F3 Black Swamp

Category: Uncategorized

  • Pump Station (Hood Park) – Guardian

    8/10/25 0615-0700 “Chest, Knees, Anatomies” @ Pump Station

    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.”

    Pax:
    Doubtfire- CoQ
    Guardian- CoQ
    Tarnished
    Huckleberry
    Spaulding
    Van Wilder
    Norm
    Geppetto
    Mamba
    Longhorn
    Cross Tour (DR from Cbus)
    Stalker
    Flo
    Flat Rate
    Thor
    FNG- Stay Puft

    A Kenny Chesney playlist took us all around the AO!

    Started at the bottom of the hill with cadence SSH, Willie Mays Hays and Potato Pickers w/ claps

    Up the hill we went… started with bear crawls to the first cone, Peter Parker’s to the second cone, imperial walkers to the third cone. Mosey to the grassy area next to the flag…

    Grassy area, in cadence, plank jack shoulder taps, LBCs, BBSUs, Freddie mercs, merkins (we were gonna do 23 of each exercise in reference to 1994 all added up, because that was the year of Kenny Chesney’s first album release) but, Doubtfire just went until he got tired lol. It all worked out beautifully!!

    Another mosey over to the memorial statue area with use of benches and the concrete wall…. Here we performed 23 block jumps/step ups/lunges (modifications were available for those in need of them) and 23 London bridges. Once completed, the stairs were utilized…

    Down and up stairs x4. 5 absolutions at bottom 5 burpees at top each time. That sucked!

    We mosey’d back to the bottom of hill for IC mtn climbers and x-factors at Doubtfire’s discretion. Mosey back up the hill to the flag for COT.

    COR
    NOR
    6- Doubtfire
    FNG- Stay Puft
    Announcements
    LDP3
    Prayer

    2nd F at Bards. A beautiful start to the Lord’s Day!!

  • The Armory (Waterville Library) – Mike “Photon” Bauer

    Backblast: August 7th, 2025

    AO: The Armory – Waterville Library – Waterville, OH

    PAX:
    Photon – Q
    Barney
    Brickyard
    Coconut
    Doubtfire
    Huckleberry
    Manchester
    Stalker
    Stark
    Tackleberry
    Tarnished
    Twister
    Vespa
    Yoshi

    Workout: Craziest 8s

    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: N/A?

    The “Thang”:

    There was an eMOM timer set for every 8 seconds. Every time the timer went off, we performed one burpee. We did this for 36:55 and tallied 275 burpees.

    Ended with:
    Count-O-Rama: 14
    Name-O-Rama

    The Six – Stalker

    LDP3

    Ball of Man

    Spreadsheets from the Gloom: This beatdown can be summed up in a single sentence; one uttered by Doubtfire within the three minutes of the workout.

    “This isn’t the dumbest beatdown ever”.

    In the beginning, it certainly did feel dumb. Lackluster, if you will. But it grew on you…as 275 burpees usually does.

    At the end of the day, this was a training exercise to understand what pace is achievable for extended periods of time. 7.5 burpees per minute for 37 minutes. And it was definitely doable…probably for an hour. But that will only get you to 450 burpees. In order to hit the 500, one needs to maintain 8.3 burpees per minute, which would require a burpee every 7 seconds. That will probably hit the swamp soon as a test run for the 500 burpees in an hour challenge. This was simply an introductory data point.

    Playlist was a bit crazy.

    “S.F.C.” – Silvertide
    “Virtual Insanity” – Jamiroquai
    “Crazy Train” – Ozzy Osbourne
    “(You Drive Me) Crazy” – Britney Spears
    “Crazy Bitch” – Buckcherry
    “Crazy Or High” – Black Label Society
    “Let’s Go Crazy” – Prince & The Revolution
    “Sane” – Fozzy
    “Basket Case” – Green Day

    Was it really that crazy? Maybe. Not many PAX would ever subject others to such a repetitive beatdown, let alone one that resulted in 275 burpees. But ultimately everyone got better. This beatdown is a grower, not a shower.

  • The Battlefield (The Shops At Fallen Timbers) – Huckleberry

    F3 Battlefield
    8/9/25
    6:30 am

    PAX:
    Doubtfire
    Norm
    Bulldog
    Twister
    Arcy
    Terminator
    Spaulding
    Zimba
    Waldo
    Fancy Feet
    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

    THANG:
    Block/Weight Needed.
    Version of “21’s”

    Line 1: Start with 1 and work your way to 21 with Merkins
    Run to Mid-Way Line (100’ or 10 parking width spaces): 21 Curls with Block
    Run to Line 2 (100’ or 10 parking width spaces)
    Line 2: Start with 20 and work your way to 1 with Lt. Dan’s
    Run back to Mid-Way Line: 21 Bent Over Rows with Block
    NOTE: The run going are Curls and the return run are Bent Over Rows.
    Continue until you complete!

    If completed, repeat until Q calls time.

    COT: Sixth was: Spaulding

  • The Mud Hole (Ruck at Pearson Park) – Raven

    Due to injury, recovery and vacation, there was no ruck this morning.
    🙁

  • Rabbit Hole (Whitehouse Library) – Echo

    Echo-Q
    Goldwing
    Rudy
    Tackleberry
    Waldo
    Big Spoon
    Barney
    Purdy
    Footloose
    Huckleberry
    Brickyard
    Opening, warmups were some step ups and dips out front on ledges. Beatdown we mosied towards the hill stopping to do some exercises on the way. Flying squirrels, flutter kicks, American hammers, big boys, planks. We ran the hill 5 times up and down. A few people took the rabbit hole down. A few more exercises on the way back never surrenders. When we got back some squats and Waldo led us in a 5 count squativator. Closing and Waldo was the 6

  • The Wall (Riverside Park) – Echo

    Echo-Q
    Gold Star
    Geppetto
    Hannibal
    Irish Hoss
    Spaulding
    Binford
    Mile High
    Finkle
    Guardian
    Flo
    Casper
    Nitrous
    Flipper
    Opening warm ups. Windmills, forward arm circles, reverse arm circles
    Beatdown was up stairs 10 burpees, or 10 flying squirrels (burpee without push up), or 25 imperial walkers 2×1. Down the ramp because it was too dark and didn’t want people getting hurt going down stairs. At the bottom was 25 dips, or 25 flutter kicks 2×1, or 30 American hammers 2×1. Closing and Spaulding was 6.

  • Wakanda (Maumee High School) – Steve Mohr

    8,7.25

    PAX
    Footloose -Q
    Rudy
    Isosceles
    Chubbs

    Blvd of broken dreams

    50 total reps each round.
    Do AMRAP Manmakers or WWIII
    Run around median
    Do merkins or crunches
    Run around median
    Repeato

    1 Manmakers equals 2 merkins
    1 WWIII sit up equals 2 crunches

    So 10 Manmakers = 20 reps, so after the first run 30 merkins to total 50 reps.

  • Grantland (Rotary Park) – Huckleberry

    F3 Grantland
    8/6/25 at 5:30 am
    1 & 6

    PAX:
    Guardian
    Irish Hoss
    Photon
    Mile High
    Bourbon
    Flipper
    Echo
    Geppetto
    Tackleberry
    Soot
    Nitrous
    Piggly Wiggly
    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

    THANG:
    Count off…everyone starts in one of the six locations as evenly as possible.
    2 exercises at each location
    Location 1: 20-Merkins/20-Mt. Climbers (2 is 1)
    Location 2: 20-Lt. Dan’s (2 is 1)/20-Imperial Walkers (2 is 1)
    Location 3: 20-Crunchy Frogs/20-American Hammers (2 is 1)
    Location 4: 20-Bear Squats/20-Shoulder Plank Jacks (2 is 1)@
    Location 5: 20-Jump Squats/20-Burpees
    Location 6: 20-Bicycles (2 is 1)/20-Leg Raises
    After completion of each location, run around the theater. Upon returning to your just completed location, continue to run to center and roll the single dice. It will determine which location you go to next (1-6).
    Continue until Q calls time.
    COT: 6th was Photon

  • Field Of Dreams (Rolf Park) – Lee “Purdy” Kramer

    Purdy #22 – 08/06/25 – F.O.D. –
    Swampball
    WORKOUT: Swampball
    Purdy – Q
    Cinnamons
    Skeeter
    2-Ply
    Rudy
    Lyman
    Snake Bite – 6
    Scoober
    McFly
    Bing Bong
    Cage
    Big Spoon
    Mercy
    Tarnished
    Wax On
    Stark
    Sven
    Callahan

  • The Necropolis (Fort Meigs – Run) – Echo

    Echo-Q
    Samson-FNG
    Wario
    One Man Band
    Oswald
    Meatloaf
    Isosceles
    Stark
    Capitol
    Coconut
    Mile High
    Sven
    Tarnish
    We ran up and down hill up to the bridge 10 times, we ran to the Wall and ran up and down the steps 10 times, and then to the Pump station to run the hill 10 times, but no one finished the hill. I believe Coconut got 4 times up and down hill. We got back a few minutes earlier than normal to name FNG Samson. Stalker brought him out and got him plugged in GroupMe. Site Q handoff from Capitol to Isosceles!!!