F3 Black Swamp

Author: wstark

  • Coronado (Keener Park) – Ryan “Doogie” Lauf

    5/6/25
    Murph

    Q- Doogie
    Viper
    Norm
    Djibouti
    Isosceles
    Huckleberry
    Wax On
    Callahan
    Spaulding
    Yoshi
    Footloose
    Mercy
    Rudy
    Crawdad
    Fat Amy

  • The Fortress (Grace Church) – Dave Walbom

    Swings Sets

    Welcome
    Mission
    Principles

    Pax
    Huffy
    Binford
    Deep impact
    Goldstar
    Photon
    Tarnished
    Meatloaf
    Montoya
    Flo (Q)

    Cadence Work performing 1000 reps involving 10 exercises broken into three sets with a mosey in between sets.

    COT

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

    Leadership Ruck VAPE

    Welcome
    Mission
    Principles

    Pax
    Huffy
    Binford
    Deep impact
    Goldstar
    Photon
    Tarnished
    Flo (Q)

    Rucked discussing
    Vision
    Articulation
    Persuasion
    Exhortation

    Finished with COT

  • The Necropolis (Fort Meigs – Ruck) – Dave Walbom

    Embrace The Suck Ruck

    Welcome
    Mission
    Five principles

    Pax
    Photon
    Raven
    Gold Star
    Meatloaf
    Deep impact
    Van Wilder
    Flo (Q)

    Rucked 2 miles stopping to do cadence work for Merkins and squats with rucks on. Also. 35 pound sandbag, and kettlebell and a pair of 25 pound kettlebells.

    Finished with COT

  • The Commons (Levis Commons) – Mike “Gold Star” Niese

    Clockwork (planned by Thor)

    Q: Gold Star
    Pax:
    Wario
    Huckleberry
    Everest
    Ponzi
    Piggly Wiggly (#6)

    Warmup:
    Windmills
    Potato Pickers

    Beatdown: 12 reps of each of the 12 exercises.

    1. Monkey Humpers
    2. Curls
    3. Block Swings
    4. Overhead Thrusts
    5. Merkins
    6. Burpees
    7. Squats
    8. BBS
    9. Flutter Kicks (2is1)
    10. Bonnie Blairs (2is1)
    11. SSH
    12. Mountain Climbers (2is1)

    Run a lap
    Repeat

  • The Nest (Fassett Jr High) – Anthony+Maletich

    No Knee Beatdown

    Pax:
    Armstrong (Q)
    Deliverance
    Fallout Boy
    Pinto
    Raven

    A Cinco de Mayo inspired workout that didn't stress the knees.
    10 Reps of leg exercises (each side) (leg circles, elbow to knee extensions, (bird dog), leg adbuctors, leg adductors, bridges) 15 reps of ab exercises (BBS, supermans, leg raises, side plank dips, crunches) and 20 reps of arm exercises (push up, block curl, block press, row, and mystery exercise)

  • Camelot (Generals Ice Cream) – Zach Bollinger

    5/5/25

    Cinco de Mayo

    Pax
    Pooh Bear – Q
    Echo
    Cinnamons
    Norm
    Waldo
    Carmen San Diego
    Purdy – 6
    Mercy
    Wax On
    Manchester
    Ukulele
    Sven

    Welcome, Mission, 5 core principles, and Credo.

    Warm up consisting of:
    Windmills
    Forward and Reverse Arm Circles
    Lateral Lunges (30 sec holds)
    SSH

    Countorama
    Ran to different loacations around downtown Whitehouse. Did 2 sets of beat downs.

    Set #1
    5 Burpees
    10 Bonnie Blair’s
    15 sec hold Al Gore
    20 Merkins
    25 Big Boys

    Set #2
    5 Burpees
    10 Lt. Dans
    15 Monkey Humpers
    20 Shoulder Taps
    25 LBCs

    Cooldown stretches including:
    Upward salute
    Toe Touch
    Static Lunge
    Upward dog
    Child’s Pose
    Spinal Twist
    Butterfly

    Countorama
    Nameorama
    Six
    Announcement
    Prayers

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

    Merkins in the Moonlight
    PreThang:
    25 Don Quixotes

    Thang:
    Merkin Mile: 1-mile run with 1/4 mile pause for 25 merkins each

    Merkin Jax: 1:4 ratio of merkin to plank jack (up to 5:20)
    50 BBC
    20 Jackass Merkins: 1 merkin to 2 donkey kicks (no stacking)
    50 BBC
    25 knerkins
    25 Superman

    COT & LDP3
    PAX: Southie and Colson

  • Run @ the Pump Station (Hood Park) – Derek Emery

    Backblast: May 4th, 2025

    AO: Pump Station (black ops)

    PAX:
    (Q) Carmen Sandiego

    Workout: Huckin Rills (black ops)

    FNG’s: N/A

    The Thang: with a ruck sack on, I rucked 1.75 miles of hills. Did a mix of stairs, reverse walking and regular straight forward walking.

  • The Battlefield (The Shops At Fallen Timbers) – Derek Emery

    Backblast: May 3rd, 2025

    AO: Battlefield

    PAX:
    Q – Carmen Sandiego
    Lift Kit
    Waldo
    Crawdad
    Runt
    Vesta
    Doubtfire
    Hannibal
    Spaulding
    Shepherd
    Viper
    Rudy
    Footloose
    Norm
    Jersey
    Huckleberry
    Djibouti
    Arcy
    Weasly
    Lonzo

    Workout: JENGA Beatdown

    FNG’s: N/A

    Mission and Principles:
    F3: Fitness, Fellowship, Faith
    Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    The core principles of F3 are that it is always:
    1. Free of charge
    2. Open to all men
    3. Held outdoors, rain or shine, heat or cold
    4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
    5. Ends with a Circle of Trust
    Credo: Leave no man behind but leave no man where you find him

    Warmup: Learning to fly learning to land, piano keys, Willie Mayes Hayes

    The Thang:

    Each JENGA block was numbered 1 – 6 which corresponded to a 15 rep workout. 1 was no cheat merkins. 2 was Bonnie Blairs. 3 was Burpees. 4 was V Taps. 5 was American Hammers and 6 was Squats. Broke out into 4 teams. The team that pulled the block, all the other teams had to do that workout.

    Rules were: use only one hand, 30 second timer, and had to pick lower than 3 from the top. If tower fell, the team would have to do suicides to the cones.

    Ended up playing 2 games. The latter was much faster with less reps and less time (10 seconds)

    Ended with:
    Count-O-Rama: 20
    Name-O-Rama

    The Six – Vespa

    LDP3

    Ball of Man

    Life can be like a JENGA tower. It can break down at any moment. The most important thing is to build it back up and keep going. Remember, you are not alone.