us of the true meaning for today.

Each rep done today will represent a life lost of a local person that died in Vietnam.

4 Oregon people dies during Vietnam
118 Toledo people died during Vietnam
7057 Service members died since 9/11
30177 Service members committed suicide since 9/11

4 Block carries for each Oregon service member died during Vietnam

Groups of 118 reps. Each rep for each Toledo service member that died during Vietnam.
118 reps of "Non-block" activities: Arm Circles – Forward, Arm circles – backwards, Chain Breakers, SSH, Mericans, BBSU

118 reps of "Block" activities: Squat Thrusts, Curls, rows, twists, hip thruster, goblet squats

Pax attendees: Go Fish (20 year Marine retiree), Deliverance, Raven, Armstrong, and Pinto

5.28.25

PAX
Footloose – Q
Purdy
Rudy
Cinnamons
Snake Bite
Viper
2-Ply
Behr

Swampball

PAX:
Huckleberry
Anchor (#6)
Wario
Gold Star – Q