F3 Black Swamp

Author: wstark

  • The Battlefield (The Shops At Fallen Timbers) – Trevor Miller

    12/28/2024 – Battlefield

    The rain held off this morning, but there wasn't a dry inch to do the beatdown. The 13 men worked in the Muddy Pits and after a bit of griping and complaining got right to work.

    5 Man-Makers
    10 American Hammers (2is1)
    15 Merkins
    20 Block Squats
    25 BBS
    30 Curls

    At the end of the exercises pick up the six and all run together around the movie theater. The goal was to keep moving quickly and try to get 4 laps in. The men pushed the Q and we ended up with 5 full sets and loops.

    PAX
    Thai Guy
    Huckleberry
    Djibouti
    Jersey
    Big Box
    Purdy
    Mercy
    Footloose
    Viper
    Yoshi
    Salisbury
    Shepherds pie
    Norm -Q

  • The Necropolis (Fort Meigs – Run) – Capitol

    F3 BB
    Backblast: December 24th, 2024
    AO: Necropolis – Rapids Rd. – Perrysburg, OH
    Workout: Run

    PAX:
    Capitol – Q
    Photon
    Coconut
    Guardian
    One Man Band
    Ukulele
    Carmen Sandiego

    Mission and Principles:
    F3: Fitness, Fellowship, Faith
    Mission: To plant grow and serve small workout groups for men for the invigoration of male community leadership.
    The core principles of F3 are that it is always:
    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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
    5. Ends with a Circle of Trust
    Credo: Leave no man behind but leave no man where you find him

    The “Thang”:
    – A run: Out Rapids Rd, Right up to W. Boundary, left on 2nd street, right on Maple street. Turn back at 5:55am, follow same route back.
    – Return to AO, circle up for exercises on your own. 50 Supermans and 50 bridges in reps and sets of your choice.

    Ended with COT:
    Count-O-Rama
    Name-O-Rama
    The Six – Raven
    Announcements
    LDP
    Prayer

  • Rabbit Hole (Whitehouse Library) – Viper

    Q – Viper

    PAX
    Doubtfire
    Salisbury
    Vespa
    Crosstour (DR)
    Huckleberry
    Thai Guy
    Djibouti
    Photon
    Wario

    Work:
    Mosey to the hill (of course)
    Week 0 IPC –
    1 minute EMOM timer
    Buy-in is 5 burpees
    100 squats, interrupted by 5 burpees every time the timer goes off
    Run up and down the hill
    100 burpees, interrupted by 5 squats every time the timer goes off

    Week 1 IPC-
    11s on the hill
    Squats at the bottom, hand release merkins at the top

    Mosey back to the parking lot

    100 count circle merkin

    COT
    6- Vespa
    Announcements
    Prayer

  • The Pit (Kingsbury Park) – Sean O’Donnell

    27 December 2024 Backblast:
    Colson and Southie posted although recovering from illness.

    1 mile ruck
    Pull-ups AMRAP

  • The Armory (Waterville Library) – Derek Emery

    Backblast: December 26th, 2024

    AO: Armory (Black Ops)

    PAX: Carmen Sandiego (Q)
    Waldo
    Manchester
    Ukelele

    The Thang: Black Ops Ruck at 5:00. Rucked to Bauer Park to Pray Park then back.

    Backblast: December 26th, 2024

    AO: Armory

    PAX:
    Carmen Sandiego (Q)
    Waldo
    Ukelele
    Phat Thor
    Tarnished
    Vespa
    Van Wilder
    Manchester
    Djibouti

    Workout: Boxing Day
    FNG’s: No

    Mission and Principles:
    F3: Fitness, Fellowship, Faith
    Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    The five core principles of F3 are:
    Always free
    Open to all men
    Always outdoors
    Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
    Ends in a Circle of Trust
    Credo: Leave no man behind but leave no man where you found him.

    Warmup: 21’s, bat wings, Joe Louis’

    The Thang:

    Ran on the trail to Bauer Park. Stopped at the picnic tables and grabbed partners. Did 3 rounds of one PAX planking while the other was doing dips with their feet on the PAX. Next we did 1 round of wheel barrel bench pushups.

    Next we went to the parking lot to run a fartlek. Did 5 laps. Headed back to the flags where we did blocktanamo bays and flutter kicks with blocks.

    Count-O-Rama – 9
    Name-O-Rama
    The Six – Tarnished
    LDP3
    Ball of Man

  • The Wall (Riverside Park) – samuel

    12 HIMs got better by conducting a Siege on the Wall today.
    Mile High the Q.
    Lego the 6
    Guardian
    Gold Star
    Purdy
    Raven
    Badger
    Meatloaf
    Photon
    Huckleberry
    Geppetto
    Coco Nut

    Honored to lead.

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

    Feliz Squatidad 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 Workout:
    We rucked across the bridge to Maumee following aalong conant street to the Bike path near the trail. We rucked along the trail to Kingsbury street and worked our way back to Fort Meigs. While doing this ruck we stopped every 5 minutes to do a set of squats starting at 24 and counting down by two every set. This totaled up to 156 squats and 2.57 miles of rucking.
    6 Speech
    Count-o-rama: 10
    Name-o-rama:
    Bulldog
    Djibouti
    Ten Pin
    Van Wilder
    Gold Star
    Raven
    Lego
    Geppetto
    Flo
    Gulliver
    Announcements
    LDP3
    Prayer Intentions

  • Coronado (Keener Park) – Trevor Miller

    12/24/2024 – Coronado
    14 PAX came out on the unexpectedly warm Christmas Eve Murph. As is tradition we all attempted The Murph, 1 mile run, 100 Pull-ups, 200 Merkins, 300 Squats, 1 mile run. But just before we all enjoyed the second annual reading of "Twas the Murph before Christmas"

    Twas the Murph before Christmas and all through the park,
    The coyotes were stirring, hunting Full Pull out in the dark.

    Mercy's shorts were hiked up way past his knees,
    In hopes that the Swift girl would soon to come please.

    Some PAX were a nestled all snug in their fart sacks
    While the rest of us were here, getting all jacked.

    When out in the field there arose such a clatter,
    Only to find Club Murph, and all their mumblechatter.

    More rapid than eagles, the PAX how they run.
    5, 10 ,then 15 until they're all done.

    Go Footloose, Go Lonzo. Push! Fat Amy and Purdy.
    Move it! Hoss, Viper, Deep Water, and Rudy.

    At the end of the Murph, at the end of the run.
    The Q exclaimed Iron sharpens Iron, now get hard things done!

    PAX:
    Party On
    IOU
    Fat Amy
    Silver Surfer
    Thai Guy
    Rudy
    Waldo
    Shepherds Pie
    Yoshi
    Manchester
    Salisbury
    Mercy
    Huckleberry
    Norm – Q

  • Grantland (Rotary Park) – Capitol

    F3 BB
    Backblast: December 18th, 2024
    AO: Grantland – Rotary Park – Perrysburg, OH
    Workout: Three Kings

    PAX:
    Badger – co-Q
    Capitol – co-Q
    Oil Change
    Coconut
    Guardian
    Echo
    Radio
    Photon

    Mission and Principles:
    F3: Fitness, Fellowship, Faith
    Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    The core principles of F3 are that it is always:
    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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
    5. Ends with a Circle of Trust
    Credo: Leave no man behind but leave no man where you find him

    The “Thang”:
    A beatdown in honor of the three kings’ journey to Bethlehem.

    Set up field with three rows of cones spread out, about 10 yards each, total of 30 yards.

    Partner up in pairs of two PAX.

    Beatdown
    Partner A: Shuttle run (three out and backs for each kings’ journey) with an exercise at each cone: run to cone 1, squat, run back, run to cone 2, plank position, run back, run to cone 3, jump, run back.
    Partner B: Perform work

    Work – Partners alternate working toward the total reps and proceed to next exercise: 100 Dips, 200 Situps, 300 Bridges, 300 Bent over seal claps, 200 Reverse crunches, 100 superman, AMRAP (as many reps as possible) King Merkins (a hand release merkin where you touch your head – put on the crown)

    At 6:07 stop

    Ended with COT:
    Count-O-Rama
    Name-O-Rama
    The Six – Badger
    Announcements
    LDP3
    Prayer

  • The Battlefield (The Shops At Fallen Timbers) – Lonzo

    CSAUP Sandwich
    PT. 3
    PAX:
    Yoshi
    Djibouti
    Fat Amy
    Flo
    Meatloaf
    Echo
    Footloose
    Cybertruck
    Huckleberry
    Salisbury
    Wario
    Waldo
    Shepherd
    Thai Guy
    Lift Kit
    Norm
    Lonzo – Q

    Warmups: Block hold overhead for 2 minutes & 100 curls
    The Thang: Norm helped me Q by reaching in my ruck and picking one of my past beatdown weinke’s. We did an IPC week 0 beatdown with rucks or weighted vests on. It was terrible and great. We finished the best way to finish with 5 sexercises one minute on and 20 seconds rest until completion. Great videos of those!

    PT. 4

    PAX:
    Flo
    Norm
    Yoshi
    Meatloaf
    Huckleberry
    Footloose
    Echo
    Shepherd
    Waldo
    Salisbury
    Wario
    Lonzo – Q

    We rucked to Friendship for coffee that Waldo bought for us. He is a swell guy.