Author: wstark

Mile High and Tarnished got 2.5 miles in 0430 Baby.
Its never to early.

The tortoise and the hare
2/21/25

Irish Hoss – Q
Salisbury
Purdy
Echo
Viper
Doubtfire
Gang Box
Waldo
Lonzo

Warmup
8count motivator
Stir the oatmeal
Windmill
Chain breaker

The work:
Indian run style down the Path to the rabbit hole.
Last man is the rabbit and completes 5 burpees while the rest of the PAC are the tortoises completing the following MOT:
1. Bear crawl
2. Lunges
3. Crab walk
4. Pivot Squat

The rabbit (after burpees) sprints to the lead and changes the MOT to the next in rotation.

After the first round, the rabbit still completes the burps and then added 5 big boys. 3rd round added 5 bunny hops in the opposite direction of the tortoise PAX.

Made it to the hill / hole using the above MOT.

Cadence work at base of hill
SSH
Mountain Climbers – Gang Box
Pickle Pounders – Lonzo
Absolutions – Doubtfire

Mosey back to flag
Stretching

COT

Backblast: February 17th, 2025

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

PAX:
Q – Photon
Coconut
Meatloaf

Workout: The Grok

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

Warmup: In cadence

SSH: 20 (2 is 1)
Windmills Potato Pickers: 10 (2 is 1)

The “Thang”:

Perform 5 Squats
Lunge walk out 20 Yards
Perform 5 Squats
Bear Crawl Back
Repeato, increasing number of squats by 5 each round

After every 2nd round, 100 yard out and back sled push with one PAX pushing and other PAX riding in stationary bear crawl position. Flapjack at 100 yards.

Ended with:
Count-O-Rama: 3
Name-O-Rama

The Six – Meatloaf

LDP3

Ball of Man

Spreadsheets from the Gloom: 0F wind-chill, with a layer of ice on everything. The entire beatdown was performed on the football field in the snow due to the track being unusable. This beatdown was an audible after the original exercise idea was axed due to it seemingly being impossible, but it wasn’t terrible overall. Too much repetitive legs as a result of my shoulder injury…I’d change up exercises or MOTs the next time around. That said, the sled push was awesome. Meatloaf and Coconut crushed it every time, trudging through the 100 yards of snow without stopping each and every rotation. Unfortunately, it only worked due to the small number of PAX. Will consider running a modified version of this again in the future. Would like to give it a go without the flu symptoms.

Backblast: February 9th, 2025

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

PAX:
Photon – Q
Lonzo
Radio
Tarnished
Ukulele
Van Gogh

Workout: Trash Day Run

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: N/A

The “Thang”:

Run up and down the upper 2/3’s length of the hill 1 time.
Walk down and up the lower 1/3 length of the hill 1time.
Run up and down the upper 2/3’s length of the hill 2 times.
Walk down and up the lower 1/3 length of the hill 1time.
Repeato until 7 consecutive hill sprints, adding one additional hill sprint UP each round, while keeping the cool down walk at one.
Repeato back down the ladder.

Ended with:
Count-O-Rama: 6
Name-O-Rama

The Six – Lonzo

LDP3

Ball of Man

Spreadsheets from the Gloom: A version stolen from Bourbon’s Jacob’s Ladder, we were lucky to have an ice-free hill to use for this one. No burpees required to really stress test the respiratory system. Leader was on 6 sprints on the way down the ladder. Will consider a continual increase next time instead of lowering back down the ladder.

Playlist was a bit trashy:

“Garbage Day” – Rare Americans
“Dirty” – Albany Down
“Trash Day” – Weird Al Yankovic
“I Like Dirt” – Red Hot Chili Peppers
“Po’ White Trash” – White Trash
“Dirrty” – Christina Aguilera
“Garbage Man” – G. Love & Special Sauce
“Dirty Diana” – Michael Jackson
“Garbageman” – The Cramps
“Stupid Girl” – Garbage

Stay trashy, my friends.

PAX:
Wario
Lonzo
Thin Mint
Stark
Meat Loaf
Irish Hoss
Lyman
Fat Amy (Q)

Impossible Mile Training – FoD 2/19/25
Warm-up: Motivator, Squativator

The Thang: Perform each exercise in order, increasing the distance each round. Set up a large square on the Swampball pitch.
Round 1: perform 1 mode of transportation on each run of the square until you are back to the start.
Round 2: Perform 1 mode of transportation for 2 runs of the square, resulting in 2 laps
Round 3: Perform 1 mode of transportation for 3 runs of the square, resulting in 3 laps
Round 4: Perform 1 mode of transportation for 4 runs of the square, resulting in 4 laps

MOT's:
1- Burpee Broad Jump
2- Lunge Walk
3- Bear Crawl
4- Sprint

COT

Worlds Toughest 11's (IPC 2024)

The Swamp's Toughest 3 took on the Worlds Toughest 11's this morning. Thanks to Wario and Chubbs for joining so I didn't have to try this one on my own.

PAX

Wario
Chubbs
Norm – Q

A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout.
EMOM starts the workout with first set of 3 burpees.
The rest of the work is as follows:
Exercises 30 Yard Exercises 30 Yard Back
10 Thrusters Bear Crawl 1 HR Merkin Crawl Bear
9 Thrusters Lunge 2 HR Merkins Reverse Lunge
8 Thrusters B B Jump 3 HR Merkins B B Jump
7 Thrusters Run 4 HR Merkins Run Backwards
6 Thrusters Murder Bunny 5 HR Merkins Reverse Murder Bunny
5 Thrusters Bear Crawl 6 HR Merkins Crawl Bear
4 Thrusters Lunge 7 HR Merkins Reverse Lunge
3 Thrusters B B Jump 8 HR Merkins B B Jump
2 Thrusters Run 9 HR Merkins Run Backwards
1 Thruster Murder Bunny 10 HR Merkins Reverse Murder Bunny

2/20/25

PAX
Footloose – Q
Geppetto
Doubtfire
Pimento
Huckleberry
Guardian

Partner up in 2's. this is similar to a DORA workout.

Movements: Exercises:
Bear Crawl 50 monkey humpers
Alligator Merkins 50 penguins
Crab Walk 50 Mountain Goats
Lateral Ape 50 Doggie Paddles
Duck Walk 50 Werewolves

Repeato

COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message

2/19/25 0530-0630

Black ops elevation ruck

F3 mission and 5 core principles

Pax:
Isosceles
Callahan
Purdy
Guardian – Q

We rucked up and down the pump station hill doing a variety of other movements (lunges, reverse lunges, walking backwards, pivot squats)

COR
NOR
6- Purdy
Announcements
LDP3
Square of man for prayer

Backblast for Grantland on 2/19/25

PAX:
Ukulele
Pimento
Huckleberry
Capitol
Badger
Crawdad
Coconut (Q)

clear and 5° at 0530 as the men circled up.
Intro–mission and core principles
Warm-o-rama
Side Straddle Hops in cadence
Moroccan Night Club in cadence
Mosey to the field east of the pickleball courts where cones were set out marking the course for the
THANG
11's in 3 evolutions
1st evolution
A-side: Imperial Walkabilly (imperial walker + hillbilly = 1)
Movement: Skip
B-side: Moroccan night club 4:1
Movement: side shuffle

2nd evolution
A-side: jump squat
Movement: side shuffle
B-side: Overhead clap
Movement: run

3rd evolution
A-side: T-cross Merkins
Movement: Bear Crawl
B-side: No Surrender
Movement: run

After completing each evolution, SSH until at least 3 pax have finished.

The men got after it with great energy and stayed warm.

Mosey back to the pavilion for COT with Huckleberry as the 6.
LDP3 topic this week is prayer–spending time each day solidifying the mentality that I am not the center of the universe, so i can be grateful for what i receive, peaceful about what i don't, and gracious in my interaction with others.

Honor and pleasure to be out with the men this morning.

2/18/25
Mudhole
Wednesday at the Mudhole

PaX:
Armstrong
Fallout Boy
Pinto
Raven – Q

Introduction
5 Principles
Credo

Rucked out to the tracks and back.

CoR
NoR
Announcements
LPD3
BoM

It was an honor to lead.
#ISI

Raven