F3 Black Swamp

Author: wstark

  • The Battlefield (The Shops At Fallen Timbers) – Doug+Francis

    2.22.2024 Progress at The Battlefield

    Warmup Total Reps
    Motivator 8 144
    RotoVator 8 144

    Progress Stations
    Pudding Scoops 5 2=1
    Perfect Merkins 5
    Shoulder Taps 5 2=1
    Appolo Ono 5 2=1
    Angle Grinders 5 2=1
    Monkey Humpers 5
    Mike Tysons 5
    Rick Flare 5

    Work Total Reps
    ManMakers 5 40
    Murder Bunnies 20 yrds 160
    Rev. Murder Bunnies 20 yrds 160
    Curls 10 40

    ReWork
    Dips 10 80
    Dirty Hookups 10 80

    Pax
    Goldwing
    Djibouti
    Full Pull
    Mercy
    Norm
    Lift Kit
    Shepherds Pie
    Huckleberry
    Jersey
    Doogie
    Fat Amy
    Irish Hoss
    Hamm
    Stark
    Waldo – QIC

  • The Fortress (Grace Church) – Thor

    2/22/25
    Fortress Beatdown
    Thor: Q
    Photon
    Van Gogh
    Tarnished
    Huffy
    Coconut
    Golden Gate
    Deliverance
    Oil Change
    Spaulding
    Guardian

    This was brutal. Started with warm up of 25 SSH and a group murph. Then we got to the main course: Sleds.

    3 teams. The reps of exercises adapted until we got to 1 system.
    If team had 4 members, they did twice as many as a team with 3 members. Teams changed throughout.

    Goal: 1 guy sleds, the other 3 does exercise, then send 1 pax to switch out. First team around the loop wins.

    Round 1: 1 lap
    30 BBS

    Round 2: 1 lap
    30 Merkins

    At this point in time, pax were on their back unable to move so we inserted a cool down mosey around the loop

    Round 3: 2 laps
    30 BBS/ 30 Merkins

    Mosey

    Round 4: 1 lap
    10 Burpees

    Round 5: 1 lap
    20 Gorilla Humpers

    Mosey

    Round 6:
    Same as round 3

    It was awful and we loved it.

    COT and NOR at the end

  • Nightmare (Perrysburg Municipal Park) – Thor

    2/21/25

    Thor: Q
    Badger
    Photon
    Spaulding
    Huckleberry

    Started with warmups and then moved into the birthday beatdown.

    A ladder style workout:
    3 Hand-Release Merkins
    3 BBS
    3 Bobby Hurleys
    Increase by 3 everytime until we make it to 39.

    Run a lap in between each round.

    I think someone was able to get to Round 30 or 33

    Ended with the COT and NOR

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

    2/15/25
    Leadership Ruck:
    Thor(Q)
    Deliverance
    Huckleberry
    Meatloaf
    Stark
    Huffy
    Golden Gate
    Binford
    Tarnished

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

    Double Down Friday
    The Pit – Kingsbury Park
    0.5 mile run
    14 Overhead coupon press & squat
    14 alligator merkins & burpee
    14 BBC & American hammer w/coupon
    14 lunges & coupon curls
    14 mountain climbers & donkey kicks (3-1 ratio or 4 count)
    (Exercises are done together)
    – repeat cycle

    COT & LDP3
    PAX: Dora, Bob Ross, and Colson

  • Pump Station (Hood Park) – Phat Thor

    2/16/24
    Pump Station Beatdown
    Pax:
    Phat Thor – Q
    Vangogh
    Crawdad
    Meatloaf
    Irish Hoss
    Shephard
    Guardian
    Carmen San Diego
    Ukulele
    Tarnished
    Lonzo
    Radio
    Madden
    Waldo

    Presidents Workout:
    Went through the list in order. We added 10 to however many years they served. The exercise was what their last name started with.

    A: American Hammers
    B: BBS
    C: Crunchy Frogs
    E: Everest Climbers
    F: Flutter Kicks
    G: Gorilla Humpers
    H: Hillbilly Squats
    J: Jump Squats
    K: Kraken Burpee
    L: Lt. Dans
    M: Mike Tysons
    N: No Cheat Merkins
    O: Outlaws
    P: Plank Jacks
    R: Reverse Lunges
    T: Tricep Dips
    V: Van Goghda’s
    W: Imperial Walkers

    Extras
    If they died in office: 10 (I forget)
    If they were assassinated: 10 Absolutions
    If they resigned: 10 (I forget)

    I think the furthest someone got was Lyndon B. Johnson

  • Run @ the Pump Station (Hood Park) – Phat Thor

    2/16/24
    Pump Station Run:
    Phat Thor
    Van Gogh
    Tarnished
    Radio
    Carmen San Diego
    Ukulele
    Lonzo

  • The Gaunlet (Rivercrest Park) – Mile High

    Plus two HIMs got in a couple miles before all the monkey business started.
    Mile High and Tarnished (2 More Miles)

  • Bible Study/Leadership Training – Mile High

    Mile High and Tarnished got 2.5 miles in 0430 Baby.
    Its never to early.

  • Rabbit Hole (Whitehouse Library) – Irish Hoss

    The tortoise and the hare
    2/21/25

    Irish Hoss – Q
    Salisbury
    Purdy
    Echo
    Viper
    Doubtfire
    Gang Box
    Waldo
    Lonzo

    Warmup
    8count motivator
    Stir the oatmeal
    Windmill
    Chain breaker

    The work:
    Indian run style down the Path to the rabbit hole.
    Last man is the rabbit and completes 5 burpees while the rest of the PAC are the tortoises completing the following MOT:
    1. Bear crawl
    2. Lunges
    3. Crab walk
    4. Pivot Squat

    The rabbit (after burpees) sprints to the lead and changes the MOT to the next in rotation.

    After the first round, the rabbit still completes the burps and then added 5 big boys. 3rd round added 5 bunny hops in the opposite direction of the tortoise PAX.

    Made it to the hill / hole using the above MOT.

    Cadence work at base of hill
    SSH
    Mountain Climbers – Gang Box
    Pickle Pounders – Lonzo
    Absolutions – Doubtfire

    Mosey back to flag
    Stretching

    COT