F3 Black Swamp

Author: wstark

  • The Commons (Levis Commons) – Paul Petrillo

    Pax List:
    Q – Gold Star
    Rhino (Gold Star’s 2.0)
    Everest
    Anchor

    >What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT
    >Credo – Leave no man behind but leave no man where you found him.

    Warmup
    Side straddle hops – in cadence
    Windmills – in cadence
    Imperial Walkers- in cadence

    Barrel it Up! (toss numbered softball)

    – RIGHT Hand
    25 reps each-
    1 – Burpee
    2 – LBC (Little Baby Crunches)
    3 – Mountain Climbers
    4 – Lt Dans
    5 – Squat Jump
    6 – Step Ups /Jump Ups
    7 – American Hammers
    8 – Dips –run bases (lap) every 3 rounds —

    – LEFT Hand-
    1 – Flutter Kicks
    2 – Clock Merkins
    3 – Air presses ( 2 is 1)
    4 – Wall Sit (count around)
    5 – Big Boy SitUps
    6 – Freddy Mercurys
    7 – Shoulder Taps (plank postion)
    8 – Box Cutters

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

    Solo ruck today. Rucked small loop.

    Q – Pinto
    PAX in attendance: only Pinto

  • Grantland (Rotary Park) – Brad Cheatwood

    Three stations. After each station completed a card is earned. Earn as many as you can. Best 5 card poker hand wins.

    PAX
    Country Time
    Ukulele
    Bobber
    Crawdad
    Lego
    Bourbon
    Longhorn
    Huckleberry
    Mike High
    Meatloaf
    Quick Draw – Q

    Warmup
    s2aMD

    The Thang

    Station 1
    5 Man Makers
    5 Burpees
    10 Block Squats
    15 Block Curls
    20 Freddy Mercurys (2-1)

    Block Lunge to marker
    40 LBCs
    Block Lunge back

    Leave blocks Move to next station

    Station 2
    10 Merkins
    15 Imperial Squat Walkers
    20 American Hammers (2-1)
    25 SSHs (2-1)

    Bear Crawl suicide ladder

    At farthest marker
    50 Freddy Mercurys (2-1)
    Bear Crawl back

    Station 3
    Run/Jog a loop around courts

    Repeat

  • Coronado (Keener Park) – Mercy

    Also, the death polka playlist was mis-genre'd

  • 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