Month: July 2025

18 July 2025 Backblast: Bob Ross, Brogan, Colson, and Southie posted. 2.5 mile ruck mixed with Merkins. Ended with a COT.

07/18/25
Nightmare
Q- Thor
Guardian
Spaulding
Longhorn
Irish Hoss
Flipper
Crawdad
Badger
Van Wilder
Meatloaf
Frodo
Gold Star

Below is the original plan: I adapted and combined events as time went on-

Road Trip
1. Departure/Excited/Launch: “Send me on my way” – Rusted Root
1. 20 SSH (IC)
2. 10 Blast Off Burpees(OYO)
2. Torrential Downpour whole way to St. Louis: “Raindrops keep falling on my head” – BJ Thomas
1. Lunge Walk – x4, sprint – x4
3. Building: Gateway Arch Tram Rid/Climbing Museum: “It’s a long way to the top” AC/DC
1. Balls to the Walls(20)
4. Camper Brakes go out, spent 3 hours in middle of Missouri getting them fixed: “Can’t drive 55” – Sammy Hagar
1. 3 min wall sit
2. 30 Curls
5. Great Sand Dunes: Fridge Dies: “Hot in Hurre” – Nelly
1. 100 Monkey Humpers
6. Sand Dune Hike: “Walk” – Foo Fighters
1. 100 High Knees(2×1)
7. Mesa Verde: Pueblo Balcony House Tour, squeeze through tight tunnels, but got to see the best sunrise ever: “Here comes the sun” – Beatles
1. Bear Crawls
1. 20 BBS
9. Forrest Gump Movie Site: “Run” – One Republic
1. 5 Sprints
2. 20 Air Squats after each
10. Fridge Still Dead: “Hot in Hurre” – Nelly
1. 100 Monkey Humpers
11. Hiked Narrows in Zion- major Chaco Blisters: “Hurts so Good” – John Mellencamp
1. 10 Absolutions
12. Did Cliff Jumping in Sand Hollow Reservoir: “Free Falling” – Tom Petty
1. 10 step ups
2. Tuck jump after each one
13. Hiked Peek a boo trail in Bryce Canyon: “September” – Earth Wind Fire
1. 15 decline Merkins x2
2. 15 Incline Merkins x 2
14. Got Stuck in a Slot Canyon with Diarrhea: “Highway to Hell” – AcDc
1. Sprint
2. 20 Bridges
3. 20 Groiners
15. Moses did a flip over Handlebars, not a scratch: “Bicycle Race” – Queen
1. 10 Nipple Scrapers
3. 10 pull ups
16. Brake Failure 2 – this time on truck: “Fix You” – Coldplay
1. 20 Squat Thrusts
2. 20 Curls
17. Delicate Arch, refused to wait in line for a photo- “Take the Long way home” – Supertramp
1. 10 Incline Merkins
2. 20 Outlaws
3. 10 Decline Merkins
18. Tornado Weather in Iowa: “Riders of the storm” – The doors
1. 10 Manmakers with a jump over Block
19. Sox Beat Guardians: “Centerfield” – John Fogerty
1. Sprint from home plate to bases, bear crawl back
20. Made it Home: try to re-park trailer: “Home” – Phillips Phillips
1. Crawl Bear
2. 5 Merkins/10 Curls
3. Bear Crawl
4. 5 Merkins/10 curls
5. Repeat AMAP

Backblast: July 11th, 2025

AO: Nightmare – Municipal Park – Perrysburg, OH

PAX:
Photon – Q
Bourbon
Carmen Sandiego
Crawdad
Frodo
Guardian
Meatloaf
Radio
Spaulding
Sven
Ukulele

Workout: Thirty Nine Is Fine

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

Pho-Tivators – 7-Count (does it really count as a warmup when it’s 50+ burpees non-stop?)

The “Thang”:

YHC doesn’t typically run 11’s, but being his birthday and having started with a 7-count Pho-tivator, 11’s made sense. And in typical Photon phashion, they were over the top.

Two lines of cones spread 39 feet apart.
Exercise 1: Absolutions
Exercise 2: Thrusters
MOT: MBs (Murder Bunnies) for every round

Workout Totaled 260 yards of murder bunnies, 55 thrusters, 55 absolutions, 28 burpees, 28 flying squirrels, 28 squats.

Ended with:
Count-O-Rama: 11
Name-O-Rama

The Six – Ukulele

LDP3

Ball of Man

Spreadsheets from the Gloom: I don’t remember what the weather was like, but I’m sure it was perfect weather for burpees. So that’s what we started with…everyone’s new phan phavorite, the Pho-Tivator. What a great warmup exercise to get the juices flowin’. Non-stop for about 5 minutes straight. It was awesome.

Rest of the beatdown was great too…you can never have too many MB’s. The exercise choices were just icing on the proverbial birthday cake. Gotta get them boys ready for IPC, right?

Playlist wasn’t on theme today…I just wanted some nasty, dirty funk. So that’s what we got.

“It’s My Party” – Lesley Gore
“Get On Top” – Red Hot Chili Peppers (Live in Japan 2004)
“Hold On” – Commodores
“Get Down” – The Noisy Freaks & Wicked City
“Canned Heat” – Jamiroquai (Live from Jools’ Millennium Hootenanny 1999)
“More And More” – The Bar-Kays
“Down In The Basement” – Basement Freaks

No better way to start a birthday than surrounded by a bunch of HIMs doing hard things together. Was a pleasure to lead this one.

Freedom Ruck to the wall and back.

Vangogh
Ten Pin
Guardian
Cyber Truck
Flipper
Meatloaf
Van Wilder
Hannibal
Binford
Longhorn
Bulldog – Q

Necropolis Ruck: proper ruck attire required BB

Welcome
Mission
Principles

Meatloaf
Gulliver
Ten Pin
Geppetto
Echo
Guardian
Photon
Zimba
Flipper
Van Wilder
Flo (Q)

Rucked over two miles rotating four 35lb tires. Stopped several times to do four count Merkins to reach 100 total reps.

COT

QIC
Stark

PAX
Isosceles
Mat "Gandolf" Finlay – FNG from Stark
Tarnished
Spaulding
Fat Amy
Landslide
Huckleberry
Sven
Wario
Photon
Coconut
Meatloaf

The Thang
"To the NINES"
Setup 4 row of cones about 9 yards apart
EMOM timer set to 90 seconds

First set of cones – Jungle Boy Squats
Second Set – Tuck Jumps
Thirs Set – Merkins
Fourth Set – Burpees

The idea is the breakdown of the burpee for the first three sets of cones and the fourth puts it together.

Rounds 1-3 – 3 Reps per cone
Rounds 4-6 – 6 reps
Rounds 7-9 – 9 reps (Getting to the NINEs and maintaining in 90 seconds was TOUGH!)
Rounds 10-12 – 6 reps
Rounds 13-15 – 3 reps….and just when the PAX though were were cooling the workout down…
Jumped back to 9 rep for rounds 16 though 18. And yes, maintaining 9 reps for each round within the 90 second timer was intense.

Always an Honor
Always my Pleasure
~Stark

QIC
Stark

PAX
Gandolf
Mile High

We Ran through sidecut Park to show our newer PAX Gandolf (from New Zealand) what that view was like.

~Stark

7/17/25 The Armory
Best of the Swamp: Swamp Softball!

PAX:
Tarnished
Badger
Photon
Meatloaf
Norm
Pooh Bear
Guardian
Peach
Flat Stanley
Golden Gate
Tackleberry
Vespa
Gold Star
Cyber Truck
Sven
Yoshi
Canoe
Doogie
McGwire (FNG – Jordan Kastor)
Squints (FNG – Dan Robinson)
Gold Glove (FNG – Mason Robinson)
Q: Fat Amy

We played old man softball – but with burpees.
Lots of Home Runs, no injuries, except for a historic shed took a beating.

EX-GIRLFRIEND BEATDOWN
Warmup
* Side strattle hops
* Tie Fighters
* Rockettte Hillbillies

Workout
– Proud Marys
– Cindys
– Roxannes
– Dollys
– Annies
– Good Morning Abbys
– Nicoles
– Rosalitas (did not do because of time)

Purdy – Q
Bevo
Longhorn
Flipper
Coconut
Echo
Gepetto – 6
Spaulding
Raven
Mile High

The Woodstock Special

Pax:
Flat rate
Crawdad
Chubbs
Waldo
Big spoon
Manchester
Redkin
Wario
Binford
Rudy (Q)

The workout:
Do 10 rounds of the following exercises. The number of reps for the first set of exercises will start at 10 and then decrease by one each round. Every 6 minutes run ⅓ of a mile.
[10, 9, 8, …] Pullups
[10, 9, 8, …] Merkins
[10, 9, 8, …] Squats
[10, 9, 8, …] Diamond Merkins
[10, 9, 8, …] Air press (2 is 1)
[10, 9, 8, …] Prisoner Squat
[10, 9, 8, …] Mike Tyson
10 x 4 Count Flutter Kicks
10 Little Baby Crunches
10 Left Side Crunch
10 Right Side Crunch