Author: wstark

1/15/25
Mudhole
Wednesday Ruck

PAX:
Fallout Boy
Pinto
Raven – Q

Intro
Principles
Motto

Rucked around the park, crossed into the south part of the park for a minute or two… nothing fancy.

CoT
BoM.

Raven.

2025 at the Nest
1/6/25
The Nest

PaX:
Deliverance
Huffy
Pinto
Fallout Boy
Armstrong
Raven – Q

Intro
Principles
Motto

The Thang:

In celebration of 2025…
Work up the the exercises 5-25 then a movement of 20 meters. Rinse and Repeat.

5 Burpees
10 Split Squats (10 ea. leg)
15 Dips
20 Merkins
25 Imperial Squat Walkers

Movements:

Crab Walk
Bear Crawl
Broad Jump
Crawl Bear

CoR
NoR
CoT
Announcements
LPD3
BoM!

It was a somewhat chilly morn. Great to have Huffy join us today in his old neighborhood, he's a true HIM and I was grateful to share another BD with him. As always it was an honor to lead.

AYE!

Raven.

5 teams of 3 did an exercise together and then took one of 5 different coupons on a 300 yard team carry. Got through 7 rounds.

Pax
Geppetto
Callahan
Coconut
Deliverance
Flo
Golden Gate
Binford
Oil Change
Tarnished
Spaulding
Meatloaf
Guardian
Hannibal
Phat Thor
Isosceles-Q

Inauguration

PAX
Q – Chubbs
Meatloaf
Landslide
Mr. Deeds

Intro
5 Core Principles

The Thang:
Warm up – Mosey around the island
In the spirit of LDP3 this week we each did a cadence exercise. SSHs, Windmills, forgot last one.

Took a parade route around the island, carried our blocks

In a rotating fashion I asked the the below trivia, wrong answer got 3 burpees and the work, correct was just the work.

What date does the President’s term begin? Effectively it is the inauguration date. (20th) 20 Thrusters
How many days after his inauguration did Wiliam Henry Harrison die? (32) 32 Merkins
Who administers the Presidential Oath? (Chief Justice of the Supreme court) 30 squats
How many inaugurations have there been? (60) 60 LBC’s
Parade around island (Carry Blocks)
How many people have served as President (45) 45 Curls
Number of presidents from Ohio (7, although an 8th William Henry Harrison settled in Ohio) 30 Mike Tyson’s
Where was Donald Trump Born? (New York) 30 Bonnie Blairs
Closest Presidential Museum to us? (Rutherford B. Hayes, Fremont OH) 60 American Hammers
Parade around island (Carry Blocks)

The newest PAX missed the beginning cadence so I did another round of SSHs and explained the cadence structure.

We left some weather related facts on the table as we ran out of time.

COR
NOR
6 (Landslide)
Announcements
COT

1-23-25
Thirsty Thawsday

Vespa – Q
Rudy
Norm
Waldo
Purdy
Fat Amy
Stark – 6
Echo
Doubtfire
Viper
Manchester
Little Giant

Warm ups: SSH, arm circles, circle arms, Willy mays hays, hillbilly walker.

Mosey to Baer: dips IC, box jumps
Mosey to Pray park: 35 lieutenant Dans
Mosey to Memorial Park: century circle merk
Mosey under the bridge: 5 count Motivator
Through town and up Armory Hill
Finished with Cadence work by Pax.

Backblast: January 18th, 2025

AO: The Battlefield – The Shops at Fallen Timbers– Maumee, OH

PAX:
Photon – Q
Badger
Carmen Sandiego
Crawdad
Djibouti
Doogie
Echo
Footloose
Huckleberry
Jersey
Klepto
Norm
Porch Pirate
Purdy
Runt
Salisbury
Shepherd
Sherbet
Spackle
Viper

Workout: My Shoulder Pain Is Your Legs Gain

FNG’s: Spackle
Porch Pirate

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: In cadence

Motivator – 9ct
De-Motivator – 9ct
Re-Motivator – 9ct

The “Thang”:

Five rows of cones were spaced out about two parking spots each. PAX paired up, and on their count each pair performed a suicide race. The winner then immediately partnered up with another PAX in the race queue for another race and the loser went to the work queue where they performed 20 reps of two different legs exercises. Upon completing the reps, the loser re-entered the race queue to find a new partner and complete another suicide race. This format continued for 8 minutes. Nonstop suicides until you lose a race.

All PAX lunge walked down and back the entire length of the suicides prior to beginning the next round.

Exercises for the 4 rounds were as follows:

Round 1.) – Squats, Skaters (2 is 1)
Round 2.) – Squat Kicks, Skiers (2 is 1)
Round 3.) – Jump Squats, Calf Raises (2 is 1)
Round 4.) – Lt. Dans, Butt Kickers (2 is 1)

Ended with:
Count-O-Rama: 20
Name-O-Rama

The Six – Badger

LDP3

Ball of Man

Spreadsheets from the Gloom: 33 and freezing rain, but fortunately the ice held off. This was a leg assault by design. With a bad shoulder, it’s been difficult to go 100% at any beatdown, so this was constructed to allow me to do just that. And it was very successful. The (De/Re)Motivators was a fantastic warmup for the legs. The Re-motivators were not planned, but Footloose decided to open his mouth and complain, so it was payback for his heavy-handed ruck shenanigans a few months prior.

The suicide format was fantastic and should work equally well with a hill or stairs. It provided just enough competitiveness to encourage guys to push a little harder even if they didn’t want to. While you were technically discouraged from winning as time went on (due to pure exhaustion), the alternative just wouldn’t have the same exhaustive effect, and slow guys could get stuck in an endless suicide loop. The 20 reps of 2 exercises was a pretty good number. Just enough to catch your breath in order to get back out for more suicides. If I had to change one thing overall, I might reduce the suicide length just a hair to try and find a better balance between suicides and reps. I’d have to run it again to see if it was really necessary.

I got a little leggy with the playlist this time around:

“Legs”- Sun
“Running” – Pearl Jam
“Run” – Foo Fighters
“Like Suicide” – Soundgarden
“World Wide Suicide” – Pearl Jam
“Shake A Leg” – AC/DC
“Death On Two Legs” – Queen
“Tired Weak Legs” – Scrapomatic
“I’m Still Standing” – Elton John
“Hot Legs” – Rod Stewart

All in all it was a great way to allow those with upper body ailments to go all out without fear of (re)injury. This one will be assuredly be back in its various potential forms. Probably sooner than you think.

Backblast: January 22nd, 2025

AO: The Grantland

PAX:
Carmen Sandiego (Q)
Ukulele
Bourbon
Echo
Badger
Capitol
Photon

Workout: Total Body Workout
FNG’s: No

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.

The warmup: 50 SSH’s, hairy rockettes, chain breakers

The Thang:

EMOM. Did a variety of workouts for 1 minute for 5 rounds. Each round had 4 exercises and a minute rest. Before each exercise, we did 5 hand release merkins. Exercises were:

American hammers, coupon circles, curls, bent over rows, coupon overhead press, block squats with release, dips, absolutions, Nolan Ryan’s, grave diggers, ground to overhead press, gorilla humpers, high plank, derkins, imperial blockers, BBSU, man makers, box cutters, Al Gore, ground tricep extension, Freddie Mercury’s, Bonnie Blair’s, WW3SU, mountain climbers and 15 flying squirrels.

Ended with Willie Mayes Hayes and swimmers.

Count-O-Rama – 7
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man

Black Ops Hill Ruck

Pax
Stark
Callahan
Guardian
Isosceles (Q)

Black Ops Hill Ruck
PAX
Guardian
Radio
huckleberry
Callahan
Isosceles (Q)

Meatloaf – Q
Sven
Lonzo
Viper
Lyman

10 Burpees
20 Hillbilly Walkers 2:1
30 Speedskaters 2:1
40 Squats
50 Side Straddle Hops
Run a lap

This was not the toughest or most creative beatdown… it was cold and we just needed to keep our bodies moving.