Author: wstark

Ruck On Ruck Off Backblast

Welcome
Mission
Principles

Pax
Zimba
Flipper
Echo
Van Wilder
Flo (Q)

Rucked 2.5 miles with two stops to perform 30 four count merkins

COT

PAX:
Lonzo
Viper
Rudy
Big Spoon
Doogie
Mercy (q)
Landslide
Bruce
Faultline
Spaulding
Rumor

Murph. The distance is 2 miles either way. There is no dispute. The proper Murph starts at the fence.

“There is a wisdom in a multitude of tracking devices.”

COT.

7 PAX – Follow the Leader
Q – Manchester
Brickyard
Fault Line
Viper
Rudy
Fat Amy
Purdy

Echo-Q
Meatloaf
Landslide
Norm
Spaulding
Stay Puft
Wario
Opening, then warmups. SSH,windmills in cadence. Stretch on own
Beatdown was 10 exercises and 10 reps each. After each round run a lap. Each time you finish a round you add a lap.
Exercises were
10 man makers
10 American hammers w/ block
10 WW3’s
10 jump overs 2×1(over block)
10 flutter kicks 4×1 holding block up
10 squat thrusters
10 block rows
10 curls
10 block swings
10 block squats
Closing, Norm was 6

8 Year F3 Anniversary BB

Welcome
Mission
Principles

Pax
Longhorn
Flipper
Guardian
Nitrous
Meatloaf
Spalding
Photon
Flo (Q)

Warm up
SSH
World’s greatest stretch

Performed 1000 reps in cadence three rounds of four count exercise.

American hammers
Rows
Merkins
Squats
Flutter Kicks
Overhead press
Monkey Humpers
Swings
Mountain climbers
Curls

NOR
Announcements
LDP

Prayer

Route 66

Pax:
Armstrong
Deliverance
Fallout Boy (Q)

Route 66 warm up lap around the building, shuffling door to door, increasing numbers of burpees reps 1 to11. In the parking lot, 4 corners with 2 absolutions at the center. 3 rounds 20 reps each station. Arms (curl, row, kbs), Legs (squat, murder bunny, lunge – 10 out and back), push (incline, decline, and block press), ab (block sit up, 'flutter block', plank til help comes).

27 October 2025 Backblast: Colson and Southie posted.

Warmup: Bear crawls, Karaokes – 25 yards; 50 Don Quixotes.

X out: Run 1 mile + 10 Burpees
Run 1 mile + 10 Burpees + 20 Bent-over Rows
Run 1 mile + 10 Burpees + 20 Bent-over Rows + 30 Bicep Curls.

End with COT.

AO: The Pump Station Run

PAX:
Ukulele-Q
Fossil
Photon
Flat Rate
Radio
Weeble Weibull – FNG named at the 2nd beatdown

Workout: Stairs and Hill run

FNG’s: 1

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-ups:
None, simply started running on a slower pace.

The Thang:

Run up and down the hill and stairs on the “Pump Station” , then run to “The Wall” go up the ramp down the stairs and around the loop to run up the stairs and down the hill and back to the stairs on the “Pump Station

Reflection: Everyone took it on an easier pace. Me and Flat Rate stayed at the front. Good to see Radio back to running after a few months, he did good. Photon stayed with his FNG and Fossil most of the time, eventually walking for a while showing some good fellowship to the new guy.

Music: no music this day

Count-O-Rama: 6
Name-O-Rama

The Six – Ukulele

LDP3

Q Tip Rewind. Radio focused on Q tip #2, “Try to incorporate one new movement that hasn’t been done to keep things interesting.”

Backblast – October 26, 2025
AO: Pump Station – Hood Park – Perrysburg, OH
PAX:
Geppetto – Q
Coconut – Q
Doubtfire – Q
Casper – Q
Mamba
Photon
Radio
Ukulele
Shepard
Flat Rate
Spaulding
Manchester
Lego
Fossil
Weeble Weibull – FNG

Workout: 4q's, 1beatdown
Quad Q beatdown!
Casper: F3 – Fitness, Fellowship, Faith

Coconut: 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

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

Geppetto: Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt. If you do get hurt, you cannot hold F3, Black Swamp or the Q’s responsible.

I’ve had a workout idea for years to play the longest live version of #41 by Dave Matthews Band. I asked fellow DMB fans Casper, Coconut, and Doubtife to Co-Q the workout.

The Thang:

Warmup (Doubtfire): In cadence SSH’s, Mt. Climbers, Willy Mays Hayes’s

First section (Doubtfire) “Playing time against my troubled soul, oh but the difficulty’s coming here.”:

Mosey to the bottom of the hill closest to the river and the boat launch. I introduced two activities both with the same rules just in different locations. Pax sprinted up the hill and if they made it in a certain amount of time it reduced the number of Burpee's we had to do at the end. Each man was responsible for three Burpee's so the number of men that did not finish in the allotted time of 30 seconds we had to do Burpee's for each of those men second round was up top different course same rules. Along with the same results this time it was absolutions. I passed it off to Geppetto after that.

Second section (Geppetto): “I will go in this way, and find my own way out.”
From the bottom of the hill, PAX perform ten reps of one exercise determined by Q (below), run to 2nd streetlight and perform ten reps of an exercise of their choosing. Run down the ramp and repeato.
Q exercises: BBSU’s, Flutter Kicks, American Hammers, Leg Lifts

Third section (Casper): #41 interlude

Reiterated the fact that 2 full bands were playing on this version on #41

Carter Beauford and Future Man drum off with interpolations of the Flecktones' "Sojourn of Arjuna".

Attempted to replicate the feeling of a long drum solo, with arms beginning Moroccan Night Clubs, adding bass drum with squats, followed by No Surrenders, lunges and air presses. Just as good musicians listen to each other in a jam, the Q listened for PAX complaints to switch exercises. Kicked over to Coconut as the jam needed to progress.

Fourth section (Coconut):

As Dave says, "I will bring (you) water…
So we mounted a CSAUP-style bucket chain to bring water from A to B. With three buckets going, PAX would move a bucket to the next cone in the chain and hand it off, then wait there doing SSH until receiving the next bucket.
We didn't manage to fill and move 41 buckets, but at least 41 gallons!

Time called as the song came to an end and we moseyed to top of hill for COT.

COT:
Count o Rama – Fifteen
Name o Rama

The Six – Mamba: EH’d by Geppetto. Named because he likes Kobe Bryant and his line of basketball shoes. He keeps coming back to F3 because he enjoys working out and likes getting coffee afterwards with the PAX.

LDP3 – Ukulele shared the importance of starting and ending workouts on time. And that if a PAX is willing to give criticism they must also be willing to accept criticism.

Announcements: November CSAUP next month, Adopt-A-Road cleanup today! Fundraiser for Mosaic and New Year F3 gathering. Check out MC for deets.

BOM w/prayer: Prayers for PAX and family members fighting cancer: Jody DuShane, Wario, Bluto, Huckeberry and Gulliver.

Spreadsheets from the Gloom: High 30s. Party at the boat club from the night before did not impede our beatdown plans. FNG named “Weeble Weibull” because he went to college for statistics. Shepard mentioned the “Weibull curve”. Photon said “Weeble Weibull” and I loved it so that is what we went with.

Grateful to Coco, Casper and Doubtfire for helping me bring this workout idea to life. It was a privledge to Q with them.

Great Coffeteria as always at Bards after.

Playlist (can it be classified as a playlist if its only one song?!?!):
#41 by Dave Matthews Band, Live on 04.20.2002 from the Corel Centre, Ottawa, ON, Canada.

Video of performance available here: https://youtu.be/S828_f0-dQI?si=U9LrQCo3MF7aXkqM.

Backblast: October 25th, 2025

AO: Fortress

PAX:
Carmen Sandiego-Q
Photon
Sherpa
Flo
Tarnished
Guardian
Ukulele
Thor
Meatloaf
Longhorn
Callahan
Footloose
Beaker
Fat Amy
Madden
Iso
Van Wilder
Slurpee

Workout: October CSAUP

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 with a Circle of Trust
Credo: Leave no man behind but leave no man where you found him

The Thang:

11+ miles of rucking Perrysburg. Left the Fortress at 4:30 am and rucked to the Pump Station where we each picked up 2 bricks to carry with us all the way to the Necropolis.

Before we got there, we stopped at the Wall for Van Wilder’s beatdown. He gave us different weights to carry as we did the loop. Under 20lbs do thrusters, over 20 do squats. We did that with a timer and rotated the equipment.

We then left for Necropolis. We talked about the Art of War and Atomic Habits and discussed point of views with the partners we were with.

Then we rucked to Grantland. We found a lonely sled on the track that we had to move around for a whole lap. We then went to the tennis courts to see Photon’s thriller beatdown.

Dance moves included lunges, squat kicks, boy band, monkey humpers, skiers, SSH’s, flying squirrels, high knees, star jumps, Al Gore, compass. After each round we ran a lap after each exercise. Those exercises was compounded to create a dance.

We then rucked back to the Fortress to do Flo’s beatdown. He set up stations in the grass that we completed with a partner.

Tire throw, pallet pull, squats and kettle bell swings.

Count-O-Rama: 18
Name-O-Rama

The Six – Beaker

LDP3

Ball of Man

At the end we celebrated our accomplishment with breakfast. So thankful for everyone that showed!