Author: wstark

9/7/25
Pump Station
Pax:
Thor(q)
Carmen San Diego
Ukulele
Geppetto
Mamba
Shepherd
Waldo
Radio
Colt 45(FNG)
Dinghy(FNG)
Waldo
Manchester
Tarnished
Fossil
Sherpa

Mastermind

Normal intro and warmups
SSH, Potato Pickers, Chainbreakers

We moseyed down to the water and started our workout. This was a repeat of something the previous week.

6 colors of plates
Black – BBS
Blue – Lt. Dans
Red – Merkins
Pink – Peter Parkes
Yellow – Outlaws
Green – jungle Bois

Have to guess a 4 combo code and given clues as more guesses are made
Cone sideways – correct color in wrong place – drop 5 reps
Cone upright – correct color in right place – drop 10 reps

The guesser gets to choose which exercise to drop for the whole group.

We had a difficult one today and barely got it in the time allotted
Black – Black – Yellow – Green

Name-o-Rama and COT followed

Backblast: September 13th, 2025

AO: Fortress

PAX:
Carmen Sandiego – Q
Guardian
Thor
Longhorn
Tarnished
Sherpa

Workout: Yippie Kai-Yay Motherrucker

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 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-ups: Green Sally Up, Green Sally Down tabata

The Thang:

Rucked around Woodland Park. Die Hard leadership topics were discussed at each stopping point. We listened to music that was released in 1990 when Die Hard 2 was launched. At each station, we answered riddles like in Die Hard 3, if we didn’t get it right, there was an exercise. Ended with a discussion that aligned with Die Hard 4, how we can protect our children with the environment we are in today.

Count-O-Rama: 6
Name-O-Rama

The Six – Carmen Sandiego

LDP3

Ball of Man

8/25/25
Monday Mystery
The Nest

PAX:
Armstrong
Deliverance
Fallout Boy
Pinto
Raven ~ QiC

Intro
5 Principles

The Thang:
Stations with weight, Tabata style.
-Farmer Figure 8s
–Death Frogs
-Gorilla Rows
-Bullet Proof Velvet Panda

CoT
NoR
Announcements
BoM

An honor to leader, as always.

Backblast: September 11th, 2025

AO: Wakanda

PAX:
Carmen Sandiego – Q
Wario
Norm
Spaulding
Gulliver
Chubbs
Longhorn
Rubbermaid
Meatloaf

Workout: Dad Bod Defeat

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 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-ups: Held a moment of silence for all who we affected by 9/11.

SSH’s, butt kickers, Abe Bigotas, chain breakers. Jogged a lap around the parking lot.

The Thang:

Had two stations which the rounds were AMRAP. First station was 20 minutes, second station was 10 minutes.

First station: 5 burpees, 10 dips, 15 deadlifts and 20 lunges with block (2 for 1)

Second station: 10 woodcutters on one knee (each side), 10 WW3’s, 10 AH’s with block (2 for 1) and 10 plank pull through coupons.

Count-O-Rama: 9
Name-O-Rama

The Six – Norm

LDP3

Ball of Man

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 along the river to the pump station, walked the stairs and down the hill three times. Total of 3.01 miles. Discussed LDP3 mentor principle and who were effective mentors in our lifes.

Count-o-rama:
Name-o-rama:
6 Speech

PAX:
Huckleberry
Hannibal
Zimba
Photon
Van Wilder
Nitrous
Long Horn – Q

Announcements
LDP3
Prayer Intentions

9/11/25 0530-0615 The Armory “Never Forget”

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Warmups:
44 SSH IC, 10 Windmills IC

The Thang:
We grabbed our blocks and hit the trail around the AO. Honestly, I didn’t know what we were even doing for a workout this morning. I brought out my speaker and didn’t turn it on. We carried our blocks around to represent the weight carried by many on 9/11/2001 and the weight they still carry today. We circled up at various points for some cadence block work and some block work OYO. We did CPRs, flutter kicks, overhead presses, thrusters, dead lifts, block overhead squats, block step ups on the picnic tables, 100 cadence curls and WW3 sit ups.

Pax:
Full Pull
Barney
Huckleberry
Manchester
Yoshi
Bulldog
Brickyard
Vespa
Golden Gate
Guardian – Q

COR
NOR
6- Bulldog
Announcements
LDP3 – Mentorship
Prayers

Welcome
F3 Mission & Core Principles

PAX:
Landslide
Rudy
Footloose
Lyman (QIC)

Warmup: 10 Side-Straddle Hops, 10 Windmills, F & R Arm Circles and Hand Claps

The Thang:
5 Merkin Bunnies out and back
10 Block Sit-ups
15 Kettlebell Swing
20 Overhead Press
25 Flutterkicks w/block
30 Curls
35 Goblet squat
40 Side-Straddle Hops
45 Air Press
50 Lunge 1:1

8 min timer then mosey the length of soccer field and back. Start back at the top and repeato. Did four rounds in the time allotted.

Countorama (4)
Name-o-rama
Rudy was the Six
Announcements
Ended in Prayer.

Honored to lead today!

Lyman

9.9.25 – The Sheldon Cooper

Pax List:
Q: Gold Star
Ponzi
Anchor
Wario

What is F3?
Mission
5 Core Principles
Credo

Warmup
Chainbreakers – in cadence
Windmills – in cadence
Imperial Walkers (4 ct) – in cadence

The Thang = The Sheldon Cooper & 11’s

>10 Burpees, 10 Squats, 10 Merkins, and 10 BBSUs.
>Lap around chess board.
>Then 9,9,9,9 of the same. >Count down to 1. Pick up the 6 when done.

11’s – 10 x Absolutions
1 x American Hammers (2×1)

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

Black ops pre run

Pax:
Coconut
Mile High
Sven
VanGogh (Q)

Pre run:
Ran down second street from boundary to boundary and back.

F3 Coronado
“The Burphday Murph” – 9/9/2025 @ 5:30 am
PAX:
Big Spoon
Mercy
Lonzo
Shepard
Rudy
Viper
Spaulding
Olive Oyl
Cruzer
Bulldog – Q
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
The Murph:
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
43 Circle Merkins
COT: 6th was: Rudy
FNG: Jamison “Cruzer” Clampitt