Author: wstark

Backblast: August 21st, 2026
AO: Nightmare

PAX:
Spaulding
Ukulele(Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust.

Credo is leave no man behind, but leave no man where you find him.

Workout name: Raise Your Blocks

Warmup: 20 SSH, 10 Chain Breakers, 10 windmills

The THANG:

Hold on to your blocks
Warmup
Begin with 15 man makers hold plank on the block to wait for others
10 squirrels in cadence nice and slow full range if motion
15 shoulder presses alternated with 15 Monkey humpers holding onto the block.
Do that twice
10 ww3 alternate with legs raises with block up. Twice
Movement section: distance was 2 lampposts
murder bunnies, 10 cpr’s, murder bunny back
Gorilla hops, 10 thrusters, hop back
Side sways, 10 AH, sway back
30sec of Al Gore, Rifle Carry, Lunge Hold 15each side and Plank
Finish with a circle rotating around the blocks keeping at least one hand on a block at all times and doing a merkin when planking on a block, 10 merkins.

Count-o-Rama: 2
Name-o-Rama

The Sixth: Joined Discussion

COT

Ball of man

8/21/26 Rabbit Hole – STINGER WOD

PAX:
Doubtfire
Vespa
Quickdraw
Big Spoon
Mr. Anderson
OSHA
Hard Things
Bourbon
Footloose
Purdy
Snakebite
Rumor
Guardian
Lyman
Photon
Shepherd
Goldwing
Viper
Norm
Gold Star
Lonzo
Rudy
Waldo
Arcy
Echo
Fat Amy (Q)

Stinger WOD
In honor of the brave men in the 180th Fighter Wing set to be deployed to serve for our country.

Warm up:
9 Count Motivator (180 movements)

Mosey to the Hill in silence & reflection.
Pax shared the load of 9 cinder blocks (180 lbs x2)

The Thang:
As a group, we conquered the Hill 180 times
Exercise at the bottom & top, increasing rep count per trip up the hill per pax.
At the bottom: Squat (1, 2, 3… 7)
At the top: burpee or manmaker (1, 2, 3… 7)

Once we hit 180 collective hill climbs, then did 180 count circle merkin

Mosey back to COT

6: OSHA
Prayers for a strong, committed community. And Support for our servicemen and their families.

Honored to lead.
FA

Pax
footloose -Q
Huckleberry
Norm
Rudy
Bourbon
OSHA

Power Tower,

90’s hip hop and Cedar Point references

20 August 2026 Backblast: Besse and Southie posted.
Warmup:
SSH x 20
Imperial Walkers x 15
Low Slow Squats x 10
Temp Merkins x 10
Arm Circles x 10 forwards and reverse
Michael Phelps x 10
Burpees x 10

Workout:
50 Squats
40 Big Boy Sit-ups
30 Merkins
20 Bonnie Blair’s
10 Blockees or Burpees
400m run

Repeat

End with COT.

8-18-2026
Necropolis – Run

Pax:
Thor
Longhorn
Bobber
Meatloaf
Bourbon
Big Spoon
Photon
Isosceles
Mile High
Ukulele
Sven – Q

Welcome, Mission, 5 Core Principles, Creed, Split from the Ruckers

Thang: Route took runners to Wakanda along the AW Trail, then back to Necropolis, and those runners wanting to push tried to make it to Wall and back, earning this route the nickname Nec- Waka-Wall.

Feedback was that the advertised 5k distance to Wakanda and back MAY have been underestimated. Geographers and GPS Satellite Imagery is still stuck in deliberation.

Co-Q Echo closed us out with Count-O, Name-O, Announcements, LDP3, and CoT.

All got at LEAST 1% better, as always, an honor to lead. #ISI

8/19/2026 – Progressive Regression

PAX List:
Finkle – Q
Photon
Tarnished
Van Wilder
Takedown
Crawdad
Ukulele
Huckleberry
Bobber
Ten Pin

Intro – Welcome to F3 (Fitness, Fellowship, and 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
– Held outdoors, rain or shine, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust

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

Warm-up:
10 Windmills
12 Chain Breakers
30 seconds of Arm Circles

The Thang:
Started with Level 1 which consisted of 10 total exercises with 3 reps of each exercise, then moseying about 50 yards to a light and back. Next Level 2 regressed to 9 exercises (each PAX member chose which exercise to remove), but progressed to 5 reps each, then completed the same 50 yard mosey. The pattern repeated for each level, regressing 1 exercise from the list, but progressing in the number of reps. Below are the exercises and rep counts:
-Side Straddle Hops
-Merkins
-Hillbillies
-Curls
-Goblet Squats
-Big Boys
-Shoulder Press
-Bonnie Blairs
-Block Rows
-Leg Raises

Level 1 = 10 exercises, 3 reps
Level 2 = 9 exercises, 5 reps
Level 3 = 8 exercises, 8 reps
Level 4 = 7 exercises, 12 reps
Level 5 = 6 exercises, 18 reps
Level 6 = 5 exercises, 25 reps
Level 7 = 4 exercises, 36 reps
Level 8 = 3 exercises, 50 reps
Level 9 = 2 exercises, 75 reps
Level 10 = 1 exercise, 100 reps

Count-o-rama
Name-o-rama
Six – Ukulele
LDP3
Announcements
Prayer
COT
Picture

8.18.26 Beatdown – The Commons – Back to School

Pax List:
Q – Gold Star
Rhino (Gold Star's 2.0)
Everest
Ponzi
Anchor
Red October

What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT
>Credo – Leave no man behind but leave no man where you find him.

Warmup – SPMICE
>Star Grabbers – in cadence (10 count)
>Willie Mays Hayes – in cadence (10 count)
>Chain breakers – in cadence (10 count)
>Windmills – in cadence (10 count)

Beatdown = Billy Madison style (12 reps for each grade)
Stack each grade on top of previous years, run to chess board and back to complete grade level.

We had to call it due to time, but a few guys were in Senior year, others at least made it to Junior year exercises.

1st Grade = LBCs 144 total reps
2nd Grade = Mountain Climbers (2is1) 132 total reps
3rd Grade = Block curls 120 total reps
4th Grade = Monkey Humpers 108 total reps
5th Grade = Dips (on block) 96 total reps
6th Grade = Mike Tysons 84 total reps
7th Grade = Flutter Kicks (4is1) 72 total reps
8th Grade = Decline Merkins (on block) 60 total reps
Freshman = BBSUs 48 total reps
Sophomore = Lion Kings 36 total reps
Junior = Absolutions 24 total reps
Senior = Manmakers 12 total reps

COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture

Date: 08/15/2026
Time: 5:30 – 6:30 AM
Location: The Fortress

Leadership in an AI World
Pax: 5 Total
Binford
Photon
Montoya
FNG Comeback Kid
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

Credo/Disclaimer

Discussion:
1. AI Will Change What It Means to Be Valuable
• What human capabilities should you intentionally develop over the next five years?

2. AI as a Tool vs. AI as a Crutch
Am I using AI to amplify my capabilities, or to replace capabilities I should still be developing?

3. The Leadership Challenge: Knowing When
• As AI becomes more capable, does our responsibility increase or decrease?

4. AI Will Force Us to Decide What Kind of Peo
• If AI gave you back 10 hours a week, where would you invest those hours?

Count-O-Rama
Name-O-Rama
6: Binford
LDP: QSL49: Q3.9 Commitment
Announcements
Prayer

Echo-Q
Huckleberry
Gulliver
Runt
Guardian
Ten Pin
Van Wilder
Opening and then we rucked. I had a timer set for 7 minutes. Every time the timer went off you would either plank for a minute or hold squat position. Rucked to the Wall and back!
Closing and Meatloaf was the 6!

Pax: Besse (Q), Southie, Brogan
Location: The Pit
The thang: Pre-ruck Primer
Pre-Ruck Primer

⸻

WARM-UP

* 20 SSH
* 10 Imperial Walkers/side
* 10 Hillbillies/side
* 10 Arm Circles forward
* 10 Arm Circles backward
* 10 Slow Merkins
* 10 Bodyweight Good Mornings
* 10 Standing Hip Circles/side
* 30-sec easy plank

⸻

COUPON UPPER BODY

3 Rounds

* 10 Coupon Curls
* 10 Coupon Overhead Press
* 10 Coupon Rows/side
* 10 Merkins
* 10 Carolina Dry Docks

Rest 30–45 seconds between rounds.

⸻

PARTNER “PIT CREW”

Pair up.

Partner A

* 10 Coupon Curls
* 10 Coupon Presses
* 10 Merkins

Partner B

Rest / shake out / mobility

Switch.

Continue for 12 minutes.

⸻

CORE & MOBILITY

2 rounds:

* 10 Bird Dog — each side
* 10 Superman — controlled
* 10 Lex Luther – controlled
* 10 Dead Bugs — each side
* 30-sec Side Plank — each side
* 30-sec Hip Flexor Stretch — each side

⸻

THE RESET

Four minutes of continuous easy movement:

* 30 sec marching
* 30 sec arm swings
* 30 sec hip circles
* 30 sec shoulder rolls

Repeat twice.

⸻

COT

Also may have EH’d Chad (our morning walker) for the ruck!