F3 Black Swamp

Month: January 2026

  • Coronado (Keener Park) – Lee “Purdy” Kramer

    01/06/25 – Coronado –
    Murph
    WARM UP: Mumble Chat
    WORKOUT: Murph
    Purdy – Q
    Quick Draw
    Viper
    Doubtfire
    Mercy
    Lonzo
    Landslide
    Tackleberry
    Shepherd
    Fat Amy
    Doogie
    Lug Nut
    Footloose

  • The Mud Hole (Ruck at Pearson Park) – Koen Masell

    I’m interested in trying out F3. My buddy Samuel Cordova invited me a few months back and I declined – I’m interested in trying it out now.

  • Camelot (Generals Ice Cream) – Jake Zinz

    1-5-26 Cell Block C

    Vespa- Q
    Viper
    OSHA – 6
    Echo
    Purdy
    Arcy

    F3, mission, 5 core principles, credo. Warm up: 20 ssh (not 404), windmill. Arm circles.

    1 Burpee
    5 Lt. Dans
    10 big boys
    15 merkins
    20 squats
    25 ssh
    Mosey
    Repeat

    Wall sit cool down, stretch.
    Countorama
    Namorama
    6
    Announcements
    LDP3
    Prayer intentions
    Ball o man

  • The Nest (Fassett Jr High) – Anthony Maletich

    The Last Hurrah!

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy

    A final Christmas themed workout, on tabata timer with 90 second stations
    Sled w/block (out and back at a jog to hit the mark)
    Battle Rope (alternating, double, kneeling alternating)
    Lords of Leaping (skaters, elf (smurf) jacks, bonnie blairs)
    Block (Presses, Christmas (Kettle) Bells, Elf (man) makers)
    Abs (Reverse snow angels, Christmas stars (starfish), Gift Box Cutters)

  • The Pit (Kingsbury Park) – Sean O’Donnell

    5 January 2025 Backblast: Colson, Pennywise, and Southie posted.

    The Warmup: SSH, Don Quixotes, Sir Fazio Arm Circles

    The Beatdown: Mike Tyson & WW2
    – Lt Dan walk
    – Mosey back
    – Cocaine Bear Crawl
    – Mosey back
    – Frog Jump walk
    – Mosey back
    – Lunge walk
    – Mosey back
    – Squat Hold walk
    – Mosey back
    – High Knees mosey
    – Mosey back
    – Burpee walk
    – Mosey back

    Mosey to the shelter. Do the following exercises 3x:
    20 – Dips
    15 – Derkins
    10 – Step Ups (L+R=1)

    Mosey to Extraction Site (Lift Station)
    1 Stair Climb
    1 Minute Plank

    Mosey back to shovel flag/parking lot.
    End with COT.

    *Announcement: Colson is arranging a ruck march/2026 planning meeting for his next scheduled Q workout. Stay tuned…

  • Pump Station (Hood Park) – Derek Emery

    Backblast: January 4th, 2026
    AO: The Pump Station

    PAX:
    Tarnished
    Spaulding
    Colt 45
    Carmen Sandiego (Q)

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

    Credo is leave no man behind, but leave no man where you found him.

    Workout name: Drop it like a squat

    Warmup: squativators (added monkey humpers to it for added joy) Willie Mayes Hayes, dodo birds, failure to launch

    Another level legs exercise by larceny. Squat jacks until you hear the word level in which you do a Bonnie Blair.

    THE THANG:

    We used our legs today.

    1st circuit: Goblet squats, worthy squats, ground to overhead, cactus jump squats, gargoyles and Joey in the Pouch

    2nd circuit: 2 minute wall sit. 30 second break. 1 minute 30 second wall sit, 30 second break. 1 minute wall sit, 30 second break, 30 second wall sit.

    3rd circuit: 50 squats with calves raised the whole time.

    Count a rama: 4
    Name a rama
    Sixth: Spaulding

    COT
    Ball of man

  • Run @ the Pump Station (Hood Park) – Derek Emery

    Backblast: January 4th, 2026
    AO: The Pump Station

    PAX:
    Nomad
    Echo
    Colt 45
    Carmen Sandiego (Q)

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

    Credo is leave no man behind, but leave no man where you found him.

    Workout name: Hills

    THE THANG:

    Put on our vests and ran hills. Each time it was a different variance. It was either a jog, suicides, karaoke, running backwards, and lunges.

    Count a rama: 4
    Name a rama
    Sixth: Carmen Sandiego

    COT
    Ball of man

  • The Gauntlet (Rivercrest Park) – Samuel

    Mondays are the best days to get out and get after it.
    Six HIMs got 1% better.
    Mile High the Q and the 6.
    Huckleberry
    Spaulding
    Bourbon
    Nitros
    Oil Change

  • The Necropolis (Fort Meigs – Run) – Samuel Cordova

    Christmas Eve eve and 10 HiMs braved the cold and put in some work…
    Mile High Run Q
    Isosceles (run)
    Ruck…
    Flo
    Long Horn
    Echo
    Doubtfire
    Meatloaf
    Flipper
    Guardian
    VanWilder
    Reset

  • The Fortress (Grace Church) – Guardian

    Pax:
    Coconut
    Geppetto
    Tarnished
    Photon
    Longhorn
    Deliverance
    Reset
    Landslide
    Stark
    Callahan
    Binford
    Isosceles
    Spaulding
    Guardian – Q