Author: wstark

Pax

Footloose -Q
Landslide
Rudy
Waldo
Vespa
Mercy
Shepherd

The Murph

Beatdown Name: Returning to Port
Date: 08.20.2026
Location:: Wakanda

QIC: Gulliver

PAX:

Shepherd
Quickdraw
Crispx
Archy
Landslide
Photon

Welcome
F3 Mission and Core Principles (I laughed at myself on the way home for totally skipping the Core Principles. The cure? Q MORE!!)
Disclaimer
Warmup: None
The Thang: Various heavy sandbags were placed around the AO like an obstacle course. PAX were moving the weight and unloading the boat.

COT
Count-o-Rama
Name-o-Rama
The Six: Archy
Announcements
LDP3
Prayer

Backblast: August 29th, 2026
AO: Battlefield

PAX:
Waldo
Nitrous
Djibouti
Norm
Wipers
Slinky (FNG
Crawdad

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: Meat Sweats

Warmup: SSH, potato pickers, star grabbers

The THANG:

Got into groups of 3. It was a Dora like workout. Team had to finish the reps on the board. The members of the team each had different roles. One does the workout below, one farmer carries while the other frog jumps to each parking lot line, drops off a cone, than goes back to the prior cone and moves it up and jumps to the next parking space. This jumper controls the rotation. After he hits 5 parking spots, he rotates the team.

75 hand release merkins
100 overhead presses
200 chest presses
300 BBSU’s
400 curls
500 SSH’s

We finished with doing Freddy Mercury’s to song 2.

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

The Sixth: Crawdad

COT

Ball of man

Backblast: August 29th, 2026
AO: Battlefield

PAX:
Dijbouti
Runt
Crawdad

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: Share a burden

Warmup: none

The THANG:

Rucked towards the Fallen Timbers monument, went down the hill and around to come back up. We switched ruck sacks halfway to share the burden. Great discussions. Need to have more of those.

Count-o-Rama: 4
Name-o-Rama

The Sixth: Runt

COT

Ball of man

PAX:
Everest – Q
Archy
Ponzi
Red October

Warm ups
Abe Vigoda
Side Straddle Hops
Big Arm Circles
Imperial Walker
 
-Everest Tower – 25 reps per (# on block chooses exercise)

#1) Hand Release Merkins
#2) Lt Dans
#3) Shoulder Taps
#4) Big Boy SitUps
#5) American Hammers
#6) Step Ups /Jump Ups
#7) Mountain Climbers
#8) Burpees
#9) Jump Squats
#10) LBC (Little Baby Crunches)

When tower falls all must lunge walk out/jog back
Tower toppler adds 10 Supermans!

Backblast: August 28th, 2026
AO: Nightmare

PAX:
Guardian
ISO
Radio
Crawdad
Gold Star
Bobber
Van Wilder
Spaulding

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: Gluteus Maximus

Warmup: squativators, Willy Mayes Hayes

The THANG:

Circuit 1: 3 rounds
20 squats
10 reverse lunges
20 reverse pickle pounders
10 jump squats

Circuit 2: 3 rounds
10 Bulgarian split leg squats
10 walking lunges
50 step duck walk
45 second wall sit

Circuit 3: 3 rounds
20 hurpees
20 squat pulses
25 fire hydrants
20 beginner twerkers

Run lap when you finish the circuit.

Count-o-Rama: 9
Name-o-Rama

The Sixth: Guardian

COT

Ball of man

The Wakanda Ladder:
PAX:
Rudy (Q)
Crawdad
Lyman
Gulliver
Quick Draw
Landslide
Meatloaf
Echo
Fore (FNG)
Hasselhoff (FNG)

The Workout:
We went up and down the Wakanda ladder this morning. At each rung along the way we did an exercise where the number of reps was based upon the round we were on. The exercises we completed were SSH, Plank jacks, Merkins, Curls, Imperial Walkers 2 is 1, Lunges 2 is 1, Big Boys, Flutter kicks 2 is 1, LBCs, Squats, Rows, and Burpees.

COT:
Welcome to Hasselhoff, and Fore who joined us for the first time this morning.

Pax: Besse (Q) and Southie

Location: The Pit

The thang: LEVEL 39: BUILT DIFFERENT

WARM-UP — 7 MIN

Ran .75 mile

* 10 Side Straddle Hops
* 10 Air Squats
* 10 Good Mornings
* 10 Reverse Lunges
* 10 Arm Circles Fwd/Back
* 5 Inchworms

BLOCK 1 — 39s

3 Rounds

* 39 Air Squats
* 39 Coupon High Pulls
* 39 Coupon Deadlifts
* 39 Coupon Curls

BLOCK 2 — Impossible walk
– [ ] Lunges across parking lot
– [ ] Bear crawl back
– [ ] Broad jump across parking lot
– [ ] Imperial walkers back

Cooldown & stretch

COT

The Compounding Interest of Steps
Getting Rucking 1% better
​AO: Lower Necropolis
Q: Binford
PAX:
Binford
Huckleberry
Ten Pin
Comeback Kid
Echo
Van Wilder

​The Warm-Up:
No time for dilly-dallying in the gloom this morning. We strapped on the heavy bags, tightened the straps, and got right to work. The mission was straightforward, but as we know, simple rarely means easy.
​The Thang:
We launched from Lower Necropolis, setting a solid, ground-eating pace as we navigated through Orleans Park. We took the scenic route, breaking in the new boardwalk and pushing our way over to Thursday’s turf—The Wall.
​Since we were in the neighborhood, it would have been rude not to use the local amenities. We hit the steps for a couple of up-and-downs, letting gravity and the weight plates do their dirty work on the quads before turning tail and heading back to home base.
​The Q checked the watch as we approached the flag—we were running a little hot and got back early. Audible called: we pushed the pace down the road leading to the AO to squeeze out some extra mileage before looping back for the COT. Leave no minute unused.
​Naked Man Moleskine (NMM):
The theme for today’s ruck was Getting 1% Better.
​When you strap a plate to your back, you aren't going to transform into a machine overnight. Growth doesn't happen in giant, cinematic leaps; it happens quietly in the margins. It’s the steady cadence on the boardwalk, the burn on the stairs at The Wall, and the decision to ruck that extra stretch of road just because we had a few minutes left on the clock. That is the 1%.
​If you commit to getting just 1% better every time you post, the compounding interest of that effort pays out massive dividends over a year. Whether you're working on your pace, your posture under load, or simply your discipline to show up, stop looking for the shortcut and start chasing the 1%.
​COT:
Count-o-rama, Name-o-rama, The 6: Longhorn Announcements, LDP3, Binford took the PAX out.

8-25-26 Burphday Murph

Vespa Q
Landslide
Manchester
Fat Amy
Mercy
Footloose
Gepetto
Waldo
Photon
Viper – 6
Spaulding
Ukulele
Rudy

Welcome, 3 F’s, mission, 5 core principles, credo, Countorama.

Run, merkins, pull ups, squats, run.

Counto, Namo, 6, announcements, prayers for 180th, Purdy, men’s mental health.
Pic with the Navi 🛵.