Author: wstark

QIC
Stark

Pax
Isosceles
Footloose
Fat Amy
Turtle
Scoober
McFly
Hannibal
Doogie
Big Spoon
Purdy
Lyman
Rudy
Callahan
Dingo
Stalker
Gandalf

The THANG
SWAMPBALL! Nuff said,

Stark

Backblast: July 28th, 2025

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Photon – Q
Big Spoon
Brass Tacks
Coconut
Cybertruck
Fat Amy
Landslide
Longhorn
Meatloaf
Rudy

Workout: Return Of The Double D's

FNG’s: N/A

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: In Cadence

Burpees – 10

The “Thang”:

Two cones were set up at the far edges of the 50 yard line in order to cut the track in half, forming two capital “D”s. One forward and the other a reflection of the first. The rules of the beatdown were the following:

1.) All movement is done in a clockwise direction.
2.) All work (reps) is done at the edge of the 50 yard line nearest to the parking lot where the grass meets the track. Rep count for round 1 starts at 5 per pair of exercises for that particular D.
3.) A completion of a single D includes performing the required reps followed by tracing the D via running and murder bunnies.
4.) Running and only running is always done on the track. Murder bunnies and only murder bunnies are done across the football field grass.
5.) Complete both D’s before moving onto the next round.
6.) Each successive round adds an additional 5 reps PER PAIR of exercises for that particular D. WWIII situps and Thrusters for D1, and Lt. Dans and No Cheat Merkins for D2 (reflection).

Repeato, adding additional reps after each completion of both D’s until time expires.

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Meatloaf

LDP3
Ball of Man

Spreadsheets from the Gloom: 76F and humid….which was somehow even worse than the first time around.

That said, the white board adjustments worked! The colors, arrows, and numbering all but eliminated the confusion that was present during the first run through. PAX didn’t have to waste any time looking for clarification and were able to “hop” right in. And they didn’t really stop hopping until the beatdown was over. Hundreds of yards of murder bunnies. 450 for some PAX, actually. And that was by design. Murder bunnies seem to exhaust the whole body, and they are an exercise that is difficult to cheat in a way that speeds up the MOT. Reverse murder bunnies can have PAX pulling the block back instead of lifting it, but the same cannot occur for forward murder bunnies. But was it too many murder bunnies? I don’t particularly think so. Even in the later rounds some PAX were able to traverse the entire field length while only stopping a single time to rest. Given the length of the stretch, that didn’t seem too bad.

Would I change anything for the next time? Yes. Two things. First, I would recommend padded gloves in the event description. Several PAX mentioned that their hands were torn up from the murder bunnies and they had to adjust grips frequently to compensate. 2nd, I would start the beatdown early and run 4 rounds for time, IPC style.

Playlist had some minor modifications from the first time around, but still focused on the Double D theme in the song titles.

“Dirty Deeds Done Dirt Cheap” – ACDC
“Dirty Diana” – Michael Jackson
“Dance Dance” – Fall Out Boy
“Devil’s Daughter” – Silvertide
“Day By Day” – The Hooters
“Down With Disease” – Phish
“Drop Dead Gorgeous” – Aerosmith
“Dear Ol’ Dad” – Blind Melon
“Don’t Drop It” – G. Love
“Drive In Drive Out” – Dave Matthews Band

It is always a pleasure leading these workouts, but even more so when you get to watch newer PAX really push it hard. Longhorn, Cybertruck, Brass Tacks, and Big Spoon killed it out there today. Was awesome to watch.

Canceled due to weather.

28 July 2025 Backblast: Fudd, Colson, and Southie posted.
1 mile warmup
6 stations
12 bicep curls with coupons at each station
12 burpees at each station
14 mountain climbers at each station
1-minute Al Gores at each station
Merkins to Mariah Carey’s “All I want for Christmas is you” song
End with COT.

7/28/25 0530-0615 “No More Tears” – Ozzy Tribute

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:
Bourbon
Huckleberry
Geppetto
Mile High
Badger
Ukelele
Echo
Wario
Sven
Flipper
Peach
Fossil
Irish Hoss
Guardian – Q

There were four stations set up in the shape of a Cross ✝️. The concessions building served as the middle point.

We started by the path closest to the parking lot. Station one was 10 Burpee’s for round one and 10 absolutions for round two.

Do your 10 Burpee’s then run to the concessions building to perform Obama’s around the building (4ct bear crawl followed by 4 merkins).

Once completed, run down the path to the west towards the grassy area where the hill is and perform 15 plank Jack shoulder taps, run back to the concessions building to perform Zombie walks around the building.

Once completed run the path to the south towards the batting cages and perform 20 side straddle squats. Run back to the concessions building for another lap of Zombie walks.

For the fourth leg of the cross, run to the east to the end of the path and perform 25 – 4ct flutter kicks. Run back to the concessions building for a Yoke walk (two laps under weight (we had sandbags, heavy blocks, and a rucksack for coupons).

The exercises that coincide with the laps around the concession building spell out OZZY!

Follow the same process for round two and the exercises were 10 absolutions, 15 Iron Hulks (shout out to Hulk Hogan- one merkin followed by four air presses equals one rep), 20 Lt Dan’s and 25 X-factors.

We circled back up for the last five minutes for some stretching as we listened to one of Ozzy’s greatest hits, “Mama I’m coming home”. It’s a reminder that we’re all gonna be gone from this earth one day, and let us not judge books by their covers as Ozzy was probably judged the majority of his entertainment life. He considered himself a Christian and in the latter years of his life, according to his kids, could be found studying scripture.

COR
NOR
6- Sven
Announcements
LDP3 – Living 3rd
Prayers

7/26/2025
Battlefield Ruck

Q-Crawdad
Fat Amy
Silver Surfer
Djibouti
Arcy
Norm
Wipers
Van Wilder
Cybertruck

Backblast: July 27th, 2025

AO: The Pump Station

PAX:
Carmen Sandiego – Q
Radio
Tarnished

Workout: Let’s Run

FNG’s: none

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: N/A

The Thang:
Radio rucked, Tarnished and I ran to 6th street to Woodland Park and back.

Count-O-Rama: 3
Name-O-Rama

The Six – Radio

LDP3

Ball of Man

Very humid this morning. Phone said it was 94%.

F3
“11’s”
The Pump Station
7/27/25

PAX:
Nitrous
Meatloaf
Fossil
Yoshi
Tarnished
Carmen Sandiego
Radio
Flo
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: Meatlaof

7/15/25
AO: The Commons
Workout: Mario Kart
PAX:
Thor(Q)
Ponzi
Wario

Mission, Principles and Disclaimer given

Warmup:
Windmills
Chainbreakers
SSH

The Thang:
Try to get 7 laps around the track. Each station you get to, pick a card and do that exercise and follow any special directions
Mushroom: bear crawl to next station
Gold Mushroom: Powerskip to next station
Red Shell: 10 BBS
3 Red Shells: 30 BBS
Green Shell: 15 Curls
3 Green Shells: 45 Curls
Blue Shell: Catch up to the leader and they do 10 Man Makers
Lightening: Everyone at station does 5 Inch Crawls(extra)
Fake Boxes: 10 Merkins
Bananas: 30 Monkey Humpers
Triple Banana: 60 Monkey Humpers
Star: For the next 3 stations do 20 American Hammers (2×1)
Bomb: everyone at station does 5 Burpees(extra)

NOR & COT

7.25.25 – Nightmare – 7 of Diamonds

Pax List:
Q = Gold Star
Big Spoon (#6)
Photon
Guardian
Cyber Truck
Longhorn
Crawdad
Meatloaf

Warmup
Potato Pickers – in cadence
Windmills – in cadence
Motivators – Starting at 5

Beatdown = 7 of Diamonds on baseball field

>1st Round – 7 reps
Mike Tysons
MOT = Bear Crawl
>2nd Round – 14 reps
Curls
MOT = Murder Bunnies
>3rd Round – 21 reps
Monkey Humpers
MOT = mosey
>4th Round – 28 reps
Squats
MOT = dragon walk
>5th Round – 21 reps
Box Cutters
MOT = mosey
>6th Round – 14 reps
Superman Merkins
MOT = Inch Worm
>7th Round – 7 reps
Absolutions
Imperial Walker

COR / NOR / #6 / Announcements / Prayers / COT / Picture