Author: wstark

19 September 2028 Backblast:

Colson and Southie posted.
400m run
Cleveland Rocks x 20
400m run
30y out-and-back coupon lunge
400m run
Blockies x 30
400m run
30y out-and-back Redrum bunnies
End with COT

Pax:
Echo
Mile High
Meatloaf
Gulliver
Guardian
Fossil
Full Pull
Sven
Flubber
Griffin
Cocunut
Isosceles-Q

Simple run to the riverside cemetery and back

Backblast – Sept 17, 2025
AO: Field of Dreams – Rolf Park – Maumee, OH
PAX:
Rudy
Geppetto – Q
Lyman
Sven
Rocketman
Jimmy Hart

Workout: American Top 40 – 1984

No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.

The Thang:
Warmup – Jump, Van Halen Peaked at #1 Feb 25th. Spent ten weeks in the top ten, five at #1
Five Count Motivators

1st Half of workout: Chart Position
1 v 3, 2 v 4, 5 v 7, 9 v 11
Correct: AMRAP Cycle of : BBSU’s, Lunges, Imperial Walkers
Incorrect: AMRAP Cycle of Burpees, LBC’s, Prisoner Squats
2nd Half of workout: Weeks in the Top Ten
1 v 2, 6 v 9, 8 v 12, 10 v 7
Correct: AMRAP Cycle of: Merkins, SSH, Monkey Humpers
Incorrect: AMRAP Cycle of: Squats, Plank Jacks, InchWorms
Songs
1. Owner of a Lonely Heart – Yes (4:27) – Peaked at #1, 10 weeks
2. Out of Touch – Hall & Oates (4:12) Peaked at #1, 9 weeks
3. Somebody’s Watching Me – Rockwell (3:57) Peak at #2, 8 weeks
4. Talking in Your Sleep – The Romantics (3:55) Peak #3, 7 weeks
5. Hold Me Now – Thompson Twins (4:44) Peak #3, 7 weeks
6. Sister Christian – Night Ranger (4:58) Peak #5, 4 weeks
7. I Want a New Drug – Huey Lewis & The News (4:45) Peak #6, 5 weeks
8. I Can Dream About You – Dan Hartman (4:07) Peak #6, 4 weeks
9. Sunglasses at Night – Corey Hart (3:58) Peak #7, 5 weeks
10. The Warrior – Scandal (4:05) Peak #7, 5 weeks
11. Wrapped Around Your Finger – The Police (5:12) Peak #8, 2 weeks
12. Cruel Summer – Bananarama (3:35) Peak #9, 2 weeks

Cool Down – Drive (The Cars, 3:54) Peaked at #3 on Sept 27th. 7 weeks in top ten

Count-O-Rama – Six
Name-O-Rama
Circle of Trust
Sharing of the six: Jimmy Hart—He got his name from Doubtfire because he is a wrestling coach. He has been dealing with some health issues that hinder his ability to post more often, but he knows this group is good for him, and he plans to get back to posting more frequently.

Announcements: F3 Toledo Capture the Flag Ruck – Details in GroupMe. Rouch de Bouf festival is coming up.

Ball of Man with Prayer – Prayers for those running in the Garmin race, for our community and for our world. We ask God to help all of us be more Christ like in the way that we treat others.

Spreadsheets from the Gloom: Mid 50s, calm, humid. Thanks to the HIM who joined me today. It was uplifting to see both Jimmy Hart and Rocketman at the workout today!

It was an honor to lead.

9/17/22 0530-0615 “My Way” @ Grantland

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:
Big Spoon
Rumor
Bourbon
Huckleberry
Flipper
Photon
Longhorn
Spaulding
Guardian – Q

Warm up: 15 SSH IC, 10 chain breakers IC, 10 potato pickers IC

The Thang:
2 teams/human timer station work: 4 different stations (station 1 moves to station 2, 2 to 3, 3 to 4, 4 back to the start)
Station 1/shelter house – 20 box jumps or step ups on the picnic tables (this pax was the timer) then mosey to station 2 for man maker CPRs —> station 3 for burpees —> station 4 for overhead sandbag toss —> sprint back to shelter for beginning of rd #2. Same format with box jumps in the shelter house —> station 2 for curls (solid block up button) —> station 3 for incline merkins —> station 4 for sandbag squats —> back to shelter for rd #3. Same format with box jumps to start —> station 2 for overhead presses (solid block up button) —> station 3 for WMD merkins —> station 4 for BO rows. 5min EMOM timer for 5 burpees (which I was told was weak by Photon but this beatdown was called “My Way” for a reason lol). The playlist was a B- I’d say. I agree with Longhorn, “more Usher” would’ve worked out as well.

COR
NOR
6 – Photon
Announcements
LDP3
Prayer

By the Book @ Commons 09.16.2025
Pax: Ponzi(Q), Everest, Anchor, Gold Star, Wario, Huckleberry, Chubbs +2.0

Mission and Core Principles

Warmup: Side Saddle Straps, Arm Circles, Potato Pickers,
Workout:
Group 1 exercises: Absolutions, Air Press, Burpee (25 Reps)
Group 2 exercises: American Hammers, Merkens, Squats (25 Reps)
Group 3 exercises: Big Boy situps, Mike Tysons, Mtn. Climbers (25 Reps)
Group 4 exercises: LBCs, Dips, Hi Knees (25 Reps)
Group 5 exercises: Imperial Walkers, Decline Merkens, Leg Lifts (25 Reps)
Run
Cool down: Windmills, Stretch, arm circles, Potato Pickers
COT

Echo-Q
Waldo
Big Spoon
Gold Star
Finkle
Isosceles
Mile High
Coconut
Ukulele
Oil Change
Van Wilder
Drip
Photon
Footloose
Rudy
Opening and then climb the stairs 40 times up and down to equal the amount of the flights of stairs the fire fighters limbed on that fateful day. 9/11/2001.
Closing,6 was Coconut and Ukulele also shared some heartfelt words about how it affected people in his hometown.

Backblast: September 16th 2026

AO: Necropolis

Ruck

Zimba – Q
Van Wilder
Waldo
Arcy
Geppetto
Longhorn
Huckleberry
Flipper
Guardian
Meatloaf

The Workout: AAA theme and conversation was based on a roadtrip and travel discussion. It was a ruck to the wall and back with some trivia questions. Correct answer got you some squats and wrong answer got you Merkins.

Echo-Q
Coconut
Bourbon
Sven
Isosceles
Ukulele
Fossil
We ran the Echo half pipe today. Back and forth across the bridge to the first light in maumee to the first light in perrysburg..

Purdy #27- 09/16/25 – Coronado –
Murph
WARM UP: Maybe
WORKOUT: Murph
Purdy – Q
Viper
Irish Hoss
Big Spoon
Shepherd
Landslide
Mercy
Pom Pom
Deep Fake – FNG
Norm
Fault Line
Footloose
Bulldog
Barney

Backblast: September 12th, 2025

AO: The Rabbit Hole – Whitehouse Library – Whitehouse, OH

PAX:
Photon – Q
Doubtfire
Fat Amy
Footloose
Goldwing
Manchester
Norm
Rudy
Ukulele

Workout: Block A Bye Burpee, Run The HIll Top

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

Mosey to the hill

The “Thang”:

Set of cones were placed 25m from base of hill with another set of cones at base of hill.
Starting at far cones, perform 20 thrusters.
Murder bunny to cones at base of hill.
Perform 20 hand-release burpee jump-overs.
Run up the hill.
Perform 20 absolutions at top of hill.
Run down the hill.
Perform 20 hand-release burpee jump-overs.
Murder bunny to cones 25m from base of hill.
Reduce all rep counts by 5 and repeato.
Upon completing round 5 (zero reps), pick up the 6.

Mosey back to the flag.

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Manchester

LDP3

Ball of Man

Spreadsheets from the Gloom: Beautiful weather for a beatdown, but the beatdown was horrible enough to make it onto Norm’s hardest of 2025 list. A culmination of a number of horrible exercises and two horrible MOTs. Starting off with the 20 reps made the first round particularly brutal with everything hurting about 10 minutes in. Full body after full body after full body.

Format was good though. And timing. The leader completed the round of 5 burpees on the way up, so it would probably be doable without the mosey to and from the hill. Might be doable at The Gauntlet hill due to it’s closer proximity and lower vertical gain. Or the distance of the murder bunny could be reduced by 10m.

PAX “rocked” out to lullaby renditions of the Red Hot Chilli Peppers as we basked in the warm glow of the morning moonlight. Definitely made me miss my crib at the time.