Author: wstark

1 August 2025 Backblast:
Colson, Bob Ross, and Southie posted.
1 mile warmup
50 Big Boy Sit-ups
50 LBCs
50 American Hammers
50 Hello Dollies
50 Freddy Mercuries
50 Outlaws
50 Don Quixotes
End with COT.

Cinnamons
Nope
Rudy
2ply
SnakeBite
Nottingham
McFly
Scoober
Colgate
RIchie rich
Footloose
Sugarbush
Progresso
Purdy
Big Spoon
Full pull
Callahan
Sven
Gangbox
Stark
Mercy (q)

SWAMPBALLLLLL

It's getting dark. We are losing Light.

COT

Backblast: July 29th, 2025
AO: Necropolis
PAX:
Capitol – Q
Coconut
Photon
Mile High
Belding (DR)
Echo
Isosceles

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

Count-o-rama

The Thang:
Out and back run to Anthony Wayne trail bike path.

Head out onto make a left on 20, across the bridge to Conant St. Continue straight until Anthony Wayne Trail. Turn right onto the bike path and continue out. Turn back at 5:56.

Count-O-Rama
Name-O-Rama
The Six – Echo
LDP3
Ball of Man

Soccer workout Pax 5
Manchester – Q
Warrio
Chubbs
Mercy
Cage

Pax
Coconut
Meatloaf
Longhorn
Spaulding
Geppetto
Huckleberry
Mile high
Photon
Finkle
Isosceles (Q)

The Thang: two teams. 2x up steps, then 4 stations.

1) at base of steps: 40 mule kicks
2) at corner of ramp: 30 Aussie merkins
3) at 75% of ramp: 20 Bonnie Blair’s
4) top of steps: 10 surfer get ups

Team competition: team gets 6 poker chips for each round. If they carried a weight up the steps they get 10 chips. At the end, each team had to make a design that was f3 related. One team had 6 > U and the other had F3 Faith. The first team won, picked by Longhorn (who was on the other team).

7/31/25 The Armory
The Stay Dry 11’s

Intro/Welcome
Mission
Core Principles

Had to change original pickles and balls plan due to rain, used the gazebo to keep most of the group dry.

The Thang:
Completed an 11s workout starting at 10 reps of the first exercise followed by 1 rep of the second exercise. Then went to 9:2, 8:3, etc. There was one non-block exercise and one block exercise every round.
Had a 5 min timer running, completed 5 Man-makers every 5 min then back into the workout where PAX left off.

Round 1: Merkins & Goblet Squats
Round 2: Lt. Dans & Curls
Round 3: SSH & Skullcrushers
Round 4: Imperial Walkers (2 is 1) & Rows

Due to this being Yoshi’s last day of his 30s, group did a circle-merk to 39.

Count o rama
Name o rama
6 – Barney
LDP3 – Vespa
Announcements – School Supply Drive, August TTC, Step Challenge
Words of Affirmation

COT
Pax:
Yoshi (Q)
Vespa
Doubtfire
Lonzo
Fat Amy
Brickyard
Cybertruck
Barney
Wrangler

Pump Station Beatdown

Monday Funday but on Sunday Re-play (With unilateral changes made by Hoss)

Hoss – Q
Photon
Tarnished
Guardian
Meatloaf
Radio
Doubtfire
Huckleberry
Spaulding
Crawdad
Shepherd
Wario
Ukulele

Warmup
8 count motivator
worlds greatest stretch

General Work Format – Lower body combo work at the bottom of the hill and upper body combo work at suicide stages along the hill.

Round 1
5 PP / PP run to first light pole…10 side straddle squats – back to bottom…5PP/PP to middle of hill 10 SSS – repeat to 3rd light pole then to top of hill.

Round 2 – same format with below
Dry Dock Knee Taps / Coco B skip / Mountain climbers

Round 3 – same format with below
Plank Jack Shoulder Taps / Karaoke / Inch Worm Scoops

Round 4 – same format with below
WMD / Backwards Run / Flying Squirrel Travoltas

Ended in COT

Elevator Music at Cameltoe
7/28/25

77*F and 100% humidity made this the soupiest BD of the summer! And, YHC was pinching a loaf something fierce, so I struggled to maintain the “If you can’t do it, don’t Q it” assurance. But, I kept moving and did not share myself nor taint the AO.

In the honor of Betty Lou Oliver, who in 1945, plummeted 75 stories in an elevator, in 1945…and survived…we did work.

Starting at the shovel flag in a grassy field by the Cherry building pax did work “elevator style”. Think “ladder build up”…at the first cone do 7 reps, 2nd cone placed 15 yards upfield do 14 reps, 3rd cone placed 15 yards further upfield do 21 reps, and the final cone 15 more yards up field do 28 reps.

Mode of transport between each cone was Cindy-based including: Harambé, Ape Hop, and Rifle Carry.

We did three rounds and after each set of 28 we moseyed around the small pond.

Finished up with:
COT
Six was Purdy

Pax:
Bulldog (Well Done)
Barney
Purdy
Vespa
Doubtfire (Q)

F3 Grantland
7/30/25
5:30 am

PAX:
Meatloaf
Bourbon
Tarnished
Mile High
Photon
Longhorn
Bevo (2.0…Longhorn)
Irish Hoss
Fossil
Cybertruck
Doubtfire
Echo
Fat Amy
Flipper
FNG: Vege-Mite

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

THANG:
Count off…everyone starts in one of the six locations as evenly as possible.
Station 1: 20 Merkins, 25 Mt. Climbers (2 is 1), 30 Pickle Pounders (Top at Sign)
Station 2: 20 Lt. Dan’s (both legs), 25 Imperial Walkers, 30 Lunges (2 is 1) (Near Music)
Station 3: 20 Crunchy Frogs, 25 American Hammers (2 is 1) 30 LBC’s (Crazy House)
Station 4: 4 Sets of Zig-Zags Around Swings…at each end: 20 Squats (Swings)
Station 5: 20 Australian Pull Ups, 25 Plank Jacks 30 Bear Squats (Bars)
Station 6: 1 Set of Suicides under Zip-Line (Under Zip-Line)
After completion of each Station, run to center and roll the single dice. It will determine which Station you go to next (1-6) (Center)

COT: The sixth was Irish Hoss

7/30/25
Mudhole
Wednesday Ruck

Pax:
Pinto
Raven -Q

Intro
5 Principles

Rucked south, to the train tracks and back to parking lot.

CoT
BoM

As always it was an honor to lead