Author: wstark

8/30/25
Noon-1PM
24 HR beatdown
Long Horn – Q
Echo
Guardian
Tupac
Photon
Bourbon
Gulliver
Huckleberry
Bevo 2.0

Roll the Dice workout with football plays determining next moves.
Photon was 6.

Date: 08/30/2025
Time: 9:00 – 9:45 AM
Location: The Guantlet – Rivercrest Park Perrysburg

Ruck

Pax: 9 Total
Cobra Commander
TuPac
Wario
Huckleberry
Bourbon
Stark
Photon
Crosstour
Tarnished – Q

F3 Fitness, Fellowship, Faith

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

COT
Count-O-Rama
Name-O-Rama
6: Cobra Commander
Announcements
Prayer

F3 Black Swamp
24-Hour Beatdown
Guantlet
8:00 am
8/30/25

PAX:
Photon
Tarnished
Cobra Commander
Tupac
Clutch
Tackleberry
Stark
Crawdad
Spaulding
Bourbon
Wario
Cross Tour
Yoshi
Vespa
Fat Amy
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:
10 Motivators in Cadence

THANG:

Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
21 Lunges (2 is 1)
Run to far-section line

Far-Section Line:
20 Mt. Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
21 Squats
Run back to staring line

Starting Line:
2 Merkins

Far-Section Line:
19 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 21 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 21 Lunges (2 is 1) (going) and 21 Squats (returning).

COT: Sixth was: Tackleberry

6 am – Vurph
Q – Viper
Crawdad
Photon
Golden Gate
Fat Amy
Tarnished
Isosceles
Madden
Vespa
Bourbon
Spalding
Tupac
Crosstour
Sherpa
Doogie
Van Wilder
Djibouti
Shepard

Hour 13 of 24
7:00am

Thang: Swamp Softball
2 x 10 man teams

Q: Gold Star
Pax:
Photon
Clutch
Madden
Yoshi
Tackleberry
Viper (#6)
Fancy Feast
Crosstour
Fat Amy
Spaulding
Tupac
Golden Gate
Snake Bite
Tarnished
Dole Whip (FNG)
Doogie
Crawdad
Vespa
Bourbon

Props to the two dingers over the longer fence: Spaulding & Fat Amy

8/30/25 @ Gauntlet

Workout name: F3 stack the deck

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.”

PAX:
Photon
Tupac
Crosstour
Crawdad
Van Wilder
Slurpee
Bourbon
Ukulele
Guardian
Carmen Sandiego – Q

Warmups: SSH’s, Willie Mayes Spider-Man Hayes, baby arm circles (both ways), Grady corns, hallelujah’s

Ran 3 laps around the parking lot fartlek style.

The Thang:

Had a deck of F3 cards. PAX pulled a card and did the exercise that was on the card. Reps were broken down into 3 seconds. Card # + 10, Royal was 25 and Ace was 100.

Ended with Song 2 performing Freddy Mercury’s.

COR: 10
NOR
6- Crawdad
Announcements
LDP3
Prayer

0400 Ruck

Tupac
Photon
Bourbon
Van Wilder
Slurpee
Guardian
Madden
Crawdad
Spaulding
Tarnished
Sherpa
Crosstour
Arcy
Isosceles (Q)

Talked about 4 Hs; history, hopes, heroes and heartbreak.

0500 BD with block
PAX
Fat Amy
Photon
Bourbon
Van Wilder
Tupac
Doogie
Crawdad
Sherpa
Spaulding
Madden
Tarnished
Isosceles
Viper
Crosstour
Coconut -Q

3:00
Q- Van Wilder
Slurpee
Bourbon
Madden
Tupac
Photon
Guardian
Crosstour
Spaulding
Crawdad
Sherpa

2:00am
Q Arcy
Crawldad
Photon
Carmen Sandiago
Guardian
Bourbon
Van Wilder
Tupac
Ukulele
Cross tour
Slurpee