F3 Black Swamp

Author: wstark

  • Camelot (Generals Ice Cream) – Russell Fleetwood

    Camelot

    F3 Mission Statement
    5 Core Principles – FOORC

    Forward arm circles
    Reverse arm circles
    7 count motivator

    Today is Britney Spears’ 43rd Birthday!

    Sales in first week of the Oops I did it again album launched May 2000 was 1,319,193. So on your own in sets we do these in order. We almost got through three of each, PAX were getting gassed so we took a mosey to the footbridge and back to cool down.

    1 man maker
    3 no cheat merkins
    1 man maker
    9 no cheat merkins
    1 man maker
    9 no cheat merkins
    3 man makers

    43 big boy sit-ups

    Run to cone and back…

    1 man maker
    3 kettlebell swings
    1 man maker
    9 kettlebell swings
    1 man maker
    9 kettlebell swings
    3 man makers

    43 merkins

    Run to cone and back…

    1 man maker
    3 bent over rows
    1 man maker
    9 bent over rows
    1 man maker
    9 bent over rows
    3 man makers

    43 curls

    Run to cone and back…

    Repeat these 3 sets again!

    COT
    Count-o-Rama
    Name-o-Rama
    Announcements
    Prayer intentions

    PAX:
    Salisbury
    Golden Gate
    Klepto
    Norm
    Echo
    Djibouti
    Clear
    Viper
    Rudy
    Sherbet
    Vespa
    Yoshi
    Astro (Q)

  • The Gaunlet (Rivercrest Park) – Derek Emery

    Backblast: December 2, 2024

    AO: The Gauntlet

    PAX:
    Carmen Sandiego (Q)
    Irish Hoss
    Badger
    Capitol
    Guardian
    Huckleberry
    Soda Pop
    Radio
    Ukulele
    Pimento
    Mile High
    Mercy
    Tarnished

    Workout: The Murph

    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 find him.

    The “Thang”: The Murph (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run back)

    Count-O-Rama – 13
    Name-O-Rama
    The Six – Capitol
    LDP3
    Ball of Man

  • The Pit (Kingsbury Park) – Zach Kreischer

    Mystery Box
    PreThang:
    1.5 mile run

    Thang:
    PAX draw exercises from box: burpees, merkins, thrusters, hand-release merkins, Lt. Dans, Bonnie Blair, coupon curls, goblet squats, diamond merkins, and overhead coupon press.

    Rep rounds in order: 10, 20, 30, 40, 50
    25 BBC between each rep round
    25 Don Quijote

    Repeat rep round: 50, 40, 30, 20, 10
    25 BBC between each rep round

    COT
    PAX: Southie and Colson (Q)

  • The Pit (Kingsbury Park) – Zach Kreischer

    Modified Murph
    1 mile run
    100 pull ups
    200 push ups
    300 squats
    -in a 10:20:30 ratio
    -after 2 or 3 rounds, 15 reps of ab exercise: WWI, BBC, Susan’s, and X-factors
    -1/2 mile run after 5 rounds
    – 1/2 mile run after 10 rounds

    COT
    PAX: Da Fridge, Tailgate, and Colson

  • The Fortress (Grace Church) – Mike Niese

    Game time field conditions = 22°/9° windchill with snow flurries

    Warm ups:
    >Motivators -start at 7
    >Windmills (10 count)
    >Chain breakers (10 count)

    Beatdown = Exercises associated with football routes. 5 min at each route/station.

    Corner Route:
    >4 Cone drill w block – block lunges, gorilla hops, walk backwards, gorilla hops.
    >Merkins while waiting

    Hook & Ladder:
    >run route, come back through wood plank ladder (double steps)
    >BBSU while waiting

    Wheel Route:
    >tire flips (individual or teammate)
    >block squats while waiting

    Quick Out:
    >15 Imperial Blockers (2is1)
    >15 Wojo squats, start over

    Post:
    >Run to "post" and back
    >10 Grave Diggers (2is1)
    >5 burpees, start over

    Curl Route:
    >100 block curls

    Competition: split into two teams, OSU fans vs Michigan/others.
    >each tram ran 3 pass routes, 2 times through the rotation
    >2pts for catch, minus 1 for drops
    >most points win

    Losing Team: runs
    Hot Route – All Fly!!!
    >wind sprint to a tree and back

    Q= Gold Star

    PAX:
    Belding – Down Ranger
    Coconut
    Tarnished
    Badger
    Binford
    Piggly Wiggly
    Deliverance
    Phat Thor
    Chapstick

  • The Gaunlet (Rivercrest Park) – Randy “Echo” Pelc

    Echo-Q
    Mile High
    Wario
    Capitol
    Carmen Sandiego
    Viper
    Isosceles
    Pimento
    Piggly Wiggly
    Oil Change
    Fat Amy
    Bulldog
    Photon
    Badger
    Yoshi
    Stark
    Opening, warm up
    Beatdown 1000 reps of different exercises with 3 sets of 34 each
    American hammers 2×1
    Rows with block
    Merkins
    Squats with block(optional)
    Flutter kicks 2×1
    Presses with block
    Monkey humpers
    Swings with block
    Mountain climbers 2×1
    Curls
    Closing

  • The Necropolis (Fort Meigs – Run) – Randy “Echo” Pelc

    Echo-Q
    Capitol
    Socket-FNG
    Coconut
    Opening and then run the side cut loop and then back and forth to river road in maumee to front street in Perrysburg.
    Closing

  • Pump Station (Hood Park) – Randy “Echo” Pelc

    Echo-Q
    Irish Hoss
    Huckleberry
    Carmen Sandiego
    Tarnish
    Photon
    Sherbet Shepherd
    Guardian
    Geppetto
    Isosceles
    Opening and wam up
    Beatdown was 11’s up and down the hill with exercises halfway up and down hill. 11 curls going up hill and 11 bent over rows on way down. The exercises for first round of 11’s were Big boys and merkins. Second round exercises for 11’s were squats and burpees.
    No one finished second round.
    Closing, LDP3, and Sherbet was the 6th

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

    Date: 11/30/2024
    Time: 5:30 – 6:30 AM
    Location: The Fortress – Grace Church Perrysburg

    The Ladder of Leadership

    Pax: 7 Total
    Huffy
    Capitol
    Deliverance
    Piggly Wiggly
    Binford
    Phat Thor
    Tarnished – Q

    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
    Always held outdoors
    Led in a rotating fashion by men participating in the workout
    Ends in a circle of trust

    Credo/Disclaimer

    Thang:
    Reviewed the concept of intent based leadership and the ladder of leadership by Captain David Marquet

    Discussion:
    David Marquet – “Turn the Ship Around”

    https://www.youtube.com/watch?v=OqmdLcyES_Q ( 9 minute illustrated talk)
    https://www.youtube.com/watch?v=DLRH5J_93LQ (18 minute Tedx talk)

    The Ladder of Leadership by David Marquet, outlined in his book Turn the Ship Around!, focuses on transforming a traditional top-down leadership structure into a model of empowerment and shared responsibility. It provides a framework for shifting individuals and teams from passive followers to proactive leaders by progressively increasing their decision-making authority and ownership.

    COT
    Count-O-Rama
    Name-O-Rama
    6:
    Announcements
    LDP – ST6 Resources to help me develop and lead a workout?
    1. Backblasts from Past Beatdowns
    2. The Q Starter Kit
    3. Other PAX
    Prayer

  • The Nest (Fassett Jr High) – Anthony Maletich

    11/18 – The Nest
    Pax:
    Deliverance
    Fallout Boy
    Pinto (Q)
    Raven

    Using the F3 Deck, which was divided by suit, took turns drawing exercises for the group. The person drawing the card had the ability to modify the number of reps.