Author: wstark

Backblast: April 19th, 2026

AO: Pump Station Run

PAX:

Smokey (down range)
Ukulele
Colt 45

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: 2 legit to quit

The THANG:

Jump rope tabata
Ladder – suicide up and back down
Golf ball galaxy: transport the golf ball from one bucket to another. First one we had to climb stairs. Second was up top from the statue to the flagpole. Had to perform the workout before you could take one golf ball move it to the next bucket.

-1st bucket – Bonnie Blair’s – 20 (2 is 1)
-2nd bucket – AH 25 (2 is 1)

Count-o-Rama: 4
Name-o-Rama

The Sixth: Ukulele

COT

Ball of man

Back Blast
F3 men: Bob Ross, Kolson
Push-ups: 80
Burpees: 30
Squats: 80
Sit-ups: 50
Lunges: 30
Thrusters: 30
Bent Rows: 30
Curls: 30
OH Press: 30
SSH: 50
End with COT

4/18/26
Fortress beatdown
Boom goes the dynamite

Pax:
Thor-q
Binford
Longhorn
Deliverance
Guardian
Spaulding
Hannibal
Van gogh
Shaft
Spit valve
Tarnished
Gold Star

Warms ups
Split into 3 team.
Shoot, run to cone, do work, run back, shoot, repeat

Round finished when a team scores 5-10 times

Round 1
5 baskets- 10 merkins

Round 2
10 baskets- 10 Lt dans(we changed to bbs at the end of 6 times)

Round 3
10 baskets-mosey around grass circle

We had to interrupt playing due to lightening and we all mushed under the overhang and did 12 tabata rounds: 45 second work, 15 seconds rest

Good times, very soaked.

4/18/26
Fortress ruck
Pax:
Thor(q)
Guardian
Tarnished
Longhorn
Spit valve
Shaft(FNG from spit valve)
Binford
Deliverance

We talked and rucked
Topics:
Head
Heart
Hands

Backblast: April 11th, 2026

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Binford
Carmen Sandiego
Deliverance
French Fry
Landslide
Oil Change
Tarnished

Workout: Stepping In

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

Chainbreakers?: 10
Arm Circles Forward (4 is 1)?: 10
Arm Circles Reverse (4 is 1)?: 10

Another late BB…don’t actually remember what the warmup was. If there even was one.

The “Thang”:

This beatdown was designed around the idea of “stepping in”.

The beatdown consisted of 4 stations designated by cones, assembled in a circle whose diameter was 100ft. Each station focused on a single type of exercise. PAX split up into 4 groups and each started at adifferent cone. In a given round, the PAX would perform the type of exercise listed on their cone for 50s followed by running around the outside of the "eddy" clockwise for a full rotation, past their starting cone, and ending at the next cone. PAX could then rest until the run timer went off. This continued three more times until all four groups had performed the work/run cycle for all 4 cones. At the end of each round, the PAX moved each of the 4 cones inward towards the center of the "eddy" by 3 yards, and the run timer was reduced by 5 seconds. Every 2nd complete round, the intensity/difficulty of the exercise listed on the cone would increase, going from standard exercises -> explosive exercises -> block exercises. So as the PAX got closer and closer to the center of the "eddy", the time between rounds got smaller and the intensity of the work required to escape the "eddy" increased.

Beatdown was intended to go 6 full rounds, but we ended up running out of time after round 4.

All PAX finished with a set of 10 in-cadence burpees.

Exercises/cones were the following:

1.) Flying Squirrels -> Burpees -> Man-Makers
2.) BBSUs -> Sprinter sit-ups -> WW1s
3.) Merkins -> Jumping Spiders -> Pull-through Merkins
4.) Squats -> Jump Squats -> Thrusters

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

The Six – French Fry

LDP3

Ball of Man

Spreadsheets from the Gloom: This was a last minute audible. With Coconut being out sick, I was asked to “step in” and take the Q. Reaching back into the vault, The Eddy seemed like it was tailor made for the occasion, and a perfect opportunity for Perrysburg PAX to experience the full extent of this absolute burner. And a burner it was.

The first run through only got through 4 rounds…didn’t even make it to the block work. But this version ran the beatdown to completion. This is a beast of a beatdown, driven by the hard run between stations. Starting with 40s was a little aggressive, but a 2nd round run timer of 40s seemed just about right. It was doable for someone working hard. Starting with 45s in round 1 is probably the perfect time for an IPC type intensity of this. The 5s reduction every round seemed to scale relatively well, even into the block rounds. Speaking of which…the block rounds were absolutely brutal. The only rest was a sprint around the eddy, otherwise non-stop block work. Really fit the theme of the eddy getting stronger and stronger as you got towards the center. And the non-stop AMRAP finale at the end was the bow on top.

Different reason behind the beatdown caused an adjustment in the playlist:

“One Step Closer” – Linkin Park
“Two Step” – Dave Matthew’s Band
“Gimme Three Steps” – Lynyrd Skynyrd
“Step By Step” – New Kids On The Block
“1, 2 Step” – Ciara
“Footsteps” – Pearl Jam
“Footsteps In The Dark Pts. 1 & 2” – The Isley Brothers
“Move Your Feet” – Junior Senior
“Ain’t No Half-Steppin’” – Big Daddy Kane
“Stepping Stones” – G. Love & Special Sauce
“Keep On Steppin” – Mike Clark Jr

Always a pleasure to lead this group of fine men, but it’s even more fulfilling when a brother asks you to step-in in a time of need.

We missed you out there Coconut, but we held down the fort in your absence.

04/17/26 – Rabbit Hole – Hill Repeats
WARM UP:
Mosey to the Hill
WORKOUT:
Hill repeats (running or walking) over the hill touching the walking path on both sides.

Purdy – Q
Viper
Norm
GoldWing
Carmen Sandiego
Doubtfire
Rudy

Meatloaf – Q
Van Gogh
Huckleberry
Lullaby
Bourbon
Guardian
Spaulding

20 reps each

SSH
Merkins
Mountain Climbers 2:1

Potato Pickers
Deep Squat
Glute Bridges

Arm Circles
Inchworm
Starfish 1:1

One Leg Deadlifts
Lunges 1:1
American Hammer

Backblast: April 16th, 2026

AO: The Wall

PAX:

Longhorn
Ukulele
Iso
Colt 45
Finkle
Mile High
Rumor

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: Battery Life Cycle

Warmups: SSH’s, Learn to fly/learn to land, hairy Rockettes

The THANG:

We started the workout with a full battery.

Depletion:
With block: 1 BBSU, 4 chest presses; 2 BBSU’s, 8 chest presses………..10 BBSU’s, 40 chest presses.

Ran a lap up the hill to loosen up the arms.

Recharge:
3 sets (20, 10, 5) of SSH’s, pickle pounders, v taps, mountain climbers

Depletion:
3 sets (20, 10, 5) of coupon squats, overhead press, curls, bent over rows

Ran 3 flights of stairs at different speeds to recharge.

To finish, we did Freddy Mercury’s to Song 2. Woohoo!

Count-o-Rama: 8
Name-o-Rama

The Sixth: Iso

COT

Ball of man

F3 Black Swamp
The Armory
4/16/26
5:30 am

PAX:
Rudy
Lullaby
Viper
Bourbon
OSHA
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

WARM UP:
10 Motivators in Cadence

THANG:
Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lunges (2 is 1)
Run to far-section line

Far-Section Line:
10 Mt. Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Imperial Squat Walkers
Run back to staring line

Starting Line:
2 Elbow Plank Jacks

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climber (2 as 1)
At each mid-section line you are always doing 11 Lunges (2 as 1) (going) and 11 Imperial Squat Walkers (returning)

COT: Sixth was: Lullaby

Backblast: April 6th, 2026

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

PAX:
Photon – Q
Big Spoon
Fat Amy
Landslide
Sprocket
Viper
Waldo

Workout: The Impartnerable 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: Put the backblast in 9 days late…can’t remember the warmup.

The “Thang”:

PAX partnered up by weight.

Partners worked together to complete full laps around the track of particular MOTs, one full lap at a time, before moving on to the next MOT. MOTs were the following:

Lap 1: Partner Carry
Lap 2: Wheelbarrow
Lap 3: Partner Drag (cut short due to rain impeding ability to drag)
Lap 4: Three-Legged Run
Lap 5: Towel Run

Ended with:
Count-O-Rama: 7
Name-O-Rama

The Six – Waldo

LDP3

Ball of Man

Spreadsheets from the Gloom: Nice, early spring temps with a cool mist that turned into a light rain. This one was pretty good, but has room for improvement. Partner carry and wheelbarrow were good. Wheelbarrow brought a similar brutality that the standard impossible mile does. Three legged run was serviceable, but something more challenging would fill that slot better. Same with the towel run. That lap is really as hard as the PAX make it, so there’s opportunity for cheating that one. The real disappointment was the partner drag being stopped by the rain. The cardboard just did not hold up to the abuse, especially once it got wet. Would be a great exercise to do with the proper equipment.

Slow laps didn’t leave a whole lot of opportunity for grooving, but a partner inspired playlist did make an appearance.

“It Takes Two” – Rob Base & DJ EZ Rock
“Double Trouble” – Lynyrd Skynyrd
“You And I” – Rick James
“Two Gunslingers” – Tom Petty And The Heartbreakers
“It Takes Two” – Marvin Gaye & Kim Weston
“Just The Two Of Us” – Will Smith
“Two Faced” – Linkin Park
“Two Princes” – Spin Doctors

All in all this was serviceable, but could use some tweaks the next time around. Pleasure to give this one a try.