F3 Black Swamp

Month: July 2026

  • Coronado (Keener Park) – Mercy

    Footloose
    Rudy
    Viper
    Mercy (q)
    Shepherd

    We Murphed. It was sweaty

    COT

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

    Colson’s Workout Buffet
    Pre-Thang:
    1 mile run

    Thang:
    20 Don Quijote
    20 merkins
    20 jungle boy squats
    20 pull ups
    20 burpees
    20 jump over burpees
    20 BBC
    20 Xfactors
    20 LBC
    20 wide merkins
    20 no-cheat merkins
    20 Bonnie Blair’s
    20 American hammers

    COT
    PAX: Southie, Dora, Brogan, & Colson

  • The Gauntlet (Rivercrest Park) – Lee (Finkle) Luckasevic

    7/27/2026 – The Great Pyramid of Hamilton

    PAX List:
    Finkle – Q
    Coconut
    Big Spoon
    Mile High

    Intro – Welcome to F3 (Fitness, Fellowship, and 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, heat or cold
    – Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
    – End with a circle of trust

    Credo: Leave no man behind, but leave no man where you found him

    Warm-up:
    25 Side Staddle Hops
    12 Kind-of Potato Pickers
    7 Lieutenant Dans

    The Thang:
    Had a pyramid of exercises (shown below), where you complete the first exercise, then throw an object (basically a ball or frisbee) to my dog Hamilton. If he catches the object, you get to move up one level of the pyramid. If he misses it, you drop down one level, unless you're already at the bottom.
    – Man Makers x 10
    – Lieutenant Dan's x 20
    – Goblet Squats x 30
    – Apolo Ohno's x 40
    – Mountain Climbers x 50
    – Squat Pulses x 60
    – Calf Raises x 70

    Hamilton didn't catch a single thing, so we modified…If he showed any sort of effort to fetch the object and bring it back, we moved up the pyramid. Several times, he did not even do that and therefore we had to go back down. We did eventually make it to the top though, so overall, wasn't a total disaster.

    Count-o-rama
    Name-o-rama
    Six – Big Spoon
    LDP3 (Didn't have the actual LDP3, but Coconut stepped-up and shared a great message about prioritizing the important things in life and leaving a legacy that is truly impactful and memorable.)
    Announcements
    Prayer
    COT
    Forgot to take picture, so will post poorly executed AI image.

  • The Nest (Fassett Jr High) – Anthony Maletich

    Pinto Beatdown

    Pax:
    Armstrong
    Deliverance
    Pinto (Q)

    Board with 13 exercises corresponding to the letters of the alphabet (2 per exercise). Talked about our top goals and priorities and spelled out those words. Then in round 2 spelled out things we were trying to eliminate in our lives.

  • Camelot (Generals Ice Cream) – Jake Zinz

    7-27-26 EZ like Monday morning

    Vespa Q
    Waldo
    Manchester
    Lego
    Arcy – 6
    Rudy
    OSHA
    Huckleberry
    Purdy

    Welcome F3, mission, 5 core principles, credo.
    Warm up: SSH, windmills, arm circles, imperial walkers, good stretch.

    Divided into 3 groups of 3, 1:45 timer per round of :
    jump rope/ SSH
    SQUAT/lunges
    Plank/Merkin/ mt. Climbers
    Run
    Step ups
    Flutter kicks/Big boys/ LBC

    COOL DOWN STRETCHES
    Counto, Namo, 6, announcements, LDP3, prayer intentions (Manchester praise for close call with Owen).

  • The Fortress (Grace Church) – Doug Francis

    7.25.2026 BB for Christmas in July with Hamm

    Warm up
    Old man windmills
    Arm circles
    Motivator x 10 count bc Huck said so

    Pax
    Hamm – co W
    Huckleberry
    Meatloaf
    Montoya
    Flo
    Binford
    Spit valve
    Deliverance
    Trench
    Gold star
    Landslide
    Waldo – co Q

  • Leadership Ruck – Fitness of the Body, Mind, and Soul – Doug Francis

    7.25.2026 BB Ruck

    The thang – Ted Talk in the Lollipop Moment

    Pax
    Trench
    Flo
    Spit valve
    Bill Nye
    Meatloaf
    Waldo – Q

  • Pump Station (Hood Park) – Viper

    7/26 – Summer Sunday Swampball Series

    Q – Viper

    PAX :
    Freeloader
    Snake Bite
    Iguana
    Miggy (Viper's 2.0 FNG)
    OSHA
    Cowgirl
    Norm
    Octane
    Bull
    Greninja
    Pooh Bear
    Capybara (formerly Mantis, Pooh Bear's 2.0)
    Fat Amy

    The Thang:
    Swamball

    CoT:
    OSHA

  • Wakanda (Maumee High School) – Brad Cheatwood

    We started our training to win the world record for Turkish Get Ups.

    Landslide
    Crawdad
    Footloose
    Purdy
    Arcy
    Quick Draw – Q

    Block press Wipers

    Turkish get up no weight for practice.

    2 Rounds
    15 – Curls
    10 – Overhead presses
    10 – Block Swings
    10 – Merkins
    30 – LBCs

    Lunge with block or Murder Bunny to center

    2 Rounds
    2 each side – Turkish get ups with or without weight
    10 – Block press wipers (2=1)
    50 – Freddy mercuries (2=1)

    Lunge with block or Murder Bunny to side
    Repeat

  • The Battlefield Ruck (Shops at Fallen Timbers) – Trevor Miller

    Battlefield Run/Ruck – 7/25/26

    Light crowd this morning, 4 Ruckers and 2 Runners. I duped Crawdad into running with me, then told him we would be going 5 miles. We eventually compromised and got 4.5miles in.

    PAX
    Arcy
    Sparky
    Djibouti
    Nomad
    Crawdad
    Norm – Q