Author: wstark

18 Jan – Run

Q – Viper

PAX:
Waldo
Wipers
Wrangler
Doogie

Ran to sidecut and back. Got 5.75 miles.

01/20/2025 – BLIMPS and 11’s:
Date: 01/20/2025
Time: 6:30 – 7:15 AM
Location: The Gauntlet – RiverCrest Park, Perrysburg
Q: Bourbon

PAX: 12 PAX:
Binford
Mile High
Huckleberry
Badger
Photon
Golden Gate
Radio
Guardian
Irish Hoss
Tarnished
Piggly Wiggly
Bourbon

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

Beatdown:
• Warm-up:
o 21’s. PAX mostly got it correct. Q heard some movement after the 21st SSH, but didn’t see it, so we proceeded to the beatdown
• Set-up cones at different ends of the parking lot
• 11’s on repeat with the exercises below (BLIMPS). Run to end of parking lot/street and back in between rounds
o Round 1: Burpees and Lunges (2 is 1)
o Round 2: Imperial Quat Walkers and Merkins
o Round 3: Plank Jack Shoulder Taps (2 is 1) and Jump Squats
o Repeato back to round 1 when finished with round 3
• We paused in the middle of the beatdown as PAX noticed the flag fell due to wind and frozen ground. Once two PAX returned to the beatdown area after fixing the flag, the Q decided to assess a five-burpee penalty to all PAX for letting the colors touch the ground.

Count-O-Rama and Name-O-Rama.

Learn about the 6: Golden Gate.

Announcements.

COT / Prayers and Intentions.

Backblast: January 20th, 2025

AO: The Nest

PAX:
Carmen Sandiego (Q)
Ukulele
Deliverance
Fall Out
Armstrong
Pinto

Workout: Doracides
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.

The warmup: Motivators, De-Motivators, Chain Breakers, Willie Mayes Hayes

The Thang:

Partnered up. 100 curls, 200 BBSU’s and 300 squats with blocks. One pax did the workout while the other ran 3 level suicides. At each level, they did a burpee and added one as they reached the next level. Then rotated when finished with the suicides.

All finished before time was out. We then did an Indian Bear Crawl around the cone. Finished off with green sally up, green sally down with squats w/blocks.

Count-O-Rama – 6
Name-O-Rama
The Six – Fall Out
LDP3
Ball of Man

Frozen Ruck & Run

Alternating 30 yard dash with coupon while AMRAP burpees (built coupon-man)

2.5 mile ruck

COT
PAX: Colson, Dora, Southie, Brogan

Echo-Q
Guardian
Spaulding
Huckleberry
Gold Star
Astro
Tarnish
Thai Guy
Manchester
Photon
Carmen Sandiego
Meatloaf
Binford
Phat Thor
Radio
Opening, warmup,SSH,arm circle, circle arms,Willie mays Hayes, potato pickers
Beatdown was flutter kicks 2×1, box cutters, LBC’s, starfish 2×1 and big boys at bottom of hill, 20 reps each. Run to top of hill and do mountain climbers 2×1, shoulder taps 2×1, plank jacks, groiners, 20 reps each and a 20 second plank. Repeat a couple times and then everyone do bearpees from bottom of hill to top. Bearpee is a burpee with a 4 count bear crawl and repeat that all the way to top of the hill.
Closing Tarnish was 6

1/19/25
Ran to bicentennial park and back
Phat Thor-q
Radio
Photon
Carmen San Diego
Tarnished

Date: 01/16/2025
Time: 4:40 – 5:25 AM
Location: The Wall, Riverside Park

Black Ops – Pre-Ruck at the Wall

Pax: Total 3
Piggly Wiggly
Mile High
Tarnished – Q

F3 Fitness, Fellowship, Faith
Mission
5 Core Principles

Backblast: January 18th, 2025

AO: Battlefield (Ruck)

PAX:
Carmen Sandiego (Q)
Salisbury
Spackle (FNG)
Klepto
Footloose
Porch Pirate (FNG)
Bulldog
Sherbert
Runt
Norm
Photon

Workout: Keepy Uppy Ruck
FNG’s: Yes, 2. Noted in the pax list.

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.

The Thang:

2.46 miles of rucking while keeping a coupon up in the air rotating every minute.

Had some time left over so we did green sally up, green sally down with squats. Stretched with Willie Mayes Hayes.

Count-O-Rama – 11
Name-O-Rama
The Six – Runt
LDP3
Ball of Man

Without Fail – Leadership Ruck

Pax: Ruck…
Capitol
Deliverance (Q)
Flo
Golden Gate
Huffy
Tarnished
Pax: Run…
Callahan
Guardian
Iso
Phat Thor
Socket

Without Fail (Leadership Ruck)

1) We start with a question:
What would you do if you knew that you could not fail?

2)Consider this thing that you have identified.
Does being able to do this satisfy a need in your life?

3) Now that you have identified it,
Is there another way to meet that need in your life?

4) Back to that first question.
That thing you would do if you could not fail…Is there a reason not to try?

5) Just in case your chosen activity hasn’t been very inciteful, let’s try this…
What energizes you? What sort of things do you get excited or motivated about?

6) Let’s see if we end up in the same place.
After considering what energizes you…What would you do if you knew that you could not fail?

1.16.2025 Beatdown at Wakanda –Don Quioxte
Pax
Wario
Carmen Sandiego
Ukulele
Meatloaf
Viper
Mr. Deeds
Footloose
Chubbs
Waldo – Q

Don Quixote Facts
• One of the best selling novels of all time, published January 16th 1605 (420 years ago)
• A guy who reads too many romance novels and fantasies about chivalry.
• A book about adventures of the members of the lowest nobility

Warm-Up (5 Minutes)
1. SSH x 20
2. Windmill Stretch x 10 – Imagine you're dodging windmill blades!
3. Squire Squats: Perform 10 air squats, then hold the squat position for 10 seconds. Repeat for 3 sets.

The Thang 30 sec tabata x 4 rounds
1st Evolution: The Windmill Fight (Fighting imaginary giants/ Attack some windmill which he believes to be giant)
1 Side Lunges: Alternate legs each time, imagining Don Quixote dodging the spinning blades of windmills.
2 High Knees: Run in place with high knees, pretending you’re running from a charging windmill.
3 Mountain Climbers: imagining you're climbing a steep hill toward an elusive dream.
4 Push-ups: Push through your fatigue like Don Quixote pushing forward in his noble quest.
5 Pickle pounders

Knight’s Joust Hold a lunge position and extend one arm in front of you as if holding a lance. mimics Don Quixote holding his lance during his jousts and charges.

2nd Evolution: The Knight’s Charge (Preparation for battle and noble deeds)
1 Jump Squats: pushing yourself higher with each jump. Think of Don Quixote charging forward with unyielding courage.
2 Dips: Strengthen your arms like Don Quixote must do to swing his sword in battle.
3 Plank: stillness Don Quixote experiences throughout his quests.
4 Curls for the girls
5 Thrusters

Final act
Parter murder bunnies