F3 Black Swamp

Month: May 2026

  • The Armory (Waterville Library) – Jake Zinz

    Armory Anny
    5-14-26

    Hamm- 6
    Lonzo
    Yoshi
    Irish Hoss
    Huckleberry
    Doubtfire
    Bourbon
    The Count
    Echo
    Waldo
    Vespa- Q
    Rudy
    Guardian
    Brickyard
    OSHA
    Sven

    Welcome, F3, Mission,
    7 count Motivator
    Split into 2 groups: Flag and Block
    Mosey to Vespa Stadium where Doubtfire led the men around the bases in a bear crawl while doing 10 merkins at each bag.
    Waldo then led to Bear Park to a group wall sit.
    Final Mosey to memorial park for a 166 count circle Merk (honoring the 166 BD held at the Armory in 3 years).
    Pic by the river before heading back to home base for the COT.

    Countorama, Namorama, 6, announcements, prayer intentions, pray out.
    2nd F of coffee provided by Waldo and donuts provided by OSHA.
    Stat nuggets provided by THE WEASEL SHAKER Yoshi.

  • Grantland (Rotary Park) – Derek Emery

    Backblast: May 13th, 2026

    AO: Grantland

    PAX:
    Guardian
    Photon
    Bourbon
    Huckleberry
    Ukulele
    Finkle
    Crawdad
    Echo
    
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: Scrambled legs and achin’

    Warmup: Jack’d up: 50 SSH’s, 40 Seal Jacks, 30 Crossover Jacks, 20 Shoulder Tap Plank Jacks, 10 Smurf Jacks

    The THANG:

    Started out with the sled. 45 lbs and 35 lbs weights on it. We each took a turn at pulling it on the trail for one full lap.

    Finished with 11’s. Squrls and Absolutions

    Count-o-Rama: 9
    Name-o-Rama

    The Sixth: Crawdad

    COT
    
Ball of man

  • Field Of Dreams (Rolf Park) – Steve “Footloose” Mohr

    5.13.26

    Pax
    Footloose – Q
    Purdy
    Callahan
    Lyman
    Mercy
    Wax on
    Yoshi
    Skeeter
    Zebra
    Snakebite
    Rudy
    Sven
    McFly
    Scoober
    Rumor

    Swampball

  • The Commons (Levis Commons) – Thor

    5/12/26
    The Commons
    Pax:
    Thor-q
    Ponzi
    Everest
    Anchor
    GoldStar
    Wario

    1 Minute Timer:
    Start in the middle in plank position, run out to the station, do work and make it back before the timer runs out. 12 stations: Round 1 – 12 reps each, Round 2: added reps
    Each station can be modified.
    1: Thors Hammer Swings
    2: Gorilla Humpers(2×1)
    3: Curls(Small & Big Block)
    4. HR Merkins
    5. Sandbag Toss or Shoulder Press
    6. Box Cutters(2×1)
    7. Jump Squats
    8. Bonnie Blair’s
    9. WW3's or BBS
    10. Atlas Sandbag/Farmer Carry
    11. Peter Parkers(2×1)
    12. Flutter kicks(2×1)

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

    Wednesday Ruck
    Mudhole
    5/6/26

    PaX:
    Fallout Boy
    Pinto
    Raven – Q

    Intro
    5 principles

    Rucked to the tracks and back. Straight there, straight back.

    Beautiful chilly May morning.

    CoT
    BoM

    Aye!

  • Coronado (Keener Park) – Benjamin “Rudy” Hoipkemier

    The Thing: The Murph
    1 mile run
    100 pull-ups
    200 push-ups
    300 squats
    1 mile run

    The PAX:
    Rudy – Q
    Sven
    Mercy
    Djibouti
    Lyman
    Shepherd
    Footloose
    Spalding
    Waldo
    Ruthie

  • The Nest (Fassett Jr High) – Anthony Maletich

    Bullseye

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy
    Pinto
    Raven

    Duplicated Photon's Eddy beatdown, swapping out the running for modes of travel more suited for our injured Respect Pax at The Nest.
    4 cones. 3 sets. After each set you move closer to the Bullseye to an inner set of 4 cones. The exercises at the inner cones are a more challenging version of the outer cone. Sets are 2 laps of all 4 cones.
    Cone 1 (set 1 BBSU / set 2 Sprinter Sit-up / set 3 WW3 Sit-up)
    Cone 2 (Flying Squirrel / Burpee / Man-Maker)
    Cone 3 (Squat / Jump Squat / Thruster)
    Cone 4 (Push-up / Jumping Spider / Pull-through Murican)
    Travel modes for cone to cone: Set 1 (walk), Set 2 (bear crawl), set 3 (rifle carry your block).

  • The Gauntlet (Rivercrest Park) – Derek Emery

    Backblast: May 11th, 2026

    AO: Gauntlet

    PAX:
    Guardian
    Photon
    Hannibal
    French Fry
    Bourbon
    Huckleberry
    Lullaby
    
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: It’s in the Deck

    Warmup: SSH’s, Potato Pickers, Hairy Rockettes

    Ran 3 fartlek laps

    The THANG:

    Used the F3 deck of cards. Went around the circle. We did the exercise on the card. If it was a number card, it was +10. A Royal was 25. And Ace was 100.

    At the end we did Song 2 Freddy Mercury’s.

    Count-o-Rama: 8
    Name-o-Rama

    The Sixth: Bourbon

    COT
    
Ball of man

  • Camelot (Generals Ice Cream) – Jake Zinz

    5-11-26
    Guns and runs

    Vespa Q
    Rudy
    Sven
    Purdy
    Mercy
    Lugnut
    Footloose -6
    Norm
    Brickyard

    Welcome, 3F’s, mission, credo
    Warm up- ssh, arm circle, circle arm, potato pickers.

    5 stations: run, single arm lift (2.0 block), dips, curls, merkins. Rotate after runner finishes.

    Countorama, Nameorama, cot.

  • The Foundry (Maumee Middle School) – Alec Falkenberg

    Meatloaf – Q
    Landslide
    Coconut
    Warrio

    Run lap
    100 Merkins
    Run lap
    90 Squats
    …
    …
    10 Squats
    Run 2 laps

    We didn’t finish?!