Author: wstark

The Five C’s of Virtuous Leadership

Welcome
Mission
Principles

Pax
Spit valve
Tarnished
Thor
Flo (Q)

NOR
LDP
ANNOUNCEMENTS
COT

Q : Callahan

Pax:
Isosceles
Flo
Huckleberry
Nitrous
Thor
Tarnished
Callahan

The Rabbit Hole 10/31/25

PAX:
Viper
Manchester
Rudy
OSHA
Goldwing
Waldo
Norm
Doubtfire
Purdy
One Man Band
Fat Amy (Q)

Warm-up:
Dead Arms in cadence: Arm Circles, Circle Arms, Seal Claps, Overhead claps, Chinooks – RECOVER!
42 SSH

The Thang:
Jog to the Haunted Hill
Sprint up the hill, do 10 burpees, walk down – repeat 3 times

Jog to the Quarry edge
Partner up and have an AMRAP competition
Hold Squats, Merkins, Dips – repeat 2 times

Jog back to start

COT – Prayers for Jody, Gulliver, Wario, Rudy's sister, & those in our community who need our support

Wazzup at The Wall

Welcome
Mission
Principles

Pax
Fossil
Rumor
Big spoon
Flipper
Madden
Photo
Guardian
Longhorn
Jersey
Mile high
Flo (Q)

Partner work with 12 exercises. One partner ran while the other partner performed.the exercise.
Two rounds each before switching to next exercise.

COR
NOR
LDP
COT

Backblast: October 31st, 2025

AO: The Nightmare

PAX:
Carmen Sandiego-Q
Photon
Guardian
Ukulele
Wario
Uncle Buck (downrange)
Spaulding
Flipper

Workout: Bone to be wild

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 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 in a circle of trust.

Credo: Leave no man behind but leave no man where you found him.

Warmup: Thriller jacks, grave diggers w/o block, Willie Mayes Spider-Man Hayes

The Thang: spelled out Halloween with a workout for each letter.
H – Hand release merkins 30
A – American hammers 30
L – Lieutenant Dans 20
L – LBC’s 30
O – One legged burpees 15
W – Wide armed merkins 20
E – E2K both sides 15
E – Elevens – Flying squirrels/mountain climbers
N – Nolan Ryan’s each side 15

After each exercise, we ran a lap with different speeds labeled with the lights.

When finished, we ended with 20 CPR’s.

Count-O-Rama: 8
Name-O-Rama

The Six – Uncle Buck

LDP3

Ball of Man

Upper 30’s with a chill in the air. Uncle Buck came up from St Louis to join us. Good discussion on priorities. Lucky to have this group in my life. Idea of the workout came from F3 Philly.

Backblast: October 31st, 2025

AO: The Nightmare

PAX:
Carmen Sandiego-Q
Photon
Guardian
Ukulele

Workout: Preworkout Zombie Ruck Black Ops

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 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 in a circle of trust.

Credo: Leave no man behind but leave no man where you found him.

The Thang: 2 mile ruck around the nightmare. We had a timer in which we stopped every 5 minutes to do zombie exercises like the walk, squats, shuffle and kicks.

Count-O-Rama: 4
Name-O-Rama

The Six – Guardian

LDP3

Ball of Man

Pax:
Vespa
Rudy
Pooh Bear
Sven
Yoshi
Viper
OSHA
Bulldog
Purdy
Golden Gate
Doogie
Stark
Fat Amy (Q)

We played Swampball under the lights.
Even though Team 2 dominated in all facets of the game, it surprisingly ended in a tie!
Aggressive play, no injuries, all still friends in the end.

Not Swampball

PAX
Chubbs – QIC
Wario
Norm
Quick Draw
Arcy
Manchester
Crawdad

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five core principles: Free of Charge, Open to all Men, Held Outdoors, Peer Led, Ends with COT
Warm Up: Mosey around island
• Cadence work – SSHs, Chain Breakers, Windmills
Main Work:
BLIMPS
5 Burpees. Add 5 each round, max at 15 and then return down
10 lunges each leg, same as above
15 imperial walkers
20 Merkins
25 plank Jacks
30 squats

Once complete with the BLIMPS sequence pick up a coupon to carry around the island, or run a lap. I did give the option to substitute a block exercise (mainly curls were done) in place of one of the above.

Most completed 4 cycles, so up the ladder and back down once. That would mean:
40 Burpees
60 Lunges (each leg)
80 Imperial Walkers
100 Merkins
120 Plank Jacks
140 Squats
COR, NOR, 6, Announcements
LDP3 – Rewind, Swamp things, talked about 2nd F
COT

Echo-Q
Callahan
Photon
Big Spoon
Waldo
Flipper
Nitrous
Purdy
Irish Hoss
Rumor
Guardian
Opening, Mission, 5 Core Principles, Creedo
Warmups, SSH, chain breakers, and windmills in cadence.
Beatdown was like 11’s but the first round we only went to 10. Burpees on one side and squats on other. We then moseyed to the little hill at the YMCA and did up to 8 like 11’s with burpees on one side and absolutions on the other running over the hill each time. . We then moseyed around the track to the tennis courts where we did a suicide run with each of the courts. We used the out of bounds line for doubles on each court where we did 3 burpees at each line and then 10 squats each time we got back to the beginning. We ended with COT. Photon was 6.

Let’s Go @ Commons 10.28.2025
Pax: Ponzi(Q), Everest, Anchor, Gold Star, Wario, Red October, FNG “Machu Piccu”

Mission and Core Principles

Warmup: Motivators, Windmills, Arm Circles
Workout:
2 Groups of Three Pax
Group 1 exercises: Absolutions, Air Press, Burpee (57 Group Reps), while one Pax Suicides
Group 2 exercises: American Hammers, Merkens, Squats (57 Reps), while 0ne Pax does suicides
Group 3 exercises: Big Boy situps, Mike Tysons, Mtn. Climbers (57 Reps), while 0ne Pax does suicides
Group 4 exercises: LBCs, Dips, Hi Knees (57 Reps), while 0ne Pax does suicides
Group 5 exercises: Imperial Walkers, Decline Merkens, Leg Lifts (57 Reps), while 0ne Pax does suicides
Repeato

COT