Sorry about the late backblast.
I typed up a really creative one but it apparently didn’t save properly.
So today you just get a list of pax who played Swamp Softball.
Norm
Golden Gate
Fat Amy
Snake Bite
Rudy
OSHA
Vespa
Yoshi
Doogie
Sven
Bourbon
Gold Star
Guardian
Purdy
The Count
Doubtfire (Q)
Short Circuit 4-24-26
Vespa – Q
Tackleberry
Fat Amy
Brickyard
Bulldog
Goldwing
Purdy
Rudy
Norm – 6
F3, mission, 5 core principles, credo.
Warm up: SSH, imperial walkers, windmill, potato pickers.
Mosey to hill:
1 Burpee
5 Lt Dans
10 Big Boys
15 Merkins
20 Squats, SSH, or Plank Jacks (choice)
Run and Repeat
Added medal of motivation! Individual runs to top of hill and back. Passes medal to choice pax and repeat. Fat Amy was picked on like the one legged kid on the playground (4 times 😂).
Mosey back, cot: prayers for fossil and family.
2.24.26
Pax List:
Q – Gold Star
Huckleberry
Spaulding
Van Wilder
Bourbon
4.24.26 – When Animals Attack – Nightmare
What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT
Credo – Leave no man behind but leave no man where you found him.
Warmup
>Star Grabbers – in cadence
>Potato Pickers – in cadence
>Chainbreakers – in cadence
>Motivator – 7 Count
Beatdown = Partner Work – Block timer while 2nd partner MOT across grass
1st partner performs block exercises, 25 reps:
Rd 1 Squats w block
Rd 2 Chest Press
Rd 3 Curls (2×1)
Rd 4 OH Press
Rd 5 Dips (2×1)
Rd 6 Rows
Rd 7 BBSU w block
Rd 8 Grave Diggers (1is1)
2nd partner performs MOT down and back:
Gorilla Hops (Rds 1 & 5)
Bear Crawl (Rds 2 & 6)
Crab Walk (Rds 3 & 7)
Komodo Dragon Walk (Rds 4 & 8)
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
24 April 2026 Backblast: Colson and Southie posted.
Warmup: 25 Don Quixotes; 20 Good Mornings
Workout: Rifle Carry from shelter house to lift station. Run stairs at lift station. 25 Blockees. Repeat stairs. Rifle carry back to shelter house.
100 Coupon Curls
Run to lift station and run stairs and back.
75 Heavy Squats
Run to lift station and run stairs and back.
AMRAP Pull-ups
End with COT
Mudhole
4/22/26
Wednesday ruck
Pax
Fallout boy
Pinto
Intro
5 principles
Rucked and stuff
CoT
BoM
8 men gathered to have a little workout fun.
Q – Hannibal
Quick Draw
Landslide
Gulliver
Meatloaf
Zimba
Arcy
Chubbs
Opening words with Mission and Principles.
Warm up Side Straddle Hops and Windmills
The thing:
We played the basketball game of HORSE, but did it with BLIMPS and we used a 10lb slam ball instead of a regular basketball. If the person in front of you made a shot you had to copy the same shot, if you failed you got a letter, for each letter received you did the following:
5 Burpees
10 Lunges
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats
While waiting for your turn the rest did LBCs, Flutter Kicks, Dips, Squats, Air presses, Side Straddle Hops, or whatever kept you moving.
Honor to lead.
The Fibonacci Peak
The Thing:
We had 3 rounds, consisting of 3 exercises per round. The pax moved through 9 different stations where each station we used the next number in the Fibonacci sequence (1, 1, 2, 3, 5, 8, 13, 21, 34) for our rep count. The rounds were as follows:
Round 1:
– Push up
– Jump Squats
– Mountain Climbers
Round 2:
– V-up
– Freddy Mercury
– Plank Jack
Round 3:
– Big Boy Situp
– Air Squat
– Superman Extensions
The Pax:
Rudy (Q)
Norm
Gepetto
Manchester
Wario
Vespa
The Count
Lullaby
Huckleberry
Bourbon
Stark
Black Ops Maple St. Hill Ruck
Q: Callahan
Pax:
Purdy
Van Gough
Callahan
Draft Day!
Pax:
Mile high
Coconut
Finkle
Thor
Spaulding- Q
Warm up (draft combine)
Keep it moving, no standing around:
* SSH
* Burpees
* Imperial Walkers x 20
* Arm Circles x 20 (each way)
* High Knees x 20
* Inchworms x 10
* Light jog up ramp + back
Draft rules:
No repeats
Switch muscle group as best as possible
Draft:
Round 1- run up half the ramp and down the stairs after the work
15 reps each
Hand release
Jungle boy
Plank
Captain thors
Absolutions
Round 2- must use the AO for work. Bench, bars, stairs, ramp.
-run half way up the stairs and down the ramp after the work
20 reps each pick
Aussie merkins
Step ups
Incline box cutters
Round 3- run fully up the stairs and down the ramp after the work
30 reps each pick
Freddie mercury
Squats
Air press
Superman
Training camp
5 reps of each of your drafted team