Author: wstark

Run

Pax
Isosceles
Callahan
Guardian
Van Gogh (Q)

Ran to second street to boundary to the fort and back down 6th street

BB for "ROM–Range of Motion" at TheWall on 2/27/25

PAX:
Flo
Binford
Photon
Life Alert
Geppetto
Stark
Huckleberry
Finkle
Mile High
Hannibal
Bourbon
Guardian
Ukulele
Thin Mint
Oil Change

about 35° at 0530, and the rain had stopped, though the ground was still damp.

Intro: Mission and Core principles.
Warm-o-rama: Step-ups IC, and mosey to the WW treatment road and back.

THANG:
part 1, the Vinyasa Pickle Pounder
1) Inch-worm + Jack Webb up to 5 merkins/20 air presses OYO. hold plank at the end. Focus on the stretch at the beginning and end of the inch-worm.
2) Very high Pickle pounder IC. Focus on lifting hips as high as possible (downward dog).
3) deconstructed nipple scraper IC. from plank: 1-lower to ~1inch off the ground, 2- slide forward and lift torso to cobra pose, 3- slide back to 1inch off the ground, 4- push back up to plank.
4) put together 2 and 3 into the 'vinyasa pickle pounder', 6 count. OYO for 3 minutes.

Part 2- the Coco Crawl.
1) Extreme Peter Parker IC.–instead of taking knee to elbow, bring the foot all the way to plant next to the hand. Get some stretch in the groin and hip flexor.
2) Puddin' scoop IC
3) Extreme Peter Parker with Warrior pose interlude
4) put together extreme Peter Parker with Puddin scoop, and add a lifting, flip-over move to create the Coco Crawl.
From plank – plant rt. foot next to rt. hand, then lift right hand and kick left foot through the gap between rt foot and left hand, now you're facing the sky, right hand up high, hips up high. transfer your weight to left hand and left foot, lifting the right leg up an over and arriving at a new plank position. repeato on the left side.

Coco Crawl for 2 min OYO.

COT with Mile High 6.
Prayers for Geppetto and his family in their mourning.

2/28 – The Rabbit Hole

"B" The EMOM Timer

Q – Viper

PAX:
Salisbury
Norm
Rudy
Diesel
Footloose
Purdy
Fat Amy
Van Wilder
Gold Wing
Lonzo

The Thang:
Warm-up – SSH, Potato Pickers, Willie Mays Hays, Chain breakers

Run to Hill

Attempt to complete:
50 Kraken Burpees
50 BDE Burpees
50 Bonnie Blairs

2 minutes EMOM timer, when it goes off run up the hill and continue the work until the next buzzer, then run down. Repeat.

Run back to parking lot

COT –

6 – Gold Wing

Prayers – Geppeto's family, Purdy's parents, Gold Wing becoming a grandfather

28 February 2025 Backblast: Dora, Colson, Southie, Twilight Zone, and FNG (now “Cheyenne”) posted. 2 mile ruck march plus AMRAP pull-ups.

F3
6 Squares w/ Block
Nightmare
2/28/25

PAX:
Bourbon
Guardian
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

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

Principles:
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
5. End with a Circle of Trust

WARM UP:
10 Motivators in Cadence

THANG:
Block/Weight Needed
15 reps of each

The die is rolled to determine the square to do (1-6) per the following:

Square 1: Curls with Block
Block Swings
Bent Over Rows with Block

Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats

Square 3: Imperial Walkers
Squats
High Knees

Square 4: Overhead Press with Block
Curls with Block
Bent Over Rows with Block

Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)

Square 6: Run

COT: Sixth was: Bourbon

Beatdown Name: Nashville Shuffle
Date: 02.27.2025
Location: Wakanda

QIC: Gulliver

PAX:
Mile High
Tuac
Lonzo
Meatloaf

Welcome
F3 Mission and Core Principles
Disclaimer

Warmup: Projectovator, windmills, arm circles, bear crawl and crawl bear, cherry pickers, squats

The Thang:
Run half the circle with the front pax falling off to do 2 burpee’s and then get back in line. Pax took turns on the BOSU ball doing 10 squats, 10 merkins, and 20 LBC’s while the rest did line work across the parking lot: Jump back and fourth, Jump side to side over line, walking lunges, side shuffle, karaoke run, bear crawl, crab walk repeat

Run back to flag while last pax runs to the front in a weaving pattern like a snake. Run to font door for core.

CORE: BBS, Side crunches, flutter kicks, superman variations, scissor kicks

Circled up for various exercises before COT

Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

Beatdown Name: February CSAUP
Date: 02.22.2025
Location: Wakanda & More

QIC: Gulliver

PAX:
Mile High
Tuac
Lonzo
Meatloaf

Welcome
F3 Mission and Core Principles
Disclaimer

The Thang:
Ruck Wakanda to The Zoo

BEATDOWN #1
Tupac
50 hillbilly squats with Ruck sacks
25 merkins with Ruck sack
50 swings with Ruck sack
50 Klinger kicks ruck over head
25 jump over ruck sack burpees
Step-ups step downs with ruck
Run around lot

Ruck Zoo to Wakanda
BEATDOWN #2
Meatloaf

Work together to complete reps with a high count while one of bear crawls at a time until completion.
1,000 air presses
500 ruck chest presses
200 squats with ruck
125 merkins with ruck
300 flutter kicks with ruck

Ruck Wakanda to The Foundry
BEATDOWN #3
Lonzo
Hold ruck over head as long as possible (ALAP)
Run a lap
Hold plank (ALAP)
Run a lap
Hold Squat ALAP
Run a lap
Dolly Parton hold ALAP
Run a lap

Support Muscles: Tabata 60s on 15s rest between
1 Side lunges
2 Superman’s move arms from side to front of head and pull back
3 Side plank hold on one elbow and do rotator cuff movements, repeat other side
4 Single leg hip thrust
5 Fire hydrants
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

Date: 02/26/2025
Time: 5:30 – 6:30 AM
Location: Maple Street Boat Launch, Perrysburg

Black Ops Hill Training

Pax: 5 Total
Callahan
Just Thor
Isosceles
Purdy
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

COT

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. 3.17 miles with an average pace of 18:31.
6 Speech
Count-o-rama: 3
Name-o-rama:
Binford
Life Alert
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

KC Masterpiece @ FOD 2/26/2025

5:30 (2 minutes) Welcome to F3 speech,

Count-O-Rama

5:33 (5 minutes) Warmup
SSH – 15
Grass Pickers – 15
Arm Circles – 15 fwd, 15 bwd

5:38 (2 minutes) Mosey around the parking lot, out to the board.

5:40 (2 minutes) Explain the Thang. Music is Kansas City Artists and Kansas City Themed.

5:42 (25 minutes) The Thang
Run Thang until 6:07
WARMUP: SSHs, Grass Grabbers, Michael Phelps, Copperhead Squats, Mosey around pkg lot THE THANG: Superset of exos, between superset run the parking lot for one loop. Across the River (5 reps), SSHs (8 IC), Donkey Kicks (5), ATMs (Alternating Shoulder Taps, Tempo Merkins, Merkins, each 5 reps to begin), High Knees (10), Quick Squat Jumps (5), Firecrackers (5), Bonnie Blairs (5), Absolution (5 reps), Windshield Wipers (5 over coup), Y's (5 – over coup), In-n-Outs (think hollow holds). Pax repeated this for 5 supersets, and exos had +2 increased reps each time, then -2 reps each time).

6:07 (3 minutes) Mary: Stretching
Willie Mays Hayes 30 count
Abe Vigota 30 count
Cobra stretch 30 count.
Michael Phelps 30 count

6:10 (5 minutes)
Count-O Rama
Name-O-Rama
6th
LDP3
Prayer intentions – circle of prayer.