Author: wstark

Beatdown on 2/18/25

Q: Everest

PAX List:
Huckleberry
Salisbury
Gold Star

Teams of 2, rolled a dice to determine the workout for the other team.

3/5/25
Grantland
The Giving Tree
Irish Hoss – Q
Huck
Photon
Ukelele
Echo
Carmen SanDiego
Capital

Warmup
8 count motivator
Imperial walker
Chainbreakers

Beatdown followed the story of the giving tree.

Phase 1 – boy playing with Tree 2rounds of below.
Jungle boys x 20
Mt. climbers x30
Kracken Burpees x10
Run – boy running off
Money Apples to sell –
Apple pickers 10 / lt. dans x15/ goblet x20 squat
Run
House – branches to builde
30 Rows / 30 curls / 30presses
Run
Trunk – Boat
20 Buzz saw / rifle carry / 20American hammers
Run
Stump – sit and rest
Cactus jump Rick Flare squats – as a group in cadence.

Ended in COT

3/5/25 0500-0630 Blackops vert ruck at Maple St boat launch

4 miles ish and 760 ft of elevation with a 70lb sandbag swap and a rucksack hill sprint rotation.

Pax:
Piggly wiggly
Iso
Callahan
Purdy
Guardian- Q

COR
NOR
6 – Piggly Wiggly
Announcements (gear order, Blackops spartan training, raffle in memory of Geppetto’s dad)
LDP 3 – meetings
Prayer (Callahan’s family, Purdy’s parents, Geppetto’s family)

3/5– Black Ops Hill Sprints

Q – Full Pull

PAX:

GMO
Viper
Pooh Bear 


The Thang:


Warm-up – Round of dynamic stretching

Run to Hill

Sprint up the hill
Walk/recover jog down the back
Repeato

Run back to parking lot
COT

Lonzo
Lyman
Footloose
Gepetto
Bourbon
Woodstock – Q

Played a game of memory:
Cossack squats
Curls
Incline merkins
Rows
Rocket Squats
Ssh
Hillbilly Walkers
Mtn Climbers
Shoulder press
Kettlebell swing
Lt Dans
Burpees
Calf Raises

Finished with suicides.

Great morning to be back out.

Necropolis ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Workout:
We rucked to the top side of Fort Meigs the long way. We carried a 20 lb sand bag rotating every three minutes with 20 reps of curls, shoulder press, or skull crushers. We got 2.89 miles in.
6 Speech
Count-o-rama: 3
Name-o-rama:
Bulldog
Huffy
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

Meatloaf – Q
Manchester
Wax On
Doubtfire
Deep Water
Landslide
Mercy
Footloose
Isosceles
Rudy
Yoshi
Shepherd

We did the Murph

Backblast:
Monday Fun Run
Pax: Dora, Cheyenne, Southie, Colson, Brogan (Q)
Warmup: Stretches and 20 Don Quixotes
Workout: 3 mile run, pull-ups to failure, 20 merkins, 15 wide stance merkins, 20 squats, 10 Bulgarian split squats on each leg.

Ended with COT

QIC – Stark

PAX
Full Pull
Irish Hoss
Geppetto
Capital
Badger
Huckleberry
Van Gogh
Viper
Life Alert
Photon

The Thang
Circle of Pain
Box Cutters
Skiers
Kick Throughs
in Cadence x2

Then run a circuit of about 50 yards out and back with 3 burpee stations of 5 burpees per cone.

Set 2
Hello Dolly's
Good Mornings
Nolan Ryan's
In cadence x2

Run the Circuit

Set 3
Plank Jack
Superman
Ninja Squat
x 2 in Cadence

Run the Circuit

We had time for a few PAX to add in their own core exercises in cadence. Irish Hoss stepped in with some Big Boy Sit Ups. Geppetto through in the American Hammers, and Photon put a cherry on top with absolutions!

NOR COR

Always and Honor
Always my Pleasure
~Stark

**** UPDATE*****

QIC: Gulliver

PAX:

Van Wilder
Chubbs
Chanel
Mjollnir