Month: May 2026

Meatloaf – Q
Sven
Photon
Landslide

We did the Meatloaf Massacre

Murph Practice
PreThang:
25 Don Quixotes

Thang:
– 0.5 mile run
– 5 rounds of: 10 pull ups, 20 merkins, 30 squats
– Merkin ladder: run ladder sprint but do 10 merkins at each line
– 5 rounds of: 10 pull ups and 10 dips

COT
PAX: Southie & Colson

Echo-Q
Crawdad
Carmen Sandiego
Opening
Crawdad and I went for a ruck on Louisiana loop and Carmen ran to the Fortress and back.
Closing and Carmen was the 6

5/13/2026

Pump Station Beatdown

Pax
Q-Crawdad
Shepherd
Tarnished
Carmen Sandiego
Echo
Spaulding
Ukulele

Warm up In cadence
25 SSH
10 Chainbreaker
10 Potato Pickers

The Thing….

Start for 10 rep each exercise. After all run the hill one time then start with 9 reps, 8 reps, 7 reps….. Repeat down to 1 rep, motivator style.

Merkins
Curls
Big Boy Sit Ups
Rows
Jump Squats
American Hammer
Lunges
Wide Arm Merkins
Apolo Ohno
Mountain Climbers

Run HIll after each set

Six: Ukulele

F3 Black Swamp
The Battlefield
6:30 am
5/16/26

PAX:
Footloose
Norm
Quick Draw
Arcy
Bourbon
Crawdad
Jersey
Shepherd
Wario
Purty
Neely
Lift Kit
Crocks (Joe Massingill (FNG)
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

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

Principles:
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
5. End with a Circle of Trust

WARM UP:
10 Motivators in Cadence

THANG:

Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
21 Lunges (2 is 1)
Run to far-section line

Far-Section Line:
20 Mt. Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
21 Squats
Run back to staring line

Starting Line:
2 Merkins

Far-Section Line:
19 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 21 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 21 Lunges (2 is 1) (going) and 21 Squats (returning).

COT: Sixth was: Footloose

F3 Black Swamp
The Battlefield: RUNK/RUN
5:30 am
5/16/26

PAX:
Cybertruck
Arcy
Runt
Footloose
Norm
Crawdad
Rudy
Waldo
Zimba
Full Pull
Bourbon
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

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

Principles:
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
5. End with a Circle of Trust

RUNK IR RUN

COT: Sixth was: Crawdad

Backblast: May 15th, 2026

AO: Rabbit Hole

PAX:
Photon
Rudy
Fat Amy
Echo
Footloose
Ukulele(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: These Rabbits Go Backwards

Warmup: Backwards run to the hill

The THANG:
10 burpees on the bottom of the hill and 10 absolution on the top for every section, the bulk of the work was going up and down the hill.
First was a run backwards up and down, second a craw bear, third was crab walk backwards, finished with a high duck walk as chosen by Fat Amy who was on the lead. We walked backwards down the hill for that last one for time constraints and stretching then ran backwards to the flag.

Count-o-Rama: 6
Name-o-Rama

The Sixth: Footloose

COT

Ball of man

Special thanks to the Pax for this day, it was one of my favorite mornings with F3, great fellowship, some crazy challenges especially before the Maumee Valley Tri Adventure race for me and Photon. I appreciate these gents putting up with my crazy experiments, the awesome COT and one of the most beautiful sunrises I’ve seen on this side of the pond.
May Jesus be praised!

Welcome
Mission
Principles

Pax
Huckleberry
Van Wilder
Scooter
Lullaby
Geppetto
Flo Q

Rucked a hilly 2.5 miles stopping every lap to perform increasing reps of squats and merkins

COT

Substitute-Q

Pax-
Huckleberry
Bourbon
Crawdad
Goldstar
Spaulding – Q

The thang
* 35-minute AMRAP
* Start the timer
* 2 thrusters
* 2 100-meter sprints (down and back = 2)
* 4 thrusters and then 4 100-meter sprints
* 6 thrusters
* 6100-meter sprints
* 8 thrusters
* 8 100-meter sprints
Continue the pattern until time is up

15 May 2026 Backblast: Bob Ross, Colson, Besse, and Southie posted a

Warmup: 20 Don Quixotes; 20 Good Mornings

Workout:
150 curls
• 125 heavy squats
• 100 OHP
• 75 kettle bell swings
• 50 Thrusters
• 25 Blockees

End with COT.