Category: Uncategorized

8-25-25
Block party

Tackleberry
Manchester
Doubtfire
Brickyard
Purdy
Waldo -6
Goldwing
Barney
Yoshi
Vespa – Q

F3
Mission, principles, credo

Warm up IC: ssh, windmill, chain breaker.

Tabata 45/15

30 rounds

Block curl
Lunge
Block merkin
Flutter kicks
Walking the block

Block press
Block squat
Plank block shuffle
Big boys
Rifle carry

Block squat thrusters
Plank shoulder taps
Man makers
Freddy Mercs
Block walk

Bday Merk

Count, name, announcement, LDP3, pray out. 💪

BACKBLAST
Dora, Southie, Colson

Presidential Fitness Challenge

Warm-Up (5 min)

Jog in place – 1 min

Jumping jacks – 1 min

Arm swings & circles – 1 min

High knees – 1 min

Walking lunges with torso twist – 1 min

—

Segment 1 – Upper Body Strength (8 min)

Pull-ups / Flexed Arm Hang – Max effort (90 sec)

Merkins – Max in 1 min

Rest – 1 min

Repeat both once more

—

Segment 2 – Core Endurance (6 min)

BBCs – Max in 1 min

Rest – 1 min

Flutter kicks or plank hold – 1 min

Rest – 1 min

BBCs – Max in 1 min

—

Segment 3 – Speed & Agility (6 min)

Shuttle sprints: 4 reps, cones 30 ft apart (down and back = 1)

Rest or hold plank / squat while others run

Repeat 3–4 rounds depending on group size

—

Segment 4 – Flexibility (5 min)

Sit-and-reach stretch – 3 x 30 sec

Hamstring, quad, and calf stretches – 30 sec each

—

Segment 5 – Endurance (10 min)

Option A (outdoors): Timed 1-mile run
Option B (indoors): 10 min AMRAP

200m run (or 30-sec sprint)

10 merkins

15 BBCs

10 squats

Amendment to above comment/BB..

8/13/25… Not 9/13

8/20/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Pinto
Raven -Q

Intro
5 Principles

Rucked to the north side of the park, over the overpass and back.

CoT
BoM

As always it was an honor to lead

9/13/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Fallout Boy
Pinto
Raven -Q

Intro
5 Principles

Rucked around the park andstuff

CoT
BoM

As always it was an honor to lead

Date: 08/24/2025
Time: 6:15 – 7:00 AM
Location: Hood Park – Downtown Perrysburg

Charge the Hi11 Beatdown

Pax: 16 Total
Red October
Madden
Guardian
Yoshi
Flo
Stalker
Huckleberry
Wario
Flat Rate
Photon
Carmen San Diego
Ukulele
Tackleberry
Piggly Wiggly
Sherpa
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

Disclaimer

Warmup: Willie Mays Hayes

Thang: 11 Workout with rep count increasing from 1 to 10 at the bottom and decreasing from 10 to 1 at the top. At the halfway point on the hill the PAX did 11 reps of exercises on the way up and way down. At each station, there was an exercise with and without a block. The PAX had to finish the block exercise and rifle carry their block the next station and leave it. The PAX then completed the non-block exercise and moved to the next station completing non-block exercises until the PAX got back to their block. Once reunited, the PAX completed the block exercise at the station and carried it forward repeating the pattern. The small twist was in including a backward run (Politician) in one of the segments in each direction up and down the hill. Was a little confusing getting started. Everyone was moving and got a little better for showing up.

Exercises:
Bottom – Burpees, Manmakers
Middle Going Up – Squats, Goblet Squats
Middle Going Down – Imperial Walkers 2×1, Imperial Blockers 2×1
Top – American Hammers 2×1, American Hammers w/Block 2×1

COT
Count-O-Rama
Name-O-Rama
6: Red October
Announcements
LDP – Accountability
Prayer

Date: 08/24/2025
Time: 5:30 – 6:15 AM
Location: Hood Park – Downtown Perrysburg

Running to the South Side

Mission
Principles
Disclaimer

Thang: Ran down Louisiana to WS Boundary toward Mr. Freeze, turned on Westbrook to Findlay Street and back.

Pax: 10 Total
Yoshi
Radio
Flat Rate
Stalker
Photon
Carmen San Diego
Ukulele
Piggly Wiggly
Tackleberry
Tarnished – Q

COT
Count-O-Rama
Name-O-Rama
6 – Stalker
Prayer

Backblast: August 18th, 2025

AO: The Gauntlet – Rivercrest Park – Perrysburg, OH

PAX:
Photon – Q
Big Spoon
Binford
Coconut
Flipper
Guardian
Huckleberry
Irish Hoss
Nitrous
Stark
Tarnished

Workout: The Power of Two – Photon's 2 Years

FNG’s: N/A

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: In cadence

Flying Squirrels: 2
Burpees: 4
2-Pump Burpees: 8
3-Pump Burpees: 4

The “Thang”:

A two-phase beatdown, with each phase consisting of 4 rounds, and each round doubling the number of reps per exercise. Flow was as follows:

Perform 2 pull-ups at the pull-up bars.
Run 25m to cone 1 and perform 2 absolutions.
Run 25m back to the pull-up bars.
Perform 2 pull-ups at the pull-up bars.
Run 25m to cone 2 and perform 2 Bonnie Blairs.
Run 25m back to the pull-up bars.
Perform 2 pull-ups at the pull-up bars.
Run 25m to cone 3 and perform 2 Jumping Spiders (plyometric push-ups).
Run 25m back to the pull-up bars.
Perform 2 pull-ups at the pull-up bars.
Run 25m to cone 4 and perform 2 Star Jumps.
Run 25m back to the pull-up bars.
Perform 2 pull-ups at the pull-up bars.

Repeat this 3 times, doubling the rep count of the exercises at the cones (not the pull-ups) after each round, with round 4 requiring 16 reps of each exercise. Instead of cycling back to cone 1 after finishing cone 4, snake backwards to cone 1 in reverse order. Continue all round transitions in a snake fashion instead of a back-to-beginning fashion.

Once the 4th round was complete and the final 2 pull-ups were completed, that was the end of Phase 1.

For Phase 2, each PAX partnered up with another PAX (in order of finishing Phase 1) and performed the entire circuit again. The only difference was that in addition to the exercise at the cones, PAX were also to perform a number of burpees equivalent to the reps required for a given round. So round one required 2 burpees at every cone in addition to the exercises at the cones. By round four, 16 burpees were required at each cone.

Ended with:
Count-O-Rama: 11
Name-O-Rama

The Six – Coconut

LDP3

Ball of Man

Spreadsheets from the Gloom: Two years, man. Two years. The power of two years in this group should not be taken lightly. Surrounding yourself with positive, high impact men one time can have an impact on you if you really let it. But 700 days of those same men is completely transformational. My physical fitness is up. My spiritual fitness is up. My emotional fitness is up. My patience is through the roof. I’m just a better person overall. We say 1% better a lot. And 1% doesn’t sound like a whole lot one time. But you string together hundreds of 1% betters and before you know it you’re a different person altogether.

That’s what this workout was about. I hate pull-ups. But I don’t hate just 2 pull-ups. So I built in just 2 pull-ups…32 times. And at the end of the beatdown…that’s 64 pull-ups. A little bit, very consistently, is powerful. Same thing with the rep counts. Just 2 reps of each exercises…but the exercises were explosive and hard. 2 reps weren’t so bad. But 4 were a little bit harder. 8 a little bit more. Once you get to 16 reps…those reps are tough. Compounding is powerful. And that’s what it feels like being in this group of men. The habits, the conversations, the benefits…they seep into every aspect of you. They compound day after day, beatdown after beatdown, PAX after PAX. The PAX are a powerful force. When you need a pick-me-up, a PAX is there. And when you need a push, a PAX is there too. One PAX can only do so much. But the power of 2 PAX is on another level. Phase 2 of this beatdown was objectively worse. More fatigue and more reps. But the second you partner up with a second PAX, you really see the power of two.

I didn’t think this playlist was two bad…

“Two Step” – Dave Matthews Band
“Song 2” – Blur
“Two-Timing Touch and Broken Bones” – The Hives
“Two Gunslingers” – Tom Petty And The Heartbreakers
“Two Faced” – Linkin Park
“2 Bad” – Michael Jackson
“Two Princes” – Spin Doctors
“2 + 2 = 5” – Radiohead

Was a pleasure to lead this one this morning, but more of a pleasure just to be able to be a part of something so powerful. F3 Black Swamp has changed my life for the better because of that power, and I hope that I’ve had even a sliver of the impact on your guys’ lives that you have had on mine. I look forward to more relationships, more tough conversations, more brutal beatdowns, and maybe even some more pull-ups. Just not two many.

PAX:
Salisbury
Sherbert
Runt
Deuce
Cybertruck
Archy
Huck
Jersey
Djibouti
Bulldog
Crawdad
Yoshi
Twister
Zimba
Shepherd
Fat Amy (Q)

Rucked 3 miles – down to the river and back. 2 by 2. Great mumble chat to celebrate life and work through challenges.

8.20.2025

PAX
Footloose – Q
Scoober
Borland
Rudy
Purdy
Dingo
Viper
Lyman
Snake Bite
Big Spoon
Pom-Pon

Swampball lives