Category: Uncategorized

Ran a modified Landslide run along the river and through Maumee.

Q – Nitrous
Capital
One man band
Bourbon
Coconut
Photon
Guardian
Radio
Ukulele
Mile High

Backblast: January 10th, 2025

AO: Black Ops – Municipal Park – Perrysburg, OH

PAX:
Photon – Q
Badger
Bourbon
Dodger
Gold Star
Guardian
Huckleberry
Life Alert
Phat Thor
Piggly Wiggly
Spaulding
Ten Pin

Workout: Swim Meet

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: OYO

Swimmers Forward
Swimmers Reverse
Michael Phelps

Moseyed over to the Baseball Diamond

The “Thang”:

In celebration of the newest addition to the Perrysburg Black Swamp AO arsenal, PAX participated in an F3 swim meet at the newly minted Municipal Park AO. The Swim Meet Consisted of 4 events:

100m Freestyle: Bear Crawl
100m Breast Stroke: Murder Bunny
100m Backstroke: Crab Walk
100m Butterfly: Burpee Broadjump (did not run due to time and slick conditions)

Each round consisted of the following work:

20 Jump Squats – Representing jumping off of the starting block
25m MOT – Representing one lap of standard pool
5 Burpees – Representing the flip turn at the end of the pool
20 Flutter Kicks (4 is 1) – Representing the dolphin kick after a flip turn
25m MOT
5 Burpees
20 Flutter Kicks (4 is 1)
25m MOT
5 Burpees
20 Flutter Kicks (4 is 1)
25m MOT

PAX planked or picked up the 6 upon completion of a round before moving onto the next event.

Ended with:
Count-O-Rama: 12
Name-O-Rama

The Six – Dodger

LDP3

Ball of Man

Spreadsheets from the Gloom: 5F wind-chill with a layer of ice and snow to make things extra crappy. This was a good idea, with decent execution. We didn’t have time to complete all 4 events, so things will need to be shortened or poeple will need to work faster. In the spirit of the theme I’d like to keep the distances the same, so perhaps lowering the rep. counts on some of the exercises would help. That, or just call the event after the first three PAX finish. There was a lot of mumblechatter going on during this one, so there’s opportunity for people to speed up. Other alternative would be to cut the distances in half completely in order to make room for the team medley relay event. It would be fun to decide legs based on individual PAX strengths and weaknesses and compete based on that.

We dive into the playlist below:

“Swimming Ground” – Meat Puppets
“Nightswimming” – R.E.M.
“Jump In The Pool” – Friendly Fires
“Dive” – Nirvana
“Going Under” – Evanescence
“The Stroke” – Billy Squier
“Kick Out The Jamps” – MC5
“Float On” – Modest Mouse
“Underwater Love” – Faith No More

Always appreciate PAX getting out on terribly cold mornings and this was no exception.

Backblast: January 14th, 2025

AO: Necropolis Ruck (black ops)

PAX:
Carmen Sandiego (Q)
Ukulele
Tarnished
Mile High
Photon

Workout: Pre-workout Ruck (black ops)
FNG’s: No

The Thang: Rucked about 2.6 miles around the Fort, Cemetery and over to Mulberry and back.

1/14 – Coronado

Murph

Q – Viper

PAX:
Meatloaf
Spaulding
Fat Amy
Rudy
Landslide
Mr. Deeds (FNG)
Deep water
Norm
Lonzo
Mercy
Huckleberry
Gang box
Party on
Little Giant
Isosceles
Purdy

We morphed. It was cold.

6 – Little Giant

Armstrong Beatdown

Pax:
Armstrong (Q)
Deliverance
Fallout Boy

A Spartan Race training workout. 5 stations: Rope pull up, 100 yd bucket carry, 50 yd tire flip, 50 Muricans, 25 Burpees. After each station, do a lap around the track. After 4 laps, did a session of 5 straight stations.

Discipline Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Workout:
We rucked down sixth street and back. All while discussing various points about being disciplined to reach our goals.
6 Speech
Count-o-rama: 10
Name-o-rama:
Astro
Tarnished
Stalker
Meatloaf
Photon
Callahan
Carmen San Diego
Capital
Isosceles
Van Wilder
Announcements
LDP3
Prayer Intentions

1/13/25
J’Accuse
AO: Foundry
Phat Thor(q)
Viper
Guardian
Geppetto
Meatloaf
Gang Box
Coconut
Bourbon
Lyman
Huckleberry
Landslide

Mission, Principles and Disclaimer given
History of J’Accuse:
The J'Accuse…! letter, written by French author Émile Zola in 1898, was a passionate open letter published in the newspaper. Addressed to the President of France, it accused the French government and military of anti-Semitism and wrongful imprisonment in the infamous Dreyfus Affair, where Jewish army officer Alfred Dreyfus was falsely convicted of treason. Zola's letter exposed corruption, rallied public opinion, and became a landmark moment in the fight for justice and against prejudice. Its title, meaning "I accuse," symbolizes the courage to confront injustice publicly.

Dreyfus Affair:
impact on Theodor Herzl, the founder of modern political Zionism. Herzl, a journalist, covered the Dreyfus Affair and was deeply affected by the rampant anti-Semitism it revealed in France, a country seen as a beacon of liberty and equality. in particular, highlighted the precarious position of Jews even in supposedly enlightened societies. This convinced Herzl that assimilation was not a viable solution to anti-Semitism and inspired his advocacy for a Jewish homeland. The affair became a catalyst for the Zionist movement, emphasizing the need for a secure and independent Jewish state.

What happened?:
The accusation was based on questionable evidence, including a handwritten memo that was later found to be forged.
Despite flimsy evidence, Dreyfus was convicted of treason in a highly publicized trial and sentenced to life imprisonment on Devil’s Island, a remote penal colony off the coast of South America.
He was eventually exonerated in 1906 and reinstated in the army

11’s to BOMBS
Round 1: Bear Crawls
Side 1: Squats 1
Side 2: BBS 10

Round 2: Duck Walks
Side 1: BBS 1 and Squats 10
Side 2: Merkins 10

Round 3: Frog Jumps
Side 1: Merkins 1, BBS 10, Squats 20
Side 2: OC 10

Round 4: Burpee Broad Jumps
Side 1: OC 1, Merkins 10, BBS 20, Squats 30,
Side 2: Burpees 10

Group BOMBS at the end(we did not get to this)
Burpees: 10
OC: 20
Merkins: 30
BBS: 40
Squats: 50

Things to work on: either take away MOT or just work on first cone. Also, add exercises in 5’s not 10’s

Cot:
6: geppetto

We ran too three different AOs all the while having some good mumble chatter. Started at Necroplois then to the Wall then to the Pump House and we turned around at the Levy. 12 Hims got 1% better.
Mile High the Q.
Coconut
Rudy
Callaghan
Warrio
Radio
Guardian
Piggly Wiggly
Photon
Burbon
Badger
One Man Band

5×7 prison beatdown

Pax:
Spaulding – Q
Irish Hoss
Capital
Mike High
Tarnished
Radio
Life Alert
Badger

The thang:
Warm up with potato pickers & chain breakers

Round 1
20 merkins hands on the block
20 arm curls
20 monkey humpers
20 X factors
Repeat- 8 minutes

Round 2
20 merkins
20 chin ups
20 squats
20 American hammers (2 is 1)
Repeat – 8 minutes

Round 3
20 – dips on block
20 – thrusters (no squat)
20 – high knees 2 is 1
20 – big boy sit ups- feet in the block
Repeat – 8 minutes

Round 4
Man makers
4 minutes

Backblast
Dora, Southie, Colson

300
300" graduation workout which involved performing the following exercises in sequential order:
25 pullups,
50 deadlifts at 135 lbs.,
50 pushups,
50 box jumps onto a 24 inch box,
50 floor wipers at 135 lbs.,
50 kettlebell clean and presses at 36 lbs
25 pullups.
The combination of all repetitions for all of the exercises totals 300 repetitions.

1 mile run