F3 Black Swamp

Category: Uncategorized

  • Coronado (Keener Park) – Steve Mohr

    4.29.25

    Pax
    Footloose -Q
    Mercy

    Pre post Murph ruck

  • The Gaunlet (Rivercrest Park) – Spaulding

    No legs beatdown

    Pax:
    Huckleberry
    Mile high
    Coal
    Montoya
    Binford
    Spaulding – Q

    Warm up
    Chain breaker
    Arm circles

    Mosey to pull up bars

    5.4.3.2.1 of each exercise – movement across grass to sidewalk
    Round 1
    Pull ups
    Bear crawl to sidewalk
    Merkins

    Round 2
    5-4-3-2-1
    Big boys
    Imperial walker (movement)
    Superman’s

    Round 3
    10-5-4-3-2-1
    Burpees
    Jog
    American hammers 2-1

    Round 4
    10-5-4-3-2-1
    Absolutions
    Hillbilly walkers
    Pudding scoops

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

    Nest Block Party

    Pax:
    Armstrong
    Deliverance
    Fallout Boy (Q)
    Raven

    Used a deck of cards to pull exercises, with numbers being reps (J, Q, K 10, Ace 11), Suit being exercises: Heart (Burpee), Diamond (KBS), Spade (sit up), Club (Squat). Kings added special exercise to Hearts (man-maker) and Diamonds (squat-thrusters).

  • Camelot (Generals Ice Cream) – Jake+Vespa+Zinz

    4-28-25 trivia

    Black swamp trivia challenge

    Rudy
    Mercy
    Brickyard
    Purdy
    Viper
    Vespa – Q
    Doubtfire
    Pooh Bear
    Sven – 6
    Fat Amy
    Echo

    Welcome, Mission, 5 core principles, warm up of potato pickers, imperial Walkers, and SSH.

    Divided into 2 teams, answered trivia questions for points and delved out work for correct/incorrect answers.
    15 burpees
    35 SSH
    20 Freddy Mercury
    35 LBC
    20 Merkins
    30 squats
    25 plank shoulders taps
    20 lieutenant dans
    25 lunges
    20 mountain goats
    20 Peter Parker’s
    20 Apollo Onos

    Team 1 was the winner but everyone got 1% better.

    Countorama
    Nameorama
    Six
    Announcement
    LDP3
    Prayers

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

    28 April 2025 Backblast: Dora, Colson, and Southie posted.

    *25 Side-straddle hops
    *One-mile run
    *150 bicep curls
    *125 squats
    *100 OHPs
    *75 Kettle bell swings
    *50 Thrusters
    *25 Blockies

    End with COT.

  • Pump Station (Hood Park) – Ben Hoipkemier

    The Pax:
    Spaulding
    Fossil
    Crawdad
    Rudy (Q)

    The Workout:
    Done in 2 cycles.
    1. Nur – backwards run
    Reps 10…8…6..4…2
    100M —> Supermans
    100M —> Hillbilly walkers
    100M —> Pudding scoops
    100M —> Reverse lunges
    2. Run
    Reps 9…7…5…3…1
    100M —> Perfect merks
    100M —> Big boys
    100M —> Squats
    100M —> Burpees

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

    4.26.25

    PAX
    Footloose – Q
    Norm
    Mercy
    Shepherd
    Wipers
    Crawdad
    Cocktail (Down Range PAX)
    Djibouti
    Rudy
    The Big E
    Viper
    Thai Guy
    Huckleberry
    Arcy
    Terminator
    Runt

    The Battle of Rephidim

    Exodus 17:8-13

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

    4.26.25

    PAX
    Footloose – Q
    Djibouti
    Norm
    Mercy
    Runt
    Rudy
    Arcy
    Wipers
    Huckleberry
    Viper

    Carried a long 2×4 with two cinderblocks. #CarryHeavy

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

    Date: 04/26/2025
    Time: 5:30 – 6:30 AM
    Location: The Fortress – Grace Church Perrysburg

    Multipliers Part 3

    Pax: 6 Total
    Callahan
    Deliverance
    Casper
    Photon
    Guardian
    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:
    Learned about Accidental Diminishers and how even good intentions can hold back others.

    Profiles:
    1. Optimist: Positive, can-do leaders who think their belief in people will inspire them to new heights.
    2. Protector: Vigilant leaders who shield people from problems to keep them safe.
    3. Strategist: Big thinkers who cast a compelling vision thinking they are showing people a better place and providing the big picture.
    4. Perfectionist: Leaders who strive for excellence and manage the fine details to help others produce superior work.

    COT

  • The Wall (Riverside Park) – Lego

    HIIT and Stretch 04/24

    Q: Lego
    PAX:
    Guardian
    Bourbon
    Coconut
    Finkle
    Hannibal
    Fossil
    Mile High
    Spaulding
    Huckleberry
    Raven
    Geppetto

    Tha Thang:
    We rocked out to a 1975 Top Hits playlist to honor the year of YHC's birth. Workout was divided into 3 parts:
    HIIT:
    50 seconds on/10 seconds off for 3 rounds of each of the exercises:
    * Burpees
    * Merkins
    * Speed Skaters
    * Single-leg deadlift with hop
    * Captain Thors

    Then onto 5 minutes of Mary:
    * Single Leg Lift
    * Heels 2 Heaven
    * Crunchy Frog
    * Hip Bridge w/ March
    * Alabama Ass Kickers

    Then stretches:
    * High to low lunge
    * Hamstring cross-over
    * Figure 4 w/ twist
    * High to low pigeon pose
    * Downward Dog

    Next time we'll focus less on abs and more stretches. YHC didn't think ab work would take that long. YHC also hasn't Q'd in a year, so nearly forgot LDP3 and stinks at trying to take a picture at the end of the workout. Get better every day right? It was still an honor to lead on my birthday. Finally getting RESPECT and won't wait a year to Q again.