Author: wstark

Date: 01/16/2025
Time: 4:40 – 5:25 AM
Location: The Wall, Riverside Park

Black Ops – Pre-Ruck at the Wall

Pax: Total 3
Piggly Wiggly
Mile High
Tarnished – Q

F3 Fitness, Fellowship, Faith
Mission
5 Core Principles

Backblast: January 18th, 2025

AO: Battlefield (Ruck)

PAX:
Carmen Sandiego (Q)
Salisbury
Spackle (FNG)
Klepto
Footloose
Porch Pirate (FNG)
Bulldog
Sherbert
Runt
Norm
Photon

Workout: Keepy Uppy Ruck
FNG’s: Yes, 2. Noted in the pax list.

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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

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

The Thang:

2.46 miles of rucking while keeping a coupon up in the air rotating every minute.

Had some time left over so we did green sally up, green sally down with squats. Stretched with Willie Mayes Hayes.

Count-O-Rama – 11
Name-O-Rama
The Six – Runt
LDP3
Ball of Man

Without Fail – Leadership Ruck

Pax: Ruck…
Capitol
Deliverance (Q)
Flo
Golden Gate
Huffy
Tarnished
Pax: Run…
Callahan
Guardian
Iso
Phat Thor
Socket

Without Fail (Leadership Ruck)

1) We start with a question:
What would you do if you knew that you could not fail?

2)Consider this thing that you have identified.
Does being able to do this satisfy a need in your life?

3) Now that you have identified it,
Is there another way to meet that need in your life?

4) Back to that first question.
That thing you would do if you could not fail…Is there a reason not to try?

5) Just in case your chosen activity hasn’t been very inciteful, let’s try this…
What energizes you? What sort of things do you get excited or motivated about?

6) Let’s see if we end up in the same place.
After considering what energizes you…What would you do if you knew that you could not fail?

1.16.2025 Beatdown at Wakanda –Don Quioxte
Pax
Wario
Carmen Sandiego
Ukulele
Meatloaf
Viper
Mr. Deeds
Footloose
Chubbs
Waldo – Q

Don Quixote Facts
• One of the best selling novels of all time, published January 16th 1605 (420 years ago)
• A guy who reads too many romance novels and fantasies about chivalry.
• A book about adventures of the members of the lowest nobility

Warm-Up (5 Minutes)
1. SSH x 20
2. Windmill Stretch x 10 – Imagine you're dodging windmill blades!
3. Squire Squats: Perform 10 air squats, then hold the squat position for 10 seconds. Repeat for 3 sets.

The Thang 30 sec tabata x 4 rounds
1st Evolution: The Windmill Fight (Fighting imaginary giants/ Attack some windmill which he believes to be giant)
1 Side Lunges: Alternate legs each time, imagining Don Quixote dodging the spinning blades of windmills.
2 High Knees: Run in place with high knees, pretending you’re running from a charging windmill.
3 Mountain Climbers: imagining you're climbing a steep hill toward an elusive dream.
4 Push-ups: Push through your fatigue like Don Quixote pushing forward in his noble quest.
5 Pickle pounders

Knight’s Joust Hold a lunge position and extend one arm in front of you as if holding a lance. mimics Don Quixote holding his lance during his jousts and charges.

2nd Evolution: The Knight’s Charge (Preparation for battle and noble deeds)
1 Jump Squats: pushing yourself higher with each jump. Think of Don Quixote charging forward with unyielding courage.
2 Dips: Strengthen your arms like Don Quixote must do to swing his sword in battle.
3 Plank: stillness Don Quixote experiences throughout his quests.
4 Curls for the girls
5 Thrusters

Final act
Parter murder bunnies

The below Black Ops occurred at Coronado and not The Rabbit Hole, but on 1.17.15

PAX
Footloose – Q
Stalker
Viper
Deepwater

5CP's
Mission
Credo

Murph

COT

Back To The Future
Date: January 14, 2025
Location: Lower Necropolis
PAX:
Geppetto – Q
Ten Pin
Echo
Doubtfire
Carmen San Diego
Life Alert
Van Wilder
Waldo

(Nitrous handled opening)
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 (except when the governor says we have to stay home)
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 across MAU/PBG Bridge into Sidecut and looped back. Stopped for a little 1955 trivia and a few squats to honor Nitrous’s 70th birthday.

We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer. And a 70-second plank for Nitrous

Moleskin/Spreadsheet from the Gloom:
Happy birthday Nitrous! Triple Respect!

Multi-Ply

Irish Hoss – Q
Norm
Echo
Vespa
Astro

Warmups
SSH
Chain breakers
Windmills
Leg Stretches while the parking lot was salted

Multiply allows the Pax to select their own reps for 3 exercises to add up to 100 points each set.
1st exercise 1 Rep = 3pts – North side of parking lot
2nd exercise 1 Rep = 2pts – Middle parking lot
3rd exercise 1 Rep = 1 pt – South Side of parking lot

Round 1 x 2 Laps
Inch Worms with merkin
Side thrusters with Block
Big Boys
Get to 100 pts then Repeato

Round 2 x 2 Laps
Pull ups
Block Thrusters with overhead press
Pickle Pounders
Get to 100 pts then Repeato

Round 3
Burpees
Curls
Imperial Walkers

Ended with 2-3 cool down laps and COT.

Irish Murph 1/7/2025

Irish Hoss – Q
Isosceles
Mercy
Norm
Waldo
Spalding
Doubtfire
Manchester
Doogie
Landslide
Party On
Huckleberry
Deep Water
Lonzo

Completed the Standard Murph
1 Mile around the park
100 Pull ups
200 Push Ups
300 Squats
1 Mile around the park

Irish Murph 1/6/2025

Irish Hoss – Q
Phat Thor
Mercy
Footloose
Mamba
Geppetto
Madden
Tarnish
Mile High
Huckleberry
Radio
Guardian
Purdy
Mercy
Bourbon
Spalding
Badger
Capital

Completed the Standard Murph
1 Mile around the park
100 Pull ups
200 Push Ups
300 Squats

No music – A lot of mumble chat.

Backblast: January 17th, 2025

AO: City Park (Black Ops)

PAX:
Carmen Sandiego (Co-Q)
Ukelele (Co-Q)
Badger
Guardian
Radio
Bourbon
Huckleberry
Phat Thor
Spaulding

Workout: Something Easy
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

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

The warmup: Motivators, Windmills, Chain breakers

Jump rope tabata

The Thang:

Round 1: Timed sprints. Started at 25 seconds and went down to 8 seconds.

Round 2: Zoo workout.
Did a circle around the parking lot. MOT’s were beer crawls, frog jumps, inch worms and lizard crawls. At each corner there were 20 exercises: monkey humpers, zebra kicks, flying squirrels and scorpion dry docks.

Round 3: Sledding. Used a sled with 80 lbs. One pax pulled the sled to the cone and back while the others did exercises then rotated. Everybody was able to do the sled once. Exercises where CPR, absolutions, Bonnie Blairs, grave diggers and hillbilly walkers.

Count-O-Rama – 9
Name-O-Rama
The Six – Huckleberry
LDP3
Ball of Man