Author: wstark

Echo-Q
Purdy
Waldo
Viper
Rudy
Opening and warmups, did some step ups,potato pickers , and chain breakers for warm ups.
Beatdown was Paula Abdul’s. 2 parking spots forward and one back. First round we did 3 merkins on the 2 forward and 5 squats on the one back. 2nd round we did 3 flying squirrels on the 2 forward and 5 big boys on the 1 back. After that we did like a reverse suicide and ran to far end and back and then one spot back each time.
COT Waldo was 6 .

Sloth Day!

Pax:
Armstrong
Deliverance (Q)
Fallout Boy

Sets of 3 exercises at 3 stations with modes of travel, all of which are painfully slow. All exercises done in cadence (take turns leading). After each lap, celebrate with 10 Man Makers (8 count).
Non-Block Exercises with mode of travel Crawl Bear.
Station 1 (start) – 10 Burpees (6 count)
Station 2 – 20 Sit ups (4 count to make x2)
Station 3 – 25 Ninja Squats (4 count)
Block Exercises w/ travel being Murder Bunny
Station 1 – 10 Man Makers (8 count)
Station 2 – 20 Curls (4 count to make x2)
Station 3 – 25 Block Squats (4 count to make x2)

Pax: Besse (Q), Dora, Southie, Colson

The thang: Father Figure 500

Father Figure 500
– [ ] Warmup / stretch
– [ ] Rifle / grocery carry coupons to the water treatment plant steps – 0.36 mile
– [ ] Sets of 10 of each, then ran the steps between each set.
– [ ] Seal Makers – burpee, 3 merkins w/ knee tucks, 5 murder bunnies
– [ ] Captain Thor – 1 big boy sit up to 4 American Hammers
– [ ] CPRs (curl, press, raise) – 4-Count cadence: 1 = "C"url, 2 = Overhead "P"ress, 3 = Tricep "R"aise (i.e. extension), 4 = Return to starting position
– [ ] Bird dog merkin
– [ ] Superman Merkins
– [ ] Gut Busters – Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm.

Ended with COT.

10/17/2025 – Dream Warriors:

Date: 10/17/2025
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg, OH
Q: Long Horn

PAX Count: 5 Total

PAX Names:
Flipper
Photon
Longhorn-Q
Meatloaf
Guardian

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 Statement

Warmup:
• SSH IC
Potato Pickers IC

Beatdown:
• 35 Reps at one end of each listed below and at other end 10 burpees or Mike Tyson (PAX choice)

Bonnie Blair
LBSs
Copper head squats
BBS
American Hammer
Wojo Squats
Flutter Kicks
Imperial Walkers
Monkey Humpers

ALSO had a EMOM of 10 pull ups at 4 min and then pivoted to 8 minutes because they were taking to long

Finishers: Guantamano and also Circle Merkin

• Count-O-Rama and Name-O-Rama
• Learn about the 6
• Announcements
• LDP3
• COT / Prayers and Intentions

10/16/2025
Flip Flop(45 min) 5:30 AM-6:15AM

Welcome to F3- Mission
Core Principles
Credo

Flippers first Q!

PAX
Longhorn
Photon
Hannibal
Echo
Isosceles
Finkle
Oil Change
Coconut
Spaulding
Rumor
Big Spoon
Jersey
Fossil
Purdy
Ukelele
Huckleberry
Geppetto
Tarnish
Guardian
Flipper-VQ

Warm-Up
• SSH x20 IC
• Potato Pickers x10 IC
The Thang
Each Pax received either 2-3 cards depending on where they stood.
Went around circle flipping cards over.

Number Cards- 2 thru 10 Merkins/
Face Cards J Q K – Run up steps 1st landing 10 big boys down ramp 3 ramp burpees
Aces- hearts, diamonds and clubs: Up to top top 10 squats back down to the landing 10 big boys down ramp 2 burpees

ace of spades run up full ramp at top of steps 10 squats down steps to first landing 10 big boys and down to bottom for 3 burpees

Someone didn't know how to identify "clubs" and said 3 prong shape. We now refer to clubs are three prongs and then other packs called hearts=Humps and Spades were then called "shovels". no good name came about of diamonds.

Count o rama
Name o rama
6 spoke-
LDP3- Longhorn
Announcements
Ball of Man Prayer

AO: The Pump Station

PAX:
Ukulele-Q
Flat Rate
Sherpa
Fossil
Colt-45
Shepherd
Crawdad

Workout: Buddy Beatdown

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 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-ups: All in cadence 15 “Side Straddle Hops”, 10 “Chain Breakers”, 10 “Willie mays hayes”

The Thang:

2 blocks for each pair, one stays on the bottom the other is carried uphill through 3 sections divided in 2 each.

Partner work – Do an exercise together for 10 rep before moving block up the hill.
First section is 10 clap merkins, with bear crawl push of the block up hill while the partner does curls with the other block.
Second section is 10 squats with hands locked leaning back, murder bunnies while partner does goblet squats.
Third section is 10 sit ups with feet locked on each other with a clap on top, rifle carry up hill while partner does WW2’s.

For the second block it’s all the same exercises but the partner on the bottom does merkins, squats and normal sit ups while waiting for the switch.

If there’s time come back down and do partner carry, either wheelbarrow or piggyback 50/50

Reflection:

So I thought the workout was pretty solid, but the first challenge was having an odd number of pax, then explaining it properly which I clearly didn’t do. We ended up just moving all of the block up half a section, and the bottom hill exercises went out of order, while the block movement exercises got fixed right away. It was still totally possible to do a team of 3 but that was the team that ended up not doing the partner carry at the end because we had an extra block to move.
With some better explanation from me and a whiteboard with a sketch to help visualize, the workout would have gone much smoother instead of the chaos that ensued within the first 5 minutes.
Despite the faults, we worked our bodies well, got wet and flappy, and had some laughs.

Music: no music this day, just the pax, rain and wind.

Count-O-Rama: 7
Name-O-Rama

The Six – Fossil
Fossil is as impressive and respectable as ever, coming for both run and beatdown, running from and back to his house even under rain. Truly an example to follow and a goal to achieve, especially given his age of 70. This “triple respect” of Blackswamp is beast.

LDP3

Recap of the week on the SMSK 15 on discipline. This focused on spiritual discipline, on how it is necessary to not only hone our bodies but our spirits too. A true warrior grows in his physical capabilities without neglecting his mental and spiritual training. Something as simple as 5 minutes reading scripture can go a long way. The catholic church has daily mass readings that include a new or Old Testament passage, a psalm and a gospel reading and it is a good place to start even if you’re not catholic.

AO: The Pump Station Run

PAX:
Ukulele-Q
Fossil
Sherpa
Colt-45

Workout: You Vs U

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 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-ups:
None, simply started running on a slower pace.

The Thang:

Run down the stairs up the hill around the monument and back down. Up the stairs to the end of the sidewalk on the street and repeat.

Reflection: The site was wet, rainy and the stairs were covered in a lot of leaves which made us go slower. Pax seemed to be in a good pace, I lead the way but didn’t beat the record of 13 laps.

Music: no music this day, just the wind and rain.

Count-O-Rama: 4
Name-O-Rama

The Six – Fossil

LDP3

Recap of the week on the SMSK 15 on Discipline. Discussion was made on the 6:15 beatdown with all of the same guys.

Q-school Battlefield –
Started with Circle of Trust Q school Lesson below.

Warmup: Led by 5 different PAX, Cadence work using SPMICE.

Workout
Back to School Beatdown – Tabata Timer 45 Seconds on 15 Seconds Rest

American Hammers
Merkins
Mountain Climbers
Side Straddle Hops
Lunges
Peter Parkers
LBCs
Squats
Burpees

Repeat x3 (x5 if time allows)

PAX –
Wipers
Crawdad
Arcy
Lyman
Huckleberry
Footloose
Djibouti
Snowball
Gulliver
Jersey
Shepherds Pie
Viper
Purdy
Flat Stanley
Battlebus
Norm – Q

Lesson From LDP3 FTL13 – C.O.T.
In our F3 Black Swamp region, we implement the following components into the COT, or Circle of Trust:
Circle
All PAX form a circle around the Q usually next to the shovel flag

Counterama
A count of the total PAX for the purposes of tracking growth and to identify the "6"

Namerama
Each PAX shares the following:
1) Hospital Name,
2) Age, and
3) F3 name (or FNG for Friendly New Guys)

The 6
The 6th PAX from the Counterama enters the middle of the COT and shares the following:
1) Who EH'ed him,
2) How he got his name, and
3) Why he showed up, or continues showing up to workouts

Announcements
A brief plug for an upcoming event

LDP3
A 1-2 minute lesson about F3, an inspirational quote, marriage guidance or life challenge

The Shout Out
A short prayer, typically formed in a Ball of Man formation, to close out the COT.

10/18/2025 Battlefield Ruck

PAX
Crawdad -Q
Footloose
Jersey
Salisbury
Arcy
Gulliver
Djibouti
Nomad
Norm
Viper
Wipers
One man Band
Full Pull

Some rucked some ran

Ruckers headed to fallen timbers monument to the Maumee and back around for right around 3 miles

Q school focused on COT during the ruck

10/18/25
Leadership Ruck/Run
Pax:
Thor(q)
Photon
Longhorn
Binford
Spit Valve
Golden Gate

Runners:
Guardian
Isosceles
Carmen San Diego
Coconut
Fat Amy

Leadership Ruck Theme: The Bar Kokhba Revolt (AD 132–135)
When Strength Turns to Stubbornness
1. The Setting — Hope in the Ashes

After the Romans destroyed Jerusalem in AD 70, the Jewish people longed for freedom. Their temple was gone, their land occupied, and their faith wounded.
Sixty years later, the emperor Hadrian planned to rebuild Jerusalem as a pagan city, complete with a temple to Jupiter on the Temple Mount.

In that moment of despair, a new leader rose up — Simon bar Kokhba, a warrior from Judea whose name meant “Son of the Star.” Many believed he was the Messiah, the long-awaited deliverer foretold in the book of Numbers: “A star shall come out of Jacob.”

Ruck Question 1:

What kind of leader do people tend to look for in times of fear and uncertainty — and why?

2. The Rise — Power, Purpose, and Pride

Bar Kokhba was bold, organized, and fiercely devoted to his people. He trained soldiers, built fortresses, and led daring attacks that drove the Romans out of parts of Judea.
For a short time, the Jews regained control of their homeland. They even minted new coins marked “Year 1 of the Redemption of Israel.”

Rabbi Akiva, the most respected teacher of the time, publicly called him “the Star out of Jacob” — effectively naming him the Messiah. That declaration gave Bar Kokhba’s leadership spiritual authority. The people didn’t just follow him — they worshiped him.

Ruck Question 2:

How does praise or success change the way a leader listens — and who they listen to?

3. The Turning Point — When Strength Becomes Stubbornness

As Bar Kokhba’s power grew, his humility faded. He stopped seeking advice and silenced dissent. Those who questioned him were punished or executed. His followers obeyed out of fear more than conviction.

The Romans regrouped under General Julius Severus and surrounded his strongholds, slowly cutting off supplies. Bar Kokhba refused to retreat, convinced he could not lose. But courage without humility became pride — and pride clouded his judgment.

Ruck Question 3:

When have you seen confidence turn into arrogance — in yourself, a team, or a leader you know?

4. The Fall — Reality and Resistance

By AD 135, the final Jewish fortress at Bethar fell after a brutal siege. Bar Kokhba was killed, tens of thousands died, and Judea was destroyed.
Hadrian renamed the land Palestina to erase Jewish identity, and banned Jews from entering Jerusalem.

Bar Kokhba’s name, once shouted in victory, was remembered with heartbreak. He had inspired a nation — but his pride helped destroy it.

Ruck Question 4:

What’s harder for you as a leader — fighting for your vision or accepting when it’s time to yield?

5. The Legacy — What Endures

Despite the devastation, the Jewish people’s faith survived. Their hope shifted from political freedom to spiritual renewal.
Bar Kokhba’s rebellion died, but his story lived on — a lesson about the fine line between courage and stubbornness, confidence and pride.

Ruck Question 5:

What kind of legacy are you building — one based on defiance, or one that endures through hope and humility?