Author: wstark

F3 Black Swamp
Armory
11/20/25
5:30 am

PAX:
Golden Gate
Bourbon
Manchester
Norm
Rudy
Brickyard
Carmen Santiago
Viper
OSHA
Vespa
Q: Huckleberry

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

WARM UP:
10 Motivators in Cadence

THANG:
Block/Weight Needed.

Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).

Mid-Section Line:
11 Curls with Block
Run to far-section line

Far-Section Line:
10 Mountain Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

COT: Sixth was: Viper

Backblast: November 20th, 2025

AO: Armory

PAX:
Norm
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 Run(black ops)

WARMUP: N/A

THE THANG:

Ran from the library to the towpath. Total of 4.47 miles with a 8:35 minute pace.

Count a rama: 2
Name a rama

COT

11/19/25 0530-0615 “Grant”diose Beatdown

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.”

Pax:
Big Spoon
Rumor
Echo
Carmen San Diego
Thor
Callahan
Photon
Ukulele
Hannibal
Waldo
Geppetto
Lego
Bourbon
Huckleberry
Meatloaf
Footloose
Guardian – Q

Warmup: 50 SSH IC, 10 Abe Vigodas IC

Stations x4:
1- Wheel stop merkins (lateral plank merkins)
2- Picnic pump jumps or step ups
3- Cookie climber crunches (10 4:1 then 20 LBCs)
4- Lap is timer (this began as the big loop at Grantland, but I failed to think about the fact that it was a rather big loop and it took a lot of time. So we pivoted to a lap around the parking lot.)

COR
NOR
6- Footloose
LDP3
Announcements – Thank you to Thor for his time as 1st F Q and for taking over Site Q at Grantland. Thanks to Photon for taking over 1st F and for holding down Grantland for almost 2 years!
Prayer to end

2nd F cookies and coffee (Thanks, Waldo and Guardian’s mom)

Backblast: November 19th, 2025

AO: Grantland

PAX:
Ukulele
Lego
Photon
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 (black ops)

WARMUP: N/A

THE THANG:

Rucked the trail around Gauntlet and took 2 laps around the gravel trail at Grantland. Discussed some fun topics. What was said there, stays there. 🙂

Count a rama: 5
Name a rama
Sixth: Carmen Sandiego

COT
Ball of man

AO: The commons

PAX:
Everest
Ponzi
Gold Star
Anchor
Machu Picchu
Chubbs
Eagle
Wario-Q

F3: Fitness, Fellowship, Faith;

Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust

Our credo is: Leave no man behind yet leave no man where you found him.

Warm up: 7 count Motivator

Workout:

Four stations were set up. At each station we had a block exercise and a block MOT. We started with 15 reps for the exercises for round one, 14 reps for round 2, etc.

Station 1: Grave Diggers-Bear and Blocks

Station 2: Skullcrushers-Bricklayers

Station 3: Squat Thrusters-Murder Bunnies

Station 4: CPRs-Gorilla Hop

COR
NOR
6 from Gold Star
Announcements
LDP3 from Gold Star
Prayer

Longhorn
Photon
Arcy
Van Wilder
Zimba
Guardian
Flipper
Huckleberry
Scooter
Stalker

11/18 – Murph

Q – Viper

PAX:
Mercy
Lonzo
Doubtfire
Shepard
Norm

The Thang:
Standard Murph:

1 mile run

100 Pull-ups
200 pushups
300 squats

1 mile run

CoT

6 – Lonzo

11.17.25 Beatdown – The Gauntlet – Wooly Bully
30 degrees-calm- lot's of stars in the sky

Pax List:
Photon
Oil Change
Huckleberry
Irish Hoss
Longhorn-Q

Welcome to 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

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

Motivators to warm up – 7 count

Mosey to playground while doing Michael Phelps – we found out it is hard to do these 2 things at once.

At any time during either workout anytime song Wooly Bully comes on do butt kickers unless the words Wooly Bully are sang. Wooly Bully= Burpee

Thang 1-
Mini Murph 15 minutes (AMRAP)
5 pull ups
10 push ups
15 air squats

Wooley Bully came on twice back to back during the mini Murph

Thang 2
After mini Murph mosey to paviillion and did some partner work. While one member of team ran to trash can and back the other worked on the list below

64 Reps
BBS
Inchworm pushups
Imperial Walkers
LBCs
American Hammers
Lunges

I believe both teams made it to the LBC's before it was time to circle up.

Trivia of the Day: What year was Wooly Bully recorded, all the PAX answered correctly! 64- Photon also stated being grateful for the song being stuck in his head! He is a big music lover and good to get him to listen to other music other than Usher :).

COR / NOR / #6 / LDP3 / Announcement / Prayers / COT / Picture

Photon delivered the 6
Irish Hoss LDP3 about slowing down and not putting un-needed stress on ourselves.

Backblast: November 15th, 2025

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Coconut
Golden Gate
Shepherd

Workout: The Burpee 500

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”:

We did 500 burpees…each. In 60 minutes. And we did it using a one minute EMOM timer with the following round structure.

Minutes Reps
1-20 9
21-40 8
41-50 7
51-52 7
53-54 8
55-56 9
57-58 10
59-60 11

Ended with:
Count-O-Rama: 4
Name-O-Rama

The Six – Coconut

LDP3

Ball of Man

Spreadsheets from the Gloom: 53F and dry with 98% humidity. Well, we did it. 3 of 4 PAX completed 500 burpees in one hour. The vision from a year ago actually became reality. And it would have never happened without the support of the other PAX willing to join in the challenge. So thanks to the guys who joined me, and for those who didn’t discount my initial suggestion as a pipedream. This one will be one that I’ll remember…

A little over two years ago I could barely do 10 burpees without getting winded. Fast forward 27 months and I was able to tackle 500 in one go. Not 50. Or 100. Or 200. But 500 burpees. A burpee every 7.2s, for an entire hour. And I know that I could have done more. That’s the power that F3 can have…the power that stepping into that circle of men can have.

Use that power.

Backblast: November 15th, 2025

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Golden Gate
Socket
Spit Valve

Workout: 251115 – Enough: A Leadership Ruck

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 West on 6th street before returning East on 7th. For 45 minutes, we discussed a number of prompts surrounding the topic of “enough”. Socket went on a solo run.

1. Define Enough.
a. Merriam-Webster defines enough as: occurring in such quantity, quality, or scope as to fully meet demands, needs, or expectations
b. Claire Berger defines enough as: not a number – it’s a feeling that arrives when comparison, fear, and noise are turned down.
2. Define YOUR enough. What does it look like to you.
a. Berger says until you name your enough, the world will.
3. Identify your loudest noise. What keeps telling you that your enough is not enough. Why does it have so much influence? Can you mute it? Turn it off?
a. Berger: Noise is the tax on contentment. Call it out, then imagine muting it for 7 days.
b. We chase “more” to quiet inner doubt, only to drown out the signal of fulfillment.
4. Who gets to tell you “your enough”? And how do you protect that voice from the crowd?
a. Berger: One true mirror > 1,000 distorted ones.
5. When is the last time you felt the click of fulfillment? What cut through the noise to let you feel it?

Ended with:
Count-O-Rama: 4
Name-O-Rama

The Six – Golden Gate

LDP3

Ball of Man

Spreadsheets from the Gloom: 53F and dry with 98% humidity. Good conversation about what “enough” means to us, and how to cut through the noise to achieve it. Appreciate the honest input from the other PAX.