Image Image Image Image Image Image Image Image Image Image

F3 Black Swamp | July 19, 2024

Scroll to top


One Comment

Rabbit Hole (Whitehouse Library)

Loading Map....

Date(s) - 03/18/2022
5:30 am - 6:15 am

Site Q - Fat Amy

Rabbit Hole


Come on out to our newest location added November 12, 2021 in beautiful Whitehouse, Ohio. This beatdown is the first Friday beatdown in the Black Swamp region.

Opening day crew in the Gloom:

Rabbit Hole Opening Day Crew


  1. Jason Nofziger

    Unlucky Friday

    QIC: Fat Amy
    PAX: Rudy, Footloose, Manchester, Doubtfire, Huckleberry, Fat Amy

    F3 Mission: Fitness, Fellowship, Faith;
    To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)

    Warm-up: Motivators (10 to 1)

    The Thang:
    BOMBS: Partner up
    Pax 1 does exercise while Pax 2 runs to the cone and back. Swap out and continue the exercise until each amount of reps are complete.

    100 Burpees
    150 Overhead presses with cindy
    200 Merkins
    250 Big Boy Sit-ups
    300 Squats

    COT: 6, Announcements, Prayer

Submit a Comment