Month: February 2026

2/19 – Mirror Mirror at the Wall

Q – Viper

PAX:
Isosceles
Spalding
Coconut
Photon
Ukulele
Finkle
Longhorn

The Thang:
Same beatdown as at the Armory, celebrating the friendly rivalry between the Wall and the Armory.

Ascending, Descending ladders (mirrors).

Warm-Up (IC)
• SSH x20


• Hillbillies x15


• Moroccan Nightclubs x20


Segment One: 5–25 Ladder

Ascending Ladder
•  5 Burpees
• 10 HR Merkins
• 15 Squats
• 20 Big Boy Situps
• 25 Calf Raises

Run Two laps

Descending Ladder:
• 25 Calf Raises
• 20 Big Boi Sit-Ups
• 15 Squats
• 10 HR Merkins
• 5 Burpees

Repeat the Ascending Ladder, Run, and Descending Ladder for Three Cycles

Segment Two: Switch up exercises

Ascending Ladder:
• 5 Inch Worm Merkins
• 10 Imperial Squat Walkers 
• 15 American Hammers (4=1)
• 20 Peter Parkers
• 25 LBC’s

Run Two laps


Descending Ladder:
• 25 LBC’s
• 20 Peter Parker’s
• 15 American Hammers (4=1)
• 10 Imperial Squat Walkers
• 5 Inch Worm Merkins

Repeat the Ascending Ladder, Run, and Descending Ladder Three Cycles

Joint 120 count circle plank with the 7 amazing HIMs at the Armory over the phone.

CoT

6 – Finkle

Prayers – Landslide

2/19/26 0530-0615 “Waikiki at Wakanda”

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.”

Pax:
Meatloaf
Zimba
Gulliver
Doubtfire
Wario
Quick Draw
Chubbs
Guardian – Q

The Island of Wakanda (Hawaii’s Big Island) served as the centerpiece for this morning’s beatdown. If you look past the 34° and cold/wet ground, it was pretty similar to being in Hawaii.

We started by taking a mosey around the island (while incorporating some Michael Phelps and arm circles) to warm up our legs and arms. The second warm up lap is when the work was explained.

The work:
Using the Big Island as a reference point we stopped by “Diamond Head” (the schools pride rock in this case) for a Hurricane Hoedown:
Flutter kicks 7 count (4:1) -IC
– hands up/ Hallelujah pose
– Hands behind on ground
– Slightly reclined with hands in front of chest
– Normal/flat on back
– LBC position (hands behind head and head off the ground)

Next stop: Island hoppers- 4 speed bumps in the parking lot representing Maui, Oahu, Molokai and Kauai – 5 merkins at each speed bump with MOT being a bear crawl between islands 1&2 as well as 3&4. MOT between islands 2&3 was a skipping movement.

Circle back to the start as a group for Superman Surfer Get Ups. This 5 count exercise was done with 4 Superman’s then hopping up into surfer pose for the 5th count. 10 reps of these were done OYO with planking/picking up the 6 when done.

We completed 3 tours around the Big Island of Hawaii/Wakanda.

The playlist featured Hawaiian born artists (Jack Johnson and Bruno Mars), iconic tunes from The Beach Boys, Weezer and the one hit wonder Butthole Surfers. We also Ate Cake (by the Ocean).

While recovering to “Kokomo”, we did Abe Vigodas and some basic toe touch stretches, both IC.

COR
NOR
6- Gulliver
Announcements
LDP3
Prayer

Backblast: February 14th, 2026

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Deliverance
Guardian
Meatloaf
Tarnished

Workout: What Is Love?

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”:

Rucked West on 6th street until someone started complaining that we had gone too far before turning around and that the Q wasn’t listening to anything that the other PAX were saying. Didn’t get to all of the conversation topics due to some good discussions going a little long, but did engage on the following:

Question 1 – The Foundation
When you hear the word “love” in the same sentence as “leadership,” what immediately comes to mind—positive or negative? Why?
Question 2 – The Memory
Think of a time a leader showed you genuine care or love—could be tough love, quiet support, fierce advocacy, whatever. What did they actually do, and how did it change how you showed up?
Question 3 – The Tension
What’s the biggest reason leaders don’t lead with love? Is it fear of looking weak, fear of being taken advantage of, something else? Where have you seen that tension play out in your own life or teams?
Ended with:
Count-O-Rama: 5
Name-O-Rama

The Six – Guardian

LDP3

Ball of Man

Spreadsheets from the Gloom: A great reminder of why the Saturday Leadership Rucks are my favorite time(s) in The Swamp. Always an opportunity for great conversations and this day did not disappoint. Unfortunately, Guardian did not learn anything about love as a result. Maybe next time…

2/17/2026
Mardi Gras beatdown

Pax

Q-Crawdad
Wario
Gold Star
Piggly Wiggly
Everest

The thing:

Warm Ups in cadence
25 SSH
10 chain breaker
10 windmill

Each round mimics a parade… parking, wonder to the parade, work or play at parade and then head back to the car. Parking is a 10 burpee buy in, walk is various animal crawls and back to the car is a lap run. I forgot beads this time so no prizes for the winner which was Wario for all rounds.

Round 1:
10 Burpee

bear crawl
30 curls/ 30 bent row
Jog back to start, bear crawl and repeat for 3X
Lap to end the round

Round 2
10 burpee

Crab walk
30 (1:1) Nolan Ryan Block / 15 WWIII sit ups
Jog back to start, crab walk and repeat for 3X
lap run

Round 3
5 burpee
Aligator walk
15 Kettle Bell swing / 15 OH press
Jog back to start, crab walk and repeat for 2X

Last loop run

PLaylist: Mix of New orleans music ending with Louis A "when the saints go marching in"

six- everest

COT

2/18/26
Mudhole
Mud Ruck

PaX:
Armstrong
Deliverance
Fallout Boy
Pinto
Raven – Q

Intro
5 Principles

Rucked straight out to the tracks and straight back. Easy peasy. Great conversation & the warmest weather we have had in several weeks, maybe months.

CoT
BoM

As always it was an honor to lead, Aye!

Raven.

Three HIMs got 1% better by running hills for 45 minutes.
Mile High the Q
Isosceles
Photon

Honored to lead.

2/18/26

PAX:
Footloose -Q
Rudy
Lyman
Wario

VCR
Press play for Running, Fast Forward for printing, Rewind for backwards jogging and Pause for stopping to do exercises.

Crawdad and Yoshi decided that their fartsacks were more desirable than us.

Da Murph

Pax:
Viper
Mercy
Footloose
OSHA
Rudy
Manchester
Shepherd
Doogie
Spaulding – Q

1 mile run
100 pull ups
200 merkins
300 squats
1 mile run

Pax
Soda Pop
Coconut
Fossil
Mile High
Longhorn
Dutch
Photon
Rumor
Black Gold
MacGyver
Isosceles – Q

Ran the lower towpath from Ford St to White St and hit the hills along the way.

Meatloaf – Q
Gulliver
Gold Star
Archy
Zimba