Month: June 2026

Backblast for "1/4 Birthday" at the Wall on 6/18/2026

PAX (18!):
Mile High
Photon
Van Wilder
Tarnished
Isosceles
Spaulding
Doubtfire
Ten Pin
Longhorn
Tupac
Nitrous
Big Spoon
Irish Hoss
Bobber
Dead Lift (FNG)
No Regrets (FNG)
Hombre (DR)
Coconut (Q)

about 68 degrees and a little humid at 0530, breezy this morning at the prettiest AO in the swamp. YHC has seriously upped the frequency of BDs in the last couple of weeks, and feeling a little tired, That was anticipated, so this BD mixes up some stretching, some work and some cardio, with many options to modify the overall intensity.
Tomorrow is one quarter of a year since my 48th birthday, so this workout will feature 12 exercises, with 12 reps of each–sort of, with some cardio between the sets.

Intro: Mission and Core Principles, Credo
THANG:
Started by having the PAX do a quick self-assessment of how they're feeling. Rate it on a scale of 1-10 and then plan to adjust the cardio portion based on that. feeling froggy–do a lap up and down the stairs. Feeling run-down, do a light jog around the loop at the bottom of the park.
Exercise 1: Jumped right into it with a 3 part motivator counting down from 12 (3-part meaning we skipped the 4th segment, just hopping, for each number).
Cardio immediately on completion
Exercise 2: Windmills in very slow cadence–stretch
Cardio
3: Kracken IC
Cardio
4: Bird Dog IC
Cardio
5: Freddy Mercury IC (very slow again)
Cardio
6: Side Stretch IC
Cardio
7: P6 (Peter Parker Pickle Pounder Perfect Push-up) IC
Cardio
8: Worlds greatest stretch IC
Cardio
9: Jungle Boi Squats OYO
Cardio
10: Willy Mays Hayes IC
Cardio
11: Burpee IC
Cardio
12: Potato Picker IC
Cardio

In the end we only got through the 10th exercise and were about to circle up when we snagged a guy running by for our 2nd FNG of the morning. (DeadLift made it through the whole workout!). So we had to show the new guy some of what we do–raced through the Burpees IC to give him a flavor.

COT:
COR/NOR, Ten Pin 6
Announcements: 100# ruck on 6/28 in sylvania, Convergence Saturday at battlefield.
LDP3: Contentment
Intentions–Bourbon, Big Spoon's FIL, Geppetto

A great morning in the swamp, and an honor to partner with these guys to get a little better today!

F3 Black Swamp
Armory
6/18/26
5:30 am

PAX:
Vespa
Manchester
OSHA
Meatloaf
Lullaby
Lego
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:
Block/Weight Needed.

Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).

Mid-Section Line:
11 Curls with Block
Run to far-section line

Far-Section Line:
10 Mountain Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

2-sets of Suicides turning at every two parking space lines.

COOL DOWN:
Round-robin of their choice of 11 reps.

COT: Sixth was: Vespa

Backblast: June 16th, 2026

AO: The Necropolis Ruck – Rapids Rd – Perrysburg, OH

PAX:
Photon – Q
Arcy
Carmen Sandiego
Cybertruck
Echo
Guardian
Huckleberry
Lullaby
Meatloaf
Purdy
Stalker
Take Down
Ten Pin
Van Wilder
Waldo
Yoshi
Zimba

Workout: Loco Ruck

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”:

Out and back along the westward river-walk path. Encouraged PAX to bring out their craziest coupons to carry, but out of the 16 other PAX, only one person brought anything. Fortunately, it was the giant slosh tube of Van Wilder. Guardian’s Valvoline coupon didn’t count. YHC brought both Swords of Posting Power.

Runners were the following:
Big Spoon
Coconut
Doubtfire
Isosceles
Gulliver
Jennay
Mile High
Socket
Ukulele

Ended with:
Count-O-Rama: 17
Name-O-Rama

The Six – Mile High

LDP3

Ball of Man

Spreadsheets from the Gloom: 55 maybe? And dry. Great morning for a ruck. Saw a dear along the gravel path. Purdy mis-calculated the sloshy-ness of the slosh tube, dropped it during a transfer, and cut three of his fingers as it fell to the ground. Fortunately, the slosh tube was unharmed. Purdy was able to find a bandaid amongst his van of fun post ruck.

I was really hoping for more coupons. Perhaps I should have made it a requirement, not a suggestion. Maybe next time…

June 17, 2026 @ “Field of Dreams” Rolf Park

PAX:
OSHA – Q – Couldn't count so was the 6th
Van Wilder
Mercy
Rudy
Shield
Lyman
Solo
Snakebite
Arcy
Footloose
McFly
Skeeter
Scoober
Take Down
Fat Amy
Purdy
Viper

COT

Swampball was the game.

Traditional kick off (no 3 burpees after goal), and an added 2 goal lead 3 burpee rule for team who is down. "Swampball" can be called if a team is down by more than 2 goals, team who is up has to complete 3 burpees before they can attack the ball.

Murph – 6/16/26

Some did a Murph, others did the Murph +. Wondering what that is? Come out to Monclova Community Center before the Murph next week but message Footloose before you do.

PAX
Fat Amy
Viper
Rudy
Sven
Irish Hoss
Footloose
Bulldog
Mercy
Norm – Q

Backblast: June 16th, 2026

AO: The Commons

PAX:
Everest
Anchor
Ten Pin

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: ???

Warmups: Cupid Shuffle

The THANG;

Played JENGA. Each block had a punishment assigned to it. If the blocks fell, we had to bear crawl on the grounds and a different MOT back.

Count-o-Rama: 4
Name-o-Rama

The Sixth: Everest

COT

Ball of man

6/14/2026 – Uphill Battle

PAX List:
Finkle – Q
Cybertruck
Shepard
Waldo
Bulldog
Ukulele
Photon
Irish Hoss
Spalding
Tarnished
Norm
Takedown
Van Wilder
Bobber

Intro – Welcome to F3 (Fitness, Fellowship, and 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, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust

Credo: Leave no man behind, but leave no man where you found him

Warm-up:
15 Side Straddle Hops
10 Imperial Walkers
10 Potato Pickers

Count-o-rama for order

Workout:
Battle #1 – Each member of the PAX took a turn pulling a cinderblock up the hill using battle ropes. Whoever went up the hill represented the timer for the exercise the rest of the group was doing.
– Perfect Merkins
– Lieutenant Dans
– Boat Hold
– Burpees
– Al Gore Hold
– Penguins

Battle #2 – Each member of the PAX took a turn completing 10 battle rope whips, then ran up the hill. Whoever went up the hill represented the timer for the exercise the rest of the group was doing.
– Punchout Merkins
– Jump Ropes
– Big Boy Situps
– Arm Circles
– Monkey Humpers
– Plank to Crabs (The Finkle Flip)

Count-o-rama
Name-o-rama
Six – Photon
LDP3
Announcements
Prayer
COT
Picture

Run BB for 06/16/26 (what a fun date!)

PAX ():
Jennay
Isosceles
Mile High
Doubtfire
Socket
Big Spoon
Gulliver
Ukulele
Coconut (Q)

Today's run took us along the river trail all the way to the Pump Station for a couple of reps of the hill there, then onward to Maple street for some reps of that hill, before heading back to the Necropolis for a little stretching and the COT, led by the Ruck Q.

Backblast for "Perfect Pairing" at the Gauntlet on 6/15/26

PAX (10):
Huckleberry
Jennay
Carmen San Diego
Mile High
Irish Hoss
Guardian
Lullabye
Lego
Photon
Coconut (Q)

about 50 °F and beautiful at 0530 as the PAX gathered in the fleeting gloom.

Intro: Mission and Core principles, Credo.

Warm-o-rama
1) 30 SSH IC
2) shoulder cinderblocks and double step to the soccer field at the bottom of the sledding hill
3) run a suicide of the pre-arranged field of cones.
PAX paired off in order of completing the suicide to get ability levels reasonably closely matched.

THANG
This workout consisted of a 'seven' with Curls at the near end and partner merkins at the far end; with the distance between ends reducing each round owing to some forward movement of the cinderblock.
All together we did 7 curls, then used the first advance to demo the MOT–the LIME and the Coconut (crawl).
8 cones were spaced across the field to mark the segments of advancement. after each set of curls, PAX did the LIME to the next cone, then left the cinderblock there and id the coconut crawl to the succeeding cone, then ran the rest of the way to the top of the sledding hill for the complimentary set of partner merkins.
LIME is:
2:1 Lunge walk with cinderblock in rifle carry
2:1 Imperial Blocker
Manmaker
Energizer bunny.
The cones were spaced to require just about 2 LIMEs to get to the next cone.
To perform the coconut crawl, PAX begin in Plank position transverse to the direction of travel, with the desired direction of movement on the Left. the move is:
1. Place right foot next to right hand.
2. Raise right hand to the sky — this is basically a yoga-lunge pose.
3. bring the left foot through the gap made by left hand and right foot, kick forward, and plant the heel out in front of the left hand. — now you're in something like a breakdancing pose with your chest and hips facing the sky.
4. kick off the ground with the right foot, bringing the right hip, knee, and leg in a huge arc around until the right foot and right hand plant into a new plank position, now facing opposite to how you started.
Do the sequence again, but start with the left foot to left hand. By alternating right, left repeato, you will make progress, about like doing a lateral bear crawl…only way cooler.

With the heat a bit abated, it was a good chance for pax to really push, and I was fortunate to be paired with Photon, who really pushed me and we were able to finish…barely.

Recovered at about 0602 to head back to the shovel flag for COT
COR/NOR Jennay 6.

Look at All Those Lines

The Thing:
We did group suicide sprints while a timer was running. For each second that it took us, we did that many reps of an exercise. We completed 3 rounds with exercises of 'mercins, squats, and burpees.

The Pax:
Viper
Arcy
Purdy
Doubtfire
Vespa
Rudy (Q)