Author: wstark

Echo-Q
Waldo
Big Spoon
Gold Star
Finkle
Isosceles
Mile High
Coconut
Ukulele
Oil Change
Van Wilder
Drip
Photon
Footloose
Rudy
Opening and then climb the stairs 40 times up and down to equal the amount of the flights of stairs the fire fighters limbed on that fateful day. 9/11/2001.
Closing,6 was Coconut and Ukulele also shared some heartfelt words about how it affected people in his hometown.

Backblast: September 16th 2026

AO: Necropolis

Ruck

Zimba – Q
Van Wilder
Waldo
Arcy
Geppetto
Longhorn
Huckleberry
Flipper
Guardian
Meatloaf

The Workout: AAA theme and conversation was based on a roadtrip and travel discussion. It was a ruck to the wall and back with some trivia questions. Correct answer got you some squats and wrong answer got you Merkins.

Echo-Q
Coconut
Bourbon
Sven
Isosceles
Ukulele
Fossil
We ran the Echo half pipe today. Back and forth across the bridge to the first light in maumee to the first light in perrysburg..

Purdy #27- 09/16/25 – Coronado –
Murph
WARM UP: Maybe
WORKOUT: Murph
Purdy – Q
Viper
Irish Hoss
Big Spoon
Shepherd
Landslide
Mercy
Pom Pom
Deep Fake – FNG
Norm
Fault Line
Footloose
Bulldog
Barney

Backblast: September 12th, 2025

AO: The Rabbit Hole – Whitehouse Library – Whitehouse, OH

PAX:
Photon – Q
Doubtfire
Fat Amy
Footloose
Goldwing
Manchester
Norm
Rudy
Ukulele

Workout: Block A Bye Burpee, Run The HIll Top

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

Mosey to the hill

The “Thang”:

Set of cones were placed 25m from base of hill with another set of cones at base of hill.
Starting at far cones, perform 20 thrusters.
Murder bunny to cones at base of hill.
Perform 20 hand-release burpee jump-overs.
Run up the hill.
Perform 20 absolutions at top of hill.
Run down the hill.
Perform 20 hand-release burpee jump-overs.
Murder bunny to cones 25m from base of hill.
Reduce all rep counts by 5 and repeato.
Upon completing round 5 (zero reps), pick up the 6.

Mosey back to the flag.

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

The Six – Manchester

LDP3

Ball of Man

Spreadsheets from the Gloom: Beautiful weather for a beatdown, but the beatdown was horrible enough to make it onto Norm’s hardest of 2025 list. A culmination of a number of horrible exercises and two horrible MOTs. Starting off with the 20 reps made the first round particularly brutal with everything hurting about 10 minutes in. Full body after full body after full body.

Format was good though. And timing. The leader completed the round of 5 burpees on the way up, so it would probably be doable without the mosey to and from the hill. Might be doable at The Gauntlet hill due to it’s closer proximity and lower vertical gain. Or the distance of the murder bunny could be reduced by 10m.

PAX “rocked” out to lullaby renditions of the Red Hot Chilli Peppers as we basked in the warm glow of the morning moonlight. Definitely made me miss my crib at the time.

Backblast: September 10th, 2025

AO: Grantland – Rotary park – Perrysburg, OH

PAX:
Photon – Q
Arcy
Bourbon
Callahan
Coconut
Guardian
Huckleberry
Rumor
Tarnished

Workout: You Get What You Get And You Don't Throw A Fit

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: N/A

The “Thang”:

2 lines of cones were spread across the grass field 10m apart from one another:

Perform 2 kraken jump-over burpees.
Perform 2 10m murder bunny legs.
Increase rep and murder bunny leg count by 2.
Repeat until time, adding 2 more burpees and murder bunny legs each round.
@ 3 minute EMOM, perform absolutions equal to the number of burpees you performed in the current round

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

The Six – Rumor

LDP3

Ball of Man

Spreadsheets from the Gloom: If I’m honest, I manufactured this opportunity to be a bit of a dick. It had been almost a year since there was an open Q spot at GrantLand, and I decided to take it. I had been reaching out to guys to fill slots, but at a certain point PAX need to just hop in and put their name on the schedule. Or ask to be put on the schedule. We are high impact men. We should be procactive, not reactive. The schedule has been getting extremely light over the past month and I wanted to remind guys that they don’t want me Q-ing at GrantLand every week…especially when I’m a little irked about it.

All that said, I ran my own rendition of IPC Week 1 2025, but I swapped out 100m sprints for 10m murder bunnies and thrusters for kraken jump-over burpees. And most importantly, I added the 3 minute absolution eMOM. And holy crap was it horrible. In the later rounds, each of the three exercises seemed like their durations were never ending. 12 kraken burpees (36 merkins) took almost the 3 minutes themselves. As did the 12 absolutions. I couldn’t imagine running that one for 50 minutes like the IPC WOD proper. I want to say that Coconut and YHC got to the middle of the round of 12.

All-in-all, I’m not sure I got the point across. No Q slots have been taken since the beatdown, and I’m still refusing to proactively reach out to guys in order to fill them due to my stubborn-ness. But that’s alright, I’ve got a pretty steady stream of suck to throw at the PAX if the slots continue to remain open.

PAX got some subtle messaging via the playlist today…

“You Can’t Always Get What You Want” – The Rolling Stones
“Karma Police” – Radiohead
“The Hand That Feeds” – Nine Inch Nails
“Love Hurts” – Incubus
“Killing In The Name” – Rage Against The Machine
“This Is A Call” – Foo Fighters
“Dissident” – Pearl Jam
“Suck My Kiss” – Red Hot Chili Peppers

This was a fun challenge. Truly awful in it’s construction. I want to thank Gulliver and Coconut for the absolutions and eMOM suggestions.

“8 Track” – IPC 2025 – Week 2
IPC Week 2 was a challenge, and lots of sore backs and shoulders later this week. Thanks to all who came out to give and a try and special thanks to those men who came out early to support their F3 brothers.

Canteen
Mile High
Meatloaf
Big Spoon
Echo
Viper
Waldo
Purdy
Photon
Fat Amy
Rudy
Landslide
Arcy
Coconut
Norm – Q

The Thang
Workout consists of 8 rounds with each round starting with a 400-meter run
Odd-numbered rounds: Perform stationary exercises
Even-numbered rounds: Perform movement exercises

Start the timer
Round 1
Run 400 meters
Perform 20 Cleveland Rocks

Round 2
Run 400 meters
200-foot Coupon Lunge Walk

Round 3
Run 400 meters
30 Manmakers (Blockees)

Round 4
Run 400 meters
200-foot Redrum bunnies (Reverse Murder Bunnies)

Round 5
Run 400 meters
40 Thrusters

Round 6
Run 400 meters
200-foot Crawl Bears

Round 7
Run 400 meters
50 Kettlebell Swings

Round 8
Run 400 meters
200-foot Burpee Broad Jump

Stop timer after crossing the finish line

9/14/25- 2.0 Workout – 2nd Sunday of the month at 2PM

Welcome to F3 –
Mission
Principles

Mosey over to baseball field next to basketball courts

The Pax:
Sherpa
Spike
Photon
Van Gogh
Long Horn (Q)
Bevo 2.0
Hairbrush 2.0
FNG's LISTED BELOW
Varsity 2.0
Gills 2.0
Side Kick 2.0
Styx 2.0
Happy Feet 2.0
Stretch 2.0
Round Off 2.0

The Thing:
Tabata Workout- 2 Rounds = 21min:45 sec
45 seconds work – 15 seconds rest

Side Straddle Hop
Burpee
High Knees
Mountain Climbers
Squat Jumps
Merkins
Lunges
Shoulder Taps
Monkey Humpers
Big boy sit-ups
V-Ups

After the workout we played a game of kickball, 2.0's counted off then HIM's counted off. Split into teams and played a lighthearted game. Some of the 2.0's were younger so a lot of coaching of how to play the game involved.

COT:
Photon was the 6th
Announcements
Prayer
Picture (x 2)

9/15 Monday Blues at the Gauntlet

Irish Hoss – Q
Flipper
Longhorn
Goldstar

3 other HIM's showed up to help me get all my frustration out from Notre Dames second loss of the year.

Warmup – SSH / Merkins / Worlds greatest stretch

Mosey to the Hill
The Work:
15 burpees / run around soccer field path to opposite end / 15 Never surrenders
Every full lap decreases the reps on the work so second round is:
14 burpees / run around soccer field path to opposite end / 14 Never surrenders

No finishers – redo might start at 10 to make it possible to complete

Ended in COT

9/1 – The Gauntlet

Irish Hoss – Q
Huckleberry
Guardian
Flipper

4 HIM's showed up to the 1st of the Month MURPH

1 mile run around the perimeter of rivercrest park
100 pullups
200 pushups
300 squats
1 mile run back to the flag

Ended in COT