Double Down Friday
The Pit – Kingsbury Park
0.5 mile run
14 Overhead coupon press & squat
14 alligator merkins & burpee
14 BBC & American hammer w/coupon
14 lunges & coupon curls
14 mountain climbers & donkey kicks (3-1 ratio or 4 count)
(Exercises are done together)
– repeat cycle
COT & LDP3
PAX: Dora, Bob Ross, and Colson
2/16/24
Pump Station Beatdown
Pax:
Phat Thor – Q
Vangogh
Crawdad
Meatloaf
Irish Hoss
Shephard
Guardian
Carmen San Diego
Ukulele
Tarnished
Lonzo
Radio
Madden
Waldo
Presidents Workout:
Went through the list in order. We added 10 to however many years they served. The exercise was what their last name started with.
A: American Hammers
B: BBS
C: Crunchy Frogs
E: Everest Climbers
F: Flutter Kicks
G: Gorilla Humpers
H: Hillbilly Squats
J: Jump Squats
K: Kraken Burpee
L: Lt. Dans
M: Mike Tysons
N: No Cheat Merkins
O: Outlaws
P: Plank Jacks
R: Reverse Lunges
T: Tricep Dips
V: Van Goghda’s
W: Imperial Walkers
Extras
If they died in office: 10 (I forget)
If they were assassinated: 10 Absolutions
If they resigned: 10 (I forget)
I think the furthest someone got was Lyndon B. Johnson
2/16/24
Pump Station Run:
Phat Thor
Van Gogh
Tarnished
Radio
Carmen San Diego
Ukulele
Lonzo
Plus two HIMs got in a couple miles before all the monkey business started.
Mile High and Tarnished (2 More Miles)
Mile High and Tarnished got 2.5 miles in 0430 Baby.
Its never to early.
The tortoise and the hare
2/21/25
Irish Hoss – Q
Salisbury
Purdy
Echo
Viper
Doubtfire
Gang Box
Waldo
Lonzo
Warmup
8count motivator
Stir the oatmeal
Windmill
Chain breaker
The work:
Indian run style down the Path to the rabbit hole.
Last man is the rabbit and completes 5 burpees while the rest of the PAC are the tortoises completing the following MOT:
1. Bear crawl
2. Lunges
3. Crab walk
4. Pivot Squat
The rabbit (after burpees) sprints to the lead and changes the MOT to the next in rotation.
After the first round, the rabbit still completes the burps and then added 5 big boys. 3rd round added 5 bunny hops in the opposite direction of the tortoise PAX.
Made it to the hill / hole using the above MOT.
Cadence work at base of hill
SSH
Mountain Climbers – Gang Box
Pickle Pounders – Lonzo
Absolutions – Doubtfire
Mosey back to flag
Stretching
COT
Backblast: February 17th, 2025
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Q – Photon
Coconut
Meatloaf
Workout: The Grok
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
Warmup: In cadence
SSH: 20 (2 is 1)
Windmills Potato Pickers: 10 (2 is 1)
The “Thang”:
Perform 5 Squats
Lunge walk out 20 Yards
Perform 5 Squats
Bear Crawl Back
Repeato, increasing number of squats by 5 each round
After every 2nd round, 100 yard out and back sled push with one PAX pushing and other PAX riding in stationary bear crawl position. Flapjack at 100 yards.
Ended with:
Count-O-Rama: 3
Name-O-Rama
The Six – Meatloaf
LDP3
Ball of Man
Spreadsheets from the Gloom: 0F wind-chill, with a layer of ice on everything. The entire beatdown was performed on the football field in the snow due to the track being unusable. This beatdown was an audible after the original exercise idea was axed due to it seemingly being impossible, but it wasn’t terrible overall. Too much repetitive legs as a result of my shoulder injury…I’d change up exercises or MOTs the next time around. That said, the sled push was awesome. Meatloaf and Coconut crushed it every time, trudging through the 100 yards of snow without stopping each and every rotation. Unfortunately, it only worked due to the small number of PAX. Will consider running a modified version of this again in the future. Would like to give it a go without the flu symptoms.
Backblast: February 9th, 2025
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Photon – Q
Lonzo
Radio
Tarnished
Ukulele
Van Gogh
Workout: Trash Day Run
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”:
Run up and down the upper 2/3’s length of the hill 1 time.
Walk down and up the lower 1/3 length of the hill 1time.
Run up and down the upper 2/3’s length of the hill 2 times.
Walk down and up the lower 1/3 length of the hill 1time.
Repeato until 7 consecutive hill sprints, adding one additional hill sprint UP each round, while keeping the cool down walk at one.
Repeato back down the ladder.
Ended with:
Count-O-Rama: 6
Name-O-Rama
The Six – Lonzo
LDP3
Ball of Man
Spreadsheets from the Gloom: A version stolen from Bourbon’s Jacob’s Ladder, we were lucky to have an ice-free hill to use for this one. No burpees required to really stress test the respiratory system. Leader was on 6 sprints on the way down the ladder. Will consider a continual increase next time instead of lowering back down the ladder.
Playlist was a bit trashy:
“Garbage Day” – Rare Americans
“Dirty” – Albany Down
“Trash Day” – Weird Al Yankovic
“I Like Dirt” – Red Hot Chili Peppers
“Po’ White Trash” – White Trash
“Dirrty” – Christina Aguilera
“Garbage Man” – G. Love & Special Sauce
“Dirty Diana” – Michael Jackson
“Garbageman” – The Cramps
“Stupid Girl” – Garbage
Stay trashy, my friends.
PAX:
Wario
Lonzo
Thin Mint
Stark
Meat Loaf
Irish Hoss
Lyman
Fat Amy (Q)
Impossible Mile Training – FoD 2/19/25
Warm-up: Motivator, Squativator
The Thang: Perform each exercise in order, increasing the distance each round. Set up a large square on the Swampball pitch.
Round 1: perform 1 mode of transportation on each run of the square until you are back to the start.
Round 2: Perform 1 mode of transportation for 2 runs of the square, resulting in 2 laps
Round 3: Perform 1 mode of transportation for 3 runs of the square, resulting in 3 laps
Round 4: Perform 1 mode of transportation for 4 runs of the square, resulting in 4 laps
MOT's:
1- Burpee Broad Jump
2- Lunge Walk
3- Bear Crawl
4- Sprint
COT
Worlds Toughest 11's (IPC 2024)
The Swamp's Toughest 3 took on the Worlds Toughest 11's this morning. Thanks to Wario and Chubbs for joining so I didn't have to try this one on my own.
PAX
Wario
Chubbs
Norm – Q
A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout.
EMOM starts the workout with first set of 3 burpees.
The rest of the work is as follows:
Exercises 30 Yard Exercises 30 Yard Back
10 Thrusters Bear Crawl 1 HR Merkin Crawl Bear
9 Thrusters Lunge 2 HR Merkins Reverse Lunge
8 Thrusters B B Jump 3 HR Merkins B B Jump
7 Thrusters Run 4 HR Merkins Run Backwards
6 Thrusters Murder Bunny 5 HR Merkins Reverse Murder Bunny
5 Thrusters Bear Crawl 6 HR Merkins Crawl Bear
4 Thrusters Lunge 7 HR Merkins Reverse Lunge
3 Thrusters B B Jump 8 HR Merkins B B Jump
2 Thrusters Run 9 HR Merkins Run Backwards
1 Thruster Murder Bunny 10 HR Merkins Reverse Murder Bunny