Month: June 2025

6/8 – Summer Sunday Swampball Series

Q – Viper

PAX:
Freeloader
Cinnamons
Nope
Roblox
Gibbs
Doogie
Hat Trick
Zero Turn
Mulch
River Rock
Footloose
Sven

We played 2.0 friendly Swampball. It was glorious.

CoT

6 – Doogie

Backblast: June 8th, 2025

AO: The Pump Station Run

PAX:
Carmen Sandiego (Q)
Radio
Photon
Sherbert
Fat Amy
Tarnished
Ukulele
Guardian
Irish Haus
Oil Change

Workout: Running the Burg
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 Thang:

Warmup: butt kicks, karaoke, Deon Sanders, high knees while mosey

Ran down Louisiana, then turned on 6th street to Woodlands Park. Ran the trail around the park then headed back on Boundary and turned left on 2nd Street and made our way back to the pump station.

Count-O-Rama – 10
Name-O-Rama
The Six – Sherbert
LDP3
Ball of Man

Hard Things
6/6/25

Q – Djibouti
Bulldog
Viper
Footloose
Rudy
Yoshi
Doubtfire
Goldwing
Irish Hoss
Astro
Fat Amy
Vespa

Big ups to Rudy for Q-assist on cadence. My mushy brain not tracking this morning.

A Dirty Dozen HIMs did Hard Things leading a dawn assault on The Hill at the Rabbit Hole. Beatdown on the theme of D-Day with a timeline recounting the events of what was arguably the most consequential day of the 20th century. No other day came close to the scale, audacity, heroics, and sacrifice of that day. We will remember them and are forever grateful for their example. May we live in honor of their great deeds.

May 31, 2025
Welcome
Mission Statement
Five Core Principles
Credo
Disclaimer
1 FNG in attendance (Pete was named Chernobyl because he works in nuclear medicine or energy)

Doubtfire 5 Year Anniversary Beatdown was celebrated with the symbolic element of Wood. All apparatus used for this beatdown were constructed with wood.
Log pass, stilts race, bowling pins of wood, 4×4’s used with Cindy’s to create another coupon, and more. Teams were formed 18 v 18 and six different competitions were had.

The playlist was Yacht Rock, courtesy of Gepetto and the first beatdown I ever attended at The Fortress five years earlier.

Pax:
Percy
Spike
Warriors
Tackleberry
Spaulding
Vespa
Echo
Gold wing
Salisbury
Arcy
Irish Hoss
Terminator
Huckleberry
Chernobyl (FNG Pete)
Footloose
Gutenburger (?)
Deuce
Sherbert
Crawdad
Hannibal
Viper
Guardian
Waldo
Djibouti
Stark
Bulldog
Carmen San Diego
Photon
Runt
Shepherd
Jersey
Meatloaf

COR
NOR
Announcements
LDP3
Prayer

Pre-workout Ruck at the Wall 6/5/2025

PAX:
Mile High
Carmen Sandiego (Q)

The Thang:

We rucked to the pump station to Cherry street then back towards Necropolis and heading back by the river to the Wall. Got a workout in before the lightning came out.

Beatdown Name: Gullyball
Date: 06.04.2025
Location: Field of Dreams

QIC: Gulliver

PAX:
Dingo
Sven
Pooh Bear
Stalker
Snake Bite
Viper
Stark
Lyman
Precious

Welcome
F3 Mission and Core Principles
Disclaimer
Warmup: Discussing The Thang!
The Thang: Gullyball is played with balloons attached to the PAX. There are no burpee’s and you are out when your balloon is popped. To get back in the game, run to the bag and blow up another balloon (very easy when winded). To add to the fun the sports ball of choice weighed 6 pounds, the perfect weight for your world travels, and was well received by the PAX. After a couple scores we switched back to classic Swampball.

Maybe next time I can figure out a way to include water balloons.
COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer

6/5/2025

Pax
Footloose-Q
Wario
Lonzo
Gulliver
Yoshi
Chubbs

Big Baller Brand

A beatdown where a basketball is your coupon. Do exercises such as 3-point sit ups, Big Baller Burpees and American Slammers…and movements such as lung walk…..all with a ball.

Warmup was the ballivator

Finished with a few rounds of knockout.

6.5.25 – The Armory – Block Work like clock work!

Q: Gold Star
PAX List:
Fat Amy
Vespa
Manchester

Warmup
>Potato Pickers – in cadence
>Willie Mays Hayes – in cadence
>Motivator start at 6

Beatdown = Portion of the day, followed by a run
20 reps each exercise (15 for blocks)

Morning
>Freddie Mercury’s (2is1)
>Uhaul (block – chest/out/chest/45deg/chest)
>Lt Dan

Lunch
>BBSU
>Imperial Blocker (2is1)
>Wojo squats

Afternoon
>Nolan Ryans (20 each side)
>Grave Diggers (2is1 – block – between legs, right ear, down, left ear, down)
>Bulgarian Split Squat (20 each side)

End of Shift
>Peter Parkers
>Lion Kings (block – chest/squat/block by knees/rise and raise)
>Monkey Humpers

Overtime
>Decline Merkins w block
>Block curls
>American Hammers (2is1)
>Dips

COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture

Backblast: June 4th, 2025

AO: Grantland – Rotary park – Perrysburg, OH

PAX:
Photon – Q
Callahan
Carmen Sandiego
Crawdad
Echo
Guardian
Huckleberry
Meatloaf
Peach
Spreadsheet
Ukulele
Waldo

Workout: BURPwEEk Day 4 – The Slaughter

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:

Arm Circles Forward – 10
Arm Circles Reverse – 10
Piano Keys – 16

The “Thang”:

5 Cones were spread across the parking lot at 7, 14, 21, and 28 meters. Beatdown was simple:

Perform 20 burpees.
Perform full suicide, touching the ground at every turnaround point.
Reduce burpee count by one.
Repeat until the set of 1 burpee is complete or time expires.

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

The Six – Carmen Sandiego

LDP3

Ball of Man

Spreadsheets from the Gloom: 71F and dry, perfect weather for burpees…but not really. This may be the worst one. There is no rest. 100% pedal to the floor the entire time unless you slacked on the suicides. And those who didn’t, felt it. This was a…breathalyzer…of sorts. A test to see how well the PAX could control their breathing. YHC got winded on the suicides, but most thought the burpees were the hard part. That said, the formula was good. That combination of exercises is doable, albeit grueling. The duration, though, was a bit long. One PAX got down to the round of 5 with another couple of PAX down to the rounds of 6 and 7. An easy modification would be to cut out one cone of the suicide run. Instead of cones at 7, 14, 21, 28m just do 10, 20, 30m. That change along with a quicker warm-up would probably allow for a fresh, elite PAX to finish completely. This theory will be tested in the future.

Playlist was a breath of fresh air…

“Savior Breath” – Foo Fighters
“Breathing” – Yellowcard
“Machinehead” – Bush
“Breathe” – Nickelback
“Breathe” – The Prodigy
“War Within A Breath” – Rage Against The Machine
“Harder To Breathe” – Maroon 5
“Last Resort” – Papa Roach
“My Iron Lung” – Radiohead

As always, it was a pleasure to lead the fine HIMs of The Swamp this morning.

Birthday Murph!

Pax:
Spaulding Q
Doogie
Norm
Lonzo
Meatloaf
Huckleberry-6
Doubtfire
Rudy
Purdy
Fat Amy
Shepherd
Landslide

The Thang:
The Murph
1 mile run
100 chin ups
200 merkins
300 air squats
1 mile run

We also did 40 bday merkins after the COT