Author: wstark

2 HIMS got after it 4 miles . Great work
Mile high and Sven

Protection & Support
PAX:
Lyman
Meatloaf
Landslide
Lonzo – Q

Lots of missing PAX…

Protection Part: Body Armor
Run to shelter area where pull up bars are available.
Complete Murph reps for 20ish minutes

Support Part: Tabata 60s on 15s rest between
1 Side lunges
2 Superman’s move arms from side to front of head and pull back
3 Side plank hold on one elbow and do rotator cuff movements, repeat other side
4 Single leg hip thrust
5 Fire hydrants
6 Leg hip swings on table, repeat other side

COT: Leg stretch, one knee on ground push other knee fwd during COR and NOR.
Closed with a short prayer.

2.4.25 Beatdown – The Commons – Flag (Handoff) O’clock Somewhere

Q= Gold Star
Beatdown notes:
>Site Q hand-off took place, passing the flag from Ponzi to Gold Star
>Nobody made it past sophomore year in the time limit

Warmup
• Chain breakers – in cadence (10 count)
• Windmills – in cadence (10 count)
• Motivators – Starting at 7

Beatdown = Billy Madison (12 reps for each grade)

Stack each grade on top of previous years, run small loop after each grade.

• 1st Grade = Squats 144 total reps
• 2nd Grade = Mountain Climbers (2is1) 132 total reps
• 3rd Grade = Freddie Mercurys (2is1) 120 total reps
• 4th Grade = Monkey Humpers 108 total reps
• 5th Grade = Dips 96 total reps
• 6th Grade = Mike Tysons 84 total reps
• 7th Grade = Lt Dans 72 total reps
• 8th Grade = BBSU 60 total reps
• Freshman = Crunchy Frogs (2is1) 48 total reps
• Sophomore = Box/Bench jump 36 total reps
• Junior = Decline Merkins 24 total reps
• Senior = Absolutions 12 total reps

• Each run is 0.1 mile 1.2 miles total distance

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

PAX List:
Salisbury
Guardian
Anchor
Ponzi
Echo
Huckleberry
Everest

Echo-Q
One Man Band
Full Pull
Pimento
Guardian
Phat Thor
Irish Hoss
Radio
Van Gogh
Mile High
Norm
Bourbon
Photon
We ran to Davis Overlook and ran the hill a few times and back
COT

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 Maumee up Conant street to the Maumee bike path and down to Kingsbury street and back to Broadway street and then back over the bridge. We rucked a total of 2.29 miles. Along the way we rucked for 5 mins and then did squats for 1 minute and then repeated that the whole way.
6 Speech
Count-o-rama: 5
Name-o-rama:
Bulldog
Gold Star
Life Alert
Huffy
Van Wilder -Q
Announcements
LDP3
Prayer Intentions

BB for the black-ops 5K time trial at The Foundry on 2/3/25

PAX:
Photon (Q)
Purdy

Warm-up:

SSH (2 is 1) – 20
Windmill potato Pickers – 8
Dynamic stretching along length of track:
Zombie Walk
Butt Kickers
High Knees
Scoops

The Thang:

Ran an official, timed 5K as the time trial for Phat Thor's Relay Team. 12.5 laps around the track. Ran together for the duration.

Time: 26:14

Performed some cool-down while awaiting the beatdown.

2/3/25 Camelot
Full Body 🔥

Intro / welcome
Warm up:
Windmills IC
Forward arm circle IC
Reverse arm circle IC
The Thang:

4 rounds
8 minute rounds
4 exercises each round
Amrap format
Run after each completed set
Rd 1 Upper body:
Merkins
Block Swings
Overhead Press
Bent over rows
Rd 2 Arms:
Seated Curls
Skull Crusher
Hammer curls
Diamond Merkins
Rd 3 Legs:
Burgarian Split squat
Baby cows
One leg deadlift
Sumo squat
Rd 4 Core:
Alternating leg raise
Super hero sit ups
Yellowstone
Flutter kicks

Count a Rama
Name O Rama
Name FNG Greg Corbitt " Diesel"

COT

Pax:
Norm
Doubtfire
Diesel ( FNG)
Full Pull
Echo
Astro (6)
Rudy
Footloose
Bulldog
Salisbury
Gangbox
Lonzo
Golden gate
Waldo
GMO ( Q)

BB for "The Standard" At foundry on 2/3/25
PAX:
Meatloaf
Purdy
Fat Amy
Photon
Coconut (Q)

about 37 degrees at 0530, one ice-patch on the first turn of the track.

Intro-Mission and core principles. Introduce the idea of the standard–a fair, but fairly hard workout, covering Cardio, body-weight, and block exercises, to be completed for time periodically so pax can see their improvement, and target their areas of weakness for special focus.
Got right into it.

800m Run
10 Burpees
50 Curls
400m Run
15 Absolutions
50 Overhead Presses
400m Run
20 Burpees
50 Goblet Squats
400m Run
15 Absolutions
50 Decline Merkins
800m Run

Everybody got after it with a will and finished in under 30:00, lots of mutual encouragement along the way.

some stretching to cool down at the end and
COT
Meatloaf 6

Honored to lead and bring this to the swamp for the first time. Expect to re-run around the end of April.

January 27, 2025
Camelot
Pax present:

Doubtfire (Q)
Rudy
Astro
Norm
Waldo
Vespa

Today we honored Thomas Edison, who on this day in 1880, patented the electric, incandescent lightbulb. In order to honor him and his trusty associate, we moved from light pole to light pole along Providence Street where we performed reps of an exercise at each pole. The exercises we performed started with the letters: EDISON and WATSON. I forget which exercises they were now, because I am submitting this backblast 7 days after the post. But suffice to say, we started on time, ended on time, and raised our heartrates in a you v you fashion.

Playlist was Sirius XM Classic Rock and as fate would have it, ELO (Electric Light Orchestra) randomly appeared. That was pretty cool.

Fallout Beatdown

Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Pinto
Raven

Wall sit w/ Block in a row. Last in Line does Man Maker, then carries block to front of line and takes lead. Continue 'Indian Run' style down the wall and back.
B.O.M.B.S. with a partner; Burpees (50 total), Overhead Block Press (100), Muricans (100), Big Boy Sit Ups (100), Side Plank Dips (100). Partner carries block across parking lot and back while other reps.
An icy parking lot made for an interesting morning.