Author: wstark

Echo-Q
Footloose
Purdy
Waldo
Rudy
Lug Nut
Rumor
Viper
Lonzo
Fat Amy
Photon
Big Spoon
Manchester
Gold Wing
Guardian
Doubtfire
Norm
Wario
Opening and wam up. We did some stretches on our own and 50, 4 count SSH’s.
Beatdown we moseyed to the bricks out front and did 50 step ups (both legs equal 1, moseyed back towards the hill stopping to do a circle murkin to 50. Moseyed the rest of the way to hill and did a circle burpee to 50. We were going to do 50 hill sprints combined, but hill was all ice so we stopped that when everyone got to the top!! Moseyed down backside of hill to do 50 flutter kicks 4×1! We moseyed back around to front of hill for a circle solution, but ground was too icy, so we did a line solution! Hold plank and everyone does an absolution until we got to 50! Moseyed back to library and did a circle burpee and a circle merkin. Closing and Rumor was the 6! Thanks to everyone who came out to celebrate my 50th birthday F3 style!!!

Murph – 12/16/2025

7 Men at the Murph today. The loop was a bit dicey so some decided to run the trail instead. Thanks to Cinnamons, for picking up the 6 on the music and timer after the speaker gave out.

Only two more Murphs left in 2025! Make sure you get out to one.

PAX
Rumor
Shepherds Pie
Big Spoon
Mercy
Footloose
Rudy
Norm – Q

Jingle Bell Run on 12/16/2025

PAX:
Mile High
Isosceles
Photon
Coconut (Q)

Intro by Carmen SanDiego from the ruck.
in Al Gore–Mission, Core Principles, Credo, Disclaimer

about 15°F at 0530, clear with light breezes
Run up river road and around the cemetery to Bethel Church and regroup for a christmas light tour through the Meigs-on-the-River neighborhoods. Sadly most houses had their lights, if lights there were, off.
After a couple miles of that, we jaunted up Indiana to the RR tracks where my favorite-ly decorated house of 2025 sits. enjoyed those lights before running back to lower Necropolis for COT.

Gulliver 6.

Be the light in someone's day today!

Backblast: December 16th, 2025
AO: Lower Necroplis

PAX:
Carmen Sandiego- Q
Longhorn
Gulliver
Huckleberry

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

The “Thang”:

Rucked close to 3 miles. Headed to 2nd street, turned on Walnut to Indiana, and rucked back. For every dad joke we got wrong, we had to do 10 squats.

COT
The Six – Gulliver
LDP3 – ISO
Topic was about not being in a hurry. Stop, reflect at times to enjoy the present.

Announcements: Holiday Party is coming up. Mae sure to rsvp and pay Huckleberry.

Great to see Gulliver out. He’s an inspiration to us all!

Vhs rewind

Pax:
Manchester
Goldwing
Lug nut
Rudy – Q

Workout:
Round 1 (Play)
Squats
Push-Ups
Alternating Lunges
Plank Shoulder Taps

Round 2 (Fast Forward)
Jump Squats
Mountain Climbers
Burpees
High Knees

Round 3 (Rewind)
Slow forward fold

12/15/25 Camelot
Yoshi Beatdown

Intro/Welcome
Mission
Core Principles

IC Warmup:
SSH x 20
Windmills x 10
Potato Pickers x 10

The Thang:
11s style workout. 4 rounds, 8 min each with a 2 min run/rest inbetween

Round 1: Merkins & Squats
Round 2: SSHs & Imperial Walkers (2 is 1)
Round 3: Big Boys & American Hammers (2 is 1)
Round 4: Rows & Curls

The rounds were straight reps. No transportation inbetween. 10 Merkins then 1 Squat, 9 Merkins then 2 Squats, etc.

1st run we ran to the end of the blue building on the trail and by the time we got back the next round had already started. Changed the next run to the 2nd light pole. When we got back we typically had 20-30 sec of rest.

We didn’t get through Round 4 due to time. We completed 11 reps of each exercise then called it.

Count o rama
Name o rama
6 – Manchester
LDP3 – Purdy
Announcements – F3 Holiday Gathering (pay Huck)
Words of Affirmation

COT
Pax:
Yoshi (Q)
Rudy
Manchester
Purdy

12/15/25
Bill of Rights Beatdown
The Nest

Pax:
Armstrong
Fallout Boy
Deliverance
Raven ~ Qic

Intro
-5 Principles
-Today is Bill of Rights Day, commemorating the ratification of the first 10 amendments. To "celebrate" we did 10 reps of the exercises in our warmup.
-Warmup:
lap, Abe Vigodas, SSHs.

The Thang:
Death by Ladder:
50 Monkey Humpers – 10 Merkins – 50 Imperial Walkers
40 Monkey Humpers – 20 Merkins – 40 Imperial Walkers
30 Monkey Humpers – 30 Merkins – 30 Imperial Walkers
20 Monkey Humpers – 40 Merkins – 20 Imperial Walkers
10 Monkey Humpers – 50 Merkins – 10 Imperial Walkers
Lap
Rinse and repeat, changing the exercises in round 2.
LBC – Squats – Wall Sits w/ calf raise on the number that you count (count 10,20,30,40&50 for the rounds).
Lap
We had a few extra minutes so we ran through all 6 exercises, 20 reps each.

It was a great chilly morning somewhere in the single digits or close to, With windchill, it was close to zero. Movement kept us warm and the company was above par, as usual.

I love this group of men, the PAX of F3. Life without them would be vastly different. I am grateful.

As always it was an honor to lead.

AYE!

Raven.

12/15/2025 – CSAUP Beatdown

We had 16 brave soles show up for the beatdown at the Battlefield. Unfortunately, we finished a little after our Fortress brothers, with a time of 26:42.

PAX –
TuPac
Yeast
Deep Impact
Viper
Fat Amy
Waldo
Lonzo
Yoshi
Zimba
Footloose
Crawdad
Arcy
Lug Nut
Quick Draw
Wario
Norm – Q

Meatloaf – Q
Rumor
Big Spoon
Landslide
Gulliver
Waldo

Thing:
1 lap = 500m

5 Squat Thrusters
Move block 100 meters
Run 200m
15 burpees
Run 200m (gets you back to where your block is)
Repeat

Backblast

Dora
Colson

Mike run.
8 rounds of Billy Madison. 24 reps each round.

1. Side straddle hop
2. Diamond merkin
3. Squat
4. BBC
5. Overhead press
6. Block jump
7. Halo circle
8. Block curl

COT