Category: Uncategorized

Pre-Ruck Back blast
Mile High and Photon knocked out 3.2 Miles before the epic flap jack beat down.

Fallout's Return

Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Pinto
Raven

Back from the flu, Fallout brought the 'A' game. Starting with a Route 66 around the building with burpees (or man-makers, since we were carrying our blocks). Then some BOMBS as a group with a human timer farmer carrying two blocks out and back. Mixed in different exercises, changing with each timer's return.

3/24/25 – Camelot – Full Body Burn (re-run)
Took a tough workout from GMO that we recently ran in February, and modified it slightly. Legs == Sprint, and 10 minute timer instead of 8.

Rd 1 Upper body: AMRAP – 10 minutes
Merkins x15
Block Swings x15
Overhead Press x15
Bent over rows x15
Run 90% sprint ~100m
Jog back & repeat

Rd 2 Arms: AMRAP – 10 minutes
Seated Curls x15
Skull Crusher x15
Hammer curls x15
Diamond Merkins x15
Run 90% sprint ~100m
Jog back & repeat

Rd 3 Core: AMRAP – 10 minutes
Flutter kicks x40
Yellowstone x30
Alternating leg raise x20
Super hero sit ups x10
Run 90% sprint ~100m
Jog back & repeat

Count-o-rama – 4 PAX for the beatdown this morning, and the Q accidently picked himself as the 6.
Name-o-rama
6 – Norm
Announcements – LDP3 – COT

Viper
Norm – Q
Golden Gate
Purdy

3/24/2025 0530-0615 – Flapjack

Pax:
Photon
Mile High
Beretta
Irish Hoss
Capitol
Guardian – Q

F3 mission and 5 core principles. F3 credo: Leave no behind but leave no man where you find him.

Flora 1-2-3: Partner work with blocks. 100 merkins both pax with feet on block, do 10 while other pax hrolds plank then flapjack (switch), 200 LBCs one pax does 20 LBCs with block on chest while other pax holds block straight up with legs elevated 6” then flapjack, 300 squats one pax does 30 goblet squats while other pax holds Al Gore with block.
Bear Crawl 1-2-3: Partner 1 bear crawls up the hill, crawl bear back down then flapjack with partner. 100 merkins, 200 LBCs, 300 squats total per group.
4 corners: 10 merkins, 10 BBSU, 10 ninja squats, 10 burpees to finish.

COR
NOR
6 – Mile High
Announcements
LDP3 – Living purposefully
Prayer

The Impossible Kingsbury Lap
Pre-Thang:
20 Don Quixote’s and Dynamic Stretching

Thang:
100m coupon curl walk
100m rifle carry
100m murder bunnies
100m run
100m burpee broad jump
100m bear crawl
100m lunge walk w/coupon
100m farmer carry coupon
400m run
AMRAP – merkins

COT & LDP3
PAX: Dora, Southie, Colson, Cheyenne

Backblast: March 23rd, 2025

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

PAX:
Photon – Q
Capitol
Piggly Wiggly
Stark
Tarnished
Thor

Workout: Post Worst-of-Black-Swamp-Sled-Day Recovery-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”:

Ran through the treatment plant, to the Lower Necropolis parking lot, across the bridge to the bottom of the riverwalk path, and back the way we came. Popped back for the 6 on occasion.

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

The Six – Capitol

LDP3

Ball of Man

Spreadsheets from the Gloom: A nice recovery run after the Worst of Black Swamp beatdowns. No craziness here.

3.23.25 Beatdown – The Pump Station – I am the Smartest Man Alive!

Q: Gold Star
Pax:
Photon
Thor
Piggly Wiggly
Huckleberry
Stark
Irish Hoss
Tarnished
Meatloaf
Doubtfire
Manchester
Shepherd

Warmup =
Chain breakers – in cadence (10 count)
Windmills – in cadence (10 count)
Motivators – Starting at 6

Beatdown = Billy Madison (12 reps for each grade)
Stack each grade on top of previous years, run set of stairs to complete grade level

1st Grade = LBCs 144 total reps
2nd Grade = Mountain Climbers (2is1) 132 total reps
3rd Grade = Block curls 120 total reps
4th Grade = Monkey Humpers 108 total reps
5th Grade = Dips (on block) 96 total reps
6th Grade = Mike Tysons 84 total reps
7th Grade = Flutter Kicks (2is1) 72 total reps
8th Grade = Lion Kings 60 total reps
Freshman = BBSUs 48 total reps
Sophomore = Imperial Blockers 36 total reps
Junior = Decline Merkins (on block) 24 total reps
Senior = Absolutions 12 total reps

3/22/25
The Fortress – Sleds
PAX:
Thor(Q)
Binford
Stark
Photon
Spike
Goodburger
Gold Star
Spaulding
Bourbon
Hannibal
Fat Amy
Guardian
Golden Gate
Isosceles
Pimento
Meatloaf
Viper
Landslide

3 teams: 2 laps per round
1 guy sledded, the rest of the team did work

Switch sledders once the team hits 50 per exercise. Continue until 2 laps are made

Winners get an extra 40lb sandbag to maneuver

Round 1: BBS
Round 2: Jungle Bois
Round 3: HR Merkins
Round 4: BBS
Round Jungle Bois(pulling the sleds)

Whew….enough said

COT and NOR at the end.

3/22/2025 Battlefield
PAX:
Jersey
Huckleberry
Irish Hoss
Shepherd
Thai Guy
Yoshi
Djibouti
Runt
Full Pull
Norm
Lonzo – Q

Warmups: windmills, Michael Phelps, arm circles, potato pickers, chain breakers, motivators, squativators, hand release Merkinators.

2 minute block press hold

Jack webs
Jack web format with Shepherds choice burpees and X factors

Tabata timer at 41 seconds on 19 second rest
Dips
Diamond merkins
Curls
Block press
Lunges
Squats with block
Bicycles – Shepherd
Imperial squat walkers – Shepherd

Last five minutes Introduction to the SQURLIVATOR IYKYK

COT
Full Pull was the 6. He said he wouldn’t be doing things like cardio & running 🤢 without this group. He has made some of the biggest improvements with running and inspires us all.
Closed with a short prayer.
Thanks for letting me lead and to those that joined this big celebration beatdown!

3/22/2025 Run/Ruck

PAX:
Runt
Norm
Arcy
Djibouti
Huckleberry
Full Pull
Manchester
Lonzo – Q

Everyone got some miles in and some great conversations