Author: wstark

5/14/26: Reliability and Repeatability

PAX List:
Mile High
Longhorn-Q
Coconut
Geppetto
Spaulding
French Fry

Intro – Welcome to F3 (Fitness, Fellowship, and Faith)

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

5 Core Principles:
– Free of charge
– Open to all men
– Held outdoors, rain or shine, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust

Credo: Leave no man behind, but leave no man where you found him

Warm-up:
Side Straddle Hops IC 20
Imperial Walkers IC 20
Windmills IC 20

Count-o-rama for partners and head up to "The Wall"

Study 1 : A) Balls to the Wall BTTW (Wall Walks)- Do 4
B)LBC's
while one partner does BTTW the other does LBC's, once the one guy does the 4 BTTW then switch until both members have done them 3 rounds. Can do Inch worm push ups if cannot perform wall walk.

Study 2 : A) Wall Sits
B) Merkins (15) and Carolina Dry Dock (10)
while one partner does study 2-B the other does wall sits, once the one guy does the 2-b then switch until both members have done them 3 rounds.

Study 3:
Go back do to Base Camp by the river and do 20 plank jack IC and run a loop around the Base Camp. 3 Rounds

Notice the repeatability and reliability, PAX were able to note the patterns and predict what was coming next. There was discussion on how we can apply this to our lives and marriages if in one.

Sometimes things go off track and or crash and we go back to STUDY 1 which we did!

Study 1 : A) Balls to the Wall BTTW (Wall Walks)- Do 4
B)LBC's
while one partner does BTTW the other does LBC's, once the one guy does the 4 BTTW then switch until both members have done them 3 rounds. Can do Inch worm push ups if cannot perform wall walk.

Count-o-rama
Name-o-rama
Six- Longhorn
LDP3
Announcements
Prayer
COT
Picture

Moleskin from the gloom: beautiful spring morning, sunrise on the river, great chatter and we didn't ruin French Fry's money maker on the wall walks!

Backblast: May 16th, 2026
AO: Fortress

PAX:
Spit Valve(VQ)
Longhorn
Bill Nye
Shaft
Tarnished
Flo
Meatloaf
Binford
Callahan
Guardian

Misson – to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

Credo – leave no man behind, but leave no man where you find him.

Workout name: Leadership Ruck

The THANG: Ruck while discussing leadership topic – Lead from the front, and you'll never have to catch up.

*Rucked down 6th street, turned around on Findlay St, rucked back on 7th street*

1. In what ways are you leading your life from the front?
2. We can't predict what's next. How did you take a disruption in the past and turn it into an opportunity?
3. As you've stepped forward in leadership, how has it changed the game for the people around you?

Count-o-Rama: 10
Name-o-Rama
6th
LDP3
Announcements
Ball of man

5/19/26 – THE MURPH

14 Men filled the pull up bars this morning. Good to see you all out there for the standard Murph. A couple of guys (Fat Amy/Footloose got some extra miles in)

1 mile run
100 pull ups
200 merkins
300 squats
1 mile run

PAX
Lonzo
Mercy
Shepherds Pie
Nelly
Crawdad
Viper
Rumor
Fat Amy
Manchester
Rudy
Fault Line
Footloose
Norm – Q
Waldo

Backblast: May 5th, 2026

AO: Necropolis

PAX:
Yoshi
Arcy
Scooter
Guardian
Gepetto
Huckleberry
Lullaby
Van Wilder (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust.

Credo is leave no man behind, but leave no man where you find him.

Workout name: 36th Birthday Ruck

We rucked to the Wall and back. Stopped to do 36 squats every 5 minutes for a total of 360 squats.

Count-o-Rama: 8
Name-o-Rama

The Six:

COT

Backblast: May 19th, 2026

AO: Necropolis

PAX:
Lullaby
Van Wilder
Binford
Zimba
Goldstar

Carmen Sandiego (Q)

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust.

Credo is leave no man behind, but leave no man where you find him.

Workout name: Riddler Ruck

We rucked to the Wall and back. Stopped 5 times to answer a riddle. We missed 2 so we had to do high knees and inclined pushups.

Count-o-Rama: 6
Name-o-Rama

The Sixth: Stark

COT

Ball of man

5/18/26
Gauntlet
Pax:
Thor-q
Coconut
Bourbon
Finkle
Huckleberry
Mile high

Billy Madison workout:
Get a grade specific question. If correct, just 12 reps of the grade exercise. If incorrect. All other exercises first.
Run lap. Repeat

We made it through grade 9 today. Guess we’ll try to graduate next year.

Kindergarten: SSH
Grade 1: BBS
Grade 2: HR Merkins
Grade 3: Hillbilly Squats(2×1)
Grade 4: Curls(2×1)
Grade 5: Rows(2×1)
Grade 6: Monkey Humpers(2×1)
Grade 7: LBC(2×1)
Grade 8: Outlaw
Grade 9: Squat Thrusts
Grade 10: WW3
Grade 11: Lt. Dan’s
Grade 12: Manmakers

Fallout Beatdown

Pax:
Armstrong
Deliverance
Fallout Boy (Q)

Circuit: 20 Block Squats, 20 Glute Bridges, 60 Count Wall Sit, 20 American Hammer (4:1), 30 Hello Dollies, 60 LBC….repeat. Additionally did some Dead Bugs 15 (2:1) and Dead Lifts 12 (2 sets of each).

"Graduation Day" at the Fortress on 5/16/26

PAX: (12)
Gold Star
Flo
Binford
Longhorn
Spit Valve
Meatloaf
Geppetto
Tarnished
Spaulding
Guardian
Chopstick
Coconut (Q)

Well actual graduation is tomorrow 5/17, but this beatdown is in honor of my 2.0 Tiny (Hannah) who is graduating from Perrysburg High School.

low 50's and beautiful at 0630

Intro–Mission and core principles, credo.
Warm-o-rama: Suicide run in the parking lot followed by a little bear-crawl/paula abdul. (Bear crawl two parking spaces, 1 merkin, crawl bear 1 space, 1 Peter Parker. Then 2 fwd-2 merkins, 1 back, 2 PP. 2 fwd-3 merkins, 1 back-3PP etc. up to 7.)

Thang
The warm-o-rama covered preschool and kindergarden, exercises for each grade and some other stuff.
1st grade–one lap running around the small loop at the park
2nd grade–nothing! She skipped 2nd grade
3rd grade–3 absolutions IC
4th grade–4 general Dan
In Perrysburg, 4th grade is the end of elementary school. So we said farewell to fun things like recess with a quick game of duck-duck goose, followed by a Guantanamo.
5th grade–5 burpees IC
6th grade-Captain Thor
7th grade-P6 (Peter Parker Pickle Pounder Perfect Push-up) IC
8th–Aussie Snow Angel
9th–Imperial Hillbilly IC
10th–freddy Mercury IC
11th–PJST IC
Between Junior and senior year, they take all the big tests. She scored well
36 hrm for her ACT
1540 SSH as a group for her SAT
12 grade–12 BBSU
In the 11th and 12 grades, she also took several AP tests
5 chin-ups, 5 jungle bois, 5 step-ups, 5 burpees for each of her (assumed) scores in Chemistry, Chineese, Calculus, and Physics.

Solid HS career, culminating with a full ride scholarship. sympolized by partner wheelbarrow to the disc golf goal and back.

COT–COR/NOR, Tarnished 6. LDP on the importance of fellow ship and faith alongside diet and exercise to keep an aging man healthy.

Thrilled at the enthusiasm of these 11 guys celebrating a proud dad's graduate. Honored to have you all in my life.

Meatloaf – Q
Sven
Photon
Landslide

We did the Meatloaf Massacre

Murph Practice
PreThang:
25 Don Quixotes

Thang:
– 0.5 mile run
– 5 rounds of: 10 pull ups, 20 merkins, 30 squats
– Merkin ladder: run ladder sprint but do 10 merkins at each line
– 5 rounds of: 10 pull ups and 10 dips

COT
PAX: Southie & Colson