Category: Uncategorized

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

2/5/25
Mudhole
Wednesday Ruck

PaX:
Armstrong
Fallout Boy
Pinto
Penn & Teller (FNG)
Raven – Q

Introduction
5 Principles
Credo

Rucked around the loop and then down into the south section of the park and back.

We were joined by an FNG, John Landis, who we named "Penn & Teller".

CoR
NoR
Announcements
LPD3
BoM

Murph Day @ Coronado

Mission Statement
5 CP
Introduction of Lt. Michael Murphy and his ultimate sacrifice as The Protector.

It was 3 degrees Fahrenheit and crunchy! It was a Tuesday at Coronado, so we Murphed!

1 mile
100 pull ups
200 merkins
300 air squats
1 mile
While listening to worship music!
Q:
Doubtfire

Pax:
Thin Mint
Manchester
Mercy
Fat Amy
Huckleberry
Gangbox

Six: Mercy

COR
NOR
BOM

4 Quadrants Beatdown Co-Q’ed by the Shield Lock of Spaulding, Stark, Coconut and Doubtfire

Spaulding with the:
Welcome
Mission Statement
5 Core Principles
Credo

Q’s:
Doubtfire
Stark
Spaulding
Coconut

Pax:
Tarnished
Thin Mint
Golden Gate
Van Gogh
Deliverance
Madden
Huckleberry
Radio
Phat Thor
Flo
Guardian
Gold Star
Meatloaf
Binford

20*F was the warmest it had been in several days. Fresh snow was delivered from the Sky Q overnight so we had a fresh pallet to work with.

The Thang:
Q 1 Get Right. Spaulding helped the pax get right with a brief warm up routine which included:

Warm ups
Windmills-slow AKA Abe Vigoda
Arm circles- long time – forward and back
Overhead claps
Shoulder presses
Shake out

High knees

Plank- minimum 60 seconds- go until the last guy is done
(Hold al gore if you’re out)

21s- max 5

Rifle carry to light post and back

Next up was Stark with his portion of the beatdown.
Q2: Live Right.
His portion was partner work in the field.

Round 1.)
Suicides and:
Angle Grinder

Round 2.)
Murder Bunny and
Ninja Squat

Next Up was Coconut with the
Q3 Lead Right
He punished us with 12 minutes of the following exercises on repeato and in cadence. It was a burner and he led well!
Squrl thrusters, flutter kicks, bent over rows. IC. 4 sets of 10-20-30

Lastly, the eldest pax of the shield lock wrapped things up with a play on deck chairs and icebergs found in the 4thQ of Leave Right.
Cindy’s were moved from point A down 30 meters and back then arranged in a particular pattern as fast as possible. There were more Cindy’s than pax, which added a wrinkle of difficulty. While pax were moving Cindy’s, 3 pax were flipping a tire (30 meters) on a collision course with Cindys. The idea was for the Cindys pax to work together to leave the Cindy’s untouched by the Iceberg.

Closed it out with a cool down of 21’s and Willie Mays Hayes.

COR
NOR
BOM

2nd F at Lamplight followed.
It was an honor to lead these HIM with my brothers!