F3 Black Swamp

Author: wstark

  • The Armory (Waterville Library) – Huckleberry

    F3
    “11’s” with Block
    The Armory
    4/10/25

    PAX:
    Brickyard
    Echo
    Vespa
    Bulldog
    Bourbon
    Rudy
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    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
    5. End with a Circle of Trust

    WARM UP:
    7 Motivators in Cadence

    THANG:
    Block/Weight Needed.

    Starting Line:
    Begin with 1 Merkin
    Run to mid-section line (where block is located).

    Mid-Section Line:
    11 Curls with Block
    Run to far-section line

    Far-Section Line:
    10 Lt. Dan’s (2 is 1)
    Run back to mid-section line

    Return Mid-Section Line:
    11 Bent-Over-Rows
    Run back to staring line

    Starting Line:
    2 Merkins

    Far-Section Line:
    9 Lt. Dan’s (2 is 1)
    Continue until at Starting Line you are doing 10 Merkin and at Far-Section Line you are doing 1 Lt. Dan.
    At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

    Ended with suicides

    COT: Sixth was: Bourbon

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

    Ruckin' Wednesday
    Mudhole
    4/9/25

    PAX:
    Armstrong
    Fallout Boy
    Raven ~ Q

    Intro
    5 Core Principles
    Credo

    Rucked to the observation deck. 20 pack on Merkins & 20 squats.
    Then to the south side of the park for a stroll and back to the lot.

    NoR
    Announcements
    CoT
    BoM

    As always and honor to lead!

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

    Wednesday ruck
    Mudhole
    3/26/25

    PAX:
    Armstrong
    Raven
    Fallout Boi – QIC

    Intro
    5 Core Principles
    Credo

    Rucked to the observation deck then out almost to the tracks and back.
    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
    4/2/25

    PAX:
    Armstrong
    Fallout Boi
    Pinto
    Raven ~ Q

    Intro
    5 Core Principles
    Credo

    Rucked around Pearson. Good convo & great company, as usual.

    NoR
    Announcements
    CoT
    BoM

    As always and honor to lead!

  • The Nest (Fassett Jr High) – Raven

    Raven's Club
    3/31/25
    The Nest

    PaX:
    Armstrong
    Deliverance
    Fallout Boy
    Raven ~ Q

    Intro
    5 Principles
    Credo

    The Thang:
    Warm up
    1 loop of Route 66 in the opposite direction we typically go. This time with 5 burpees at each building entrance.
    After Route 66, we did "line drills". Which means we did movement exercises from one line in the parking lot to 4 down, did 20 Monkey Humpers and then the travel exercise back.
    Exercises:
    Crab Walk
    Bear Crawl
    Burpee Broad Jump
    Inch Worm (with Merkin)
    Sideways Crab Walk
    Crawl Bear

    CoT
    NoR
    BoM

    A good morning with great company.

    As always, it was an honor to lead,

    Aye!

    Raven,

  • Grantland (Rotary Park) – Guardian

    4/9/25 0515-0615 – Spartan things

    Pax:
    Beretta
    Echo
    Irish Hoss
    Photon
    Capitol
    Binford
    Gulliver
    Isosceles
    Callahan
    Purdy
    Tarnished
    Nitrous
    Guardian – Q

    F3 mission, 5 core principles, credo.

    Warmarama with Willie Mays Hayes’ and arm circles forward and backward

    The things:
    3 groups: All of Grantland was utilized. Vests or rucksack was worn by everyone. Step-ups with 60-80 lb sandbags x30 reps in the shelter house, 10 pull-ups and 20 merkins on the playground, run loop with 10 burpees at halfway cell tower, bear crawl over the pickle ball hill and back, farmer carry 2 cindys or rifle carry 1 about 60 yds total (down to tree and back). Repeato (finished 2.5 loops)

    COR
    NOR
    6- Photon
    Announcements
    LDP3 – Are you living in a way that not only aligns with your core beliefs but also inspires and moves others toward a greater purpose through both your words and actions?
    – Is your influence motivational or detrimental to those around you?
    Prayer to end

  • Field Of Dreams (Rolf Park) – Steve Mohr

    4/9/25

    PAX
    Footloose -Q
    Sven
    Huckleberry
    Wario

    Power Tower
    Only had two blocks so we had to improvise.

  • Field Of Dreams (Rolf Park) – Steve Mohr

    4/9/25

    PAX
    Footloose -Q
    Sven

    Ran around FoD a bit. One step closer to 1,000.

  • Coronado (Keener Park) – Steve Mohr

    4/8/2025
    PAX
    Footloose – Q
    Mercy
    Yoshi

    Pre and post Murph ruck

  • Coronado (Keener Park) – Huckleberry

    F3 Coronado
    The Murph
    5:30 am
    4/8/25

    PAX:
    Fat Amy
    Shepherd
    Lego
    Yoshi
    Deepwater
    Doubtfire
    Footloose
    Mercy
    Waldo
    Vespa
    Spaulding
    Rudy
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    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
    5. End with a Circle of Trust

    The Murph:

    1 Mile Run
    100 Pull Ups
    200 Merkins
    300 Squats
    1 Mile Run

    COT: 6th was: Yoshi