Large park with running paths, soccer fields, playground, and parking lot for what can be an epic boot camp style beatdown! You might get introduced to Swampball if you show up. What is Swampball? A game created by PAX of the BlackSwamp, here are the rules.
Backblast: April 16th, 2025
AO: Field of Dreams
PAX:
Carmen Sandiego (Q)
Piggly Wiggly
Lyman
Footloose
Sven
Workout: Baseball Beatdown
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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
Warmup: over exaggerated baseball throw, coupon beer chug, catcher’s squat
The Thang:
Spring Training
10 chest presses w/coupon then run to cone 1 and do 10 LBCs, then run back
20 curls w/coupon then run to cone 2 and do 10 LBCs, then run back
30 chest presses w/coupon then run to cone 3 and do 10 LBCs, then run back
40 curls w/coupon then run to cone 4 and do 10 LBCs, then run back
50 chest presses w/coupon then run to cone 5 and do 10 LBCs, then run back
Work your way back down to 10.
Head to the baseball field for a Dora. Bases were lit up. Broke into teams.
Bear crawl to 1st, 10 merkins, run back
BC to 1st again, Lunge to 2nd, 20 merkins, run back
BC to 1st, lunge to 2nd again, then run to 3rd, 30 merkins, run back
4. Do one full lap around the bases running like you hit a home run.
While one pax was running the field, the others did: AMRAP 1. Burpees 2. SSH. 3. Squats 4. Planks.
Rotate with partner each after each run.
Finished with Willie Mayes Hayes
Count-O-Rama – 5
Name-O-Rama
The Six – Lyman
LDP3
Ball of Man
Beatdown idea was from Naperville
4/16/2025
Pre run
PAX
Footloose -Q
Piggly Wiggly
Sven
Lyman
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