Month: July 2026

The Descent
Pax:
Piggly Wiggly
Ten Pin
Crawdad
Spaulding-Q

Round 1
* 10 Chin-Ups
* 10 Merkins
* 10 Squats
* 10 Big Boy Sit-Ups
Round 2
* 9 Chin-Ups
* 18 Merkins
* 18 Squats
* 18 Big Boy Sit-Ups
Round 3
* 8 Chin-Ups
* 24 Merkins
* 24 Squats
* 24 Big Boy Sit-Ups
Round 4
* 7 Chin-Ups
* 28 Merkins
* 28 Squats
* 28 Big Boy Sit-Ups
Round 5
* 6 Chin-Ups
* 30 Merkins
* 30 Squats
* 30 Big Boy Sit-Ups
Round 6
* 5 Chin-Ups
* 30 Merkins
* 30 Squats
* 30 Big Boy Sit-Ups
Round 7
* 4 Chin-Ups
* 28 Merkins
* 28 Squats
* 28 Big Boy Sit-Ups
Round 8
* 3 Chin-Ups
* 24 Merkins
* 24 Squats
* 24 Big Boy Sit-Ups
Round 9
* 2 Chin-Ups
* 18 Merkins
* 18 Squats
* 18 Big Boy Sit-Ups
Round 10
* 1 Chin-Up
* 10 Merkins
* 10 Squats
* 10 Big Boy Sit-Ups

Totals:
Chin ups-55
Merkins, squats, big boys – 220

Finisher

* Max Dead Hang
* Hold Plank for the remainder

* Max Chin-Ups
* Hold Low Plank for the remainder

Echo-Q
Viper
Vespa
OSHA
Huckleberry
Bourbon
Manchester
Stark
Opening and warmups, which was just stretching on your own.
Beatdown was 11’s in the grass field along the driveway.
1st round was merkins and big boys and rifle carry back and forth.
2nd round was overhead presses and LBC’s 2×1
3rd round was block rows and flutter kicks 4×1.
4th round was barely started, but it was man makers and WW3’s with murder bunny back and forth. Think Stark got through 2 sets of that one.
I called it because I did one set and realized I was sore from yesterday and murder bunnies hurt!!! Time was almost up anyway. We walked back to flag and did closing. Viper was the 6!!

21 July 2026 Backblast: Besse, Brogan, and Southie posted.

1 mile warmup interrupted by lightning. Continued workout in Southie’s garage with garage door open.
• 25 WWIIIs
• 50 BBSUs
• 50 LBCs
• 50 American Hammers
• 50 Hello Dollies
• 50 Freddy Mercuries
• 50 Outlaws

Mary: 25 bicep curls

Cooldown: 20 Don Quixotes
End with COT.

Backblast: July 23rd, 2026
AO: The Wall

PAX:
Rumor
Big Spoon
Coconut
Mile high
Waldo
Rubble (FNG)
Binford
Photon
Ukulele
Longhorn
Bevo
Shepherd
Goldstar

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: 200th Q

Warmup: SSH burpees

The THANG:

Ladder circuit
A- 10 ww3 sit-ups
B- 25 leg flutters (2 is 1)
C- 25 merkins
D- 25 gobbler squats
E- 50 American hammers (2 is 1)

Rounds:
A
AB
ABC
ABCD
E – top of the mountain
DCBA
CBA
BA
A

After each round, run a lap around the circuit. Each time, you move to the farther cone. Bear crawl when you get to the top for exercise E. Crab walk to the stair and go back down.

Count-o-Rama: 14
Name-o-Rama

The Sixth: Longhorn

COT

Ball of man

Thursday Ruck
Pax: brogan
Q: brogan
Warmup:stretches and 10 Don Quixote’s
Workout: 1 mile ruck
COT

July 22, 2026

Swampball!!

PAX:
Bull – 6
Arcy
Lyman
McFly
Scoober
Plum
Yoshi
Peach
OSHA – Q
Footloose
Mulch

COT

Backblast: June 16th, 2026

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

PAX:
Photon – Q
Bourbon
Isosceles
Mile High
Socket

Workout: The Wait

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”:

Standard route down 2nd Street towards The Fortress.

Simple premise. YHC set a 5 minute timer. When the timer went off, the leading rabbit started AMRAPing burpees until every other PAX caught up to him. As PAX met up with the rabbit, they also began AMRAPing. Once the 6 arrived, all PAX started running the route again and the timer was reset. The faster you ran, the more burpees you performed during The Wait for the 6. This way the group became tighter as the run progressed as the burpees started draining the fastholes. This format ended up lasting about 8 or so rounds, with YHC getting in around 50 burpees over the duration.

Ruckers were the following:
Coconut
Flo
Guardian
Huckleberry
Lullaby
Meatloaf
Ten Pin

Ended with:
Count-O-Rama: 12
Name-O-Rama

The Six – Lullaby

LDP3

Ball of Man

Spreadsheets from the Gloom: 72 and humid with an AQI of 150… Not sure if there was a lingering illness or if the air quality was that impactful, but this run was a slog. Socket had to have been slowing himself on purpose to “keep up” with me. That said, still got in around 5.3 miles and 50 burpees over the course of the run. But this was not the same “Wait” as the first run through. The inaugural run through had 12 PAX with vastly different pace capabilities which allowed for significant opportunities for burpees. For reference, the total burpee count for the inaugural run was 150 burpees…3X the number of this rendition. Small group of 5 runners today…and with the humidity and the poor air quality, we all maintained very similar pacing. This one really does work much better with a wide array of different runners. I’m hopeful that we’ll get a better showing the next time around.

7/22/26
Workout: Thor’s Road Trip 2026
AO: Grantland
PAX:
Thor – Q
Guardian
Mile High
Echo
Big Spoon
Binford
Huckleberry
Callahan
Meatloaf
Crawdad
Oil Change

Mission, Principles and Disclaimer given

This summer, over 4.5 weeks, we went a total of 5442 Miles. Some of the numbers for reps were calculated by breaking down the amount of guys who showed up.

Our warmup was our initial drive. Below is the list of exercises we accomplished today

Perrysburg, OH – Rochester, MN 575 miles = 23 SSH IC
Setup Camp: 25 LBCs, 25 Monkey Humpers

Rochester – Byre Lake, SD 400 miles
5 SSH IC in – Tire came off(lug nuts sheared off)
10 Manmakers to get it replaced
Continued for 14 SSH IC
Setup Camp: 25 LBCs, 25 Monkey Humpers

Byre Lake – Custer State Park, SD 249 miles = 10 SSH IC
Setup Camp: 25 LBCs, 25 Monkey Humpers
Hike: Lookout Point Trail – got uncomfortably close to Buffalo on the trail(within a few yards)
Goblet Carry 100 yds(Dad was hoping to see some fluffy cows)
15 Merkins(gotta hide because they are protective of the young)
Sprint to end of parking lot(sometimes you need to retreat)

Custer – Grand Tetons, WY 460 miles = 18 SSH IC
Set up Camp: 25 LBCs, 25 Monkey Humpers
Biked the Grand Teton highway: 25 Freddie Mercs 2×1
Except I forgot a repair kit and my tire blew and I had to walk it back:
10 Manmakers

Grand Tetons – Craters of the Moon, ID 217 miles = 9 SSH IC
Flat Tire – 10 Manmakers to put spare on
Set up camp: 25 LBCs, 25 Monkey Humpers

Craters – Farewell Bend, OR 217 miles = 9 SSH IC
4 SSH in – another tire blew
10 Manmakers – After changing tire, we took it in and replaced all 4
Continued for another 5 SSH
Setup Camp: 25 LBCs, 25 Monkey Humpers

Farewell Bend – Mt. Rainier, WA 380 miles = 15 SSH IC
Setup Camp: 25 LBCs, 25 Monkey Humpers
Hike Skyline Loop. Mt. Rainier is the highest in Washington at 14,410 ft.
Broke that down to 36 step-ups per pax

Ranier – Olympic, WA 292 miles = 12 SSH IC
Set up Camp: 25 LBCs, 25 Monkey Humpers
Crescent Lake Bike Ride: 25 Freddie Mercuries
Hike Mt. Storm King: elevation 2142 in 2 miles
Broke it down to 83 mountain climbers per pax, 2×1

Olympic – North Cascades, WA 129 miles = 7 SSH IC
Set up camp: 25 LBCs, 25 Monkey Humpers
Boated/swam around on Lake Ross Recreation Area: 30 Flutter kicks 2×1

North Cascades – Glacier, MT 541 miles = 21 SSH IC
Set up camp: 25 LBCs, 25 Monkey Humpers
Great place, but traffic is terrible:
5 KBS, walk 5 paces, repeat until 5 yards

This is where we stopped but it was close to the end:

Glacier – Theodore Roosevelt, ND 579 miles = 23 SSH
Set up camp: 25 LBCs, 25 Monkey Humpers

TR – MN 439 miles = 17 SSH
Setup Camp: 25 LBCs, 25 Monkey Humpers

MN – IL 580 miles = 23 SSH IC
Setup Camp: 25 LBCs, 25 Monkey Humpers

IL – OH 304 miles = 12 SSH IC
UNPACK: 50 BBS, 50 MH

Ended with the COT and NOR!

It was a Hazy morning but 12 brave HiMs got 1% better.
Leggo
Big Spoon
Spaulding
Takedown
Photon
VanWielder
Roomer
Longhorn
Meatloaf
Goldstar
Coconut
Mile High the Q

15 HiMs made it to Grant-land and got 1% better plus we all learned about the history of F3.
Lullaby
Ten Pin
Forty Thor
Bobber
Guardian
Carmen San Diego
Meatloaf
Photon
Binford
Doubtfire
Geppetto
Spaulding
Manchester
Huckleberry
Mile High the Q