F3 Black Swamp

Author: wstark

  • Field Of Dreams (Rolf Park) – Andrew Landis

    5/7/2025

    Welcome
    F3 Mission & Core Principles
    Ethos

    PAX:
    Canteen
    Lonzo
    Norm
    Gulliver
    Lyman
    Guardian
    Footloose
    Sven – Q

    Warmup: 20 Side-Straddle Hops

    Mosey over to the Quiz Area

    The Game: Trivia Pump-athlon
    -Each category has its own correct and incorrect exercises
    -Point values correspond 1 to 1 with exercises owed
    -Anyone may step up to answer, but your TEAM will be responsible for completing the exercises
    -There are two Daily Doubles hidden on the board!

    Categories:
    Know Your Role
    Can You Smell the B.S.?
    Men acting like boys
    Get flexed on bro
    Potent potables

    Correct Answer Exercises:
    Imperial Walkers
    Merkins
    Monkey Humpers
    LBCs
    Curls

    Incorrect Answer Exercises:
    Lt. Dans
    Mountain Climbers
    Box Cutters
    Burpees
    Shoulder Press

    If no one gets correct answer – quizmaster knocks out 5 burpees due to bad question!

    Countorama
    Name-o-rama
    Guardian was the Six
    Announcements
    Ended in Prayer.

    Honor to be be there, Honor to Lead.

    Sven

  • The Necropolis (Fort Meigs – Run) – Randy+Pelc+Jr.

    Echo-Q
    Coconut
    Fossil
    Mile High
    Ukulele
    Ran to conant to the trail and to the top of the hill in Perrysburg. Indiana and river rd

  • Coronado (Keener Park) – Ryan “Doogie” Lauf

    5/6/25
    Murph

    Q- Doogie
    Viper
    Norm
    Djibouti
    Isosceles
    Huckleberry
    Wax On
    Callahan
    Spaulding
    Yoshi
    Footloose
    Mercy
    Rudy
    Crawdad
    Fat Amy

  • The Fortress (Grace Church) – Dave Walbom

    Swings Sets

    Welcome
    Mission
    Principles

    Pax
    Huffy
    Binford
    Deep impact
    Goldstar
    Photon
    Tarnished
    Meatloaf
    Montoya
    Flo (Q)

    Cadence Work performing 1000 reps involving 10 exercises broken into three sets with a mosey in between sets.

    COT

  • Leadership Ruck – Fitness of the Body, Mind, and Soul – Dave Walbom

    Leadership Ruck VAPE

    Welcome
    Mission
    Principles

    Pax
    Huffy
    Binford
    Deep impact
    Goldstar
    Photon
    Tarnished
    Flo (Q)

    Rucked discussing
    Vision
    Articulation
    Persuasion
    Exhortation

    Finished with COT

  • The Necropolis (Fort Meigs – Ruck) – Dave Walbom

    Embrace The Suck Ruck

    Welcome
    Mission
    Five principles

    Pax
    Photon
    Raven
    Gold Star
    Meatloaf
    Deep impact
    Van Wilder
    Flo (Q)

    Rucked 2 miles stopping to do cadence work for Merkins and squats with rucks on. Also. 35 pound sandbag, and kettlebell and a pair of 25 pound kettlebells.

    Finished with COT

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

    Clockwork (planned by Thor)

    Q: Gold Star
    Pax:
    Wario
    Huckleberry
    Everest
    Ponzi
    Piggly Wiggly (#6)

    Warmup:
    Windmills
    Potato Pickers

    Beatdown: 12 reps of each of the 12 exercises.

    1. Monkey Humpers
    2. Curls
    3. Block Swings
    4. Overhead Thrusts
    5. Merkins
    6. Burpees
    7. Squats
    8. BBS
    9. Flutter Kicks (2is1)
    10. Bonnie Blairs (2is1)
    11. SSH
    12. Mountain Climbers (2is1)

    Run a lap
    Repeat

  • The Nest (Fassett Jr High) – Anthony+Maletich

    No Knee Beatdown

    Pax:
    Armstrong (Q)
    Deliverance
    Fallout Boy
    Pinto
    Raven

    A Cinco de Mayo inspired workout that didn't stress the knees.
    10 Reps of leg exercises (each side) (leg circles, elbow to knee extensions, (bird dog), leg adbuctors, leg adductors, bridges) 15 reps of ab exercises (BBS, supermans, leg raises, side plank dips, crunches) and 20 reps of arm exercises (push up, block curl, block press, row, and mystery exercise)

  • Camelot (Generals Ice Cream) – Zach Bollinger

    5/5/25

    Cinco de Mayo

    Pax
    Pooh Bear – Q
    Echo
    Cinnamons
    Norm
    Waldo
    Carmen San Diego
    Purdy – 6
    Mercy
    Wax On
    Manchester
    Ukulele
    Sven

    Welcome, Mission, 5 core principles, and Credo.

    Warm up consisting of:
    Windmills
    Forward and Reverse Arm Circles
    Lateral Lunges (30 sec holds)
    SSH

    Countorama
    Ran to different loacations around downtown Whitehouse. Did 2 sets of beat downs.

    Set #1
    5 Burpees
    10 Bonnie Blair’s
    15 sec hold Al Gore
    20 Merkins
    25 Big Boys

    Set #2
    5 Burpees
    10 Lt. Dans
    15 Monkey Humpers
    20 Shoulder Taps
    25 LBCs

    Cooldown stretches including:
    Upward salute
    Toe Touch
    Static Lunge
    Upward dog
    Child’s Pose
    Spinal Twist
    Butterfly

    Countorama
    Nameorama
    Six
    Announcement
    Prayers

  • The Pit (Kingsbury Park) – Zach “Colson” Kreischer

    Merkins in the Moonlight
    PreThang:
    25 Don Quixotes

    Thang:
    Merkin Mile: 1-mile run with 1/4 mile pause for 25 merkins each

    Merkin Jax: 1:4 ratio of merkin to plank jack (up to 5:20)
    50 BBC
    20 Jackass Merkins: 1 merkin to 2 donkey kicks (no stacking)
    50 BBC
    25 knerkins
    25 Superman

    COT & LDP3
    PAX: Southie and Colson