Author: wstark

The Hills are Alive on 12/09/2024
AO: The Gauntlet – Rivercrest Park in Perrysburg Ohio
Light Rain and 46 degrees
PAX LIST (9):
Neal “Capitol” Cousino
Scott “Geppetto” Schutt
Samuel “Mile High” Cordova
Joe “Guardian” Kizer
Dan “VanGogh” Miedema
Dustin “Irish Hoss” Brooks
Todd “Badger” Simmons
Don “Radio” Lucero
Steve “Pimento” Kunkel (Q)
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community
leadership.
F3 is always:
▪ Are free of charge
▪ Are open to all men
▪ Are 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.
5 stations
Switching after the hill is completed by station 5
1) Core – American Hammers, Flutter Kicks, Box Cutters, Freddie Mercuries
2) Legs- Lt. Dans, Hillbillies, Mt. Climbers, Lunges
3) Upper Body – Merkins, Shoulder Taps, Wide Arm Merkins, Hand-Release Merkins
4) Block Work – Curls, Thrusters, Squats, Kettle Bell Swings
5) Run up the hill, 5 Side Saddle Hops, back down the hill; 3 Burpees (X2)
Circle of Trust (COT)
Count-o-rama
Name-o-rama
The 6 – Samuel “Mile High” Cordova
Announcements – HC for Secret Santa and 1/04 Black Swamp Holiday Gathering – Huck needs a head
count
LDP3 –The Shield Lock
Prayers and Prayer Intentions

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 playground at sidecut carrying 3 sand kettlebells 13lbs, 18lbs, and 26lbs and one sand ball weighing 20 lbs. It was a 2.74 mile ruck with an average pace of 17:55/mi.
6 Speech
Count-o-rama: 12
Name-o-rama:
Bulldog
Echo
Djibouti
Huffy
Ten Pin
Van Wilder
Gold Star
Huckleberry
Wario
Tarnished
Irish Hoss
Isosceles
Announcements
LDP3
Prayer Intentions

The Hills are Alive on 12/09/2024

AO: The Gauntlet – Rivercrest Park in Perrysburg Ohio

Light Rain and 46 degrees

PAX LIST (9):

Neal “Capitol” Cousino

Scott “Geppetto” Schutt

Samuel “Mile High” Cordova

Joe “Guardian” Kizer

Dan “VanGogh” Miedema

Dustin “Irish Hoss” Brooks

Todd “Badger” Simmons

Don “Radio” Lucero

Steve “Pimento” Kunkel (Q)

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

F3 is always:

Are free of charge

Are open to all men

Are 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.

5 stations

Switching after the hill is completed by station 5

1) Core – American Hammers, Flutter Kicks, Box Cutters, Freddie Mercuries

2) Legs- Lt. Dans, Hillbillies, Mt. Climbers, Lunges

3) Upper Body – Merkins, Shoulder Taps, Wide Arm Merkins, Hand-Release Merkins

4) Block Work – Curls, Thrusters, Squats, Kettle Bell Swings

5) Run up the hill, 5 Side Saddle Hops, back down the hill; 3 Burpees (X2)

Circle of Trust (COT)

Count-o-rama

Name-o-rama

The 6 – Samuel “Mile High” Cordova

Announcements – HC for Secret Santa and 1/04 Black Swamp Holiday Gathering – Huck needs a head count

LDP3 –The Shield Lock

Prayers and Prayer Intentions

12/9/24 Camelot
Beatdown – Walls of Jericho

Q – Djibouti
Purdy
Spalding
Klepto
Sherbert
GMO
Rudy
Viper
Echo

Walls of Jericho: 7 reps of 7 cardio exercises with 7 laps around the building – Repeato 7X

Jsjssj

Backblast: December 9th, 2024

AO: The Foundry

PAX:
Carmen Sandiego (Q)
Photon
Coconut
Ukelele
Meatloaf
Astro
Isosceles

Workout: Shake and Bake
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, chain breakers, failure to launch, tabata jump rope.

The Thang:

Fartlek setup. Different parts of the track had different color lights. Green was sprint, blue was jog, white was walk/recover, red was a punishment. Punishment was 10 burpees. Ran a mile then changed the lighting to run the final 2/3 laps.

Count-O-Rama – 7
Name-O-Rama
The Six – Isosceles
LDP3
Ball of Man

Armstrong's Beatdown

Pax:
Armstrong (Q)
Deliverance
Fallout Boy

Lap around parking lot and warm up exercises. Route 66 around building with increasing reps of burpees at each light post. Circuit of 8 exercises 1 minute on, 20 seconds recovery: push ups, kbs, burpee, sit-up, battle rope, squat (w/ block), plank, jump rope.

December 8th, 2024

AO: Pump Station 6 to 45 am

Co-Q – Tarnished and Shepherd

PAX:
Carmen Sandiego (Q)
Phat Thor
Guardian
Sherbert
Wario
Tarnished
Photon
Goldstar
Stark
Huckleberry
Waldo
Gepetto
Manchester
Redkin
Irish Hoss
Shepherd

Workout: Block and Burn

2 Locations: top and bottom hill near water/light. Run thru light tunnel and back up back hill to make loop.

Block needed.
Round 1.
Top of hill: 10 squat thrusters w block, 20 skull crushers, 30 starfish sit-ups (2is1)
Bottom of hill always 8 burpees

Round 2.
Top of hill 10 offset pushups (2is1), 20 curls, 40 rows

Round 3.
Top of hill: 10 jungle boys, 20 overhead presses and 20 side plank trusts per side

Round 4.
Top of hill: 10 bonnie blairs (2is1), 20 merkins, 40 sbc w block

Round 5.
Top of hill: 10 ww3, 20 American hammers w block, 40 storm troopers w block (2is1)

Repeato if finish

Backblast: December 7th, 2024

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Binford
Capitol
Coconut
Deliverance
Geppetto
Guardian
Tarnished
Valiant

Workout: Of Vice and Virtue: Leadership Ruck

FNG’s:

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: N/A

The “Thang”:

Discussed vices and virtues prompted by the questions below:

1. Define vice. Define virtue. Are they opposites of each other? On a spectrum? What is it that determines whether a habit or behavior is a vice or virtue?
2. What is/are your most notable current vices? What is it that makes it such a struggle for you personally? Triggers? Influences?
3. What is/are your most notable current virtues? Do they help to mitigate any vices? Where and how could you help inspire others?
4. What are some ways to turn vices into virtues?
a. Recognize and acknowledge: Identify the vice and its underlying motivations. Acknowledge its presence and the harm it causes, both to yourself and others.
b. Understand the virtue: Study the corresponding virtue and its characteristics. For example, if you struggle with quarreling, understand the virtue of meekness and its benefits.
c. Intentional practice: Deliberately practice the virtue, starting with small steps. For instance, when faced with a disagreement, pause and choose to respond with meekness rather than quarreling.
d. Mindfulness and self-reflection: Regularly reflect on your actions and thoughts, acknowledging when you’ve fallen back into the vice. Use this awareness to adjust your behavior and refocus on the virtue.
e. Contextualize: Consider the situations and triggers that lead to the vice. Develop strategies to cope with these situations in a way that aligns with the virtue.
f. Seek support: Surround yourself with people who embody the virtue and can offer guidance, encouragement, and accountability.
Patience and persistence: Recognize that transforming vices into virtues is a gradual process. Be patient with yourself and persistent in your efforts.

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Geppetto

LDP3

Ball of Man

Spreadsheets from the Gloom: This one was low on miles, but abundant with vulnerable conversation. Hopefully the PAX were able to find a brother to lock arms with in the struggle that we call life. It was an honor to converse with these men this morning.

Backblast: December 8th, 2024

AO: Pump Station 5:30 to 6 am

PAX:
Carmen Sandiego (Q)
Phat Thor
Guardian
Sherbert
Wario
Tarnished

Workout: For Speed, Strength and Endurance (Black Ops)
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: Willy Mayes Hayes, Michael Phelps, Lower Windmill

The Thang:

Ran a full hill. We had to switch off on who ran with the ruck pack.
Next 2 hills we ran to the cone, walked to the next cone and ran the rest.
Ran backwards up the hill to the cone, walked to the next cone and ran forward the rest of the way.
Ran a full hill forwards without stopping.
Ran two laps up the side of the pump station and down the stairs.

Count-O-Rama – 6
Name-O-Rama
The Six – Tarnished
LDP3
Ball of Man