Author: wstark

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

11/21/24 Wakanda
Pax:
Wario-Q
Sven
Meatloaf
Footloose
Mercy
Chubbs
Bulldog

F3 mission
5 core principles
Disclaimer

B(Loch) Ness Monster:

We Set up 2 rows of cones on the island at Wakanda.

For each round we would run a lap around the island. Then once back we would do an exercise at the first set of cones, MOT to the 2nd set of cones, exercise, MOT back to the first set of cones, exercise

Exercises-MOT

Round 1. 5 Man makers-Murder Bunny
Round 2. 10 Thrusters-Rifle Carry
Round 3. 15 Squats w block-MB
Round 4. 20 Block swings-RC
Round 5. 25 Curls-MB
Round 6. 30 Bent over rows-RC

COR
NOR
6 from Footloose
Announcements
LDP3 from Chubbs
Prayer

Backblast: December 7th, 2024

AO: Battlefield

PAX:
Lift Kit (VQ)
Carmen Sandiego (Co-Q)
Irish Hoss
Wario
Phat Thor
Jersey
Astro
Waldo
Shepherd
Runt
Gold Star
Meatloaf
Wipers
Spaulding
Fat Amy
Flex hard
Footloose
Redken
Yoshi
Gulliver
Ukelele
Djibouti

Workout: Fun with Jeep Parts
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: Arm stretch (L/R), shoulder stretch (L/R)

The “Thang”
Broke into 4 groups.

Round 1: Walking curls with the Transmission Case while other Pax do merkins. Rotate after going to the cone and back.

Round 2: Shoulder presses with the Transmission Case while other Pax do BBS. " "

Round 3: Walk with moving the Transmission Case side to side while other Pax do burpees. " "

Round 4: Murder bunnies with the Transmission Case while other Pax do flutter kicks. " "

We did rounds 1-4 a couple of times.

Round 5: Throw brake drum then bear crawl to it. Keep throwing until you reach cone. Crab walk back.

Count-O-Rama – 22
Name-O-Rama
The Six – Waldo
LDP3
Ball of Man

Awesome VQ!

12/8/24 – Fortress 0630-0730

Stark and Guardian CoQ Beatdown with the help of Madden

Pax:
Radio
Coconut
Photon
Nitrous
Geppetto
Iso
Badger
Huckleberry
Stark – CoQ
Deliverance
Tarnished
Madden – CoQ
Guardian – CoQ
Binford

Warm up with in cadence: chainbreakers, windmills, potato pickers, Michael Phelps

The Thang:
8 total sets that pairs of PAX alternated work. See below with this in mind: One pax does a suicide while the other pax does as many HR merkins as possible. Suicide pax serves as the timer. Pax #2 counts HR merkins rep. When they switch, try to beat your partners rep count for HR merkins but also, the second time you do HR merkins, try to beat your own first attempt total. We alternated each round by doing work on pavement and work with a block in the grass. You vs You.

Round 1. Suicides and HR merkins/
Murder bunnies and BBSU

Round 2. Burpee Broad Jumps and Ninja Squats/ rifle carry block x2 laps and 4ct flutter kicks

Round 3. Suicides and Curls/ block carry lunge walk and box cutters

Round 4. Burpee Broud Jumps and J Los/ Ape hops with block and squats

COR
NOR
6 – Radio
Announcements
LDP3- Shield lock
Prayer

Lamplight breakfast 😋🍞🥚☕️🥛

Meatloaf – Q
Djibouti
Warrio
Gulliver
Bulldog
Footloose
Doogie
Yoshi
Viper
Norm
Wipers
Astro
Klepto
Waldo
Runt

Got in some ruck and run action