F3 Black Swamp

Category: Uncategorized

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

    Meatloaf – Q
    Binford
    Van Wilder
    Spit Valve
    Shaft
    Tarnished
    Longhorn
    Photon
    Oil Change

    Leadership Ruck

  • The Wall (Riverside Park) – Samuel Cordova

    16 HIMs stormed the wall and got the best deal in town on an Epic beat down.
    Longhorn
    Stark the 6.
    Photon
    Finkle
    Meatloaf
    Playdough from Down range
    Geppetto
    Binford
    Burbon
    Guardian
    Tarnished
    Shepard
    Lullaby
    Coconut
    VanGough
    Mile High the Q.

  • Nightmare (Perrysburg Municipal Park) – Derek Emery

    Backblast: May 1st, 2026

    AO: Nightmare

    PAX:
    Bourbon
    Photon
    
Carmen Sandiego (Q)

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust.

    Credo is leave no man behind, but leave no man where you find him.

    Workout name: Swole Patrol

    Warmup: 75 SSH’s, Grady corns, Willie Mayes Hayes

    The THANG:

    12 minute Amrap

    8 bent over rows (each hand)
    16 deadlifts
    16 curls
    16 merkins
    24 overhead presses
    16 supermans

    Stations. 12 minutes total, 1 minute each station
    -squats
    -weighted squats
    -decline one legged squats
    -tibialis raise/rotation

    Mary – continuous rotation
    10 Mike Tysons
    30 block flutter kicks
    30 second low plank
    25 LBC’s
    30 second hollow hold
    30 second side plank, R and L

    Workout was created by Ferris at the Chuck in St Louis

    Count-o-Rama: 3
    Name-o-Rama

    The Sixth: CSD

    COT
    
Ball of man

    Nice rainy morning. Had to modify the original workout.

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

    1 May 2026 Backblast: Bob Ross and Southie posted.

    1 mile warmup run
    50 pull ups
    125 merkins
    150 air squats
    100 meter sprints x 2
    End with COT.

  • Wakanda (Maumee High School) – Derek Emery

    Backblast: April 30th, 2026

    AO: Wakanda

    PAX:

    Ukulele
    Wario
    Nelly (FNG)
    Quick Draw
    Echo
    Van Wilder
    Chubbs
    Gulliver
    Manchester
    Arcy
    
Carmen Sandiego (Q)

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust.

    Credo is leave no man behind, but leave no man where you find him.

    Workout name: Spring Sleddin

    Warmup: Little baby arm circles, squativators

    The THANG:

    Partner up.

    6 Station Beatdown – Mosey between stations –  3 different exercises per station

    flutter kicks 30 the hard way IC, 15 Mike Tysons, monkey humpers 40

    BBSU’s 25, 15 Bonnie Blair’s (2 is 1), hand release merkin 15

    burpee 5, Chuck Norris merkin 15, 40 American hammers (2 is 1)

    Goblet squats 40, overhead press 25, man makers 10
     
    Alternate sled pull to the light and back. 2 laps.

    On a 4 minute timer. We rotated after.

    Count-o-Rama: 11
    Name-o-Rama

    The Sixth: Manchester

    COT
    
Ball of man

    Nice misty morning around 40 degrees.

  • The Nest (Fassett Jr High) – Jesse Tovar

    4/27/26: The Nest- 4 Corners

    Welcome to F3- No FNG's

    Mission
    5 Principles
    Credo

    Pax:
    Deliverance
    Fallout Boy
    Raven
    Bevo (2.0)
    Longhorn (Q)

    Warmup
    Chain breakers 10 IC
    Windmills 10 IC
    7 Count Motivators

    The thang- Partner Workout- While one partner ran to trash cans and back other partner worked on getting the work done below while we listened to some quality tunes. We got through approx 1.25-1.5 rounds, pretty good sweats were had!

    Corner #1
    100 squats with block
    100 lbcs

    Corner #2
    100 press
    50 burpees

    Corner #3
    100 block swings
    100 bbs

    Corner #4
    100 rows
    50 merkins

    COR
    NOR
    LDP3
    Announcements
    Prayers

    It was an honor to lead and workout with the Oregon brothers, always great company and mumble chatter. Also, noticed a cop at the entrance-these guys must have a habit of coming in HOT!

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

    4/8/26
    Mudhole
    Wednesday ruck

    Pax:
    Armstrong
    Fallout boy
    Raven – Q

    Intro
    5 principles

    Rucked around the park some

    CoT
    BoM

  • The Commons (Levis Commons) – Paul Petrillo

    No Crying in Baseball

    PAX

    Everest – Q

    Anchor
    Wario

    Numbered Softball toss-

    – RIGHT Hand
    25 reps each-
    1 – Burpee
    2 – LBC (Little Baby Crunches)
    3 – Mountain Climbers
    4 – Lt Dans
    5 – Squat Jump
    6 – Step Ups /Jump Ups
    7 – American Hammers
    8 – Dips –run bases (lap) every 3 rounds —

    – LEFT Hand-
    1 – Flutter Kicks
    2 – Clock Merkins
    3 – Air presses ( 2 is 1)
    4 – Wall Sit (count around)
    5 – Big Boy SitUps
    6 – Freddy Mercurys
    7 – Shoulder Taps (plank postion)
    8 – Box Cutters

  • Field Of Dreams (Rolf Park) – Hannibal

    A little wet out there this morning but 4 men gathered together to get a little bit better

    Started with Mission and Principles.

    Ran around the soccer field, grass was very wet so our feet got wet quickly.
    In Cadence:
    Side Straddle Hops
    Potato Pickers
    Windmills

    Half Field runs:
    Normal Sprints
    Backward Sprints
    Karaokes
    High Knees

    Bear Crawls

    Circle up. Count-o-rama, Name-o-rama, the Six (Wario). Our fearless site q was absent and nobody could remember what the LDP3 was, so we talked about not being alone and having each other, talked about how powerful Fossil's honor walk was plus a little more.
    Prayers for Fossil's family and a boy from Rudy's soccer team.

    PAX in attendance:
    Q – Hannibal
    Sven
    Rudy
    Wario

  • Grantland (Rotary Park) – Guardian

    4/29/26 0530-0615 – reFORMatory @ Grantland

    Peaceful 49° at the start. Slight breeze out if the East. Usually a rough SW wind at Grantland but this is NW Ohio. Birds are awake and the chirpchatter is plentiful.

    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:
    Photon
    Meatloaf
    VanGogh
    Huckleberry
    Rumor
    Lullaby
    Carmen San Diego
    Spaulding
    Bourbon
    Coconut
    Isosceles
    Guardian – Q

    Warmup with some SSH, chain breakers and squats. While I said there’d be no more than 10 reps of any exercise, I quickly screwed that up by doing 20 SSH in the warmup lol. My bad

    Dice roll- This was a late thought and kudos to Bourbon for suggesting I look up an app on my phone for a dice roll. I had 6 different spots on my board with 4 different exercises in each. We went around the circle and pax “rolled” the dice for a number in which they described proper form for each exercise. We then completed the work in the box, some OYO, some cadence. Shoutout to Lullaby for stepping up in his turn and leading cadence burpees! That is not easy and he did an awesome job! After each round, we mosey’d to the far island (in the parking lot) and back. Easy format, solid work, good mumblechat and hopefully we all learned something new or at least had our brain reFORMed in someway.

    COR
    NOR
    6 – Iso
    LDP3
    Announcements- see mumblechat
    Prayer