Author: wstark

Pre Ruck the 3rd F.
Two strong in the gloom
Mile High and Tarnished.
3 miles and great conversation.

Dora, Southie,Colson
You v You challenge

1 mile run timed

Merkins, count max non-stop and max 2 min

BBCs, count max non-stop and max 2 min

Pull ups, count max non-stop and max 2 min

Burpees, timed to 25 reps

Ended with 5 min abs
-halo circles
-oblique twist
-dynamic plank
-rotating scissors
-bbcs

01-30-2025 – The Climb:

Date: 01/30/2025
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg
Q: Bourbon

PAX Count: 14

PAX Names:
Oil Change
Huffy
Finkle
Pimento
Waldo
Spaulding
Huckleberry
Tarnished
Ten Pin
Sven
Coconut
Raven
Mile High
Bourbon (Q)

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

The Thang:
• Start with 21’s
o PAX failed the first attempt and were assessed five burpees OYO
o PAX were successful on the second attempt
• The Climb:
• Each exercise will consist of 30 reps
• Then each PAX charges the hill to the top of the wall
• Plank until all PAX reach the top
• 60 second wall squat (counted by each PAX in order until we reach 60)
o Five burpee penalty if anybody comes off the wall; then restart the count at one
• Run down the ramp to the bottom
• Plank until all PAX reach the bottom
• Repeat for next exercise
• Exercises:
o Carolina Dry Docks
o Merkins
o American Hammers
o Jump Squats
o Lieutenant Dans
o Burpees
o Flutter Kicks (did not get to this one)
o Diamond Merkins (did not get to this one)

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Spaulding.
• Announcements
• COT / Prayers and Intentions

Back blast for the Pre ruck "The Wall"
Mile High
Sven
Tarnished
Great conversation this morning, we cover over 2.5 miles and plenty warmed up just in time for Bourbons epic beat down.

Black ops back blast for the Pre-Ruck.

Tarnished.
Mile high.
Guardian.

I just learned that you should post Back blast for black ops events and pre-rucks. My bad, sorry to the HIMs who walked with me during the wee hrs of the morning in the past. I will get better but only by 1%

Black ops back blast for the Pre-Ruck
Tarnished
Mile high
Guardian.

I just learned that you should post Back blast for black ops events and pre-rucks. My bad, sorry to the HIMs who walked with me during the wee hrs of the morning in the past. I will get better but only by 1%

1/30/25

PAX
Footloose – Q
Meatloaf
Mr Deeds
Stalker

BBB

Ballivator – Warmup

We did exercises with a basket ball such as 3-pointer sit-ups, BigBallerBurpsees, and Bronnie James's. Then movements such as lunge walk, lateral ape and murder bunny. All with a basketball.

Knockout – Cooldown

COT

01/29/2025 – Rollin’ with my Homies:

Date: 01/29/2025
Time: 5:30 – 6:15 AM
Location: GrantLand; Rotary Park, Perrysburg, OH
Q: Bourbon

PAX Count: 6

PAX Names:
Photon
Capitol
Badger
Geppetto
Huckleberry
Bourbon (Q)

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

The Thang:
• Start with 21’s
o The veteran PAX nailed it on the first attempt. No penalty assessed.
• Rollin’ with the Homies (and FNG’s):
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank or Al Gore in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
 Exercise 1: Merkins
 Exercise 2: Side Straddle Hops (4 count, in cadence)
 Exercise 3: Sprints (from one set of cones to other and back)
 Exercise 4: Lt. Dans
 Exercise 5: Burpees
 Exercise 6: Big Boy Sit Ups

o Results in order:
 21 x Side Straddle Hops (4 count, in cadence)
 30 x Burpees
 30 x Burpees
 10 x Side Straddle Hops (4 count, in cadence)
 1 x Sprints (to cones and back)
 20 x Lt. Dans
 20 x Absolutions
 40 x Burpees
 60 x Side Straddle Hops (4 count, in cadence)
 10 x Absolutions
 6 x Sprints (to cones and back)
 40 x Side Straddle Hops (4 count, in cadence)
 20 x Merkins
 60 x Merkins
 20 x Absolutions
 60 x Merkins
 20 x Merkins

o Results totals:
 160 x Merkins
 131 x Side Straddle Hops (4 count, in cadence)
 100 x Burpees
 50 x Absolutions
 20 x Lt. Dans
 7 x Sprints (to cones and back)

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Photon.
• Announcements
• COT / Prayers and Intentions

1/29

Q – Viper

PAX:
Snake Bite
Ukulele
Lyman
Lonzo
Echo
Wario

The Thang:

Warm-up – Chain Breaker, SSH, 10 count rotovator

Part one – Basic Fighter Maneuvers
Both mentally and physically demanding, but some of the most fun flying. While listening to "Danger Zone", the PAX alternated between sprinting between the two light poles and performing an MoT, switching every time the words "Danger Zone" were played. The MoT alternated between BBJs and Lunge walks; after getting 5 of one, you switched to the other.

Phase 2 – Two Plane Maneuvering
Partner DORA, with on partner running to the opposite light pole and back while the other worked towards 100 burpees and 200 squats

Phase 3 – Large Force Exercise
Capture the flag style battle. Each team had three cones at their base, the goal was to capture all of the other team's cones while defending your own. If you were tagged while holding a cone, you dropped it where you were and returned to base to refuel and rearm by performing 3 burpees

COT –

6 – Snake Bite

Prayers – Geppeto's dad

Black ops elevation ruck

Pax
Purdy
Phat Thor
Callahan
Tarnished
Isosceles-Q