F3 Black Swamp

Author: wstark

  • The Armory (Waterville Library) – Guardian

    9/11/25 0530-0615 The Armory “Never Forget”

    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.”

    Warmups:
    44 SSH IC, 10 Windmills IC

    The Thang:
    We grabbed our blocks and hit the trail around the AO. Honestly, I didn’t know what we were even doing for a workout this morning. I brought out my speaker and didn’t turn it on. We carried our blocks around to represent the weight carried by many on 9/11/2001 and the weight they still carry today. We circled up at various points for some cadence block work and some block work OYO. We did CPRs, flutter kicks, overhead presses, thrusters, dead lifts, block overhead squats, block step ups on the picnic tables, 100 cadence curls and WW3 sit ups.

    Pax:
    Full Pull
    Barney
    Huckleberry
    Manchester
    Yoshi
    Bulldog
    Brickyard
    Vespa
    Golden Gate
    Guardian – Q

    COR
    NOR
    6- Bulldog
    Announcements
    LDP3 – Mentorship
    Prayers

  • Field Of Dreams (Rolf Park) – Lyman

    Welcome
    F3 Mission & Core Principles

    PAX:
    Landslide
    Rudy
    Footloose
    Lyman (QIC)

    Warmup: 10 Side-Straddle Hops, 10 Windmills, F & R Arm Circles and Hand Claps

    The Thang:
    5 Merkin Bunnies out and back
    10 Block Sit-ups
    15 Kettlebell Swing
    20 Overhead Press
    25 Flutterkicks w/block
    30 Curls
    35 Goblet squat
    40 Side-Straddle Hops
    45 Air Press
    50 Lunge 1:1

    8 min timer then mosey the length of soccer field and back. Start back at the top and repeato. Did four rounds in the time allotted.

    Countorama (4)
    Name-o-rama
    Rudy was the Six
    Announcements
    Ended in Prayer.

    Honored to lead today!

    Lyman

  • The Commons (Levis Commons) – Mike “Gold Star” Niese

    9.9.25 – The Sheldon Cooper

    Pax List:
    Q: Gold Star
    Ponzi
    Anchor
    Wario

    What is F3?
    Mission
    5 Core Principles
    Credo

    Warmup
    Chainbreakers – in cadence
    Windmills – in cadence
    Imperial Walkers (4 ct) – in cadence

    The Thang = The Sheldon Cooper & 11’s

    >10 Burpees, 10 Squats, 10 Merkins, and 10 BBSUs.
    >Lap around chess board.
    >Then 9,9,9,9 of the same. >Count down to 1. Pick up the 6 when done.

    11’s – 10 x Absolutions
    1 x American Hammers (2×1)

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

  • The Necropolis (Fort Meigs – Run) – Dan Miedema

    Black ops pre run

    Pax:
    Coconut
    Mile High
    Sven
    VanGogh (Q)

    Pre run:
    Ran down second street from boundary to boundary and back.

  • Coronado (Keener Park) – Justin “Bulldog” Clampitt

    F3 Coronado
    “The Burphday Murph” – 9/9/2025 @ 5:30 am
    PAX:
    Big Spoon
    Mercy
    Lonzo
    Shepard
    Rudy
    Viper
    Spaulding
    Olive Oyl
    Cruzer
    Bulldog – Q
    F3 (Fitness, Fellowship and Faith)
    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.
    Principles:
    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
    5. End with a Circle of Trust
    The Murph:
    1 Mile Run
    100 Pull Ups
    200 Merkins
    300 Squats
    1 Mile Run
    43 Circle Merkins
    COT: 6th was: Rudy
    FNG: Jamison “Cruzer” Clampitt

  • The Wall (Riverside Park) – Samuel Cordova

    Oops sorry I forgot to post my BB.
    here it is… late.
    Mile High the Q.
    Coconut
    Madden
    Guardian
    Finkle
    Zimba
    Flipper
    Spaulding
    Echo
    Rudy
    Long horn
    Bebo
    Gephetto
    Roomer

  • The Gaunlet (Rivercrest Park) – Jesse “Long Horn” Tovar Sr

    9/8/25 0530-0615 " Work Hard, Play Hard"
    F3 Mission- To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

    5 Core principles delivered with the help of 2.0 Bevo. Always free, open to all men, held outdoors, led in a rotating fashion by a member of the PAX, ends in a COT.

    F3 Credo Leave no man behind, but I leave no man where I found him.

    PAX:
    Huckleberry
    Irish Hoss
    Guardian
    Bevo
    Longhorn -Q

    Partner workout- while one person worked on the reps the other went for a short run, once returned from the short run they continued knocking out the reps. We completed all the reps except the merkins. After the reps we played ultimate glow frisbee for about 10 minutes.
    200 BBS
    200 air squats
    100 burpees
    200 merkins

    COR
    NOR
    Announcements
    LDP3- Mentors tell you what you NEED to hear, while friends will tell you what you want to hear.
    Prayer

  • Camelot (Generals Ice Cream) – Hannibal

    Opening words.

    warm up: SSH, Windmills, Arm Circles

    The Thang:
    10 Thrusters
    10 Curls (for the gurls)
    10 Swings
    10 BBSUs
    Run to the garbage can and back
    Repeato

    PAX:
    Q: Hannibal
    Vespa
    Brickyard
    Mercy

  • The Nest (Fassett Jr High) – Anthony+Maletich

    Fallout Beatdown

    Pax:
    Armstrong
    Deliverance
    Fallout Boy (Q)
    Raven

    Block Party: (1/2 out and back) Route 66 carrying block, 5 burpees at each door (11 total). "The Stinger" 11 alternating off balance Murican on block, 11 Block Squat, 11 Block Curl, 11 Sit up. Repeat with sets of 10, then 9, etc. down to 2. We had time so did sets off 11, 10, 9, and 8 again.

  • The Foundry (Gateway Middle School) – Steve “Footloose” Mohr

    09.08.2025

    Iron Pax 2025 – Week 1

    Footloose – Q 83
    Coconut 99
    Photon 97
    BIg Spoon 94
    Rubbermaid 92
    Fat Amy 90
    Stark 90
    Spalding 90
    Purdy 86
    Meatloaf 81
    Wario 80
    Tarnished 80
    Norm 77
    Waldo 76
    Canoe 76
    Viper 74
    Rudy 72
    Echo 72
    Mile High 72
    Brass Tacks 58
    Geppetto 52
    Landslide x