Month: April 2025

Backblast: April 21st, 2025

AO: Gauntlet

PAX:
Carmen Sandiego (Q)
Mile High

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

The Thang:

Rucked around Rivercrest Park for 3.2 miles.

Backblast: April 20th, 2025

AO: Pump Station

PAX:
Carmen Sandiego (Q)
Ukulele
Huckleberry
Guardian
Irish Haus
Tarnished
Meatloaf
Gold Star
Coal

Workout: Easter 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: tiger position during the open statements then went into cobra and downward dog stretch. After that we did the greatest stretch in the world. Once finished stretching, we did man maker motivators 5-count.

The Thang:

Workouts were hid throughout the AO. Each had 4 workouts with different colors. Once one exercise was done, you pushed the button changing the color and you moved to the next one.

Bottom parking lot:
white – 25 plank jacks
red – 25 BBSU’s
green – 20 box cutters
blue – 100 second plank

Hill:
White – 3 sprints up
Red- lunge to the top
Green – backwards to the top
Blue – bear crawl to the top

Stairs:
White – 3 every step
Red – 1 sidestep stair run
Green – 3 skip step stair run
Blue – bear crawl up the stairs w/10 merkins at the top

By the flag:
White – 25 jump squats
Red – 30 American Hammers (2 is 1)
Green – 25 merkins
Blue – 25 mountain climbers

By the statue:
White – 20 burpees
Red – 25 LBC’s
Green – 25 monkey humpers
Blue – 30 Nolan Ryan’s

Midway up the hill on the far side:
White – 20 overhead presses
Red – 25 bent over rows
Green – 25 goblet squats
Blue – 15 WW3 SU’s

In between the 2 statues:
White – 25 SSH’s
Red – 25 flying squirrels
Green – 25 flutter kicks
Blue – 25 hillbilly walkers

In the grass beside the monument with bricks:
White – 25 seal claps
Red – 25 overhead claps
Green – 25 arm circles
Blue – 25 SSH’s

Back monument:
White – 20 dips
Red – 25 decline merkins
Green – 20 step ups
Blue – 50 jump ropes

Path that leads to the wall:
White: frog jump
Red: burpee broad jumps
Green: 5 sprints
Blue: crawl bear

Finished with Push Block Twists, CPR’s, block flutter kicks and plank hold for Phil Collin’s in the air tonight.

Count-O-Rama – 9
Name-O-Rama
The Six – Irish Haus

LDP3
Ball of Man

Pax did the workout very quickly. Need to make a higher number of reps for each one and also maybe add two more locations.

4/19/25

Fortress Pre Run (at 4:30am before the ruck)

Pax:
Photon – Q
Callahan
Carmen Sandiego
Viper

PAX ran to The Pump Station for some loops around that and The Wall. Headed back and managed 6 miles total.

4.19.25

PAX
Footloose – Q
Djibouti
Bulldog
Huckleberry
Norm
Jersey
Wipers
Rudy
Fat Amy
Purdy
Shepherd
Mercy
Gulliver
Terminator

The Thang

Murph at Thee Battlefield. Found that the bus stops at The Shops at Fallen Timbers are great places to do pullups. So we carried some blocks over to the one by Massage Envy. Ran a mile around the mall. Stopped at the bus stop and did 100-200-300 pullups, merkins, squats. Ran another mile around. Carried the blocks back to the shovel flag.

During the ruck, we plotted out an alternate route for those who needed to modify and only walk. So they took a left at Massage Envy and crossed the boulevard. Went left around the back of the motorcycle shop. Left at the mall office. Right at Red Robbin. Left at the front of the movie theatre. Passed the shovel flag and Granite City. Left after passing Beer Barrel and then return to the bus stop at Massage Envy.

Terminator – FNG (EH'ed by Jersey)

4.19.25

Pre Ruck

PAX
Footloose – Q
Gulliver
Bulldog
Huckleberry
Norm
Djibouti

6/19/25
Fortress
Murph

Pax –
Thor – q
Callahan
Tarnished
Sherbert
Landslide
Van Wilder
Binford
Flo
Spaulding
Viper
Geppetto
Photon
Big Box
Wax On
Coconut

Playlist: Geppetto
What a fool believes – Doobie Brothers
Two Step – DMB
Tripping Billies – DMB
Too Much – DMB
Ants Marching – DMB
Grey Street – DMB
I Did it – DMB

4/19/25
Fortress Ruck
Murph Pax:
Thor – Q
Viper
Wax On
Spaulding
Van Wilder
Callahan

Runners:
Photon
Sherbert
Carmen San Diego

Murph Playlist: Shot heard around the world
Revolution – Score
Low Rider – War
Warriors – Imagine Dragons
Fight for your right – Beastie Boys
War Pigs – Black Sabbath
Midnight Rider – Zach Williams
Redcoats – MTSG
Freedom – Jon Batiste
I'm Shipping up to Boston – Dropkick Murphy's
Freedom – Pitbull

4/18/2025
Rabbithole
Pax:
Thor – q
Goldwing
Beretta
Mile High
Doubtfire
Bulldog
Crawdad
Vespa
Wax On
Huckleberry

We murphed.

Playlist: Detroit
Lose Yourself – Eminem
Seven Nation Army – White Stripes
Bounce Back – Big Sean
Superstition – Stevie Wonder
Stranglehold – Ted Nugent
Bawitdaba – Kid Rock
Don't Stop Believin – Journey
Detroit Rock City – KISS

Backblast: April 18th, 2025

AO: Nightmare – Municipal Park – Perrysburg, OH

PAX:
Photon – Q
Carmen Sandiego
Capitol
Gold Star
Guardian

Workout: Stations

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: In-Cadence and led by Guardian because the Q was late

Forward Arm Circles (4 is 1) – 8
Reverse Arm Circles (4 is 1) – 8

The “Thang”:

A good Friday themed beatdown that followed Jesus’ journey to crucifixion and emphasized carrying heavy. And while we didn’t have our own crosses, we did have weight made of concrete and steel.

14 rounds to represent the 14 Stations of the Cross. Once PAX picked up their “crosses” (ruck/vest AND cinder block) after round 1, they carried the weight throughout the next 8 rounds, putting down the block only during round 5 (Simon helps Jesus carry the cross), and if required during the exercises themselves. At the start of round 10, where Jesus is stripped of his clothes, all PAX dropped the weight entirely.

Each round consisted of an exercise that represented that particular station of the cross, and most contained movement. The exercise was always performed prior to the movement for a given round and the ruck/vest stayed on for all rounds where the ruck was worn. Movement was always a rucked block carry 220 yards in distance, totaling 1 mile over those 8 rounds. There were no restrictions to how PAX could hold/carry the block.

Rounds, exercises, and associated reps were as follows:

Station 1: Jesus is condemned to death 20 Prisoner Squats
Station 2: Jesus carries his cross
Station 3: Jesus falls the first time 10 Heavy Up Downs (Flying Squirrel with Block)
Station 4: Jesus meets his mother, Mary 10 Imperial Blockers (2 is 1)
Station 5: Simon of Cyrene helps Jesus carry the cross
Station 6: Veronica wipes the face of Jesus 10 Plank Sweepers (2 is 1) on Block
Station 7: Jesus falls the second time 20 Heavy Up Downs (Flying Squirrel with Block)
Station 8: Jesus meets the women of Jerusalem 10 Lunge Reaches (2 is 1) with Block
Station 9: Jesus falls the third time 30 Heavy Up Downs (Flying Squirrel with Block)
Station 10: Jesus is stripped of his garments 25 No Surrenders
Station 11: Jesus is nailed to the cross 20 T-Cross Merkins
Station 12: Jesus dies on the cross 15 Absolutions
Station 13: Jesus is taken down from the cross 10 Deadlifts
Station 14: Jesus is laid in the tomb 3 Minutes of Plank

Ended with:
Count-O-Rama: 5
Name-O-Rama

The Six – Carmen Sandiego

LDP3

Ball of Man

Spreadsheets from the Gloom: 57F and dry. Overall, the beatdown was very good. It was hard…in a different kind of way. A mile is a long way to ruck with a block. And when you add in the 60 rucked flying squirrels, block lunges, etc. the weight became extremely fatiguing. We carry a decent amount in the Swamp, but we typically don’t carry this much for this long. Not sure I would change a thing the next go around. The length, the intensity, and the theme/mood were spot on. Only 3 of 5 finished and all seemed pretty drained upon completion.

This somber morning in the Swamp offered PAX an opportunity to reflect as they walked a dark, quiet mile carrying a heavy physical burden. And while the weight likely didn’t match up to the cross that Jesus carried, it did serve as a reminder to what he went through for us, as well as provided some perspective on the burdens that we ourselves carry. A good reminder to not only lift heavy, but carry heavy too.

Thanks to the guys who came out. Was an honor to walk with you.

4.18.2025

Pax
Footloose-Q
Stalker
Huckleberry

Ruck at Coronado