The Impossible Kingsbury Lap
Pre-Thang:
20 Don Quixote’s and Dynamic Stretching
Thang:
100m coupon curl walk
100m rifle carry
100m murder bunnies
100m run
100m burpee broad jump
100m bear crawl
100m lunge walk w/coupon
100m farmer carry coupon
400m run
AMRAP – merkins
COT & LDP3
PAX: Dora, Southie, Colson, Cheyenne
Backblast: March 23rd, 2025
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Photon – Q
Capitol
Piggly Wiggly
Stark
Tarnished
Thor
Workout: Post Worst-of-Black-Swamp-Sled-Day Recovery-Run
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: N/A
The “Thang”:
Ran through the treatment plant, to the Lower Necropolis parking lot, across the bridge to the bottom of the riverwalk path, and back the way we came. Popped back for the 6 on occasion.
Ended with:
Count-O-Rama: 6
Name-O-Rama
The Six – Capitol
LDP3
Ball of Man
Spreadsheets from the Gloom: A nice recovery run after the Worst of Black Swamp beatdowns. No craziness here.
3.23.25 Beatdown – The Pump Station – I am the Smartest Man Alive!
Q: Gold Star
Pax:
Photon
Thor
Piggly Wiggly
Huckleberry
Stark
Irish Hoss
Tarnished
Meatloaf
Doubtfire
Manchester
Shepherd
Warmup =
Chain breakers – in cadence (10 count)
Windmills – in cadence (10 count)
Motivators – Starting at 6
Beatdown = Billy Madison (12 reps for each grade)
Stack each grade on top of previous years, run set of stairs to complete grade level
1st Grade = LBCs 144 total reps
2nd Grade = Mountain Climbers (2is1) 132 total reps
3rd Grade = Block curls 120 total reps
4th Grade = Monkey Humpers 108 total reps
5th Grade = Dips (on block) 96 total reps
6th Grade = Mike Tysons 84 total reps
7th Grade = Flutter Kicks (2is1) 72 total reps
8th Grade = Lion Kings 60 total reps
Freshman = BBSUs 48 total reps
Sophomore = Imperial Blockers 36 total reps
Junior = Decline Merkins (on block) 24 total reps
Senior = Absolutions 12 total reps
3/22/25
The Fortress – Sleds
PAX:
Thor(Q)
Binford
Stark
Photon
Spike
Goodburger
Gold Star
Spaulding
Bourbon
Hannibal
Fat Amy
Guardian
Golden Gate
Isosceles
Pimento
Meatloaf
Viper
Landslide
3 teams: 2 laps per round
1 guy sledded, the rest of the team did work
Switch sledders once the team hits 50 per exercise. Continue until 2 laps are made
Winners get an extra 40lb sandbag to maneuver
Round 1: BBS
Round 2: Jungle Bois
Round 3: HR Merkins
Round 4: BBS
Round Jungle Bois(pulling the sleds)
Whew….enough said
COT and NOR at the end.
3/22/2025 Battlefield
PAX:
Jersey
Huckleberry
Irish Hoss
Shepherd
Thai Guy
Yoshi
Djibouti
Runt
Full Pull
Norm
Lonzo – Q
Warmups: windmills, Michael Phelps, arm circles, potato pickers, chain breakers, motivators, squativators, hand release Merkinators.
2 minute block press hold
Jack webs
Jack web format with Shepherds choice burpees and X factors
Tabata timer at 41 seconds on 19 second rest
Dips
Diamond merkins
Curls
Block press
Lunges
Squats with block
Bicycles – Shepherd
Imperial squat walkers – Shepherd
Last five minutes Introduction to the SQURLIVATOR IYKYK
COT
Full Pull was the 6. He said he wouldn’t be doing things like cardio & running 🤢 without this group. He has made some of the biggest improvements with running and inspires us all.
Closed with a short prayer.
Thanks for letting me lead and to those that joined this big celebration beatdown!
3/22/2025 Run/Ruck
PAX:
Runt
Norm
Arcy
Djibouti
Huckleberry
Full Pull
Manchester
Lonzo – Q
Everyone got some miles in and some great conversations
3/22/25 Leadership Ruck
Ruck Pax:
Stark
Photon
Golden Gate
Binford
Viper
Meatloaf
Spike
Good Burger
Bourbon
Guardian
Thor
Fat Amy
Run:
Callahan
ISO
Oil Change
The ruck discussed key points of effective communication. We also carried 2 cinder blocks and the mega sled around.
Pushed the new sled for a bit – named it The Sleigh for its ability for a grown man to ride it.
3/21/25
Friday Lurph at Coronado
PAX
Footloose – Q
Mercy
Waldo
Huckleberry
21 March 2025 Backblast: Dora, Bob Ross, Brogan and Southie posted.
2 mile ruck with exercises interspersed:
12 burpees at the confluence
25 merkins at the historic auditorium
AMRAP pull-ups at the finish.
Ended with a COT.
3/21 – Rabbit Hole
The Worst of Black Swamp 2024: Like IPC but Harder
Q: Viper
PAX:
Lonzo
Huckleberry
Purdy
Bourbon
Gold Wing
Fat Amy
Rudy
Guardian
Full Pull
Doubtfire
Norm
Footloose
Photon
The Thang:
It was simple, but not easy
Warm-up – stretch on your own
Mosey to the hill
100 merkins
90 crunches
80 merkins
70 crunches
Etc
In between each set of exercises, run up the hill and down the backside to the path, then either turn around and go back up the back of the hill (up button) or take a left and follow the path back to the start.
CoT
6 – Purdy
Prayers – Norm's son (praise), Gold Wing's grandson (praise), Purdy's parents