Author: wstark

What is all that Ruck-us
Pre-Thang
20 Side Straddle Hops
20 Don Quixotes

Thang:
3 mile ruck
50 Merkins

COT
PAX: Southie, Brogan, Colson

Echo-Q
Radio
Photon
Tarnish
Run became a walk/ruck this morning!

F3
“11’s”
The Pump Station
5/18/25

PAX:
Nitrous
Fossil
Irish Hose
Photon
Spaulding
Crawdad
Echo
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:
7 Motivators in Cadence

THANG:

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

Mid-Section Line:
11 Lt. Dan’s (2 is 1)
Run to far-section line

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

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

Starting Line:
2 Merkins

Far-Section Line:
9 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).

COT: Sixth was: Fossil

Rucked down to the Maple Street Boat launch. Fellowship discussion followed by discussion of the book Twelve and a Half.

PAX:
Binford
Golden Gate
Casper (Q)

Battlefield – 5/17/25
13 PAX at the Battlefield today including 2 2.0.

Started with a quick warmup:
10 Potato Pickers
7 Count Motivator

To choose teams for UNO all of the PAX lined up in order of age, and Snowball was disappointed to find out 45 was close to the top end of the age line. Teams organized youngest with oldest, second youngest with second oldest, etc. Each team was dealt 7 UNO cards, and did work depending on the color and number on the cards.

Cards must be "played" into the bucket, ~100meters from workout area, prior to starting on the next card. First team to finish all of their cards first wins the round.

UNO
Red x 2 Yellow x 3 Green x 4 Blue x 5
Round 1 Merkins Lunge LBC Mountain Climbers
Round 2 HR Merkins Squat AH SSH
Round 3 Burpee Bonnie Blairs BBS Plank Jacks
Round 4 Absolution Lt. Dans Starfish Chilly Jacks

PAX

Arcy
Footloose
Viper
Lonzo
Bulldog
Crawdad – 6
Snowball
Wipers
Rudy
Runt
Top Thrill
Octane
Norm – Q

Beatdown Name: M-Raged
Date: 05.15.2025
Location: Wakanda

QIC: Gulliver

PAX:
Chubbs

Welcome
F3 Mission and Core Principles
Disclaimer
Warmup: backwards mosey around the island
The Thang: various yoga moves to stretch out before the Spartan Saturday and a mosey around the island
COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

5/16 – The Rabbit Hole
"Dora the Hill Explorer"

Q – Viper

PAX:
Vespa
Doubtfire
Footloose
Brickyard
Carmen San Diego
Jingleheimer

The Thang:

Partner workout with 4 rounds of 6:30. One partner runs up and down the hill, the other does work at the base, then swap.

Round 1 – Burpees
Round 2 – Big Boi Situps
Round 3 – Merkins
Round 4 – LBCs

CoT:

6 – Jingleheimer

Prayers – Doubtfire and family

F3
Squares w/ Block
Nightmare
5/16/25
5:30 am

PAX:
Capital
Spaulding
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:
7 Motivators in Cadence

THANG:
Block/Weight Needed
20 reps of each

The die is rolled to determine the square to do (1-6) per the following:

Square 1: Curls with Block
Block Swings
Bent Over Rows with Block

Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats

Square 3: Imperial Walkers
Squats
High Knees

Square 4: Overhead Press with Block
Curls with Block
Bent Over Rows with Block

Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)

Square 6: Run

COT: Sixth was: Spaulding

16 May 2025 Backblast: Colson and Southie posted.
50 Don Quixotes
25 WWIIIs
50 Big Boys
50 LBCs
50 American Hammers
50 Hello Dollies
50 Freddy Mercuries
50 Outlaws
1-mile cooldown
End with COT.

F3
Squares w/out Block
The Wall
5/15/25
5:30 am

PAX:
Guardian
Waldo
Geppetto
Finkle
Cole
Mile High
Deep Impact
Bourbon
Lego
Meatloaf
Fossil
Drip
Gold Star
Spaulding
Flo
Pimento
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:
7 Motivators in Cadence

THANG:
20 reps of each

The die is rolled to determine the square to do (1-6) per the following:

Square 1: Box Cutters
Bicycles (2 is 1)
Hello Dollies

Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats

Square 3: Imperial Walkers
Squats
High Knees

Square 4: Lt. Dan’s (2 is 1)
Speed Skaters (2 is 1)
Ninja Squats

Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)

Square 6: Run

COT: Sixth was: Drip