Category: Uncategorized

Black Ops Spartan training

Callahan
Guardian
Purdy
Tarnished
Thor
Isosceles – Q

3.11.25 Beatdown – Let There Be Light!

Warmup
Chain breakers – in cadence (10 count)
Windmills – in cadence (10 count)
Freddie Mercury – 4-count cadence (10 count)

Beatdown = Explore regions of Middle Earth

Reps = 30/20/10 then MOT down and back in grass to advance to the next region

The Shire – meadows & Hobbits
30 – LBCs
20 – Smurf Jacks
10 – Incline Merkins w block
Murder Bunnies – down and back

Rivendell – river & Elves
30 – Gargoyles
20 – Elf on a Shelf (block beside, pick up, raise high (like a shelf), set down on other side)
10 – Boat/Canoe
Walking lunges – down and back

Rohan – open plains
30 – Imperial Walkers (2is1)
Long Run – Nagoya loop
10 – Derkins (decline merkins)
Zombie Walk – down and back

Mordor – evil & fire
30 – Outlaws (flutter kick position, make O, 15 each direction)
20 – Block Curls
10 – Step Ups
Bear Crawl – down and back

Gondor – mountains & “Greatest realm of men in Middle Earth”
30 – Mountain Climbers (2is1)
20 – Manmakers
10 – The Lion King (block at chest, squat, raise up)
Long Run – Nagoya loop

Cool Down
-arm circles
-Willy Mays Hayes
-Abe Pagoda

Q: Gold Star⭐️
Pax:
Everest 🏔
Huckleberry 🫒
Anchor ⚓️
Radio 📻

03/11/2025 – Ruck at Lower Necropolis – 60 Minutes Of GRIT
Date: 03/11/2025
Time: 5:30 – 6:30 AM
Location: Lower Necropolis, Rapids Rd – Perrysburg, OH
Q: Binford

PAX Count: 3 Total
PAX Names:
Van Wilder
Gulliver
Binford

We will ruck for 60 minutes.

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer Statement

Ruck:
17:30/mi pace. 3.7 miles Total. Rucked along the river towards the water treatment plant, around the treatment plant, to the wall, then circle back along river road over the bridge, crossed the street and back to Rapids road back over the bridge.

Count-O-Rama and Name-O-Rama
Learn about the 6: Binford
Announcements
LDP3 – Van Wilder
COT / Prayers and Intentions
Binford and Gulliver Prayers for clarity and healing.

The Photon Code

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Raven

Borrowed a workout (and rad playlist) from Photon. Had a blank board with 9 lines. Movement, x5, x10, x15, x25, x30, x35, x40. Pax, starting with the oldest to youngest, filled in the lines, determining the 'code.' Each round started with the 'movement,' which Armstrong chose Lunge (walk) to a light and back. Round 1 had a Lunge walk and x5 Burpees. Round 2 was Lunge walk, 5 burpees, 10 block presses…and so on. The final round was Lunge walk, 5 burpees, 10 block presses, 15 muricans, 20 squats, 25 flutter kicks (2:1), 30 curls, 35 side straddle hops, and 40 crunches.

The Impossible Mile 3/10/25

PAX:
Fat Amy (Q)
Stark
Viper
Meatloaf
Rudy
Gepetto
Dutch
Landslide
Cap'n Crunch (FNG – via Stark)
Summit (F3 Toledo? – Tim Wensink)

1 lap Burpee Broad Jumps
1 lap lunge walk
1 lap bear crawl
1 lap run

A few did it straight, a few modified and changed modes every 100 or 200 meters.
We will attempt this again soon!

March 6 (3+6=9)

Welcome
Mission
Five CP

Pax:
Manchester
Guardian
Rudy
Doubtfire (Q)
Vespa
Landslide

It was a glorious yet windy morning celebrating the most magical mathematical digit; The holy trinity of numerals representing: Harmony, Wisdom, and Understanding.

A multiple of Three (six) pax posted at The Armory as we navigated a trifecta of streets about Waterville. We put in work at 9 stops along the way (3 per street) and WWIII sit ups were performed by one of the pax at each location.

The playlist included the following songs and artists:

Three Doors Down
311
.38 Special
Three Days Grace
Gimme Three Steps
Stolen Away on 55th and 3rd
3 AM
John Cougar, John Deere, John 3:16
And, of course:
Three is a Magic Number

As fate would have it the temperature at 0530 was also a multiple of three: 27*F

Always an honor to lead.
YHC: Doubtfire

Ruckers rucked. Djibouti slipped on the ice and banged up his elbow. The Q forgot his headlamp! Preparedness may have prevented this slippage! Sorry.

Pax:
Fat Amy
Redken
Waldo
Huckleberry
Djibouti
Full Pull
Doogie
Norm
Arcy
Mercy
Callahan
Manchester
Doubtfire (Q)

3/10/25
Golden Gate (Q)
Djibouti
Waldo
Doubtfire
Wax On
Purdy
Pooh Bear

Warmup
SSH x 15
Imperial Walkers x 10,
Potato Pickers x 5,
WMH- OYO

THE THANG:
1 mile mosey in total.

Stared with a mosey to first area

10 Burpee
20 Merkin
30 Plank Jack
40 Big Boys
50 squats

Mosey to new location and repeat. 4 rounds.

Cooldown:
Stretching

Count O Rama
Name O Rama
6th
COT

3/10/25
Gauntlet
Thor(q)
Bourbon
Huckleberry
Spaulding
Guardian
Irish Hoss
Ham
Belding(DR)

Started on time
Warm Ups: SSH, Chainbreakers, Potato Pickers, Mosey over to soccer fields

The Thang:
Everyone starts on Level 1. You move up if you win the round. Otherwise you stay at the level you are working on. First person to do the work, sprint around the loop, and touch the truck wins the round

Level 1: 10 Merkins, 10 Squats, 10 Flutter Kicks(2×1), Sprint around loop
Level 2: 15 Merkins, 15 Jump Squats, 15 LBC, sprint around loop
Level 3: 5 Burpees, 15 Merkins, 15 Jump Squats, 15 LBC's, sprint around loop

Level 3: Irish Hoss, Bourbon
Level 2: Spaulding, Belding
Stuck on Level 1: Huckleberry, Guardian, Thor, Ham

Some small tweaks need to be made, but this will definitely be run again…I had 8 levels on the board!!!

COT and NOR

Flashback IPC 2018
Coupon workout
Round 1 – Coupon Curls
Round 2 – Man Makers (burpee)
Round 3 – Kettle bell swing
Round 4 – Thrusters (squats)

* 25 reps then 25 yard run down and back
* Repeat reps and run for 8 minute rounds
* Mandatory 2 minute break between rounds
* Workout is done after completing all 4 rounds
* Scoring is total number of reps

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