Swampball With a Twist !
Welcome
Mission
Five Principles
Pax
Sven
Stark
Wario
Lyman
Isosceles
Mercy
Stalker
Scoober
Two Ply
Purdy
Yoshi
Footloose
Turtle
Sugar Bush
Flo (Q)
In place of three burpees the player could choose a 5 yard tire toss or 5 sledgehammers or 5 kettlebell swings
COR 15
NOR
SIX Mercy
LDP 3
COT
PAX :
Bull
Skeeter
Fat Amy
Greninja
Prime Time (Toledo pax)
Gas Man
Purdy
Romano
Rudy
Top Thrill
Dr Banana
Hannibal
CInnamons
Gibbs
Nope
Silver Surfer
I Beam
Getaway
Octane
Norm
Roblox
Sweet Lou
Callahan
Mercy (q)
Huge showing for Sunday swampball, with some regulars out of town for vacation. Very 2.0 friendly.
6/25/25 0530-0615 “Tommy want wingy”
Sticky 77° in the morning. Great morning for a sweat!
Pax:
Ten Pin
Irish Hoss
Crawdad
Cybertruck
Geppetto
Tarnished
Fat Amy
Huckleberry
Spreadsheet
Pimento
Photon
Ukulele
Binford
Longhorn
Peach
Guardian – Q
F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”
Warmarama: Windmills x10 IC, arm circles x10 IC, circle arms x10 IC
11s but with 10 SSH in between sets rather than a run. Picnic tables and blocks were not harmed in the execution of this beatdown.
Rd 1 – CPRs and diamond merkins
Rd 2 – Dips and swings
Rd 3 – OVH press and decline merkins
To finish: Took the total number of wings eaten at Wingapalooza (207) and do circle chest press on 6 with block. Feet elevated for last 58 reps in respect to Hannibal’s accomplishment.
COR
NOR
6- Tarnished
Announcements
LDP3 (Thanks Photon for picking me up)
Prayer
F3
Squares w/ Block
The Commons
6/24/25
6:15 pm
PAX:
Gold Star
Radio
Ponzi
Everest
Anchor
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
7 Motivators in Cadence
THANG:
Block/Weight Needed
20 reps of each
The die is rolled to determine the square to do (1-6) per the following:
Square 1: Curls with Block
Block Swings
Bent Over Rows with Block
Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats
Square 3: Imperial Walkers
Squats
High Knees
Square 4: Overhead Press with Block
Curls with Block
Bent Over Rows with Block
Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)
Square 6: Run
COT: Sixth was: Radio
Kettlebell Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Workout:
We rucked along the river to the playground at sidecut and back along the towpath for a total of 3 miles.
Count-o-rama: 9
Name-o-rama:
Radio
Guardian
Cybertruck
Ten Pin
Wario
Stark
Longhorn
Stalker
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions
Kettlebell Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Workout:
We rucked to the wall and back along the river. Along the way we all carried various kettlebells and participated in a kettlebell swing EMOM. Every 5 mins we did 25 kettlebell swings for a total of 300.
6 Speech
Count-o-rama: 6
Name-o-rama:
Cybertruck
Goldstar
Guardian
Geppetto
Stalker
Van Wilder – Q
Announcements
LDP3
Prayer Intentions
Date: 6/21/2025
The Ruck Less Traveled
PAX:
Footloose -Q
Cybertruck
Yoshi
Waldo
Callahan
Photon
Sherbert
Crawdad
Fat Amy
Jersey
Norm
Runt
Coach -FNG (eh’d by Footloose)
Arcy
Djibouti
Irish Hoss
Mercy
Rattle head (Kotter- eh’d by Yoshi)
Iron Horse Beatdown to celebrate Lou Gehrig on his birthday.
Q: Doubtfire
Pax:
Tackleberry
Vespa
Photon
Sven
Manchester
Golden Gate
Mile High
Binford
Brickyard
Rudy
Mr. Anderson
Astro
Waldo
Mission
Five Core Principles
We warmed up first then we played two innings of Swamp Kickball. Then we cooled down.
The Thang:
Warmed up at 1st base which is the position Gehrig played.
37 SSH age at which LG passed.
6 ct Burpees (6X WS champ)
7 Absolutions (7X All Star)
4 laps of foul pole to foul pole (wore #4 and first MLB player to have # retired)
19 Nolan Ryans
95 Circle Merk (1,995 career RBI)
Teams battled to a 6-4 game after two innings. Given the lower numbers, we kicked with our non-dominant leg to keep the game moving. Manchester has the biggest non-dominant kicker! Must be all that soccer he watches?
Cool down:
21 LBC
30 shoulder taps (2.130 consecutive games played)
23 merkins (career grand slams)
39 lunges 1:1 (year inducted into HOF)
COT
F3 Coronado
The Murph
5:30 am
6/24/25
PAX:
Rudy
Crawdad
Fat Amy
Silver Surfer
Irish Hoss
Lyman
Yoshi
Mercy
Astro
Shepherd
Footloose
Bear
Spaulding
Barney
Doubtfire
Manchester
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
The Murph:
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
COT: 6th was: Irish Hoss
Pax
Mercy
Footloose
Fat Amy
Djibouti
Norm
Callahan
Sherbet
One Man Band
Archy
Crawdad
Snowball
Photon
Wario
Fanny pack
Ponzi
Fancy faced
Rattle head
Evereast
Yoshi
Spaulding
Wipers
Purdy
Irish Hoss
Jersey
Isosceles (Q)
Football practice
Walk jog sprint (10 minutes)
Gasser (60 yard sprints with two up downs)
Monkey Rolls (2x)
300s (Merkins/planks or Vups/flutter kicks)