F3 Black Swamp

Month: August 2026

  • The Wall (Riverside Park) – Casey R. Lofthouse

    THE WALL OF DOOM
    Welcome to F3

    Mission Statement:
    Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

    5 Core Principles:
    -free of charge,
    -open to all men,
    -held outdoors,
    -peer-led in a rotating fashion,
    -and always ending with a Circle of Trust

    Creedo:
    Leave no man behind, but leave no man where you find him

    Disclaimer:
    NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

    AO: The Foundry

    Warmup:
    Suck it = 3 count till whenever
    Warm up = 7 Count Motivator
    SPMICE……. RECOVER

    THE THANG:
    Partner up (PARTNER = TIMER)!!!
    One partner does one trip up the stairs (quickly!!!), 5 wall burpees at the landing, THEN FINISH TO TOP AND BACK DOWN (carefully!!), other PAX does reps shown below, total reps additive between partners…

    200 REPS OF EACH:
    SSH
    Plank Jack Shoulder Taps
    BBS
    Goblet (cinder) squats
    Calf raises
    Cinder Curls
    LBC
    Mike Tyson’s (use block, chest to block)
    (A FEW TEAMS MADE IT TO MIKE TYSON'S, NEXT REV WILL DO 150 REPS TO SEE IF IT WE CAN COMPLETE THE WORKOUT)

    Feet Over Block (LH / RH) (2:1) laying down
    Penguins
    Over Head Press
    Dips
    Plank (any) one PAX trip
    Add as necessary (PAX CHOICE)

    Pax Present:
    Photon
    Ten Pin
    Huffy
    Gold Star
    Bobber
    Piggly Wiggly – 6
    Bellagio
    Longhorn
    Shepard
    Tarnished
    Waldo
    Big Spoon – Q

    End workout at 6:08 at the latest!
    Count-o-ramma
    Name-o-ramma
    The 6
    LDP3
    Announcements
    Prayer Intentions

  • The Pit (Kingsbury Park) – Sean O’Donnell

    11 August 2026 Backblast: Besse, Dora, Brogan, and Southie posted (moved to Southie’s open-air garage due to lightning).

    Warmup:
    • SSH – 20 (modified: keep feet low, minimal bounce if needed)
    • Arm Circles – 10 forward + 10 backward (big circles)
    • Imperial Walkers – 15 each leg (slow, controlled, no big strides)
    • Merkins – 10 (knee or regular; focus on form)
    • Air Squats – 15 (shallow to parallel; keep torso upright, weight in heels/quads)
    • Mountain Climbers – 20 total (slow pace, knees not pulling too far under)

    Thing:
    Station 1: Upper Push
    • Merkins (standard, diamond, or wide) – 10-15
    • Overhead Press (air or imaginary coupons) – 15
    • Carolina Dry Docks – 10 (pike push-up variation, keep it controlled)
    Station 2: Quad/Lower Body Safe
    • Air Squats or Goblet Squats (if coupons available) – 15-20 (upright torso)
    • Step-Ups (on curb, bench, or low box) – 10 each leg (drive through front heel, minimal back leg push)
    • Calf Raises – 20 (slow, full range)
    Station 3: Upper Pull/Core Stability
    • Superman Holds or Y-T-W Raises (on ground, lift chest/arms) – 10-12 (great for back without hamstring involvement)
    • Plank Shoulder Taps – 20 total (strong plank position)
    • Dips (on bench/curb) – 10-15 (or tricep-focused)
    Station 4: Cardio/Active Recovery (Low Impact)
    • High Knees in place – 30 seconds (low height, focus on core)
    • Jumping Jacks – 30-45 seconds
    Mary:
    • LBCs (Little Baby Crunches) – 20
    • American Hammers – 15 each side (or modified without twist if needed)
    • Plank Hold – 45-60 seconds (or shoulder taps)
    • Flutter Kicks – 20 total (low and slow; keep low back pressed if sensitive—modify to dead bugs)
    • Heel Taps – 15 each side

    End with COT.

  • Grantland (Rotary Park) – Alec Falkenberg

    Meatloaf – Q
    Photon
    Landslide
    Guardian
    Footloose
    Lullaby
    Crawdad
    Mile High
    Bobber
    Barrel Head – DR
    Huckleberry

    Lots of merkins

  • The Commons (Levis Commons) – Brian Coil

    National Mountain Day @ Commons 08.11.2026
    Pax: Ponzi(Q), Gold Star, Red October, Anchor, Everest

    Mission and Core Principles

    Workout:
    Alternate Lunge with Core exercise
    Lunge alienated with Mosey around the circle
    Big Boys, LBCs, High Knees, American Hammers, Merkens, Step Ups, Jump Squat
    End of workout with holing plank

    COT

  • The Necropolis (Fort Meigs – Run) – samuel Cordova

    9 HiMs made it through the run.
    probably 5 miles.

    Burbon
    Isosceles
    Coco Nut
    Montoya
    Meat Loaf
    Stark
    Ukulele
    Mile High
    Honored to lead.

  • Grantland (Rotary Park) – samuel Cordova

    10 HiMs made their way to Perrysburg for 49 different exercises.
    Huckleberry the 6.
    Lullaby
    Flo
    Big Spoon
    Photon
    Ten Pin
    Montoya
    Burbon
    Bobber
    Mile High the Q.
    Honored to lead.

  • The Gauntlet (Rivercrest Park) – samuel Cordova

    despite the threat of severe weather 2 that's right 2 brave HiMs got 1% better.
    Mile High and Lullaby.
    It was awesome.

  • Pump Station (Hood Park) – Michael dushane

    August 2 2026 Pump Station

    Welcome MS
    5 CP
    Warm Up
    The Thang:

    We explored the downtown region up Indiana, Louisiana around to the water tower, over sand mountains, and we felt the beautiful rain on our chiseled bodies!
    We did 24 reps at 7 stops.

    Pax:
    Finkel
    Ukulele
    Jersey
    Carmen San Diego
    Flo
    Stark
    Guardian
    Doubtfire (Q)

  • Coronado (Keener Park) – Jake Zinz

    Murph Canceled

    Q Vespa
    Site Q Mercy
    Nantan Footloose
    With rain, heavy lightning and a severe thunderstorm warning, it was decided to cancel today’s beatdown.

  • The Nest (Fassett Jr High) – Anthony Maletich

    Armstrong Beatdown

    Pax:
    Armstrong (Q)
    Deliverance
    Fallout Boy
    Pinto
    Raven

    Warm Up: Route 66 around building.
    First, a series of exercises. First 'dimes' where you did 10 push ups, 10 sit ups, 10 squats every minute for 10 rounds. Then Leg Raises to 'Sally Up,' (where 'up' is 90 degrees and 'down' is 10 degrees) which got out of hand when the song was somehow put on repeat and the session lasted over 5 minutes. We concluded with stretching for the cooldown.