Author: wstark

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 Thang:
We rucked to The Pump Station and back.
Count-o-rama: 2
Name-o-rama:
Flipper
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

Welcome
F3 Mission & Core Principles
F3 Credo

PAX:
Footloose
Yoshi
Echo
Rudy
Crawdad
Lyman (QIC)

“Roll of the Dice”

Warmup:
7-count Motivators

The Thang:
Rolled the big dice to determine our choice of six exercises. The second roll would determine the rep count and would change with each round. First time it was multiplied by the exercise number, then times 2, times 3, then we did two rolls to multiply for the reps. Each PAX would roll in a round, then take a mosey to the road and back.

Countorama (6)
Name-o-rama
Crawdad was the Six
Announcements
Ended in Prayer.

Honored to lead today!

Lyman

F3 Black Swamp
Armory
10/23/25
5:30 am

PAX:
Vespa
Chewie
OSHA
Golden Gate
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:
Block/Weight Needed.

Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).

Mid-Section Line:
11 Curls with Block
Run to far-section line

Far-Section Line:
10 Mountain Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

COT: Sixth was: Chewie

AO: The commons

PAX:
Gold Star
Ponzi
Everest
Red October
Anchor
Wario-Q

F3: Fitness, Fellowship, Faith;

Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust

Our credo is: Leave no man behind yet leave no man where you found him.

Warm up: Side straddle hop

Workout: Deconstructed burpee

Four cones were set up in a square, each 25 yards from each other.
At cone 1 we did 20 Bobby Hurleys
At cone 2 we did 20 mountain climbers (2:1)
At cone 3 we did 20 merkins
At the 4th cone we did 1 burpee
Next round we did 19 reps on cones 1, 2, and 3; with 2 reps on the fourth. So on and so forth, working our way toward 1 rep for cones 1, 2, and 3 and 20 burpees at come 4.
Continued work until 6:53

Had some rain thrown in there just to add a little extra mental challenge

COR
NOR
6 from Ponzi
Announcements
LDP3 from Gold Star
Prayer

Backblast – October 22, 2025
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Geppetto – Q
Bourbon
Huckleberry
Callahan
Fossil
Photon
Big Spoon
Rumor
Arcy
Spaulding
Flipper

Workout: Mission 22 WOD

No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.

The Thang:

0.7 mile warmup lap around the gravel track

Mission 22 Hero WOD (modified):

Twenty-two minutes. As many rounds as possible (AMRAP):

22 reps each:
Merkins
Squats
Step Ups
Burpees
Lunges (1=1)
Hand Release Merkins
Reverse Lunges (1=1)
Burpee Step Ups
Squats
Merkins
Repeato until time is called
Ended with a 2min 22sec plank in silence to reflect for the veterans that have lost their lives too early.

Ended with:
Count-O-Rama – Eleven (half of 22)
Name-O-Rama
The “Six”: Callahan – Eh’d by Jennay. Got his name from the Tommy Boy movie. Keeps coming back for the variety and for the unexpectedness of not knowing what he might take away from the day’s workout.

Announcements – CSAUP Saturday. The Fortress is closed.

Ball of Man – Prayers for Carla and her cancer battle. Prayers to help us be bettter men.

Spreadsheets from the Gloom: High 40’s. Windy. Thanks to the men who participated today. It was an honor to lead

Playlist:
Blur – Song 2
Dave Matthews Band – Two Step, Live from The Gorge Amphitheater, 09.07.02

For more information on Mission 22, visit: www.mission22.org

PAX:
Echo
Mile High
Fossil
One Man Band
Coconut
Sven
Norm
Photon
Isosceles – Q

Simple run. out and back to 577 foundation

10/21 – Murph
Coronado

Q – Viper

PAX:
Mercy
Crawdad
Tackleberry
Rumor
Shepherd
Big Spoon
Rudy

We Murphed. The end.

CoT:

6 – Mercy

Prayers – Gulliver, Bluto, Mrs. Doubtfire, Purdy's Dad

F3 Track & Field Championships – The Foundry 10/20/25

PAX:
Norm
Rumor
Big Spoon
Gulliver
Longhorn
Wario
Fat Amy (Q)

Warm-up: Runners stretch, Willie Mays Hayes, Windmill, Motivator, Squativator

The Thang: Track & Field
Split into 2 teams – teams raced to complete the events in order
25M Murder Bunny
50M Bear Crawl
100M
200M
400M
800M – Team Relay
1600M – Team Relay

One teammate running, anyone not running did curls or rows

COT – Norm 6,
Prayers for all the PAX going through major life and health events

Q-School 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 Thang:
This was a Q-School Ruck We dod 20 squats every 5 minutes while we discussed various Q strategies and techniques.
Count-o-rama: 7
Name-o-rama:
Hucklberry
Geppetto
Arcy
Flipper
Longhorn
Gulliver
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

Welcome
F3 Mission & Core Principles
F3 Credo

PAX:
Chubbs
Rudy
Bourbon
Sven
Lyman (QIC)

“Q School – 7 of Diamonds”

Intro:
Spoke briefly about the Mission and Core Principles and Credo

Warmup:
We each led 10 Side-Straddle Hops as a way to practice cadence work. Talked about using cadence to prompt or unity and bring order to a beatdown.

The Thang:
Moseyed to the nearest baseball diamond. Started with 7 of an exercise at each base, moseying in between. Plank or Al Gore til everyone completed. Then 14 of a different exercise, 21, 28, etc.

7 burpees
14 Merkins
21 bbs
28 Lunges 1:1

7 Carolina dry docks
14 leg lifts
21 Monkey humpers
28 squats

Countorama (5)
Name-o-rama
Rudy was the Six
Announcements
Ended in Prayer.

Honored to lead today!

Lyman