Author: wstark

PAX
FLK
Stark
Djibouti
Arcy
Fat Amy
Runt
Zimba
Crawdad
Quick Draw Q

Warmup.

Quick run through of stations.

potato pickers
s2a in cadence (cadence needs work)

Station 1 – about 15 min
20 LBC
20 Air Presses
20 Freddy Mercury (2 is 1)
5 Burpees

One person does reverse murder, bunny, with tail drag (24kilo kettle on battle rope -much better in grass)

Repeat

Station 2 – about 15 min

20 SSH
10 Squats
Run to distant cone
10 Full Merkins
Run back and repeat

Station 3 – about 15 min

One knee over the head twisting ball slams – 15 lb and 14 lb slam balls
6 slams then Backward overhead throw

Repeat

4 Pax total – great morning to be alive

Manchester as Q
Purdy
Vespa
Echo

Meatloaf – Q
Sprocket
Mercy
Big Spoon
Photon

Do 1 burpee and add one every 200m so you’ll stop for burpees twice around the track adding another one each tim

30 March 2026 Backblast: Southie posted. Completed a Murph.

F3 Black Swamp – Defiance
Backblast
Men Present: Bob Ross, Southie
Workout: Shelter Pyramid

Warm-Up: 100 Side Straddle Hops

The Thang: Coupon Pyramid (up to 20, then back down)
– Coupon Thrusters, Coupon Bent Rows, Push-Ups, Air Squats, Coupon Curls, Burpees;
Reps climbed 5 → 10 → 15 → 20 then back down 15 → 10 → 5
COT

Backblast –March 29, 2026
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Tarnished
Ukelele
Echo
Lyman
Jersey
Gold Star
Geppetto – Q

Workout: This Ain’t Happenin’ Again

No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – 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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Warmup:

The ”Thang”:

Intro / Warm-Up
Cadence:
SSH x 25
Imperial Walkers x 15
Moroccan Nightclubs x 10

Walk down hill to river

Round one
10 Merkins
15 Squats
20 Mountain Climbers (4=1)
Bear Crawl to 1st Light Post, mosey back
Repeato

Round two
Partner A: Carry block (PAX Choice) – 1st Lightpost and back
Partner B:
5 Burpees
10 Bonnie Blair’s / Lunges (2=1
Switch when Partner A gets back to start.

Round three
15 Burpees
20 Big Boys
25 Squats

Round four
10 Coupon Thrusters
15 Bent Over Rows
20 Coupon Swings
Repeato

Finish
All PAX plank
One at a time: Bear crawl lap around circle

Count-O-Rama – Seven
Name-O-Rama
Circle of Trust
Sharing of the six – Lyman – EH’d by Stalker. Made excuses early on but took the advice of his M and posted to a ruck/run and got his name because he restores boats for a living. Grateful for the group.

Announcements: Playhouse build needs fundraising dollars and additional volunteers. Whiskey/beer swap coming up.

Ball of Man with Prayer: Prayers for Echo and his family. Prayers for Alissa. Prayers for us as we reflect on Palm Sunday, the coming of Good Friday and the hope in the Resurrection.

Spreadsheets from the Gloom: Low to mid 30’s. It was an honor to lead. Nice to see everyone and to enjoy a little Coffeteria after.

Playlist:
Grace is Gone – Dave Matthews Band. Don’t @ me. This is as country as DMB gets. And its my beatdown and my playlist so I make the rules
You Never Even Called Me By My Name – David Allan Coe
Boot Scootin’ Boogie – Brooks & Dunn
Folsom Prison Blues (Live) – Johnny Cash
Whiskey Girl – Toby Keith
Gary – Stephen Wilson Jr
Hello Again – Dave Matthews Band. See above.
Year To Be Young 1994 – Stephen Wilson Jr
Fast Car – Luke Combs
The Church on Cumberland Road – Shenandoah
Stand By Me (Live at The Print Shop) – Stephen Wilson Jr

Backblast –March 28, 2026
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Tarnished
Coconut
BInford
Photon
Geppetto – Q

Workout: Leadership Ruck

No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – 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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.

Discussion questions:

“Where in your life are you kind of running solo right now… and if you’re honest, how’s that actually going?”
“How do you decide if a guy is someone you can actually rely on—not just a good dude, but someone you’d link up with in leadership?”
“When have you seen someone’s true colors show up under pressure—good or bad?”
“What’s something hard you’ve gone through with other guys that actually brought you closer?”
Count-O-Rama – Five
Name-O-Rama
Circle of Trust
Sharing of the six – Binford

Announcements: Playhouse build needs fundraising dollars and additional volunteers. Whiskey/beer swap coming up.

Ball of Man with Prayer
Spreadsheets from the Gloom: High 20s, some breeze.

It was an honor to lead.

Echo-Q
Ukulele
Opening and we warmed up walking to bottom of hill.
Beatdown we ran down to the wall and did 5 times up and down the stairs. Ran back to the hill and ran that up and down 5 times. Ran back to wall and stairs 5 times. Got back to the hill and we walked up and down 6-7 times due to my side hurting. GREAT conversation with Ukulele. He is wise beyond his years!!!!

Backblast: March 28th, 2026

AO: The Fortress

PAX:
Photon – Q
Ukulele – Q
Tarnished
Binford

Workout: SSHOP ‘Til You Drop

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: none, we went straight into SSH

The “Thang”:

54 min AMRAP of SSH divided in 3 18min phases.
Each Phase is broken into 6 minute segments where you can start doing SSH again if you had dropped. The 6 minute segments were divided in 2 for 3 minutes of alternative exercises when you stop doing SSH.
Phase 1 Exercises: Step Ups in the first 3 minutes of the 6, and flutter kicks in the second.
Phase 2 Exercises: Crab Cakes and then Never Surrenders
Phase 3 Exercises: Flying Squirrels and then Cactus Squats
All exercises in cadence with the tempo of the song playing.

Ended with:
Count-O-Rama: 4
Name-O-Rama

The Six – Binford

LDP3

Ball of Man

Playlist:
Danny And The Juniors – At The Top
The Rollings Stones – Start Me Up(2009 Remaster)
House Of Pain – Jump Around
Van Halen – Jump
The Rolling Stones – Jumpin’ Jack Flash
Junior Senior – Move Your Feet
The Bar-Kays – More And More
Help – Jamiroquai- Canned Hear(Live at Ahoy)
SWG / Single White Glove – DON’T STOP ‘TIL YOU GET ENOUGH(Extended Mix)
Commodores – Hold On
King’s Trust Music – Rick Astley – Never Gonna Give You Up
The Dirty Dozen Brass Band – My Feet Can’t Fail Me Now
Linking Park – Numb
Jane’s Addiction – Stop

Battlefield Ruck/run 3/28
Q Arcy
Runt
Zimba
Crawdad
Echo
Full Pull
Fat Amy