F3 Black Swamp

Month: February 2025

  • Bible Study/Leadership Training – Spaulding

    Naming day! Beat down for The Nightmare

    Pax:
    Gold star
    Radio
    Carmen San Diego
    Badger
    Van wilder
    Nitrous
    Piggly Wiggly
    Thai guy
    Huckleberry
    Bourbon
    Tarnished
    Fat Amy
    Purdy
    Guardian
    Pimento
    Oil change
    Van Gogh
    Coconut
    Spaulding -Q
    Warm up
    Side straddle hops
    High knees
    Arm circles

    Count off by 2s
    Mosey over to the basket ball court

    Each ten at one end
    Round of 7s (like 11s)
    One end of the court 6 perfect merkins (hand release and shoulder tap)
    Bear crawl to half court
    Do 1 imperial walker and 1 hill Billy
    Bear crawl back
    Continue until one whole team is done
    Losers have to do a 10 burpee punishment

    Next round
    Same set up round of 7s
    Start with 6 jump squats
    Crab walk to half court
    Do 1 X factor
    Sprint back
    Continue until one whole team is done
    Losers have a 10 burpee punishment

    Cool down with a big lap around the whole AO with mumble chatter and name suggestions

    Guantanamo tree huggers
    41 birthday circle merkins for guardian

    Name the AO
    The Nightmare

  • Grantland (Rotary Park) – Mile High

    I think some one missed posted there Back Blast (Iso).
    Cause today is the real 12 February 2025
    Today we all worked together, while working on Cadence.
    7 Strong HIM including an FNG.
    Mile High the Q
    Badger the 6
    Binford
    Echo
    Snooki FNG
    Burbon
    Irish Hoss

  • The Necropolis (Fort Meigs – Ruck) – Mile High

    Between the two Beat downs we stacked 14 standing tall.
    6 runners and 8 ruckers this beat-down will not be forgotten by those that rucked they will feel it in there hearts and there forearms. Great work by all who showed up and got 1% better.

    Mile High the ruck Q.
    Binford ruck
    Doubtfire ruck
    Echo ruck
    Radio ruck
    Bulldog ruck
    Gulliver ruck
    VanWeilder ruck

    VanGough the Runner Q
    Lyman runner
    Purdy runner
    Coconut runner
    FullPull runner
    Guardian runner

  • The Mud Hole (Ruck at Pearson Park) – Derek Emery

    Backblast: February 12, 2025

    AO: The Mudhole

    PAX:
    Carmen Sandiego (Q)
    Raven
    Fallout Boy
    Armstrong
    Pinto

    Workout: Tabata Ruck
    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: chain breakers, Willie Mayes Hayes

    The Thang:

    Started with a reverse Indian Ruck which the front person did 5 merkins then caught back up to the group. We rotated each time.

    After we finished, we did a 20/10 tabata. Exercises were: squats, planks, Al Gores and CPR’s

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

  • Grantland (Rotary Park) – Eric Puffenberger

    Maple st black ops ruck

    Pax
    Isosceles-Q
    Callahan
    Guardian
    Van Gogh
    Purdy
    Huckleberry
    Malware

    Walked the hill on Maple St for an hour

  • Grantland (Rotary Park) – Eric Puffenberger

    Maple st black ops ruck

    Pax
    Isosceles-Q
    Callahan
    Guardian
    Van Gogh
    Purdy
    Huckleberry
    Tarnished

    Walked the hill on Maple St for an hour

  • Coronado (Keener Park) – Trevor Miller

    Coronado – 02/11/2025

    19 PAX pushed themselves this morning. The path was still a bit snowy and icy, but very little wind and lots of chatter this morning.

    Standard Murph for Coronado:
    2 loops counter clockwise (~0.9miles)
    20x (5 pullups + 10 merkins + 15 squats)
    2 loops counter clockwise (~1.1miles)

    PAX

    Mercy
    Yoshi
    Lonzo
    Viper
    Thin Mint
    Party On
    Huckleberry
    Stark
    Doogie
    Meatloaf
    Isosceles
    Gang Box
    Landslide
    Djibouti
    Rudy
    Footloose
    Deepwater
    Irish Hoss
    Norm – Q

  • The Necropolis (Fort Meigs – Run) – Dan Miedema

    PAX
    Guardian
    Full Pull
    Purdy
    Lyman
    Coconut
    Van Gogh (Q)

    Ran under the bridge past the waste facility down the new path to the WALL to PUMP STATION through downtown past THE LEVY to NIGHTMARE and back. We took elm to second to boundary and back.

  • The Nest (Fassett Jr High) – Anthony+Maletich

    Pinto Beatdown

    Pax:
    Deliverance
    Fallout Boy
    Pinto (Q)

    Took turn drawing from the F3 workout deck, doubling the reps.

  • Camelot (Generals Ice Cream) – Golden Gate

    2-10-25

    Site Q: Purdy

    PAX:
    Golden Gate (Q)
    Vespa
    Doubtfire
    GMO
    Guardian
    Purdy
    Salisbury
    Diesel
    Rudy
    Norm

    Warmup
    Chain breakers on a 5 is 1 count.
    Motivators starting at 5, down to 2. Demotivators starting at 2, up to 5.
    Plank Jacks, 13 on a 4 count (2 is 1).

    Run to ballfield diamond

    3 rounds of exercises. Start at Home, sprint to 1st, First set, Sprint to 2nd , Second set, Sprint to 3rd, Third set, Sprint home (sliding encouraged).
    Round 1
    1st Base: 30 Mountain Climbers
    2nd Base: 8 Absolutions
    3rd Base: 9 Dry Docks

    Round 2:
    1st Base: 30 Nolan Ryans
    2nd Base: 8 Cracker Jacks
    3rd Base: 3 Yurpees (2 is 1)

    Round 3:
    1st Base: 11 Moon Gods and all on left side
    2nd Base: 6 Doggy Paddles (2:1)
    3rd Base: 9 Hill Billies (2:1)

    Field of Dreams.
    Group 1 starts at 1st base does Squats (AMRAP)
    Group 2 starts at 2nd base, does Merkins (AMRAP)
    Group 3 starts at 3rd base, does LBCs (AMRAP)
    Group 4 starts at home, does 15 burpees.
    Once group at home is done, next station, all groups sprint to next station and perform designated exercises. Continue till I say stop.

    Run back to Flag