F3 Black Swamp

Category: Uncategorized

  • Leadership Ruck – Fitness of the Body, Mind, and Soul – Tarnished

    Date: 06/14/2025
    Time: 5:30 – 6:30 AM
    Location: The Fortress – Grace Church Perrysburg

    Leadership Ruck

    Pax: Total 3
    Callahan
    Binford
    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

    Credo/Disclaimer

    Thang: Highs/lows of the week.

    COT
    Count-O-Rama
    Name-O-Rama
    6: Tarnished
    Announcements
    LDP – FTL7 Lack of Purpose
    Prayer

  • Pump Station (Hood Park) – Derek Emery

    Backblast: June 15th, 2025

    AO: The Pump Station

    PAX:
    Carmen Sandiego – Q
    Sherbert
    Photon
    Meatloaf
    Huckleberry
    Oil Change
    Mbappe (2.0)
    Irish Hoss
    Ninja (2.0)
    Footloose
    Binford
    Tarnished
    Guardian
    Gulliver
    Bourbon
    Ukulele
    Yoshi
    Gold Star
    Shepherd
    Deuce

    Workout: Father’s Day Beatdown

    FNG’s: none

    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, Learning to Fly/Learning to Land, Willie Mayes Hayes. Piano Keys

    The “Thang”:

    Had 5 stations:

    1: Fathers and Men PROTECT. Warzone Carry: Partnered up and carried one PAX to the cone. Switched and the other PAX carried the other to the cone. Rotated each time. Continued until we got to the top of the hill.

    2: Fathers and Men PRODUCE! Hunter Gather: 2 teams on opposite ends with buckets. 100 balls in the middle. PAX ran to get the balls, dropped it in their bucket. When the middle ran out, balls were taken from the other team’s bucket.

    3: Fathers and Men PLAY! Water Balloon War. When hit, men dropped and performed 5 merkins. 2.0s performed 3 squats.

    4: Fathers and Men PERSIST! Top Gun Style: all circled up, in squat position during Danger Zone by Kenny Loggins. Every “Danger Zone” calls for a burpee.

    5: Fathers and Men COMPETE! I will set up a dunk tank with water at the end. The team that lost the golf ball challenge goes in the chair. Hit the target, PAX under the bucket gets wet. You miss, you bear crawl to the monument and mosey back

    Ended with:
    Count-O-Rama: 20
    Name-O-Rama

    The Six – Huckleberry

    LDP3

    Ball of Man

    Beatdown idea was from F3 Northwest Arkansas.

  • The Battlefield (The Shops At Fallen Timbers) – Steve “Footloose” Mohr

    6/14/25

    PAX:
    Footloose – Q
    Lonzo
    Mercy
    Shepherd
    Carmen San Diego
    Ukulele
    Irish Hoss
    Huckleberry
    Thai Guy
    Yoshi
    Meatloaf
    Manchester
    Fancy Feast
    Norm

    Power Tower

    20 Merkin Tower — 150 Crab cakes 2:1
    30 Double Dippers – 150 Boy bands
    40 Block Cutters – 150 Angle grinders
    50 Toe Touches – 150 Inch worms

    Finished with the alternating merkin coupon circle led by Carmen SD.

  • The Fortress (Grace Church) – Tommy Geary

    Q: Callahan

    PAX:
    Stalker
    Stark
    Doubtfire
    FNG – Jesse "Long Horn" Tovar
    Binford
    One Man Band
    Tarnished
    Golden Gate
    Peach
    Callahan

  • The Battlefied Ruck (The Shops At Fallen Timbers) – Derek Emery

    Backblast: June 14th, 2025

    AO: The Battlefield – The Shops at Fallen Timbers – Maumee, OH

    PAX:
    Carmen Sandiego – Q
    Viper
    Footloose
    Norm
    Runt
    Ukulele
    Yoshi
    Manchester
    Lonzo

    Workout: Fight Song Trivia Ruck/Others Ran

    FNG’s: none

    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”:

    Rucked to College fight songs with a break of band music in between. If we couldn’t guess the right fight songs, we did 10 merkins. Most fight songs were Big 10 and SEC. We then did an Indian Ruck while throwing the football.

    Ended with a Green Sally Up/Green Sally Down and the speech: Win one for the Gipper.

    Ended with:
    Count-O-Rama: 9
    Name-O-Rama

    The Six – Manchester

    LDP3

    Ball of Man

    Quite a few HC’d but did not make it. It was rainy at about 60 degrees. Throughout the walk we listened to quotes from famous football players/coaches and reflected.

  • Rabbit Hole (Whitehouse Library) – Viper

    6/13 – Rabbit Hole

    Vurph

    Q – Viper

    PAX:
    Photon
    Yoshi
    Footloose
    Bulldog
    Redkin
    Gold wing
    Huckleberry
    Jingleheimer
    Irish Hoss
    Vespa

    The Thang:
    .3 mile run to the hill
    100 burpees/ 200 diamond Merkins / 300 LBCs in sets of 10/20/30, plus up and down the hill each round.
    .3 mile run back to the parking lot

    CoT:

    6 – Yoshi

    Prayers – Redskin's aunt, Mrs. Doubtfire

  • Nightmare (Perrysburg Municipal Park) – Guardian

    Friday the 13th @ Nightmare 0530-0615. Clear skies, 63° ITG.

    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.”

    Warmarama:
    13 SSH IC, 8 Willie Mays Hayes IC, mosey around the parking lot stretching arms and legs.

    The Thang:
    3 rounds of:
    20 jump squats
    15 merkins
    10 burpees
    5 thrusters
    30 high knees

    Swing/burp ladder
    Starting at 1, do one Block swing then 1 burpee. 2 swings/2 burpees and so on up to 13. Mosey around the parking lot, then come back down the ladder (I think 3 pax got to the mosey).

    Pax:
    Van Gogh
    FNG – Frodo
    Van Wilder
    Gold Star
    Tarnished
    Thor
    Meatloaf
    Guardian-Q

    COR
    NOR
    6 – Van Gogh
    FNG naming – Frodo came from his liking of the Lord of the Rings movies and because he’s tall
    Announcements
    Prayer

  • The Pit (Kingsbury Park) – Sean O’Donnell

    13 June 2025 Backblast: Dora, Southie, Brogan, Colson, and Bob Ross posted. 1.77 mile ruck. 60 merkins. Pull-ups until failure. End with COT.

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

    No Climb Workout

    Pax:
    Armstrong
    Deliverance
    Fallout Boy
    Pinto
    Raven (Q)

    A therapeutic recovery workout for our post Spartan (or injured) Pax. Three sets of four exercises with reps of 10, 15, 20. Exercises included Curls, WWIII Sit ups, Leg raises, Single leg squats, Muricans, Freddie Mercury's, Wall Sits (60, 90, 120 count), Leg extensions, and American Hammers.

  • The Wall (Riverside Park) – Samuel

    The blood moon set the stage for the greatest AO the world has ever seen. Surrounded by GODs glory the might Maumee on one side and the heavenly city of Perrysburg on the other, HIMs from across the swamp eagerly awaited the 0530 call to circle up.
    The beat down is one that will be felt in the hearts and various body parts from the HIMs that join in this glorious morning.
    Mile High the Q and the 6.
    Coconut
    Tarnished
    Lego
    Finkel
    Geppetto

    thank you honored to lead.