F3 Black Swamp

Month: April 2026

  • The Necropolis (Fort Meigs – Ruck) – Alec Falkenberg

    Meatloaf – Q
    Arcy
    Van Wilder
    Polaroid
    Lullaby

    Ruck crowd

  • Field Of Dreams (Rolf Park) – Lyman

    Welcome
    F3 Mission & Core Principles

    PAX:
    Bongo (formerly Black Swamp, now DR from Fort Worth, TX)
    Lonzo
    Rudy
    Sven
    Lyman (QIC)

    Mini Beatdown – all exercises were mini versions of exercises.

    Warmup:
    10 Smurfjacks
    A bunch of extended arm movements – push forward, backward, up, down, small circles forward, small circles backward.

    The Thang: 100 each of mini versions of the following

    Mini lunges 50ea
    Mini leg lifts
    Mini merkins
    Run

    Mini monkey humpers
    Mini spidermans
    Mini curls
    Run

    Mini squats
    Mini presses
    Mini dips
    Run

    To end, we circled up and did minielevator squats (Up-2-3-4, Mid-2-3-4, Low-2-3-4) then went around the circle and did PAX choice of a mini version of an exercise, 10 reps each in cadence. Second round of 5 reps.

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

    Lots of mumblechatter: hopefully Rudy now knows the difference between Magic Johnson and Michael Johnson and Lonzo knows how to appropriately interview job candidates. And we all agreed that Woodstock needs to come back out or we’re going to have to name a new guy Woodstock. Honored to lead today!

    Lyman

  • Grantland (Rotary Park) – Tommy Geary

    Maple St Hill Black Ops

    Q: Callahan

    PAX
    Callahan
    Purdy
    Polaroid
    Lullaby

  • Grantland (Rotary Park) – Derek Emery

    Backblast: April 8th, 2026
    AO: Grantland

    PAX:
    Bourbon
    Big Spoon
    Guardian
    Thor
    Photon
    French Fry
    Ukulele (Q)
    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: The Vator Workout

    Warmup: chain breakers, Willie Mayes Hayes, potato pickers

    The THANG:

    Blockivators, Squativators, Photovators, Abavators, Plankavators, Sprintavators, Merkavators

    Count-o-Rama: 8
    Name-o-Rama
    The Sixth: Big Spoon

    COT
    Ball of man

  • The Commons (Levis Commons) – Caleb Croniser

    AO: The Commons

    PAX:
    Red October
    Anchor
    Gold Star
    Everest
    Ponzi
    Wario-Q

    F3: Fitness, Fellowship, Faith;

    Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

    Five Core Principles:
    It is free of charge
    It is open to all men
    It is held outdoors
    It's led by men who participate in the workout in a rotating fashion
    Ends with a Circle of Trust

    Our credo is: Leave no man behind yet leave no man where you found him.

    Warm up: 7 count Motivator

    Le Bruce:

    25 reps of each
    1-American Hammer 2:1
    2-Leg Raises
    3-LBCs
    Run the small loop
    4-Penguin crunch 2:1
    5-Crunchy Frog
    6-Freddy Mercury's 2:1
    Run
    7-Sleeping Hillbillies-left
    8-Low flutter kicks 2:1
    9-Sleeping Hillbillies-right
    Run
    10-100s
    Run
    Repeato

    COR
    NOR
    6 from Anchor
    Announcements
    LDP3 from Gold Star
    Prayer

  • Coronado (Keener Park) – Mercy

    Mercy (q)
    Footloose
    Sven
    big spoon
    Rudy

    We Murphed.

    COT

  • The Armory (Waterville Library) – Mercy

    Vespa
    Manchester
    Mercy (q)
    Arcy
    Golden gate

    Men of Pause
    4/2 Armory
    Warmup
    SSH
    Arm circles

    Stretching
    Inchworm
    WGS
    Leg swings

    Lower
    Deep squat hold
    90/90
    Hamstring flow
    Calf rocks
    Burpees

    Upper
    Cat cow
    Thread needle
    Downward dog
    Shoulder series
    Swimmers

    Final holds
    Pigeon
    Forward fold
    Butterfly
    Breathing

    COT

  • The Nest (Fassett Jr High) – Raven

    4/6/26
    The Nest
    SYITG Nest Edition

    Pax
    Armstrong
    Deliverance
    Pinto
    Raven – Q

    Intro
    5 principles

    The Thang:
    4 rounds, 2 of what we call the Human Timer and 2 of 11s.

    Round 1.
    Human Timer:
    1 Pax farmer carries 2 Kb to the cone and back (approx 50ft) while the other do work. Pax rotate who the human timer is.
    Work for human timer:
    -Freddy Mercuries
    -Burpees
    -LBC
    -Monkey Humpers
    -Nolan Ryans

    Round 2 – 11s:
    Merkins & Hillbilly Walkers

    Round 3
    Repeato of Human Timer Round

    Round 4 – 11s
    American Hammers & Plank Jack Shoulder Taps

    For 11s, Pax could choose their method of travel-
    Duck Walk, Bear Crawl, Broad Jump, Crab Walk, Farmer Carry

    CoT
    BoM

    Aye!

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

    4/1/26
    Mudhole
    Wednesday ruck

    Pax
    Pinto
    Raven – Q

    Intro
    5 principles

    Rucked around the park some, it was rainy.

    CoT
    BoM

    Aye!

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

    3/18/26
    Mudhole
    Wednesday ruck

    Pax
    Fallout boy
    Pinto
    Raven – Q

    Intro
    5 principles

    Rucked around the park some

    CoT
    BoM

    Aye!