Backblast: January 9th, 2025
AO: Armory (black ops)
PAX:
Carmen Sandiego (Q)
Workout: Pre-workout Ruck (black ops)
FNG’s: No
The Thang: Rucked about 2.1 miles around Bauer and Pray Park. Then rucked to Parker Court in downtown Waterville then back.
Backblast: January 8th, 2025
AO: Grantland
PAX:
Badger (Q)
Carmen Sandiego
Ukulele
Geppetto
Capital
Phat Thor
Photon
Huckleberry
Life Alert
Radio
Guardian
Madden
Golden Boy
Pimento
Mamba
Bourbon
Piggly Wiggly
Binford
FNG-Dodger
Warm up:
Mosey around parking lot
Motivators (5) in cadence
Arm circles on your own
The Thang
11's:
Started with 1 Merkin and 10 squats. Mode of transportation was broad jump or walking lunges. Audible was called not too long into 11's after realizing distance between cones was a bit aggressive for MOT. Adjustment made.
Al Carmichael's:
Newer exercise format. No PAX present reported doing before. Start by running to one cone and doing 10 reps of selected exercise. Then run back to starting cone and do 10 reps of same exercise. Traditional Al Carmichael involves 6 different exercises. Given time limitations we completed 3 rounds. First exercise burpee, second exercise was called as alternating lunge but was corrected by PAX for it to be Bonnie Blairs, so I happily obliged, and the PAX had the opportunity to add a jump to the exercise. Last exercise was Big Boy Sit Ups.
Finished workout with lap around AO for cool down.
Backblast: January 8th, 2025
AO: Grantland (black ops)
PAX:
Carmen Sandiego (Q)
Ukulele
Workout: Pre-workout Ruck (black ops)
FNG’s: No
The Thang: Rucked about 2.4 miles around rotary and rivercrest park.
1.8.25
PAX
Footloose – Q
Lyman
Rudy
Purdy
Meatloaf
Lonzo
Ladder Ball
Welcome/Mission
5 Core Principles
Countorama
Beatdown explanation/Exercise demo(s)
Ladder
3-6-9-12
Ladder sprint, then do the reps at each cone of the exercise for that round. Sprint to cone 1, then do 3 reps. Sprint back to start. Sprint to cone 2, do 6 reps, sprint to cone 1 and do 3 reps. Sprint back to start. Continue this to cone 3 (9 reps) and cone 4 (12 reps). Wind sprints after each exercise.
WARM-UP:
Mosey up and down the ladder
EXERCISES: ALL WITH A BASKETBALL
1. Side lunge jump squat
2. BB sit ups (3-pointers)
3. Decline merkin with feet on the ball
4. Lunges
5. Mountain Climbers (2:1)
6. Flutter Kicks
7. Alternating hand merkins
COT:
Countorama
Nameorama
6 – Lyman
FNG – NONE
Announcements
Prayer/Message
1.7.25 – Beatdown @ The Commons – No More Holiday Shopping
Deck of Cards workout
Q = Gold Star
Warmup
• Chain breakers – in cadence (10 count)
• Windmills – in cadence (10 count)
• Motivators – Starting at 5
• Demotivators – Count Up to 5
Beatdown = Deck of Cards workout
A-5: Add a one to the front
6-9: Double the value
10-K: Face Value
• Round one – 9 cards/exercises
Heart –Step ups/box jumps (16 reps)
Diamond – Mountain Climbers (2:1) (33 reps)
Spade – Squats (31 reps)
Club – American Hammers (2:1) (30 reps)
• Run Nagoya loop
• Round two – 10 cards/exercises
Heart – Freddie Mercury’s (2:1) (56 reps)
Diamond – Bonnie Blairs (28 reps)
Spade – Burpees (30 reps)
Club – Nolan Ryans (20 reps)
• Run Nagoya loop
• Round three – 11 cards/exercises
Hearts – sNOw Angels (12 reps)
Diamonds – Dips (38 reps)
Spades – BBSU (42 reps)
Clubs – Decline Merkins (52 reps)
• Run Nagoya loop
COR / NOR / #6 / LDP3 / Prayers / News / COT / Picture
PAX List:
Piggly Wiggly
Everest
Huffy
Anchor
Salisbury
Ponzi
Ten Pin
Echo
Huckleberry
Radio
Atari
Carmen Sandiego
RUCK!!! Another Huffy Production
PAX: Echo, Capital, Ten Pin, Van Wilder, Life Alert, & me….Huffy.
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Workouts:
-Are free of charge
-Are open to all men
-Are held outdoors, rain or shine, heat or cold
-Are led by men who participate in the workout in a rotating fashion, with
no training or certification necessary
-End with a Circle of Trust
The Disclaimer
You Against you …. Modify if necessary.
Rucked across the bridge to Maumee
PT under the bridge:
-20 Ruck Sack Curls
-15 Ruck Sack (Kettle Bell) Swings
Rucked to the North Point of the Trail:
-25 Yards of Lunges
-Up and Down the Hill Twice
Rucked to the Bridge
-Did Rolling Wall Sits Across the Bridge
Rucked Back to the Lower Necropolis Lot
COT:
– Did the Count-O-Rama / Name-O-Rama. Capital was the 6 with "wonderful" memories of his 1st Beatdown with Proton. Awesome having you out for the Ruck my Brother!! Van Wilder covered the LDP3, and we closed in prayer to God who made this all possible!!!
Backblast: January 4th, 2025
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Photon – Q
Badger
Binford
Coconut
Deliverance
Golden Gate
Gold Star
Guardian
Oil Change
Spaulding
Tarnished
Van Wilder
Workout: New Challenger Approaching
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: In Cadence
9 Count Motivator
9 Count De-Motivator
Moseyed over to Fort Imagination
The “Thang”:
This one was not at all inspired by the Best of Black Swamp 2024 data, right? Or the final results of said poll, right? Well what good is data if you don’t do something with it?
This was meant to be awful. The most awful, actually. It was constructed entirely around the swamp’s least favorite exercises and MOTs with a diabolical twist at the end.
PAX performed 3 sets of abbreviated 11’s, each set with one of the top 3 least favorite exercises of 2024, one new exercise out of the crab position, and one MOT.
Round 1: 9’s – Pull-Ups, 20 meter run (due to snow), Aussie Makhtar N'Diayes
Round 2: 10’s – Thrusters, 12 meter Murder Bunny, Crab Jacks (2 is 1)
Round 3: 8’s – Absolutions, 12 meter Crab Walk, Aussie Groiners
Third round was truncated in order to leave time for the finale: the unvailing of the new “worst” exercise. The Crabsolution. The Crabsolution is essentially an Aussie absolution entirely out of the crab walk position. It is awful, and terrible, and painful all at the same time. PAX did 10 in cadence.
Ended with:
Count-O-Rama: 12
Name-O-Rama
The Six – Guardian
LDP3
Ball of Man
Spreadsheets from the Gloom: 12F wind-chill with a layer of ice and snow to make things extra crappy. Another diabolical creation from the Photon vault, this beatdown really was truly terrible. Leveraging the data from the “Best of” poll was not the initial intent of the idea, but the data was so overwhelming that it seemed wrong to not do something with it. And what is it they say about embracing the suck? What better way to do that than to combine the two least favorite exercises into one horrendous monstrosity so difficult that half of the pax couldn’t even perform 5 reps? The crabsolution is the answer. It’s awful. If you don’t have core, you don’t have a chance. If you don’t have shoulder mobility, you won’t be able to do a single Aussie Makhtar N'Diayes. It’s the Prince of Pain. The Sultan of Suck. The King of Crap. It’s the worst exercise by a long shot. And it’ll be spreading through the swamp all of 2025.
Of course YHC had to come up with a bad playlist to accompany all the crabby PAX through their test of terrible.
“Battle Without Honor Or Humanity” – HOTEI
“Bad” – Michael Jackson
“Bad To The Bone” – George Thorogood & The Destroyers
“Crab” – Weezer
“Bad Day” – Daniel Powter
“2 Bad” – Michael Jackson
“Rock Lobster” – The B-52’s
“Everything Sucks” – Reel Big Fish
“Sing For Absolution” – Muse
“Worst Is On Its Way” – Korn
“New Kid In Town” – Eagles
At the end of the day, guys showed up and showed out, even with an inkling of what was to come. And it’s always a pleasure to lead a group of HIMs like that.
Echo-Q
Little Giant-FNG
Landslide
Wario
Carmen Sandiego
Ukulele
Van Wilder
Coconut
Meatloaf
Opening and warmups (ssh,chain breakers, stretch on own)
Beatdown was practice for upcoming impossible mile.
We did 20 burpees, lunge walk about 100 meters, 20 jump squats, bear crawl back about 100 meters, and repeat 5 times if possible. No one finished but Coconut was closest.
COT, Coconut was 6 and we named FNG , Little Giant.
Backblast: January 6th, 2025
AO: The Foundry (black ops)
PAX:
Carmen Sandiego (Q)
Ukelele
Workout: Pre-workout Ruck (black ops)
FNG’s: No
The Thang: Rucked about 2.3 miles around the neighborhood.
Ready to R.I.O.T.
F3 Mission Statement
5 Core Principles – FOORC
Warmup:
7ct Motivator
5ct Squativator
10sec Michael Phelps
10sec Willy Mays Hayes
Thangs 1/2/3
-Varying exercise at “Basecamp”
-Varying mosey with or w/o block to 1st light pole, perform set of exercises
-Varying mosey with or w/o block to 2nd light pole, perform set of exercises
-Varying mosey with or w/o block to 1st light pole, perform set of exercises
-Varying mosey with and w/o block to base, perform set of exercises
-Repeato for 10 minutes total till next phase of exercises
RIOT:
20 Redbull Smurphjacks
20 Imperial Squatwalkers
20 One-foot Merkins
Tunnel of Love
COT
Count-o-Rama
Name-o-Rama
Announcements
LDP3 – protein
Prayer intentions
PAX:
Djibouti
Rudy
Binford
Norm
Golden Gate
Salisbury
Doubtfire
Astro (Q)