F3 Black Swamp

Author: wstark

  • The Battlefied Ruck (The Shops At Fallen Timbers) – Djibouti

    3/15/25 Battlefield Ruck

    PAX

    Djibouti (Q)
    Runt
    Mercy
    Crawdad
    Doogie
    Callahan
    Norm
    Sven
    Viper
    Fat Amy
    Snowball
    Captain Crunch
    Isosceles

    13 HIMs went into the woods. 13 HIMs came out. No snakes. We’re good. Djibouti out.

  • The Battlefield (The Shops At Fallen Timbers) – Huckleberry

    F3 Battlefield
    3/15/2025
    6:30 am

    PAX:
    Thai Guy
    Doogie
    Captain Crunch
    Footloose
    Norm
    Fat Amy
    Runt
    Djibouti
    Manscape
    Isosceles
    Shepherd
    Mercy
    Lyman
    Coconut
    Irish Hose
    Callahan
    Jersey
    Crawdad
    Lift Kit
    Snowball
    Wipers
    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:
    10 Motivators in Cadence
    Warm up rune around theatre

    THANG:
    Block/Weight Needed.
    Version of “21’s”

    Line 1: Start with 1 and work your way to 21 with Merkins
    Run to Mid-Way Line (100’ or 10 parking width spaces): 21 Curls with Block
    Run to Line 2 (100’ or 10 parking width spaces)
    Line 2: Start with 20 and work your way to 1 with Lt. Dan’s (2 is 1)
    Run back to Mid-Way Line: 21 Bent Over Rows with Block
    NOTE: The run going are Curls and the return run are Bent Over Rows.
    Continue until you complete!

    If completed, repeat until Q calls time.

    COOL DOWN:
    Cool-down run around theater.

    COT: Sixth was: Wipers

  • The Battlefied Ruck (The Shops At Fallen Timbers) – Jason Nofziger

    3/15/25 Battlefield Run

    PAX:
    ISO
    Sven
    Viper
    Callahan
    Norm
    Doogie
    Cap’n Crunch
    Fat Amy (Q)

    We ran 2 loops around the wooded battlefield. Got in 4.7-5.8 miles depends on final route back

  • The Fortress (Grace Church) – Guardian

    3/15/2025 0630-0730

    Picking up the 6 – Opportunity

    F3 opening and 5 core principles

    Pax:
    Raven
    Spaulding
    Binford
    Photon
    Landslide
    Tarnished
    Deliverance
    Van Gogh
    Stark
    Guardian – Q

    Warmarama- Group Murph (10 pull-ups, 20 merkins, 30 squats)

    The Thang: 11s – CPRs and burpees/ squat thrusters and BBSU/ circle of pain IC – ninja squats and merkins on block

    COR
    NOR
    6- Raven
    Announcements
    LDP3
    Prayer

  • Wakanda (Maumee High School) – Steve Mohr

    3-13-2025

    Pax:
    Footloose – Q
    Fat Amy
    Mercy
    Lonzo
    Crawdad
    Landslide
    Chubbs
    Rudy
    Huckleberry

    The most important thing is we found the Swampball “away” games field to play under the lights.

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

    Murph
    Men present: Colson, TJ, Dora, Bob Ross, Southie, Brogan, Cheyenne
    1 mile run
    300 squats
    200 Pushups
    100 pull-ups
    End with COT

  • Nightmare (Perrysburg Municipal Park) – Derek Emery

    Backblast: March 14th, 2025

    AO: Nightmare

    PAX:
    Carmen Sandiego (Q)
    Piggly Wiggly
    Guardian
    Bourbon
    Capitol
    Van Wilder
    Thor
    Tarnished
    Photon
    Badger
    Spaulding

    Workout: Big Trouble in Little Perrysburg
    FNG’s: No

    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 five core principles of F3 are:
    Always free
    Open to all men
    Always outdoors
    Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
    Ends in a Circle of Trust

    Credo: Leave no man behind but leave no man where you found him.

    The warmup: Goofballs, piano keys, rubber bands, Willie Mayes Hayes

    The Thang:

    Big Trouble in Little China themed beatdown. Jack Burton who is our hero, was a truck driver that saved the world. First exercise was a run around Municipal Park and stopping at different lights. Red means absolutions, green means sprints and blue means stop.

    After that, we went back to the flags to pick up our coupons to go (rifle carry) to the open fields where the pork chop express (sled with 70 lbs) was.

    This part was consisted of three core mechanisms that were in constant motion.
    – The Pork-chop Express
    • One Pax took the sled and pulled it out to the light and back (50 yards)
    – Egg Shen’s 6 Demon Bag
    • While the sled was out, the rest of the team did an AMRAP of one of the six exercises on the list.
    • exercises: man makers, curls, goblet squats, overhead press, skull crushers, grave diggers
    – Lords of Death
    • when the sled returned, the PAX carrying the slide completed the AMRAP of the exercise that the team was doing.
    • all other PAX sprinted to the light and performed ten merkins and sprinted back.

    When finished, we came back and did squats with blocks to Flower by Moby.

    Count-O-Rama – 11
    Name-O-Rama
    The Six – Van Wilder
    LDP3
    Ball of Man

    This beatdown idea and format was from Plainfield F3.

  • The Pit (Kingsbury Park) – Jake Mulinix

    Pax: Besse (Q), Dora, Southie, Colson, Cheyenne, Moneyball (FNG)

    Location: The Pit

    The Thang: Historic Superhero Beatdown
    – [ ] Coupon curls – 25
    – [ ] Lex Luthor – 25
    – [ ] Iron Hulks (ratio 1:4 of diamond Merkins to Carolina drydocks and/or air presses for a total of 55 diamond Merkins and 220 CDD or air presses in 10 sets (1-5))
    – [ ] Captain Thor (ratio 1:4 of big boy sit ups and American hammers for a total of 25 big boys, sit ups and 100 American hammers in 10 sets (1-5-1))
    – [ ] Tubthumping (continuous fast feet and hit the deck Burpee‘s with Merkins 32 times throughout this song when we get knocked down)
    – [ ] Captain Therkin (Captain Thor with 5 Merkins between each set for a total of 25 big boys, 45 regular Merkins, and 100 hammers (1-5-1))
    – [ ] Stand Up, Sit Down Song
    – [ ] Superman’s – 40
    – [ ] Merkin Jax (ratio 1:4 of 1 Merkin to 4 Jax for a total of 25 Merkins and 100 Jax (1-5-1))

    We welcomed FNG Moneyball (Alexander, 16)!

    Ended with a COT.

  • The Wall (Riverside Park) – Irish Hoss

    3/13/25 – The Great Wall

    Irish Hoss – Q
    Ham
    Coconut
    Photon
    Thor
    Badger
    Tarnished
    Finkle
    Spaulding
    VanGogh

    Warmups
    8 count motivator
    World’s greatest stretch
    Downward Dog

    The Work
    Wall Circuit starting at 10 reps descending each round.

    Aussie Merks – gather Materials
    Sumo Squats – gathering
    Wall Climbers – climbing
    Dirty Hook Ups – building
    Burpees – lookout for Mongols
    Down Steps to complete circuit

    Questions for reduced rep burps
    How long is the wall
    How many years to build
    Why built
    What capital city does it protect
    How many times have i been to the Great Wall

    Closed by picking up the 6 and ended in COT.

  • The Armory (Waterville Library) – Viper

    3/13 – The Armory

    Care Bear Squared

    Q – Viper

    PAX:
    Manchester
    Doubtfire
    Geppeto
    Bourbon

    The Thang:

    Warm-up – Willie Mays Hays, Potato Pickers, SSHs, Chain breakers

    For the main workout, it's set-up in a square. Bear crawl from the 1st corner to the second, do 25 squats. Sideways bear crawl to the left to the next corner, do 25 merkins. Backwards bear crawl to the 3rd corner, do 25 Big Boi's. Sideways bear crawl to the right back to the start, do 25 burpees. Repeat.

    COT –
    6 – Manchester

    Announcements – Geppeto's BS tour to thank all for their support continues.

    Prayers – Surgery for Bourbon's daughter and Manchester's son. Bourbon and his family.