Month: May 2026

5/5 Coronado

PAX:
Fat Amy (Q)
Waldo
Shepherd
OSHA
Viper
Full Pull
Djibouti
Mercy
Footloose

We murphed.

Pull it Together
25 Don Quixotes

Thang:
7 pull ups
15 coupon curls
30 4-count American Hammers
—repeat X3
200 meter sprints
1 minute plank

**continue this cycle of exercises for 40 minutes**

COT
PAX: Southie & Colson

Backblast: May 7th, 2026

AO: Armory

PAX:
Echo
Brickyard
Ukulele
Vespa
Manchester

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: Doracides

Warmup: Wipeout

The THANG:

Partner up. One PAX runs to the first light, does 1 burpee and comes back. Then goes to the next cone and does 2 burpees and comes back. Next he goes to the third cone and does 3 burpees and then he comes back.

Once finished, he rotates with his partner that is doing the workout.

100 BBSU’s
200 Curls
300 Squats
400 Bent Over Rows
300 LBC’s

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

The Sixth: Brickyard

COT

Ball of man

Backblast: May 4th, 2026

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Photon – Q
Bourbon
Coconut
Fat Amy
Landslide
Meatloaf
Rudy
Rumor
Viper

Workout: IPC Practice Week 1 Round 1 – Runnin' Down A drE-MOM

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”:

A workout for time.

PAX ran 10 laps around the track. There was a 1 minute eMOM timer running throughout the duration of the beatdown, and every time the timer went off (including at the start of the beatdown), PAX stopped wherever they were on the track and performed a number of burpees associated with the lap that they were currently on. Completing a lap reduced the burpee count by one rep. Workout was complete once a PAX completed the lap with 0 burpees. Rep counts were as follows:

Lap # Burpees for eMOM Timer
1 9
2 8
3 7
4 6
5 5
6 4
7 3
8 2
9 1
10 0

Ended with:
Count-O-Rama: 9
Name-O-Rama

The Six – Meatloaf

LDP3

Ball of Man

Spreadsheets from the Gloom: 45F and dry. This truly is diabolical in nature. The faster you go, the less overall work you do, but the harsher the toll on your cardiovascular system. You could call the run the “rest”, but the format still encouraged PAX to run as quickly as possible, which is not resting. That said, there is still a fatal flaw to this beatdown. Unlike most beatdowns, this one has a legit barrier to entry. A PAX who struggles to perform burpees, or perform them quickly, can get stuck into an infinite loop where they never complete the first lap and instead do burpees endlessly. The gap between fastholes and not is massive on this. The way around this would be to invert the ladder and start the beatdown at 0 reps, increasing by 1 rep after each completed lap, and doing the workout over a specified time limit and recording distance instead of time. That’s not a perfect work-around, but it gives everyone an opportunity to hit their own wall on their own time.
Outside of this flaw, the workout is as awesome as it is difficult. Definitely tailored to those fast-holes with exceptional cardio. YHC was able to get it done in 26:54 and if not for the late arrival, Coconut’s time would have been properly recorded and likely a bit faster than that.

Final times were as follows (PAX who modified should recall for the 2nd run next month:

Photon: 26:54
Bourbon: 28:13
Coconut: 26:54?
Fat Amy: 29:57
Landslide
Meatloaf: 46.55
Rudy: 44:50
Rumor: 42:35
Viper: 49:35

No playlist for this one, just you and your inner thoughts. And that damn beeping every minute. Which brings up another note on this format. The speaker used for the eMOM has to be LOUD. 400m track is pretty big and the beatdown can only work if everyone can hear the timer at any point on the track. The speaker used this time around was still barely loud enough. Any more wind or traffic noise would have been a significant disruption.

What an awesome beatdown. Appreciate all who showed up. Looking forward to the follow-up run next month.

5/6/26

Pax
Footloose -Q
Mercy
Skeeter
Scoober
Mcfly
Behr
Sven
Viper
Snakebite
OSHA
Purdy
Red card
Rudy

Swampball make it take it

Rules were adjusted to regular Swampball. Traditionalists approved. Great for short sided teams or only one goal.

5/6/26 @ Grantland
French Fry VQ – promptly started at 5:30

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:
Bourbon
Huckleberry
Quick Draw
Photon
Thor
Isosceles
Crawdad
Irish Hoss
Oil Change
Callahan
Ukulele
Meatloaf
Shane’s (DR ATL Southside)
Flo
Guardian
French Fry – VQ

Play off of one of his first workouts, French Fry mentioned doing something called the doneivator during Carmen San Diego and Ukulele’s “vator” workout. He did the research and made the beatdown. I simply wrote the board and brought the tunes. Sets of 10 for each exercise except 11s. Those were done traveling across the parking lot completing merkins on one side and squats on the other.

Derkins
Overhead presses
Nolan Ryan’s (10 each side)
Eleven’s with merkins and squats
Imperial walkers
Vault jumps (box jumps on picnic tables)
Apollo Ohno’s
Thrusters
Outlaws
Ranger merkins

Repeato AMRAP

French Fry finished his VQ with a devotional. It was both heartfelt and powerful. Thank you for sharing that with the group.

COR
NOR
Iso – 6 (as usual lately lol)
Announcements
Prayer

Ended spot on at 6:15

Sun Come Out! @ Commons 05.05.2026
Pax: Ponzi(Q), Wario, Gold Star

Mission and Core Principles

Warmup: Windmills, Motivators and warmup lap
Workout:
Complete each exercise at Firepit. Group of Exercises is determined by rolling the die and the Reps are determined by the next roll
Exercises: Absolutions, Air Press, Burpee, LBCs, Dips, Hi Knees, American Hammers, Merkens, Imperial Walkers, Decline Merkens, Leg Lifts,Big Boy situps, Mike Tysons, Mtn. Climbers, after each set up three run to Nagoya and back

COT

PAX:
French Fry
Dutch
Rudy
Gulliver
Echo
Photon
Isosceles
Rumor
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: Globetrotters

The THANG:

Ran through sidecut park on the tow path to the sledding hill, then warmed up the hill with 2 2 minutes laps one being backwards. Then on a timer of 1 minute we ran up the hill and back with the remaining time being for rest, 15 times. Headed back

Count-o-Rama: 9 runners
Name-o-Rama

The Sixth: Isosceles

COT

Ball of man

Order 66 Grinder

Pax:
Armstrong (Q)
Deliverance
Fallout Boy
Raven

Partner work, with Green Exercises that needed to add up to 66 reps. While one partner did the Green Exercises, the other did Red Exercises. Partners could switch any time they needed.
Green and corresponding (Red) Exercises: Block Press (Plank), Push ups (Al Gore w/ Block), Curls (LBC), Split Squat (Flutter Kick), Sit Up (Calf Raise). After each round 5 Tabata exercises (60 seconds on 15 off).

Backblast: April 22nd, 2026

AO: GrantLand – Rotary Park – Perrysburg, OH

PAX:
Photon – Q
Binford
Bourbon
Echo
Guardian
Huckleberry
Longhorn
Lullabye
Piggly Wiggly
Rumor
Spaulding
Thor
Ukulele

Workout: Put The Tri In Triple

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: In Cadence

SSH (2 is 1): 244 (It would have been Fossil’s 488th post)

The “Thang”:

This one was for Fossil. At the time when it was created and run, it was supposed to be the final beatdown before Fossil’s “Hero Walk” and passing. In his honor, the PAX ran one final triathlon for him. There was no pool, and no bicycles, but there were reps and heart.

YHC determined how many reps of certain exercises would be required to complete an Olympic-length triathlon of 1.5km of swimming, 40km of cycling, and 10km of running. The exercises used were:

Swimmers (2 is 1): Swim – Required 1500 Total Reps
Freddy Mercuries (2 is 1): Cycle – Required 8000 Total Reps
5 Meter Suicide Taps (2 is 1): Run – Required 10000 Total Meters

The total reps/distances were divided up evenly between the total number of PAX (13) for the reps required to complete the full distances. PAX then paired off and worked together to complete the total number of reps required for the two of them in a DORA type format. One PAX would perform the triathlon reps while his partner would perform 15 up-downs (flying squirrels) before switching off. The up-downs were chosen to represent how Fossil would continue to get up after falling down or getting hurt doing what he loved all throughout his life. The rep counts for each pair of PAX were the following:

Swimmers (2 is 1): 115
Freddy Mercuries (2 is 1): 1231
5 Meter Suicide Taps (2 is 1): 154

When most PAX were midway through the Freddy Mercuries, the up-downs were dropped in an attempt to give PAX more time to focus on finishing the triathlon reps.

Ended with:
Count-O-Rama: 13
Name-O-Rama

The Six – Bourbon

LDP3

Ball of Man

Spreadsheets from the Gloom: While Fossil was a quieter, more of a warm-weather PAX, he had a tremendous impact on The Swamp…especially the Perrysburg PAX. His consistent presence on Tuesday morning runs and Friday morning Bible Studies, in addition to his occasional attendance of Perrysburg beatdowns, provided many PAX with inspiration on multiple different fronts. Seeing someone at his age put in the work at normal beatdowns made anyone in his vicinity want to get better. So when we found out about his accident, it wasn’t even a question that we needed to try and finish one more race for him.

It wasn’t a normal beatdown, of course. No one in there right mind would ever ask a pair of PAX to perform 1231 Freddy Mercuries in a single 45 minute time slot…unless it was for something greater than ourselves. So that’s what we did. Or at least we tried. The honorary SSHs at the beginning of the beatdown ate into a lot of the time, but we all got pretty close collectively to finishing the entire triathlon for Fossil. Perhaps if he had been there with us, we might have just finished.

All in all, it was a good tribute. The work was hard, but doable…especially knowing that we weren’t doing it for ourselves that day. The whole thing would have probably fit into an hour beatdown, or you could skip the SSHs and try and sneak it into a 45 minute workout.
Playlist was crafted to follow a triathlete’s journey through the event, but the time cut some of the running tracks short.

“The Distance” – CAKE
“The Stroke” – Billy Squire
“Nightswimming” – R.E.M.
“Float On” – Modest Mouse
“Bicycle Race” – Queen
“Let It Rid” – Bachman-Turner Overdrive
“Midnight Rider” – The Allman Brothers Band
“Run” – Foo Fighters

It’s always a pleasure to lead the HIMs of The Swamp, but this lead was extra special. Regardless of whether they knew Fossil a lot or a little, I hope that each PAX got a little something extra out of this one. Sorry we couldn’t finish for you, Fossil.