F3 Black Swamp

Month: April 2026

  • The Gauntlet (Rivercrest Park) – Jesse Tovar

    Spring Training

    Date: 04/13/2026
    Time: 5:30 – 6:15 AM
    Location: The Gauntlet – RiverCrest Park, Perrysburg
    Q: Longhorn

    PAX: 8 PAX:
    Bevo – 2.0
    Mile High
    Photon
    French Fry
    Coconut
    Finkle
    Oil Change
    Longhorn

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)

    Credo- Leave no man behind and leave no man where you found him.

    Beatdown:
    • Warm-up:
    IC Chainbreakers
    IC Potato Pickers
    IC Windmills

    Mosey to baseball diamond with blocks in hand/shoulder for the thang

    The Thang:
    Diamond workout
    1st base- 5 reps
    2nd base- 10 reps
    3rd base-15 reps
    Home plate- 20 reps

    For each round (inning)were as followed- Pax got to between 5th and 7th innings. MOT is listed for each inning.

    1st inning Merkin-Sprint
    2nd inning Burpee-Lunge Walk
    3rd inning LBC- Bear Crawl
    4th inning curls- Murder Bunnie
    5th inning Block Swing- Block carry
    6th inning MTN Climbers (2 is 1) – sprints
    7th inning Mike Tysons-Broad Jump
    8th inning Monkey humpers- jog backwards
    9th inning squat block- block carry
    100SSH at pitcher mound if you finish (NOT LIKELY)

    Count-O-Rama and Name-O-Rama.
    Learn about the 6: Oil Change
    LDP3-Longhorn
    Announcements.
    COT / Prayers and Intentions.

    It was a great morning- about 67 degrees and windy which turned out quite nice for this burner!

  • The Nest (Fassett Jr High) – Anthony Maletich

    Fallout's Beatdown

    Pax:
    Armstrong
    Deliverance
    Fallout Boy (Q)
    Raven

    Tabata timer 1:45 seconds. The Work: 10 sit ups, 10 push ups, 10 Block Rows, 15 Block Squats. The Rest…whatever you have left of the 1:45 (ended up being 20 to 30 seconds). Repeato.

  • Camelot (Generals Ice Cream) – Andrew Landis

    04/13/26 – Camelot – All Things Workout

    12 I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. 13 I can do all this through him who gives me strength.
    Phil 4:12-13

    WORKOUT:
    4 Rounds 4 Exercises 13 Reps

    Goblet Squats – Firm Foundation
    Man-Makers – PUSH through challenges
    Block Rows – Strong back for Endurance and to carry others
    WW3 Situps – Discipline in our core

    Suffering:
    3×60 second plank

    12 Dear friends, do not be surprised at the fiery ordeal that has come on you to test you, as though something strange were happening to you. 13 But rejoice inasmuch as you participate in the sufferings of Christ, so that you may be overjoyed when his glory is revealed.
    1Peter 4:13

    Q – Sven
    Manchester – 6
    Rudy
    Purdy

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

    4.13.2026

    PAX
    Footloose -Q
    Mercy
    Lyman
    Meatloaf
    Gulliver
    Bourbon
    Huckleberry

    LOREDO (WOD)
    6 rounds for time
    24 air squats
    24 merkins
    24 walking lunges
    400 meter run

    Bourbon got Competitor level
    Mercy and Meatloaf reached Advanced

  • The Pit (Kingsbury Park) – Zach “Colson” Kreischer

    UConn not believe it
    Prethang:
    24 Don Quixotes
    24 Jacks

    Thang: 45 min beatdown or until exercises are completed with 5 minute EMOM timer (3 burpees)
    Exercises:
    24 burpee buy-in and start 5 minute EMOM
    73 Lt. Dan
    73 American hammers
    73 merkins
    73 Prisoner / goblet squat
    73 BBC
    73 merkins
    73 coupon curls

    COT
    PAX: Southie & Colson

  • The Pit (Kingsbury Park) – Zach “Colson” Kreischer

    2, 4, 6, 8 who do we appreciate?
    Coupon based beatdown because appreciate put beloved coupon !

    PreThang: 25 Don Quixotes and 25 Jacks

    Thang:
    2, 4, 6, 8 reps of each exercise is 1 round.
    – 2 rounds of: jackass merkins, 4 count American hammers w/coupon, thrusters, blockies, & WW3 sit-ups
    – 4 Kingsbury laps
    – 6 rounds of: coupon curls, 4 count American hammers w/coupon, thrusters, & BBC w/coupon
    – 8 burpees

    COT
    PAX: Southie & Colson

  • Pump Station (Hood Park) – Spaulding

    Pax:
    Echo
    Flat Rate
    Ukulele
    Colt 45
    Tarnished
    Goldstar
    Shepherd
    Huckleberry
    Waldo
    Spaulding-Q

    The thang:
    Up and down and up and Down and UP and DOWN

    Warm up
    SSH
    Arm circles
    Potato pickers

    Round 1
    10 merkins at the bottom
    Run the hill
    10 squats at the top
    Run down the hill
    Add 5 reps each round
    10 minutes

    Round 2
    10 BBS at the bottom
    Up the stairs
    10 dips at the top
    Add 5 reps each round
    10 minutes

    Round 3
    5 burpees at the bottom
    Up the hill
    5 burpees at the top
    Down the stairs
    5 burpees at the bottom
    Up the stairs
    5 burpees at the top
    Down the hill
    Repeat 8 minutes

    Burpee challenge
    Waldo matched total burpees by pax in 1 minute with a $1 per. Donation going to the playhouse build.
    Well done, Waldo!!!

  • Run @ the Pump Station (Hood Park) – Spaulding

    Run with me!

    Pax:
    Echo
    Colt 45
    Ukulele
    Flat rate
    Spaulding- Q

    The thang:
    Ran the new path through Perrysburg across the bridge into maumee
    4-4.5 miles

  • Grantland (Rotary Park) – Jesse Tovar

    The thang feom above
    Station #1
    100 squats with block
    100 lbcs

    Station #2
    100 press
    40 burpees

    Station #3
    100 block swings
    50 bbs

    Station #4
    100 rows
    25 merkins

  • The Battlefied Ruck (The Shops At Fallen Timbers) – Sean Sickler

    Not fast, Just furious. Battlefield Run
    4/11/26 530-630

    Q: Full Pull

    Pax:
    Fat Amy
    Norm
    Doogie
    Wipers
    OSHA
    Purdy
    Bourbon
    Footloose