Author: wstark

F3 Battlefield Ruck
“Riverside Ruck” – 11/1/2025 @ 5:30 am
PAX:
Crawdad
Golden Gate
Jersey
Zimba
Scooter – FNG
Photon
Archie
Cyber Truck
Norm
Waldo
Wizard – FNG
Wipers
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 out and back to River.

F3 Coronado
“Bulldog Murph” – 11/4/2025 @ 5:30 am
PAX:
Big Spoon
Fat Amy
Huckleberry
Manchester
Shepperd
Footloose
Rumor
Viper
Mercy
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
The Murph:
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

11/08/2025 – Red Ryder WOD:

Date: 11/08/2025
Time: 6:30 – 7:30 AM
Location: The Battlefield – Fallen Timbers Cinema, Maumee, OH

PAX: 18 PAX:
Wario
Scooter
Huckleberry
Quick Draw
Arcy
Djibouti
Wipers
Shepherd
Zimba
Fat Amy
Waldo
Jersey
Crawdad
Flo
Casper
Mercy
Geppetto
Bourbon – Q

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.”

Disclaimer

Beatdown:

• This beatdown is the Saturday before Veteran’s Day and is dedicated to one of our fallen brothers and veterans, Gaven “Red Ryder” Smith. Veteran’s Day is on November 11th and has occurred every year since 1919. It was originally called Armistice Day and is the anniversary of the armistice (or truce) that ended WWI on this day in 1918. Veteran’s Day honors everyone who has served in the military, whether or not they served in wartime or died in battle. Memorial Day honors military personnel who died in service of their country. Thank you to all of our military members for the many sacrifices you have made and continue to make to protect our freedoms and our country.

• The number 22, at one time, represented the estimated number of veteran suicides per day in the United States. While this number has been challenged and debunked like most things in our world today, the significance of the number still is staggering and represents veteran suicide awareness.

• 22’s. Just like 21’s, but end at 22. 5 Burpee penalty if we don’t end in sync.
o It took us a few times to get in sync…

• Red Ryder WOD for 22 minutes with “Start Over” by Flame on repeat. Bourbon asked the PAX to really listen to the words and let them sink in as they are putting in the work.

o 22 reps of each:
 Merkins
 Squats
 Big Boy Sit Ups
 Burpees
 Plank Jacks (2 is 1)
 Lt. Dans
 LBC’s
 Absolutions
 Sprint to cone and back (220 meters each round trip)
 Repeato

• At the end of 22 minutes, Bourbon gathered the PAX and spoke about Red Ryder and mental health

• Finish the rest of the beatdown repeating Red Ryder WOD without music reflecting on our veterans, our own mental health, and the struggles we deal with. Stress that you are not alone. Pickup each other, push each other to the finish.

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

Sorry for the delay
Flipper
Flo (Ruck Q)
Coconut
Echo
Photo
Fossil
Nitros (the 6)
Isosceles
Norm
Van Weilder
Zimba
MileHigh (Run Q)

11/7 – Vurph

Q – Viper

PAX:
Vespa
Doogie
Gold Wing
Purdy
Brickyard
Manchester
Rudy

The Thang:
Standard Vurph:

.3 mile run

10 rounds of:
10 burpees
20 diamond Merkins
30 LBCs

.3 mile run

CoT

6 – Doogie

11/07/2025 – The 45th:

Date: 11/07/2025
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg, OH
Q: Bourbon

PAX Count: 13 Total
PAX Names:
Guardian
Spaulding
Irish Hoss
Fat Amy
Huckleberry
Tarnished
Longhorn
Cocktail (DR from Columbus)
Photon
Dodger (Kotter)
Doubtfire
Geppetto
Bourbon (Q)

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)

Disclaimer Statement

Warmup:
• Side Straddle Hops – 45 in cadence; We changed this to 52 in cadence in celebration of Tarnished’s birthday as well.

Beatdown:
• 4 Rounds. 5 Exercises per round. 45 seconds of work. 15 seconds of rest. 1 minute rest between rounds.

• Round 1: Foundation 45
o Merkins
o Air Squats
o Mountain Climbers
o Carolina Dry Docks
o Bonnie Blairs

• Round 2: Core Crusher 45
o Big Boy Sit-Ups
o Flutter Kicks
o Little Baby Crunches
o Freddie Mercury’s
o Leg Raises

• Round 3: Power 45
o Burpees
o Jump Squats
o Plank Jack Shoulder Tap
o Lt. Dan’s
o Absolutions

• Round 4: Endurance 45
o Suicides
o Apolo Ohno’s
o Suicides
o High Knees
o Suicides

• Birthday Finisher: The Final 45 (45 reps of each)
o Air Squats
o Merkins
o Big Boy Sit-Ups
o Mountain Climbers (4-count)
o Burpees (we didn’t get to these as time expired on us)

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Tarnished.
• Announcements
• LDP3
• COT / Prayers and Intentions

7 November 2025 Backblast: Dora, Colson, Southie, and FNG “Pennywise” posted.

Run 1 mile to fitness trail.
AMRAP pull-ups.
AMRAP sit-ups.
Planks – 1 minute
AMRAP Dips
AMRAP pull-ups
Merkins 25 x 2 sets
Box jumps
Air squats
10 pull-ups
Run 1 mile back.
End with COT.

Backblast: November 23rd, 2025

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Photon – Q
Big Spoon
Coconut
Doubtfire
Flipper
Footloose
Guardian
Isosceles
Meatloaf
Rumor

Workout: Animolympics

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: In Cadence

SSHs: 20
Chain Breakers: 10
Suck Its!: 10

The “Thang”:

Simple concept. PAX competed in 10 distinct competitive races using a different animal-inspired MOT for each race. Distances were scaled according to difficulty/speed of the MOT, with the slower MOTs going a shorter distance. Each round, 1 of the PAX did not compete, and instead acted as the time-keeper using the Rudy Timer. Exercises, Distances, Winners, and Times below:

Winner MOT Yards Win Time Avg TIme
Big Spoon Frog Hop 50 23 35
Big Spoon Alligator Merkin 25 55 77
Big Spoon Murder Bunny 50 27 44
Photon Crab Walk 50 28 56
Iso Bears and Blocks 25 26 40
Big Spoon Cheetah Sprint 200 27 40
Iso Inch Worm Crawl 25 41 56
Big Spoon Duck Walk 50 28 43
Big Spoon? Welsh Dragon 15 ? ?
Coconut? Ape Hop 50 ? ?

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Big Spoon

LDP3
Ball of Man

Spreadsheets from the Gloom: So Big Spoon is a beast…but we already knew that. Would be interested to know how Iso and Coco would have performed if they weren’t holding back to ensure their health for the Churchill’s Half this weekend…I’m sure one of them could have slid into another spot or two. That said, given the winning times (and even the average times), this beatdown was slow, and pin-pointing the reason is proving challenging. Perhaps it’s because all of the races were extremely high intensity and we needed some rest between each race? Original plan was to run through all 10 races at least twice, if not three times each. Was there too much demo-ing? Too much rest between races?

Given the light volume of work, it was still a blast. Some tough movements and some tight races. And some good data that will be utilized during the next implementation of Centipede. I’ll probably even take Coco’s idea and use this data for a more diabolical beatdown in the future.

No tunes today with the constant movement, demo, and phone juggling, but a banger playlist was created.

Was a pleasure to lead this one even if it wasn’t my best.

11/6/25 The Armory
Becoming a Soccer Ref

Intro/Welcome
Mission
Core Principles

No warmup just went into explanation and the Thang.

The Thang:
Did a suicide ‘run’ style workout. Had an AR (Assistant Ref) side that used a smaller weight and a Ref side. 4 cones were setup and ran to first cone did reps, ran back, ran back to first cone did reps and then ran to second cone did reps and then back to the start and cycled like that until you got to the 4th cone and then went on to the Ref side which used Blocks. Once both sides were completed, ran a lap around the parking lot and restart. A couple PAX finished 2 sets and most finished at least 1.5 sets.

AR Side:
Cone #1: Throw-in x 10 reps (raise weight from side to a 135 degree angle, complete with both arms)
Cone #2: Offside/Foul x 10 reps (raise weight from side to straight up above shoulder, complete both arms)
Cone #3: Goal Kick x 10 reps (raise weight from side to a 90 degree angle in front of your chest, complete with both arms)
Cone #4: Corner Kick x 10 reps (weight in hand tap opposite shoulder and move to a 45 degree angle pointing at the ground, complete both arms)

Referee Side: (carry block with you throughout this side)
Cone #1: Squats x 10 (to help with dodging a ball that’s kicked at you)
Cone #2: Overhead hold x 10 (air press with a block but hold at the top for 5 sec. To signify a ref holding their arm up in the air for Offside or penalty call)
Cone #3: Kettlebell Swings x 10 (signify signaling for a goal kick)
Cone #4: Curls x 10 (signify bringing the whistle up to blow it)

Run a lap, repeato!

Count o rama
Name o rama
6 – Vespa
LDP3 – Vespa
Announcements – F3 Holiday Gathering (pay Huck), Saturday 8:30-10 Cedar Creek Church clean up.
Words of Affirmation

COT
Pax:
Yoshi (Q)
Photon
Gold Star
Norm
Huckleberry
Fat Amy
Vespa
Stark
Purdy
Manchester
Doubtfire
Brickyard

Longhorn
Mile high
Spaulding
Rumor
Guchi
Stalker

Partner Beatdown

Motivators

Low plank with 100 box cutters, switch as needed

20 Jack and Jill Merkins

Walking lunges to 3rd light pole and back keeping pace

20 Squat with claps (face opposite directions, clap at top)

100 Wheelbarrow push up squats, switch as needed

Squat hand hold with high knees at level of raised hands for 60 seconds switch as needed

Crab plank and 100 wipers, switch as necessary

20 Pistol squats while holding hands

High Plank and 100 LBCs switching as needed

Repeato.