F3 Black Swamp

Month: December 2025

  • Pump Station (Hood Park) – Thor

    12/21/25
    Pump Station
    Swole Station
    Pax:
    Thor: Q
    Arcy
    Zimba
    Shephard
    Crawdad
    Spaulding
    Tarnished
    Ukulele

    Warmed up,
    Did a lot of curls with some regular exercises inbetween…

  • The Commons (Levis Commons) – Paul Petrillo

    Pax:
    Everest – (Q)
    Anchor

    Warmup:
    Side straddle Hops
    Windmills
    Imperial walkers

    Workout Teams of 2 –

    – 40 reps- Switch between running and reps
    -Flutter Kicks
    -Lt Dans
    -Merkins
    -American Hammers
    -Step Ups /Jump Ups
    -Air presses ( 2 is 1)
    *
    -Burpees
    -LBC (Little Baby Crunches)
    -Mountain Climbers
    -Big Boy SitUps
    -Supermans
    *
    -Freddy Mercurys
    -Dips
    -OUTLAWS (position for flutter kicks, feet together & make a big “O” with them. ½ Each direction CW / CCW)
    -Squats
    -Shoulder Taps

  • The Foundry (Maumee Middle School) – Doug Francis

    12.29.2025 at The Foundary

    W/U
    SSH x 11
    Windmills x 11
    Chain breakers x 11
    Mosey around the track

    The Thang
    Grave diggers (2 is 1) x 11
    Run to/from light post x 11
    Hand release merkins x 11
    Bear crawl to the light and mosey back
    Block swing x 11
    Run x 11
    Burpees x 11
    Crab walk to the light
    Jump squats x 11
    Run x 11

    Curls x 40
    Flutter kicks (4 is 1) x 40
    WW3 x 11

    PAX
    Lug nut
    Footloose
    Arcy
    Manchester
    Waldo – Q

    Footloose – the 6th. Everyone appreciates how he leans and to all 3 Fs

  • The Nest (Fassett Jr High) – Anthony Maletich

    The Final Beatdown

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy

    Tabata w/ 3 sets of 4 exercises. Rounds last 1 minute each exercise, then 45 seconds, then 30. 30 second recovery jog after each set of 4 exercises.
    Set 1: Murican (off balance), KBS, Sit up (w/ block), Presses
    Set 2: Curls, Block Squat, Box Cutters (w/ block), Row
    Set 3: Murican (incline), Block Toe Taps, Flutter Kick (w/ block), Man Maker

    50 mph winds and light snow, a great way to end the year.

  • The Gauntlet (Rivercrest Park) – Randy “Echo” Pelc

    Echo-Q
    Geppetto
    Longhorn
    Opening. We went for a walk/ruck. Geppetto has a bum knee and I wasn’t feeling well, so we decided to just walk.
    Closing and Longhorn was 6!

  • The Pit (Kingsbury Park) – Zach Kreischer

    New Years Eve Eve Beatdown
    1 mile run
    100 thrusters
    200 merkins
    150 coupon curls
    150 LBC
    1 mile run

    COT
    PAX: Besse & Colson

  • The Necropolis (Fort Meigs – Ruck) – Jesse Tovar

    Ruck
    Date: December 23, 2025
    Location: Lower Necropolis – Perrysburg, OH
    PAX:
    Longhorn – Q
    Van Wilder
    Meatloaf
    Arcy
    Reset
    Guardian
    Flipper
    Echo
    Doubtfire

    F3 – Fitness, Fellowship, Faith
    Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    The core principles of F3 are that it must:
    Be free of charge
    Be open to all men
    Be held outdoors, rain or shine, heat or cold
    Be 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.
    End with a Circle of Trust

    The “Thang”:
    PAX lined up in pairs of 2 and/or 3 moving about as they wishes or where mumble chatter pulled them. Rucked to Pump Station and back. Circled the parking lot a few times until runners came back to circle up.

    COT
    COR-NOR-Six-LDP3-Announcements-Prayer

    The Six – Meatloaf.

    Announcements – HC and pay Huck for the holiday party! New Years at Waterville AO and go to Echo pond afterwards for Polar Plunge.

    Mile High led the closing prayer and took the photo

  • The Pit (Kingsbury Park) – Aaron Hallien

    Debating coming tomorrow morning 12/29 to defiance. Anyone going to be there? Text me if possible.
    Aaron – F3 'Furball' 636-399-8070

  • Pump Station (Hood Park) – Tarnished

    Date: 12/28/2025
    Time: 6:15 – 7:00 AM
    Location: Hood Park – Downtown Perrysburg

    The 11s of Christmas

    Pax: 4 Total
    Colt 45
    Ukulele
    Spaulding
    Tarnished – Q

    F3 Fitness, Fellowship, Faith

    Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

    5 Core Principles:
    Free of charge
    Open to all men
    Always held outdoors
    Led in a rotating fashion by men participating in the workout
    Ends in a circle of trust

    Disclaimer

    Warmup: Abe Bogada, Arm Circles, Michael Phelps OYO

    Thang: A block 11 Workout with rep count increasing from 1 to 10 at the bottom and decreasing from 10 to 1 at the top. The block stayed with the PAX the entire workout.

    Exercises:
    Bottom – Man-makers or Blockees
    Mode of Transportation Up – Rifle Carries
    Top – Grave Diggers 2×1
    Mode of Transportation Down – Suitcase Carries

    COT
    Count-O-Rama
    Name-O-Rama
    6: Colt 45
    Announcements
    LDP – Lead Right (Q3)
    Prayer

  • The Pit (Kingsbury Park) – SAMUEL D ANDRES

    Norwegian 4×4 post feast burn
    Dora, Southie, Colson

    Mile run
    4-minute intervals of running at 85%, then walking for 4 minutes. Four rounds