Month: July 2026

7.9.26

PAX
Footloose – Q
Meatloaf
Spaulding
Guardian
Mile High
Van Wilder
Crosstour
Montoya
Waldo
Longhorn
Tarnished
Huckelberry
Lego

Animal House

Backblast: July 10th, 2026
AO: Nightmare

PAX:
Spaulding
Photon
Carmen Sandiego
Tin Pin
Meatloaf
Van Wilder
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: Exercise Sandwich

The THANG:

4 Sandwiches( super sets) 10 reps of everything

1st Burpee with clap merkin on the bottom rotate to one side for crab position, kick your legs out to the sides and in then out in front and in. Rotate back to another clap merkin and repeat rotating to the other side with crap position. Come out of crab into top part of burpee with 2 tuck jump.

2nd Grab the block, do a thruster with a tricep extension on top, come down like a man maker doing an offset merkin to one side. Rotate onto the ground and pick the block doing 2 american hammers. Rotate back to plank on the block and do the same thing on the other side of the block. Finish with dead lift.

3rd 2 penguins, 2 legs raises, 2 BBS, 2 LBC, 2 VTaps

4 Murder bunny from first cone to second, transition to bear crawl, then to duck walk, and end with crab walk. Same thing backwards and counts as 2 reps of the 10 in the superset

Count-o-Rama: 7
Name-o-Rama

The Sixth: Photon

COT

Ball of man

Backblast: July 6th, 2026
AO: Gauntlet

PAX:
Nitrous
Tarnished
Longhorn
Lego
Socket
Mile high

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: Murph

The THANG:

4 Sandwiches( super sets) 10 reps of everything

1st Burpee with clap merkin on the bottom rotate to one side for crab position, kick your legs out to the sides and in then out in front and in. Rotate back to another clap merkin and repeat rotating to the other side with crap position. Come out of crab into top part of burpee with 2 tuck jump.

2nd Grab the block, do a thruster with a tricep extension on top, come down like a man maker doing an offset merkin to one side. Rotate onto the ground and pick the block doing 2 american hammers. Rotate back to plank on the block and do the same thing on the other side of the block. Finish with dead lift.

3rd 2 penguins, 2 legs raises, 2 BBS, 2 LBC, 2 VTaps

4 Murder bunny from first cone to second, transition to bear crawl, then to duck walk, and end with crab walk. Same thing backwards and counts as 2 reps of the 10 in the superset

Count-o-Rama: 7
Name-o-Rama

The Sixth: Photon

COT

Ball of man

Stretch and recovery
This was a rescue mission for the beaten and bruised. TTC and swampball has done a number on me. So today we stretched, slowly. Focused on form, balance and stability.
Warmed up with some neck rolls, arm circles, circle arms, good mornings, inch worms, squats and lunges.
Mosey
Moved into world’s greatest stretch, glute bridges, Willy Mayes haze, plank to downward dog and standing hamstring sweep.
Mosey
Incline push-ups, refers lunges, dead bugs, figure 4 glute stretch,standing quad, hip flexor, chest opener and calf rises.
Wrapped up with some merkins.

Gulliver was on the prayer list. As well as our hamstrings. Led by Arcy

PAX
Arcy -Q
Big Spoon
Zimba
Crawdad
Jersey

7/8/26
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Raven – Q

Intro
5 principles

Rucked around to the south side of the park & back.

CoT
BoM

Definitely a burner for the cardio junkies. This one had no down time. Directions were simple. Work , not so much. A complete push from start to finish.

Backblast: July 3rd, 2026

AO: The Rabbit Hole – Whitehouse Library – Whitehouse, OH

PAX:
Photon – Q
Arcy
Cybertruck
Goldwing
Landslide
OSHA
Viper
Wild Hog

Workout: The Inversion

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”:

This was a little bit circuit, a little bit ladder, and a whole lot of suck. Starting at the 1st cone at the fence line near the parking lot, PAX performed a number of burpees before running to and up the hill. Upon returning down from the hill, PAX ran back HALFWAY to the starting point, to the 2nd cone and repeating that formula. PAX cut burpees and distance in half 5 times before going back up the bell curve and doubling on the way back. So as burpees and distance decreased, the frequency of hill runs increased. Hence the work inverted throughout the beatdown. Distances and reps were as follows:

# Burpees Distance To (Ft). Distance From (Ft.)
32 800 400
16 400 200
8 200 100
4 100 50
2 50 25
1 25 25
2 25 50
4 50 100
8 100 200
16 200 400
32 400 800

Ended with:
Count-O-Rama: 8
Name-O-Rama

The Six – Landslide

LDP3

Ball of Man

Spreadsheets from the Gloom: 78F and 80% humidity…and you felt every bit of both of those. This beatdown was horrible. Per usual lately for Photon beatdowns, there was no rest built in…unless you count the burpees as rest. And let’s be clear…the burpees were the easiest part of this. The hill…not so much. Though the weather may have had a lot to do with it. Overall, great formula for cardio lovers…heart rate pretty much redlined at 170 after about 2 minutes. Only thing to change is honestly the weather. Nobody completed this one. YHC got to the 2nd to last round, but there were 48 burpees, 1 hill sprint, and about 1/3 of a mile run left. And a lot of that was due to the extreme heat and humidity. An abridged explanation on a spring or fall day, and an elite PAX could probably make it to the end with significant effort.

Plopping the music facing the hill at the 200ft cone seemed to be the sweet spot for maximum listening experience, and a listening experience it was. Though it could have used more cowbell despite every track being loaded with it.

“Honky Tonk Woman” – The Rolling Stones
“Everyday People” – Sly & The Family Stone
“(Don’t Fear) The Reaper” – Blue Oyster Cult
“Funkytown” – Lipps Inc
“We’re An American Band” – Grand Funk Railroad
“Funky Cold Medina” – Tone-Loc
“Mississippi Queen” – Mountain
“Low Rider” – War
“Hair Of The Dog” – Nazareth
“Got To Give It Up (Pt. 1)” – Marvin Gaye
“Hells Bells” – AC/DC

The Inversion was good. Really good. It screams completion for time a la IPC. It also screams new BURPwEEk entry. Might have to make a slot for this one…

7.7.26

PAX
Footloose – Q
Mercy
Big Spoon
Landslide
Shepherd
Rudy
Waldo
Rumor
Sven
Jellystone
Bulldog
Kitty Hawk

The Murph

Pax List:
Everest – Q
GoldStar
Ponzi
Chanel
Anchor

Warmup:
Side Straddle Hops
WIndmills
Imperial Walkers

-Everest Tower – 25 reps per

#1) Hand Release Merkins
#2) Lt Dans
#3) Shoulder Taps
#4) Big Boy SitUps
#5) American Hammers
#6) Step Ups /Jump Ups
#7) Mountain Climbers
#8) Burpees
#9) Jump Squats
#10) LBC (Little Baby Crunches)

When tower falls all must lunge walk out/jog back
Tower toppler adds 10 Supermans!

Backblast: July 7th, 2026
AO: Necropolis

PAX:
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: Ruck variations

The THANG:

Rucked to downtown Perrysburg and back. 3.25 miles.

Count-o-Rama: 2
Name-o-Rama

The Sixth: Mile High (from the run group)

COT

Ball of man