Author: wstark

Q arcy

Footloose
Runt
Viper
Lonzo
Wipers
Capitol
Octane
Norm
Bulldog
Crawdad

Thing: ruck and run

Backblast: May 24th, 2025

AO: The Fortress

PAX:
Carmen Sandiego (Q)
Tarnished
Goodburger
Hazmat
Photon
Spike
Callahan
Meatloaf

Workout: Ruckin Roulette
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 Thang:
We rucked around Woodland Park. After rucking for a few minutes, we stopped and pulled out a leadership quote with a workout that followed. After the exercise was done, we would pair up to ruck and discuss what the quote meant to us. Here were the quotes that were pulled.

"A man who wants to lead the orchestra must turn his back on the crowd." 100 front squats.

"The best executive is the one who has sense enough to pick good men to do what he wants done, and self-restraint to keep from meddling with them while they do it." 1 minute Al Gore.

"The mark of a great man is one who knows when to set aside the important things in order to accomplish the vital ones." 15 merkins each

"One person with commitment accomplishes more than a thousand with an opinion." 25 ruck swings each

"To handle yourself, use your head; to handle others, use your heart." 25 air squats each

"Being responsible sometimes means pissing people off." 1 minute bear crawl

"Leadership is your ability to hide your panic from others." 2 minute plank

"The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things." Indian Run Merkin

We rucked between the discussion on leadership quotes.

Count-O-Rama – 8
Name-O-Rama
The Six – Callahan
LDP3
Ball of Man

Ended up being a beautiful morning. Great discussions about leadership.

PAX:
Q – Everest
Anchor
Wario
Crawdad
Ponzi
Nick “Spreadsheet” DeLong

Play Ball Beatdown

– RIGHT Hand
25 reps each-
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips

LEFT Hand-
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters

–run bases (lap) every 3 rounds —

The 6 was Spreadsheet

Nightmare Beatdown
Pax:
Spaulding – Q
Thor
Capital
Meatloaf
Wario
Gold star
Nitrous

The Thang

Warm up:
Side straddle hops
Windmills

Mosey over to the large field

11s
Burpees-run across field-Turkish get ups

Mosey over to play ground

Mini Murph-10 rounds
2 chin ups 4 push ups 6 squats
After each round run a lap around the playground area

Cot
6-Goldstar

Fortress – Recess Rampage

Date: 05/17/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford

PAX Count: 11 Total
PAX Names:
Spaulding
Coconut
Golden Gate
Chopstick
Meatloaf
Landslide
Hannibal
Casper
Stark
Deep Impact
Binford

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Landslide
Prayers and Intentions – Doubtfire

Work:
Total Time: 30 minutes
 
Warm-Up (5 min)
 
Complete together:
 
Jog to playground – 2 min
 
High knees – 1 min
 
Butt kicks – 1 min
 
Arm circles – 1 min
 
 
Split into teams of 2. Choose one to start. Work is done at the playground.

Partner 1: Starts by running small lap around playground .25mi

Partner 2: AMRAP exercise of choose

Alternate then pick a new exercise once both partners complete the exercise.

Exercises:
Pull-ups
Dips
Hanging Knee Raises
Step Ups
Plank Shoulder taps
Bear Crawls
Jump Squats
Inclined Merkins
Flutter Kicks
BBSU

 
 Repeato as needed.
 
Work for 30 mins. Then divided into teams for a round of ultimate Frisbee for approximately 30mins. Who said working out couldn't include fun and games. Bringing back to the days of recess.
 
—

Rabbit Relays on 5/23/25

PAX:
Gold Wing
Dill
Purdy
Rudy
Photon
Guardian
Norm
Doubtfire
Ukulele
Carmen San Diego
Coconut (Q)

about 45 degrees and light breezes at 0530 as the PAX gathered in the Library parking lot.
Intro: Mission and Core principles.
Warm-O-Rama: Mosey 1/4 mile to the sledding hill.
Stretch-O-Rama OYO while the format for relay races is explained.
Teams of 5
Each leg of the relay involves a "buy-in" or "hand-off": As a team, complete 25 reps of an exercise. Then, send the first runner, who murder-bunny's 1/4 of the way up the hill and returns to the team. While the runner is away, the rest of the team completes a total amount of reps of a second exercise. When he comes back, repeat the 25 reps hand-off, then send the 2nd runner, while the rest of the team completes the secondary reps again. Progress through the team until the block is all the way at the top of the hill (4 runners), then the 5th guy runs up the hill and brings the block back down to the bottom by any carry method of choice.
First team with their block at the bottom wins the round.

Round 1: 25 Burpees for the buy-in/hand-off, 125 SSH while the runner is away.
Round 2: 25 Lt. Dan / 100 4-count Mountain Climber
After round 2 we switched up teams.
Round 3: 25 No Surrender / 100 Plank-Jack Shoulder Taps

Warm-down by jogging back to the library for COT.
COR/NOR, Dill was the 6–young guy looking to stay fit and get some good influence. Yer in the right place, Dill!

Honor and privilege to lead at one of my favorite, but least visited AOs.

23 May 2025 Backblast: Colson and Southie posted.

1-mile run
AMRAP pull-ups
90 bicep curls
90 heavy squats
60 OHPs

End with COT

May 2.0 workout
Pax:
Spaulding- Q
Photon
FNG-Dino
Hairbrush
Wax-on
Midas
Doubtfire
Octane
Somersault
Coconut
Carrot
Waldo
Hallmark
Weasley
Norm
Overdue

Welcome and warmup
Side straddle hops
Wind mills

Mosey over to the field

Blindfolded bear crawl – team guided course
Cones set up and the team has to guide the crawler to the goal. 2 teams/courses.

Losing teams do penalty- 10 up downs or burpees

Animal walk relay
Bear crawl to side and other side crab walks back

7s
Side straddle hops and squats
Movement -jog
Mountain climbers and imperial walkers
Movement- run backwards
Big boys and air presses
Movement- karaoke

Simon says – the kids did a “Simon says” style of Mary
Pick an exercise for the kids to do

Mosey back to flag for COT, popsicles and lemonade!

Let's see if the formatting works better this time…

Backblast: May 15th, 2025

AO: The Armory – Waterville Library – Waterville, OH

PAX:
Photon – Q
Brickyard
Bulldog
Coconut
Doubtfire
Echo
Fat Amy
Stark
Vespa
Yoshi

Workout: Fatter Amy – The Double Wide Edition

FNG’s: N/A

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 core principles of F3 are that it is always:
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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him

Warm-up: In cadence

Photivators – 5 Count

The “Thang”:

The interwebs suggest that an elite performer can complete the Fat Amy WOD in less than 11 minutes. I find that number to be completely preposterous and decided to challenge it with our own elite PAX. However, in the event that it was possible, I wanted to see how precipitous the decline would be if we ran a second round of it directly afterwards. So the Fatter Amy was born. PAX performed the following exercises straight through with no rest.

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Block Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Block Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Block Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Block Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Echo

LDP3

Ball of Man

Spreadsheets from the Gloom: Warm and wet. Luckily the rain stopped after the warmups and we were able to move to the parking lot for the beatdown proper. And what a beatdown it was. Lots of burpees. Lots of squats. Little rest. Coconut was able to get halfway up the back half of the 2nd round with Stark close behind. But that was about 30 minutes. While we didn’t clock Coconut’s 1st round time, there’s no way it was only 11 minutes. The timers/athletes over at WOD need to either adjust their times for this, or state that the form is poor on the reps. We had some elite PAX taking on this challenge and they were not close to hitting the 11 minute mark. That said, it was still a great beatdown. The burpees kept the heart rate up (amongst all of the other benefits that come along with performing an elite exercise) and the overall length was achievable. If we had skipped the photivators we probably would have seen 1, if not 3 finishers.

Playlist was a nod to Fat Amy herself with a Photon flare. Acapella tunes all around, but they focused on the legend himself, Michael Jackson.

“Cups – Movie Version” – Anna Kendrick (Acapella)
“Thriller” – Hyannis Sound (Acapella)
“Don’t Stop Til You Get Enough” – University of Rochester Midnight Ramblers (Acapella)
“Billie Jean” – Hyannis Sound (Acapella)
“Off The Wall” – Duwende (Acapella)
“Workin Day And Night” – The Edge Effect (Acapella)
“Rock With You” – The Bostonians (Acapella)
“Smooth Criminal” – University of Wisconsin-Madison Fundamentally Sound (Acapella)
“Baby Be Mine” – Duwende (Acapella)
“Black Or White” – The Sons of Pitches (Acapella)
“Man In The Mirror” – VoicePlay (Acapella)

It wasn’t necessarily groundbreaking, but it was a good, hard challenge. A good stepping stone from The Fat Amy to The Fatest Amy, which will be coming to the swamp shortly. As always, it was a pleasure to lead.

Backblast: May 15th, 2025

AO: The Armory – Waterville Library – Waterville, OH

PAX:
Photon – Q
Brickyard
Bulldog
Coconut
Doubtfire
Echo
Fat Amy
Stark
Vespa
Yoshi

Workout: Fatter Amy – The Double Wide Edition

FNG’s: N/A

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 core principles of F3 are that it is always:
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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him

Warm-up: In cadence

Photivators – 5 Count

The “Thang”:

The interwebs suggest that an elite performer can complete the Fat Amy WOD in less than 11 minutes. I find that number to be completely preposterous and decided to challenge it with our own elite PAX. However, in the event that it was possible, I wanted to see how precipitous the decline would be if we ran a second round of it directly afterwards. So the Fatter Amy was born. PAX performed the following exercises straight through with no rest.

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Block Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Block Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Block Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Block Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Echo

LDP3

Ball of Man

Spreadsheets from the Gloom: Warm and wet. Luckily the rain stopped after the warmups and we were able to move to the parking lot for the beatdown proper. And what a beatdown it was. Lots of burpees. Lots of squats. Little rest. Coconut was able to get halfway up the back half of the 2nd round with Stark close behind. But that was about 30 minutes. While we didn’t clock Coconut’s 1st round time, there’s no way it was only 11 minutes. The timers/athletes over at WOD need to either adjust their times for this, or state that the form is poor on the reps. We had some elite PAX taking on this challenge and they were not close to hitting the 11 minute mark. That said, it was still a great beatdown. The burpees kept the heart rate up (amongst all of the other benefits that come along with performing an elite exercise) and the overall length was achievable. If we had skipped the photivators we probably would have seen 1, if not 3 finishers.

Playlist was a nod to Fat Amy herself with a Photon flare. Acapella tunes all around, but they focused on the legend himself, Michael Jackson.

“Cups – Movie Version” – Anna Kendrick (Acapella)
“Thriller” – Hyannis Sound (Acapella)
“Don’t Stop Til You Get Enough” – University of Rochester Midnight Ramblers (Acapella)
“Billie Jean” – Hyannis Sound (Acapella)
“Off The Wall” – Duwende (Acapella)
“Workin Day And Night” – The Edge Effect (Acapella)
“Rock With You” – The Bostonians (Acapella)
“Smooth Criminal” – University of Wisconsin-Madison Fundamentally Sound (Acapella)
“Baby Be Mine” – Duwende (Acapella)
“Black Or White” – The Sons of Pitches (Acapella)
“Man In The Mirror” – VoicePlay (Acapella)

It wasn’t necessarily groundbreaking, but it was a good, hard challenge. A good stepping stone from The Fat Amy to The Fatest Amy, which will be coming to the swamp shortly. As always, it was a pleasure to lead.