F3 Black Swamp – Defiance
Backblast
Men Present: Bob Ross, Southie
Workout: Shelter Pyramid
Warm-Up: 100 Side Straddle Hops
The Thang: Coupon Pyramid (up to 20, then back down)
– Coupon Thrusters, Coupon Bent Rows, Push-Ups, Air Squats, Coupon Curls, Burpees;
Reps climbed 5 → 10 → 15 → 20 then back down 15 → 10 → 5
COT
Backblast –March 29, 2026
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Tarnished
Ukelele
Echo
Lyman
Jersey
Gold Star
Geppetto – Q
Workout: This Ain’t Happenin’ Again
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Warmup:
The ”Thang”:
Intro / Warm-Up
Cadence:
SSH x 25
Imperial Walkers x 15
Moroccan Nightclubs x 10
Walk down hill to river
Round one
10 Merkins
15 Squats
20 Mountain Climbers (4=1)
Bear Crawl to 1st Light Post, mosey back
Repeato
Round two
Partner A: Carry block (PAX Choice) – 1st Lightpost and back
Partner B:
5 Burpees
10 Bonnie Blair’s / Lunges (2=1
Switch when Partner A gets back to start.
Round three
15 Burpees
20 Big Boys
25 Squats
Round four
10 Coupon Thrusters
15 Bent Over Rows
20 Coupon Swings
Repeato
Finish
All PAX plank
One at a time: Bear crawl lap around circle
Count-O-Rama – Seven
Name-O-Rama
Circle of Trust
Sharing of the six – Lyman – EH’d by Stalker. Made excuses early on but took the advice of his M and posted to a ruck/run and got his name because he restores boats for a living. Grateful for the group.
Announcements: Playhouse build needs fundraising dollars and additional volunteers. Whiskey/beer swap coming up.
Ball of Man with Prayer: Prayers for Echo and his family. Prayers for Alissa. Prayers for us as we reflect on Palm Sunday, the coming of Good Friday and the hope in the Resurrection.
Spreadsheets from the Gloom: Low to mid 30’s. It was an honor to lead. Nice to see everyone and to enjoy a little Coffeteria after.
Playlist:
Grace is Gone – Dave Matthews Band. Don’t @ me. This is as country as DMB gets. And its my beatdown and my playlist so I make the rules
You Never Even Called Me By My Name – David Allan Coe
Boot Scootin’ Boogie – Brooks & Dunn
Folsom Prison Blues (Live) – Johnny Cash
Whiskey Girl – Toby Keith
Gary – Stephen Wilson Jr
Hello Again – Dave Matthews Band. See above.
Year To Be Young 1994 – Stephen Wilson Jr
Fast Car – Luke Combs
The Church on Cumberland Road – Shenandoah
Stand By Me (Live at The Print Shop) – Stephen Wilson Jr
Backblast –March 28, 2026
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Tarnished
Coconut
BInford
Photon
Geppetto – Q
Workout: Leadership Ruck
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Discussion questions:
“Where in your life are you kind of running solo right now… and if you’re honest, how’s that actually going?”
“How do you decide if a guy is someone you can actually rely on—not just a good dude, but someone you’d link up with in leadership?”
“When have you seen someone’s true colors show up under pressure—good or bad?”
“What’s something hard you’ve gone through with other guys that actually brought you closer?”
Count-O-Rama – Five
Name-O-Rama
Circle of Trust
Sharing of the six – Binford
Announcements: Playhouse build needs fundraising dollars and additional volunteers. Whiskey/beer swap coming up.
Ball of Man with Prayer
Spreadsheets from the Gloom: High 20s, some breeze.
It was an honor to lead.
Echo-Q
Ukulele
Opening and we warmed up walking to bottom of hill.
Beatdown we ran down to the wall and did 5 times up and down the stairs. Ran back to the hill and ran that up and down 5 times. Ran back to wall and stairs 5 times. Got back to the hill and we walked up and down 6-7 times due to my side hurting. GREAT conversation with Ukulele. He is wise beyond his years!!!!
Backblast: March 28th, 2026
AO: The Fortress
PAX:
Photon – Q
Ukulele – Q
Tarnished
Binford
Workout: SSHOP ‘Til You Drop
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: none, we went straight into SSH
The “Thang”:
54 min AMRAP of SSH divided in 3 18min phases.
Each Phase is broken into 6 minute segments where you can start doing SSH again if you had dropped. The 6 minute segments were divided in 2 for 3 minutes of alternative exercises when you stop doing SSH.
Phase 1 Exercises: Step Ups in the first 3 minutes of the 6, and flutter kicks in the second.
Phase 2 Exercises: Crab Cakes and then Never Surrenders
Phase 3 Exercises: Flying Squirrels and then Cactus Squats
All exercises in cadence with the tempo of the song playing.
Ended with:
Count-O-Rama: 4
Name-O-Rama
The Six – Binford
LDP3
Ball of Man
Playlist:
Danny And The Juniors – At The Top
The Rollings Stones – Start Me Up(2009 Remaster)
House Of Pain – Jump Around
Van Halen – Jump
The Rolling Stones – Jumpin’ Jack Flash
Junior Senior – Move Your Feet
The Bar-Kays – More And More
Help – Jamiroquai- Canned Hear(Live at Ahoy)
SWG / Single White Glove – DON’T STOP ‘TIL YOU GET ENOUGH(Extended Mix)
Commodores – Hold On
King’s Trust Music – Rick Astley – Never Gonna Give You Up
The Dirty Dozen Brass Band – My Feet Can’t Fail Me Now
Linking Park – Numb
Jane’s Addiction – Stop
Battlefield Ruck/run 3/28
Q Arcy
Runt
Zimba
Crawdad
Echo
Full Pull
Fat Amy
3/27/26 Spring Break Eve at Rabbit Hole
PAX:
Gold Wing
Doubtfire
Rudy
Cinnamons
Waldo
Vespa
Fat Amy (Q)
Warm-up:
Armivators: 6 count (arm circles, circle arms, seal claps, OH claps)
SSH: 30 count
Squativators: 6 count
Mosey with block to North Quarry
100 curl buy-in (first 2 PAX done, all go)
Move as a pack
Run to Shelter – 25 pull ups
Run to Basketball court – 50 merkins
Back to Block = repeat loop 4x
COT
3.27.26
PAX
Footloose -Q
Oil change
Meatloaf
Guardian
Spaulding
With and Without You
Some took the title to mean that their presence wasn’t requested. The “you” in the title was in reference to an inanimate object. For those who decided not to show up, I guess they will just have to read this backblast to figure that out.
So, we did exercises (such as a man maker) with a coupon and then a similar exercise (burpee) without a coupon.
In between each round we did suicide shuffles, sprints, runs and runs backwards.
A good time was had by all who HC’ed.
Backblast: March 16th, 2026
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX:
Photon – Q
Big Spoon
Mile High
Rumor
Sprocket
Workout: The Impossible AniMile
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: Unknown
This BB is being written 10 days after the beatdown, so I can’t remember the warmup. Probably SSHs.
The “Thang”:
Two lines of cones were spread apart 50m apart. PAX traveled to and from the far set of cones by animal MOT before switching to a new animal MOT. Full completion equaled to a half-mile of animal movements. The MOTs were the following, in order:
Inch Worm Crawl
Frog Jump
Crab Walk
Murder Bunny
Duck Walk
Ape hop
Alligator Crawl
Bear Crawl
Ended with:
Count-O-Rama: 5
Name-O-Rama
The Six – Sprocket
LDP3
Ball of Man
Spreadsheets from the Gloom: It was like the impossible mile, at the zoo. And it sucked. 100m of some of those movements was awful, but somehow Big Spoon still managed to finish just in time. And for as challenging as it was, it was not nearly as brutal as the impossible mile. Doubling the distance and cutting the number of MOTs in half might make it a solid comparison, as long as the alligator crawl is not involved. That exercise is awful.
Beastly tracks made up the playlist for this one:
“Animal” – Pearl Jam
“Rooster” – Alice In Chains
“Man Or Animal” – Audioslave
“Monkey Wrench” – Foo Fighters
“Animal I Have Become” – Three Days Grace
“Guerilla Radio” – Rage Against The Machine
“Animals” – Nickelback
“Apache Rose Peacock” – Red Hot Chili Peppers
“Possum Kingdom” – Toadies
“Rats” – Pearl Jam
“Bullet With Butterfly Wings” – The Smashing Pumpkins
As always, appreciate the opportunity to lead this one.
03/26/2026 – Huckleberry 11’s:
Date: 03/26/2026
Time: 5:30 – 6:15 AM
Location: The Armory – Waterville Library
Q: Bourbon
PAX Count: 11 Total
PAX Names:
Yoshi
Brickyard
Viper
Manchester
Lullaby
Vespa
Rudy
Bulldog
Footloose
The Count (FNG, EH’d by Footloose)
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 Statement
Warmup:
Motivator’s – 10 to 1
Beatdown:
Huckleberry 11’s:
First end = Lt. Dan’s
Middle = Lunges (2 is 1)
Second end = Mountain Climbers (4-count)
Middle = Imperial Squat Walkers (4-count)
Start at the first end and complete 1 rep, move to middle and complete 11 reps, move to second end and complete 10 reps, move to middle and complete 11 reps.
First end increases in number of reps by one and second end decreases in number of reps by one for each round. For example, 1 and 10, 2 and 9, 3 and 8, etc.
Count-O-Rama and Name-O-Rama
Learn about the 6: Vespa.
Announcements
LDP3
COT / Prayers and Intentions