F3 Black Swamp

Category: Uncategorized

  • Grantland (Rotary Park) – Huckleberry

    F3
    “11’s”
    Grantland
    8/20/25

    PAX:
    Tackleberry
    Yoshi
    Photon
    Bourbon
    Flipper
    Stalker
    Q: Huckleberry

    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

    WARM UP:
    10 Motivators in Cadence

    THANG:

    Starting Line:
    Begin with 1 Merkin
    Run to mid-section line

    Mid-Section Line:
    11 Lt. Dan’s (2 is 1)
    Run to far-section line

    Far-Section Line:
    10 Mt. Climbers (2 is 1)
    Run back to mid-section line

    Return Mid-Section Line:
    11 Squats
    Run back to staring line

    Starting Line:
    2 Merkins

    Far-Section Line:
    9 Mt. Climbers (2 is 1)
    Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
    At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).

    COT: Sixth was: Stalker

  • The Commons (Levis Commons) – Huckleberry

    F3
    Squares w/out Block
    The Commons
    8/19/25…6:15 pm

    PAX:
    Tackleberry
    Yoshi
    Par Core
    Gold Star
    Anchor
    Piggly Wiggly
    Ponzi
    Warior
    Q: Huckleberry

    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

    WARM UP:
    7 Motivators in Cadence

    THANG:
    20 reps of each

    The die is rolled to determine the square to do (1-6) per the following:

    Square 1: Box Cutters
    Bicycles (2 is 1)
    Hello Dollies

    Square 2: Merkins
    Mt. Climbers (2 as 1)
    Bear Squats

    Square 3: Imperial Walkers
    Squats
    High Knees

    Square 4: Lt. Dan’s (2 is 1)
    Speed Skaters (2 is 1)
    Ninja Squats

    Square 5: LBC’s
    American Hammers (2 as 1)
    Crab Leg Lifts (2 as 1)

    Square 6: Run

    COT: Sixth was: Tackleberry

  • 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