Pax
Crawdad
Purdy
Lyman
Isosceles (Q)
4×4 and 5×5
16ft x 16ft. Exercises
Broad Jump Burpees
Duck Walks
Ape hops
Inch worms
Bear Crawl Merkins
Slow slides
25ft x 25ft exercises
High knees
Butt kickers
Mogul jumps
Lunge walk
A skips
A skips with kick
Backblast: February 3, 2026
AO: The Commons
PAX:
Goldstar
Everest
Wario
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 find him.
Workout name: Fit Happens
Warm up: swimmers, star grabbers, green sally up/down leg lifts to a tabata song
THE THANG:
Ladder circuit
Go through exercise
A- 10 ww3 sit-ups
B- 25 leg flutters (2 is 1)
C- 25 merkins
D- 25 gobbler squats
E- 50 American hammers (2 is 1)
Rounds:
A
AB
ABC
ABCD
E
DCBA
CBA
BA
A
After each round, run a lap.
Ended with chain breakers, mountain man poopers.
Count-o-Rama: 4
Name-o-Rama
The Sixth: Everest
COT – practice patience.
Ball of man
We all finished! First time in Black Swamp history that this happened with this workout.
Backblast: February 3, 2026
AO: The Necropolis Ruck
PAX:
Tarnished
Van Wilder
Longhorn
Arcy
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 find him.
Workout name: The only easy day was yesterday
Warm up- 5 count squativators with monkey humpers
THE THANG:
Rucked over 2.5 miles carrying different weights in a rotating fashion. Stopped to do some exercises. Discussed with your partner the hardest thing that happened to you mentally and physically. Also had some good discussion on M’s.
Count-o-Rama: 6
Name-o-Rama:
COT
Ball of man
Murph Day with 12 PAX
Manchester – Q
Doubtfire
Viper
Snakebite
Fat Amy
Mercy
Shepherd
Big Spoon
Footloose
Crawdad
Lonzo
Doogie
4 HIM braved the cold and got 1% better.
Mile high the Q and the 6.
Photon
Geppetto
Ukulele
Honored to lead.
Groundhog's Day
Today we had 7 PAX join for some Groundhog's Day fun. Started with some warm-up 45 SSH which was enough to get us warm. The speaker on the other hand could not stay warm today.
3min:10sec timer to the tune of "I Got You Babe" PAX should attempt to get as far as possible through the list of exercises below in the allowed time.
Start in the "star gazer" position, and as soon as you hear the music "wake up" and begin the exercises below.
5 Burpees
10 Imperial Walkers 1:1
15 Lunges 1:1
20 Little baby crunches
25 Merkins
30 sqUats
35 Rosalitas (hello dolly with legs up)
40 Randys (flap arms about 1ft up/down)
45 Apolo Ohnos (speed skaters) 1:1
50 big boY sit-ups
Slow mosey out and back, and shared in some trivia about Groundhogs Day.
Repeat.
PAX
Lonzo
Doubtfire
Vespa
Purdy
Yoshi
Manchester – 6
Norm – Q
Backblast: February 2, 2026
AO: The Nest
PAX:
Deliverance
Fallout boy
Armstrong
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: Groundhog Day
Warm up – mountain man poopers, chain breakers, 5 count motivators modified.
Three other PAX gathered to enjoy an American classic the film “Groundhog Day”
THE THANG:
Started with beautiful melody and moving lyrics of Sonny & Cher’s hit “You’ve Got Me Babe.” PAX performed flying squirrels each time Sonny or Cher sang the words “I’ve Got.” Squat, Air Clap, or Air Press were performed through the rest of the song.
Ned Ryerson: The PAX performed reps of 20 Merkins, CPR’s and Golden Arches in memory of the insurance salesman Ned Ryerson.
Don’t Drive Angry: The PAX performed 5 rounds 40 yard Fartleks. “There is no way that this winter is ever going to end as long as this groundhog keeps seeing his shadow. I don’t see any other way out. He’s got to be stopped. And I have to stop him.” Green was sprint, red was mountain climbers, blue was jog and white was walk.
Renaissance Man: The PAX performed 20 Carolina Dry Docks, 10 WW3 SU’s, 20 Gargoyles. “Six months, four to five hours a day, and you’d be an expert.”
The PAX finished another round of “You’ve Got Me Babe” for burpees this time.
Ran 3 rounds of Fartleks, did 30 block flutter kicks and ended with a variety of streches.
Countarama- 4
Nameorama
6th: Fallout Boy
COT
Ball of man
F3 GPT: General Physical Torture
Pax: Bessie (Q) and Colson
Location: The Pit
1) WARM-O-RAMA — 5 MINUTES
• 20 Side Straddle Hops
• 15 Imperial Walkers
• 15 Hillbillies
• 15 Don Quixotes
• 10 Arm Circles (forward)
• 10 Arm Circles (backward)
2) THE BEATDOWN — 30 MINUTES TOTAL
5 Stations × 6 minutes each
Each station is AMRAP style (as many rounds as possible in 6 minutes).
STATION 1 — Legs & Shoulders
6 minutes AMRAP
• 15 Cinder Block Swings
• 15 Goblet Squats
• 10 Overhead Press
STATION 2 — Upper Body
6 minutes AMRAP
• 20 Merkins
• 10 Cinder Block Rows (RIGHT arm)
• 10 Cinder Block Rows (LEFT arm)
STATION 3 — Carries & Legs
6 minutes continuous
• 40-yard Cinder Block Carry
• 20 Bodyweight Lunges (10 each leg)
STATION 4 — Low-Impact Cardio
6 minutes AMRAP
• 20 Burpees
• 30 High-Knee Marches (in place)
• 20 Air Squats
STATION 5 — Core & Grip
6 minutes AMRAP
• 20 Cinder Block Swings
• 10 Cinder Block Around-the-World (each direction = 1)
• 30 Flutter Kicks (4-count)
3) MARY — 4 MINUTES
Core work, cadence optional.
• 25 LBCs
• 25 Freddy Mercuries
• 25 Flutter Kicks
• Plank until time
4) CIRCLE OF TRUST
Date: 02/01/2026
Time: 6:15 – 7:00 AM
Location: Hood Park – Downtown Perrysburg
Cindy Hill
Pax: 8 Total
Spaulding
Colt 45
Ukulele
Lonzo
Shepherd
Waldo
Carmen San Diego
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
Disclaimer
Warmup: In the car before starting, the heat was in the work.
Thang: Two rounds of exercises that included body weight, cinder block, and traversing the hill. Additional block work in cadence was performed in the circle after finish up with an extra 5-6 minutes including CPDs, Man Makers, Curls, Squirrels, Dips, Block over Merkins, Squats, and Imperial Blockers. I lowered the rep count from 11s to 8s and shortened the travel distance after doing something similar in December and not getting through the full 11 count. CSD was our pack leader for both.
Round 1:
This one was meant to get work heart rate up. A 8-rep count 11 style workout with cinder block exercise at the lower path, run to the top, body weight exercise at the top and run to the lower path. Cinder block exercise was Squat Thrusters. Body weight exercise was Mike Tysons. When the first PAX finished, round 1 was over.
Round 2:
This one was meant to burn the shoulders and arms. A 8-rep count 11 style workout with a WW3 Sit-Up at the lower path, rifle carry the block to the upper light pole, Grave Diggers 2×1 at the upper light pole, and farmer carry the block to the path.
COT
Count-O-Rama
Name-O-Rama
6: Carmen San Diego
Announcements
LDP – SMSK 17.3 Fruits of the Spirit – Inner Peace
Prayer
Date: 02/01/2026
Time: 5:30 – 6:15 AM
Location: Hood Park – Downtown Perrysburg
Hill Work (or Not)
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
Disclaimer
Thang: We ran multiple times up the hill including jogs, fartleks, sprints, backward, and karaoke style.
Pax: 6 Total
Colt 45
Ukulele
Lonzo
Crawdad
Carmen San Diego
Tarnished – Q
COT
Count-O-Rama
Name-O-Rama
6 – Lonzo
Announcements
LDP – SMSK 17.3 Fruit of the Spirit – Inner Peace
Prayer