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F3 Black Swamp | June 20, 2024

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The Fortress (Grace Church)

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Date(s) - 10/10/2020
6:30 am - 7:30 am

Site Q - Jennay

The Fortress


Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field.  Plenty of space here to craft a diabolical smokefest for even the strongest PAX.

Park at Grace Church off of East Boundary Drive.

SATURDAYS always followed up with 2nd F (fellowship) at Lamplight Cafe and Bakery located at 121 W. Indiana ave. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.


  1. Huffy

    Drop Dead Legs – The Beatdown! Another Huffy Production
    Cast (or (23) PAX):
    Heisenberg, Mulan, Enron, Wipers, Coconut, Chopsticks, Okay, Mr. Glass, Peach, Isosceles, Flo, Jenay, Landslide, Huckleberry, Spaulding, Lykan (FNG), Stark, Calihan, Lego, Doubtfire, Fossil, Two-Buck Chuck, Huffy (Q)
    Started off in the COT where we went through the F3 Info:
    1st F stands for Fitness, 2nd F stands for Fellowship, 3rd F stands for Faith
    The mission of F3 is to plant, grow and serve small men’s workout groups for the invigoration of male community leadership.
    The workouts are:
    – free of charge
    – open to all men
    – held outdoors, rain or shine, heat or cold
    – led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    -And end with a Circle of Trust
    The Disclaimer: Remember I am not a professional, and it’s you verse you, you’re the only one who knows your capabilities so modify if necessary.
    With that said I demonstrated a couple of the new cinderblock moves and thoroghly confused everyone on my first explanation of the Beatdown. The workout consist of 5 lines, a starting line and 4 more spaced ten yards apart. A gave a starting number and exercise. At each station you double the number you do. An example would be 2 cinder curls. You do 2 cinderblock curls at the starting line, 4 at the next line, 8, at the next line 16 at the next line, and finally 32 at the last line. That’s 31 reps if you start at 1, 62 reps if you start at 2, and 124 reps if you start at 4. We also did suicides after ever 3 exercises. Simple Right?!? Once we started I heard grumblings over starting with 2 reps on certain exercises, and heard the PAX grunting to get through the later sets to a point where it sounded like Arnold Schwarzenegger working his way through a line in an action scene. I love the effort!! Total music to my ears!! The exercises were the following:
    Start # Double Count at Each Cone
    4 Staggered Squats
    2 Cinder Curls
    1 Man Maker
    1 Rock Star (Jump Tucks) No Cinderblock (Sprint Back)
    2 Staggered Cinder Merkins
    4 Cinder-Bent Rows
    2 Thrusters
    2 Incline Merkin Hands on Cinderblock
    1 Cinder Swings
    2 Jump Squats
    2 Lower Half Cinder Curls
    2 Decline Merkins Feet on Cinderblock
    1 Overhead Press
    2 Upper Half Curls
    4 Smurf Jacks No Cinderblock (Sprint Back)
    2 Merkins No Cinderblock (Sprint Back)
    2 Upright Rows
    2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
    Victory Lap – Repeato Yay!!
    Nobody finished the beatdown but Stark and Spaulding made it the farthest. We ended in the COT. Chopstick was the 6 (probably the youngest 2.0 6 at any regular beatdown). He did an awesome job letting us know how he enjoyed the hard work. He handled himself very well for one of our younger PAX!! Great Job Chopstick!! Next we named our FNG Lykan. He comes from Howell, MI. You connect the dots. Announcements for the Flo Ruck!! 2 Week away!! Prayers for the Sylvania Officer that past and that we as men in the community step up and litf the souls of our brothers and sister, and that our country is lifted up into Gods favor and that he gives us the discernment and wisdom to see the good and the evil and give us the strength to choose and act on the good!!
    Thanks for all the support brothers!! I am humbled by your great efforts and all of your friendships!! A sincere thanks to each and every one of you!! May you all be as Blessed as I feel in and out of F3!!

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