Author: wstark

Ten Men got 1% better we hustled for 45 minutes.
Mile High The Q
Meat Loaf
Echo
Tarnished
Huckleberry
Peach the 6
Crawdad
Doubtfire
Flipper
Guardian

7 of Diamonds workout a total of 12 Pax for Double Respect beatdown

Manchester – Q
Purdy
Waldo
Yoshi
Doubtfire
Vespa
Echo
Viper
Barney
Mile High
Goldwing
Brickyard

Return of the 'King'

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto
Raven

A return to the 'king' (physical training with the pax) after time away for my knee replacements. Did a circuit of 6 stations with Tabata timer. 45 seconds on, 15 seconds recovery. Did each station twice per round, 3 rounds.
1 (Rope) round 1 power slam / rd 2 fly / rd 3 alternating
2 (block) curl / press / row
3 (belly) reverse snow angel / superman / swimmer
4 (abs) box cutter / flutter kick / v-up
5 (block 2) kettle bell swing / block squat / man-maker
6 (legs) ninja squat / smurf jacks / hillbilly walker
The new knees held up. Substituted Muricans for smurf jacks, but otherwise good. Great to be back.

PAX: Dora, Southie, & Colson

IPC 2018 Week 2
Coupon workout
Round 1 – Coupon Curls
Round 2 – Man Makers (burpee)
Round 3 – Kettle bell swing
Round 4 – Thrusters (squats)

* 25 reps then 25 yard run down and back
* Repeat reps and run for 8 minute rounds
* Mandatory 2 minute break between rounds
* Workout is done after completing all 4 rounds
* Scoring is total number of reps

Backblast: August 17th, 2025

AO: Pump Station

PAX:
Carmen Sandiego-Q
Photon
Flat Rate
Binford
Sherpa (FNG)
Echo
Stalker
Flo
Tarnished
Gulliver
Wario
Spaulding
Guardian
Ukulele

Workout: Shovel flag handoff

FNG’s: yes

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-up: SSH’s, Good Mornings, Downward Dog, Cobra and greatest stretch in the world.

The Thang:

Carried the blocks to the bottom of the hill. Workout was a Kilimanjaro theme. Workout rounds were as follows:

A
AB
ABC
ABCD
E
DCBA
CBA
BA
A

A= 10 WW3 SU’s
B= 25 flutter kicks with blocks
C= 25 goblet squats
D= 25 merkins
E= 50 AH’s

After each round, you had to run up the hill and stairs to do 5 burpees and come back down.

Count-O-Rama: 14
Name-O-Rama

The Six – Stalker

LDP3

Ball of Man

Ukulele is now the new Site Q for the Pump Station and I am the new Ruck Q.

8/17 – Summer Sunday Swampball Series

Q – Viper

PAX:
Freeloader
Snake Bite
Cinnamons
Roblox
Gibbs
Rudy
Purdy
Mercy
Skeeter
Djibouti
Norm
Octane
Doogie
Sven
Pooh Bear
Fat Amy
Flex Hard

From F3 Toledo
Bull
Greninja

We closed out the 2025 Summer Sunday Swampball Series. It was a glorious season, looking forward to next year!

CoT

6 – Bull

Backblast: August 17th, 2025

AO: The Pump Station Run

PAX:
Carmen Sandiego-Q
Photon
Ukulele
Flat Rate
Sherpa (FNG)
Echo
Tarnished

Workout: Between a walk and a hard pace

FNG’s: Yes

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-up: NA

The Thang:

Ran from the Pump Station, down Louisiana and made a left on 6th street. Ran all the way to Woodlands Park and ran the park loop. After exiting the park, we ran on boundary toward 2nd street and back to the pump station.

It was close to a 5k run.

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

The Six – Echo

LDP3

Ball of Man

Pax:
Tackleberry
Jersey
Footloose
Djibouti
Archy
Mercy
Crawdad
Shepherd
Fancy feast
Zimba
Yoshi
Viper
Rudy (Q)

Workout: Noughts and crosses

8/16/25 – Battlefield Ruck/Run

This week we talked a lot about Positive Habit Transfer so, on the ruck we paired up and shared with each other some positive habits to encourage each other and also some negative habits we hoped to remove from our lives.

8 Ruckers and 5 Runners – like it or not Full Pull is a runner 7miles this morning!

Rudy
Jersey
Yoshi
Djibouti
Wipers
Full Pull
Tackleberry
Viper
Footloose
Zimba
Crawdad
Arcy
Norm – Q