F3 Black Swamp

Author: wstark

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

    There was no ruck this Wednesday.

  • Field Of Dreams (Rolf Park) – Lonzo

    FOD 11/12/25 Out of this World
    PAX:
    Wario
    Waldo
    Lyman
    Samson
    Mr Deeds
    Lonzo – Q

    Warmups: windmills, arm circles, Lonzo Hold, and motivators.
    The Thang:
    Rifle carry to lit up area

    10 WW3 sit-ups

    Man makers 10
    Absolutions 10
    Rosalitas 20
    Squrls 20
    Repeato
    We made it through 3 rounds
    Did for some Mary then finished with 100 curls.

    COT:
    Waldo was made the 6 because it’s been a while since Mr Deeds had been out. Waldo explained how he got more involved with F3 after the first WC and he learned it’s more than just a workout. That should be on a shirt 😆
    Closed with a quick prayer for Gulliver, Huck, Wario, and Bluto.

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

    November 12, 2025
    Wednesday Ruck
    Mudhole

    Pax:
    Fallout Boy
    Raven – Q

    5 principles

    Rucked

    CoT
    BoM

    As always, it was an honor to lead.

    Out ✌🏼

  • The Necropolis (Fort Meigs – Ruck) – Jesse Tovar Sr.

    21 Gun Salute Ruck-

    Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.

    1. Be free of charge
    2. Be open to all men
    3. Be held outdoors, rain or shine, heat or cold
    4. Be 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

    Honored TenPin and Mile High as PAX members posting on Veterans Days- They are both Veterans!

    The Thang:
    We rucked to The Pump Station
    21 air squats IC
    21 pushups then plank until everyone is done
    21 SSH IC, went up the steps and rucked back to Necropolis.
    Arrived back at 6:29 and event was to end at 6:30- Rethinking the timing should have rucked right back after getting to Pump Station and fill the left-over time back at the COT to ensure we are back in time.

    PAX:
    Scooter
    TenPin
    Van Wilder
    Meatloaf
    Geppetto
    Guardian
    Zimba
    Sven
    Archy
    Huckleberry
    Longhorn-Q

    Count-O Rama
    Name O Rama

    6 Speech-Meatloaf spoke about having an ideal physique that he possesses and keeps him coming back.

    Announcements

    LDP3- Talked about Fatherhood and letting children make decisions to give them room to grow.

    Prayer Intentions

  • The Necropolis (Fort Meigs – Run) – Echo

    Echo-Q
    Mile High
    Soda Pop
    Coconut
    Photon
    Opening and a little stretching.
    Ran through the side cut loop.
    Closing, Mile High was 6.

  • Camelot (Generals Ice Cream) – Doug Francis

    11.10.2025 SpongeBob the Musical

    🎬 Scene 1 – Bikini Bottom Day (Warm-Up)

    The sun rises over Bikini Bottom. SpongeBob starts his day full of energy, optimism, and purpose.

    Warm-Up (6–8 min)
    • SSH x 25 IC
    • Tappy Taps x 10 IC
    • Imperial Walkers x 15 IC
    • Arm Circles x 10 IC
    • the chain breakers x10 IC
    • Plank Jacks x 10 IC

    Scene 2 – Mount Humongous Erupts (Chaos Workout)

    Disaster strikes! The once-calm Bikini Bottom trembles as Mount Humongous explodes — it’s time to move fast and protect your city.

    Volcano Circuit – 3 rounds
    • 10 Burpees (lava bursts)
    • 20 mountain climbers (ground shaking)
    • 20 merkins
    • 30 BBS
    • mosey to mount humongous

    The Hero’s Journey (Partner Challenge)

    SpongeBob refuses to run — he sets out on a mission to save Bikini Bottom. Every hero needs a companion!

    Partner curls x 100
    Plank block slide x 50
    Back to back squats x50
    Sirloin swings x 50
    Mosey back to Mount humongous

    Scene 4 – Doubt and Hope (Core + Strength)

    The city is in danger. SpongeBob questions if he’s strong enough… but his friends believe in him — and so must we.

    Nemo x 10
    Squat Thrusters x 15
    Hello Dolly x 20
    Starfish crunch x 25
    Marching bridge x30

    Circle merkin for 100 seconds

    Pax
    Doubtfire
    Vespa
    Purdy
    Brickyard
    Footloose
    Waldo -Q

  • The Gauntlet (Rivercrest Park) – Mike “Gold Star” Niese

    11.10.25 Beatdown – The Gauntlet – Push for the Playoffs

    Pax List:
    Gold Star (Q)
    Weeble Weibull
    Spaulding
    Longhorn
    Bevo
    Mile High
    Big Spoon (6)
    Rumor

    What is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

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

    5 min warmup : 5 min explanation : 30 min beatdown (5 at each station) : 5 min COT

    Warmup (SPMICE)
    >Chain breakers (10 reps)
    >Chinooks (10 reps)
    >Windmills (10 reps)

    Beatdown = Exercises associated football passing/running
    >some original exercise choices were swapped out by Q to limit the time spend on the cold/wet ground

    Corner Route (5 min timer)
    >4-Cone Drill w block = block lunges, gorilla hops, bunny murders, gorilla hops
    >20 Merkins
    >20 LBCs, start over

    Sweep
    >Run around softball field and back
    >20 Goblet Squats
    >American Hammers until group is done

    Curl
    >100 Block Curls
    >Al Gore until group is done

    Hook & Ladder (5 min timer)
    >Ladder Jacks (5 of each)
    SSH/ Seal Jack/ Smurf Jack/ Plank Jack/ Bow Jack
    >20 Incline Merkins
    >20 Monkey Humpers, start over

    Dive (5 min timer)
    >20 Ground Pounders
    >20 (10/side) Little Mermaids (side crunch on ground, feet together)
    >20 Imperial Walkers (2is1), start over

    Post
    >Run to ‘post’ and back
    >20 Grave Diggers w block (1is1)
    >Wolverines until group is done

    COR / NOR / #6 / LDP3 / Announcement / Prayers / COT / Picture

    Big Spoon gave his 6 talk about being here for others. Q reiterated how much he has helped push others in his 4 months of F3. His VQ is coming up this Thuesday.

  • The Foundry (Maumee Middle School) – Eric Puffenberger

    Pax
    Coconut
    Photon
    Meatloaf
    Isosceles-Q

    Track Practice.

    30 reps of each of the following:
    Burpees
    Plank Jack Shoulder Taps
    Lt. Dans
    High knees (4:1)
    Run 400m after each exercise

    40 reps of each:
    Big Boys
    Merkins
    Speed Skaters (2:1)
    Run 300m after each exercise

    50 reps of each:
    Hello Dollies
    Bonnie Blair’s
    Run 200 m after each exercise

    100m Walking lunges with a kick
    100 m Run

  • The Pit (Kingsbury Park) – Dora

    Dora, Southie, Pennywise
    Murph

  • The Nest (Fassett Jr High) – Guardian

    11/10/25 – 0530-0615 – Cold AF

    It actually wasn’t too bad at The Nest. A bit breezy but we warmed up rather quickly. 29° was the reading but the atmosphere was warming thanks to the Oregon PAX!

    F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

    5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

    F3 credo “Leave no man behind, but leave no man where you find him.”

    Pax:
    Raven
    Fallout Boy
    Deliverance
    Armstrong
    Guardian – Q

    Warmarama: SSH x50 IC, Abe Vigoda’s x10 IC, shoulder burns x10 IC