F3 Black Swamp

Author: wstark

  • Wakanda (Maumee High School) – Steve “Footloose” Mohr

    1/30/25

    PAX
    Footloose – Q
    Meatloaf
    Mr Deeds
    Stalker

    BBB

    Ballivator – Warmup

    We did exercises with a basket ball such as 3-pointer sit-ups, BigBallerBurpsees, and Bronnie James's. Then movements such as lunge walk, lateral ape and murder bunny. All with a basketball.

    Knockout – Cooldown

    COT

  • Grantland (Rotary Park) – Bourbon

    01/29/2025 – Rollin’ with my Homies:

    Date: 01/29/2025
    Time: 5:30 – 6:15 AM
    Location: GrantLand; Rotary Park, Perrysburg, OH
    Q: Bourbon

    PAX Count: 6

    PAX Names:
    Photon
    Capitol
    Badger
    Geppetto
    Huckleberry
    Bourbon (Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)

    Disclaimer Statement

    The Thang:
    • Start with 21’s
    o The veteran PAX nailed it on the first attempt. No penalty assessed.
    • Rollin’ with the Homies (and FNG’s):
    o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
    o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
    o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
    o Once you complete the exercise, you plank or Al Gore in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
     Exercise 1: Merkins
     Exercise 2: Side Straddle Hops (4 count, in cadence)
     Exercise 3: Sprints (from one set of cones to other and back)
     Exercise 4: Lt. Dans
     Exercise 5: Burpees
     Exercise 6: Big Boy Sit Ups

    o Results in order:
     21 x Side Straddle Hops (4 count, in cadence)
     30 x Burpees
     30 x Burpees
     10 x Side Straddle Hops (4 count, in cadence)
     1 x Sprints (to cones and back)
     20 x Lt. Dans
     20 x Absolutions
     40 x Burpees
     60 x Side Straddle Hops (4 count, in cadence)
     10 x Absolutions
     6 x Sprints (to cones and back)
     40 x Side Straddle Hops (4 count, in cadence)
     20 x Merkins
     60 x Merkins
     20 x Absolutions
     60 x Merkins
     20 x Merkins

    o Results totals:
     160 x Merkins
     131 x Side Straddle Hops (4 count, in cadence)
     100 x Burpees
     50 x Absolutions
     20 x Lt. Dans
     7 x Sprints (to cones and back)

    • Count-O-Rama and Name-O-Rama
    • Learn about the 6: Photon.
    • Announcements
    • COT / Prayers and Intentions

  • Field Of Dreams (Rolf Park) – Viper

    1/29

    Q – Viper

    PAX:
    Snake Bite
    Ukulele
    Lyman
    Lonzo
    Echo
    Wario

    The Thang:

    Warm-up – Chain Breaker, SSH, 10 count rotovator

    Part one – Basic Fighter Maneuvers
    Both mentally and physically demanding, but some of the most fun flying. While listening to "Danger Zone", the PAX alternated between sprinting between the two light poles and performing an MoT, switching every time the words "Danger Zone" were played. The MoT alternated between BBJs and Lunge walks; after getting 5 of one, you switched to the other.

    Phase 2 – Two Plane Maneuvering
    Partner DORA, with on partner running to the opposite light pole and back while the other worked towards 100 burpees and 200 squats

    Phase 3 – Large Force Exercise
    Capture the flag style battle. Each team had three cones at their base, the goal was to capture all of the other team's cones while defending your own. If you were tagged while holding a cone, you dropped it where you were and returned to base to refuel and rearm by performing 3 burpees

    COT –

    6 – Snake Bite

    Prayers – Geppeto's dad

  • Grantland (Rotary Park) – Eric Puffenberger

    Black ops elevation ruck

    Pax
    Purdy
    Phat Thor
    Callahan
    Tarnished
    Isosceles-Q

  • The Commons (Levis Commons) – Dave “Flo” Walbom

    Fun with Rucks BB

    WELCOME
    MISSION
    PRINCIPLES

    PAX
    Ponzi
    Huckleberry
    Huffy
    Ten Pin
    Purdy
    Stalker
    Salisbury
    Gold Star
    Everest
    Anchor
    Flo (Q)

    Rucked 2 miles stopping four times to perform Merkins and squats with rucks on. First stop five reps each, second stop 10 reps each, third stop 15 reps each last stop 20 reps each

    LDP3 was on the subject of cadence

    COT

  • The Necropolis (Fort Meigs – Ruck) – Justin Nickey

    Necropolis 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
    The Thang:
    We rucked along the river in sidecut park and back up the towpath for a total of 2.92 miles.

    Count-o-rama: 3
    Name-o-rama:
    Huffy
    Ten Pin
    Van Wilder
    6 Speech
    Announcements
    LDP3
    Prayer Intentions

  • The Fortress (Grace Church) – Justin Nickey

    5000 CSAUP Round 3
    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
    The Thang:
    We did various exercises while carrying a block for 5000ft.

    Count-o-rama: 18
    Name-o-rama:
    Lonzo
    Pimento
    Landslide
    Meatloaf
    Phat Thor
    Photon
    Tarnished
    Van Wilder
    6 Speech
    Announcements
    LDP3
    Prayer Intentions

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

    5000 CSAUP Round 1
    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
    The Thang:
    Running laps around the woodland park loop stopping after each lap to do 50 Block curls and 50 block squats to add up to 5000 meters running and 5000 lbs lifted for each exercise.

    Count-o-rama: 10
    Name-o-rama:
    Capital
    Flo
    Fat Amy
    Callahan
    Phat Thor
    Photon
    Lonzo
    Tarnished
    Badger
    Van Wilder
    6 Speech
    Announcements
    LDP3
    Prayer Intentions

  • The Necropolis (Fort Meigs – Run) – Phat Thor

    1/28/25
    5Man Relay Run @Grantland
    Phat Thor: Q
    Geppetto
    Full Pull
    Irish Hoss
    Badger
    Doubtfire
    Mile High
    Photon
    Pimento
    Capitol
    Sven
    One Man Band
    Lyman
    Norm
    Piggly Wiggly
    Meatloaf
    Ukulele
    Guardian
    Echo

    Warmed up
    Ran 5K
    Cooled Down

  • The Fortress (Grace Church) – Phat Thor

    1/25/25
    CSAUP Leg 4
    Pax:
    Phat Thor: Q
    Van Wilder
    Tarnished
    Meatloaf
    Lonzo
    Photon

    Sleds:
    We rucked and pushed sleds 3 miles