Author: wstark

Guardian
Callahan
Purdy
Q- isosceles

Black Ops Spartan Training

Chanel, Mjolnir, Huckleberry, Gold Star, Everest, Anchor (Q)

Pyramid
20 mericans, 20 step ups, 20 sit ups
Lap
19 mericans, 19 step ups, 19 sit ups
Lap
Etc.

200th post 30th Q ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Workout:
We rucked as many hills as we could find! We got 3.1 miles in.
6 Speech
Count-o-rama: 2
Name-o-rama:
Bulldog
Van Wilder – Q
Announcements
LDP3
Prayer Intentions

3/9 DST workout

Pax:
Spaulding -Q
Huckleberry
Irish hoss
Van wilder
Photon
Carmen San Diego
Thor
Gold star

Warmups
Potato pickers
Chain breakers
Arm circles
Swimmers

Count off by 2s for partner work

Using the circle at the top of the hill
Partner 1 goes around the circle doing reps as the numbers of a clock 1-12 (78 total)
The other is racing to the bottom doing 5 burpees and races to the top trying to “beat the clock”

The partners switch and do the opposite

Round 1: clock partner does merkins
Runner goes to the bottom of the hill does 5 burpees and runs to the top to tag partner

Rotate partners

Round 2: clock partner does LBCs
Runner does run to the bottom 5 burpees and runs up to tag the partner

Partners switch and repeato

Round 3: clock partner does “mactar” high plank to low plank- 2nd step of absolutions
Runner goes to bottom does 5 burpees and runs back to beat the clock

Switch and repeato

Mosey to the wall
1st partner does Australian merkins
2nd partner runs to the top of the ramp and back

Mosey back to pump station and
Back to the circle to stretch and cool down

Backblast: March 16th, 2025

AO: The Pump Station – Hood Park – Perrysburg, OH

PAX:
Photon – Q
Bourbon
Carmen Sandiego
Crawdad
Footloose
Geppetto
Guardian
Madden
Mamba
Radio
Rudy
Shepherd
Spaulding
Tarnished
Ukulele
Van Gogh

Workout: Worst of Black Swamp Day 6 – Burpee Gulley

FNG’s:

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”:

For each 1 minute round, perform X number of burpees and rest the remainder of the minute. Repeato for 51 rounds. Burpee counts by round are as follows:

Min. #Burpee
1 9
2 9
3 9
4 9
5 9
6 9
7 9
8 9
9 9
10 8
11 8
12 8
13 8
14 8
15 8
16 8
17 8
18 7
19 7
20 7
21 7
22 7
23 7
24 7
25 6
26 6
27 6
28 6
29 6
30 6
31 5
32 5
33 5
34 5
35 5
36 6
37 6
38 6
39 6
40 7
41 7
42 7
43 8
44 8
45 9
46 10
47 11
48 12
49 13
50 14
51 15

Ended with:
Count-O-Rama: 16
Name-O-Rama

The Six – Rudy

LDP3

Ball of Man

Spreadsheets from the Gloom: 60F and dry after a day of rain. A perfect start to the Worst of Black Swamp 2024 Week, Burpee Gulley was an even bigger monster than its debut with the addition of a 51st round. 400 burpees over 51 minutes with the final rounds providing ample opportunity for PAX to truly see what they are capable of. This run through saw several of the 16 PAX complete the beatdown in its entirety, including the final round of 15. I thought for sure that the 51st round would not be achievable due to the extreme fatigue that sets in during the final five minutes, but I was happily proven wrong. Perhaps there is a tweak that can be made that increases the challenge even further while maintaining the same duration.

Hard beatdowns require an equally hard playlist to help push PAX to new levels, so the typical “themed” playlist was axed in lieu of a playlist of heavy hitters designed to provide the energy necessary to keep the PAX driving forward. Hopefully it delivered…

“Go” –Pearl Jam
“Get Free” – The Vines
“The Pretender” – Foo Fighters
“Your Time Has Come” – Audioslave
“Heavy” – Collective Soul
“To See Where I Hide” – Silvertide
“Let Me Drown” – Soundgarden
“Shallow Be Thy Game” – Red Hot Chili Peppers
“Are You Gonna Go My Way” – Lenny Kravitz
“In 2 Deep” – Kenny Wayne Shepherd Band
“Take The Power Back” – Rage Against The Machine
“Pushin Forward Back” – Temple Of The Dog
“Make Yourself” – Incubus
“Faint” – Linkin Park
“Why Go” –Pearl Jam

Burpee Gulley is still one of my favorite BDs of all time and it was even better this time around. The energy on this particular run was next level. Very IPC-like. 16 strong who knew what was coming and still decided to hit it head on with tons of success. Well done, PAX. This was a pleasure for sure, and will most certainly be back.

03/17/2025 – Lucky 7’s:

Date: 03/17/2025
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School, Maumee
Q: Bourbon

PAX: 14 PAX:
Landslide
Fat Amy
Stark
Huckleberry
Rudy
Dutch
Spaulding
Meatloaf
Viper
Coconut
Photon
Norm
Thor
Bourbon

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer

Warmup:
• Warmup with Motivators (7 to 1).
• Mosey around the track to the end zone/start line.

Beatdown:
• Cones are placed at one end zone, then 20 yard line, 35 yard line, 50 yard line, 35 yard line, 20 yard line and end zone. Start and finish cone with five cones for exercises in between.
• PAX sprint to first cone and perform 7 reps of the exercise
• PAX sprint to second cone and perform 7 reps of the exercise
• PAX sprint to third cone and perform 7 reps of the exercise
• PAX sprint to fourth cone and perform 7 reps of the exercise
• PAX sprint to the fifth cone and perform 7 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise

• Exercises:
o Carolina Dry Docks
o Merkins
o American Hammers
o Jump Squats
o Lt. Dans
o Burpees
o Flutter Kicks
o Diamond Merkins

Count-O-Rama and Name-O-Rama
Learn about the 6: Dutch.
Announcements.
COT / Prayers and Intentions.

Wearin O' the Green

Pax:
Deliverance
Fallout Boy
Pinto (Q)
Raven

Pinto picked up the Q on his 53rd birthday with a group of exercises at 17 reps a piece. Arm circles (forward and twice as many back), butt kicks (2:1), Leprechaun Makers (man-makers with only the push up and press from the knees), monkey humpers, hand-release muricans, bicycles, sit-up w/ block, and squat thrusters. A recovery lap between sets.

Dora, Colson

Billy Madison

12 reps each. Repeat and add each round

Side saddle hop
Diamond Merkin
Squat
Carolina dry dock
Halo circles
Bonnie Blaire
Knerkins
X factors
Jungle boys
Burpees
BBC
Captain Thor

Finished it.

Pax:
Mile high
Tarnished
Guardian
Van Gogh (Q)

Pre ruck for 50 minutes around fort meigs

PAX:
Guardian
Mile high
Tarnished
Badger
Peach
Gold star
Binford
Van Gogh (Q)

Workout:
Run around school to jungle gym.
15 pull ups
20 merkins
30 Squats

Basketball – two teams. Do an exercise once done shoot then run to school and back first team to 3 wins

Burpees
LT Dans
Big boy sit ups
Flutter kicks

Played 4 v 4 basketball