POGO 40 PREVENTION
PreThang
40 Don Quijotes
0.6 mile run
The Thang
40 Pull-ups
40 jacks
40 kettle ball swings
40 WW3 sit-ups
40 merkins
40 American Hammers
40 wide merkins
40 BBC
40 goblet squats
40 perfect merkins
COT
PAX: Colson & Pennywise
Murph Back Blast:
F3 Men: Southie, Kolson, Bob Ross
1 mile run
300 squats
200 pushups
100 pull ups
COT
Backblast: November 25th, 2025
AO: The Commons
PAX:
Ponzi
Everest
Anchor
Eagle
Piggly Wiggly
Wario
Gold Star
Chubbs (Q)
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. Ends in a circle of trust,
Credo is leave no man behind, but leave no man where you found him.
Workout name: Feast Mode
WARMUP: Turkey Trot around island. 20 Side Straddle Hops, 10 Windmills, 10 chain breakers.
Thang: Cones set up in the grass heading towards clock tower. Partner up, once person does the movement down and back, second person does AMARP of an exercise. Always do 3 burpees before exercise.
Travel:
• Turkey Trot Shuttle (Sprint)
• Pilgrim Pushes (Bear Crawl)
• Pumpkin Carry Parade (Carry Block)
• Gravy Boat Lunges
• Harvest Hustle (Side Shuffle)
Work:
3 Burpees and then AMARP
• Squats
• Thrusters
• LBCs
• Cinder Block Swings
• Merkins
Finish with a Turkey chase. Hunt down Eagle as a ~lap sprint around island. Plank circle count to 60.
Count a rama: 8
Name a rama
Six: Everest
Announcements
LDP3
COT
Ball of man
Thanksgiving Murph-Day
Welcome
Mission Statement
5 Core Principles
Pax celebrated Michael Murphy and his ultimate sacrifice with their weekly Murph Beatdown at Coronado.
90's Bubblegum Rock and Roll was the accompanying playlist for this episode.
COT
Pax:
Doogie
Norm
Mercy
Shepherd
Spaulding
Purdy
Big Spoon
Rumor
Viper
Doubtfire (Q)
A Day at the museum
Welcome to 2 Kotters, four 2.0's and one DR "Pom Pom" (Daniel D'Amico) from Warner Robbins, GA.
35*F clear skies and just right for a 2nd F fire at the shelter house.
Mission Statement
5 Core Principles
Pax began with a mosey to the shelter house where we began a circuit around the pond to admire the 8 unique pieces of art on display.
The sculptures we visited and the corresponding exercises we did at each are as follows:
Winds of Faith: PJST in cadence
The Leaf: Tree Huggers w/ a Burpee wave
Yellow Hay Rake Falcon: Derkins
Red Square: Box Jumps and lunges
The Serpent: Supermans in cadence
T-Rex: Short armed Freddie Mercuries
The Dinosaur: Asphalt Fossil Fuel Sprints
Blacksmith Nightmare: Star gazing Crab Cakes and Pickle Pointers
Grassy Knoll: Absolutions
COT
Pax:
Viper
Isosceles
Organic
Creeper
CTBRD
Rabil
Gold Star
Pom Pom
Octane
Manchester
Waldo
Big Spoon
Purdy
Rumor
Norm
Top Thrill
Rudy
Doubtfire (Q)
11.26.25
PAX:
Footloose – Q
Lyman
Wario
Shepherd
Huckelberry
Lonzo
Landslide
Gulliver
Manchester
Waldo
Sven
Lug Nut
Common Core
core exercises in a ladder format (60 total reps) (60 yards)
We embraced the suck due to the rain.
A pleasure to lead.
Backblast: November 26th, 2025
AO: Grantland
PAX:
Thor
Doubtfire
Guardian
Photon
Stark
Bourbon
Mike High
Callahan
Carmen Sandiego (Q)
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. Ends in a circle of trust,
Credo is leave no man behind, but leave no man where you found him.
Workout name: You ain’t seen stuffing yet
WARMUP: 25 Cranberry Jacks, 10 wine about it windmills, 2 minute elbow planksgiving.
THE THANG: Due to the weather, we worked out under the picnic meeting area. After eating appetizers and running a fartlek lap from the warmup, we moved next to the main dishes. 20 Tofurkey Vtaps, 10 honey baked monkey howlers, 20 Aunt Edna’s CPRs. Ran another lap around the parking lot.
We then dove into the sides: 10 IC green bean burpees, 20 IC mashed potato mountain climbers, 20 IC stuff the turkey LBC’s, 20 IC sweet potato squats, 20 IC flying turkey legs. We then did another lap.
Lastly we went for seconds: gravy- 20 IC flutter kicks with blocks, stuffing- OYO 10 WW3 SU’s, turkey- 20 IC goblet squats, bread rolls- OYO 10 one legged burpees, pumpkin pie- 2 rounds of 30 second intervals with partner. One planks with the other does dips with the feet resting on the other PAX’s back. Sweet potato casserole- 20 IC Outlaw (10 each side)
Count a rama: 9
Name a rama
Sixth: Doubtfire
COT
Ball of man
Backblast: November 26th, 2025
AO: Grantland
PAX:
Photon
Mile High
Guardian
Carmen Sandiego (Q)
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,
Credo is leave no man behind, but leave no man where you found him.
Workout name: Pre-workout Ruck
The Thang:
Rucked 2.14 miles around Gauntlet and Grantland. Three questions we talked about were “If you knew you couldn’t fail, what would you try?”, “Who inspires you, and what do they have that you don’t?” and “Are you living or just existing?”.
Count a rama: 4
Name a rama
Sixth: Photon
COT
Ball of man
Backblast: November 25th, 2025
AO: The Necropolis Ruck – Rapids Rd – Perrysburg, OH
PAX:
Photon – Q
Arcy
Geppetto
Guardian
Meatloaf
One Man Band
Waldo
Workout: Rucks-Giving
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”:
Out and back along the westward river-walk path. Celebrated Rucks-Giving by giving two additional 30-lb rucksacks to the PAX which they shared through the duration of the ruck.
Runners were the following:
Fossil
Isosceles
Long Horn
Mile High
Ukulele
Ended with:
Count-O-Rama: 7
Name-O-Rama
The Six – Waldo
LDP3
Ball of Man
Spreadsheets from the Gloom: 47 and a light rain, which was a nice reprieve from the cold but still seemed to keep some guys in the fart-sacks. Nothing too out of the ordinary for this other than a couple of wearable coupons. Good conversation and a great LDP3 by Iso.
AO: The Lower Necropolis Run
Perrysburg, OH
Pax:
Longhorn
Fossil
Isosceles
Mile High
Ukulele – Q
Workout: Drill 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: Slow 5 min jog
The “Thang”:
We ran a loop from the site, under the bridge on the trail all the way to the “pump station”, then up the hill and back on the sidewalk all the way to to maumee then down the ramp, under the bridge and back up finishing at the lower necropolis again. Alternated cycles of 1 min between jogging and a drill, i.e. karaokes, side shuffles, single leg hops and so on.
Ended with:
Count-O-Rama: 11
Name-O-Rama
The Six – Waldo( Rucker)
LDP3