Month: June 2026

BACKBLAST
BLACK UPS RUCK
Thur June 4
Dora, Southie, Besse, Colson
3 mile ruck
COT – read a beautiful passage of Lord of the Rings and prayed.

6-4-26
Cell Block A

Tarnished
Hannibal
Norm
Manchester
Echo
Meatloaf
Guardian
OSHA
Fat Amy
Vespa – Q
Slider
Viper
Lullaby
Yoshi
Rudy
Pooh Bear
Waldo
Tackleberry

Welcome, F3, mission, 5 core principles, credo. Warmup of SSH, Imperial Walkers, and Windmills.

Beatdown:

1 Burpee
5 Lt. Dans
10 Big Boyz
15 Merkins
20 Leg Lifts
25 Squats
Run the Yard
Repeat

6:04 recover, Counto, Namorama, 6.
Before announcements, introduced Dave OSHA Price as the NEW SITE Q OF THE ARMORY 🇺🇸👏🎉!
Announcements, forgot LDP3, prayed out.

* HiMs got 1% better while knocking out the Murph.
Mile High the Q
Finkle
Huckleberry
Stark
Coconut
Crawdad
Guardian
Quick Draw

Beatdown Name: Ruckin Four Years
Date: 06.03.2026
Location: Lower Necropolis

QIC: Gulliver

PAX:

Van WIlder
Zimba
Stalker
Hannibal
Quick Draw
Runt
Arcy
Huckleberry
Gulliver
Guardian
Lullaby

Welcome
F3 Mission and Core Principles (I laughed at myself on the way home for totally skipping the Core Principles. The cure? Q MORE!!)
Disclaimer
Warmup: None
The Thang: Ruck

COT
Count-o-Rama
Name-o-Rama
The Six:
Announcements
LDP3
Prayer

June 3, 2026 @ "Field of Dreams" Rolf Park

PAX:
OSHA – Q
Yoshi
Rudy
Mercy
Gas Man
Pooh Bear
Rumor
Snake Bite
Sven
Arcy
Lyman
Viper
Footloose
Purdy – 6
Sauron
Skeeter
Shield
McFly
Big Spoon
Scoober
Bear
Velma

Swampball was da thang

Old school rules, no burpees after goal, just kick off

COT

Pax List:
Q – Everest
Ponzi
Red October
Crawdad

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

Warmup
>Side Straddle Hops – in cadence
>Windmills – in cadence
>Imperial Walkers – in cadence

Beatdown – Flatlander Beatdown
Roll DIE — 25 reps
#1) Flutter Kicks
#2) Lt Dans
#3) Clock Merkins
#4) Rows (block)
#5) American Hammers
#6) Step Ups /Jump Ups
#7) Air presses ( 2 is 1)
#8) Burpees
#9) Presses (block)
#10) LBC (Little Baby Crunches)
#11) Shoulder Taps
#12) Curls/Press/Elbow (block)
#13) Mountain Climbers
#14)Big Boy SitUps
#15) Plank (60 seconds count around)
#16) Freddy Mercurys
#17) Dips
#18) Swing (block)
#19) OUTLAWS (position for flutter kicks, feet together & make a big “O” split CW / CCW)
#20) Squats ***LAP_____every 4 exercises_______

Backblast: June 3rd, 2026

AO: GrantLand – Rotary Park – Perrysburg, OH

PAX:
Photon – Q
Bobber
Coconut
Crawdad
Cybertruck
Guardian
Irish Hoss
Isosceles
Quick Draw
Stark
Ukulele

Workout: BURPwEEk Day 4 – The Slaughter

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”:

4 Cones were spread across the parking lot at 10, 20, and 30 meters. Beatdown was simple:
Perform 20 burpees.
Perform full suicide, touching the ground at every turnaround point.
Reduce burpee count by one.
Repeat until the round of 1 burpee is complete (including final suicide) or time expires.

Ended with:
Count-O-Rama: 11
Name-O-Rama

The Six – Stark

LDP3

Ball of Man

Spreadsheets from the Gloom: 55F and dry. I still think that this is the worst day of BURPwEEk due to there being zero rest for your cardiovascular system. The Eclipse and The Chain have long, muscle fatiguing burpees built in that slow you down a bit, The BURPH and The Gulley have rest time after each minute’s burpees, The Party has some slower MOTs built in, and The drEMOM only goes 27ish minutes long for fastholes. The Slaughter is non-stop for 38 straight minutes, migrating from endless burpees to endless suicides. I’d be interested to see Coconut’s heartrate data for this one.

That said, the adjustments this time around actually allowed for several guys to finish. Coconut and YHC finished with around 5 minutes to spare, and Stark, Ukulele, and possibly Irish Hoss finished up before time expired. So reducing the suicides from 7/14/21/28 to 10/20/30 and eliminating the warmup gave plenty of time for the fastholes to finish. Typically, that would suggest that there needs to be further modification to push guys a little harder, but not this time. There’s something special about watching the early finishers jump right back into the fold next to fellow PAX to help push them to the end. Keeping that within the framework of this beatdown seems like the right thing to do.

You can breathe a sigh of relief that the playlist hasn’t changed since the inaugural run. Unless you’re Guardian, in which case you can complain.

“Savior Breath” – Foo Fighters
“Breathing” – Yellowcard
“Machinehead” – Bush
“Breathe” – Nickelback
“Breathe” – The Prodigy
“War Within A Breath” – Rage Against The Machine
“Harder To Breathe” – Maroon 5
“Last Resort” – Papa Roach
“My Iron Lung” – Radiohead

This beatdown is awesomely terrible. And for as good as the beatdown itself was, the best part came after the COT finished. Iso went back into the slaughterhouse to finish his last few rounds. And that mindset pushed Bobber to do the same. The same Bobber who had just found F3 two days prior at another horrendous BURPwEEk beatdown at The Foundry. He stayed after to finish his last 5 rounds of work because he saw another HIM doing the same thing. And THAT…is the power of F3 Black Swamp.

An honor to lead this one.

Current cumulative BURPwEEk Burpee Totals:
• Day 1: The Wait: 070
• Day 1: The Eclipse: 110 (30 were dirty man-makers)
• Day 2: The drEMOM: 132 (or more depending on person)
• Day 3: The BURPH: 200
• Day 4: The Slaughter: 210

Echo-Q
Arcy
Brickyard
Osha
Purdy
Stalker
Rudy
Manchester
Opening and warm ups SSH’s, potato pickers, and curls in cadence
Beatdown was 3 exercises and then a run to blue building down bike path.
1st round was 10 burpees, 10, flying squirrels, and 10 man makers in honor of burpee week,
2nd round was 10 flutter kicks 4×1 holding block, 10 American hammers 2×1 with block, and 10 WW3’s.
3rd round was 10 block squats, 10 lunges 2×1 with block, 10 step ups 4 count.
Repeat rounds until time is up.
Closing. Stalker was 6.

SWAMPBALL Spring Tournament at Keener – Saturday 0800

Bull
Solo
2Ply
Skeeter
Hannibal
Dr Banana
Scoober
Purdy
OSHA
Footloose
McFly
Zebra
Rudy
Sweet Lou
Prime Time
Nope
Doogie
Precious
Mercy (q)
Gas Man

Mercy did not expect 20 PAX, he expected closer to 15. 20 pax would've been 4 teams of 5, and the round robin format would've commenced. With17 or 18 PAX, we split up into 3 teams for King of the Swamp.

King of the swamp – 2 teams start on the field. the third starts at mid field, out of bounds. The team that starts with the ball is considered to have been on the field the longest.

The period is 3 minutes long. When the timer goes off, the team that has been on the field the longest leaves the field, unless a goal is scored before the time expires. If a goal is scored, the goal-scoring team stays on the field. The team in waiting gets the ball at mid field, and play begins – the team with the ball yells Swampball, all player on the field do 3 burpees, and play picks up.

A team that scores a goal gets 3 points in the standings. A tie is worth 1 points. A loss is worth 0. IN order for a team to stay on for a long period of time, the team has to score a goal in each period.

COT

PAX:
Viper
OSHA
Skeeter
Dr Banana
Snake bite
Hannibal
Lyman
Solo
Sven
McFly
Scoober
Rudy
Mercy

Swampball

Modified the new kickoff rule. When a team gets scored on, they take the ball to midfield, instead of all the way back to their goal line. They then yell "swampball". Everyone does 3 burpees, then play begins.

This keeps the game moving after a goal, and gives the team with the ball motivation to move quickly. ONce the burpees are done, play can start.

COT