Month: May 2025

23 May 2025 Backblast: Colson and Southie posted.

1-mile run
AMRAP pull-ups
90 bicep curls
90 heavy squats
60 OHPs

End with COT

May 2.0 workout
Pax:
Spaulding- Q
Photon
FNG-Dino
Hairbrush
Wax-on
Midas
Doubtfire
Octane
Somersault
Coconut
Carrot
Waldo
Hallmark
Weasley
Norm
Overdue

Welcome and warmup
Side straddle hops
Wind mills

Mosey over to the field

Blindfolded bear crawl – team guided course
Cones set up and the team has to guide the crawler to the goal. 2 teams/courses.

Losing teams do penalty- 10 up downs or burpees

Animal walk relay
Bear crawl to side and other side crab walks back

7s
Side straddle hops and squats
Movement -jog
Mountain climbers and imperial walkers
Movement- run backwards
Big boys and air presses
Movement- karaoke

Simon says – the kids did a “Simon says” style of Mary
Pick an exercise for the kids to do

Mosey back to flag for COT, popsicles and lemonade!

Let's see if the formatting works better this time…

Backblast: May 15th, 2025

AO: The Armory – Waterville Library – Waterville, OH

PAX:
Photon – Q
Brickyard
Bulldog
Coconut
Doubtfire
Echo
Fat Amy
Stark
Vespa
Yoshi

Workout: Fatter Amy – The Double Wide Edition

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

Photivators – 5 Count

The “Thang”:

The interwebs suggest that an elite performer can complete the Fat Amy WOD in less than 11 minutes. I find that number to be completely preposterous and decided to challenge it with our own elite PAX. However, in the event that it was possible, I wanted to see how precipitous the decline would be if we ran a second round of it directly afterwards. So the Fatter Amy was born. PAX performed the following exercises straight through with no rest.

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Block Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Block Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Block Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Block Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Echo

LDP3

Ball of Man

Spreadsheets from the Gloom: Warm and wet. Luckily the rain stopped after the warmups and we were able to move to the parking lot for the beatdown proper. And what a beatdown it was. Lots of burpees. Lots of squats. Little rest. Coconut was able to get halfway up the back half of the 2nd round with Stark close behind. But that was about 30 minutes. While we didn’t clock Coconut’s 1st round time, there’s no way it was only 11 minutes. The timers/athletes over at WOD need to either adjust their times for this, or state that the form is poor on the reps. We had some elite PAX taking on this challenge and they were not close to hitting the 11 minute mark. That said, it was still a great beatdown. The burpees kept the heart rate up (amongst all of the other benefits that come along with performing an elite exercise) and the overall length was achievable. If we had skipped the photivators we probably would have seen 1, if not 3 finishers.

Playlist was a nod to Fat Amy herself with a Photon flare. Acapella tunes all around, but they focused on the legend himself, Michael Jackson.

“Cups – Movie Version” – Anna Kendrick (Acapella)
“Thriller” – Hyannis Sound (Acapella)
“Don’t Stop Til You Get Enough” – University of Rochester Midnight Ramblers (Acapella)
“Billie Jean” – Hyannis Sound (Acapella)
“Off The Wall” – Duwende (Acapella)
“Workin Day And Night” – The Edge Effect (Acapella)
“Rock With You” – The Bostonians (Acapella)
“Smooth Criminal” – University of Wisconsin-Madison Fundamentally Sound (Acapella)
“Baby Be Mine” – Duwende (Acapella)
“Black Or White” – The Sons of Pitches (Acapella)
“Man In The Mirror” – VoicePlay (Acapella)

It wasn’t necessarily groundbreaking, but it was a good, hard challenge. A good stepping stone from The Fat Amy to The Fatest Amy, which will be coming to the swamp shortly. As always, it was a pleasure to lead.

Backblast: May 15th, 2025

AO: The Armory – Waterville Library – Waterville, OH

PAX:
Photon – Q
Brickyard
Bulldog
Coconut
Doubtfire
Echo
Fat Amy
Stark
Vespa
Yoshi

Workout: Fatter Amy – The Double Wide Edition

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

Photivators – 5 Count

The “Thang”:

The interwebs suggest that an elite performer can complete the Fat Amy WOD in less than 11 minutes. I find that number to be completely preposterous and decided to challenge it with our own elite PAX. However, in the event that it was possible, I wanted to see how precipitous the decline would be if we ran a second round of it directly afterwards. So the Fatter Amy was born. PAX performed the following exercises straight through with no rest.

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Block Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Block Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Block Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Block Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Echo

LDP3

Ball of Man

Spreadsheets from the Gloom: Warm and wet. Luckily the rain stopped after the warmups and we were able to move to the parking lot for the beatdown proper. And what a beatdown it was. Lots of burpees. Lots of squats. Little rest. Coconut was able to get halfway up the back half of the 2nd round with Stark close behind. But that was about 30 minutes. While we didn’t clock Coconut’s 1st round time, there’s no way it was only 11 minutes. The timers/athletes over at WOD need to either adjust their times for this, or state that the form is poor on the reps. We had some elite PAX taking on this challenge and they were not close to hitting the 11 minute mark. That said, it was still a great beatdown. The burpees kept the heart rate up (amongst all of the other benefits that come along with performing an elite exercise) and the overall length was achievable. If we had skipped the photivators we probably would have seen 1, if not 3 finishers.

Playlist was a nod to Fat Amy herself with a Photon flare. Acapella tunes all around, but they focused on the legend himself, Michael Jackson.

“Cups – Movie Version” – Anna Kendrick (Acapella)
“Thriller” – Hyannis Sound (Acapella)
“Don’t Stop Til You Get Enough” – University of Rochester Midnight Ramblers (Acapella)
“Billie Jean” – Hyannis Sound (Acapella)
“Off The Wall” – Duwende (Acapella)
“Workin Day And Night” – The Edge Effect (Acapella)
“Rock With You” – The Bostonians (Acapella)
“Smooth Criminal” – University of Wisconsin-Madison Fundamentally Sound (Acapella)
“Baby Be Mine” – Duwende (Acapella)
“Black Or White” – The Sons of Pitches (Acapella)
“Man In The Mirror” – VoicePlay (Acapella)

It wasn’t necessarily groundbreaking, but it was a good, hard challenge. A good stepping stone from The Fat Amy to The Fatest Amy, which will be coming to the swamp shortly. As always, it was a pleasure to lead.

Mudhole
5/21/25
Wednesday Ruck

PAX:
Armstrong
Fallout Boy
Raven ~ Q

Intro
5 principles

Rucked out to the observation deck on this misty morning, then off to the south side of the park, to the recycling center and then back to the parking lot.

CoT
BoM

A great morning, good conversation and better company.

It was an honor to lead.

Wax on – Q
Echo
Fat Amy
Norm
Doubtfire
Brickyard
Jinglehimer
Purdy
Vespa
Sven
Rudy

Thanks to everyone who supported:
Run, work and run some more.

Run a lap around the quarry
Pick two block exercises and do 10 reps each
Run another lap…repeat

Monday May 19, 2025

Q: Callahan

Pax:
Echo
Irish Hoss
Fossil
Peach
Guardian
Huckleberry
Photon
Carmen Sandiego
Callahan

Purdy #12 – 05/21/25 – F.O.D. –
Swampball

WARM UP: Nah
WORKOUT:
Swampball – Yah!

Q – Purdy
Fat Amy
Mercy
Gulliver
Zebra
Lyman
Sven *
Skeeter
Snake Bite
Viper
Dill
Rudy
Footloose

*I forgot the 6, sorry Sven 😕

5/20/26 Lower Necropolis Ruck/Run – Breezy 47°

F3 Mission, 5 core principles and credo were offered by Mile High.

Runners got worked over by Mile High with hill sprints and some solid distance in allotted time (plus a few minutes lol)

Runner PAX:
Mile High – Q
Coconut
Fossil
Echo
Capitol
Carmen San Diego
Ukulele
Nitrous – 6
Photon
One Man Band

COR
NOR
6 – Nitrous
Announcements
LDP3
Prayers

5/20/26 Lower Necropolis Ruck – Breezy 47°

F3 Mission, 5 core principles and credo were offered by Mile High.

Ruckers set out for a leisurely 2.6 mile stroll at Guardian’s pace. We had great mumblechat and it was a pleasure to lead.

Rucker Pax:
Van Wilder
Meatloaf
Gulliver
Ten Pin (with Nitro)
Guardian- Q

COR
NOR
6 – Meatloaf
Announcements
LDP3
Prayers