Author: wstark

Meatloaf – Q
Huckleberry
Nitrous
Gold Star
Spaulding
Tarnished

Impossible Mile but only around islands (~250 meter loop)

Once we all finished we did a couple core exercises to cap off our time

12/24/25
PAX:
Footloose – Q
Wario
Meatloaf
Nomad
Rudy
Waldo
Spaulding
Purdy
Lug Nut

Modified Murph

Starting at the pullup bars/playground, do 1 murph round (10-20-30), then run around the pool and back to the pull up bars. Repeato.

NOTE: 1 lap around the pool is equal to .2 miles.

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

PAX:
Ukulele – Q
Carmen Sandiego
Thor
Huckleberry
Tarnished
Callahan
Echo
Tai Guy
Doubtfire

Workout: Present Assembly Line

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: 24
Chain Breakers: 12
Windmills: 12

The Thang:
Make a line with each guy at about arms reach distance from each other. Swing the blocks sideways from one side of the line to the other, then do 10 reps of a block exercise of a pax choice. Repeat turned the other direction to balance the use of both sides of the body, then have another pax pick and exercise. Do that across the whole parking lot or until time is finished.
Reminder to keep the core stable and engaged the whole time whole swinging the blocks for safety.

Reflection: The workout went well and we became more efficient at moving the blocks as time went on. The pax were making different structures with the blocks at the end of the line every time, and everyone seemed to be in joyful spirit, thanks be to God.

Music: Random Christmas rock playlist on spotify.

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Carmen Sandiego

LDP3 – QSL 38

Ball of Man

AO: The commons

PAX:

Gold Star
Anchor
Ponzi
Wario-Q

F3: Fitness, Fellowship, Faith;

Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust

Our credo is: Leave no man behind yet leave no man where you found him.

Warm up: 7 count Motivator

Workout: Office Christmas party

Our beat down was inspired by the white elephant gift exchange in the office.
Several exercises were written down on folded pieces of paper in a bowl. We went around the circle and took turns drawing an exercise out for the bowl. Once drawn we would all do the exercise drawn from the bowl.
Similar to the white elephant gift exchange we also could choose to steal someone else's drawn exercise on our turn if we so chose.
We placed the exercises we drew or stole in front of us, then at the end of the workout, around 1849, did an AMRAP of all our exercises for 5 minutes.

COR
NOR
6 from Anchor
Announcements
LDP3 from Gold Star
Prayer

12/22/25

PAX:
Footloose
Meatloaf
Wario
Lug Nut
Arcy
Landslide
Stark
Pooh Bear

VCR
(does not stand for Very Calm Run)

Begin at cone 1 on track. Press play into the Fast Forward zone and sprint to cone 2. Beginning at cone 2, run to cone 3. Press pause at cone 3 and do 20 reps of the non-block (core) exercise for that round. Press play and run to cone 1. Press fast forward and sprint to cone 2. At cone 2, rewind and run backwards back to cone 1. Press pause and do 20 reps of the block exercise for that round.
Repeato for the following rounds.

Exercises:
JLos (2:1) – Goblet squats
Oh-Heys (1:1) – Rows
Captain Thors – Overhead press
Leg Raises – Alternating hand merkins
Burpees – WWIII sit ups

Echo-Q
OSHA
Manchester
Doubtfire
Rudy
Cinnamons
Purdy
Fat Amy
Viper
Opening, warmups were stretch on own and chain breakers in cadence
Beatdown was EMOM on a five round loop.
1st minute was 10 burpees
2nd minute was 25 curls or 20 block swings
3rd minute was 10 absolutions
4th minute was 25 curls or 30 rows
5th minute was rest
Repeat for whole time. We went through 7 rounds.
COT and OSHA was the 6

12/17/25 0530-0615 Pick Your Poison- Beatdown

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Thor
Rumor
Photon
Isosceles
Guardian
Footloose
Huckleberry
Spaulding
Bourbon
Longhorn-Q

Warmup-inside the pavillion: 21 SSH IC, 10 Potato pickers IC-

The Thang:
We performed 2 rounds of 11's. I had 4 rounds prepared and pax had the opportunity to vote on a number between one and four. Each one of my poisonous 11's were assigned a number. The winning vote determined which 11 we did. Before the 11's there was a trivia question also, correct was an easier MOT and incorrect was more difficult. Below are the 11s we got to.

1st 11's:
BBS- 2 is 1
Goblet Squat with Block
MOT
Correct-walking lunges Incorrect- Mosey
Only 2 Pax guessed correctly

2nd 11's:
Burpees
Block push press overhead
MOT
Correct-walk like a BadA$$ Incorrect: LungeWorm
Only 1 PAX guessed incorrectly.

Lots of leg work: Lunges really made a lot of work for the legs. In the end everyone should have much stronger leg and glute muscles!

COR
NOR
6- Rumor
LDP3
Announcements – Holiday party, all AO's closed on Christmas!
Prayer to end

Parks & Wreck my body
**rotating partner workout, accumulative exercises as the other partner “running” 15 yards down and back to Pawnee**

Accumulative Exercises:
50 blockies – murder bunny
100 merkins – reverse murder bunny
150 Bonnie Blair’s – bear crawl
200 WW2 sit-ups – crawl bear
250 goblet squats – rifle carry
*pick up the 6

COT
PAX: Pennywise and Colson

Backblast for "Caroling" on 12/20/2025

PAX:
Stark
Spaulding
Tarnished
Thor
Guardian
Photon
Casper
Meatloaf
Coconut (Q)

Stats: low 20's and light breezes at 0630 as we circled up at the shovel flag.

Intro–Mission, Core Principles, and disclaimer. We moved quickly to the adjacent field so guys weren't standing around in the cold.
Warm-o-rama
– First had a party where we rocked around the Christmas tree. For the duration of Brenda Lee's classic, we ran a serpentine path around the various spruce, fir, and pine trees nearby. Returning to the same point.
– Before going out caroling, we wanted to clear away the sins of the past hour/week/month/year etc. 10 Absolutions IC.

THANG: for each song, there are 2 exercises, just have to follow the song carefully to catch the triggers to switch from a to b. just like with Sally or Thunderstruck. if ALL PAX are able to endure the whole song, we get a tally on the nice list, and a gift. if ANY PAX are not, then the lump of coal is a penalty exercise.
1) Angels We Have Heard On High (by KING & COUNTRY)
– 2 trigger words–"Angels" and "Gloria". when a trigger word is heard switch to Aussie Snow Angels (for "Angels", of course), or Plank for "Gloria" continue until the next trigger word.
-Stats: 2 Naughty, 7 Nice. Lump of Coal is 10 air squats.

2) O Holy Night (by Josh Groban)
Owing to the line "Fall on your knees!" Of course we had to do No surrenders. The change up; anytime the word "night" is said, do a burpee.
Stats: 2 Naughty, 7 Nice. Lump of coal–10 squats and 10 merkins

3) Go Tell It on the Mountain (by KING & COUNTRY, with Gabby Barrett)
Mountain climbers during the Choruses, Al Gore during the verses.
Stats: 1 naughty, 8 Nice. Lump of coal–10 squats, 10 Merkins, 10 BBSU.

4) We Wish You a Merry Christmas (by Pentatonix)
Of course it had to be Puddin Scoops for the line "now bring us some figgy puddin" and what better to go with figgy puddin than some crab cakes?
Puddin scoops during verses, Crab Cakes during choruses.
Stats: 2 naughty, 7 Nice. Lump of coal–10 squats, 10 merkins, 10 BBSU, 10 Peter Parkers.

5) Up on a Housetop (by Forrest Frank)
Start in a 90-degree squat position. on the trigger word "Up" raise up, just a couple inches to a higher squat. on "Down", get low–past 90 into a low squat position. and on "click, click, click" stomp your feet.
Stats: there were some naughty! Lump of coal–10 squats, 10 merkins, 10 BBSU, 10 Peter Parker and 10 Burpees.

Final stats–9 naughty 🙁
After caroling and finding out who was naughty and who was nice, and to close things out, we moseyed to the sounds of 'Run Rudolph Run (by Chuck Berry) to the playground where all pax did 9 Pullups and 9 2:1 step ups to pay for the naughtiness of the group. Then Ran with Rudolph back to the flag for COT

COR/NOR and Tarnished was the 6.

In the LDP3 this week, discussion has been on slowing down, intentionally. Take the time to appreciate your 'now' today. Who you're with, especially. You never know when your last time to see that person–ever in life–will be. Try to treat them in a way that you wouldn't regret if this interaction were the last one you were ever able to have with them.

Date: 12/20/2025
Time: 5:30 – 6:30 AM
Location: The Fortress

Leadership Ruck – Year End Review

Pax: 7 Total
Casper
Mercy
Flo
Meatloaf
Photon
Guardian
Tarnished – Q

F3 Fitness, Fellowship, Faith

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Credo/Disclaimer

Discussion:
Reflections on the year to jump start being more intentional in 2026.

The goal is not to control everything—it’s to decide what matters before everything competes for our attention. A good year doesn’t happen by accident. It happens because a man chooses a rhythm and lives it.

COT
Count-O-Rama
Name-O-Rama
6: Guardian
Announcements
LDP – Slowing
Prayer