F3 Black Swamp

Category: Uncategorized

  • The Necropolis (Fort Meigs – Run) – Echo

    Echo-Q
    Mile High
    Full Pull
    Fossil
    Coconut
    Samson
    Isosceles
    Ukulele
    We ran to River Road at St. Joes. We turned around and ran back across bridge to the top of the hill in Perrysburg at River Road and repeated that trak until time was up.
    COT Longhorn was 6

  • The Foundry (Gateway Middle School) – Trevor Miller

    Foundry – 8/18/25
    “The Win” Volume 2 – IPC 2023 Week 0

    Workout is in honor of Gary R Wieneke, SP4, who served in the United States Army as an X-ray Spec with the 128th Evac Hospital in Germany from September 1955 to 1958. Mr Wieneke is the father of one of F3Greenwood’s own, Michael Wieneke, F3Brut. Mr. Wieneke passed away at the age of 83 and Brut created this workout in honor of him.

    Warm-up (performed in cadence)
    13 – SSH
    13 – Imperial Walkers
    13 – Shoulder Taps
    13 – Mountain Climbers
    13 – Plank Jacks

    The Work:
    800-meter run
    85 – Hand Release Merkins
    8 – Burpee
    85 – Big Boy Sit-ups
    8 – Burpee
    85 – Goblet Squats
    8 – Burpee
    85 – Dips
    8 – Burpee
    85 – Overhead Press
    8 – Burpee
    85 – 4 count flutter kicks
    8 – Burpee
    85 – KB Swings
    8 – Burpee
    800-meter run

    Spaulding and Wario finished all of the work, with several close behind them.

    PAX:
    Meatloaf
    Wario
    Footloose
    Dingo
    Bevo
    Spaulding
    Long Horn
    Landslide
    Stalker
    Norm – Q

  • Camelot (Generals Ice Cream) – Mike Diettrich

    7 of Diamonds-11 PAX

    Manchester- Q
    Purdy
    Waldo
    Yoshi
    Doubtfire
    Vespa
    Echo
    Viper
    Barney
    Mile High
    Goldwing
    Brickyard

  • Grantland (Rotary Park) – Samuel Cordova

    Ten Men got 1% better we hustled for 45 minutes.
    Mile High The Q
    Meat Loaf
    Echo
    Tarnished
    Huckleberry
    Peach the 6
    Crawdad
    Doubtfire
    Flipper
    Guardian

  • Camelot (Generals Ice Cream) – Manchester

    7 of Diamonds workout a total of 12 Pax for Double Respect beatdown

    Manchester – Q
    Purdy
    Waldo
    Yoshi
    Doubtfire
    Vespa
    Echo
    Viper
    Barney
    Mile High
    Goldwing
    Brickyard

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

    Return of the 'King'

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy
    Pinto
    Raven

    A return to the 'king' (physical training with the pax) after time away for my knee replacements. Did a circuit of 6 stations with Tabata timer. 45 seconds on, 15 seconds recovery. Did each station twice per round, 3 rounds.
    1 (Rope) round 1 power slam / rd 2 fly / rd 3 alternating
    2 (block) curl / press / row
    3 (belly) reverse snow angel / superman / swimmer
    4 (abs) box cutter / flutter kick / v-up
    5 (block 2) kettle bell swing / block squat / man-maker
    6 (legs) ninja squat / smurf jacks / hillbilly walker
    The new knees held up. Substituted Muricans for smurf jacks, but otherwise good. Great to be back.

  • The Pit (Kingsbury Park) – Zach “Colson” Kreischer

    PAX: Dora, Southie, & Colson

  • The Pit (Kingsbury Park) – Zach “Colson” Kreischer

    IPC 2018 Week 2
    Coupon workout
    Round 1 – Coupon Curls
    Round 2 – Man Makers (burpee)
    Round 3 – Kettle bell swing
    Round 4 – Thrusters (squats)

    * 25 reps then 25 yard run down and back
    * Repeat reps and run for 8 minute rounds
    * Mandatory 2 minute break between rounds
    * Workout is done after completing all 4 rounds
    * Scoring is total number of reps

  • Pump Station (Hood Park) – Derek Emery

    Backblast: August 17th, 2025

    AO: Pump Station

    PAX:
    Carmen Sandiego-Q
    Photon
    Flat Rate
    Binford
    Sherpa (FNG)
    Echo
    Stalker
    Flo
    Tarnished
    Gulliver
    Wario
    Spaulding
    Guardian
    Ukulele

    Workout: Shovel flag handoff

    FNG’s: yes

    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

    Warm-up: SSH’s, Good Mornings, Downward Dog, Cobra and greatest stretch in the world.

    The Thang:

    Carried the blocks to the bottom of the hill. Workout was a Kilimanjaro theme. Workout rounds were as follows:

    A
    AB
    ABC
    ABCD
    E
    DCBA
    CBA
    BA
    A

    A= 10 WW3 SU’s
    B= 25 flutter kicks with blocks
    C= 25 goblet squats
    D= 25 merkins
    E= 50 AH’s

    After each round, you had to run up the hill and stairs to do 5 burpees and come back down.

    Count-O-Rama: 14
    Name-O-Rama

    The Six – Stalker

    LDP3

    Ball of Man

    Ukulele is now the new Site Q for the Pump Station and I am the new Ruck Q.

  • Summer Sunday Swampball Series – Viper

    8/17 – Summer Sunday Swampball Series

    Q – Viper

    PAX:
    Freeloader
    Snake Bite
    Cinnamons
    Roblox
    Gibbs
    Rudy
    Purdy
    Mercy
    Skeeter
    Djibouti
    Norm
    Octane
    Doogie
    Sven
    Pooh Bear
    Fat Amy
    Flex Hard

    From F3 Toledo
    Bull
    Greninja

    We closed out the 2025 Summer Sunday Swampball Series. It was a glorious season, looking forward to next year!

    CoT

    6 – Bull