Author: wstark

Pre Ruck Two Hims marched our 3 miles prior to the Murph.
good stuff.
Mile High and Tarnished

Killer Bs
Broad jump 10 yards
– 10 burpees
– 10 Bonnie Blair’s
– 10 BB sit-ups
Repeat X2 to reach 30 yards
Bear crawl back 30 yards to starting point
– This completes 1 round
We Completed 3 rounds
Ended with 10 burpees, 10 Bonnie Blair, 10 BBC, and 20 Don Qui.

COT
PAX: Dora and Colson

2/3/25 0530-0615

Gauntlet – Murph Monday

Opening mission: Our mission is to plant serve and grow small workout groups for men, for the invigoration of male community leadership.

5 core principles: Always free, open to all men, always held outdoors, held in a rotating fashion by a member of the PAX, always end in a COT

Pax:
Tarnished
Mile High
Radio
Van Gogh
Irish Hoss
Huckleberry
Spaulding
Guardian-Q

We Murph’d 💪🏼

COR
NOR
6- Tarnished
Announcements
LDP3 – 3rd F
Prayer

Backblast – Feb 1, 2025

AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Geppetto – Q
Raven
Flo
Stark
Doubtfire
Callahan
Coconut
Pimento
Purdy
Hannibal
Huckleberry
Deliverance
Reset
Spaulding
Photon
Spackle
Carmen San Diego
Tarnished
Huffy
Oil Change
Full Pull
Gold Star
Golden Gate
Sherbert

Workout – Return of Yacht or Nyacht
(Tarnished led the opening) No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust

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

Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.

Yacht rock is the smooth, impeccably produced jazz- and soul-inflected rock music produced largely between 1977-1984 by a select group of studio musicians and vocalists, songwriters, and producers, and the project bands they drifted in and out of. It can be characterized as smooth and melodic, and typically combines elements of jazz, rhythm and blues, and rock. You’ll hear very little acoustic guitar but a lot of Fender Rhodes electric piano. Lyrics don’t get in the way of the song’s usually high musicality (some of the same session players perform on many yacht rock tunes.) The lyrics may speak about fools. The songs are light and bubbly, yet oddly complex and intellectual.

Music during elevens: What A Fool Believes, This is It, Peg, Ride Like The Wind, I Keep Forgettin’ (We’re Not In Love Anymore)

Elevens
1 = Inchworms
10 = Jungle Boi Squats
—————-
1 = Surfer get ups
10 = Hillbillies

Divide PAX into four teams, a song is played one team guesses Yacht or Nyacht. Based on the answer, all PAX perform set exercises and reps. Yacht or Nyacht is based on a scale of 100. Songs above 50 are Yacht and songs below 50 are Nyacht.

Rep rationale: # of reps back to the baseline of 50. Example guess that Africa is NOT Yacht Rock: 93-50 = 43 of something. Guess that Africa IS Yacht Rock 100-93 = 7 reps of something.

Yacht or Nyacht
Song
Artist
Score
Correct reps
Incorrect Reps
1
N
Do It Again
Steely Dan
40
10
40
2
Y
Kiss On My List
Hall and Oates
62
12
38
3
Y
Hold The Line
Toto
56
6
44
4
Y
Easy Lover
Phillip Bailey/Phil Collins
50.25
0.25
49.75
5
N
Afternoon Delight
Starland Vocal Band
9
9
41
6
N
Rock The Boat
Hues Corporation
18
18
32
7
Y
Sweet Freedom
Michael McDonald
77
23
27
8
Y
How Long
Ace
53
3
47
9
N
Sundown
Gordon Lightfoot
20
20
30
10
Y
Takin it to the streets
Doobie Bros
81
19
31
11
N
Diamond Girl
Seals & Crofts
39
11
39
12
Y
Love Will Keep Us Together
Captain and Tenille
52
2
48
13
Y
Love Will Find a Way
Pablo Cruise
91
9
41
14
N
Ride Captain Ride
Blues Image
16
16
34
15
N
Horse With No Name
America
9
9
41

Q Key for exercises. I may have deviated from this a little
0-10 reps = burpees
11-20 reps = HR Merkins
21-30 reps = 4 ct Flutter Kicks
31-40 reps = Squats
41-50 reps = LBC’s

0-10 reps = Lt Dans
11-20 reps = PJST
21-30 reps = BBSU’s
31-40 reps = Imperial Walkers
41-50 reps = 4 ct SSH

Time was called.

COT:
Count o Rama – 24!
Name o Rama
The Six – Deliverance – Talked about the kayak CSAUP as his first workout. Love the accountability and camaraderie from the group
Announcements:
BOM w/prayer: Prayers for YHC’s father Norm. Bluto, Wario and others.
Spreadsheets from the Gloom: Honor to lead the PAX through a fun workout. Guys seemed to enjoy it! Thanks to Stark for pushing me to lead cadence on a few of the exercises.
Podcast: https://podcasts.apple.com/us/podcast/the-yacht-or-nyacht-podcast/id1703927191.
Playlist: See above.

Backblast: February 2nd, 2025

AO: Pump Station Run

PAX:
Carmen Sandiego (Q)
Norm
Ukulele
Lonzo
Photon
Wax on
Phat Thor
Viper
Tarnished

Workout: Groundhog Day
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 warmup: 5 count brotivators, bat wings, failure to launch

The Thang:
Phat Thor, Viper, Tarnished and Wax On did their run. The rest joined me for a hybrid beatdown.

We celebrated Groundhog Day. Talked about history and trivia. Trivia was asked throughout the workout. If we got an answer wrong, 10 absolutions. This workout was a thought child of another region.

Headed down to the bottom of the hill.

1 round of Tabata Jump Rope

2 warmup runs up the hill.

There were 6 cones lined up the hill.

Ran to first cone for Burpees (x5), head back to the bottom.
 
Ran to second cone for Merkins (x10), back to first cone for Burpees (x5), back to the bottom.
 
Ran to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home.
 
Ran to fourth cone for Bonnie Blairs (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home
 
Ran to fifth cone for Mountain Climbers (x25), back to fourth cone for Bonnie Blairs (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home,
 
Ran to sixth cone for Plank Jacks (x30), back to fifth cone for mountain climbers (x25), back to fourth cone for Bonnie Blair’s (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5)

At the end, we each pushed the sled up the hill in a rotating fashion.

Count-O-Rama – 9
Name-O-Rama
The Six – Norm
LDP3
Ball of Man

F3
“11’s”
The Pump Station
2/2/25

PAX:
Warrio
Shepherd
Tarnished
Lonzo
Doubtfire
Crawdad
Echo
Photon
Ukulele
Phat Thor
Spaulding
Norm
Wax On
Carmen Sandiago
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

WARM UP:
10 Motivators in Cadence

THANG:

Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lt. Dan’s (2 is 1)
Run to far-section line

Far-Section Line:
10 Mt. Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Squats
Run back to staring line

Starting Line:
2 Merkins

Far-Section Line:
9 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).

COT: Sixth was: Lonzo

Leadership Ruck – Q1.6 Shorties
Backblast – Feb 1, 2025
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Geppetto-Q
Flo
Sherbert
Tarnished
Deliverance
Photon
Golden Gate
Carmen San Diego
Spackle
Huffy
Raven

No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust

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

Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.

What does sacrificial leadership look like in fatherhood, and how does it compare to leadership in other areas of life (work, community, faith)?

The article states that a man’s relationship with his children is one that can never be fully severed. How does this truth shape the way a father should approach his responsibilities, even in difficult seasons?

What are some practical ways a father can ensure he is “present, just, and warm” so that his children inherit a strong relational foundation?

The article describes a father as the “needle point of a compass.” What are the key values or principles that fathers should be anchored in to help guide their children effectively?

In what ways do modern cultural pressures challenge a father’s ability to be sacrificial, and how can men stay committed to their role despite these challenges?

The Sacrificial Relationship Between A Man And His Children
A man gives everything he has for his children
After the M, Shorties are next on the next ring on the Concentrica. The HIM’s relationship with his children is sacrificial because he will give up everything he has for them. How much money does he spend on each of his children? Simple: all the money he has divided by the number of children he is raising.
The HIM’s relationship with his children is unique in a critical way. It is the one connection that can never be fully severed. He can quit his job and get a new one. He can divorce his wife and remarry. But every child he has remains his child forever regardless of how far he may roam, how distant he may become or how many other children he may have. A man may depart from his children, but he cannot quit them. While he may hide from them physically or emotionally his responsibility for them is eternal, as will be the consequences if commits relationship malpractice in their upbringing. The seeds of discontent sown by the ineffective father will yield a legacy of damaged fruit.
The IMPACT (for good or bad) that a man has on his children cannot be underestimated
The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.
The HIM’s Commitment provides his children freedom
A father is to his children as the needle point of a compass is to the pencil. As they grow, the arc of their lives is naturally drawn further and further away from the center. The HIM founds his point in deep and solid rock, knowing this will ensure that the progressively enlarging circles his children draw will remain true. Even after he has left the Earth his children will rely throughout their lives upon him as the centering anchor empowering them to move boldly without fear of being cast loose from Virtue.
The HIM’s unwavering sacrifice for his children allows them the freedom to grow into the men and women they were created to be. He bears this in mind in all his works and efforts.
For them, he sacrifices everything.

COT: Led by Tarnished and Flo and YHC had to drive home and get phone for beatdown playlist!
Count o Rama – 11

Name o Rama
The Six – Raven
Announcements:
BOM w/prayer:
Spreadsheets from the Gloom:

Backblast: January 30th, 2025

AO: The Armory – Waterville Library – Waterville, OH

PAX:
Photon – Q
Carmen Sandiego
Echo
Fat Amy
Gang Box
Irish Hoss
Landslide
Manchester
Purdy
Rudy
Stark
Ukulele
Vespa
Viper

Workout: The Photon 500

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

SSH (2 is 1) – 250 (that is not a typo)

The “Thang”:

5 cones spaced along the parking lot at 10, 15, 20, 25, and 30 meters from the starting line.

10 reps of exercise 1 – out and back to 10m cone
15 reps of exercise 2 – out and back to 15m cone
20 reps of exercise 3 – out and back to 20m cone
25 reps of exercise 4 – out and back to 25m cone
30 reps of exercise 5 – out and back to 30m cone
Run lap around parking lot.

Exercise 5 becomes exercise 1 and all other exercise shift down one slot.

Repeat for 5 total rounds. Completion results in 100 reps of each of the 5 exercises, out and back 500m sprints, and 5 laps around parking lot.

Exercises:
Jump Squats
Skaters (2 is 1)
Flying Squirrels
Bonnie Blairs (2 is 1)
Skiers (2 is 1)

Ended with:
Count-O-Rama: 14
Name-O-Rama

The Six – Manchester

LDP3

Ball of Man

Spreadsheets from the Gloom: 20F and dry enough for suicides. And 500 SSH. So that was fun. This was another leg assault as my shoulder is still incapacitated, and it did not disappoint. The beatdown was hard enough, but the warmup of 500 SSH took it to a whole other level. That audible will go down as one of the better ones of all time. A good “loose” suggestion by Viper, and a heck of challenge in regards to calling cadence.

Other than the 8 minutes of SSH eating into the beatdown time, the loadout seemed just about perfect. Stark and Purdy got into the beginning of the last round with several PAX on their heels. With a warmup of normal duration, the entire workout should be doable. Doable, but not pleasant. This was IPC level intensity as suggested by Stark, and two days after the workout he even stated that it was the first time he had ever gotten sore calves from a beatdown. That has to count for something, right?

In lieu of songs that were all 500 seconds in duration, I opted for songs that were all 5:00 long. That route provided a nice variety, with a heavy emphasis on the phunk.

“Lettsanity” – Lettuce – 5:00
“In Hiding” – Pearl Jam – 5:00
“Play That Funky Music” – Wild Cherry – 5:00
“Tripping Billies” – Dave Matthews Band – 5:00
“(Don’t) Give Hate A Chance” – Jamiroquai – 5:00
“In The Meantime” – Spacehog – 5:00
“Baba O’Riley” – The Who – 5:00

This one will definitely see light of day again as it was an absolute burner. It may just end up in a “Photon Cup Series” later in the year…

As always, it was a pleasure to lead.

Backblast: January 26th, 2025

AO: The Pump Station – Hood Park – Perrysburg, OH

PAX:
Photon – Q
Doubtfire
Echo
Geppetto
Guardian
Huckleberry
Irish Hoss
Mamba
Manchester
Meatloaf
Shepherd
Tarnished
Ukulele

Workout: Rump Inflation At Thee Pump Station

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

Squats (2 is 1) – 12

Mosey down the hill to the waterfront

The “Thang”:

Perform 10 squats at the bottom of the hill.
Lunge walk up the hill to the first streetlight.
Perform 10 squats at the first streetlight of the hill.
Walk backwards down the hill.
Repeato until time.

Wear a rucksack or weighted vest during the entire duration of the beatdown.

Ended with:
Count-O-Rama: 13
Name-O-Rama

The Six – Tarnished

LDP3

Ball of Man

Spreadsheets from the Gloom: 33 and rain, but the ice held off. This was another beatdown built around my injured shoulder, and it was simple, but brutal. A lot of complaints were made. Seems as though many PAX were unaware of the difficulty of lunge walking up hill with a ruck on.

This was one for the butts, and the playlist kept that in mind.

“Da Butt” – E.U.
“Brick House” – Commodores
“More Bounce To The Ounce” – Zapp
“(Shake, Shake, Shake) Shake Your Booty” – KC & The Sunshine Band
“Booty City” – Black Joe Lewis & The Honeybears
“Rumpofsteelskin” – Parliament
“Shake Your Rump To The Funk” – The Bar-Kays
“Rump Shaker” – Wreckx-N-Effect
“Shake Your Rump” – Beastie Boys

It was a pleasure to lead this one. And thanks for the complaints!

1/31/2025

PAX
Footloose – Q
Norm

Lunch Murph at Coronado.