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
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
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!!
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
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
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
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
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
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
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