Author: wstark

11.10.25 Beatdown – The Gauntlet – Push for the Playoffs

Pax List:
Gold Star (Q)
Weeble Weibull
Spaulding
Longhorn
Bevo
Mile High
Big Spoon (6)
Rumor

What is 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.

5 min warmup : 5 min explanation : 30 min beatdown (5 at each station) : 5 min COT

Warmup (SPMICE)
>Chain breakers (10 reps)
>Chinooks (10 reps)
>Windmills (10 reps)

Beatdown = Exercises associated football passing/running
>some original exercise choices were swapped out by Q to limit the time spend on the cold/wet ground

Corner Route (5 min timer)
>4-Cone Drill w block = block lunges, gorilla hops, bunny murders, gorilla hops
>20 Merkins
>20 LBCs, start over

Sweep
>Run around softball field and back
>20 Goblet Squats
>American Hammers until group is done

Curl
>100 Block Curls
>Al Gore until group is done

Hook & Ladder (5 min timer)
>Ladder Jacks (5 of each)
SSH/ Seal Jack/ Smurf Jack/ Plank Jack/ Bow Jack
>20 Incline Merkins
>20 Monkey Humpers, start over

Dive (5 min timer)
>20 Ground Pounders
>20 (10/side) Little Mermaids (side crunch on ground, feet together)
>20 Imperial Walkers (2is1), start over

Post
>Run to ‘post’ and back
>20 Grave Diggers w block (1is1)
>Wolverines until group is done

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

Big Spoon gave his 6 talk about being here for others. Q reiterated how much he has helped push others in his 4 months of F3. His VQ is coming up this Thuesday.

Pax
Coconut
Photon
Meatloaf
Isosceles-Q

Track Practice.

30 reps of each of the following:
Burpees
Plank Jack Shoulder Taps
Lt. Dans
High knees (4:1)
Run 400m after each exercise

40 reps of each:
Big Boys
Merkins
Speed Skaters (2:1)
Run 300m after each exercise

50 reps of each:
Hello Dollies
Bonnie Blair’s
Run 200 m after each exercise

100m Walking lunges with a kick
100 m Run

Dora, Southie, Pennywise
Murph

11/10/25 – 0530-0615 – Cold AF

It actually wasn’t too bad at The Nest. A bit breezy but we warmed up rather quickly. 29° was the reading but the atmosphere was warming thanks to the Oregon PAX!

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:
Raven
Fallout Boy
Deliverance
Armstrong
Guardian – Q

Warmarama: SSH x50 IC, Abe Vigoda’s x10 IC, shoulder burns x10 IC

11/08/2025 – Ruck Cannonball 4 Coffee:
Date: 11/08/2025

Time: 5:30 – 6:30 AM

Location: The Battlefield – Fallen Timbers Cinema, Maumee, OH
PAX: 12 PAX:

Zimba – Q

Snowbird
Wipers
Vesper
Archy

Scooter

Djibouti

Waldo

Jersey

Crawdad

Mercy

Geppetto


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)
Credo: “Leave no man behind, but leave no man where you find him.”

Ruck:
• Along the cannonball south loop to Jerome Rd and back to battlefield.

Count-O-Rama and Name-O-Rama.
Learn about the 6. Waldo.
Announcements.
COT / Prayers and Intentions.

11/9/25 – 0615-0700 – 3rd Core Principle

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:
Geppetto
Mamba
Madden
Sherpa
Shepherd
Doubtfire
Crawdad
Manchester
Bourbon
Tarnished
Guardian – Q

Tour of the AO. We did cadence work at 4 different stations around the Pump Station. These are difficult mornings but doing them next to your brothers makes it all worth it!

COR
NOR
6 – Manchester
Announcements
LDP3
Prayer

11/8/25
AO: The Fortress
Workout: Mario Kart Part 2
PAX:
Thor(Q)
Photon
Binford
Spit Valve
Longhorn
Tarnished
Stark
Callahan
Gold Star
Spaulding

Mission, Principles and Disclaimer given

Warmup:
Windmills
Chainbreakers
SSH

The Thang:
Made a big change on the normal Mario Kart circuit. It was a lot crazier…

Different Rules:
– Only one pax can push the sled at a time
— Everyone else is running along with it

-Whenever you pass a station, 1 pax has to stop, do 10 merkins, and then collect a card.
— You can use the card whenever you want
— The sledder does not need to stop, just 1 person who is doing the merkisn
— To use the card, go to one of the other teams and tag them. 1 pax needs to go to the middle and do what it says on the card.
— Drop the used card in the bucket
— If no one is with the sledder, then the person pushing has to stop and complete it.

– Bombs: At any time, one pax at a time can run a suicide to collect a bomb to use: Bomb: everyone on the other sled does 5 or 10 Burpees(extra)

— IF you are not in first place, you can have 1 pax work on burpees. Need to do 50 burpees as a team to collect a blue shell. Can only use the shell if you are not in first
Blue Shell: The other team all does 10 Man Makers

Items:
Gold Mushroom: add an extra pax on the sled from corner to corner(need to change this)
Red Shell: 10 BBS
3 Red Shells: 30 BBS
Green Shell: 15 Curls
3 Green Shells: 45 Curls
Lightening: 5 Inch Crawls(going to change to a sandbag carry)
Fake Boxes: 10 Merkins
Bananas: 30 Monkey Humpers
Triple Banana: 60 Monkey Humpers
Feather: 30 Flutter Kicks
Flower Power: 15 Plank Jacks, 15 Overhead Claps
Pirahna Plant: 10 Squat Thrusts

Team 1 won after 3 laps but in the 5th, Team 2 caught up and took the second win.

NOR & COT

11/8/25
Leadership Ruck
Pax:
Thor(q)
Photon
Longhorn
Binford
Tarnished
Spit valve

5 Hard Truths about life:
1. Life is hard
2. You are not that important
3. Life is not about you
4. You are not in control
5. You will die

F3 Battlefield Beatdown
“The Dawg Pound” – 10/25/2025 @ 6:30 am
PAX:
Wipers
Jersey
Purdy
Van Gogh
Norm
Echo
Archie
Princess
Shepherd
Huckleberry
Mercy
Toby
Spaulding
Landslide
Quick Draw – FNG
Bulldog – Q
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

21’s
Squats
MOT: Karaoke
CurlsOverhead Press
MOT: Lunges
Merkins

F3 Battlefield Ruck
“Neighborhood Ruck” – 10/25/2025 @ 5:30 am
PAX:
Archie
Jersey
Echo
Wipers
Rudy
Van Goh
Norm
Bulldog – Q
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

3 Mile Ruck Around the mall and down the bike path