Author: wstark

Date: 05/30/2026
Time: 6:30 – 7:30 AM
Location: The Fortress

Diamonds are your Friend

Pax: 12 Total
Guardian
Crocs
Shaft
Trench
Sherpa
Nelly
Piggly Wiggly
Carmen San Diego
Quick Draw
Spaulding
Binford
Tarnished – Q

F3 Fitness, Fellowship, Faith

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Disclaimer

Thang:
Warmup: Jog to park playground and do mini-Murph (10-20-30) and jog back.

7 of Diamonds Routine(s). Two diamond exercise blocks – an outer diamond consisting of body weight exercises at the corners and jogging between stations, an inner diamond consisting of block exercises at the cones and rifle or suitcase carrying the block between stations. Pax picked which diamond to do each round and progressed down the board.
7 Reps – Burpees, Manmakers
14 Reps – Flutter Kicks (4×1), Flutter Kicks w/Block Hold (4×1)
21 Reps – Merkins, Derkins
28 Reps – Squats, Goblet Squats
21 Reps – Air Presses (2×1), Overhead Press
14 Reps – Imperial Walkers (2×1), Imperial Blockers
7 Reps – BBSU, WWIII Sit-Ups

Commentary from the Q – This one turned into a burner as Pax were pushing for punishment today. We only got through one round. The Pax chose to hit the block exercises on all but one round and 112 merkins to get through was not a joke. Great to see Quick Draw, Crocs, and Nelly join us from across the river. Great job today!

COT
Count-O-Rama
Name-O-Rama
6: Trench
Announcements
LDP – Persuasion (Q3.6) – The Initiation of First Movement
Prayer

Date: 05/30/2026
Time: 5:30 – 6:30 AM
Location: The Fortress

Leadership Ruck

Pax: 9 Total
Shaft
Sherpa
Trench
Binford
Carmen Sandiego
Piggly Wiggly
Meatloaf
Guardian
Tarnished – Q

F3 Fitness, Fellowship, Faith

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Credo/Disclaimer

Discussion:
Discussed the LDP topic of the week from the Q Source – Persuasion (Q3.6). Q Source defines persuasion as "the initiation of first movement." A leader cannot compel people into lasting action through manipulation, pressure, or deception. Instead, effective persuasion creates enough trust, clarity, and belief that another person willingly takes the first step. The lesson emphasizes that momentum is built through incremental movement and that forcing outcomes often damages trust and commitment.

Key points covered:
1. Persuasion Starts Movement – People rarely change direction because they are commanded to do so. They change because they understand the purpose, trust the messenger, and see value in taking the next step.

Why do you think people are more committed to actions they choose rather than actions imposed on them?

2. Trust Is the Foundation of Persuasion – Without trust, persuasion becomes selling, manipulation, or coercion. Leadership influence grows when others believe the leader has their best interests in mind.

What behaviors increase a leader's ability to persuade others? What behaviors diminish it?

3. Small Movements Create Momentum – Large changes often begin with a small commitment. Persuasion focuses on helping people make the first move rather than forcing the entire journey.

When have you seen a small action create significant momentum in a team, family, or organization?

4. Persuasion Requires Patience – Many leaders become frustrated when others do not move as quickly as they would like. Effective persuasion recognizes that people often need time to process, understand, and commit.

How do you balance urgency with patience when trying to lead others toward action?

COT
Count-O-Rama
Name-O-Rama
6: Carmen San Diego
Announcements
LDP – See above
Prayer

5.29.26

Pax
Footloose -Q
Waldo
Viper
Rudy
Norm
Manchester
Lug Nut
Gold wing

Three Fathers (not straight). (But not gay).

29 May 2026 Backblast: Colson, Besse, and Southie posted.
One mile warmup

325-ab x-out
• 25 WWIIIs
• 50 BBSUs
• 50 LBCs
• 50 American Hammers
• 50 Hello Dollies
• 50 Freddy Mercuries
• 50 Outlaws

End with COT.

Backblast: May 29th, 2026

AO: Nightmare

PAX:
Spaulding
Guardian
French Fry
Yoshi
Huckleberry
Crawdad
Meatloaf

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: Lord of the Reps

Warmup: SSH’s, Piano Keys, Chain Breakers, Ran a lap

The THANG:

Did 7 AMRAP exercises. Last man standing wins. Point is to show improvement in the next 6 months. We ran a lap after each round.

Curls:
Spaulding- 60
Meatloaf- 64
Guardian- 101
Huckleberry- 50
Yoshi- 50
Crawdad- 125
French Fry- 100
CSD- 140

Flutter Kicks (4 is 1):
Spaulding- 55
Meatloaf- 44
Guardian- 20
Huckleberry- 41
Yoshi- 40
Crawdad- 34
French Fry- 50
CSD- 40

Goblet Squats:
Spaulding- 40
Meatloaf- 34
Guardian- 38
Huckleberry- 41
Yoshi- 50
Crawdad- 48
French Fry- 50
CSD- 104

Merkins:
Spaulding- 50
Meatloaf- 20
Guardian- 25
Huckleberry- 31
Yoshi- 30
Crawdad- 42
French Fry- 30
CSD- 20

Block Swings:
Spaulding- 45
Meatloaf- 57
Guardian- 49
Huckleberry- 30
Yoshi- 20
Crawdad- 40
French Fry- 50
CSD- 52

Wall Sits:
Spaulding- 2:04
Meatloaf- 1:11
Guardian- 1:28
Huckleberry- :53
Yoshi- 1:23
Crawdad- 1:53
French Fry- 1:26
CSD- 1:23

Timed sprints winner: Spaulding

Count-o-Rama: 8
Name-o-Rama

The Sixth: Crawdad

COT

Ball of man

The 67 Wall BB

Welcome
Mission
Principles

Pax
Photon
Stark
Spalding
Coconut
Mile High
Tarnished
Binford
Big spoon
French fry
Finkle
Reset
Geppetto
Longhorn
Flo (Q)

Moseyed up 63 stairs, taking coupons up and down. Partners alternating the work i

COT

PAX
Isosceles
Photon
Guardian
Lullaby
Huckleberry
Crawdad
Meatloaf
Echo
Callahan
Waldo
Quick Draw – Q

Warmup – in Cadence.
4 count s2a

Station 1 – 3 Times
15 – Dips.
15 – Freddy Mercury’s (4 is 1)
15 – Block Curls

Station 2 – 2 times
20 – Squats lunge to light
10 – Burpees w/no cheat merkins
Lunge back.

Station 3 – 3 Times
Battle Ropes – 15 (2 is 1)
5 Man Makers
20 imperial walkers (2 is 1)

Group wipers to get ready for that golf!

Backblast: May 28th, 2026

AO: Wakanda

PAX:
Zimba
Landslide
Quick Draw
Arcy

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 Sweat Factory

Warmup: Bicycle Race (song by Queen) started with lunges. When he said Superman, we did the exercise. “On Your Mark, Get Ready, Go” we did Freddy Mercury’s for the rest of the song.

The THANG:

We did an EMOM AMRAP with a buy in of 5 merkins on every exercise and rests.

AH’s
Overhead Presses
Outlaws
Jump Squats
Rest
Bear Squats
Curls
SSH’s
Absolutions
Rest
Nolan Ryan’s
Scorpion Dry Docks
Low Plank Hold
Monkey Humpers
Rest
High Plank
Burpees
Flutter Kicks
BBSU’s
Rest
Arm Circles
Hollow Hold
Goofballs
Diamond Pushups
Rest
Little Baby Crunches
Bonnie Blairs
Block Swings
Mountain Climbers
Rest
15 Flying Squirrels

Count-o-Rama: 5
Name-o-Rama

The Sixth: Arcy

COT

Ball of man

The Pump Station

Hill Street Blues BB

Welcome
Mission
Principles

Pax
Huckleberry
Gulliver
Spaulding
Crawdad
Wario
Arcy
Shepherd
Tarnished
Carmen San Diego
Colt 45
Longhorn
Echo
Flo (Q)

Warm-up
Partner work with human timer

COT

Wednesday ruck
5/27/26
Mudhole

Pax:
Fallout Boy
Raven -Q

Intro
5 principles

Rucked

CoT
BoM

Aye!