Month: January 2025

Echo-Q
Ten Pin
Binford
Photon
Bourbon
Badger
Irish Hoss
Opening, warm ups, ssh, windmills
Beatdown was 4 groups of 4 exercises with 20 or 30 reps and some were 2×1
Group 1 – 20 reps each of mtn. Climbers 2×1, scissor jacks, shoulder taps 2×1, groomers
Group 2 was 30 reps each of flutter kicks 2×1, LBC’s, heel taps 2×1, Big Boys
Group 3 was with blocks 20 reps each of overhead press, skull crusher/ tricep dips, curls, and block rows
Group 4 was 30 reps each of squats, lunges, step ups, and Apollo Ono’s 2×1
Repeat until time was up.
Closing Badger was 6

1/15/25 – Field of Dreams – Stations Workout
Q – Purdy
Rudy
Lyman
Wario
Sven – 6
* Warmup
• 20 count Side Straddle Hops
* Beatdown:
• Four Stations: Everyone starts at a same station: 20 count of the exercise. 
• Run around the perimeter of the AO, then back to the next station – repeat. 
• Repeat until exhausted or time runs out, whichever comes first. 
– Station 1 = 20 U-Haul (chest press, then shoulder press with block)
– Station 2 = 20 Double Pump Squat Jump
– Station 3 = 20 Yurpee (down to clap pushup, up to double jump)
– Station 4 = 20 Merkins
* ⁃ CIRCLE OF TRUST – Count O Rama – Name O Rama – 6 – Announcements – Prayer Requests – Prayer

Backblast: January 14th, 2025

AO: The Commons

PAX:
Carmen Sandiego (Q)
Huckleberry
Salisbury
Meatloaf
Ponzi
Anchor

Workout: Pyramid workout
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: SSH’s, Willie Mayes Hayes, Chain breakers

The Thang:
Pyramid workout. A, AB, ABC, ABCD, E, DCBA, CBA, BA, A

A=20 shoulder presses
B=20 flutter kicks with block
C=10 absolutions
D=20 gobbler squats
E=50 american hammers

After each level, we ran a lap.

Green sally up, green sally down squats with a block.

Count-O-Rama – 6
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man

Fallout Ruck
1/08/25
Mudhole

PaX:
Raven
Armstrong
Pinto
Fallout Boy – Q

Intro.
5 principles.
Ruck.
CoT
BoM

Ran a modified Landslide run along the river and through Maumee.

Q – Nitrous
Capital
One man band
Bourbon
Coconut
Photon
Guardian
Radio
Ukulele
Mile High

Backblast: January 10th, 2025

AO: Black Ops – Municipal Park – Perrysburg, OH

PAX:
Photon – Q
Badger
Bourbon
Dodger
Gold Star
Guardian
Huckleberry
Life Alert
Phat Thor
Piggly Wiggly
Spaulding
Ten Pin

Workout: Swim Meet

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: OYO

Swimmers Forward
Swimmers Reverse
Michael Phelps

Moseyed over to the Baseball Diamond

The “Thang”:

In celebration of the newest addition to the Perrysburg Black Swamp AO arsenal, PAX participated in an F3 swim meet at the newly minted Municipal Park AO. The Swim Meet Consisted of 4 events:

100m Freestyle: Bear Crawl
100m Breast Stroke: Murder Bunny
100m Backstroke: Crab Walk
100m Butterfly: Burpee Broadjump (did not run due to time and slick conditions)

Each round consisted of the following work:

20 Jump Squats – Representing jumping off of the starting block
25m MOT – Representing one lap of standard pool
5 Burpees – Representing the flip turn at the end of the pool
20 Flutter Kicks (4 is 1) – Representing the dolphin kick after a flip turn
25m MOT
5 Burpees
20 Flutter Kicks (4 is 1)
25m MOT
5 Burpees
20 Flutter Kicks (4 is 1)
25m MOT

PAX planked or picked up the 6 upon completion of a round before moving onto the next event.

Ended with:
Count-O-Rama: 12
Name-O-Rama

The Six – Dodger

LDP3

Ball of Man

Spreadsheets from the Gloom: 5F wind-chill with a layer of ice and snow to make things extra crappy. This was a good idea, with decent execution. We didn’t have time to complete all 4 events, so things will need to be shortened or poeple will need to work faster. In the spirit of the theme I’d like to keep the distances the same, so perhaps lowering the rep. counts on some of the exercises would help. That, or just call the event after the first three PAX finish. There was a lot of mumblechatter going on during this one, so there’s opportunity for people to speed up. Other alternative would be to cut the distances in half completely in order to make room for the team medley relay event. It would be fun to decide legs based on individual PAX strengths and weaknesses and compete based on that.

We dive into the playlist below:

“Swimming Ground” – Meat Puppets
“Nightswimming” – R.E.M.
“Jump In The Pool” – Friendly Fires
“Dive” – Nirvana
“Going Under” – Evanescence
“The Stroke” – Billy Squier
“Kick Out The Jamps” – MC5
“Float On” – Modest Mouse
“Underwater Love” – Faith No More

Always appreciate PAX getting out on terribly cold mornings and this was no exception.

Backblast: January 14th, 2025

AO: Necropolis Ruck (black ops)

PAX:
Carmen Sandiego (Q)
Ukulele
Tarnished
Mile High
Photon

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

The Thang: Rucked about 2.6 miles around the Fort, Cemetery and over to Mulberry and back.

1/14 – Coronado

Murph

Q – Viper

PAX:
Meatloaf
Spaulding
Fat Amy
Rudy
Landslide
Mr. Deeds (FNG)
Deep water
Norm
Lonzo
Mercy
Huckleberry
Gang box
Party on
Little Giant
Isosceles
Purdy

We morphed. It was cold.

6 – Little Giant

Armstrong Beatdown

Pax:
Armstrong (Q)
Deliverance
Fallout Boy

A Spartan Race training workout. 5 stations: Rope pull up, 100 yd bucket carry, 50 yd tire flip, 50 Muricans, 25 Burpees. After each station, do a lap around the track. After 4 laps, did a session of 5 straight stations.

Discipline 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 down sixth street and back. All while discussing various points about being disciplined to reach our goals.
6 Speech
Count-o-rama: 10
Name-o-rama:
Astro
Tarnished
Stalker
Meatloaf
Photon
Callahan
Carmen San Diego
Capital
Isosceles
Van Wilder
Announcements
LDP3
Prayer Intentions