F3 Black Swamp

Month: February 2026

  • The Nest (Fassett Jr High) – Anthony Maletich

    Pizza Day!

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy

    8 cones in a circle. All exercises 20 reps on the 8 cones. Do exercise then go to the center, which is Uno station. Cones (evens are block exercises)
    1) Dips 2) KBS 3) Boxer sit ups 4)Thrusters 5) reverse snow angels 6) curls 7) skaters 8) off balance muricans.
    (Pizzeria) Uno station. Draw card and do number of reps. Red = absolution, Yellow = CPR, Green = WW3 sit up, Blue = Burpee. Skip card = skip Uno exercise, Reverse = reverse direction on outer cones, Wild = 1 of each Uno exercise. Removed numbers 0, 1, and 2 as well as Draw 2 and Draw 4 cards.

  • Camelot (Generals Ice Cream) – Derek Emery

    Backblast: February 9th, 2026
    AO: The Camelot

    PAX:
    Vespa
    Purdy
    Big Spoon
    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 find him.

    Workout name: I like to move it, move it

    Warmup: 50 SSH’s, swimmers

    THE THANG:

    1 mile circuit. Run down the trail and back. Along the way there were stations. Partnered up and split the reps. Big Spoon was with Purdy, Vespa was with me.

    1st cone: reps of 50
    Plank Jacks
    V Taps
    Mike Tyson

    2nd cone: reps of 100
    Squats
    Merkins
    Flutter kicks

    3rd cone: reps of 150
    Monkey Humpers
    SSH’s
    LBC’s

    Sprinted back to the 2nd cone: reps 100
    Mountain climbers
    American Hammers
    Flying squirrels

    Ran back to the 1st cone: reps 50
    Absolutions
    Bonnie Blair’s
    Burpees

    Jump rope if finished early (which Purdy and Big Spoon did)

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

    COT
    Ball of man

  • The Gauntlet (Rivercrest Park) – Mike “Gold Star” Niese

    2.9.26 – The Gauntlet– Playground Shenanigans

    Pax list:
    Q – Gold Star
    Irish Hoss

    What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

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

    Warmup
    >Potato Pickers – in cadence
    >Imperial Walkers – in cadence
    >Windmills – in cadence

    Beatdown = Playground Fun!

    Fun with playground equipment
    >10 x Step ups on tables
    >10 x Dips on swivel steps
    >Up playground stairs, run across and down
    >5 x Pull ups
    >10 x BBSU
    >10 x Donkey Kicks on wall
    (4 circuits around the playground)

    Mosey over to the sledding hill

    Instead of 2 teams racing, Irish Hoss and myself took turns sledding. While one ran up the hill, the other did an exercise.
    >Merkins
    >Lt Dans
    >Shoulder Taps
    >Squats
    >Mike Tysons
    *icier and compacted snow definitely led to long runouts, halfway across the soccer field.

    Mosey back to the flag

    COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture

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

    2/9/26

    Pax
    Footloose -Q
    Rudy
    Viper
    Meatloaf

    Common core

    Ladder
    6-9-12 reps

    Exercises
    LBC’s
    Box cutters
    J los
    Crab cakes
    Captain Thors
    Pickle pounders

    Run to stop sign and back (200 yards ish)

  • The Pit (Kingsbury Park) – Zach Kreischer

    Merkins in the Moonlight
    PreThang:
    25 Don Quixotes
    10 Jacks

    Thang:
    Merkin Mile: 1-mile run with 1/4 mile pause for 25 merkins each

    Merkin Jax: 1:4 ratio of merkin to plank jack (up to 5:20)
    50 BBC
    20 Jackass Merkins: 1 merkin to 2 donkey kicks (not stacked)
    50 LBC
    25 Superman
    15 Knerkins

    COT
    PAX: Southie & Colson

  • Leadership Ruck – Fitness of the Body, Mind, and Soul – Randy “Echo” Pelc

    Echo-Q
    Photon
    Deliverance
    Spit Valve
    Tarnish
    Binford
    Meatloaf
    Van Wilder
    Isosceles
    Dutch
    Opening, then 9 of us rucked. Isosceles and Dutch ran!! ISO had a cool icicle hanging from his hat when they got back!!
    Closing and Photon was 6!

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

    Backblast: February 8th, 2026
    AO: The Pump Station Run

    PAX:
    Ukulele
    Tarnished
    Lonzo
    Spaulding
    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 find him.

    Workout name: Run like the winded

    Warmup: Slow jog up the hill. We added butt kickers, high knees and karaoke. Sprint, jog, sprint, jog to the cones. Then 3/4 speed up the hill.

    THE THANG:

    First hill we sprinted the whole way. Next we did reverse suicides, meaning sprint up the whole way and sprint back up to the top of the hill at each come until you got to the bottom. Next was the towel run. We partnered up. One held the towel that was wrapped around the PAX to provide resistance. We ran up the hill while rotating at each cone. Second time up we ran forward to the first cone, ran backwards to the second, visa versa the whole way up.

    We ended with a tabata squat that helped us stretch.

    Count a rama: 5
    Name a rama
    Sixth: Tarnished

    COT
    Ball of man

  • Pump Station (Hood Park) – Guardian

    2/8/26 0615-0700 “42” @ Pump Station

    Crisp morning, low wind, 1984 playlist for the win!

    F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

    5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

    F3 credo “Leave no man behind, but leave no man where you find him.”

    Pax:
    Geppetto
    Spaulding
    Carmen San Diego
    Ukelele
    Lonzo
    Gold Star
    Tarnished
    Guardian – Q

    Started with 21’s (simple math, 2:1 21’s = 42)
    2 rounds to start since Lonzo can’t count.
    Hill/Ladder style workout – 2-4-6-8-10-12 (added up = 42) started with 2 burpees at bottom of the hill, sprint up hill for 2 perfect merkins, mosey down hill and repeat with 4 burpees, sprint hill, 4 perfect merkins and so on. After the round of 12, come back down the ladder starting with 12 2:1 x-factors at the bottom of the hill and 12 BBSUs at the top.

    Pick up the 6 to end and circled up at the bottom of the hill with 1 more round of 21s.

    COR
    NOR
    6- Gold Star
    Announcements
    LDP3
    Prayer

  • The Fortress (Grace Church) – Spaulding

    Pick Your Poison

    Pax:
    Van Wilder
    Coconut
    Stark
    Tarnished
    Photon
    Binford
    Deliverance
    Spaulding- Q

    Warm ups
    Arm circles
    Potato pickers

    The thang:
    600 LBCs
    500 side straddle hops
    400 block presses
    300 curls
    200 merkins
    100 Lt. Dans
    Must do:
    50 burpees/ man makers
    25 absolutions

    Take reps off:
    100 bearcrawl or crab walk to the far cone
    50 bear crawl or crab walk to light post and back
    25 run down to far light post and back

  • The Battlefied Ruck (The Shops At Fallen Timbers) – Jason Nofziger

    2/7/26 Ruck & Run

    PAX:
    Waldo
    Norm
    Doogie
    Lonzo
    Mercy
    Crawdad
    Arcy
    Djibouti
    Fat Amy (Q)

    Ruckers rucked, runners ran.
    All got better!