F3 Black Swamp

Month: April 2026

  • Field Of Dreams (Rolf Park) – Andrew Landis

    F3 Mission
    Core Principles
    Credo

    PAX:
    Scoober
    Lyman
    Rudy
    Wario
    Sven -Q

    SwampBall-Bata – all exercises and movements had the intention on preparation for swampball season, whether cardiovascular endurance or injury prevention

    Warmup:
    Windmill and Arm Circles

    The Thang:
    Tabata Sequence with 4 quarters of two exercises per quarter:
    1: Shuttle Sprint and Up-downs
    2: Squats with calf raise and grapevines down and back
    3: Side planks with top leg raise (These were a burner, humbling to most of us)
    4: Box Cutters and Glute Bridge

    Countorama (5)
    Name-o-rama
    Scoober was the Six
    LDP3
    Announcements
    Ended in Prayer.

    Lots of mumblechatter: Kids memorizing scripture and involved in some Bible Quiz competitions.

    It was an honor to lead. #ISI

  • The Necropolis (Fort Meigs – Ruck) – Dave Walbom

    Pax
    Additional Information
    Lullaby

  • The Necropolis (Fort Meigs – Ruck) – Dave Walbom

    Substitute Ruck

    Welcome
    Mission
    Principles

    Pax
    Guardian
    Meatloaf
    Gulliver
    Van Wilder
    Arcy
    Flo (Q)

    Rucked 2+ miles to The Wall and returned stopping to perform merkins of increasing repetition
    1, 4, 9, 16, 25 and 36 with rucks on.

    COT

  • The Commons (Levis Commons) – Carl “Crawdad” Miester

    4/21/2026

    Pax

    Q -Crawdad

    Anchor
    Everest
    Gold Star
    Wario

    The Thing….

    55 year old birthday beatdown -theme is 55

    Warm Ups
    SSH
    Chain Breakers
    Arm Circles forward/backward
    Potato Pickers

    5.5 Min
    5 Burpees
    Sprint from chess board to Fire Pit
    10 Merkins
    Mosey back to chessboard area
    Reapeato for the 5.5 min

    DORA in teams…
    One partner works, other partner runs a lap repeat until team reps complete

    55 Burpees
    55 Squats
    55 Big Boys
    55 lunges ( 2 is 1)
    55 Absolutions

    Round of mary ( 55 reps each)
    Mountain Climbers
    5 sec plank
    Bigs Os
    LBC

    PLaylist……..

    Tom Waits – Ol'55
    Cracker – Happy Birthday to Me
    blink-182 – What's my age again
    Sammy Hagar -I can't Drive 55
    NOFX -New happy Birthday
    "weird Al" Yankovic – Happy Birthday
    Eddie Spaghetti -I dont want to grow up
    Dropkick Murphys – H.B.D.M.F
    Bowling for Soup – Getting old sucks ( but everyones doing it)
    Social Distortion- Story of my Life
    Descendents – When I get Old

  • Coronado (Keener Park) – Carl “Crawdad” Miester

    4/21/2026

    PAX

    Q-Crawdad
    Mercy
    Shepard
    Rudy
    Doogie
    Spalding
    Houdini
    Waldo
    Hamm
    Djibouti

    The thing…. Murph
    1 mile run / 100 pull ups / 200 Merkins / 300 squats / 1 mile run

    six – Houdini

    Playlist top 100 from 1971 -pretty terrible
    Switched to 1989 year i graduated HS – not much better Bobby Brown and Paula Abdul

    Six – Houdini

  • The Mud Hole (Ruck at Pearson Park) – Raven

    This morning’s ruck was

    Cancelled due to lightning

    ☹️

  • The Necropolis (Fort Meigs – Run) – Andrew Landis

    Backblast: April 21st, 2026
    AO: Lower Necropolis Run

    PAX:

    Mile High
    Photon
    Lullaby
    Sprocket
    Rumor
    Isosceles
    Van Gogh
    Dutch
    Coconut
    Flo
    Van Wilder
    Guardian
    Arcy
    Meatloaf
    Gulliver
    Sven (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, and end in a circle of trust.

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

    Workout name: GCM taper Run

    Many pax running the relay, and the half this Sunday, route is many shorter out and backs to allow for modification of distance and pace and never be too far away from the flag.

    Count-o-Rama:
    Name-o-Rama

    The Six: Iso

    The six and other pax spoke about Fossil and opportunities to support him and his family this week.

    COT

  • The Gauntlet (Rivercrest Park) – Samuel Cordova

    5 HIMs from BlackSwamp got 1% better.
    Mile High the Q and the 6
    Burbon
    Finkel
    Oil Change
    Huckle Berry
    Honored to lead.

  • Grantland (Rotary Park) – Afonso Cardoso

    Backblast: April 15th, 2026
    AO: Grantland

    PAX:
    Bourbon
    Guardian
    Thor
    Stark
    Cocktail
    Carmen Sandiego
    Spaulding
    Van Gogh
    Ukulele (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: The Vator Workout

    Warmup: chain breakers, windmills, SSH

    The THANG:

    Back to back alternating isometric and plyometric exercise 1 min each then 30 sec rest and repeat
    First bench jump squats and wall sit
    Second hop over block and overhead hold
    Third bonnie blairs and lunge hold
    Fourth clap merkins and block farmer hold
    End Tuck burpees for 1 min and 4min plank 1 min wall push

    Count-o-Rama: 9
    Name-o-Rama
    The Sixth: Spaulding

    COT
    Ball of man

  • Camelot (Generals Ice Cream) – Jason Nofziger

    4/20/26 Camelot – I Just Felt Like Runnin’

    Pax:
    Purdy
    Rudy
    Vespa
    Norm
    Doubtfire
    Footloose
    Fat Amy (Q)

    Intro
    Warm-up: Abe Vigotas, 8 count motivator, 5 count Squativator

    The Thang: Running Medley

    Indian Run around the quarry
    20 merkins
    Fartlek run around the quarry
    20 merkins
    Suicide runs on the basketball court x2
    30 merkins
    Progressive run around the quarry x2

    Walk back

    COT