Category: Uncategorized

PAX
Stark
One man band
Capital
Ukulele
Echo
Norm
Nitrous
Van Gogh (Q)

Workout:
Ran across the bridge, down by the river towards fallen Timbers. At 5:56 we turned around and ran back.

Echo-Q
Gulliver
Landslide
Meatloaf
Norm
Dingo
Opening, warm up with ssh,piano keys, and leg stretches
Beatdown was 2 rounds of exercises and run a lap after each round
Round 1 w/block
10 man makers
10 WW3’s
10 squat thrusters
10 A. hammers 2×1
10 squats
25 block rows
25 curls
Round 2
20 merkins
20 big boys
20 squats
20 lbc’s
20 A. hammers
Repeat until times up closing, Landslide was 6

6-9-2025

Pax:
Yoshi
Mercy
Bulldog
Vespa
Footloose
Doubtfire
Waldo
Weasley
Huckleberry
Sven – Q

Intro
Mission
5 CP
Credo

Warmup
Windmill

Summer of 69 – Bryan Adams
5 Merkin
10 SSH

69 yd run – there and back

#1 Sugar, Sugar – The Archies
8 Imperial Walkers
8 Overhead Arm Claps

69 yd run – there and back

#4 Honky Tonk Women – The Rolling Stones
16 pickle pounders
16 air squats

#9 Build me Up Buttercup – The Foundations
20 Mountain Climbers
20 Russian Twist

#19 Proud Mary – CCR
Big Boy Situps until "Rolling",
switch to Gas Pumps for each "Rolling",
then to Flutter kick after "Rolling",
then back to Gas Pumps during "Rolling",
then back to Big Boy Situps. Repeat til song ends.

#22 Sweet Caroline – Neil Diamond
Dips during verse
chain breakers during hands / warm
step ups during chorus (w/ fist pump)

#24 Bad Moon Rising – CCR
8 Moon Gods
8 Burpees

#25 Get Back – The Beatles with Billy Preston
10 hand release supermerkins
10 bend and reach

#85 Come Together – The Beatles
8 slow-motion squats
16 twinkle toes

#89 Gimme Gimme Good Lovin – Crazy Elephant
69 count popcorn merkin

Thanks to you all – for your patience and letting me try something new!

6.9.25 – The Gauntlet – Where in the US is Carmen Sandiego?

Q: Gold Star
PAX List:
Thor
Radio
Badger
Mile High
Peach
Venom
Irish Hoss
Tarnished
Van Goh
Dutch
Bourbon
Guardian
Cybertruck
Montoya

Warmup
>Potato Pickers – in cadence
>Willie Mays Hayes – in cadence
>Motivators – Starting at 6

Beatdown = Clue, guess location, mosey to spot of AO for exercises

CLUE = This city was shaken and burned to the ground in 1906, but it came back stronger than ever. Even though the fog can be thick, the sun always shines on this ‘Golden City’. This city is a Full House, being one of the most densely populated cities in the country.

San Francisco – Gaga Ball pit

>Bay City Scissors (10 x 8ct)
>Wall Hops – 20 total (10 in/10 out)
>Lt Dans (10)

CLUE = This city would not be what it is today without Henry Flager and his railroad. Its land has been claimed by Spain, Great Britain, and back to Spain before becoming part of the United States. This city’s ‘Vice’ isn’t baseball, as their team regularly ranks as one of MLB’s lowest in attendance each year.

Miami – Baseball Concession Stand

>60 second wall sit
>Imperial Walkers (20 x 2is1)
>Nolan Ryans (20 each side)

CLUE = Established in 1792, this Appalachian city originally served as the capital of the Southwest Territory. The city’s namesake, though never president himself, had many things named after him. Rocky Top can be heard, singing from the hills of the university.

Knoxville – Sledding Hill

>Up the Hill, 20 LBCs, down, 20 squats
Reapto 2 times (3 trips total)

CLUE = Sports teams run deep in this city, with long, established histories. Not exactly known for championships, but rather a “Perfect” robbery, a malice, and a wasted transformer. The lone consistent champion pulls their moniker from the history that made the city itself great….a wheel.

Detroit – Merry-Go-Round

>Decline Merkins using merry-go-round (20)
>Box Jumps (20)
>BBSUs (20)

CLUE = This city was the jumping off point for Lewis and Clark, and their westward adventure. In this city, they love their bbq and Buds. And don’t forget about the world’s largest pull up bar, I mean arch.

St.Louis – Pull Up Bars

>Pull Ups (20)
>Monkey Humpers (20)
>American Hammers (20 x 2is1)

Congratulations!!! We’ve caught up to Carmen Sandiego in St. Louis.

COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture

6/7/25
Fortress Beatdown
Pax:
Thor
Tarnished
Meatloaf
Belding
Jersey
Gold Star
Madden
Guardian
Binford
Mile High

Played a life size version of Trouble

Overall Rules:
– 2 teams
– Everyone got a die and rolled for themselves
– Everyone starts in Home and needs to roll a 6 to get out.
– Once rolled they can then start rolling themselves around the board.
– First team to get all members all the way around and into the safe zone wins.
– If you land on an opponent while they are at a spot, you bump them back to Home where they have to do 5 manmakers and then try to roll a 6 to get back out again
– Have to roll exact to get into home. If not, repeat exercises

Version 1: Rolls = Exercise
1: 20 Monkey Humpers
2: 10 BBS
3: 10 Box Cutters
4: 10 Lt. Dans
5: 10 HR Merkins
6: run around board 1 time

Version 2: Cone Colors = Exercises. It doesn't matter what they role, if they land on a color, they do that exercise
Red: HR Merkins
Blue: BBS
Green: Pickle Pounders
Yellow: Bobby Hurleys

To get out of Home or miss getting into safe zone: 10 SSH x die roll OR 10 Monkey Humpers x die roll

6/7/25
Leadership Ruck
Pax:
Thor
Meatloaf
Mile High
Tarnished
Guardian
Binford

Talked about making crunchtime decisions and what we do with pressure and planning

BACKBLAST
Dora, Southie

Suns out Guns out Six Pack Dream World

Lots of curls. Lots of merkins. Lots of core. Mile run.

McBeatdown
PreThang:
25 Don Quixote

Thang:
Double Quarter Pounder with Cheese: Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps. Do it with a Bricks for a Quarter Pounder with cheese. Rinse and repeat for a Double Quarter Pounder.

Hot Potato: Pair up. Face each other. On your bums and lock ankles. Starting man grabs a paver or sandbag, tosses it over the head of his partner, then stays at 45 degrees. Partner catches the weight, falling to his back, touches the ground over his head with the weight , then performs a sit-up motion, tossing the weight back. Starting man performs the sit-up. Hot potato – get rid of that weight! / Perform for 90 seconds or as long as the Q has gas.

Mountain Merkins: While in plank position (preferably on an incline, hill, berm, etc.) PAX would do Mountain Climbers (right, left, right, left) in cadence. Perform 2 Merkins (down, up, down, up) in cadence. This equals 1 rep.

COT & LDP3
PAX: Dora, Colson, Southie

6/8 – Summer Sunday Swampball Series

Q – Viper

PAX:
Freeloader
Cinnamons
Nope
Roblox
Gibbs
Doogie
Hat Trick
Zero Turn
Mulch
River Rock
Footloose
Sven

We played 2.0 friendly Swampball. It was glorious.

CoT

6 – Doogie

Backblast: June 8th, 2025

AO: The Pump Station Run

PAX:
Carmen Sandiego (Q)
Radio
Photon
Sherbert
Fat Amy
Tarnished
Ukulele
Guardian
Irish Haus
Oil Change

Workout: Running the Burg
FNG’s: No

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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

Credo: Leave no man behind but leave no man where you found him.

The Thang:

Warmup: butt kicks, karaoke, Deon Sanders, high knees while mosey

Ran down Louisiana, then turned on 6th street to Woodlands Park. Ran the trail around the park then headed back on Boundary and turned left on 2nd Street and made our way back to the pump station.

Count-O-Rama – 10
Name-O-Rama
The Six – Sherbert
LDP3
Ball of Man