Category: Uncategorized

4.19.25

Pre Ruck

PAX
Footloose – Q
Gulliver
Bulldog
Huckleberry
Norm
Djibouti

6/19/25
Fortress
Murph

Pax –
Thor – q
Callahan
Tarnished
Sherbert
Landslide
Van Wilder
Binford
Flo
Spaulding
Viper
Geppetto
Photon
Big Box
Wax On
Coconut

Playlist: Geppetto
What a fool believes – Doobie Brothers
Two Step – DMB
Tripping Billies – DMB
Too Much – DMB
Ants Marching – DMB
Grey Street – DMB
I Did it – DMB

4/19/25
Fortress Ruck
Murph Pax:
Thor – Q
Viper
Wax On
Spaulding
Van Wilder
Callahan

Runners:
Photon
Sherbert
Carmen San Diego

Murph Playlist: Shot heard around the world
Revolution – Score
Low Rider – War
Warriors – Imagine Dragons
Fight for your right – Beastie Boys
War Pigs – Black Sabbath
Midnight Rider – Zach Williams
Redcoats – MTSG
Freedom – Jon Batiste
I'm Shipping up to Boston – Dropkick Murphy's
Freedom – Pitbull

4/18/2025
Rabbithole
Pax:
Thor – q
Goldwing
Beretta
Mile High
Doubtfire
Bulldog
Crawdad
Vespa
Wax On
Huckleberry

We murphed.

Playlist: Detroit
Lose Yourself – Eminem
Seven Nation Army – White Stripes
Bounce Back – Big Sean
Superstition – Stevie Wonder
Stranglehold – Ted Nugent
Bawitdaba – Kid Rock
Don't Stop Believin – Journey
Detroit Rock City – KISS

Backblast: April 18th, 2025

AO: Nightmare – Municipal Park – Perrysburg, OH

PAX:
Photon – Q
Carmen Sandiego
Capitol
Gold Star
Guardian

Workout: Stations

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 and led by Guardian because the Q was late

Forward Arm Circles (4 is 1) – 8
Reverse Arm Circles (4 is 1) – 8

The “Thang”:

A good Friday themed beatdown that followed Jesus’ journey to crucifixion and emphasized carrying heavy. And while we didn’t have our own crosses, we did have weight made of concrete and steel.

14 rounds to represent the 14 Stations of the Cross. Once PAX picked up their “crosses” (ruck/vest AND cinder block) after round 1, they carried the weight throughout the next 8 rounds, putting down the block only during round 5 (Simon helps Jesus carry the cross), and if required during the exercises themselves. At the start of round 10, where Jesus is stripped of his clothes, all PAX dropped the weight entirely.

Each round consisted of an exercise that represented that particular station of the cross, and most contained movement. The exercise was always performed prior to the movement for a given round and the ruck/vest stayed on for all rounds where the ruck was worn. Movement was always a rucked block carry 220 yards in distance, totaling 1 mile over those 8 rounds. There were no restrictions to how PAX could hold/carry the block.

Rounds, exercises, and associated reps were as follows:

Station 1: Jesus is condemned to death 20 Prisoner Squats
Station 2: Jesus carries his cross
Station 3: Jesus falls the first time 10 Heavy Up Downs (Flying Squirrel with Block)
Station 4: Jesus meets his mother, Mary 10 Imperial Blockers (2 is 1)
Station 5: Simon of Cyrene helps Jesus carry the cross
Station 6: Veronica wipes the face of Jesus 10 Plank Sweepers (2 is 1) on Block
Station 7: Jesus falls the second time 20 Heavy Up Downs (Flying Squirrel with Block)
Station 8: Jesus meets the women of Jerusalem 10 Lunge Reaches (2 is 1) with Block
Station 9: Jesus falls the third time 30 Heavy Up Downs (Flying Squirrel with Block)
Station 10: Jesus is stripped of his garments 25 No Surrenders
Station 11: Jesus is nailed to the cross 20 T-Cross Merkins
Station 12: Jesus dies on the cross 15 Absolutions
Station 13: Jesus is taken down from the cross 10 Deadlifts
Station 14: Jesus is laid in the tomb 3 Minutes of Plank

Ended with:
Count-O-Rama: 5
Name-O-Rama

The Six – Carmen Sandiego

LDP3

Ball of Man

Spreadsheets from the Gloom: 57F and dry. Overall, the beatdown was very good. It was hard…in a different kind of way. A mile is a long way to ruck with a block. And when you add in the 60 rucked flying squirrels, block lunges, etc. the weight became extremely fatiguing. We carry a decent amount in the Swamp, but we typically don’t carry this much for this long. Not sure I would change a thing the next go around. The length, the intensity, and the theme/mood were spot on. Only 3 of 5 finished and all seemed pretty drained upon completion.

This somber morning in the Swamp offered PAX an opportunity to reflect as they walked a dark, quiet mile carrying a heavy physical burden. And while the weight likely didn’t match up to the cross that Jesus carried, it did serve as a reminder to what he went through for us, as well as provided some perspective on the burdens that we ourselves carry. A good reminder to not only lift heavy, but carry heavy too.

Thanks to the guys who came out. Was an honor to walk with you.

4.18.2025

Pax
Footloose-Q
Stalker
Huckleberry

Ruck at Coronado

4.17.2025 – The Wall – Shazam Music

Q: Gold Star
Pax List:
Geppetto
Guardian
Doubtfire
Photon
Golden Gate
Finkle #6
Oil Change
Flo

Warmup – SPMICE
Willy Mays Hayes – in cadence
Arm Circles

The Playlist!
Played the first few seconds of the song to see who could name it first. Photon took the crown!

>Baba O’Riley – The Who (5:01)
Imperial Walkers, increasing tempo final 30 sec

>Tubthumping – Chumbawamba (3:34)
SSH during song
“I get knocked down” = burpee (27x)

>Roxanne – The Police (3:13)
Plank during song
“Roxanne” = Merkin (26ish)
“Red light” = Plank jack (25ish)

>Mosey to first pole and back

>Movin’ Out – Billy Joel (3:33)
Steps ups during song
“If that’s movin’ up, then I’m moving out” 10 x U-Haul w block

>Proud Mary – CCR (3:10)
BBSU until “Rolling”, then
Gas Pumps for each “Rolling”, then switch to
Flutter Kicks until “Rolling”, then back to
Gas Pumps for each “Rolling”. Switch back to BBSU, repeato.

>Two Princes (Two Biceps) – Spin Doctors (4:20)
Block curls during song
“now” = Squat (34x)
Step ups during guitar solo (1:40 – 2:12)

>Mosey to first pole and back

>Thunderstruck – AC/DC (4:53)
Plank during song
“Thunder / thunderstruck” = Merkin (33x)

Backblast: April 17th, 2025

AO: Wakanda

PAX:
Carmen Sandiego (Q)
Van Wilder
Gulliver
Stalker
Ukulele
Brickyard
Chubbs

Workout: All Roads Lead to Rome
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.

Warmup: 7 count man maker motivators

Thang: The layout of the beatdown resembled the farthest reaching countries of the Roman Empire during 117 AD.

Britannia (England)
Lusitania (Portugal)
Armenia
Aegyptus (Egypt)
Roma (Rome)

All the roads lead to Roma. Didn’t matter where you came from. Each country had its list of workouts depending on which direction you wanted to travel.

In the middle (grass), there was Rome. We had a sled set up with weights to go around the light and back.

The bottom right location was Aegyptus. This was the block station.

From Aegyptus:

To travel to Lusitania, you had to do 20 block squats, 20 dips, 20 flutter kicks w/block and MOT of Lizard crawls to get there

To travel to Roma, you had to do 10 man makers, 20 curls, 20 block swings and MOT was bear crawls.

To Travel Armenia, you had to do 20 offset merkins, 20 American hammers, 20 block hops and MOT Lunges.

To top right location was Armenia where we had the ruck sacks.

From Armenia:

To travel to Britannia, you had to do 20 monkey humpers, 20 merkins, 20 swings w/sack and MOT lizard crawls

To travel to Roma, you had to do 20 overhead presses, 20 bent over presses, 20 front squats and MOT bear crawls.

To travel to Aegyptus, you had to do 20 squats, 20 plank jacks, 20 calf raises and MOT lizard crawls.

Top left location was Britannia, which was the brick station.

From Britannia:

To travel to Lusitania, you had to do 20 front raises, 20 tricep extensions, 20 side raises and MOT lunges.

To travel to Roma, you had to do 20 SSH’s, 20 curls, 20 arm circles and MOT frog jumps.

To travel to Armenia, you had to do 20 brick jumps, 20 seal claps, 20 overhead presses and MOT lizard crawls.

The bottom right station was Lusitania which was body weight lifting.

From Lusitania,

To travel to Britannia, you had to do 20 tricep extensions, 20 donkey kicks, 20 never surrenders and MOT lunges

To travel to Roma, you had to do 20 absolutions, 20 jump squats, 20 merkins and MOT frog jumps

To travel to Aegyptus, you had to do 20 BBSU, 20 box cutter, 20 shoulder taps and MOT lizard crawls.

Count-O-Rama – 7
Name-O-Rama
The Six – Van Wilder

LDP3
Ball of Man

We have different paths in life, but all roads lead back to God.

4/17/25
Armory Murph
Pax:
Thor – q
Huckleberry
Viper
Fat Amy
Wax On
Crawdad
Mile High
Rudy
Stark
Piggly Wiggly
Vespa
Spaulding
Tarnished

It was a great murph. Loved the location!

Playlist: Best of Canada(This was a large list I made with shuffle on…)
Wake Up – Arcade Fire
Working for the Weekend – Loverboy
Taking Care of Business – Bachman-Turner Overdrive
Blinding Lights – The Weeknd
How you remind me -Nickleback
Say it right – Nelly Furtado
Because you loved me – Celine Dion
Life is a highway – Tom Cochrane
Summer of 69 – Bryan Adams
Informer – Snow
Tom Sawyer – Rush
Sweet City Woman – Stampeders
Born to be Wild – Steppenwolf
One Week – BNL
Hand in my Pocket – Alanis Morissette
Fat Lip – Sum 41
I'm just a kid – Simple Plan
Baby – Justin Beiber
Hotline Bling – Drake
Sunglasses at night – Corey Hart

4/16– Black Ops Track Intervals

Q – Full Pull
PAX:
GMO
Pooh Bear
Echo
Yoshi

The Thang:


Warm-up – Round of dynamic stretching

Warm up lap around the track
200m run
200m recover
Repeat until exhaustion
X7 this week

Cool down lap
COT