Month: January 2026

1/3/26 Battlefield Beatdown

PAX:
Wipers
Crawdad
Waldo
Carmen Sandiego
Arcy
Jersey
Djibouti
Norm
Quick Draw
Silver Surfer
Flat Stanley
Viper
Huckleberry
Shepherd
Echo
Hannibal
Fat Amy (Q)

Warmup – in cadence: SSH, leg swings, Smurf jacks, calf raises, Squativators

The Thang: Ski Training

Take the lift to the top of Mt Fallen Timbers (jog down the blvd)
Do 1 exercise all the way down the Mtn Tabata style. – Exercise 30 sec, run 10 sec.
Repeat until reach bottom of the Mtn.
Rest while we wait for the lift, then run back to the top.

Exercise rounds:
1. Frog jump squats
2. Side Squat
3. Bonnie Blair’s
4. Calf Raises
5. Skiers
6. Lt Dans
7. Al Gore

COT

1/3/26 Ruck & Run

PAX:
Hannibal
Arcy
Waldo
One Man Band
Silver Surfer
Echo
Norm
Manchester
Crawdad
Viper
Full Pull
Doogie
Colt 45
Carmen Sandiego
Djibouti
Python
Fat Amy (Q)

10 Rucked 2.5 miles and set 2026 goals
7 Ran 4.5 – 5 miles and got tired

Combos Beatdown – 1/3/26 0630-0730 The Fortress

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Warmup with SSH (46), windmills (13) and shoulder burns (Fwd arm circles, reverse arm circles, seal claps, overhead claps 26 each) all IC.

The Thang: Partner up for following combo moves. While one Pax does the block work, the other Pax runs to the cone and back. Rep counts alternate between 20&26.

-Danny swings (block swing into Lt dans)
-Man billies
-Burpee block taps (burpee into 5 2:1 toe taps on block)
-WW throinters
-Row-ses
-Grave thrusters

In terms of planning and execution, the playlist was better than the beatdown. I don’t have the best mind for planning beatdowns but I do enjoy making playlists. Such is life. It’s something to work on.

It was decided that pepperoni combos are the best, just in case you were wondering.

COR
NOR
6- Reset
Announcements
LDP3- Shared Leadership
Prayer

Date: 01/03/2026
Time: 5:30 – 6:30 AM
Location: The Fortress

New Year, Better You

Pax: 9 Total
Reset
Photon
Geppetto
Longhorn
Coconut
Deliverance
Binford
Guardian
Tarnished – Q

F3 Fitness, Fellowship, Faith

Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust

Credo/Disclaimer

Discussion:
The beginning of a new year is one filled with anticipation and possibilities as goals and other resolutions are set in motion. We discussed what steps that we can take to accelerate in the 3F's through action rather than words and what accountabilities are needed to achieve what you set forth.

COT
Count-O-Rama
Name-O-Rama
6: Reset
Announcements
LDP – SLT
Prayer

1/1/2026

PAX:
Fat Amy – CoQ
Footloose – CoQ
Viper – CoQ
Waldo – CoQ
Spaulding
Tarnished
Purdy
Guardian
Arcy
Photon
Coconut
OSHA
Manchester
Gulliver
Full Pull
Norm
Stark
Tackleberry
Vespa
Bourbon
Huckleberry
Silver Surfer
Doubtfire

1/1/26 New Years Day Beatdown

PAX list posted separate
Co-Q's: Footloose, Fat Amy, Viper, Waldo

F3 Intro

Warm-up: Motivators, Squativators

The Thang:
Break into teams of 4
Each team shares the weight of 2 cinder blocks – representing the burdens we carried through 2025.
As a group mosey over to Baer Park, carrying your weight, around the loop, and back to Conrad.
Had 4 checkpoints to stop and exercise at Baer Park: 1. Perfect Merkins, Captain Thor's, Body Builders, and Tricep Dips.

Returned to the library parking lot to get our hearts beating-
Each team pushed The Sleigh around the parking lot, added their burdens (cindys) to The Sleigh each round.
The final lap was all the cinder blocks plus CocoClaus riding it.

Finished with 365 count Circle Merkin.

COT: Arcy was 6, praising F3 BlackSwamp for our culture and what it has brought to his life. AYE!

Great start to what will be one heck of a year!

1/1/2026

PAX:
Fat Amy – CoQ
Footloose – CoQ
Viper – CoQ
Waldo – CoQ
Spaulding
Tarnished
Purdy
Guardian
Arcy
Photon
Coconut
OSHA
Manchester
Gulliver
Full Pull
Norm
Stark
Tackleberry
Vespa
Bourbon
Huckleberry
Silver Surfer
Doubtfire

Echo.Q
Shepherd
Norm
Rudy
Viper
Doubtfire
Opening and then some stretching on own for warm up.
Beatdown was
4 burpees
8 squats
12 big boys
16 reverse lunges 1×1
If you finished 25 rounds it would be 1,000 reps. No one made it there today with slippery conditions, but I’ll maybe bring this one back in better conditions!
Closing, Viper was 6

Nightmare 1 year anniversary beatdown

Pax:
Bourbon
Fat Amy
Longhorn
Tarnished
Spaulding- Q

Warm up
Potato pickers
Arm circles
Calf stretch- OYO
Side straddle hops 182 in cadence (364 total)

Jog around the front perimeter of the park

Go to play ground
Obstacle course 15 minutes
Start at water fountain
25 hillbillies
Burpee broad jump to picnic tables
50 dips
Bear crawl around to far corner
25 merkins
Lunge walk to monkey bars
Travel across monkey bars (or 15 chin ups)
Bear crawl back to water fountain

Jog around backside of AO

Back to circle
COT