F3 Black Swamp

Author: wstark

  • The Foundry (Maumee Middle School) – Casey (Big Spoon) Lofthouse

    Come See What’s Possible

    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:

    Warm up = SSH & The Windmill
    SPMICE……. RECOVER

    The Thang:

    The Impossible Mile
    1 lap Broad Jump Burpee
    1 lap Lunges
    1 lap Bear Crawl
    1 lap run

    WE DIDN’T FINISH BUT WE TRIED!!

    Pax Present:

    Meatloaf
    Photon
    Footloose
    Mercy
    Rumor
    Ham
    Coconut
    Big Spoon

  • The Nest (Fassett Jr High) – Anthony Maletich

    The Honest Abe

    Pax:
    Armstrong (Q)
    Deliverance
    Fallout Boy
    Raven

    9 exercises on a timer, 45 seconds on, 15 second recovery. After all 9 exercises a 60 seconds break, where an inspirational Lincoln quote was shared. 3 rounds total. Exercises were: Clear the Field (tire flip), Chop Wood (sledgehammer), Stream Jump (tire jumps), Push Ups, Log Carry (step ups w/ balance beam), Dips, Ruck Squats, CPR, Frisbee (with Mac the dog).

  • The Gauntlet (Rivercrest Park) – Bourbon

    02/16/2026 – BLIMPS and 11’s:

    Date: 02/16/2026
    Time: 6:30 – 7:15 AM
    Location: The Gauntlet – RiverCrest Park, Perrysburg
    Q: Bourbon

    PAX: 7 PAX:
    Huckleberry
    Geppetto
    Mile High
    Guardian
    Longhorn
    Bevo (Longhorn 2.0)
    Bourbon

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)

    Disclaimer

    Beatdown:
    • Warm-up:
    o 21’s. PAX nailed it on the first attempt. No penalties, straight to the beatdown.

    • Set-up cones at different ends of the parking lot
    • 11’s on repeat with the exercises below (BLIMPS). Run to end of parking lot/street and back in between rounds
    o Round 1: Burpees and Lunges (2 is 1)
    o Round 2: Imperial Squat Walkers and Merkins
    o Round 3: Plank Jack Shoulder Taps (2 is 1) and Jump Squats
    o Repeato back to round 1 when finished with round 3

    Count-O-Rama and Name-O-Rama.
    Learn about the 6: Geppetto.
    Announcements.
    COT / Prayers and Intentions.

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

    16 February 2026 Backblast: Colson and Southie posted.

    Warmup: 25 Don Quixotes
    25 Good Mornings

    Thing: 50 Burpees – then murder bunny 10 yards, run 100 yards, run back, then reverse murder bunny back to start.

    100 Merkins – repeat murder bunnies and running.

    150 Walking Lunges – repeat murder bunnies and running.

    200 Air Squats – repeat murder bunnies and running

    25 Burpees – repeat murder bunnies and running.

    End with COT.

  • Pump Station (Hood Park) – Lonzo

    Together OYO
    PAX:
    Ukulele
    Carmen San Diego
    Colt 45
    Crawdad
    Echo
    Waldo
    Shepherd’s Pie
    Wario
    Waldo
    Sherpa
    Flat Rate
    Piggly Wiggly
    Tarnished – co Q
    Lonzo – Q

    Warmups: Tarnished got things started because I was late. 🙃
    Windmills, Moroccan night clubs, arm circles forward and reverse, 50 merkins OYO

    The thang: rotate between exercises change station when pax at burpees completes 15 reps.
    Burpees
    Battle ropes
    Flutter kicks
    Curls
    Lt. Dan’s
    WW3’s
    Outlaws
    Block alternating merkins
    Squats
    J-Lo’s
    Side lunges
    Calf Raises
    Mike Tyson’s

    Change rotate switch to 12 reps after 1 round
    Finished off with some sexercises because Waldo said he likes to practice. 1 minute of monkey humpers, pickle pounders, rosalitas, hello Dollie’s.

    COT: Echo was strategically made the 6. He hasn’t been out in a while but he said he was glad he made it. Closed with prayers for echo and his family

  • Rabbit Hole (Whitehouse Library) – Doug Francis

    Warm up
    4 count squativator
    7 count motivator

    Mosey with the block to the hill
    Murder bunnies to the other cone
    Partner up
    Round 1
    One partner works in the 40 man makers
    Other partner run a to the top of the hill, complete 7 air presses

    Round 2
    Same as 1 except 40 grave diggers

    All run to the top to complete Rudy’s birthday merkins

    Down the hill

    Then murder bunny back to the cone

    Back to the library

    47 curls IC 2 is 1

    Pax13 for the 13th!
    Rudy
    Fat Amy
    Doubtfire
    Footloose
    Viper
    Goldwing
    Hamm
    Vespa
    Lonzo
    Quickdraw
    Purdy
    Norm
    Waldo Q

  • The Battlefied Ruck (The Shops At Fallen Timbers) – mike place sr Arcy

    Battlefield Ruck and Run
    Ruckers
    Q Arcy
    Zimba
    Crawdad
    Runt
    Salisbury
    Djibouti
    Lonzo

    Runners
    Viper
    Mercy
    Rudy
    Wipers
    Doubtfire
    Manchester
    Fat Amy
    Dougie

  • Nightmare (Perrysburg Municipal Park) – Derek Emery

    Backblast: February 13, 2026
    AO: The Nightmare

    PAX:
    Goldstar
    Huckleberry
    Bourbon
    Meatloaf
    Ukulele
    Colt 45
    Spaulding
    Photon
    Carmen Sandiego (Q)

    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: Friday the 13th

    Warm up: baby arm circles, Willie Mayes Spider-Man Hayes, Mountain Man Poopers

    Jacked up: 50 SSH’s, 40 seal jacks, 30 crossover squat jacks, 20 shoulder tap plank jacks, 10 Smurf jacks

    THE THANG:

    Welcome to Crystal Lake Park! I was the PAX’s guide and my job was to keep everyone safe. We decided to take a warmup lap to the cone and back. Found out when we returned Ukulele disappeared. We went off and searched for him. We found him in a field with 3 coupons. To revive him, we have to do 13 CPR’s and 13 hand release burpees.

    We started making our way back when we found out Bourbon and Colt 45 disappeared. Not good. We had to go back on the trail to find them. Luckily we spotted a headlight and found both of them with a sled. We had to pull the sled all the way back to the flag.

    Once we got back to the flag, we wanted to find out who actually will be the most likely to survive. We did descending timed sprints to see who would be the person. Ukulele was the last one standing.

    The good thing was that we all survived. We found that Jason was Meatloaf to cap off the workout.

    Count-o-Rama: 9
    Name-o-Rama
    The Sixth: Spaulding

    COT
    Ball of man

  • The Pit (Kingsbury Park) – Nigel “Bob Ross” Hogan

    Workout: Murph
    F3 Men present: Bob Ross, Kolson, Southie
    1 mile run
    300 squats
    200 pushups
    100 pull ups
    COT

  • Grantland (Rotary Park) – Tommy

    Q: Callahan

    Huckleberry
    Spaulding
    Bourbon
    Photon
    Guardian
    Rumor
    Echo
    Big spoon
    Callahan