Category: Uncategorized

11/18 – Murph

Q – Viper

PAX:
Mercy
Lonzo
Doubtfire
Shepard
Norm

The Thang:
Standard Murph:

1 mile run

100 Pull-ups
200 pushups
300 squats

1 mile run

CoT

6 – Lonzo

11.17.25 Beatdown – The Gauntlet – Wooly Bully
30 degrees-calm- lot's of stars in the sky

Pax List:
Photon
Oil Change
Huckleberry
Irish Hoss
Longhorn-Q

Welcome to F3 – Fitness Fellowship & Faith

Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership
.
5 Core Principles – Free of charge / Open to all men / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you found him.

Motivators to warm up – 7 count

Mosey to playground while doing Michael Phelps – we found out it is hard to do these 2 things at once.

At any time during either workout anytime song Wooly Bully comes on do butt kickers unless the words Wooly Bully are sang. Wooly Bully= Burpee

Thang 1-
Mini Murph 15 minutes (AMRAP)
5 pull ups
10 push ups
15 air squats

Wooley Bully came on twice back to back during the mini Murph

Thang 2
After mini Murph mosey to paviillion and did some partner work. While one member of team ran to trash can and back the other worked on the list below

64 Reps
BBS
Inchworm pushups
Imperial Walkers
LBCs
American Hammers
Lunges

I believe both teams made it to the LBC's before it was time to circle up.

Trivia of the Day: What year was Wooly Bully recorded, all the PAX answered correctly! 64- Photon also stated being grateful for the song being stuck in his head! He is a big music lover and good to get him to listen to other music other than Usher :).

COR / NOR / #6 / LDP3 / Announcement / Prayers / COT / Picture

Photon delivered the 6
Irish Hoss LDP3 about slowing down and not putting un-needed stress on ourselves.

Backblast: November 15th, 2025

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Coconut
Golden Gate
Shepherd

Workout: The Burpee 500

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”:

We did 500 burpees…each. In 60 minutes. And we did it using a one minute EMOM timer with the following round structure.

Minutes Reps
1-20 9
21-40 8
41-50 7
51-52 7
53-54 8
55-56 9
57-58 10
59-60 11

Ended with:
Count-O-Rama: 4
Name-O-Rama

The Six – Coconut

LDP3

Ball of Man

Spreadsheets from the Gloom: 53F and dry with 98% humidity. Well, we did it. 3 of 4 PAX completed 500 burpees in one hour. The vision from a year ago actually became reality. And it would have never happened without the support of the other PAX willing to join in the challenge. So thanks to the guys who joined me, and for those who didn’t discount my initial suggestion as a pipedream. This one will be one that I’ll remember…

A little over two years ago I could barely do 10 burpees without getting winded. Fast forward 27 months and I was able to tackle 500 in one go. Not 50. Or 100. Or 200. But 500 burpees. A burpee every 7.2s, for an entire hour. And I know that I could have done more. That’s the power that F3 can have…the power that stepping into that circle of men can have.

Use that power.

Backblast: November 15th, 2025

AO: The Fortress – Grace Church – Perrysburg, OH

PAX:
Photon – Q
Golden Gate
Socket
Spit Valve

Workout: 251115 – Enough: A Leadership Ruck

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”:

Rucked West on 6th street before returning East on 7th. For 45 minutes, we discussed a number of prompts surrounding the topic of “enough”. Socket went on a solo run.

1. Define Enough.
a. Merriam-Webster defines enough as: occurring in such quantity, quality, or scope as to fully meet demands, needs, or expectations
b. Claire Berger defines enough as: not a number – it’s a feeling that arrives when comparison, fear, and noise are turned down.
2. Define YOUR enough. What does it look like to you.
a. Berger says until you name your enough, the world will.
3. Identify your loudest noise. What keeps telling you that your enough is not enough. Why does it have so much influence? Can you mute it? Turn it off?
a. Berger: Noise is the tax on contentment. Call it out, then imagine muting it for 7 days.
b. We chase “more” to quiet inner doubt, only to drown out the signal of fulfillment.
4. Who gets to tell you “your enough”? And how do you protect that voice from the crowd?
a. Berger: One true mirror > 1,000 distorted ones.
5. When is the last time you felt the click of fulfillment? What cut through the noise to let you feel it?

Ended with:
Count-O-Rama: 4
Name-O-Rama

The Six – Golden Gate

LDP3

Ball of Man

Spreadsheets from the Gloom: 53F and dry with 98% humidity. Good conversation about what “enough” means to us, and how to cut through the noise to achieve it. Appreciate the honest input from the other PAX.

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