Author: wstark

Q – Gold Star

PAX List-
Everest
Huckleberry
Anchor
Piggly Wiggly
Salisbury

Intro- Mission, Principles, & Credo

Warmup

Side straddle hops
Windmills
Willy Mays Hays

11's

1 x Lt Dan, down to chess board, and 10 x Hand Release Merkins

Once done with 11's, pick up 6 till all are done.

BLIMPS

B – 5 x burpees
L – 10 x lunges (2is1)
I – 15 x imperial walker (2is1)
M – 20 x merkins
P – 25 x plank jacks
S – 30 x squats

Run a short lap, repeat BLIMPS

QIC
Stark

PAX
Huckleberry
Gold Star
Coconut
Radio
Irish Hoss
Guardian
Spaulding
Mile High
Finkle
Callahan
Viper
Photon
Huffy
Tarnished
Nitrous
Geppetto

The Thang
Simple but tough. Brought back a OG workout from an OG F3 Toledo PAX…ROOSTER!

This was a ladder up
1 burpee, run the lower lap
2 burpee, run,
3…and so on
until
21 burpees, run the lap
Then Repeato on the way back down starting with 21 again.

NOR, COR, and our new Na'ntan Guardian with a strong six. He got a little friendly banter from the PAX and busted out an awesome line "My grandma always said 'If you're talking shit about me, then you're leaving someone else alone'". HA! I love that.

Always an Honor
Always a Pleasure
~Stark

Welcome to F3
Mission Statement
5 Core Principles
Creedo
Warm Up:
Walk in circle for intro
The Thang:
Run to Davis Overlook (2 miles), traverse the hill 2-3 times, return back.
COT:
Announcements: Poker Night, CSAUP, Blazing Challenge
Prayers: Gepetto's father, the unhoused, and the country as we transition.
.
PAX LIST:
Radio – Q
Bourbon – 6
Guardian
Photon
Phat Thor
Ukulele
Mile High
Doubtfire

1.20.25

PAX
Footloose – Q
Meatloaf
Waldo
Rudy
Viper
Purdy
Doubtfire
Coconut

Bunny Runny
Run around the track while others performed a movement (Murder Bunny, Redrum Bunny, Ape-pop) to get the blocks around the inside of the track. On your way around, tag in and the other guy starts running. We didn't do this in partners. Although we cheated at the end, we were able to get all 8 blocks (all PAX) around the track.

Feedback from the PAX: Mix in other exercises such as a "buy-in" after the run but before you can start one of the block movements.

COT

Backblast: January 21st, 2025

AO: Necropolis Ruck

PAX:
Carmen Sandiego (Q)
Ten Pin
Echo
Capitol
Van Wilder

Workout: Rrrrrrruck
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 Thang:

2.4 miles of rucking. Took the new path to the wall and back. Had to walk some extra hills since we got back early.

Count-O-Rama – 5
Name-O-Rama
The Six – Bourbon
LDP3
Ball of Man

Purdy #8- Coronado 1/21/24
MURPH
Q – Purdy
Mercy – 6
Isoceles
Huckleberry
Party On
* BEATDOWN: 1 mile Run, 100 Pull-ups, 200 Pushups, 300 Squats, 1 mile Run.
* CIRCLE OF TRUST: Count O Rama – Name O Rama – 6 – Announcements – Prayer Requests – Prayer

Echo-Q
Salisbury
Vespa
Opening, warmups were ssh,arm circle, circle arms,Willie Mays Hayes, potato pickers, chain breakers, and windmills. All were done in cadence to go along with this week’s LDP3.
Beatdown was flutter kicks 2×1, LBC’s, toe touches 2×1, starfish, big boys, and American hammers 2×1. 30 reps each
With a block was overhead presses, block rows, block swings(kettlebell), curls, side presses, and step ups 2×1. Repeat until end.
Closing, Salisbury was 6

18 Jan – Run

Q – Viper

PAX:
Waldo
Wipers
Wrangler
Doogie

Ran to sidecut and back. Got 5.75 miles.

01/20/2025 – BLIMPS and 11’s:
Date: 01/20/2025
Time: 6:30 – 7:15 AM
Location: The Gauntlet – RiverCrest Park, Perrysburg
Q: Bourbon

PAX: 12 PAX:
Binford
Mile High
Huckleberry
Badger
Photon
Golden Gate
Radio
Guardian
Irish Hoss
Tarnished
Piggly Wiggly
Bourbon

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

Beatdown:
• Warm-up:
o 21’s. PAX mostly got it correct. Q heard some movement after the 21st SSH, but didn’t see it, so we proceeded to the beatdown
• Set-up cones at different ends of the parking lot
• 11’s on repeat with the exercises below (BLIMPS). Run to end of parking lot/street and back in between rounds
o Round 1: Burpees and Lunges (2 is 1)
o Round 2: Imperial Quat Walkers and Merkins
o Round 3: Plank Jack Shoulder Taps (2 is 1) and Jump Squats
o Repeato back to round 1 when finished with round 3
• We paused in the middle of the beatdown as PAX noticed the flag fell due to wind and frozen ground. Once two PAX returned to the beatdown area after fixing the flag, the Q decided to assess a five-burpee penalty to all PAX for letting the colors touch the ground.

Count-O-Rama and Name-O-Rama.

Learn about the 6: Golden Gate.

Announcements.

COT / Prayers and Intentions.