F3 Black Swamp

Month: February 2026

  • The Pit (Kingsbury Park) – Nigel “Bob Ross” Hogan

    Workout: Murph
    F3 Men present: Bob Ross, Kolson, Southie
    1 mile run
    300 squats
    200 pushups
    100 pull ups
    COT

  • Grantland (Rotary Park) – Tommy

    Q: Callahan

    Huckleberry
    Spaulding
    Bourbon
    Photon
    Guardian
    Rumor
    Echo
    Big spoon
    Callahan

  • The Armory (Waterville Library) – Manchester

    6 PAX goofed a bit and got 1% better

    Manchester – Q
    Rudy
    Huckleberry
    Vespa
    Norm
    OSHA

  • Coronado (Keener Park) – Jason Nofziger

    2/10/26 Coronado

    PAX:
    Guardian
    Rudy
    Ukulele
    Lonzo
    Shepherd
    Spaulding
    Norm
    Footloose
    Geppetto
    Mercy
    Manchester
    Crawdad
    Fat Amy (Q)

    We attempted the BURPH. As a group, complete the Murph and then celebrate the birthday of 2 PAX (Fat Amy & Ukulele).

    Keener gravel path still an ankle twister, took the towpath instead.
    While completing Murph reps, enjoyed Superbowl Halftime Headliners music trivia.

    Finished the morning with coffee and donuts from the back of a van

  • Wakanda (Maumee High School) – Eric Puffenberger

    Pax
    Wario
    Crawdad
    Footloose
    Chubbs
    Isosceles- Q

    Did some running and broga. Held coffeeteria afterwards

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

    Backblast: February 10, 2026
    AO: The Necropolis Ruck

    PAX:
    Van Wilder
    Arcy
    Huckleberry
    Meatloaf
    Longhorn (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 find him.

    THE THANG:

    Rucked over the bridge and went down along the river bank, seen some deer walking on the frozen water banks. Also, heard water streaming on part of the Maumee river so maybe the deer should be more careful walking on the river! Good ole fashion ruck in pairs.

    Ending done by Mile High who Q'd the run

    Count-o-Rama:
    Name-o-Rama: 6 was myself

    COT
    Ball of man

  • The Wall (Riverside Park) – Brad Cheatwood

    Dad Bods Be Damned

    The workout was designed around the "work of a homemaker/work from home dad". Some timing, bottlenecks and ice build up impacted the plan but all PAX made the best of it. with five locations the workouts included Freddie Mercury's, American Hammers, Aussie Merkins, Imperial squat walkers, burpees, N.S. burpees, Harambe's, block swings,grave diggers.

    PAX
    Flo
    Big Spoon
    Rumor
    Photon
    Tarnished
    Longhorn
    Guardian
    Geppetto
    Carmen Sandiego
    Doubtfire – Co Q
    Coconut
    Mile High
    Finkle
    Jersey
    Fat Amy
    Spaulding
    FNG – Black Gold
    Quick Draw – Co Q

  • The Mud Hole (Ruck at Pearson Park) – Anthony Maletich

    Leadership Ruck – 5 C's

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy
    Pinto

    A Leadership Ruck at The Mud Hole. Reviewed (most of) the 5 C's. Added several more. Pinto had more C's of Character, Chemistry, and Capacity. Talked about what qualities mattered most. Did a post-ruck Coffeeteria as well.

  • Field Of Dreams (Rolf Park) – Lee “Purdy” Kramer

    02/11/26 – Field of Dreams –
    Strong is the New Sexy
    WARM UP:
    – Toe Touches
    – Calf Stretches
    – Tie Fighters & Reverse Tie Fighters – baby arm circles in lunge position
    WORKOUT: Circle Up
    – 10 Motivators (cadence)
    – Curls – 100 or AMRAP
    – 10 Squativators
    – Wave Merkins (to 10) – Plank position in circle start with one and end at 10
    – Side Straddle Squats – This is a side straddle hop while in chair position. Begin in Chair position (a squat with your legs together) and arms to your side. Jump to the squat position with your legs apart and raise your hands up like a side straddle hop while in a squat.
    – Shoulder Press – 100 or AMRAP
    – Daft Punk (12 count exercise) – Right leg lunge forward (step back to center after each) / Right leg lunge sideways / Right leg lunge back / Left leg lunge back / Left leg lunge sideways / Left leg lunge forward. This completes one full Daft Punk.
    – Bent over Rows – 100 or AMRAP
    – Big Boy Sit-ups – 100 or AMRAP
    COOL DOWN:
    – Cat Pose
    – Downward Dog
    – Toe Touches

    Purdy – Q
    Flo
    Lonzo
    Lyman

  • The Commons (Levis Commons) – Paul Petrillo

    AO: The Commons

    PAX:
    Everest – Q
    Goldstar
    Miley
    Red October

    Warm ups
    Side Straddle Hops
    Windmills
    Imperial Walker

    25 reps each- chosen by catching football
    – RIGHT Hand

    1 – Burpee
    2 – LBC (Little Baby Crunches)
    3 – Mountain Climbers
    4 – Lt Dans
    5 – Squat Jump
    6 – Step Ups /Jump Ups
    7 – American Hammers
    8 – Dips

    – LEFT Hand-
    1 – Flutter Kicks
    2 – Clock Merkins
    3 – Air presses ( 2 is 1)
    4 – Wall Sit (count around)
    5 – Big Boy SitUps
    6 – Freddy Mercurys
    7 – Shoulder Taps (plank postion)
    8 – Box Cutters
    ***_____Run (lap) every 3 sets ______***