Author: wstark

F3
Co-Q Fall Challenge
The Battlefield
12/14/24

PAX:
Lonzo
Wario
Snake Bite
Norm
Crawdad
Tarnished
Fat Amy
Stark
Footloose
Wipers
Irish Hoss
Viper
Jersey
Yoshi
Runt
Mercy
Klepto
Isosceles
Co-Q’s: : Huckleberry & Thai Guy

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:
Boom Box Beatdown
Workouts in cadence to songs.
Individual PAX can choose 1. upper body, 2. lower body, 3. core or 4. full body and we will do a workout to a song for that body part.

1. Upper Body Exercise: merkins / half burpee
Song: Roxanne, The Police  
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds

2. Core Exercise: LBCs and hold LBC.
Song: I Love The Way You Lie, Eminem and Rhianna  
Every time Rhianna sings, freeze in a held LBC. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds

3. Leg Exercise: Squats
Song: Flower, Moby
Every time the song says ‘Bring Sally Up’ you stand, and every time it says ‘Bring Sally Down’ you squat and hold until it says ‘Bring Sally Up’ again and so on.   
Break – 10 seconds

4. Full Body Exercise: Burpees and Side Straddle Hops
Song: Thunderstruck, AC/DC  
Every time you hear ‘thunder/thunderstruck’, drop down and do a full burpee. Anytime in between do side straddle hops.

5. Quantimo:
Song: Theme from The Lion King

Concluded with three teams competing in tug-a-war for several matches!

COT:
Count
NOR
Sixth was: Norm
Announcements
Leadership Development Program: Shield Locks
Prayers

What the Ruck? – Completed a 3-mile ruck with some "Moguls" in the front bowls at the end while the runners completed 6 miles.

Lonzo
Tarnished
Yoshi
Runt
Wario
Djibouti
Isosceles
Rudy
Klepto
Norm
Waldo
Viper
Fat Amy
Wipers
Manchester
Bulldog – Q

QIC – Stark
PAX
Spaulding
Irish Hoss
Manchester
Waldo
Huckleberry
Rudy
Viper
Tarnished
Vespa

The Thang
A pyramid with the blocks
Round 1
1 – Manmaker with Block
2 – Big Boy Sit Ups with feet in block
3 – Curls

Round 2
2, 4, 6 reps respectively

Round 3
3, 6, 9 reps respectively

Up to 10, 20, 30. Do Round 10 twice to come back down.

After each Round you rifle carry to other side of parking lot and do 12 cactus squats. Then rifle carry back and start next round.

COR, NOR, Tarnished with a strong 6

Always an Honor
Always my Pleasure
~Stark
2

QIC – Stark

PAX –
Deep Water
Shepherd
Irish Hoss
Manchester
Huckleberry
Footloose
Rudy
Viper
Purdy
Landslide
Norm

The Thang
The Murph!

COR, NOR,

Always an Honor
Always my Pleasure
~Stark

Backblast: December 13th, 2024

AO: The Rabbit Hole

PAX:
Carmen Sandiego (Co-Q)
Guardian (Co-Q)
Waldo
Ukelele
Viper
GMO
Photon
Astro
Echo
Fat Amy
Sherbert
Purdy
Huckleberry
Wario
Van Wilder
Badger

Workout: A Christmas Vacation Beatdown
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.

Warmup: 5 count motivators, pause, another 5 count motivators.

We did merkins for the song “Hey Santa Claus”. Every time it said Santa Claus, we had to do a push up.

The Thang:

From the parking lot, we needed to go to the middle of nowhere to find our F3 Christmas Tree so we went to the hill. After a crazy incident on the road, we had to figure out how we needed to conquer the hill to get to the tree at the top.

We then partnered up. One pax ran a hill while the other did absolutions. We kept on going until the teams finished 100 absolutions. After that, we went to the top of the hill and turned the lights on on the tree. We did 9 burpees for the 9 lives that cat spent that night in the movie. Ran back to the parking lot after.

We climbed the gutters like Griswald. We laid our coupons in a circle, 2 to 3 feet apart. In a plank position, we had to move to each block until we got back to our own.

Next we did an Al Gore squat holding the coupon in front of us for 30 seconds and did another one with the block above our heads. Did that for 2 rounds.

We then laid down and did flutter kicks with the block above us for a 30 count. Ended with Willie Mayes Hayes and Michael Phelps.

Count-O-Rama – 16
Name-O-Rama
The Six – Huckleberry
LDP3
Ball of Man

12/12/24 – Wakanda
* Warmup
• 10 count motivators
* Beatdown:
• Four stations in corners to make a box. Roughly 100 yards from station to station.
• Everyone starts at a same cone – do 20 count of the exercise. 
• Run around the circle 1-¼ times to the next station – repeat. 
• Repeat until exhausted or time runs out, whichever comes first.
– Station 1 = 20 Merkins

– Station 2 = 20 Double Pump Squat Jump

– Station 3 = 20 Yurpee (down to clap pushup, up to double jump)

– Station 4 = 20 U-Haul (chest press, then shoulder press with block)
* ⁃ CIRCLE OF TRUST – Count O Rama – Name O Rama – 6 – Announcements – Prayer Requests – Prayer

Q – Purdy
Isoceles
Chubbs – 6
Yoshi

Snotwoggler at the FOD on 12/11/24

PAX:
Isosceles
Irish Hoss
Lyman
Echo
Geppetto
Fat Amy
Guardian
Rudy
Viper
Meatloaf
Coconut (Q)

light breezes and about 31° at 0530 as the pax gathered for they knew not what.
Workout had been advertised in name only, and most know, but the Q had to emphasize in the opening that a Snotwoggler is a beatdown designed to be so hard, it leaves you semi-conscious and with fluids streaming freely from your face.

Intro:
Mission and Core principles
Warm-O-Rama
5x burpee IC
6x crab-cake IC
3x (2:1) archer merkin IC
Mosey to the workout line.

THANG:
line of cones set up in the soccer field, parallel to the sideline. 2nd line of cones on the far sideline. (about 30-40 yards separated).
A simple 21. Burpees on one end, Absolutions on the other.
After the jackrabbits completed the 15-6 round, the exercises were changed up to Crab-cakes/archer merkins.
After the leaders completed the 7-14 round, the exercises were switched back to Burpee/Absolution.
Pacesetters managed to complete the 3-18 round before time was called.

COR/NOR. Viper 6. In just 2 years, Viper has accelerated to fasthole status!
LDP on shieldlock.

an honor and pleasure to lead this morning at one of the most versatile and spacious AOs.

Arachnophobia
PAX:
Huckleberry
Yoshi
Parkour
Ten Pin
Purdy
Radio
Gold Star
Everest
Ginger – F3 Columbus
Anchor
Black Spider – Q
Spider-Man – Q
Lonzo – Q

Spider-Man did the opening. Black Spider led 8 count motivators for a warmup.
Then we proceeded with the following exercises with some 2 is 1 for 8 reps and repeato to the end.
Side lunges
Pushups
Inch worms
Dips
Explosive Squats
Rosalitas
Flutter kicks
E2K’s
Absolutions
Run a lap

Spider-Man did COT
Gold Star was the 6
Closed with a short prayer

Echo-Co-Q
Stalker-Co-Q
Bulldog
Wario
Waldo
Ten Pin
Isosceles
Pimento
Carmen Sandiego
Spaulding
Van Wilder
Opening
Rucked down to the wall and back
COT, One Man Band 6

Necropolis Run 12/10/24

Pax:
Guardian
Radio
Phat Thor
Coconut
Sven
Mile High
One Man Band
Capital
Photon
Fat Amy (Q)

The Thang:
Ran behind The Fort, to Davis Overlook park, ran hill repeats, ran back to The Fort, and ran 2 loops around it.
Thanks to the men who faced into the adventure as we defended the Fort.