Author: wstark

Elevator Music at Cameltoe
7/28/25

77*F and 100% humidity made this the soupiest BD of the summer! And, YHC was pinching a loaf something fierce, so I struggled to maintain the “If you can’t do it, don’t Q it” assurance. But, I kept moving and did not share myself nor taint the AO.

In the honor of Betty Lou Oliver, who in 1945, plummeted 75 stories in an elevator, in 1945…and survived…we did work.

Starting at the shovel flag in a grassy field by the Cherry building pax did work “elevator style”. Think “ladder build up”…at the first cone do 7 reps, 2nd cone placed 15 yards upfield do 14 reps, 3rd cone placed 15 yards further upfield do 21 reps, and the final cone 15 more yards up field do 28 reps.

Mode of transport between each cone was Cindy-based including: Harambé, Ape Hop, and Rifle Carry.

We did three rounds and after each set of 28 we moseyed around the small pond.

Finished up with:
COT
Six was Purdy

Pax:
Bulldog (Well Done)
Barney
Purdy
Vespa
Doubtfire (Q)

F3 Grantland
7/30/25
5:30 am

PAX:
Meatloaf
Bourbon
Tarnished
Mile High
Photon
Longhorn
Bevo (2.0…Longhorn)
Irish Hoss
Fossil
Cybertruck
Doubtfire
Echo
Fat Amy
Flipper
FNG: Vege-Mite

Q: Huckleberry

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

THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
Station 1: 20 Merkins, 25 Mt. Climbers (2 is 1), 30 Pickle Pounders (Top at Sign)
Station 2: 20 Lt. Dan’s (both legs), 25 Imperial Walkers, 30 Lunges (2 is 1) (Near Music)
Station 3: 20 Crunchy Frogs, 25 American Hammers (2 is 1) 30 LBC’s (Crazy House)
Station 4: 4 Sets of Zig-Zags Around Swings…at each end: 20 Squats (Swings)
Station 5: 20 Australian Pull Ups, 25 Plank Jacks 30 Bear Squats (Bars)
Station 6: 1 Set of Suicides under Zip-Line (Under Zip-Line)
After completion of each Station, run to center and roll the single dice. It will determine which Station you go to next (1-6) (Center)

COT: The sixth was Irish Hoss

7/30/25
Mudhole
Wednesday Ruck

Pax:
Pinto
Raven -Q

Intro
5 Principles

Rucked south, to the train tracks and back to parking lot.

CoT
BoM

As always it was an honor to lead

F3
Squares w/ Block
The Commons
7/29/25
6:15 pm

PAX:
Everest
Ponzi
Gold Star
Anchor
Q: Huckleberry

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

WARM UP:
7 Motivators in Cadence

THANG:
Block/Weight Needed
20 reps of each

The die is rolled to determine the square to do (1-6) per the following:

Square 1: Curls with Block
Block Swings
Bent Over Rows with Block

Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats

Square 3: Imperial Walkers
Squats
High Knees

Square 4: Overhead Press with Block
Curls with Block
Bent Over Rows with Block

Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)

Square 6: Run

COT: Sixth was: Gold Star

Longhorn
July 29th 2025

Wario
Zimba
Gold Star
Van Wilder
Guardian
Meatloaf
Longhorn- Q
Flipper
Thor
2005
Bevo 2.0

Echo was 6
Capital closed

Rucked down river in pairs and incorporated 40# kettle bells for extra fun.

Maumee Merkin Challenge Beatdown
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 Thang:
AMRAP: 45 seconds of work with 15 seconds of rest. Start with the first exercise in each group and work your way through all 6 rounds.
Group 1 Group 2 Group 3 Group 4
1. Merkins 1. Big Boy Sit-ups 1. Burpees 1. Jog
2. Wide-arm Merkins 2. Plank 2. Jump Squats 2. Sprint
3. Diamond Merkins 3. LBC’s 3. High Knees 3. Jog
4. Hand-Release Merkins 4. Flutter kicks 4. Bonnie Blairs 4. Sprint
5. Tempo Merkins 5. Side Planks 5. Apolo Ohno’s 5. Jog
6. Plyo Merkins 6. American Hammers 6. Lt. Dan’s 6. Sprint

Partner AMRAP: Pair group up into partners. One partner will be doing the work while the other partner is doing the movement between the cones. Partner doing the work does as many reps as they can until their partner returns from the cone movements.
Work Movements
1. Derkins (Decline Merkins) 1. Bear Crawl
2. Incline Merkins 2. Crawl Bear
3. Wide-Grip Merkins 3. Lunges
4. Staggered Merkins 4. Broad Jumps
5. Diamond Merkins 5. Sprint
6. Merkin Hold (At bottom) 6. Side lunges (alternate at the cone)

*Finale* Merkin Gauntlet – Circle up in high plank take turns doing 5 merkins until you make it all the way around the circle.
Count-o-rama: 8
Name-o-rama:
Landslide
Rudy
Gulliver
Chubbs
Wario
Norm
Meatloaf
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

7/26/25
Battlefield
King of the Hill
Pax:
Thor – Q
Mercy
Cybertruck
Ukulele
Van Wilder
Zimba
Fat Amy
Silver Surfer
Wipers
Norm
Purdy
Crawdad
Spaulding
Callahan
Badger
Flat Stanley

Mission, Principles and Disclaimer given

Each person keeps track of their own level. If they win a round(whether it is by themselves or on a team) they move up a level. Pax on the highest level at the end is crowned King of the Hill

Level 1: 5 curls, HR Merkins – Sprint to Cone 1
Level 2: 5 Curls, HR Merkins, Bobby Hurley's – Sprint to Cone 1
Level 3: 5 Curls, HR Merkins, Bobby Hurley's, BBS – Sprint to Cone 1
Level 4: 20 Curls, 15 Presses – Sprint to Cone 2
Level 5: 20 Curls, 15 Presses, 10 Manmakers – Sprint to Cone 2
Level 6: 20 Curls, 15 Presses, 10 Manmakers, 5 WW3 – Sprint to Cone 2
Level 7: 50 Curls – Sprint to Cone 3
Level 8: 50 Monkey Humpers – Sprint to Cone 3
Level 9: 25 Curls, Am Hammers – Sprint to Cone 4
Level 10: 25 Curls, Am Hams, Squat Thrusts – Sprint to Cone 4

We did a lot of mix and matching. Some individual races, some pairs, teams of 4, teams of same level. etc

King of the Hill: Purdy

F3 Coronado
5:30 am
7/29/25

PAX:
Bulldog
Purdy
Doubtfire
Waldo
Stark
Full Pull
Fat Amy
Footloose
Mercy
Cybertruck
Rudy
Big Spoon
Landslide
Spaulding
Barney
Twister
Manchester
Gang Box
Adele
Q: Huckleberry

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

COT: 6th was: Purdy

Leadership Ruck – Another Huffy Production
PAX:
Alec "Meatloaf"
Mike "Photon" Bauer
Joe "Guardian" Kizer
Alex "Poe" White
Eric "Isosceles" Puffenberger
Matt "Stark" Yarder
Fred "2005" Zillo (Down Range From Texas)
Jesse "Longhorn" Tovar
FNG – Mark "Twister' Foster
John "Huffy" Peer (Q)

Discussion: Male support systems, including Shield Lock, being proximate, and reaching out when we need help in spite of our pride.

6 was 2005 (Down Range From Texas)
FNG Named: Mark "Twister" Foster

QIC
Stark

PAX
Isosceles
Geppetto
2005 (Down Range from NWind in Indiana)
Long Horn
Binford
Nitrous
Huckleberry
Gold Star
Coconut
Guardian
Meatloaf
Mark "Twister" Foster (FNG from Stark)
Photon

The Thang (The Lion's den)

Each PAX served as the timer in the "Lion's Den", which was just a hald circle of cones. Each AX in the den would perform 15 burpees as the EMOM timer.

While the timer of burpees was happening, the rest of the PAX performed

First Set
5 Perfect Merkins and 5 Lt. Dans. Repeato until all PAX had a turn as the timer

Second Set
8 LBCs and 8 Jungle Boy Squats. Repeato until all PAx had a turn as the timer

Last set (Lightning Round)
Timer was 10 burpees and the rest had to do 5 burpees. So it was non stop burpees until all 14 pax went through as the timer! Thanks for the suggestion Photon!

Stark