Author: wstark

8.16.26 Beatdown – Pump Station – I am the Smartest Man Alive!

10 strong on Sunday morning. Sad that I couldn't join for coffee, but even more sad I couldn't convince my brother to come out as an FNG.
Pax List:
Q – Gold Star
Jersey
Montoya
Shepherd
Finkle
Tarnished
Carmen Sandiego
Ukulele
Crawdad
Bobber

What is F3? – Fitness Fellowship & 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 / Led by fellow PAX (you v you) / Ends with COT
>Credo – Leave no man behind but leave no man where you find him.

Warmup – SPMICE
>Star Grabbers – in cadence (10 count)
>Willie Mays Hayes – in cadence (10 count)
>Chain breakers – in cadence (10 count)
>Windmills – in cadence (10 count)

Beatdown = Billy Madison style workout(12 reps for each grade).
Stack each grade on top of previous years, run set of stairs to complete grade level.

Everyone made it to high school, but everyone was a high school dropout. Aka, nobody was able to finish all 12 grades this time around. FIinkle was in line to be valedictorian until we ran out of time.
It was warm and extremely humid, so everyone was gased by the end.

1st Grade = LBCs 144 total reps
2nd Grade = Mtn Climbers (2is1) 132 total reps
3rd Grade = Block curls 120 total reps
4th Grade = Monkey Humpers 108 total reps
5th Grade = Dips (on block) 96 total reps
6th Grade = Mike Tysons 84 total reps
7th Grade = Flutter Kicks (4is1) 72 total reps
8th Grade = Decline Merkins 60 total reps
Freshman = BBSUs 48 total reps
Sophomore = Lion Kings 36 total reps
Junior = Absolutions 24 total reps
Senior = Manmakers 12 total reps

COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture

8/15/2026

Battlefield Ruck

Q – Crawdad
Manchester
Gulliver
Djibouti
Viper

3 Rucked/2ran

Ruck to the river loop for just about 3 miles

6 – Djibouti, Crawdad, Gulliver, Shepherds pie, Viper, Wipers (Q)
Golf beatdown: 18 holes of kettlebell block swings hitting ball into "hole"(bucket). 1 in group completed "golfing hole" while others exercise changing every hole. exercises for the front 9 (Merkins, squats, BBSU, curls, mountain climbers, lunges, block thrusters, supermans, burpees. ) – Mosey – Back 9: Merkins, Jump squats, plank taps, monkey humpers, plank, block rows, goblin squats (1/4 – 3/4 squat), smurf jacks, burpees) – mosey – Competition round each player goes once: Total all strokes (41) then 41 kettle bell swings. Longest Drive goes to Gulliver.
Music Playlist (F3 golf workout on youtube music – public).
Idea to improve. groups of 3-4 competing to see who can finish most holes. we used a lightweight plastic ball and may switch to a tennis ball to gain more distance on "drives"

Note to the weasel shaker that Footloose filled out the Down Range form for posting today with F3 Lynchburg.

Backblast: August 14th, 2026

AO: Nightmare – Municipal Park – Perrysburg, OH

PAX:
Photon – Q
Bourbon
Crawdad
Guardian
Meatloaf
Spaulding

Workout: Three’s A Crowd

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

Motivator – 9-ct
Photivator – 6-ct
Absovator – 3-ct

The “Thang”:

Two cones were spread 50m apart. PAX trio-d up by weight. Each team performed the following:

100m Partner Carry
100m Wheelbarrow
100m Partner Drag

Repeat all three MOTs for 3 rounds, equaling 900m of total partner movement.

Caveat: Only two PAX could take part in the partner MOTs at one time. The 3rd PAX would perform 6 absolutions (started as 9, but that took too long) before chasing down the other partners and relieving one of them. At that point, the just-relieved PAX would start their absolutions at that exact location. This format repeated for the entire duration of the 900m.

Ended with 9 burpees IC.

Ended with:
Count-O-Rama: 6
Name-O-Rama

The Six – Spaulding

LDP3

Ball of Man

Spreadsheets from the Gloom: 71 and humid. Felt absolutely disgusting. And that was without the work. First off…killer warmup. I would probably do that more often if it didn’t take 10 minutes. Absovators went way better this time around. The inaugural run at The Pump Station was an abomination, but this was nearly flawless. We ended up doing 8-ct, 6-ct, 2-ct for the variations.

As for the beatdown itself…couldn’t have asked for a more perfect setup. We needed a multiple of 3 guys for even teams and we ended up with 6 PAX. And we needed slightly damp grass for partner drags and we were blessed with a dew-filled morning. That combination allowed the beatdown to run exactly as designed (other than Bourbon being a little limited on the wheelbarrow MOT). For the record, high temps + high humidity + dragging Spaulding after 35 minutes of work is awful. But one team was able to complete all 900m right as time expired.

If I were to run it again, I would probably swap burpees for the absolutions and have the required number decrease as the rounds went on to facilitate faster partner swaps as fatigue increased. Only reason burpees weren’t used this time around was because there was a concern that the drag wouldn’t work based on weather. Partner burpee jump overs were the audible exercise, so didn’t want to incorporate burpees into the beatdown proper. Knowing now that the drag can work in certain conditions, I would definitely swap out the absolutions. My forearms are probably going to have a rash for days after all of those…

Can’t have a 3-year F3 anniversary without a playlist chock full of 3-piece rock bands. These tracks put out plenty of sound to fuel this frenzy. Even got a “that didn’t suck” from Guardian. That’s 3 years of progress right there, gentlemen.

“Welcome To Paradise” – Green Day
“White Room” – Cream
“In Bloom” – Nirvana
“Message In A Bottle” – The Police
“Supermassive Black Hole” – Muse
“Gimme All Your Lovin’” – ZZ Top

All-in-all a great morning that was a pleasure to lead. Nothing like getting up-close-and-personal with some of the HIMs who I’ve been chasing these last three years.

8/14/2026

RRC Prep @ The Rabbit Hole

PAX:
Purdy – 6
Fat Amy
Rudy
Viper
Goldwing
Quick Draw
OSHA – Q

The Thang:

We had a team chipping/putting challenge while others did work in between their turn. We accomplished 5 holes. 2 Shot max.

Work at the holes:
Squats
Merkins
Big Boys
Burpees
American Hammers

Ran half way up the hill in between holes, then move to next hole.

COT

Pax: Besse (Q), Southie, Brogan

Location: The Pit

The Thang: GORILLA WARFARE

Upper-Body Assault + 1-Mile Recon

Total Time: 45 minutes
Equipment: 1 cinder block/coupon per person
Focus: Upper body
Run: 1 miles

⸻

WARM-UP

* 20 Side-Straddle Hops
* 10 Imperial Walkers — each side
* 10 Arm Circles — forward
* 10 Arm Circles — backward
* 10 Slow Merkins

Grab coupons.

⸻

1-MILE RECON

Run 1 mile at a sustainable group pace.

⸻

GORILLA COMPLEX

8 ROUNDS

8 Coupon Curls
8 Coupon High Pulls
8 Coupon Overhead Presses
8 Coupon Tricep Extensions
8 Merkins

Then take 20–30 seconds to recover before starting the next round.

Total:

* 64 Curls
* 64 High Pulls
* 64 Overhead Presses
* 64 Tricep Extensions
* 64 Merkins

⸻

DRY DOCKYARD

6-Minute AMRAP

Complete the following in order, then immediately start again:

10 Carolina Dry Docks
10 Coupon Curls
10 Coupon Overhead Presses
10 Merkins

Repeat continuously until the six-minute timer expires.

THE LAST GORILLA

Descending Ladder

Complete:

10 Curls
10 Overhead Presses
10 Merkins

Then:

9 / 9 / 9

Then:

8 / 8 / 8

Continue descending:

7 → 6 → 5 → 4 → 3 → 2 → 1

If completed:

* 55 Curls
* 55 Overhead Presses
* 55 Merkins

⸻

COT / COOL DOWN

⸻

WORKOUT TOTAL

Coupon

* 119 Curls
* 119 Overhead Presses
* 64 High Pulls
* 64 Tricep Extensions

Bodyweight

* 119 Merkins
* Carolina Dry Docks
* 2-mile run

THE WALL OF DOOM
Welcome to F3

Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

Creedo:
Leave no man behind, but leave no man where you find him

Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

AO: The Foundry

Warmup:
Suck it = 3 count till whenever
Warm up = 7 Count Motivator
SPMICE……. RECOVER

THE THANG:
Partner up (PARTNER = TIMER)!!!
One partner does one trip up the stairs (quickly!!!), 5 wall burpees at the landing, THEN FINISH TO TOP AND BACK DOWN (carefully!!), other PAX does reps shown below, total reps additive between partners…

200 REPS OF EACH:
SSH
Plank Jack Shoulder Taps
BBS
Goblet (cinder) squats
Calf raises
Cinder Curls
LBC
Mike Tyson’s (use block, chest to block)
(A FEW TEAMS MADE IT TO MIKE TYSON'S, NEXT REV WILL DO 150 REPS TO SEE IF IT WE CAN COMPLETE THE WORKOUT)

Feet Over Block (LH / RH) (2:1) laying down
Penguins
Over Head Press
Dips
Plank (any) one PAX trip
Add as necessary (PAX CHOICE)

Pax Present:
Photon
Ten Pin
Huffy
Gold Star
Bobber
Piggly Wiggly – 6
Bellagio
Longhorn
Shepard
Tarnished
Waldo
Big Spoon – Q

End workout at 6:08 at the latest!
Count-o-ramma
Name-o-ramma
The 6
LDP3
Announcements
Prayer Intentions

11 August 2026 Backblast: Besse, Dora, Brogan, and Southie posted (moved to Southie’s open-air garage due to lightning).

Warmup:
• SSH – 20 (modified: keep feet low, minimal bounce if needed)
• Arm Circles – 10 forward + 10 backward (big circles)
• Imperial Walkers – 15 each leg (slow, controlled, no big strides)
• Merkins – 10 (knee or regular; focus on form)
• Air Squats – 15 (shallow to parallel; keep torso upright, weight in heels/quads)
• Mountain Climbers – 20 total (slow pace, knees not pulling too far under)

Thing:
Station 1: Upper Push
• Merkins (standard, diamond, or wide) – 10-15
• Overhead Press (air or imaginary coupons) – 15
• Carolina Dry Docks – 10 (pike push-up variation, keep it controlled)
Station 2: Quad/Lower Body Safe
• Air Squats or Goblet Squats (if coupons available) – 15-20 (upright torso)
• Step-Ups (on curb, bench, or low box) – 10 each leg (drive through front heel, minimal back leg push)
• Calf Raises – 20 (slow, full range)
Station 3: Upper Pull/Core Stability
• Superman Holds or Y-T-W Raises (on ground, lift chest/arms) – 10-12 (great for back without hamstring involvement)
• Plank Shoulder Taps – 20 total (strong plank position)
• Dips (on bench/curb) – 10-15 (or tricep-focused)
Station 4: Cardio/Active Recovery (Low Impact)
• High Knees in place – 30 seconds (low height, focus on core)
• Jumping Jacks – 30-45 seconds
Mary:
• LBCs (Little Baby Crunches) – 20
• American Hammers – 15 each side (or modified without twist if needed)
• Plank Hold – 45-60 seconds (or shoulder taps)
• Flutter Kicks – 20 total (low and slow; keep low back pressed if sensitive—modify to dead bugs)
• Heel Taps – 15 each side

End with COT.

Meatloaf – Q
Photon
Landslide
Guardian
Footloose
Lullaby
Crawdad
Mile High
Bobber
Barrel Head – DR
Huckleberry

Lots of merkins