Category: Uncategorized

  • The Gaunlet (Rivercrest Park) – Irish Hoss

    Monday 11/3 – The Murph

    Irish Hoss – q
    Huckleberry
    Bourbon
    Spaulding
    Mile High
    Weeble Weibul

    The men of Blackswamp started off the cool November month with a Murph.

    Run a mile
    100 pull-ups
    200 merks
    300 squats
    Run a mile

    Ended in a circle of trust

  • The Nest (Fassett Jr High) – Derek Emery

    Backblast: November 17, 2025
    AO: The Nest

    PAX:
    Raven
    Armstrong
    Deliverance
    Go Fish
    Fallout Boy
    Carmen Sandiego (Q)

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

    Credo is leave no man behind, but leave no man where you found him.

    Workout name: Pyramid of Gain

    WARMUP: 7 count motivators, star grabbers, mountain man poopers and Willie Mayes Hayes

    THE THANG:

    Ladder circuit
    A- 10 ww3 sit-ups
    B- 25 leg flutters (2 is 1)
    C- 25 merkins
    D- 25 gobbler squats
    E- 50 American hammers (2 is 1)

    Rounds:
    A
    AB
    ABC
    ABCD
    E – top of the mountain
    DCBA
    CBA
    BA
    A

    Ran to the lights after each round, do 5 burpees, run back. Do this after each round.

    Ran into some trouble while climbing. To overcome this, we did 20 mountain climbers in cadence.

    Count a rama: 6
    Name a rama
    Sixth: Armstrong

    COT
    Ball of man

  • The Foundry (Maumee Middle School) – Guardian

    11/17/25 0530-0615 “Hearts on Fire”

    Calm 28° @ The Foundry this morning. Gorgeous morning!

    I’ve never Q’d at Foundry before and I have zero good reasons as to why. That bandaid is gone. Feels good!

    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.”

    Pax:
    Fat Amy
    Footloose
    Wario
    Samson
    Isosceles
    Norm
    Gulliver
    Landslide
    Big Spoon
    Pooh Bear
    Doubtfire
    Spaulding
    Rumor
    Meatloaf
    Guardian – Q

    Started the warmups with a lap around the track and some static stretching. Followed that up with a 50m sprint @ 50%, 50m @ 75%, 50m @90%, walk/jog back to start.

    Hyrox style beatdown: Simple format of two groups. 8 rounds. Sprint – work – breathe – repeat:
    100m sprint – 30 merkins
    100m sprint – 10 burpees
    100m sprint – 20 broad jumps
    100m sprint – 20 jump squats
    100m sprint – 30 merkins
    100m sprint – 10 burpees
    100m sprint – 20 broad jumps
    100m sprint – 20 jump squats

    Cool down was one lap around the track followed by 2 minutes of broga stretching.

    I had to slightly modify this due to a back injury I suffered 3 days ago. Nonetheless, the format will repeat itself with variations added for the work portion.

    Playlist: It was definitely fire 🙂

    COR
    NOR
    6 – Isosceles
    Announcements
    LDP3 – Don’t be in a hurry
    Prayers/Ball of MAN

    What a great way to begin the day!!

  • The Pit (Kingsbury Park) – Zach “Colson” Kreischer

    Run Wild
    PreThang:
    25 jacks
    1 mile run

    Thang: 6 minute timer each round with 2 minute break between rounds

    Round 1: 25 merkins and 100m run down/back
    Round 2: 20 WW3 sit-ups and rifle carry 35 yard out/back
    Round 3: 15 manmakers and 100m run down/back
    Round 4: 10 jackass merkins (1 merkin to 2 donkey kick) and lunge step 35 yards out/back

    0.5 mile run (if time)

    COT
    PAX: Southie, Dora, Pennywise, Colson

  • Camelot (Generals Ice Cream) – Lee “Purdy” Kramer

    Purdy #30- 11/17/25 – Camelot –
    WARM UP: Side Straddle Hops – Imperial Walkers – LBC’s
    WORKOUT:
    Pax choose: 45 Seconds of Work & 15 seconds of Rest, or 1 full minute of work.
    1. Around the Block
    2. Goblet Squat
    3. Halo Overhead
    4. Burpee to Step Up
    5. Transfer Row
    6. Overhead Tricep Extension
    7. Transfer Chest Press
    8. Bicep Curl
    9. Bulgarian Lunge (Each Leg)
    10. Transfer Swing
    3 Rounds
    PAX
    Purdy – Q
    Waldo
    Vespa
    Viper
    Yoshi

  • Pump Station (Hood Park) – Alex Vogel

    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.”
    Pax:

    Ukulele
    Guardian
    Nitrous
    Meatloaf
    Photon
    Stark
    Carmen Sandiego

    Sherpa
    Spaulding
    
Shepherd
    
Manchester
    
Flat Rate– Q
    Warm up 21 side straddle hops.
    100 reps in each category, with run down the stairs and up the hill in between
    1. Merkins and sit-ups
    2. Bicep and tricep curls
    3. Goblet squats and calf raises
    COR
    
NOR
    
6 – Meatloaf
    
Announcements
    
LDP3
    
Prayer

  • Run @ the Pump Station (Hood Park) – Tarnished

    Date: 11/16/2025
    Time: 5:30 – 6:15 AM
    Location: Hood Park – Downtown Perrysburg

    Pump You Up Run

    Mission
    Principles
    Disclaimer

    Thang: Ran downtown Perrysburg suicides between Second Street, RR tracks, and Indiana Avenue to Front Street statue. At each stop at the statue, did block exercises of 15, 30, & 45 reps of the PAX choice.

    Pax: 5 Total
    Carmen San Diego
    Ukulele
    Radio
    Photon
    Tarnished – Q

    COT
    Count-O-Rama
    Name-O-Rama
    6: Radio
    Announcements
    LDP – Rewind 4
    Prayer

  • Pump Station (Hood Park) – Alex Vogel

    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.”

    Pax:
    Q-Flat Rate
    Shepherd
    Sherpa
    Ukulele
    Carmen sandiego
    Manchester
    Stark
    Photon
    Spaulding
    Nitrous
    Meatloaf
    Guardian

    Mailman Cryathlon
    Warm up 21 side straddle hops.
    100 reps of each section. Run down the stairs and up the hill in between.
    1. Merkins, sit ups
    2. Bicep and tricep curls
    3. Goblet squats and calf raises

    COR
    NOR
    6 – Meatloaf
    Announcements
    LDP3
    Prayer

  • Pump Station (Hood Park) – Alex Vogel

    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.”

    Pax:
    Q-Flat Rate
    Shepherd
    Sherpa
    Ukulele
    Carmen sandiego
    Manchester
    Stark
    Photon
    Spaulding
    Nitrous
    Meatloaf
    Guardian

    Mailman Cryathlon
    Warm up 21 side straddle hops.
    100 reps of each section. Run down the stairs and up the hill in between.
    1. Merkins, sit ups
    2. Bicep and tricep curls
    3. Goblet squats and calf raises

    COR
    NOR
    6 – Meatloaf
    Announcements
    LDP3
    Prayer

  • The Battlefied Ruck (The Shops At Fallen Timbers) – Jay Meents – Wipers

    18 men rucked, 4 ran, We traversed 2.92 miles. Spotted 3 rabbits and 1 dog.
    ruckers: meatloaf, longhorn, archy, waldo, snowbird, wax-on, nomad, yoshi,djibouti, zimba, footloose, doubtfire, fng (Python), fng (mystery machine), tackleberry, vespa, jersey, wipers,

    runners: fatamy, lonzo, norm, fullpull