F3 Black Swamp

Month: August 2026

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

    Date: 08/15/2026
    Time: 5:30 – 6:30 AM
    Location: The Fortress

    Leadership in an AI World
    Pax: 5 Total
    Binford
    Photon
    Montoya
    FNG Comeback Kid
    Tarnished – Q

    F3 Fitness, Fellowship, 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
    Always held outdoors
    Led in a rotating fashion by men participating in the workout
    Ends in a circle of trust

    Credo/Disclaimer

    Discussion:
    1. AI Will Change What It Means to Be Valuable
    • What human capabilities should you intentionally develop over the next five years?

    2. AI as a Tool vs. AI as a Crutch
    Am I using AI to amplify my capabilities, or to replace capabilities I should still be developing?

    3. The Leadership Challenge: Knowing When
    • As AI becomes more capable, does our responsibility increase or decrease?

    4. AI Will Force Us to Decide What Kind of Peo
    • If AI gave you back 10 hours a week, where would you invest those hours?

    Count-O-Rama
    Name-O-Rama
    6: Binford
    LDP: QSL49: Q3.9 Commitment
    Announcements
    Prayer

  • The Necropolis (Fort Meigs – Ruck) – Randy “Echo” Pelc

    Echo-Q
    Huckleberry
    Gulliver
    Runt
    Guardian
    Ten Pin
    Van Wilder
    Opening and then we rucked. I had a timer set for 7 minutes. Every time the timer went off you would either plank for a minute or hold squat position. Rucked to the Wall and back!
    Closing and Meatloaf was the 6!

  • The Pit (Kingsbury Park) – Jake “Besse” Mulinix

    Pax: Besse (Q), Southie, Brogan
    Location: The Pit
    The thang: Pre-ruck Primer
    Pre-Ruck Primer

    ⸻

    WARM-UP

    * 20 SSH
    * 10 Imperial Walkers/side
    * 10 Hillbillies/side
    * 10 Arm Circles forward
    * 10 Arm Circles backward
    * 10 Slow Merkins
    * 10 Bodyweight Good Mornings
    * 10 Standing Hip Circles/side
    * 30-sec easy plank

    ⸻

    COUPON UPPER BODY

    3 Rounds

    * 10 Coupon Curls
    * 10 Coupon Overhead Press
    * 10 Coupon Rows/side
    * 10 Merkins
    * 10 Carolina Dry Docks

    Rest 30–45 seconds between rounds.

    ⸻

    PARTNER “PIT CREW”

    Pair up.

    Partner A

    * 10 Coupon Curls
    * 10 Coupon Presses
    * 10 Merkins

    Partner B

    Rest / shake out / mobility

    Switch.

    Continue for 12 minutes.

    ⸻

    CORE & MOBILITY

    2 rounds:

    * 10 Bird Dog — each side
    * 10 Superman — controlled
    * 10 Lex Luther – controlled
    * 10 Dead Bugs — each side
    * 30-sec Side Plank — each side
    * 30-sec Hip Flexor Stretch — each side

    ⸻

    THE RESET

    Four minutes of continuous easy movement:

    * 30 sec marching
    * 30 sec arm swings
    * 30 sec hip circles
    * 30 sec shoulder rolls

    Repeat twice.

    ⸻

    COT

    Also may have EH’d Chad (our morning walker) for the ruck!

  • The Gauntlet (Rivercrest Park) – Jesse Tovar Sr

    Backblast: August 17th, 2026
    AO: Gauntlet

    PAX:
    Huckleberry
    Bourbon
    Mile High
    Rumor
    Big Spoon
    Geppetto
    Lego
    Radio
    Bevo- (Co-Q)
    Longhorn(Q)

    Longhorn Opened Up
    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: Pavilion Punishment/ Punishment Hill

    Warm Up:
    Potato Picker IC – 12
    Windmills IC – 10
    Chain Breakers IC- 12
    Quick 4 counter Motivators IC

    The THANG:
    Mosey on over to the Pavilion with blocks
    Longhorn- Pavilion Punishment
    Run to round about area and back- BUY IN
    5 inclined Merkins
    20 block squats
    20 Dip
    20 Lunges
    20 Curls
    20 Overhead Press
    Rinse and Repeat
    Did this for about 18 minutes (3 or 4 rounds)

    Bevo then took over
    Mosey to Big Hill
    Bear Crawl up the hill
    10 SSH
    10 Merkins
    10BBS
    come back down the hill however you wish
    10 SSH
    10Merkins
    10BBS
    Rinse and repeat until 6:05 (2 or 3 rounds)
    Recover, mosey to pavilion, pick up blocks and head back to flag for COT.

    Bevo ended COT:
    Count-o-Rama: 10
    Name-o-Rama

    The Sixth: Radio
    Announcements: RRC raised over 10K!
    LDP3- Was not sure of the exact subject but Longhorn reiterated focus on leading others well more than getting a lot of "things" done. Your overall impact will be greater in the end by those you lead. Leave it better than you found it.
    Ball of man

    Notes from the Gloom: It was a beaut of a morning, around 70 degrees, a bit humid but manageable. Bevo leading us out to the hill was refreshing open air and grass was wet so a bit of a cool down. Nice mumble chatter about camping. Nice to hear on the drive home from Bevo on how F3 is making him stronger and he enjoys the fellowship with the guys.

  • Leadership Study – Rudy

    Swamp Ball

    PAX:
    – Rudy (Q)
    – Footloose
    – Scoober
    – Sven
    – Zebra
    – Bull
    – Lyman
    McFly
    OSHA

  • Camelot (Generals Ice Cream) – Rudy

    The 3 Fathers WOD

    PAX:
    Waldo
    Vespa
    Purdy
    Rudy (Q)

    We preformed the 3 Fathers WOD which consists of 10 rounds of the following:
    – 200 Meter Run
    – 10 Merkins
    – 20 Big Boy Situps
    – 30 Squats

    During the workout we saw the following wildlife:
    – Cats
    – Dogs
    – Rabbits
    – Skunks

  • The Nest (Fassett Jr High) – Anthony Maletich

    Preseason

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy
    Pinto

    Workout = Tabata and Passing Sessions
    Tabata (50 seconds on / 10 seconds transition) 5 exercises:
    Mat (Superman), Battle Rope, Sledge Hammer, Tire Flip, Tire Jump
    Passing
    Teams do 4 routes (5 yd, 10 yd, 15 yd, 20 yd) / Switch QB after 4 routes
    Incompletions = reps of penalty exercise
    5yd = 20 reps
    10yd = 15 reps
    15 yd = 10 reps
    20 yd = 5 reps.
    • Only one penalty per turn at QB
    Passing Routes
    Slant (Sit Ups)
    Curl (Push Ups)
    In / Dig (Squats)

    The combo of Pinto (QB) and Armstrong (Receiver) were the only ones to earn stars for their round.

  • The Nest (Fassett Jr High) – Anthony Maletich

    Raven's Nest

    Pax:
    Armstrong
    Deliverance
    Fallout Boy
    Raven (Q)

    Exercises in ascending order of reps 5 burpees, 10 dips, 20 muricans, 30 Imperial Walkers, then a jog loop. Then repeat the exercises in reverse order, followed by a jog loop.

  • The Foundry (Maumee Middle School) – Alec Falkenberg

    Meatloaf – Q
    Stark
    Landslide
    Echo

    Add a burpee every 200m

  • The Fortress (Grace Church) – Peter Kwasniak

    Backblast – Discin Around – Fortress 8/15/26

    PAX:
    Golden Gate- Q
    Spalding
    Deliverance
    Montoya

    WARMUP
    10 SSH
    10 Imperial Walker
    10 Michael Phelps
    10 Chain breaker

    THANG
    PAX move across field passing a Frisbee of various sizes between PAX ultimate Frisbee style. Each drop is a group burpee. Cumulative after first drop.

    Once at end return to start throwing frisbees of various sizes disc golf style. Each throw = 1 burpee OYO after the number of the throw.

    Alternate this back and forth with 25 reps of various exercises (Hammers, Mike Tysons, merkins, squats) between trips across field.

    After about 30 mins switch to disc golf for about 6 holes. Doubles style golf. At end of the hole partners add up total number of shots taken and multiply by the number of shots to make in basket and do that many reps of an excersise.

    Play till time up.

    COT