Author: wstark

9/24/25 0530-0615 “Let Ush Work” @ Grantland

This CoQ was brought to you by Longhorn and YHC! Usher was the playlist and it did not disappoint. We made our “confessions”, screamed out “Yeah yeah yeah” and “let it burn” for the finale! CoQ’s are a great way to assist a newer pax to Q more and honestly, they’re just plain fun. Side note; Iso and Guardian did in fact show up in bath robes lol.

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:
Madden
Echo
Bourbon
Huckleberry
Ukulele
Tarnished
Photon
Arcy
Big Spoon
Isosceles
Flipper
Geppetto
Longhorn – CoQ
Guardian – CoQ

Warm-ups:
SSH, hillbillies, imperial walkers all x 20ish -IC

First 12 min of the Thang: AMRAP partner work. 1 pax went on the MOT venture while the other did stationary work. Switch off after each MOT. Once through all 3 sets, yell out “yeah, yeah, yeah” and repeato.
Set 1: Merkins and bear crawls
Set 2: Squats and lunges
Set 3: BBSUs and broad jumps

Next 16 ish minutes:
Stations of 25 reps each: Pax count off in 4s and started at respective light station. Do the reps, mosey to next station, do the reps and so on…
25 Merkins
25 Squats
25 LBCs
25 Mtn climbers (2:1)

Finished the final 3:52 with the song “let it burn” as we attempted to hold plank for the duration of the tune. Let’s be honest too, the melody of PAX joining in the “ooh ooh ooh” toward the end was on point!

COR
NOR
6-Tarnished
Announcements
LDP3 (Thanks for picking me up, Huck)
Prayer

Meatloaf – Q
Lyman
Gulliver
Rudy

No beatdown, but rucked

9.23.25 – Traversing the Lawn

Pax List:
Q – Gold Star
Ponzi
Everest
Anchor
Wario
Huckleberry
Red October
Yoshi
Parkour (Yoshi 2.0)

F3 – Fitness Fellowship & Faith
Mission
5 Core Principles
Credo

Warmup
Chainbreakers – in cadence
Windmills – in cadence
SSH – in cadence

Beatdown = Murder Hornet routine

Pax line up at the start:
>Murder Bunny to middle cone
>10 x Man Makers
>Lunges w/coupon to cone at far end
>10 x BBS w/coupon

On way back to start:
>Grocery Carry back to middle cone
>10 x Grave Diggers (2×1)
>Bears & Blocks to start cone
>10 x Lion Kings

Run lap around chess board after two full rounds.

Rinse and Repeat.

We got through 4 rounds and 2 runs.
For final few min, we did a round of Guantanamo leg lifts.

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

16 HIM showed up and met the challenge "the chief" brought to the wall.
Great weather and wonderful surrounding created a perfect setting to endure a beat down that made everyone 1% better.

Spaulding
Guardian
Flipper
Hannibal
Gephetto
Coco nut
Irish Haus
Finkle
Gold Star
Big Spoon
Ukelalie
Roomer
Craw Dad
Photon
Fossil
Mile High the Q

Pax:
Isosceles
Coconut
Mile High
Long Horn
Guardian
Flat rate
Bourbon
Ukulele – Q

Cycle run in a loop from necropolis to Orleans park and then across the bridge to maumee, down the path and under the bridge to run back up and across on the other side of the bridge. Change pace from comfortable to intense every 2 min 30 seconds, with one set backwards every 10 minutes and sprint on every uphill.

Echo-Q
Arcy
Huckleberry
Flipper
Stalker
Stay Puft
Van Wilder
We rucked down to the pump station and back. Some nice conversations. Van Wilder was 6.

9-23-25

Murph
….. and it's my birthday!

PAX:
Footloose – Q
Sven
Rudy
Landslide
Waldo
Big Spoon
Vespa
Tackleberry
Spaulding
Lonzo
Mercy
Fault Line
Viper

No Run Workout 22

Pax:
Armstrong
Deliverance (Q)
Fallout Boy

Walk around building carrying block. At each door roll the die. First roll determines category (1 arms, 2 block, 3 legs, etc). Second roll determines exercise done. Every exercise is 22 reps.

BackBlast for IPC week 3 Chris Kyle WOD on 9/22/25

PAX:
Big Spoon
Mile High
Waldo
Meatloaf
Spaulding
Footloose
Rudy
Brass Tacks
Isosceles
Purdy
Landslide
Coconut (Q)

Intro: Mission and core principles

Chris Kyle, US Navy Seal, was the most lethal sniper in US military history.
4 tours in Iraq. Numerous medals, commendations and recognitions for his bravery, selflessness, and effectiveness in combat.

Todays WOD is an honorarium for Chris. 4 movements for his 4 tours. Total reps each round match his total confirmed sniper kills.

the THANG:
AMRAP for 40 minutes

repeat rounds of
– 40 block swings
– 40 block jump overs
– 40 squat thrusters
– 40 tall decline merkins
Also, set a E5MOM timer and a secondary line 25 yards from your baseline. every 5 minutes, run 25 yards, complete 5 burpees, and run back. resume your rounds from where you left off.

Scores:
Big Spoon – 750
Coconut – 738
Spaulding – 709
Rudy – 670
Mile high – 640
Meatloaf – 566
Purdy – 563
Footloose – 563
Waldo – 563
Iso – 350
Brass Tacks – 320

ouch.

COR/NOR–Footloose 6.

That's 3 down for 2025, and a couple of really brutal tests–heavy on thrusters and swings–in a row. Let's see what week 4 brings!

Pax:

Vespa
Doubtfire
Barney
Yoshi
Zimba
Hannibal
Achy
Fault line
Guardian
Manchester
Lyman
Brickyard-Q

“Deck of Death”
Spades-Merkins
Hearts-Squats
Diamonds-Big Boys
Clubs-Burpees
Joker-mountain climbers