F3 Black Swamp

Author: wstark

  • The Gaunlet (Rivercrest Park) – Huckleberry

    F3 Gauntlet
    The Murph
    5:30 am
    6/2/25

    PAX:
    Fossil
    Capital
    Oil Change
    Spaulding
    Van Gogh
    Peach
    Radio
    Irish Hoss
    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: Oil Change

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

    Date: 05/31/2025
    Time: 5:30 – 6:30 AM
    Location: The Fortress – Grace Church Perrysburg

    Sunrise Ruck (Run/Ruck)

    Pax: Total 6
    Thor
    Binford
    Callahan
    Capitol
    Socket
    Tarnished – Q

    F3 Fitness, Fellowship, Faith

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

    5 Core Principles:
    Free of charge
    Open to all men
    Always held outdoors
    Led in a rotating fashion by men participating in the workout
    Ends in a circle of trust

    COT
    Count-O-Rama
    Name-O-Rama
    6: Socket
    Announcements
    LDP – FTL5 Lack of Consistency
    Prayer

  • Pump Station (Hood Park) – Viper

    6/1 – Summer Sunday Swampball Series

    Q – Viper

    PAX:
    Snake Bite
    Freeloader
    Fat Amy
    Silver Surfer
    Bull
    Greninja
    Zebra
    Cinnamons
    Nope
    Roblox
    Gibbs
    Doogie
    I Beam
    Getaway
    Bulldog

    We played 2.0 friendly Swampball. It was glorious.

    CoT

    6 – Snake Bite

    Named Cinnamons youngest (Gibbs) and I Beams kid (Getaway).

  • Wakanda (Maumee High School) – Mercy

    Huckleberry
    Footloose
    Chubbs
    Gulliver
    2-ply
    Mercy (q)

    The pax celebrated mercy’s 40th bday with a list of exercises that are supposed to be for men 40s and up. It was a workout that was age appropriate.

    https://www.fitfatherproject.com/exercises-for-men-over-40/

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

    Echo-Q
    Djibouti
    Runt
    Wipers
    Crawdad
    Waldo
    Viper
    Bulldog
    Rudy
    Footloose
    Huckleberry
    Spike
    Goodburger
    Sherbet
    Arcky
    Spackle
    Percy
    Photon
    Deuce
    Carmen Sandiego
    Ruck and run

  • Run @ the Pump Station (Hood Park) – Echo

    Echo-Q
    Carmen Sandiego
    Photon
    Sherbet
    Guardian
    Radio
    Opening and then we ran to the wall and ran those stairs 5 times. We ran back to the pump station hill and ran up and down that with 10 flying squirrels 🐿️ at the top and 10 jump squats at bottom each time. We finished with running the pump station stairs for a few minutes.
    Closing and I was the 6.

  • The Fortress (Grace Church) – Golden Gate

    Jelly Legs @ Fortress 5/31/25

    Golden Gate – Q
    Binford
    Tarnish
    Thor
    Gold Star
    Callahan

    Warmup
    Stretch
    SSH in cadence to PB&J time

    Thang
    Repeat each set until song ends

    Set 1:
    Squats x10 > Squat walk > LBC x10
    Set 2:
    Run
    Set 3:
    Monkey Humpers x10 > Karaoke walk > In-n-out x10
    Set 4:
    Run
    Set 5:
    Mountain Climbers x10 > Imperial Walker Walk > Plank Jack x10
    Set 6:
    Run
    Set 7:
    Motivators Start on 5 > Sumo Walk > Superman x10
    Set 8:
    Run
    Set 9:
    AL Gore 10 count > High Knees > Big Boys x10
    Set 10:
    Run

    Count-O Rama
    Name-O-Rama
    6th
    LDP3
    Prayer intentions – circle of prayer.

  • The Fortress (Grace Church) – Thor

    5/24/25
    Fortress Beatdown
    Pax:
    Thor
    Peach
    Photon
    Stark
    Meatloaf
    Carmen San Diego
    Callahan
    Tarnished
    Spike
    Goodburger

    Started with quick warmups so we could get right into the beatdown…so good

    King of the Hill. Everyone starts at Level 1. Only get to move up if you win the round. Switched up between singles, teams, partners, timed challenges

    Level 1: 5 Squats, Merkins, LBC sprint to Cone 1
    Level 2: 10 Squats, Merkins, LBC sprint to Cone 1
    Level 3: 15 Squats, Merkins, LBC sprint to Cone 1
    Level 4: 10 Burpees, Am Hammers, Sprint to Cone 2
    Level 5: 15 Burpees, Am Hammers, Sprint to Cone 2
    Between Level 6-9, roll a die, if you get odd you stay the same, if you roll even you double the work
    Level 6: 30 SSH
    Level 7: 30 SSH, Monkey Humpers
    Level 8: 30 SSH, Monkey Humpers, Mt. Climbers
    Level 9: 5 BBS, 15 Bonnie Blairs, 25 Merkins
    Level 10: 10 BB, 20 Bonnie Blairs, 30 Merkins

    It came down to Stark vs Peach. We separated into 2 groups. Peach's team came out on top…

  • The Armory (Waterville Library) – Thor

    5/22/25
    The Armory
    Pax:
    Thor
    Vespa
    Manchester
    Brickyard
    Rudy
    Tackleberry

    Welcome given
    Warm ups: SSH, Abe Vigoda, Chainbreakers

    The Thang:
    Billy Madison style workout mixed with trivia

    We get the question right, we just do the grade exercise. If we get it wrong we have to do all the previous ones well

    12 reps each
    Kindergarten: SSH
    Grade 1: BBS
    Grade 2: Merkins
    Grade 3: Imperial Squats
    Grade 4: Freddie Mercury’s
    Grade 5: Bear Squats
    Grade 6: Monkey Humpers
    Grade 7: LBC(2×1)
    Grade 8: Outlaw
    Grade 9: Burpees
    Grade 10: Captain Thor’s
    Grade 11: Lt. Dan’s
    Grade 12: Absolutions

    We failed 6th and 8th grade…and had some nice curved tests in High School.

  • Rabbit Hole (Whitehouse Library) – Steve “Footloose” Mohr

    5/30/25

    PAX:
    Footloose – Q
    Huckleberry
    Stalker

    Met at FT monument for a ruck. Rosco P. Coltrane also joined us.