Month: January 2025

Backblast 1/3/25
F3 men: Bob Ross, Southie, Kolson
1 mile Run
Murph (pull ups, push ups, squats)
COT

Good Ruck Backblast

Welcome
Mission
Principles

Pax
Capital
Binford
Van Wilder
Carmen San Diego
Huffy
Raven
Stalker
Van Gogh
Flo Q

Rucked 2.5 miles stopped five times to perform 20 merkins and 25 squats (both with rucks on).

COT

Friday Morning Black Ops-Perrysburg Pool
New Year-New AO

Pax:
Spaulding – Q
Coconut
Doubtfire
Nitrous
Guardian
Phat Thor
Radio
Badger
Carmen San Diego
Capital
Piggly Wiggly
Life Alert
Huckleberry
Gold Star

The Thang:
Warm ups with windmills and side straddle hops.

11s
Burpees-run-Lt. Dans multiple rounds to complete.

Explore the new AO
We ran all around the park stopping to do some big boy sit-ups in cadence
Ran more to the playground and did max chin-ups
Bear crawled the basketball court
Coconut led some no-angels in cadence
Ran the park more back to the flag
Guantanamo to finish

Backblast: January 3rd, 2025

AO: Perrysburg City Pool (black ops)

PAX:
Carmen Sandiego (Q)

Workout: Pre-workout Ruck (black ops)
FNG’s: No

The Thang: Rucked around the new AO site. Did 2.19 miles in the snow.

1/3 – Rabbit Hole

The First Ever "Vurph"

Q – Viper

PAX:
Echo
Norm
Wario
Rudy
Purdy
Irish Hoss
Astro
Djibouti
Manchester

The Thang:
.3 mile run to the hill

Attempted 10 rounds of:

10 burpees
20 diamond merkins
30 LBCs
Run up and down the hill

.3 mile back to parking lot.

Closest anyone got to finishing was 8 rounds.

Lessons learned:
1. Diamond merkins are hard. Need to work the triceps more.
2. The hill collects snow faster than the lower elevations: wear shoes with grip and bring sleds!

The Wall version 2025

e Wall version 2025

1/2/2025
Pax:
Spaulding- Q
Capital
Finkle
Tarnished
Photon
Doubtfire
Coconut
Radio
Nitrous
Huckleberry
Irish Hoss
Stalker
Piggly wiggly
Lego
Gepetto
Mile high
Guardian
FNG- Life Alert

The thang:
Warm up- 21s (3 rounds)

2024 – looking back

20- Australian merkins- back pedal up the ramp until halfway point – Sprint to the top
24- reverse pickle pounders with feet on the cables or bench run to the top of the stairs
20 – lt. Dans – run down stairs
24- big boys

Round 2: looking ahead 2025
20- hand release merkins- run up the stairs
25- jump squats run to the top of the ramp
20 – crunchy frogs- run to the bottom
25 – dips

Round 3-Choose your own path
Any four exercises traveling in any way

Finished with circle merkins 3 times around

12/11/24
Mudhole
Ruck

Pax:
Armstrong
Pinto
Go Fish
Fallout Boy – Q

Rucking in the Gloom.

1/2 – The Armory

Swampball

Q – Viper

PAX:
Snake Bite
Vespa
Djibouti
Behr
Zebra
Purdy
Rudy
Gold Star
Yoshi
Pooh Bear

We opened the 2025 Swampball season with a twist: an ice hockey rink in the middle of our "usual" field. We played around it, only had the ball go in it once (but several close calls). It was a fun 5v5 turned 4v4 and a great start to the year!

COT

6 – Vespa

Backblast: January 2nd, 2025

AO: Wakanda (black ops)

PAX:
Carmen Sandiego (Q)
Echo
Ukelele

Workout: Pre-workout Ruck (black ops)
FNG’s: No

The Thang: Rucked about 2 miles to the Lucas County Fairgrounds

Backblast: January 2nd, 2025

AO: Wakanda

PAX:
Carmen Sandiego (Q)
Wario
Ukelele
Meatloaf
Waldo
Landslide
Norm
Chubbs
Echo

Workout: Embrace the Burn
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.

The warmup: 25 SSH’s, 10 Failure to launches, 2 rounds of monkey howlers, 3 minute plank

The Thang:

Lights were set up around the parking lot to indicate speed of run between the stations. Green was sprint, blue was jog and white was walk. 2 stations were set up at different corners. After each round, you would run a lap.

Station #1 blocks-
First round 20 CPR’s
Second round Colt 45’s
Third round offset 20 merkins
Fourth round WW3SU 15

Station #2
First round 20 Absolutions
Second round 20 Bonnie Blairs
Third round 20 burpees
Fourth round 20 star jumps

Ended with doing leg lifts to Green Sally Up, Green Sally down song.

Count-O-Rama – 9
Name-O-Rama
The Six – Ukelele
LDP3
Ball of Man

Intro – Footloose
Warm Up – Fat Amy with the Vader Series
Armcircles, Circle Arms, Forward Claps, T-Claps x 8
Squatavader x 5
Motivators x 8

The Thang
2 Teams:
2024 (Footloose) vs 2025 (Viper)
Team Murph while pushing sleds to the following stations:
100 Pull Ups at the "GMO Shelter"
200 Merkins at the sculpture
300 Squats at the 2nd F Shelter
Add a block and repeato!

Team Sled Races
Add a block and push around the track in opposing directions
Repeato!

Circle Merkin x 366!

Guardian
Drip
Carmen Sandiego
FreeBird
Wario
Gold Star
Doubtfire
Ukulele
Tarnished
Callahan
Isosceles
Purdy
Photon
Vespa
Echo
GMO
Stalker
Lift Kit
Djibouti
Radio
Gulliver
Heisenberg
Shepherds Pie
Irish Hoss
TRex
Van Wilder
Astro
Two Buck Chuck
Thai Guy
Lefty
Full Pull
Manchester
Meatloaf
Striker
Geppetto
Huckleberry
Madden
Hawk
Nitrous
Weasley
Footloose – Q #1
Fat Amy – Q #2
Viper – Q #3
Waldo – Q #4