Author: wstark

Fallout Beatdown

Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Pinto

Half-Murph+ with 1/2 mile warm up to Starr Elementary, 12 sets of 5 pull ups, 10 push ups, 15 squats, 1/2 mile jog back.

7-20-2026

pAX

Footloose -Q
Vespa
Purdy
OSHA
Fat Amy

Bunny Runny (v2)

We got about halfway around the loop.

"Stations Everybody!" at the pump station 7/19/26

PAX:
Carmen San Diego
Ukulele
Photon
White Out
Finkle
Flo
Shepard
Coconut (Q)
Doc Punk (DR from NOLA)

Intro: Mission and Core Principles. Move blocks to the bottom of the stairs.
Warm-O-Rama
20 SSH IC
THANG:
partner up. Pairs disperse to stations and begin making circuits until all blocks are at the top of the stairs. Regroup for phase 2.
The circuit: You and your partner block bunny hop up 1/4 of the stairs. Leave blocks and run to top. Bear crawl around the monument-one guy to the left and the other to the right until you meet on the other side. 5 (5 was too few so we upped it to 10) partner merkins then mosey to the flagpole; 20 partner squats then jog down the hill and back around to the bottom of the stairs. Run up to your block and begin again with hopping the next 1/4 of the flight of stairs.
After all blocks were at the top, we began phase 2 with 10 burpees IC.
Same partners, same stations, but now the stairs are just a run, and the other movements use the block. instead of bear-crawl, ape hop around the monument on 1st circuit. on 2nd, rifle carry block to the flagpole. replace the last set of squats with 100 curls.

COT: COR, NOR. Finkle 6.

LDP3 about having self discipline to protect and treasure your marraige.
Prayers for Harper and others.

Honored to lead today. thrilled to welcome Doc Punk to a black-swamp beat BD, and so happy the wildfire smoke wasn't bad today.

Welcome to F3
Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership
5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust
Creedo:
Leave no man behind, but leave no man where you find him
Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!
AO: THE FOUNDRY 7/20/2026

The Thang:
Run 400m, do (1) one burpee
Repeat, but do (1) one extra burpee every lap

Closed with Announcements, LDP3, Prayer

Not much of a showing today but no worries! GOD IS GOOD!!!

Pax Present:
Landslide
Big Spoon – Q (Meatloaf out sick)

"Stationary run/ruck" on 7/19/26

PAX:
Carmen San Diego
Ukulele
Photon
Coconut (Q)

Thang:
Staying in virtually one place–runners did laps up and down the stairs, while the rucker did the hill. After a while we traded venus, then traded back for the end.
Conversation starters to go with the theme of 'stationary'
– What's the last handwritten letter you received or sent? Why are those so much better than electronic communication?

– What's a way you have found yourself 'stuck' in life, and what broke you out of that stuckness?

Quick COR/NOR 6 before the beatdown.

7/19 – Summer Sunday Swampball Series

Q – Viper

PAX :
Freeloader
OSHA
Mercy
Skeeter
Doogie
Hat Trick
Norm
Octane

The Thang:
Swamball

CoT:
Hat trick

AO: The Fortress
Date: July 18, 2026 5:30am-6:30am
Leaderhsip Ruck: Leading Through Change

Q: Binford

Photon
Meatloaf
Binford
Golden Gate
Van Wilder
Takedown

​The Thang:
Stepped off into the gloom for steady miles under weight. The focus for the morning was on the mechanics of building and leading through structural transitions. The ruck was broken up by 6 specific checkpoints, forcing the PAX to evaluate their leadership frameworks:
1. ​The Vision Check: Defining the required end state before moving dirt.
2. ​Authority vs. Influence: The required shift from demanding compliance to earning voluntary commitment.
3. ​Distributing the Load: Ensuring the right people are carrying the appropriate weight to optimize the structure.
4. ​Embracing Resistance: Utilizing friction and pushback to stress-test the blueprint.
5. ​The Shield Lock: Eliminating blind spots by relying on the men to our left and right.
6. ​The Legacy Foundation: Ensuring the structures we are pouring our effort into are actually built to last.
​Moleskine:
Strong effort from the PAX today. The discussion covered the practical realities of driving change, from the friction of restructuring teams work, to the daily requirements of aligning with our Ms and leading our 2.0s at home.
​The core takeaway is straightforward: You cannot build a heavy-duty structure on a cracked foundation, and you cannot expect the building to assemble itself. Executing the blueprint requires daily, intentional work. Stop relying on authority, start building real influence, and utilize your Shield Lock to carry the weight.

PAX:
Golden Gate – Q
Photon
Binford
Spaulding
Van Wilder
Meatloaf
Take Down

Warmup:
Daft Punk WARMUP
Imperial Walkers, High Knees, SSHs, Windmills – all in rhythm to Harder Better Faster Stronger

The Thang
Yahtzee
Group does a Burpee for each die rerolled
Various Excercies with and without block for each category scored
Goal is to score => 250
Win = stretching
Lost = running

We lost so ended with Indian Run around parking lot with various exercises between each lap.

COT
Count O Rama
Name O Rama
6th – Binford
LDP3

Prayer

7/15/26
MUDHOLE

There was no ruck 7/15/26 at the Mudhole.

Raven. 🐦‍⬛

Backblast: July 13th, 2026

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Photon – Q
Big Spoon
Meatloaf
Thor

Workout: Impossiblock Mile

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: In Cadence

SSH (2 is 1): 15

The “Thang”:

This was like the Impossible Mile, but with a block. Format was the same with different MOTs:

Lap. MOT
1 Murder Bunny
2 Rifle Carry
3 Lateral Ape Hop
4 Suitcase Carry

Ended with:
Count-O-Rama: 4
Name-O-Rama

The Six – Meatloaf

LDP3

Ball of Man

Spreadsheets from the Gloom: The text that YHC received from Meatloaf the day after this beatdown sums it up perfectly:

“I just had a blister from yesterday burst on my hand at the gym. My hands really appreciate yesterdays exercises”.

This probably should have been expected. Past Foundry run-throughs of “The Double D’s” have seen PAX complaining of hand blisters after ~400m of non-consecutive murder bunnies over the course of a single beatdown…and this beatdown started with 400m straight. An entire lap around the track before a PAX could do anything else. Which was great for me, because I love murder bunnies. But I also know that they are one of the Swamp’s least favorite exercises overall. So props to Meatloaf and Thor for coming out likely knowing that that’s what they’d be getting into.

Like the 2nd lap lunge walk of the normal Impossible Mile, the Rifle Carry lap was a bit of a reprieve after the murder bunnies. But it was also relatively fast, which meant that the ape hops came quickly after those dreaded bunnies. And if you didn’t have blisters after the murder bunnies, the ape hops were sure to do you in. I had three on my right hand…so much for padded gloves. That said, the ape hops were a bit easier than the bunnies because PAX could switch directions throughout the lap. Same for the suitcase carry…PAX could switch hands. Ideally you’d want two blocks per person for the final lap, but who carries 2 blocks with them at all times?

At the end of the day, this was a beast and very PAX dependent. Some PAX were able to finish and some PAX barely didn’t even get through 10 meters of the ape hop. Would be a good one to run to completion for time.

There was a block themed playlist that you could hear for about 10% of the beatdown.

“Block Rockin’ Beats” – The Chemical Brothers
“Cindy Cindy” – Elvis Presley
“Heavy” – The Black Crowes
“Block Rocking” – Stevie Salas
“Cinderblock Garden” – All Time Low
“Heavy” – Collective Soul
“Block Party” – Chuck Brown
“Cindy” – Andy Griffith
“Heavy Things” – Phish
“Cindy Oh Cindy” – Eddie Fisher

All in all, this was pretty good. I wouldn’t be opposed to running it again for time, but I’d prefer to have two blocks per person for the suitcase carry lap. There might also be some alternative block exercises that could be subbed in for either of the last three laps. But murder bunnies need to stay.