Author: wstark

9.13.25

Punchout!

Footloose – Q
Bulldog
Lift Kit
Shepherd
Crawdad
Jersey
Behr
Purdy
Arcy
Zimba
Norm

We knocked out our opponents with some MMX-style boxing. We made it to the Mike Tyson's at the end and each earned the belt for our class.

9.13.25

Ruck and Run

Footloose – Q
Arcy
Zimba
Shepherd
Norm
Lonzo
Bulldog
Waldo
Behr
Crawdad

Pax: Besse (Q), Southie, Colson

IPC 2025 Week 1 – Feeks WAD
Honoring Patrick Feeks

– Start and compound round of 2 Thrusters & 2 100m sprints. (e.g. 2, 4, 6, 8, etc)
– AMRAP exercises for 50 minutes.
– record total number of completed 100m sprints.

RESULTS:
Dora – 90 (5.59 miles)
Colson – 90 (5.59 miles)
Southie – 88 (5.47 miles)
Besse – 72 (4.47 miles)(first time running since ankle injury!)

Meatloaf – Q
Photon
Landslide
Golden Gate
Sherpa
Guardian
Tarnished
Stark
Spaulding

We hit the tires….

Section 1

2 Tire Flips

40 Merkins
30 Overhead Press
20 Lunges 2:1

3 Tire Flips

15 Absolutions
30 Burpees
30 Swings

We did some other stuff including the MMMMMurph sounded out like “mmmm (yum) Murph “

9/12/25
Nightmare

Dora Block

Pax:
Thor(q)
Meatloaf
Irish Hoss
Wario
Nitrous
Spaulding

Super simple beatdown. Partnered up. 1 guy ran around parking lot. While other did work.

Together:
300 curls
200 black squats
100 ww3

Repeat.

9/7/25
Pump Station
Pax:
Thor(q)
Carmen San Diego
Ukulele
Geppetto
Mamba
Shepherd
Waldo
Radio
Colt 45(FNG)
Dinghy(FNG)
Waldo
Manchester
Tarnished
Fossil
Sherpa

Mastermind

Normal intro and warmups
SSH, Potato Pickers, Chainbreakers

We moseyed down to the water and started our workout. This was a repeat of something the previous week.

6 colors of plates
Black – BBS
Blue – Lt. Dans
Red – Merkins
Pink – Peter Parkes
Yellow – Outlaws
Green – jungle Bois

Have to guess a 4 combo code and given clues as more guesses are made
Cone sideways – correct color in wrong place – drop 5 reps
Cone upright – correct color in right place – drop 10 reps

The guesser gets to choose which exercise to drop for the whole group.

We had a difficult one today and barely got it in the time allotted
Black – Black – Yellow – Green

Name-o-Rama and COT followed

Backblast: September 13th, 2025

AO: Fortress

PAX:
Carmen Sandiego – Q
Guardian
Thor
Longhorn
Tarnished
Sherpa

Workout: Yippie Kai-Yay Motherrucker

FNG’s: no

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-ups: Green Sally Up, Green Sally Down tabata

The Thang:

Rucked around Woodland Park. Die Hard leadership topics were discussed at each stopping point. We listened to music that was released in 1990 when Die Hard 2 was launched. At each station, we answered riddles like in Die Hard 3, if we didn’t get it right, there was an exercise. Ended with a discussion that aligned with Die Hard 4, how we can protect our children with the environment we are in today.

Count-O-Rama: 6
Name-O-Rama

The Six – Carmen Sandiego

LDP3

Ball of Man

8/25/25
Monday Mystery
The Nest

PAX:
Armstrong
Deliverance
Fallout Boy
Pinto
Raven ~ QiC

Intro
5 Principles

The Thang:
Stations with weight, Tabata style.
-Farmer Figure 8s
–Death Frogs
-Gorilla Rows
-Bullet Proof Velvet Panda

CoT
NoR
Announcements
BoM

An honor to leader, as always.

Backblast: September 11th, 2025

AO: Wakanda

PAX:
Carmen Sandiego – Q
Wario
Norm
Spaulding
Gulliver
Chubbs
Longhorn
Rubbermaid
Meatloaf

Workout: Dad Bod Defeat

FNG’s: no

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-ups: Held a moment of silence for all who we affected by 9/11.

SSH’s, butt kickers, Abe Bigotas, chain breakers. Jogged a lap around the parking lot.

The Thang:

Had two stations which the rounds were AMRAP. First station was 20 minutes, second station was 10 minutes.

First station: 5 burpees, 10 dips, 15 deadlifts and 20 lunges with block (2 for 1)

Second station: 10 woodcutters on one knee (each side), 10 WW3’s, 10 AH’s with block (2 for 1) and 10 plank pull through coupons.

Count-O-Rama: 9
Name-O-Rama

The Six – Norm

LDP3

Ball of Man

Necropolis Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Workout:
We rucked along the river to the pump station, walked the stairs and down the hill three times. Total of 3.01 miles. Discussed LDP3 mentor principle and who were effective mentors in our lifes.

Count-o-rama:
Name-o-rama:
6 Speech

PAX:
Huckleberry
Hannibal
Zimba
Photon
Van Wilder
Nitrous
Long Horn – Q

Announcements
LDP3
Prayer Intentions