F3 Black Swamp

Category: Uncategorized

  • The Gauntlet (Rivercrest Park) – Thor

    2/23/26
    Gauntlet
    Pax:
    Thor(q)
    Rumor
    Bourbon
    Papa Bear(FNG)
    Huckleberry
    Photon
    Gold Star
    Big Spoon
    Guardian

    Station Work:
    1: Sled 1
    2: Mosey
    3: Curls
    4: BBS
    5: Sled
    6: Mosey
    7: KBS
    8: Merkins

  • The Nest (Fassett Jr High) – Anthony Maletich

    Fallout Beatdown

    Pax:
    Deliverance
    Fallout Boy (Q)
    Pinto
    Raven

    Half-Murph. Shuffle to Starr Elementary. Tabata 90 seconds per round. 10 Rounds with goal of 5 pull ups, 10 push ups, 15 squats per round. Bonus round as time allowed.

  • The Gauntlet (Rivercrest Park) – Steve “Footloose” Mohr

    3.2.2026

    Pax
    Footloose-Q
    Mercy
    Lyman
    Irish Hoss
    Mike High
    Papa Bear

    First Monday of the month Murph.

  • Camelot (Generals Ice Cream) – Mike “Yoshi” Reese

    3/2/26 Camelot
    With Purpose

    Intro/Welcome
    Mission
    Core Principles

    IC Warmup:
    SSH x 15
    Potato Pickers x 10
    Forward Arm Circles x 10
    Reverse Arm Circles x 10

    The Thang:
    11s style workout focusing on Reps ‘With Purpose’ get those quality slow count reps instead of fast paced reps.

    Start with 10 HR Merkins
    Ran to first light post where we had placed our blocks and did 11 Goblet Squats
    Ran to next light post and did 1 Lt. Dan
    Ran back to first light post and did 11 Curls
    Ran back to the beginning and did 9 HR Merkins.

    Block work was always 11 Reps

    The group pretty well stayed together and completed 1 total 11s round.

    Count o rama – 6
    Name o rama
    6 – Yoshi
    LDP3 – Doubtfire/Manchester
    Announcements – RRC Aug 15th, get out and Q
    Closing Prayer – Doubtfire

    COT
    Pax:
    Yoshi (Q)
    Guardian
    Doubtfire
    Viper
    Lonzo
    Manchester

  • The Pit (Kingsbury Park) – Zach “Colson” Kreischer

    Knerkins, Swerkins, and Ruck Merkins

    20 Swerkins
    20 Knerkins
    2.5 mile Ruck with 2 stops of 20 merkins with pack

    COT
    PAX: Southie & Colson

  • The Battlefield (The Shops At Fallen Timbers) – Derek Emery

    Backblast: February 28th, 2026

    AO: CSAUP Homecoming Park, Holland OH

    PAX:
    Carmen Sandiego – Q
    Gulliver – Q
    Beaker – Q
    Thor – Q
    Wario
    Spaulding
    Rudy
    Arch
    Lonzo
    Waldo
    Bourbon
    Djibouti
    Guardian
    Iso
    Meatloaf
    Viper
    Footloose
    Photon
    Van Wilder
    Longhorn
    Bevo
    Golden Gate
    Goldstar
    Norm
    Mercy
    Purdy
    Yoshi
    Stark
    Huckleberry
    Shepherd
    Deliverance
    Hannibal
    Quick Draw
    OSHA

    Workout: CSAUP Black Swamp vs Toledo

    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: Mosey sled races

    The “Thang”:

    We joined together for sled races, cone chaos, battle discs and capture the coupon. Had a blast competing with each other. Most important thing was the fellowship during it. Looking forward to doing more events with our brothers from up north.

    Count-O-Rama: 52
    Name-O-Rama:

    The Six – The Situation
    LDP3
    Ball of Man

  • Pump Station (Hood Park) – Randy “Echo” Pelc

    Echo-Q
    Jersey
    Shepherd
    Lonzo
    Spaulding
    Carmen Sandiego
    Colt 45
    Tarnish
    Opening and mosey to bottom of hill. We did 11 burpees at the bottom, 11 Lt. Dans in the middle, and 11 mountain climbers 4×1 at the top. Repeat for the whole beatdown. Goal was to keep moving the whole time!! Closing and Tarnish was the 6.

  • Run @ the Pump Station (Hood Park) – Randy “Echo” Pelc

    Echo-Q
    Spaulding
    Tarnish
    Colt 45
    Lonzo
    Carmen Sandiego
    We ran the Louisiana loop. From front street down to way library and back!
    I’d say everyone got a 5k at least!
    Closing, Lonzo was the 6

  • Rabbit Hole (Whitehouse Library) – Steve “Footloose” Mohr

    2.27.26

    PAX
    Footloose – Q
    Norm
    Rudy
    Ham
    Viper
    Goldwing
    Doubtfire
    OSHA
    Lonzo

    Animal House

    Warm up… Mosey to the top of the hill.

    Pair up in 2's

    DORA style…. did movements from the top to about 20 yards down the "Dark side" of the hill stopping at the cone to do 40 reps of an exercise and then back up the hill while the partner ran to the trail and back.

  • The Pit (Kingsbury Park) – Jake “Besse” Mulinix

    Pax – Besse (Q), Southie, Colson

    The thang: The Thaw

    Warm-Up
    – [ ] 20 Step-Out Jacks
    – [ ] 15 Imperial Walkers
    – [ ] 15 Hillbillies
    – [ ] 10 Bodyweight Good Mornings
    – [ ] 10 Arm Circles (forward/back)
    – [ ] 10 Slow Air Squats
    – [ ] 10 Alternating Reverse Lunges
    – [ ] 2 minutes continuous easy jog (Gradually increase pace)

    Main Event

    3 x 8-minute progressive blocks.
    Each block builds in intensity.

    Block 1

    AMRAP for 8 minutes:
    • 10 Merkins
    • 15 Air Squats
    • 20 Mountain Climbers (pet leg)
    • 88-yard jog

    Block 2

    AMRAP for 8 minutes:
    • 12 Hand-Release Merkins
    • 20 Walking Lunges (10/leg)
    • 30 High Knees (in place)
    • 88-yard jog

    Block 3

    AMRAP for 8 minutes:
    • 10 Burpees
    • 15 Merkins
    • 20 Squats
    • 88-yard jog

    Mary — 4 minutes
    • 25 LBCs
    • 25 Flutter Kicks
    • 25 Freddy Mercuries
    • Plank until time

    COT