F3 Black Swamp

Author: wstark

  • Wakanda (Maumee High School) – Mike “Photon” Bauer

    Two men got up extra early and rucked 3 miles prior to the beatdown

    PAX:
    Photon – Q
    Meatloaf

  • Grantland (Rotary Park) – Lonzo

    Protection & Support 3/26/25
    PAX:
    Photon
    Mile High
    Irish Hoss
    Huckleberry
    Beretta
    Lonzo – Q

    Binford fartsacked, so we need to check on him.
    Warmups: Michael Phelps, arm circles, merkins in cadence, squats in cadence. Had to extend warmups to gather everyone.
    The Thang:
    Protection Part: Body Armor
    Mosey to playground area where pull up bars are available.
    Complete Murph reps for 20ish minutes

    Support Part: Tabata 60s on 15s rest between
    1 Side lunges
    2 Superman’s move arms from side to front of head and pull back
    3 Side plank hold on one elbow and do rotator cuff movements, repeat other side
    4 Single leg hip thrust
    5 Fire hydrants
    6 Leg hip swings on table, repeat other side

    COT: COR and NOR. Photon was the 6. He has been motivated by this group and he motivates all of us.
    Closed with Photons LDP3 message and prayers for those in need.

  • Grantland (Rotary Park) – Samuel

    mile high and photon sorry forgot.

  • Grantland (Rotary Park) – Samuel

    Pre Ruck back blast.
    Only two HiMs braved the wee hrs.
    we hit 3 miles and just a nick-of time to get some protection with Lonzo.

  • Grantland (Rotary Park) – Mike “Photon” Bauer

    Two HiMs got up extra early and rucked 3 miles prior to Lonzo's Protection & Support beatdown

    PAX:
    Photon – Q
    Mile High

  • Field Of Dreams (Rolf Park) – Lyman

    Welcome
    F3 Mission & Core Principles

    PAX:
    Lyman (QIC)

    Warmed up with some stretches, high knees, zombie walks.

    Three rounds of decreasing reps, starting at 30, with a run in between each round.

    Curls
    Overhead press
    Incline Merkin

    Squats
    Bonnie Blairs
    Kettlebell Swings

    Sit-ups w/block
    Rosalitas
    Flutterkicks

    No one else was there so I did one round and went for a run.

    Countorama (1)
    Name-o-rama
    No Six
    Announcements
    Ended in Prayer.

    Lyman

  • The Necropolis (Fort Meigs – Run) – Mike “Photon” Bauer

    Backblast: March 25th, 2025

    AO: Grantland – Rotary Park – Perrysburg, OH

    PAX:
    Photon – Q
    Bourbon
    Capitol
    Full Pull
    Mile High
    Norm
    One Man Band
    Purdy
    Radio
    Sven
    Thor

    Workout: 5K Training Week 6 – 1 Mile Repeats

    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

    Warm-up: In cadence

    SSH (2 is 1) – 20
    Windmill Potato Pickers – 8
    Dynamic Stretching across parking lot (High Knees, Butt Kickers, Zombie Walks, Scoops)

    The “Thang”:

    Mosey over to The Gauntlet

    Run one mile at race pace or 90% effort. Rest 2 minutes. Repeato until 6:15am.

    Mosey back to Grantland for some cooldown stretches.

    Ended with:
    Count-O-Rama: 11
    Name-O-Rama

    The Six – Sven

    LDP3

    Ball of Man

    Spreadsheets from the Gloom: 20F and dry. I’m still not a great run Q, but I managed. Definitely prefer a typical beatdown. We all got better nonetheless.

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

    3.25.2025 Beatdown – Birthday Spending Spree

    Q: Gold Star
    Pax:
    Huckleberry
    Everest
    Ponzi
    Anchor
    Mjolnir
    Chanel #6

    Warmup – SPMICE
    Willy Mays Hayes – in cadence
    Windmills – in cadence
    SSH – in cadence

    Beatdown = Deck of Cards workout + Running around Levis
    A-5: Add a one to the front
    6-9: Double the value
    10-K: Face Value
    >One round of cards at each stop

    Start at: Fire Pit
    Heart –Step ups/box jumps
    Diamond – Mountain Climbers (2is1)
    Spade – Squats
    Club – American Hammers (2is1)

    Run to: Movie Theater
    Heart – Freddie Mercury’s (2is1)
    Diamond – Bonnie Blairs
    Spade – Burpees
    Club – Nolan Ryans

    Run to: Sephora
    Hearts – Flutter Kicks (2is1)
    Diamonds – Dips
    Spades – BBSUs
    Clubs – Decline Merkins

    Run to: School of Rock
    Hearts – Imperial Walkers (2is1)
    Diamonds – Boat/Canoes
    Spades – Absolutions
    Clubs – Mike Tysons

    Run back to fire pit

    COR / NOR / #6 / LDP3 / Prayers / News / COT / Picture

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

    Wednesday ruck
    Mudhole
    3/19/25

    PAX:
    Armstrong
    Fallout Boi
    Pinto
    Raven ~ Q

    Intro
    5 Core Principles
    Credo

    Rucked around Pearson. Good convo & great company.

    NoR
    Announcements
    LPD3
    CoT
    BoM

    As always and honor to lead!

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

    Wednesday ruck
    Mudhole
    3/12/25

    PAX:
    Armstrong
    Fallout Boi
    Pinto
    Raven ~ Q

    Intro
    5 Core Principles
    Credo

    Rucked from parking lot to the tracks and back.

    NoR
    Announcements
    LPD3
    CoT
    BoM

    As always and honor to lead!