Author: wstark

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 through Maumee up Conant street to the Maumee bike path and down to Kingsbury street and back to Broadway street and then back over the bridge. We rucked a total of 2.29 miles. Along the way we rucked for 5 mins and then did squats for 1 minute and then repeated that the whole way.
6 Speech
Count-o-rama: 5
Name-o-rama:
Bulldog
Gold Star
Life Alert
Huffy
Van Wilder -Q
Announcements
LDP3
Prayer Intentions

BB for the black-ops 5K time trial at The Foundry on 2/3/25

PAX:
Photon (Q)
Purdy

Warm-up:

SSH (2 is 1) – 20
Windmill potato Pickers – 8
Dynamic stretching along length of track:
Zombie Walk
Butt Kickers
High Knees
Scoops

The Thang:

Ran an official, timed 5K as the time trial for Phat Thor's Relay Team. 12.5 laps around the track. Ran together for the duration.

Time: 26:14

Performed some cool-down while awaiting the beatdown.

2/3/25 Camelot
Full Body 🔥

Intro / welcome
Warm up:
Windmills IC
Forward arm circle IC
Reverse arm circle IC
The Thang:

4 rounds
8 minute rounds
4 exercises each round
Amrap format
Run after each completed set
Rd 1 Upper body:
Merkins
Block Swings
Overhead Press
Bent over rows
Rd 2 Arms:
Seated Curls
Skull Crusher
Hammer curls
Diamond Merkins
Rd 3 Legs:
Burgarian Split squat
Baby cows
One leg deadlift
Sumo squat
Rd 4 Core:
Alternating leg raise
Super hero sit ups
Yellowstone
Flutter kicks

Count a Rama
Name O Rama
Name FNG Greg Corbitt " Diesel"

COT

Pax:
Norm
Doubtfire
Diesel ( FNG)
Full Pull
Echo
Astro (6)
Rudy
Footloose
Bulldog
Salisbury
Gangbox
Lonzo
Golden gate
Waldo
GMO ( Q)

BB for "The Standard" At foundry on 2/3/25
PAX:
Meatloaf
Purdy
Fat Amy
Photon
Coconut (Q)

about 37 degrees at 0530, one ice-patch on the first turn of the track.

Intro-Mission and core principles. Introduce the idea of the standard–a fair, but fairly hard workout, covering Cardio, body-weight, and block exercises, to be completed for time periodically so pax can see their improvement, and target their areas of weakness for special focus.
Got right into it.

800m Run
10 Burpees
50 Curls
400m Run
15 Absolutions
50 Overhead Presses
400m Run
20 Burpees
50 Goblet Squats
400m Run
15 Absolutions
50 Decline Merkins
800m Run

Everybody got after it with a will and finished in under 30:00, lots of mutual encouragement along the way.

some stretching to cool down at the end and
COT
Meatloaf 6

Honored to lead and bring this to the swamp for the first time. Expect to re-run around the end of April.

January 27, 2025
Camelot
Pax present:

Doubtfire (Q)
Rudy
Astro
Norm
Waldo
Vespa

Today we honored Thomas Edison, who on this day in 1880, patented the electric, incandescent lightbulb. In order to honor him and his trusty associate, we moved from light pole to light pole along Providence Street where we performed reps of an exercise at each pole. The exercises we performed started with the letters: EDISON and WATSON. I forget which exercises they were now, because I am submitting this backblast 7 days after the post. But suffice to say, we started on time, ended on time, and raised our heartrates in a you v you fashion.

Playlist was Sirius XM Classic Rock and as fate would have it, ELO (Electric Light Orchestra) randomly appeared. That was pretty cool.

Fallout Beatdown

Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Pinto
Raven

Wall sit w/ Block in a row. Last in Line does Man Maker, then carries block to front of line and takes lead. Continue 'Indian Run' style down the wall and back.
B.O.M.B.S. with a partner; Burpees (50 total), Overhead Block Press (100), Muricans (100), Big Boy Sit Ups (100), Side Plank Dips (100). Partner carries block across parking lot and back while other reps.
An icy parking lot made for an interesting morning.

Pre Ruck Two Hims marched our 3 miles prior to the Murph.
good stuff.
Mile High and Tarnished

Killer Bs
Broad jump 10 yards
– 10 burpees
– 10 Bonnie Blair’s
– 10 BB sit-ups
Repeat X2 to reach 30 yards
Bear crawl back 30 yards to starting point
– This completes 1 round
We Completed 3 rounds
Ended with 10 burpees, 10 Bonnie Blair, 10 BBC, and 20 Don Qui.

COT
PAX: Dora and Colson

2/3/25 0530-0615

Gauntlet – Murph Monday

Opening mission: Our mission is to plant serve and grow small workout groups for men, for the invigoration of male community leadership.

5 core principles: Always free, open to all men, always held outdoors, held in a rotating fashion by a member of the PAX, always end in a COT

Pax:
Tarnished
Mile High
Radio
Van Gogh
Irish Hoss
Huckleberry
Spaulding
Guardian-Q

We Murph’d 💪🏼

COR
NOR
6- Tarnished
Announcements
LDP3 – 3rd F
Prayer

Backblast – Feb 1, 2025

AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Geppetto – Q
Raven
Flo
Stark
Doubtfire
Callahan
Coconut
Pimento
Purdy
Hannibal
Huckleberry
Deliverance
Reset
Spaulding
Photon
Spackle
Carmen San Diego
Tarnished
Huffy
Oil Change
Full Pull
Gold Star
Golden Gate
Sherbert

Workout – Return of Yacht or Nyacht
(Tarnished led the opening) No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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 find him.

Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.

Yacht rock is the smooth, impeccably produced jazz- and soul-inflected rock music produced largely between 1977-1984 by a select group of studio musicians and vocalists, songwriters, and producers, and the project bands they drifted in and out of. It can be characterized as smooth and melodic, and typically combines elements of jazz, rhythm and blues, and rock. You’ll hear very little acoustic guitar but a lot of Fender Rhodes electric piano. Lyrics don’t get in the way of the song’s usually high musicality (some of the same session players perform on many yacht rock tunes.) The lyrics may speak about fools. The songs are light and bubbly, yet oddly complex and intellectual.

Music during elevens: What A Fool Believes, This is It, Peg, Ride Like The Wind, I Keep Forgettin’ (We’re Not In Love Anymore)

Elevens
1 = Inchworms
10 = Jungle Boi Squats
—————-
1 = Surfer get ups
10 = Hillbillies

Divide PAX into four teams, a song is played one team guesses Yacht or Nyacht. Based on the answer, all PAX perform set exercises and reps. Yacht or Nyacht is based on a scale of 100. Songs above 50 are Yacht and songs below 50 are Nyacht.

Rep rationale: # of reps back to the baseline of 50. Example guess that Africa is NOT Yacht Rock: 93-50 = 43 of something. Guess that Africa IS Yacht Rock 100-93 = 7 reps of something.

Yacht or Nyacht
Song
Artist
Score
Correct reps
Incorrect Reps
1
N
Do It Again
Steely Dan
40
10
40
2
Y
Kiss On My List
Hall and Oates
62
12
38
3
Y
Hold The Line
Toto
56
6
44
4
Y
Easy Lover
Phillip Bailey/Phil Collins
50.25
0.25
49.75
5
N
Afternoon Delight
Starland Vocal Band
9
9
41
6
N
Rock The Boat
Hues Corporation
18
18
32
7
Y
Sweet Freedom
Michael McDonald
77
23
27
8
Y
How Long
Ace
53
3
47
9
N
Sundown
Gordon Lightfoot
20
20
30
10
Y
Takin it to the streets
Doobie Bros
81
19
31
11
N
Diamond Girl
Seals & Crofts
39
11
39
12
Y
Love Will Keep Us Together
Captain and Tenille
52
2
48
13
Y
Love Will Find a Way
Pablo Cruise
91
9
41
14
N
Ride Captain Ride
Blues Image
16
16
34
15
N
Horse With No Name
America
9
9
41

Q Key for exercises. I may have deviated from this a little
0-10 reps = burpees
11-20 reps = HR Merkins
21-30 reps = 4 ct Flutter Kicks
31-40 reps = Squats
41-50 reps = LBC’s

0-10 reps = Lt Dans
11-20 reps = PJST
21-30 reps = BBSU’s
31-40 reps = Imperial Walkers
41-50 reps = 4 ct SSH

Time was called.

COT:
Count o Rama – 24!
Name o Rama
The Six – Deliverance – Talked about the kayak CSAUP as his first workout. Love the accountability and camaraderie from the group
Announcements:
BOM w/prayer: Prayers for YHC’s father Norm. Bluto, Wario and others.
Spreadsheets from the Gloom: Honor to lead the PAX through a fun workout. Guys seemed to enjoy it! Thanks to Stark for pushing me to lead cadence on a few of the exercises.
Podcast: https://podcasts.apple.com/us/podcast/the-yacht-or-nyacht-podcast/id1703927191.
Playlist: See above.