F3 Black Swamp

Author: wstark

  • Grantland (Rotary Park) – Derek Emery

    Backblast: December 4th, 2024

    AO: Grantland

    PAX:
    Carmen Sandiego (Q)
    Photon
    Guardian
    Badger
    Echo

    Workout: A Grantland Special

    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: 5 count motivators, 5 count motivators, 7 count Joe Louis'

    The “Thang”:

    Went out into the parking lot:
    1st station – 25 shoulder presses, bear crawl to center island, 25 SSH, frog jumps back, 25 Mike Tyson's
    2nd station – 25 curls, reverse bear crawl to center island, 15 Nolan Ryan's (each side), lunges back, 25 LBC's.
    After each station was completed, we ran to the next one with our blocks. Did 2 rounds of these.

    Went to the pavilion:
    1 minute wall sits and 1 minute dip sits
    1 minute plank and 1 minute squats
    Did 2 rounds of these.

    Mary exercises:
    V tap x 15
    Box cutters x 15
    Big boy sit ups x 15
    American hammers x 15
    Flutter kicks x 15

    Closing stretches: Willie Mayes Hayes

    Count-O-Rama – 5
    Name-O-Rama
    The Six – Echo
    LDP3
    Ball of Man

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

    12/4/24
    Mudhole
    Ruck

    Pax:
    Armstrong
    Fallout Boy
    Raven – Q

    Rucked out to the RR tracks and back. A brisk windy morning, but the company was great, with plenty of mumblechatter.
    We discussed the LPD3 toward the end of the ruck and finished up with
    NoR
    CoT
    BoM

    As always, it was an honor and a pleasure to lead this group of fine HIM.

    AYE!

    Raven

  • Field Of Dreams (Rolf Park) – Alec Falkenberg

    Meatloaf – Q
    Tarnished
    Rudy
    One Man Band
    Gepetto
    Lyman
    Viper

    11’s

    Flutter Kicks 4:1
    Inchworm Merkins

    I also added in each MOT had about 30 yards of bear crawls

  • The Commons (Levis Commons) – Mike Niese

    Date: 12.3.24
    What: Beatdown – Playoffs?
    Where: The Commons
    Q: Gold Star

    5 min warmup
    5 min at each station
    5 min COT

    WARMUP (SPMICE)
    Windmills (10 count)
    Motivators – Starting at 7
    Chain breakers (10 count)

    BEATDOWN = Exercises associated football passing/running

    1. CORNER ROUTE
    >4-Cone Drill w block = block lunges, gorilla hops, backwards carry, gorilla hops
    >25 Merkins, started over as time allowed (about 3 sets)

    2. SWEEP RUN
    >Run up to Negoya and back
    >25 Block squats
    > 25 American Hammers (2is1), started over as time allowed (1 full set + shorter run)

    3. CURL ROUTE
    >100 Block Curls
    >Al Gore remainder of 5 min

    4. HOOK & LADDER ROUTE
    >Run thru wood plank ladder, to chessboard, and back thru the ladder (double steping)
    >20 BBSU, started over as time allowed (about 3 sets)

    5. DIVE RUN
    >15 Imperial Blockers (2is1)
    >15 Wojo Squats, started over and did 2 sets total

    6. POST ROUTE
    >Run around ‘post’, AKA clock tower
    >10 Grave Diggers w block (2is1)
    >5 burpees

    Prayers for Huck, Crawdad, & Bluto.

    PAX:
    Ten Pin
    Ponzi
    Piggly Wiggly
    Everest
    Huffy
    Huckleberry (#6)

  • The Foundry (Gateway Middle School) – Justin Nickey

    Cyber Monday Sale Beatdown
    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:
    Membership fee: Must be paid every time.
    10 Merkins
    10 Big Boys
    10 Lt Dans
    10 Burpees
    Sale items: 50 reps each
    Kettlebell Swings
    Squats
    Skull crushers
    Shoulder press
    Bent over rows
    WW3 sit ups
    Coupons: Gives a rep discount based on the weight of the coupon. The coupons must be carried across the football field to do your reps and then returned to do your next set of membership fees.
    13lb sand kettlebell
    18lb sand kettlebell
    20lb sand ball
    20lb slam ball
    26lb sand kettlebell
    35lb slosh tube
    35lb cinder block
    40lb sand bag
    40 lb sand pancake
    Count-o-rama: 5
    Name-o-rama:
    Coconut
    Lyman
    Meatloaf
    Photon
    Van wilder
    6 Speech
    Announcements
    LDP3
    Prayer Intentions

  • Camelot (Generals Ice Cream) – Mike Reese

    11/25/24 Camelot
    Funky, Fantastic, and Friendly Game of UNO

    Intro/Welcome

    Count off by 4’s – Split into 4 teams.

    The Thang:
    Parkour!’s VQ with his Dad, Yoshi, as co-Q

    Played a Classic Game of UNO
    Each color was a specific workout with the number of reps determined by the number on the card that was played.

    Red = Man-makers (Block)
    Yellow = Curls (Block)
    Green = SSH
    Blue = Squats (w/ or w/out block)

    Each special card played (Reverse, Wilds, etc) counted for 5 reps.

    There were two ultra special Wild cards, only one was played and was a 5-count Squativator that was lead in cadence.

    When a team won, winning team did Air Presses until all the losing teams did WWIII’s with the number of reps determined by the number of cards remaining in their hand.

    We continued to play for second place, but had to finish due to time.

    COT:
    Count o Rama
    Name o Rama
    6
    LDP3 – GMO
    Announcements
    Words of Affirmation

    PAX List:
    Parkour! (VQ)
    Yoshi (Q)
    Lyman
    Ukulele
    GMO
    Carmen Sandiego
    Sherbert
    Snake Bite
    Viper
    Djibouti
    Clepto
    Vespa
    Photon
    Echo
    Clear!
    Salisbury
    Purdy
    Radio
    Bulldog

  • Coronado (Keener Park) – Mike Reese

    12/3/24 Coronado
    Return to the Murph

    Intro/Welcome
    Count o Rama (15)

    The Thang:
    The typical Tuesday Murph
    Run 1 Mile
    Split reps as you see fit to try and complete:
    100 Pull ups
    200 Push ups
    300 Squats
    The run 1 mile more.

    COT:
    Count o Rama
    Name o Rama
    6 – Manchester
    LDP3 – Mercy
    Announcements
    Words of Affirmation

    PAX List:
    Yoshi (Q)
    Footloose
    Deepwater
    Fat Amy
    Waldo
    Lonzo
    Manchester
    Rudy
    Thai Guy
    Spaulding
    Carmen Sandiego
    Ricky Bobby
    Doogie
    Shepherd
    Mercy

  • The Nest (Fassett Jr High) – Anthony Maletich

    12/2 – The Nest
    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy
    Isosceles
    Purdy

    No Run Beatdown, with a holiday twist. Christmas Time-r was a sleigh (weighted sled) pull out and back. Pax rotated through 4 stations (while one was timer). Sleigh reins (battle rope), Block work (with a gift wrapped cinder block), Mat work (Holiday themed abs and core), and Lords of Leaping (holiday themed leg exercises).

  • Grantland (Rotary Park) – Lee “Purdy” Kramer

    11/20/24 Grantland
    Workout – Wham-O-Walks & Wilt Chamberlains

    Q – Purdy
    Lyman
    Shawshank
    Dauber
    Gepetto
    Bourbon
    Echo – six
    Badger
    Capitol
    Ginger
    Meatloaf
    Phat Thor
    Callahan
    Guardian
    Radio
    Binford
    Tarnished
    Foooose

  • Coronado (Keener Park) – Lee “Purdy” Kramer

    11/12/24 Coronado
    Workout – Murph

    Q – Purdy
    Lonzo
    Clear
    Spalding
    Huckleberry
    Shepherd
    Photon – Six
    Chi Chi (FNG)
    Footloose
    Irish Hoss
    Deepwater
    Landslide
    Waldo
    Vespa