F3 Black Swamp

Month: January 2025

  • Grantland (Rotary Park) – Derek Emery

    Backblast: January 22nd, 2025

    AO: The Grantland

    PAX:
    Carmen Sandiego (Q)
    Ukulele
    Bourbon
    Echo
    Badger
    Capitol
    Photon

    Workout: Total Body Workout
    FNG’s: No

    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 five core principles of F3 are:
    Always free
    Open to all men
    Always outdoors
    Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
    Ends in a Circle of Trust

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

    The warmup: 50 SSH’s, hairy rockettes, chain breakers

    The Thang:

    EMOM. Did a variety of workouts for 1 minute for 5 rounds. Each round had 4 exercises and a minute rest. Before each exercise, we did 5 hand release merkins. Exercises were:

    American hammers, coupon circles, curls, bent over rows, coupon overhead press, block squats with release, dips, absolutions, Nolan Ryan’s, grave diggers, ground to overhead press, gorilla humpers, high plank, derkins, imperial blockers, BBSU, man makers, box cutters, Al Gore, ground tricep extension, Freddie Mercury’s, Bonnie Blair’s, WW3SU, mountain climbers and 15 flying squirrels.

    Ended with Willie Mayes Hayes and swimmers.

    Count-O-Rama – 7
    Name-O-Rama
    The Six – Carmen Sandiego
    LDP3
    Ball of Man

  • Grantland (Rotary Park) – Eric Puffenberger

    Black Ops Hill Ruck

    Pax
    Stark
    Callahan
    Guardian
    Isosceles (Q)

  • Grantland (Rotary Park) – Eric Puffenberger

    Black Ops Hill Ruck
    PAX
    Guardian
    Radio
    huckleberry
    Callahan
    Isosceles (Q)

  • Field Of Dreams (Rolf Park) – Alec+Falkenberg

    Meatloaf – Q
    Sven
    Lonzo
    Viper
    Lyman

    10 Burpees
    20 Hillbilly Walkers 2:1
    30 Speedskaters 2:1
    40 Squats
    50 Side Straddle Hops
    Run a lap

    This was not the toughest or most creative beatdown… it was cold and we just needed to keep our bodies moving.

  • The Commons (Levis Commons) – Mike “Gold Star” Niese

    Q – Gold Star

    PAX List-
    Everest
    Huckleberry
    Anchor
    Piggly Wiggly
    Salisbury

  • The Commons (Levis Commons) – Mike “Gold Star” Niese

    Intro- Mission, Principles, & Credo

    Warmup

    Side straddle hops
    Windmills
    Willy Mays Hays

    11's

    1 x Lt Dan, down to chess board, and 10 x Hand Release Merkins

    Once done with 11's, pick up 6 till all are done.

    BLIMPS

    B – 5 x burpees
    L – 10 x lunges (2is1)
    I – 15 x imperial walker (2is1)
    M – 20 x merkins
    P – 25 x plank jacks
    S – 30 x squats

    Run a short lap, repeat BLIMPS

  • The Wall (Riverside Park) – Matt Yarder

    QIC
    Stark

    PAX
    Huckleberry
    Gold Star
    Coconut
    Radio
    Irish Hoss
    Guardian
    Spaulding
    Mile High
    Finkle
    Callahan
    Viper
    Photon
    Huffy
    Tarnished
    Nitrous
    Geppetto

    The Thang
    Simple but tough. Brought back a OG workout from an OG F3 Toledo PAX…ROOSTER!

    This was a ladder up
    1 burpee, run the lower lap
    2 burpee, run,
    3…and so on
    until
    21 burpees, run the lap
    Then Repeato on the way back down starting with 21 again.

    NOR, COR, and our new Na'ntan Guardian with a strong six. He got a little friendly banter from the PAX and busted out an awesome line "My grandma always said 'If you're talking shit about me, then you're leaving someone else alone'". HA! I love that.

    Always an Honor
    Always a Pleasure
    ~Stark

  • The Necropolis (Fort Meigs – Run) – Donald “Radio” Lucero

    Welcome to F3
    Mission Statement
    5 Core Principles
    Creedo
    Warm Up:
    Walk in circle for intro
    The Thang:
    Run to Davis Overlook (2 miles), traverse the hill 2-3 times, return back.
    COT:
    Announcements: Poker Night, CSAUP, Blazing Challenge
    Prayers: Gepetto's father, the unhoused, and the country as we transition.
    .
    PAX LIST:
    Radio – Q
    Bourbon – 6
    Guardian
    Photon
    Phat Thor
    Ukulele
    Mile High
    Doubtfire

  • The Foundry (Gateway Middle School) – Steve “Footloose” Mohr

    1.20.25

    PAX
    Footloose – Q
    Meatloaf
    Waldo
    Rudy
    Viper
    Purdy
    Doubtfire
    Coconut

    Bunny Runny
    Run around the track while others performed a movement (Murder Bunny, Redrum Bunny, Ape-pop) to get the blocks around the inside of the track. On your way around, tag in and the other guy starts running. We didn't do this in partners. Although we cheated at the end, we were able to get all 8 blocks (all PAX) around the track.

    Feedback from the PAX: Mix in other exercises such as a "buy-in" after the run but before you can start one of the block movements.

    COT

  • The Necropolis (Fort Meigs – Ruck) – Derek Emery

    Backblast: January 21st, 2025

    AO: Necropolis Ruck

    PAX:
    Carmen Sandiego (Q)
    Ten Pin
    Echo
    Capitol
    Van Wilder

    Workout: Rrrrrrruck
    FNG’s: No

    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 five core principles of F3 are:
    Always free
    Open to all men
    Always outdoors
    Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
    Ends in a Circle of Trust

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

    The Thang:

    2.4 miles of rucking. Took the new path to the wall and back. Had to walk some extra hills since we got back early.

    Count-O-Rama – 5
    Name-O-Rama
    The Six – Bourbon
    LDP3
    Ball of Man