Author: wstark

Carrying Heavy Things ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Workout:
We rucked through sidecut and back up the towpath. We got 3.08 miles in.
6 Speech
Count-o-rama: 3
Name-o-rama:
Stark
Guardian
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

Three HiMs got up extra early Meat Loaf, Mile High, Photo.
knocked out 3 easy miles. as a warm up to the 1 mile repeats.

Three HiMs goy up extra early Meat Loaf, Mile High, Photo.
knocked out 3 easy miles. as a warm up to the 1 mile repeats.

F3 Coronado
The Murph
at 5:30 am
3/25/25

PAX:
Irish Hoss
Fat Amy
Silver Surfer
Mercy
Isosceles
Landslide
Viper
Ham
Deep Water
Manchester
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

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Viper

3/18 Murph

Photon
Crawdad
Rudy
Ham
Irish Hoss
Spaulding
Wax on
Thin mint
Doubtfire
footloose
Djibouti
Shepherd
Viper
Fat Amy
Landslide
Bourbon
Huckleberry
Isosceles
Mercy

Murph

COT

Adventures of Camelot

Irish Hoss – Q
GMO
Purdy
Full Pull
Pooh Bear
Echo
Diesel
Doubtfire
Belding
Bulldog

Warmup
Motivator – 8 count
Worlds greatest stretch
Squated thumb raises – The Fonz
Michael Phelps

Starting at 5 and increasing by 1 each round

Mike Tyson elbow to knee
Block thrusters
block bows
KB swiings
Blocktators
Pullups

Ended in COT

QIC
Stark

PAX
Fat Amy
Silver Surfer
Huckleberry
Meatloaf
Landslide

The Thang-
The Impossible Mile (Thanks Fat Amy)
4 laps around the track
First lap – Burpee Broad Jump
Second Lap – Lunge Walk
Third Lap – Bear Crawl
4 Lap – Just Run

COR, NOR, Huckleberry was our 6 and today was his 1850th post. Just a mountain of a man in terms of leadership and living third with the men in the Blackswamp. He is a blessing we shall never take for granted. Thanks for being in our lives Huck!

Always an Honor
Always My Pleasure
~Stark

Pre-Ruck Back blast
Mile High and Photon knocked out 3.2 Miles before the epic flap jack beat down.

Fallout's Return

Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Pinto
Raven

Back from the flu, Fallout brought the 'A' game. Starting with a Route 66 around the building with burpees (or man-makers, since we were carrying our blocks). Then some BOMBS as a group with a human timer farmer carrying two blocks out and back. Mixed in different exercises, changing with each timer's return.

3/24/25 – Camelot – Full Body Burn (re-run)
Took a tough workout from GMO that we recently ran in February, and modified it slightly. Legs == Sprint, and 10 minute timer instead of 8.

Rd 1 Upper body: AMRAP – 10 minutes
Merkins x15
Block Swings x15
Overhead Press x15
Bent over rows x15
Run 90% sprint ~100m
Jog back & repeat

Rd 2 Arms: AMRAP – 10 minutes
Seated Curls x15
Skull Crusher x15
Hammer curls x15
Diamond Merkins x15
Run 90% sprint ~100m
Jog back & repeat

Rd 3 Core: AMRAP – 10 minutes
Flutter kicks x40
Yellowstone x30
Alternating leg raise x20
Super hero sit ups x10
Run 90% sprint ~100m
Jog back & repeat

Count-o-rama – 4 PAX for the beatdown this morning, and the Q accidently picked himself as the 6.
Name-o-rama
6 – Norm
Announcements – LDP3 – COT

Viper
Norm – Q
Golden Gate
Purdy